The Essential Elements to Your Perfect Smoothie
Easy, fast and tasty, smoothies make a great breakfast option, pre or post -workout fuel or midday pick-me-up. When packed with veggies, healthy fats and protein, they can be incredibly energizing, filling and satiating. However, the common mistakes of adding too much fruit, no veggies and barely any protein can easily turn a good thing into a bad thing, real quick.
Avoid hanger, sugar cravings and mood slumps by balancing your smoothies with these 5 essential elements:
Not too much fruit - although fruit adds flavor, all fruit is sugar and the more sugar you have in your diet, the more inflammation. When it comes to fruit, I recommend being mindful of the amount you’re adding, especially when it comes to tropical fruits such as bananas, pineapple and mango. Sweeten your smoothies with berries first, taste, then add a small amount of tropical fruit, if needed.
Frozen veggies - this trick helps add bulk to your smoothie. When your smoothie is more spoonable than drinkable, it improves the satiation factor. A few of my favorite veggie add-ins are steamed, then frozen cauliflower or broccoli and raw, frozen zucchini.
Healthy fat - your brain is 60% fat! Fat satiates and balances hormones that shut off hunger and cravings. Every smoothie should have one of the following add-ins: avocado, coconut milk, nut butter, nuts or seeds.
Clean protein - protein helps build strong, lean muscles, fights sugar cravings and keeps you full for hours. Skip the junky protein powders and opt for: grass-fed collagen, organic hemp seeds or pumpkin protein. These real, whole foods are easily digested and nutrient-dense, providing you with clean-burning fuel.
Crunchy topping - smoothie toppers such as cacao nibs or toasted almonds force you to chew which slows you down. Why does this matter? It takes approximately 20 minutes (postprandial) for your brain to register fullness - the slower you eat, the better!
Make your smoothies work for YOU by balancing them correctly. By adding the right ingredients - fat, fiber and protein, limiting the amount of fruit, and making your smoothies more spoonable, than sip-able, you will stay satiated, sustained and energized for much longer!
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