Tuesday, March 17, 2015

Smoothies = 3 + 3...Top 3 ingredients to include and Top 3 reasons to drink them!

Smoothies have been the dietary rage for the past few years. People promote smoothies for all sorts of reasons and mainly for weight loss, meal replacement and even cleanses. But even before smoothies became a popular item they were a great way for people to pack in the nutrients. 

I have always liked smoothies for 3 reasons:

1. They are quick to make.You can make a smoothie in under 2 minutes if you are in a rush. 
2. They can cram in a bunch of nutrients and drink them down with ease. 
3. They are easy to make and even my 5 year old can make them.

When drinking smoothies you also want to be wary that it is still possible to over do it and take in way too many extra calories or fat, especially if you are purchasing smoothies from fast food restaurants. The best way to get the most out of a smoothie is to make it at home. Here are the 3 ingredients I recommend to always include in a smoothie:

1. A protein source : Skim milk, soy milk, low fat or no fat Greek yogurt, 2 tablespoons nut butter, 1 tablespoon PB2 powder, whey or soy based protein powders (we have been using Biochem whey protein...just make sure to read the label to make sure you know what you are getting, especially if its for kids). A good average for protein would be to have 15-20 grams of protein per serving, and under 500 for calories. 

2. A fiber source: Bananas, frozen or room temperature, frozen blueberries, mangoes, cherries, strawberries or any other frozen or fresh fruit. If the fruit is frozen you don't have to add extra ice. 

3. Flax seed or a super green. I like flax seeds for their omega-3 fatty acids (good fats) and super greens like kale or spinach or even collards or beet greens for their phytochemicals. 

Whatever you add to your smoothie know that you will be making a healthy addition to your daily intake and getting closer to your recommended 5-9 servings of fruits or vegetables, 25 grams of fiber and, protein needs for the day! 

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  1. Must try this. I make smoothies every morning and when I dont it is because of lack of time.


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