Fruit smoothies are often advertised as a great healthy way to lose weight or to supplement your diet with a nutritious drink. However, if you’re not on the lookout for shake sabotage, these fruity drinks can do more harm than good. Fortunately, if you learn the proper way to mix from this article, smoothies can still be an easy, tasty AND healthy option for any meal of the day.
Shake error n. 1
The blender is NOT a calorie buster:
The biggest mistake people make with shakes is forgetting how many calories they can consume. The fact that the ingredients are a drinkable puree does not mean that all the calories of the original fruits are not yet present. Would you eat a slice of watermelon, a banana and a half, an orange, and a handful of strawberries in one sitting? Probably not … but with a smoothie a lot of people eat so much and more. (And then I wonder why her calorie count is off for the day)
Let’s solve it
People often drink a shake and something else, like a half bagel, a sandwich, or some kind of snack, because the shake alone will not satisfy hunger. Others drink a smoothie and eat something shortly after. Being liquid, it does not stay in the stomach as long as a solid food would. To solve the problem, you need protein and fiber. Both of these healthy elements contribute a lot to the feeling of “satisfaction.” However, you do need to make sure you get fruit peels (apple, pear, peach, etc.) for fiber, but not many fruits have protein.
The solution?
Everything is wrapped in tiny seeds. Chia seeds don’t add flavor to the smoothie (they don’t taste like anything) but they do add complete protein (like that found in meat) and 2 types of fiber (soluble and insoluble) to help you feel full for much longer. The more you add, the greater its effect, so you can stay satisfied until lunch. Chia fiber is not broken down by the body. It does not add calories, but it helps to move food smoothly through the digestive system AND feeds beneficial (probiotic) bacteria.
Shake error n. 2
Too much sugar:
When reviewing smoothie recipes or a smoothie menu, first check for added sugar or sweet ingredients. Things like high fructose corn syrup, cane juice, and even sweetened yogurts can sabotage your health plans with a sugar overload. Fruits also contain natural sugars (which is fine), but you should balance them with a vegetable or two to avoid a “sugar crash” afterward. Sugars and sweet fruits may be fat-free, but they add calories that don’t do much for your health.
Let’s solve it
First, always decline a shake with any kind of added sugars. You don’t need them for a good taste, if you know which fruits to mix and match. Then add some greens. Don’t be afraid to add a handful of spinach to a smoothie. Its flavor is easy to eliminate with a sweet fruit (like a banana) and a strong fruit (like a strawberry, pineapple, kiwi or raspberry). By mixing “sweet” and “strong” you can choose a vegetable and then eliminate its flavor. so all you get is that great fruity flavor that you love. Cucumber is good too, as it is soft. When paired with fruit, typically only the “fresh” component is tasted. If you use a powerful fruit like pineapple, you can also add a little kale and let the fruit do its job to combat the flavor.
Use fiber to slow the digestion of sugars. Since fiber cannot be digested, it interferes with and slows down the conversion of carbohydrates to sugars. This is great, because it helps keep your insulin from spiking (this causes the ‘sugar crash’) and helps your body digest the shake at an even rate that is more likely to keep you full longer. Spinach, kale, and chia seeds are easy ways to add lots of fiber to any smoothie.
Shake error n. 3
Budget-busting smoothies:
Enjoying a healthy snack shouldn’t break the bank. Store-bought smoothies can be expensive, and if you’ve found that some of them have additives you don’t want, it’s time to find a way to blend for less.
Let’s solve it
Making your own smoothies at home is incredibly quick and easy when you use these tips; In addition, you will also save money. First, frozen fruit is always in season. Unlike canning, freezing preserves fruit without heat, so those healthy compounds and enzymes don’t break down in instant freezing. Bags of frozen fruit like mango, cantaloupe, raspberries, and more are almost always less than their fresh counterpart. Enjoy out-of-season fruits year-round by going to the freezer aisle. Take the next step by freezing your own fruit while it’s in season, like buying bags of blueberries (only available in the fall) kiwis (a summer treat that isn’t usually in the freezer aisle) or your favorite seasonal grape. You can also peel the bananas, wrap them in plastic wrap, and freeze for a creamy smoothie without worrying about those pesky stains.
Time tip!
For a morning smoothie in no time, fill the blender jar with a handful of veggies, your favorite fruits, and a splash of non-dairy milk. Then put it in the fridge. In the morning, simply blend and voila, you’ll be ready to drink in less than 30 seconds. That removes all excuses for skipping breakfast.
Pre-cut frozen fruit, pre-filled blender jars, an easy scoop of chia, and simple bags of veggies mean drinking healthy has never been faster and easier. Mixing at home means you’re not paying a premium for someone to make something that you could make in minutes. If you need a sweeter smoothie, you can sprinkle some stevia powder before blending. This sweet herb is much sweeter than sugar (to taste) but does not affect insulin levels. Unlike artificial chemical sweeteners, stevia won’t make you hungrier. Customize the sweetness level with inexpensive stevia so even the sweet tooth can enjoy fruits and vegetables every day.
Shake error n. 4
Time to ditch the dairy (unfermented). Keep cow’s milk out of your shakes. Alkaline foods fight inflammation, and cow’s milk is an acid-forming food. Aren’t oranges and lemons also acidic? They start out as acidic, but as they are digested, they become alkaline. Dairy has no such advantage. Vegetable calcium (as in spinach, chia, and kale) is also easier for the body to absorb. If you opt for protein, you can use probiotic-infused Greek yogurt or unsweetened fermented kefir. (or even a scoop of vegetarian protein powder)
Let’s solve it
Use alternatives to milk such as rice milk, almond milk, cashew or soy milk. (men should skip soy milk as it has plant estrogens) If you want a creamy taste, add frozen banana or plantain. Greek yogurt with probiotics and kefir can also be used. If you want calcium, it is important that you have other minerals, such as magnesium and the trace mineral boron. Consuming these minerals together greatly increases your absorption capacity. Fortunately, chia seed gathers all 3 in one small package. It also contains the omega-3 oils you need to absorb the fat-soluble vitamin A in spinach or kale.
With these smoothie solutions, you can add great flavor and great nutrition to your menu.
The flavor combinations are endless, and using the prep time tips, there’s no excuse to skip the fruits and veggies. Think how best you could feel if you ate a whole vegetable salad … before anyone else has touched a vegetable. Stay satisfied for hours with chia seed fiber and know that you will never be a victim of smoothie sabotage with this great information.
