Smoothies: are you friend or foe?

I feel like I’ve been recommending smoothies a lot recently, and what’s interesting is that I tend to get one of two responses when the word “smoothie” is mentioned in a discussion. I get enthusiastic approval or a general look of disgust. There is no middle ground.

I must confess that I once shit milkshakes. I mean, who wants to drink their calories, or should I say more accurately, slurp them through a straw? Many of you are nodding your heads at this point. I honestly couldn’t say exactly why he was so negative towards these concoctions. Was it because many people use shakes as an excuse to consume an excessive amount of sugar in the name of “health”? Or because I never felt full or satisfied after having one? Or because they’re usually messy, with a consistency that never turned out to be to my liking, and then they created a bit of cleanup? I will verify all of the above.

It turned out that the truth is that the shakes I had in the past were high in sugar because I got them from places like Jamba Juice or Emerald City (gasp), which inevitably meant I didn’t feel full and actually felt worse afterward. to consume them. And when I made them at home with what I thought was my awesome KitchenAid blender, they turned out to be “chalky” (in my son’s words) or just plain unsightly. As you can see, I was a real shake hater.

But… I changed my tone. I started reading about these fancy blenders that make amazingly smooth drinks and was intrigued. I also started seeing more vegan protein powders which piqued my curiosity. I think I even had a sample or two and thought, heck, I could do this. I need a fancy blender. I convinced myself that I could make great smoothies if I had the right equipment, and with the right equipment I could make these fantastically healthy drinks for my children. That’s how I explained it to my husband anyway.

So with that I did my research, as I ALWAYS do, and ended up with the Ninja. Come on, the name just says that you will get an amazing smoothie. My well-trained Ninja did not disappoint. Now I make tasty… no, delicious… shakes that both I and my little men enjoy. I’m not a hater anymore.

Now, obviously, this begs the question…why smoothies? What intrinsic health benefits do they contain? My answer is always that there is no right or wrong answer to accept or reject the milkshake. It is up to the preference of each owner. You can get the nutrients you need from food, no problem. But…the brilliance of shakes is getting a giant package of nutrients in a convenient drink that is often packable and portable. Also, you can ingest things that you wouldn’t otherwise eat in your solitary state, such as chia seeds, kale, handfuls of spinach, wheatgrass, etc.

The reason I’ve been recommending shakes so highly is that I often see a lot of potential nutrient gaps in someone’s diet and a great way to close that gap is a refreshing breakfast shake or maybe a mixed drink. in the afternoon after training. Alternatively, I could hear the words “little time” or “I hate cooking” (I hear this all the time folks) and the smoothie bell goes off in my head. This is a great way to pack protein, leafy greens, and heart-healthy Omega 3s into one convenient “meal.”

The problem of time and hatred of cooking has been solved.

However, as I said before, having the right equipment is key. My KitchenAid blender was not up to the mark. Most blenders can handle a bit of protein powder and milk, but once you start adding frozen fruits, veggies, and seeds, they just can’t pulverize those things down to a nice creamy consistency like some of the older blenders. specifically for smoothies.

If you are looking for a blender, below is a link for some to consider. Keep in mind that prices vary drastically! Yes, I would love a Vitamix, but at over $500, I don’t think the number of shakes I make is worth the cost. My trusty little Ninja made the list, but I’ll admit that if you make a lot of shakes and especially if you use a lot of vegetables, a Vitamix might be worth your time. I don’t think I’ve ever heard anyone utter a bad word against this supreme blender. I once had a powdered vegetable mix from a Vitamix and it was a creamy delight. You can’t go wrong, although your bank account may not agree.

http://www.greenthickies.com/10-best-blenders-for-smoothies/

Aside from that list, I’ve also heard good things about the Nutribullet. There really are billions to choose from, so do your research if you’re looking for a blender on the market and find out which one is best suited for the type of blending action you want.

Do you already have your blender? Awesome. Let’s mix. Oh right, what to mix? To do?

If you need help getting started, I’ll give you some tips and even my lazy day shake recipe that I use frequently. Now, I like to remind people to focus on protein first, then your source of healthy fats, and then your carbohydrate supplements. It’s SO easy to go carb crazy with shakes and that’s NOT what we want. That’s diabetes waiting to happen. You have to focus on BALANCE for this to work. Always have protein and fat. Carbohydrate supplement. Make sense? I work with meal balancing every day with clients, especially diabetics, so if you’re having trouble with this concept, please let me know so we can talk. Otherwise, the shakes can turn bad real quick.

Here is my super easy lazy mom smoothie recipe that both I and my toddlers enjoy. So far, they don’t really know any other shake exists, so they haven’t challenged me to up my game yet.

Ingredients (put in my Ninja’s blender cup):

About 1 cup coconut milk

1 level scoop Vega Protein Powder, Berry Blend

1 tablespoon chia seeds

1 banana

½ cup frozen blueberries

Add coconut water or plain water if the cup is not completely full or if the consistency is too thick.

Method:

MIX!

I could probably list a million more recipes here, but isn’t that what the internet is for? Feel free to browse to your heart’s content and find something fun you want to try. If you’re feeling adventurous and want to create your own, here are some key components to consider including.

protein:

Don’t forget, protein is paramount! Always, always think about your protein source. Never drink carbs on their own. They must always be with their protein partner or bad things will happen.

whey protein

There are several brands out there. I am not an expert on whey protein powders so please do your research. Just know that whey protein is known to help build muscle and is particularly effective for those who lift weights or simply want a protein powder that is easily assimilated by the body. Not for us dairy sensitive people though.

vegan protein

Available at Super Supplements, PCC, Whole Foods, online

This is my powder of choice since I cannot do any of the dairy options. Many of them are sweetened with Stevia, so if this doesn’t work for you, consider another option.

hemp protein

Great vegan option too. There are a few brands to choose from, but most provide a good amount of protein and some have a good helping of fiber as well. The taste might be a bit off for some, but I don’t mind. Sometimes I mix it with Vega Protein.

There are others that are combos of chia, peas, hemp, rice, etc… All good depending on what you are looking for, but the flavor has not been to my liking. I’m all ears if you’ve found one you love.

greek yogurt

Yes, don’t forget that yogurt can be the source of protein for your smoothie. Add him! I think Fage and Siggi are great brands.

Milk or soy milk

Both contain roughly the same amount of protein per cup (8 g). You should certainly add a little more protein to your shake, but don’t forget that these milks count too. If you use soy, always go organic.

nut butters

While they are also considered fat, they also add a bit of protein. While peanut butter is the most common, don’t forget about almond butter, cashew butter, and sunflower seed butter.

fats:

I know I focus a lot on protein, but fat is important too. We need fats to function and they also help offset that annoying spike in blood glucose when combined with carbohydrates. I always include some healthy fats to balance my shake.

Options include…

coconut milk

nut butters

Whole milk

fish oil

flax seed oil

Coconut oil

fiber:

Don’t forget our friend, fiber! Fiber also helps, like protein and fat, to slow down the full digestion of carbohydrates so your blood glucose doesn’t spike from a deluge of easily digestible carbohydrates. Easy fiber to add in smoothies? Here you have…

chia seeds

flax seed

berries

wheat germ

green leafy vegetables

fruits and vegetables

Sweeteners:

Finally we have the sweeteners. I always add a little something sweet, whether it’s a sweet fruit like a banana or a touch of honey. Remember to use sparingly. A little goes a long way and can make the difference between a straightening being nutritious or something harmful to your health and waistline.

Honey

Agave

Fruit (bananas, mangoes, etc.)

fruit yogurt

sweetened kefir

Maple syrup

stevia