6 Ways you are Sabotaging your Healthy Smoothie
Are you always on the go and need a quick smoothie to tide you over?
It’s important to watch what and how much you are adding to your smoothie as the sugar and calories can add up real quick. This is especially the case when you purchase one from a smoothie bar. They obviously want them to be delicious so they add a lot of ‘extras’ we can do without. Just like any meal, it’s important to have a good ratio of carbs, fats & protein to keep a balanced blood sugar and keep you full longer.
Now let’s take a peek at what could be sabotaging your smoothie…..
Still hungry? - One of the advantages of solid foods over smoothies is that they take longer to eat (especially if you take the time to chew them completely) and digest. This allows more time for your brain to receive the message from your stomach that you are full, before you decide to eat a second breakfast and then realize “I totally overate.”
Portion control - it’s easy to get carried away by adding this and that to your smoothie when soon enough it’s half of your calories for the day! Blenders can hold up to 2 litres so it is easy to fill it up quick.
Tip: measure your ingredients before adding them to your smoothie or freeze separate smoothie packs for easy grab and blend.
TOO much sugar - even a “healthy” green smoothie from Booster Juice can have up to 64g of sugar! In ONE smoothie! It makes sense why they taste so good huh??
Tip: If you want a chocolate smoothie try using cocoa powder and using fruit as the sweetener rather than honey or maple syrup to cut back. Instead of using juice, or sweetened milks, stick to water, coconut water or milk, ice or unsweetened almond milk.
Can you have too much fruit? - YES. I’m not against fruit, however when fruit is consumed in a smoothie, it is digested quicker and can result in blood sugar spikes. Although fruit is good for us, it still has sugar, so it is important to eat it in moderation.
Tip: Try adding veggies to bulk up your smoothie along with the fruit such as cauliflower. If you are adding fruit you don’t need extra sweetener.
Too little protein - this can leave you feeling hungry and unsatisfied. If you’re blending ice with fruit and almond milk, you may not be getting enough protein at all.
Tip: Either add protein powder or greek yogurt to your smoothie if you are having it as a meal.
Not enough veggies - this is one of the easiest ways to sneak in veggies especially greens with out packing in the calories and sugar.
Tip: I like to buy greens that are on sale because they are about to expire and throw them in the freezer for easy use. Some great veggies to add are cauliflower or frozen beets.
Your body is FULL of micro organisms, both good and bad. When ‘bad’ bacteria is the majority, you become more susceptible to illness, stress, fatigue, and food sensitivities. Your goal is to maintain a healthy gut flora so that good bacteria dominate for a healthy gut. Kefir and yogurt are full of probiotics which help improve the healthy bacteria ratio in the gastrointestinal (GI) tract’s environment. (Kefir actually contains more probiotics than yogurt!) If you are lactose intolerant there are dairy free versions you can buy such as coconut milk Kefir. However, because kefir is fermented, most people who are lactose intolerant can actually drink it. *watch the sugar content in the yogurt you buy because it is often extremely HIGH unless you are using plain.
You can also add super foods like kale, chia seeds, and flaxseed meal that you may not otherwise eat in the solid form - however don’t get carried away because the calories can add up quick!
Avocados can be a good source of fiber and healthy fat. Fibre is important for proper elimination (we need to get rid of the toxins in our bodies) & healthy fats keep us full, help with nutrient absorption, fight inflammation & support a healthy immune system.
Happy smoothie making!