  Hi everyone! To celebrate the launch of my new website and blog I wanted to make a post about smoothies!     What?     That's right! Mostly because I just drank one and I wanted to share the recipe with the rest of the world.   Anyways, let's jump straight into the recipe.      Recipe   Just for your information, I don't really do exact amounts.     1 banana   the bigger and riper the better     a handful of frozen berries   I prefer blueberries and strawberries because they have less seeds     around 1 cup of whole milk    1 large egg    a tablespoon of honey   local is better     10  30 grams of protein powder   unflavored and minimally processed     ResponsiveImage    src  "  images  blog  smoothie  smoothie.jpg"    alt  "An image of the completed smoothie"         Health Benefits   First I would like to say that I'm not a huge proponent of drinking smoothies all the time. Eating real food is usually better since it's good for your jaw   chewing   and it helps you eat and digest slower which is healthy.   Despite that, ingredients like these have a number of health benefits and the convenience of making a smoothie from time to time cannot be overlooked.   Pretty much every ingredient in here is relatively dense in nutrients and are great performance boosters especially for athletes.       Bananas   Everyone knows and loves bananas. Why? They are a   great source of vitamins   https    www.hsph.harvard.edu  nutritionsource  food  features  bananas      text  One  20serving  2C  20or  20one  20medium,fiber  2C  20and  20450  20mg  20potassium.   that are essential to performance.     Vitamin B6    Manganese    Vitamin C    Fiber    Biotin    Copper    Potassium   Bananas are touted to be the cure  all for muscle cramps, although that seems to be somewhat of a myth. Either way, it is a great source of simple carbohydrates and vitamins, but most importantly it gives the smoothie a great texture!       Frozen Berries   I won't go into to much detail about this one as the benefits are very similar to that of bananas   a good source of simple carbs and fiber, plus they are dense in other vitamins and minerals. Plus if you get them frozen then they are cheaper and you don't have to add ice to the smoothie!       Whole Milk   The data on milk is always changing, but I personally believe that it is still a staple source of healthy fats, vitamins, minerals and protein. While the macros are great, the micronutrient content of milk is also quite impressive      Phosphorus    Calcium    Vitamin A    Vitamin D   in products fortified with vitamin D     Riboflavin    Vitamin B12    Potassium    Zinc    Choline    Magnesium    Selenium   Many of these nutrients aren't even available in plant based foods like Selenium and Choline.     Selenium is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections   these proteins are also involved in reproduction and the metabolism of thyroid hormones.        cite         Harvard School of Public      Health   https    www.hsph.harvard.edu  nutritionsource  selenium      text  Selenium  20is  20an  20essential  20component,the  20metabolism  20of  20thyroid  20hormones.        cite        Eggs   Speaking of selenium, eggs have a larger amount of selenium than milk. In fact, in terms of nutrient density, eggs pretty much steal the show. They contain a small amount of all of these nutrients      Vitamin A    Vitamin D    Vitamin E    Thiamin    Riboflavin    Vitamin B6    Vitamin B12    Folate   As well as Pantothenic Acid, Choline, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese and Selenium.   Yup. Eggs, in my opinion, are probably the closest thing we have to a superfood. Plus, if you are worried about cholesterol, there is   no reason to be worried   https    www.cambridge.org  core  services  aop  cambridge  core  content  view  C3A48F8C4614E65E0724F31C2997E7AE  S0029665113003844a.pdf  div  class  title  dietary  cholesterol  heart  disease  risk  and  cognitive  dissonance  div.pdf     although please take health advice from your doctor  .       Honey   Yet another amazing source of simple carbohydrates that is great before or after a tough session. I definetly recommend splurging for local, raw honey. Typically the darker and more viscous, the less processed the honey is so I would be on the lookout for those.       Protein Powder   There are many kinds of protein powder that I would never put into my smoothie. Since they qualify as supplements they are not regulated by the FDA and thus studies have found   unusually high levels of heavy metals and other unwanted chemicals and ingredients   https    cleanlabelproject.org  the  best  worst  protein  powder  products    in many top label brands of protein powder.   If you're looking to get something cheap and high quality I recommend   bulksupplements.com   https    www.bulksupplements.com  collections  protein  powder     and no I'm not sponsored   or if you want to opt  in for something a little more expensive then I recommend   collagen peptides by Vital Protein   https    amzn.to  3bCb1G9  .   Honestly, which powder you use depends on your preferences and honestly you don't even need to use any at all   although protein content of the smoothie will be quite low  . 

The Ultimate Smoothie

  Hi, my name is Anthony. At the time of writing this I just finished my sophomore year at Stanford and I am currently interning at Apple.   I previously hosted a blog on WordPress but I decided to create my own website from scratch so I could customize it and add new cool features like the   Link href  "  dashboard"   Dashboard      Link   which is currently still under development.   You can find links to everything you need in the footer. If you are interested in how this website was built stick around, otherwise thanks for reading!      Behind the Scenes    ResponsiveImage src  "  images  blog  welcome  nextjs.png" alt  "Next JS Logo"      For this project I decided to go with   Next JS   https    nextjs.org    which is by far the most popular modern web framework. The only other framework I really have experience with is   Svelte and SvelteKit   https    svelte.dev    which is a great framework but I decided to prioritize the convenience of deploying on   Vercel   https    vercel.com      the company that created Next JS   as well as just the comfort writing code in React.   What does the website actually use behind the scenes? Like most people I decided to go with   Firebase   https    firebase.google.com    to do the backend work. Right now all that I'm doing is storing post views in a database but I intend to be using it more later as I expand the website.   The blog is   statically rendered by Next JS   https    nextjs.org  docs  basic  features  data  fetching  get  static  props   and uses   MDXRemote   https    github.com  hashicorp  next  mdx  remote   which is a package the parses markdown files, or in this case MDX files, and converts it into HTML. That's what you are reading right now. 

Anthony Riley

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