Recently smoothies have been making quite a comeback with everyone making them in an effort to lose weight and improve their health. The problem is many people are making mistakes when they make their smoothies, creating a drink that is not only unhealthy but contributing to weight gain! Keep reading as I reveal the top six smoothie mistakes you are making.
Lack of Protein
Have you found yourself feeling hungry minutes after drinking a big smoothie? Chances are you forgot to add protein. Protein will sustain your energy and keep your hunger at bay. I recommend adding around 15g of protein to your smoothie. This can be done by adding nuts, seeds, legumes or a high-quality raw plant-based protein powder. Overly processed protein powders contain chemicals, fillers, sweeteners and genetically modified ingredients that can hinder your health.
Not Enough Fiber
Fiber keeps you full and sweeps clean your digestive tract removing toxins along the way. It will also slow the release of sugar into your bloodstream so you don’t get a sugar buzz followed by an energy slump. I recommend adding about 10g of fiber to your smoothies; this can come from ground flax seeds, chia seeds, hemp seeds, dark leafy greens (collard greens, romaine lettuce, Swiss chard, spinach, kale), berries or legumes.
Too much Fruit & Sweeteners
Fruit is an excellent way to add sweetness and antioxidants to your smoothie but it is also high in sugar. Fruit metabolises into simple sugar very quickly which spikes your sugar levels and leaves you tired and hungry 30 minutes later. I recommend limiting yourself to 1 cup of fruit in your smoothie. If you still need a little more sweetness, try adding green powdered stevia instead of sugar or artificial sweeteners.
Using Juice as a Base
Speaking of additional sugar, many people use juice as the base for their smoothies. The juice that you buy in the store is pasteurised which means that it no longer contains the vitamins and nutrients it did in its whole form, making it simply another source of sugar in your smoothie. I recommend using 1.5 cups of water or unsweetened nut milk as the liquid base of your smoothie.
No Healthy Fat
It is important to add a little healthy fat to your smoothie; this will keep you feeling full and help your body absorb the fat-soluble vitamins in the smoothie. You can add ½ an avocado for a silky smoothie or 1 Tbsp coconut oil, flax oil or hemp oil.
Forgetting to Chew
Chew a smoothie? Sounds weird but an important part of digestion happens in the mouth. When you chew your saliva mixes with the smoothie and the digestive enzymes in your saliva break down the food particles. To remember to chew your smoothie, try adding some chunky superfoods like cacao nibs, goji berries, coconut, seeds or nuts.
Need Smoothie Inspiration?
If you ever find yourself in a smoothie rut or making these smoothie mistakes, check out my e-Book, The Holistic In The City 21 Day Smoothie Guide which contains 21 delicious smoothie recipes, the ultimate formula for a delicious and nutritious smoothie, the answer to the age-old debate of juicing vs smoothies and what to look for when buying protein powder.
Today I’m sharing pregnancy dos and don’ts from my personal perspective. I am a Holistic Nutritionist, a Mama of two, and author of Healthy Holistic Pregnancy. In this post and video, go into detail about why I recommend not counting calories, consuming moringa products and avoiding certain herbs. I also explain why I recommend taking a multivitamin, doing pregnancy-safe exercise, choosing a health care provider you trust and enjoying your pregnancy.(more…)
This video is for all of you nursing mamas and mamas to be. I cover 3 foods that boost milk supply and 3 foods that decrease milk supply. To be honest, 2 of the foods aren’t really foods but they are so important I wanted to mention them.(more…)
Nutrition is so important when you are pregnant because it can make the difference between a healthy, happy pregnancy and one where you are constantly experiencing pregnancy discomforts. Today I’m sharing my top 4 nutrients for a healthy pregnancy: protein, calcium, iron, and folate.(more…)
Today I’m happy to share 5 Signs you might have a food allergy or intolerance. I have quite a few food intolerances; they are actually more common than you think! It is important to understand if you have a food allergy or intolerance because it can really zap your energy levels.(more…)
Inflammation can cause so many health issues from joint pain and muscle pain to poor digestion and skin issues. Following an anti-inflammatory diet can really help relieve any discomfort caused by inflammation. Today I’m happy to share a guest post on how your diet could help reduce inflammation.(more…)
Sleep is so important, it helps with energy levels, immune system, cognitive function, the list goes on. So many people struggle with sleep so today I’m sharing a guest post on 6 healthy tricks to fall and stay asleep.(more…)
I’m so excited to be offering remote lunch & learns and cooking classes. With everyone working from home, we are looking for ways to connect with each other. The best way to do this is through food and learning about ways to support our health and wellness.(more…)