Did you catch Bruce Sweeney’s smoothie challenge videos this month? While it’s never too late to check out the videos on our Facebook Page, we wanted to highlight key points on personalizing your smoothie to hit YOUR specific goals.
Smoothies are a fantastic way to get your nutrients in, replace a meal, or to have alongside you while travelling. Today, I’ll cover all the tidbits of knowledge Bruce dropped in his videos so you can create the perfect smoothie masterpiece!1. Not all smoothies are created equal
Just because it’s a smoothie, doesn’t mean it will benefit you and your health goals! What is added to your concoction matters greatly - for example:
If you are incredibly active that day, or simply not looking to lose weight, aim for fruits that quickly convert carbohydrates to glucose for energy. Fruits like pineapple and mango are higher in carbs and calories, making them a great choice for those who need the additional energy.
If you are monitoring your blood sugar levels, looking to lose weight, or looking for a slow release of energy, berries are your friend! Berries are low on the glycemic index, meaning they do not spike blood sugar as quickly as other fruits. Berries tend to be lower in calories and sugar for those looking to lose weight, and some are approved in moderation on a ketogenic diet!
2. Create a powerhouse smoothie by adding nutrient-dense foods
DON’T load up on high-carb fruits if you’re trying to manage blood sugar and/or lose weight
DON’T add lots of raw green leafy plants like spinach and kale, especially daily. These greens have compounds called oxalates that bind to other minerals and hinders their absorption, especially iodine and calcium. This can hinder bone health over a long period of time, and can increase the chance of kidney stones.
DON’T blend your smoothies for longer than 30 seconds. Over-blending can create bubbles and contribute to gas and bloating.
DO use water as the liquid in your smoothie - it saves some calories!
DO cook your leafy greens like spinach before adding to your smoothies, as this greatly reduces oxalates
DO change up your smoothies throughout the week so you can cover a broad spectrum of nutrients!
This is the LAST WEEK to get some smoothie staples on sale (ending March 31st). Run, don’t walk to your nearby SFL! See you there!