Smoothies can be so nutritious and refreshing on a hot summer day. Many commercial smoothies are overly heavy in carbs and sugars and too low in protein and fibers. Attention to the carb to protein ratio (and fiber content) in your smoothie can help you control appetite, aid in post workout muscle recovery and improve energy levels.
A game plan for a well balanced smoothie-
Start with a fibrous whole fruit or two (not juice!)-mango, apple, banana, berries, peach, nectarine, melon, pineapple, kiwi, cherries, etc
Add a protein option-2 Tbsp nut butter, 1/4-1/2 c tofu, 14-28 g protein powder, 3-5 oz greek yogurt
Add a nutrition powerhouse item -1-2 Tbsp chia or flaxseed, 1/8-1/2 avocado, 1/4-1/2 c oats/oat bran, 2 Tbsp wheat germ
Go with a splash or more of an antioxidant boost-1/4- 1 c spinach, beet, carrot, celery, pumpkin, kale or 1 tsp-2 Tbsp ginger, cinnamon, mint, turmeric, cocoa powder
Add 1/2-1c liquid -almond or cashew milk, soy milk, milk, coconut water
Add ice if desired and blend-
Banana/Almond Butter smoothie-1 Banana, 2 Tbsp peanut butter, 1/2 c greek yogurt, 2 stalks celery, 1 c soy milk
Peachy Power smoothie-1 Peach, 14 g protein powder, 2 Tbsp chia seed, 1/2 c spinach, 1/3 yogurt, 1 c almond milk
Berry Good smoothie-1 c Berries, 3/4 coconut water, 5 oz greek yogurt, 1/4 c beet, 1 1/2 Tbsp flaxseed
Enjoy your summer smoothies!
-Andrea Conner MPH RDN CDE, Wellbody Nutrition and Fitness
“I was bad today and I ate a slice of bread (or potato, or ________)”. These are comments I hear quite often from new clients. These comments are the result of 1. Associating food regimens with self worth 2. Chronic yo-yo dieting 3. A sense of shame from eating a food not on the “okay” list of a self or even “professional” advised diet.
A restrictive diet can yield damaging results in terms of body image, enjoyment of food, create nutrition inadequacies, and take a toll on physical health. Research indicates that weight cycling (losing weight and regaining it and over again) is damaging to overall health. As a RDN (Registered Dietitian Nutritionist), I have seen incredible psychological impacts of restrictive diets. Some impacts are social isolation, day being ruined from a particular food choice, a feeling that the body has betrayed the person.
So, how do you have a well rounded, happy diet that gets results?
Examine what result you are looking for, at what cost, and why-Ask yourself if you have realistic view about your body shape and what “healthy” really looks and feels like. The images we are inundated with are often of undernourished individuals not within a healthy weight range and/or may be photoshopped to manipulate physical attributes. Become educated about what a healthy body really looks like and avoid comparison. Comparison to others is counterproductive to health and wellness and discounts the beautiful uniqueness of you. Also, to get to a desired certain body weight or shape, does that mean constant under-eating and an obsessive pre-occupation with food? If so, the cost is too high for the weight loss benefit.
Challenge your beliefs about certain foods- Is a slice of bread really a “bad” choice that will trick your body into putting on umpteen pounds? Ummm, no. For example, 100% Whole wheat bread can add much needed fiber to the diet and a plethora of B vitamins, iron, zinc, vitamin E and magnesium. Most slices of bread are a measly 80 calories. So, a slice isn’t going to topple your nutrition for the day. Another point, studies show if most of your grain is whole grain then there is a lower risk of weight gain.
Avoid diets that eliminate certain food groups or many foods-If a diet demonizes a whole food group or has a list of never foods (especially if those never foods are once enjoyed foods), it is setting you up for failure. Another clue the diet is bad, it claims some foods are “toxic”. Remember, toxic=poisonous. So if people eat this food without catastrophe, it is not toxic! A healthful diet includes building healthy behavior patterns with food. A diet that rejects a large number of food/food groups isn’t part of any healthy equation.
Realize part of result is a happy relationship with food-If you feel deprived, hangry, overly tired, emotionally exhausted with your diet then it isn’t worth it and it isn’t health. A long lasting and healthful diet will leave room for enjoying that occasional brownie or chips and salsa without fear and guilt.
Consult with a Registered Dietitian Nutritionist- Wellbody Nutrition & Fitness LLC of Scottsdale, AZ is here to support you on your journey to weight loss. http://www.wellbodynutritionandfitness.com
There is power in every new day because it represents a chance to renew. Today is the day you can make choices that are in alignment with your health, wellness, and fitness goals. It’s up to you! Set your intention and start your journey. Wellbody Nutrition and Fitness is your partner in helping you achieve long lasting success.
I’ve discovered the best place to eat grapes & drink grape derivatives-in a hammock. Truly, grapes are a good choice anywhere because of their powerful polyphenols. Polyphenols may reduce the risk of certain cancers, improve heart health, and just taste good! Food that tastes good can fit into your health enhancing meal plan. Wellbody Nutrition and Fitness can help you find your sweet spot with good tasting food and health goals.