Complete Nutrition

I was recently with my family for the Christmas holiday in Lake Tahoe. When I got off the airplane, we stopped at a Starbucks…(of course because I had been up since 4:30am to catch my flight Christmas eve morning). However, there was a store called “Complete Nutrition” right next door to Starbucks. Anything with the name “nutrition” in it draws my attention! So, of course I stepped into this “compete nutrition” store instead to browse around and see what products they had.


It was great! There were many different supplements and sports enhancement (pre and post workout) vitamins and shakes. One of the employees walked over and gave me a taste of the “Vanilla bean SMART Smoothie” and I was hooked! It wasn’t too chalky or too sweet. Smooth and only mixed with cold filtered water.


I always make S.M.A.R.T goals (specific, measurable, attainable, realistic and can be achieved in the appropriate time frame) with my clients when starting a nutrition or fitness plan. If the goals are not “SMART” then they are oftentimes not achieved. We all need accountability, so setting goals with this criteria makes it more likely that you will succeed and follow through with them as planned. However, the S>M>A>R>T smoothie stands for a little something different.

1)    Support healthy energy levels

2)    Promote Muscle, bone, and skin

3)    Natural source of Amino acids

4)    Support Carbohydrate Restriction

5)    Support for a more fit and Toned Physique

Note: Quoted from Complete Nutrition  company.


These are all great components to a healthy lifestyle. However, I do not believe in carbohydrate restriction when it is coming from a whole grain source. Fiber is important for healthy digestion, weight maintenance, and blood sugar control. I think the general population has too many white, refined carbohydrates and sugar in the diet as it is, leading to higher rates of Type 2 Diabetes. Therefore, a high protein shake once or twice a day (pre or post workout) is a great addition to a healthy, balanced diet. This S>M>A>R>T shake is great for athletes or active individuals because it contains 120 calories, 21 grams of protein, electrolytes (phosphorus, magnesium, sodium and potassium) and essential branched chain amino acids (BCAA), which need to be obtained through the diet and are crucial for muscle recovery and repair. Replacing electrolytes post workout (depends on your sweat rate) are also crucial to optimal sports performance. 

Note: The photo above is my morning cereal (a mix of Kashi Go Lean, Barbara’s Shredded Spoonfulls, blackberries, blueberries, pomegranates, a sprinkle of chopped walnuts and unsweetened almond milk).

I have added this shake into my diet (mixed with water) in the morning (with my high fiber cereal and fruit) for an extra protein boost. It’s also great pre or post workout when my muscles need it the most. It’s a great way to stay lean and make sure you’re getting enough quality nutrition in daily! For those of you that are really busy in the morning and “don’t have time for breakfast,” this is a great way to get something in your stomach, jump start your metabolism and only takes less than 1 minute to mix. 

To learn more about sports nutrition or a healthy eating and exercise plan customized to your nutrient needs, schedule an appointment with Courtney Walberg, Registered Dietitian, Certified Personal Trainer, and Founder of Nutrition For Body And Mind.

IT’S 2012…and TODAY is the day to start fresh, find your “zen” and be a healthier YOU! Nutrition For Body And Mind has all of the tools necessary to help you do this, so don’t feel discouraged and make the right decision today!