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How to Make Smart Smoothies

April 7th, 2014 | no comments

Smoothies are my all-time favorite way to pack tons of nutrition into one meal. Think about it– how likely are you to sit down with a fork and eat a breakfast of kale, carrots, blueberries and peanut butter and then wash it down with a glass of milk? That’s what I thought! If you’re like most human beings walking the planet, you are crazy-busy and barely have time to squeeze in a shower before running out of the house in the morning. Imagine blending nutritious and delicious foods together and drinking them on your way to work! That’s what I call the best of both worlds– nutrition and convenience wrapped up into one! Here are some of the most frequently asked questions I receive about the best ingredients for a healthy smoothie:

  1. Best liquid base: Milk or juice?
    I vote for milk! Whether it’s skim, soy or almond milk, you’re going to get a healthy dose of bone-building calcium and vitamin D– two nutrients often lacking in the typical American diet.
  2. Best protein source: Protein powder or yogurt?
    Protein powder– but ONLY if it contains no artificial sweeteners like aspartame or sucralose (Splenda). My favorite brand of protein powder is RAW Protein. RAW offers up 17 grams of protein per scoop PLUS 100% of your vitamin D needs, 3 grams of dietary fiber and probiotics (“good bacteria” that keep your gastrointestinal tract nice and healthy). Can’t find a protein powder without artificial sweeteners? Use plain, non-fat Greek yogurt. A couple of heaping spoonfuls should do the trick!
  3. Best sweetener: Agave nectar, sugar, no-calorie sweetener, juice or frozen fruit?
    Go for the frozen fruit…especially berries! Not only does it make for a thicker smoothie, it also serves up a good dose of antioxidants– natural chemicals found in fruits and vegetables that help protect your body against diseases like diabetes, heart disease and cancer.
  4. Best fiber source: Chia seeds, flaxseeds or oats?
    Ch Ch Ch Chia seeds win here. Per tablespoon, chia seeds have 5 grams of dietary fiber and contain a significant amount of heart-healthy omega-3 fatty acids. Enough said!
  5. True or False? Peanut butter has too many calories and fat grams and should not be added to your smoothie if you’re trying to watch your weight.
    That’s a big fat FALSE! Healthy dietary fat (found in nuts, nut butters, avocados and olive oil) serves a very important function– it helps to keep you full! Is it calorie-rich? Sure…but a small portion (1/2 tablespoon) is all you really need to reap the filling rewards. Trust me on this one! If I neglect to add peanut butter to my smoothie, my hunger most definitely returns much sooner…which means I’m usually digging around in the refrigerator for something else to eat! In the end you wind up eating less when you add small amounts of healthy fat to your meals.

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