Saturday, May 4, 2013

The Perfect Smoothie


While going though the Biggest Loser Challenge through my work I learned a lot about health and fitness and I became a fan of homemade shakes. I thought I would share some of the tips that I learned! 
As you go about your diet plan, one thing that you will likely want to make use of from time to time is a smoothie.  Smoothies are a great way to get in good nutrition when you’re in a rush, because all you have to do is simply toss the ingredients in a blender and you’re all ready to go.
That said, it’s vital that you learn how to prepare a well-balanced smoothie from a combination of great ingredients.
Let’s look at the main ones that you should consider.
Yogurt
The first ingredient to add into your smoothie to help enhance the thickness as well as give it a nice creamy taste is some yogurt.  Make sure that you choose a lower sugar variety, or if you would like more protein, go with Greek yogurt instead.
Add about half to one cup of this in for a decent sized smoothie.
Frozen Fruit
Next up you need your fruit.  While you always should try and get a little fresh fruit added in for maximum taste, frozen fruit tends to add texture to the smoothie and will reduce the need to add ice.
When too much ice is added it can taste rather watery when you’re drinking it, so frozen fruit tends to work better.
Flaxseeds
To help get your healthy fats into the smoothie, flaxseeds are a terrific option.  Flaxseeds are high in essential fats and will also pack in some fiber as well.  Toss one or two tablespoons into the mix and you’ll be all set.
Just do be aware that the calories from flaxseeds will add up quickly, so make sure that you are measuring them out.
Coconut Oil
Another great source for your healthy fats is coconut oil.  While coconut oil does contain saturated fat, it’s in the form of medium chain triglycerides, which can actually be used as an instant energy source in the diet.
These fats will not have the negative health impacts that most saturated fats would have, so make sure you consider adding them to the smoothie.
Plus, it’ll give it a very unique taste as well.
Almond Milk
To help thin out your shake, you’ll need a liquid.  Water will dilute the taste so unless you’re on a very low calorie diet, you want to shift away from that option.
Fruit juice will add more flavour, but also really up the sugar content as well so isn’t quite ideal either.
Instead, opt for almond milk. 
It’s the perfect addition to any fruit smoothie.
Whey Protein Powder
Finally, for those who struggle to meet their protein needs, protein powder will be a must.  Half or a full scoop will instantly add more nutrition to the smoothie and make it a complete meal.
With so many flavour varieties to choose from, you’ll have no problem finding one to add in.
Miranda’s Favorite
1.)    Almond Milk 2 cups, Calories = 120, Fats = 5g, Carbs = 16g, Fiber = 2g, Sugar = 14g, Protein = 2g 
2.)    Blueberries ½ cup, Calories = 39.5, Fats = .5, Carbs = 9.5g, Fiber = 2g, Sugar = 6.5g, Protein = .2g
3.)    Strawberries ½ cup, Calories = 38.5, Fats = 0, Carbs = 10.1g, Fiber = 2.3g, Sugar = 5g, Protein = .5g
4.)    Oats (rolled/old fashion) ¼ cup, Calories = 75, Fats = 1.5g, Carbs = 13.5g, Fiber = 2g, Sugar = .5g, Protein = 2.5g
5.)    Spinach handful, Calories = 2
6.)    Flaxseed 1tbs, Calories = 53, Fats = 3.6g, Carbs = 3.6g, Fiber = 3g, Sugar = 0 Protein = 2g
7.)    Whey Protein 1 scoop, Calories = 90, Fats = 1g, Carbs = 3g, Fiber = .5g, Sugar = 2g, Protein = 17g
8.)    Total = Calories 418, Fats 11.6g, Carbs 55.6g, Fiber 11.8g, Sugar 28g, Protein 24.2g
My recommendation would be to make this into two servings depending on how many calories you take in per day.  If you are trying to lose weight I would substitute one cup of almond milk for water or ice to cut down on your sugar.  


1 comment:

  1. I loveee smoothies and make them every morning for breakfast :)

    ReplyDelete

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