Smoothies

 How to Add Smoothies and Juicing Into Your Daily Life

One of the biggest challenges is figuring out what to put in Smoothies or Juicing.  Smoothies are actually easy to make and with a little help they’re easy to plan for and take with you on the go.   We’ll look at what to use for the base of a smoothie but first some information types and times to use Smoothies and Juices.

• Breakfast – We need a hearty breakfast every day yet not everyone eats breakfast.  You can whip up a smoothie in the morning pour it into a travel cup and drink it on the go or just drink it before you head out for the day.   One smoothie with a little protein keeps me satisfied and full until lunchtime. And most protein powders have all the nutrients and vitamins your body needs.

Recipe:  For example, a smoothie made with your milk of choice, a handful of greens, a banana or an apple, and a little protein powder or chia and you have a perfect meal in a glass. Best of all, it took less than five minutes to prepare!

• Snacks – One of the biggest hurdles many people have when they’re trying to lose weight is the mid-day snack.  A solution is to prepare a smoothie the night before and pop it in the freezer. It’ll thaw throughout the morning and be cold and tasty when you’re ready for your mid-morning or mid afternoon snack.

Recipe:  For example, a smoothie made from coconut milk, a very ripe banana, protein powder, a tablespoon or two of cacao powder and a bit of nut butter makes a sweet and satisfying mid-day snack. You won’t miss the vending machine or the drive-through at all.

• Pre/Post Workout – One of the downsides to working out is that you’re often hungry, very hungry, when you’re done. The result can be a binge at the drive-through or when you get home. Having a protein smoothie or a juice ready to go will help you avoid consuming more calories than you want or need.
• After Dinner Snack – Many weight loss experts and nutritionists advise against eating before you go to bed. But let’s face it, sometimes you’re just too hungry and sometimes it’s nice to have a little something while you’re watching television or relaxing late in the evening.

A fresh juice or smoothie can be a healthy way to soothe the craving and if you use green leafy vegetables, you’ll reduce the sugar content in your snack. And if you add a little extra nutrient, like flaxseed, then you’re giving your body a nice health boost.

Adding smoothies and juicing to your diet is simple. It’s so easy in fact that you might find yourself drinking several a day. Consider starting with just one or two each day to give your body time to adjust to the increased fiber intake.

You will need a good blender for Smoothies and a juicer for fresh juice.

The foundation for any smoothie is generally a healthy amount of fruits and vegetables. However, for smoothies you’ll also likely want some sort of base and you may want to add protein powder too depending on your goals and dietary requirements.  Let’s take a look at the base for many smoothie recipes, milk.

What Type of  Non Dairy Milk Do You Want to Add?

Non Dairy Milks for Smoothies

If you’re making a smoothie you can certainly add water and blend. Smoothies need a little more liquid added because you’re not separating the pulp. If you don’t add some type of liquid you’ll have an incredibly thick smoothie – you’ll need a spoon instead of a straw:)

Most people prefer to add milk to their smoothie instead of water. However, there are many choices of non dairy milk.

• Soy Milk – Soy milk is made from grinding dried soybeans with water. It has about the same amount of protein as cow’s milk. It generally has some added sugar but unsweetened soymilk will not have more sugar than cow’s milk which contains lactose.

Soy is a crop that is often genetically modified so buy organic soymilk to get NON GMO.

• Rice Milk – Rice milk is made from brown rice and can be purchased without any added sugars. It is low in protein, however. So if you’re seeking a low glycemic diet or want to maintain some level of protein in your smoothies you may want to add protein powder to your beverage.
• Coconut Milk – Coconut milk is quite popular right now. It’s rich, creamy, and naturally sweet. It also has some health benefits including the ability to raise HDL, the good cholesterol that your body needs. It also has a significant amount of Medium Chain Fatty acids which have been shown to facilitate weight loss.
• Nut Milks – Almond milk is my personal favorite. There are also many types of milk found in your supermarket that are made from nuts and seeds. Almond milk and hemp seed milk are two examples. These milks often have added sugars but can be a good alternative to cow’s milk and soy milk if you have food sensitivities.
• Dairy- Free Yogurt – Finally, you don’t have to use milk as the foundation for your smoothie. You can use yogurt. It’s a good choice if you want make thicker smoothie.  You can find yogurt made from soy, coconut and almonds.
• Juice – If milk of any type isn’t to your liking, you may want to thin your smoothies with a bit of juice. Apple juice is often paired with smoothies because it’s sweet.  Sometimes I use an orange.

Our next post will continue with a shopping list for making Smoothies and Juices.