Let’s Talk Smoothies!
Smoothies are a great and easy meal on the go, but are they all good for you?
Not all smoothies are created equal. I get a ton of questions about whether or not we should be drinking them regularly. In today's blog post, I'm going to provide some guidelines for building a healthy smoothie that will keep our blood sugars balanced and our metabolism humming.
Many people love smoothies because:
Even though smoothies can be a quick healthy meal or snack, however, what we are putting in them may not always be ideal. Choosing the right balance of ingredients to put in our smoothies is key.
You can also find out more about meal planning and prepping by downloading my free guide below. These tips can definitely help us out when building smoothies.
Not all smoothies are created equal. I get a ton of questions about whether or not we should be drinking them regularly. In today's blog post, I'm going to provide some guidelines for building a healthy smoothie that will keep our blood sugars balanced and our metabolism humming.
Many people love smoothies because:
- Let’s face it, they’re delicious!
- They’re quick and easy to take on the go.
- It’s an easy way to increase our fruit and vegetable intake.
- We can sneak in several superfoods to really increase nutrients.
- They provide a long-lasting source of energy and are filling.
Even though smoothies can be a quick healthy meal or snack, however, what we are putting in them may not always be ideal. Choosing the right balance of ingredients to put in our smoothies is key.
You can also find out more about meal planning and prepping by downloading my free guide below. These tips can definitely help us out when building smoothies.
Don’t Forget the Protein
When making a smoothie the first ingredient I like to choose is the protein source. Try to aim for 15 to 20 grams of protein per adult serving. Choose a non-dairy source of protein to add to your smoothie to power you throughout the day. Hemp hearts, sunflower seeds, pumpkin seeds, almonds, cashews, tahini, other nut and seed butters, collagen powder and high quality plant based protein powders are fantastic protein options to keep us feeling full and satisfied.
If your body can tolerate dairy, try adding in a 3/4 cup of Greek yogurt instead of a plant based protein.
Want more information on the importance of protein for weight loss and overall health? I wrote a previous post discussing The Importance of Adequate Protein that you may want to check out.
If your body can tolerate dairy, try adding in a 3/4 cup of Greek yogurt instead of a plant based protein.
Want more information on the importance of protein for weight loss and overall health? I wrote a previous post discussing The Importance of Adequate Protein that you may want to check out.
Include More Than Just Fruit
Fruit is a fantastic source of energy, vitamins, minerals, and fiber, however, too much fruit means too much fructose. Fructose is the natural sugar in all fruits that can spike our blood sugar if not consumed alongside enough protein, fats and fibre to slow its absorption. Overdoing it with fruit is something that can really set us back when it comes to keeping blood sugars balanced and moving towards our weight loss goals.
If a smoothie is meant to be a meal replacement, it should contain approximately 2 cups of non-starchy vegetables such as delicious leafy greens. Spinach, chard, kale, cucumbers, celery and zucchini are all great options.
To sweeten smoothies, add 3/4 cup of fruit such as berries, bananas, apples, pears, mangoes, papaya, pineapples, carrots, sweet potatoes or even beets.
Pro Tips: Peel extra bananas or avocados and store them in a glass container in the freezer to add to smoothies. This is especially effective if you have any fruit that is over-ripe.
In cooler climates, where a variety of fruits are often difficult to find, choose organic frozen options instead.
If a smoothie is meant to be a meal replacement, it should contain approximately 2 cups of non-starchy vegetables such as delicious leafy greens. Spinach, chard, kale, cucumbers, celery and zucchini are all great options.
To sweeten smoothies, add 3/4 cup of fruit such as berries, bananas, apples, pears, mangoes, papaya, pineapples, carrots, sweet potatoes or even beets.
Pro Tips: Peel extra bananas or avocados and store them in a glass container in the freezer to add to smoothies. This is especially effective if you have any fruit that is over-ripe.
In cooler climates, where a variety of fruits are often difficult to find, choose organic frozen options instead.
Add Some Superfoods
Smoothies are a great way to add some superfoods into the mix!
Try a combination of superfoods to create a better nutritional profile. Add 1-2 tablespoons of maca, coconut oil, spirulina, chlorella, bee pollen, raw cacao, ginger, avocado, flaxseed oil, goji berries, nuts, seeds, coconut, cinnamon, raw vanilla powder, hemp seeds or super green powders.
Many of these superfoods contain extra healthy fats which will also help to keep us feeling full and satisfied.
Try a combination of superfoods to create a better nutritional profile. Add 1-2 tablespoons of maca, coconut oil, spirulina, chlorella, bee pollen, raw cacao, ginger, avocado, flaxseed oil, goji berries, nuts, seeds, coconut, cinnamon, raw vanilla powder, hemp seeds or super green powders.
Many of these superfoods contain extra healthy fats which will also help to keep us feeling full and satisfied.
Now Comes The Liquid
We can finish off our nourishing smoothie with our choice of liquid such as almond milk, cashew milk, coconut milk and ice.
Throw it all in the blender, mix and drink it on the go! Now we have an amazing, delicious and filling smoothie to enjoy!
In a recent blog post, I discussed dairy intolerance and some of the possible reactions we may experience if we are sensitive to dairy.
Pro Tip: For quick snack use 1/2 serving size.
Throw it all in the blender, mix and drink it on the go! Now we have an amazing, delicious and filling smoothie to enjoy!
In a recent blog post, I discussed dairy intolerance and some of the possible reactions we may experience if we are sensitive to dairy.
Pro Tip: For quick snack use 1/2 serving size.
One Simple Swap At A Time
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Drinking a smoothie as a meal replacement is just one example of a Simple Swap that can help you on your health journey.
I created the Simple Swaps Guide to Meal Planning & Prepping give you some simple tips and tricks to offer some other great suggestions to help you make small changes that will have a big impact on overall health. Click on the button below to access this free guide. Let's work together to help you on your health journey. |
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