Build a Smoothie
Smoothies are a 'go-to' health 'item', but they do take some awareness.
It is easy to assume a fruit-colored smoothie is low calorie, or that you 'only had a smoothie at breakfast'... but when ordering them out, you have to be mindful of what you are taking in. For instance, Panera Bread Green Passion Smoothie has 50g Sugar with one of the first ingredients being white grape juice. So, no, you aren't just drinking 'spinach' due to the green color. The Planet Smoothie medium peanut butter power up (which is promoted due to its protein content) has 520 calories in it. Wouldn't it be easy to gulp that down and later be ready for something to munch on, as you 'only had a smoothie'? These things are nothing to have food fear over, but instead, you have to be mindful of just how much can be stuffed into one drink and how fast those calories and sugars can add up.
For this reason - I love to build my smoothies at home. I start every single day with a protein shake. My biggest game changer in enjoying protein was getting away from 'whey' protein -- I opt for a vegan protein (Arbonne) which does not have the whey-protein-after-taste. Some vegan proteins taste (and smell) literally, like grass. So I have stuck with this once since 2018 - my favorite flavor is Chocolate.
HOW I BUILD A SMOOTHIE OR PROTEIN SHAKE
1.) Choose your base. I use water because it's free. Nut milks are a great dairy free option, opt for unsweetened. Almond, cashew, etc. Oat milk will be a little bit 'thicker'. Whole milk will be great for someone looking for a high calorie smoothie, to gain weight. Protein milks such as Fair Life or Muscle Milk may be good for those who really struggle to get protein or it is something I like to recommend for young athletes looking to build muscle or put on weight. I fill my blender cup with about 2/3 of water. You can play around with this based on the consistency you like - I like to drink mine with a straw, so I use a lot of liquid.
2.) Add a protein source. As I mentioned above, I use a protein powder (2 scoops = 18g). Some other protein options would be Greek Yogurt (Oikos Pro+ has over 20G), peanut butter (although this is high calorie to blend, I would recommend PBFit powder if you want the taste of PB without the calorie addition).
3.) Add a fruit. I would recommend ONE serving of fruit. When you start adding 1 whole banana, 1 whole cup of strawberries, 1 whole cup of raspberries... the sugar (and carbs, which aren't bad, but a ton of them at once is not the best start to your day) can really add up. If you like a thicker/eat with a spoon smoothie, opt for frozen fruit. Tip: As you are adding to the smoothie, think... would I eat this if it wasn't all blended? Would I eat a plate of all of this food laid out or would I think that may be too much of something in one sitting?
4.) Add a vegetable. I know this part sounds scary! I would recommend frozen spinach or cauliflower and put about 1 handful in. You will NOT taste it! You can always opt for fresh, but if you know you won't eat it throughout the week, I would stick with frozen.
5.) Any extras. Flax, chia, or hemp seeds (you can get a blend of all 3 at Walmart) are packed with micronutrients. Adding PB Powder for the PB flavor. Cinnamon, a tiny amount of vanilla extract, Hershey's dark unsweet cocoa powder, a sugar free jello powder (artificial ingredients) are all 'flavor' add-ins to make a combo you like. If you are looking to add more calories or carbs into your shake, oats are a great add in that blend well.
Ultimately, it will take a bit for you to try different combinations to find a flavor and consistency that you love. Smoothie's and shakes can be a GREAT way to get your protein, some fruit, or veggies in!
Tip: Put your liquid in first, then your powders/fruits/etc to make sure they are closest to the blade.
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