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Here is where the magic happen on the inside of my DCW wellness membership!
My goal is for you to feel like my client in the TakeTEN 10-day wellness retreat, but all from the comfort of your home at your own pace.
Explore each tab at the top of your membership home page to find the tools & resources.
Please feel free reach out to me in the forum to "ask me a question" or email me directly at hello@drcherylwellness.com. Join me for the next live session to ask your question "live" and if you miss the live events, I will email members the recorded session for you to view at your convenience.
Welcome to wellness, Dr. Cheryl
Hunger Crushing Smoothie Meals that Heal
Here is the perfect start to your day.
A Turbo-Charged Wellness Smoothie. Fueled with powerful superstar whole foods proven to crush hunger, balance blood sugar and beat disease.
This is a great addition to your wellness routine to achieve your wellness goals by adding SIX healthy food points to your Wellness Score.
FOUR things that inspired this Wellness Smoothie:
1. A FAST & EASY meal with no cooking needed perfect for your daily wellness routine and you are well on your way to eating healthier. It's easy. It works. It raises your healthy eating points on your wellness score.
2. The #1 nutrition deficiency is the lack of vegetables and fruits. This Wellness smoothie meal can help you hit the daily goal target for vegetables and fruits and fiber to help balance blood sugar & build a healthy gut.
3. This Wellness Smoothie could be called the Chemo-Protective Smoothie or the Cancer Fighting Smoothie. It's loaded with the superstar foods proven to "stop tumor growth" and/or "kill cancer cells".
4. Gives you my Food Rx and Food combo with the right amount of antioxidants, fiber, protein, and healthy fats to crush your hunger, build muscle and meet your energy needs/
5. It's also has the secret sauce to the create a healthier diet to help prevent lifestyle diseases like cardiovascular disease, stroke, cancer, diabetes, kidney disease that result in premature death. Boost your wellness routine and raise your points on the 20-point Dr. Cheryl Wellness "Wellness Score". This is my Wellness Rx in a simple score to help you meet your daily goals. The meal planning tools give you the food combo formula to know how to makes meals.
The Story:
After years of testing different smoothie formulas, this super smoothie was the clear winner. It is my healthy eating meal planning formula to crush hunger, balance blood sugar and heals the body
It is made from 100% whole foods. No need for protein powders and processed foods stripped of their natural healing fiber and resistant starch. No processed sugars.
Enjoy your daily goal for 100% whole fruit and vegetables naturally packaged with intact fibers to slow the blood sugar response and balance blood sugars.
Feel full for 4 hours with the delicious flavor of a smoothie that checks all the boxes for your daily goal of foods that heal AND sustain energy for 4 hours.
This smoothie feeds the healthy gut microbes and just adding one of these smoothies each day to your wellness routine can rebuild your gut flora and support a healthy gut.
Make this wellness smoothie part of your daily routine and add 6 points to your Wellness Habit Score.
Here is the winning formula:
1 cup berries
(I use 1 cup frozen blueberries or strawberries)
1 cup greens (your favorite)
(I use 1 cup fresh spinach)
1/2 to 1 cup cruciferous vegetables
(Broccoli, cauliflower, cabbage, kale, arugula)
(I use broccoli or kale greens)
Don't leave this chemo-preventive food out.
1 extra cup vegetables (fresh)
(cucumber, celery, carrots, red pepper)
This extra cup of veggies is just optional
to boost your daily veggie intake.
2 cup fruits (frozen or fresh)
(I use another cup frozen berries,
1 banana to be creamy,
1 cup frozen mango or peach,
& sometimes an apple or small orange)
1/4 cup nuts + 1 serving of protein you choose
(extra 1/4 cups nuts or 1/2 cup of yogurt
or a scoop of protein powder if you prefer).
1/8 cup ground flaxseeds
(I prefer ground golden flaxseed
and store them in the
freezer to keep fresh)
1 cup liquid
(I use filtered water,
you can use your fav milk
if you like it that way.)
What type of doctor is Dr. Cheryl?
