How to Make a Healthy Smoothie the six simple steps.
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The perfect built healthy smoothie delivers some fat, fiber, and protein. The fiber makes you feel full right away, the protein helps you stay full for longer, and the fat works with the hormones in your body to tell you to stop eating. Once you start making smoothies you will become more creative and figure out what flavors you like best. Smoothies are great as a meal replacement for breakfast or lunch, or even an in between meal “snack”. I usually drink my smoothies shortly after my workouts. If your smoothie is built properly they make a great recovery drink for your whole body.
How to Make a Healthy Smoothie:
1. Always start of with a splash. You need liquid in your smoothie and it should be the first thing you add. You can use water or coconut water to keep down your calorie count, but your smoothie will be a bit blander tasting. Add ½ cup to a cup (depending on large you want your smoothie) of low calorie coconut or almond milk or you can use a coconut-almond milk blend. This will add Vitamin A, C, D, and calcium to your smoothie.
2. Pile on the Fruit. Fruits are high in fiber and contain many vitamins and minerals as well as hundreds of beneficial plant chemicals (phytochemicals) that you can’t get in supplements. Hint: Fresh fruits are great, but don’t avoid the frozen kind they usually work best in a smoothie. Blueberries, Raspberries, and Blackberries, are all a great staple to add to almost every smoothie. They are great to add in frozen and are rocket blasts of vitamins and minerals. Almost all fruits are good in a smoothie. Bananas and Avocados are great to add because they act as a thickener making your smoothie more like a shake.
3. Make sure you add your poly or monounsaturated fats filled with Omega-3’s fatty acids. Good fats are a major energy source and also help you absorb certain vitamins and nutrients. These fats also help keep you full longer. Research has shown that omega-3s help prevent and even treat heart disease and stroke. Evidence also suggests they have similar benefits against autoimmune diseases such as lupus, eczema, and rheumatoid arthritis. Tablespoon Coconut Oil, Flaxseeds, Walnuts, Almonds, or Chia Seeds or try ½ of an Avocado
4. Beefing up your Smoothie. Protein is a critical part of our diet. We need it to build and repair cells, and make healthy muscles, organs, glands, and skin. We obviously can’t add a steak to our smoothie, but we can add a scoop of low carb Whey Protein that is also a good source of Calcium. Nuts, and Chia seeds also offer up some protein, but you don’t want to add too much of these because of the calorie count. 1 scoop of whey protein usually falls around 110 calories and offers up anywhere from 10-25 grams of protein.
5. MUST ADD TO YOUR SMOOTHIE: Spirulina is a species of seaweed belonging to the group of blue-green algae. This amazing food is found in a powder form and you really need/must add it to your diet. The perfect way to do that is in your smoothie. It does not alter the taste, but it does make your smoothie an intense green color.
So what is Spirulina? As well as beta carotene, Spirulina contains other nutrients such as iron, manganese, zinc, copper, selenium, and chromium. These nutrients help fight free radicals, cell-damaging molecules absorbed by the body through pollution, poor diet, injury, or stress.
Shall I go on??
Research confirms Spirulina promotes digestion and bowel function. It suppresses bad bacteria like e-coli and Candida yeast and stimulates beneficial flora like lactobacillus and bifidobacteria. Healthy flora is the foundation of good health and it increases absorption of nutrients from the foods we eat, and helps protect against infection. Spirulina builds healthy lactobacillus, aiding assimilation and elimination and relieving constipation.
In 1994, a Russian Patent was awarded for spirulina as a medical food to reduce allergic reactions from radiation sickness. 270 Children of Chernobyl consuming 5 grams a day for 45 days (donated by Earthrise Farms), lowered radionucleides by 50%, and normalized allergic sensitivities.
Add some veggies to your smoothie. Diets rich in vegetables can benefit the heart by lowering blood pressure, cholesterol levels, and inflammation and improving insulin resistance and blood vessel function. Spinach and Kale are both neutral tasting when blended and even though your smoothie will be green it shouldn’t affect the taste.
6. Do you need a bit of sweetness? If your smoothie is not sweet enough for your tastes add a teaspoon or two of honey, or vanilla extract. If you add the honey make sure to add a dash of cinnamon. Combining Honey and cinnamon boost the immune system, and eliminating chronic fatigue.
Smoothie Recipes you might want to try:
1. Blueberry Avocado Spinach Superfood Smoothie
2. Pumpkin Banana Vanilla Smoothie
3. Strawberry Almond Green Superfood Smoothie
4. Mandrain Banana Ginger Smoothie
5. Chocolate Coconut Banana Superfood Smoothie
Source: http://www.health.harvard.edu/; http://www.herbwisdom.com/herb-spirulina.html