Smoothies!

 I love my morning smoothie!  It gives me energy, fills me up (especially if I add protein) and helps me get in more fruits and veggies.

Benefits:

  • Heartburn can be an issue as we age and many find that sipping a smoothie helps the digestion process and elimination process.  There is also less tendency for reflux
  • Smoothies are natural laxatives
  • Some studies show that incorporating smoothies into the diet may aid in weight loss
  • The more amazing goodness you put in your smoothie from fruits and veggies the more you get the benefit! Smoothies are packed wit phytonutrients and help boost the immune system.
  • Fiber, fiber, fiber!  Americans need more fiber and smoothies keep all that great fiber vs juicing which extracts the fiber.  The fiber also slows the impact on the blood stream stabilizing the blood sugar.  Sipping a smoothie slowly over time also helps keep the insulin levels in check.   The best smoothie to slow down the spike in blood sugar is one that remembers to pair fruits with proteins and some fat.
  • A great way to learn to like new foods.  I discovered that raw beets in a smoothie are amazing!

Smoothies can be a powerhouse of goodness for your body, but can quickly pack in calories depending on what you add to it.  For me this isn’t a real problem, I tend to under eat and find the calorie boost in the morning helps me, but for others remember that moderation is always the key.

There are tons of smoothie recipes out there, and I encourage you to use wisdom.  If you add frozen yogurt, ice cream, sherbet, sugars and syrups, food coloring, etc. it is nothing more than a fancy milkshake and you undermine the healthfulness of the smoothie.  I do allow myself a square or two on of dark chocolate, on occasion.  Try to retrain your tastebuds to enjoy natural sugars, like fruits and learn to want to eat leafy greens etc.  Your body will thank you.


Recipes

Note:  I have milk listed in the recipes, but you can substitute any milk substitute or even water.  I also have protein powder in my smoothie recipes.  In full discloser I am not only a Health Coach, but also a Shaklee distributor and I love the protein powder options from Shaklee.  They are non-gmo and carefully researched.  If you don’t use protein powder you may substitute 2 ounces of firm tofu for the protein powder – you won’t taste it, I promise!

Substitutions:  2-3 ounces tofu and 1/2 tsp of vanilla in place of protein powder.   Almond milk, coconut milk, juice, etc. in place of milk.

I found that an immersion blender works amazingly well with smoothies and has less clean-up.  I just pack my smoothie ingredients into a wide mouth mason jar and stick in the immersion blender and blend. BOOM!

Chocolate Beet Smoothie

OK, I know it sounds weird and gross, but trust me it is so yummy!  Think Red Velvet Cake!

  • 1-2 scoops protein powder (chocolate rocks in this!)
  • 1 cup milk
  • 1/2 – 1 beet
  • 1/2 banana
  • a small block of dark chocolate, a spoon of chocolate powder or use chocolate protein powder
  • 1 cup greens – I like spinach, but you could use baby kale or others

Blend well and enjoy

 

Pumpkin Spice Smoothie

  • 1-2 scoops protein powder (I like vanilla for this one)
  • 1/2 cup pumpkin from a can or fresh, cooked pumpkin
  • 1 tsp pumpkin pie spice or a blend of nutmeg, cinnamon, and allspice
  • 1 cup milk
  • 1/2 banana

Blend well and enjoy!

 

The Portly Primate

  • 1-2 scoops vanilla protein powder
  • 1/2 tsp vanilla
  • 1-2 squares dark chocolate
  • 1 banana
  • 1 cup milk

Blend well and enjoy!

 

Dreamy Orange

  • 1-2 scoops vanilla protein powder
  • 1/2 cup yogurt
  • 1 small orange
  • 1/2 banana
  • 1 tsp vanilla
  • Ice cubes

Blend until the consistency of a slushy and add orange juice if too thick.

 

Cherrie Smoothie

  • 1-2 scoops protein powder (I like strawberry in this)
  • 1/2 cup cherries (pitted)
  • 2 ounces cherry juice or pomegranate juice
  • 1 cup of milk
  • 1 /2 tsp vanilla
  • 1/2 cup vanilla yogurt (watch the sugar content and read the ingredients to choose the most natural yogurt available).
  • Umm, again you can add a square of dark chocolate to make this seem decadant

Blend well and enjoy!

 

Mocha Latte Smoothie

  • 1 scoop Cafe Latté protein powder
  • 1 scoop Chocolate protein powder
    • OR 2 scoops protein powder or 2 ounces tofu
  • 1/4 cup leftover coffee or one scoop/packet of instant coffee
  • 1 cup milk
  • Ice
  • Opt -1 small square dark chocolate

Blend well and enjoy!

 

The Go-To

  • 1/2 banana
  • 1-2 scoops protein powder
  • 1 cup leafy greens
  • 5 large strawberries
  • 1/2 cup yogurt
  • 1 cup milk

Blend and enjoy!


Once you get used to making the smoothies above try adding leafy greens to the recipes, most of the time they add very little flavor difference, but boost the nutrients.

Try adding flaxseed or chia seeds for a little extra Omega fatty acid and feel free to go crazy and add anything you’d like to try -healthy thing!  For extra creaminess add 1/2 of an avocado.

Share your creations with us here on the blog or on Instagram #yieldingaction or our the Yielding Action Health Coaching Facebook page.


Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.


I offer individual coaching sessions and online health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.


All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.


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