If I follow Dr. Cheryl’s prescription, will I still need to take my
prescribed medicine?
How can I integrate Dr. Cheryl’s personalized wellness score with what my
provider has planned for me?
I have a new diagnosis and my doctor told me I needed to eat better and lose
weight, but I don’t know where to start.
The Wellness Smoothie replaces a meal. It is built from a food combo with the superstar foods proven to heal, all 100% unprocessed. It contains my meal planning formula to crush hunger and beat disease. The smoothie adds six healthy food points to your Wellness Score. Hit your daily wellness goal for total fruits and vegetables in one smoothie. Plus check off your daily goal for berries, greens, cruciferous vegetable all at once, and your plant protein, essential omega3 health plant fats. And the best part, this Wellness Smoothie contains superstar foods with the chemo-protective power to fight cancer cells and attack the root cause of disease. This Wellness Smoothie should be bottled up as a medicine.
Replace the nuts in the smoothie with nuts you are not allergic to or you can replace with equal amounts of seeds like pumpkin seeds are delicious. If you prefer you can add a 20 gram scoop of a whole plant protein smoothie powder made from a single ingredient whole food (ex. soy bean powder versus soy protein isolates, or a whole pea protein powder, or a whole grain protein powder like rice protein).
This plant protein is part of the hunger code to keep you full for 4 hours, but this protein powder is a processed plant protein. However, If you choose to use a protein powder and you are not allergic to nuts, I suggest simply adding the protein powder or yogurt as your second protein serving and keep the 1/4 cup of nuts in the Wellness Smoothie so you still have a whole plant protein with your smoothie meal.
Remember, when you use simply whole plant nuts and seeds in this smoothie formula, you do not need any smoothie protein powders and you are building a smoothie from 100% unprocessed whole plant foods with all the intact fiber and nutrients for maximum nutrition benefits for gut health, fighting inflammation and cancer, lowering blood pressure and improving health, and overall improved health.
Nuts and plant proteins are superstar foods and have a powerful affect on improving risk of heart attack and lower cholesterol. Adding a plant protein to every meal is part of my wellness formula.
If you like thick smoothies like I do -- like soft serve ice cream thick -- use mostly all frozen fruit and start with only 1 cup of liquid (I use filtered water).
If you prefer thicker smoothies use more frozen fruits and less fresh fruit. And if you still prefer it thinner you can add more liquid (increase from 8 ounces up to 12-14 ounces - this will thin the smoothie to your favorite consistency.
Just a quick measuring tip: 8 ounces = 1 cup of liquid, 12-ounces is 1 1/2 cups of liquid.
Well I've got you covered. First of all this Wellness Smoothie isn't green when you blend it all together the bright color of the blueberries and strawberries take over and you have a purple looking smoothie that is beautiful. This makes the Wellness Smoothie a perfect choice for the person that doesn't like kale smoothies or green smoothies.
The smoothie is perfect for people that don't meet their daily wellness goal for fruits and vegetables, like the majority of Americans how only eat one serving of fruit and less than one serving of vegetables each day. The healing power of fruits and vegetables is undeniable. But is can be hard to get them all in every day. This Wellness Smoothie has you covered.
The whole fruits are loaded with fiber to help balance blood sugar, deliver the sweetness we crave and you may not even detect your added cruciferous veggies and greens. When you use blueberries as your berries you boost the antioxidants and cover the green color if someone doesn't like green smoothies. This is perfect for people that don't like to eat salads and lots of greens each day. Your children won't know there are even there so a great way to add more greens to your kids diet.
And if you don't like kale, a healthy cruciferous leafy green, trade it in for broccoli like I do. If you don't like bitter greens, try using baby spinach leaves. They are the sweetest of the greens and have a very neutral taste easily covered by the delicious fruit.
The simple answer is this Wellness Smoothie Meal will fill you up. It has my healthy eating wellness formula wrapped into this blend of delicious and healthy. You can switch out fruits for more vegetables or vice versa. You will find options to replace ingredients for your favorite blend of whole foods to make your favorite smoothie blend.