Are Smoothies Good For You?

Yes, smoothies can be very good for you if f you make it yourself or go to a smoothie bar where you know exactly what is in it. Many stores will add ingredients with a ton of sugar, such as ice cream or syrups. If made correctly, smoothies can be a fantastic meal replacement or snack. I try to have a smoothie once a day and, typically, for breakfast. Why? Well here are a few reasons why smoothies are so good for you:

1. Fruits and Veggies

Its amazing how many people do not get the recommended fruits and vegetables in. Smoothies are a great way to get some healthy fruits and vegetables in your diet. I always add one serving of fruit and at least one serving of vegetables in my smoothie. Make sure not to overdue it on the fruit since fruit does contain sugar, natural but still sugar. 

2. Healthy Fat

People seem to be afraid of the word "fat" nowadays but the truth is that your body needs healthy fat to function. Incorporating healthy fats into your smoothie is a great way to start off your morning. Your body will love you for it. I add 1/4 of an avocado to my daily smoothies and sometimes a scoop of almond butter (no added sugar).

3. Simple & Quick

For those that are constantly on the run and don't ever have time for breakfast, smoothies are an easy and quick meal to make for on the go. You can prep the night before and than throw it on the blender in the morning. I can't tell you how many people I talk to that just don't eat breakfast in the morning. Breakfast is the most important meal of the day. Your body has been resting all night without food so it would only make sense that it needs food in the morning in order to function at it's highest capability. Make sure to eat breakfast. Smoothies are fantastic, on the go, healthy meals.

4. Digestion

Adding ingredients into your smoothie that can aid in digestion are fantastic. Some examples of this are kefir, apple cider vinegar, avocados, cucumbers, peppermint, ginger, lemon, and fennel.

5. Energy

By fueling your body with healthy food and nutrients, you will have a ton of energy to go about your busy day.

 

Here are a couple of my smoothie recipes that I use quite often.

 

Blueberry Bliss Smoothie

1 Cup Almond Milk (unsweetened), Coconut Milk (unsweetened) or Water

1 Cup Blueberries (frozen or fresh)

1/4 -1/2 Avocado 

Spinach

1-2 Tbsp Almond Butter

Optional: Protein, flax, chia 

If you didn't use frozen blueberries, add a few ice cubes and than blend until smooth

 

The Green Monster Smoothie

1 Cup Almond Milk (unsweetened), Coconut Milk (unsweetened) or Water

1 Banana (frozen or fresh)

1 - 2 Tbsp Almond Butter (or any nut butter)

Spinach

Optional: Protein, flax, chia 

If you didn't use a frozen banana, add a few ice cubes and than blend until smooth

 

 

Have a great weekend! Stay healthy:)

 

XOXO 

Lisa Catherine

Lisa@LisaCatherineCoaching.com

www.LisaCatherineCoaching.com

Healthy Shamrock Shake Recipes

It is that time of year again. McDonald's has come out with their notorious Shamrock Shake. There are lines out the door on Saint Patrick's Day just to buy this green milkshake. But do you know what this shake is made of? Well let me tell you.


1. VANILLA REDUCED FAT ICE CREAM

Ingredients: Milk, Sugar, Cream, Corn Syrup, Natural Flavor, Mono and Diglycerides, Cellulose Gum, Guar Gum, Carrageenan, Vitamin A Palmitate.

2. SHAMROCK SHAKE SYRUP

Ingredients: High Fructose Corn Syrup, Corn Syrup, Water, Sugar, Natural Flavor, Xanthan Gum, Citric Acid, Sodium Benzoate (Preservative), Yellow 5, Blue 1. May contain small amounts of other shake flavors served at the restaurant, including egg ingredients when Egg Nog Shakes are available.

3. WHIPPED TOPPING

Ingredients: Cream, Nonfat Milk, Corn Syrup, Sugar, High Fructose Corn Syrup, Contains 1% or Less: Mono-And Diglycerides, Carrageenan, Polysorbate 80, Beta Carotene (Color), Natural and Artificial Flavor, Mixed Tocopherols (Vitamin E) to Protect Flavor. Whipping Propellant (Nitrous Oxide).

4. MARASCHINO CHERRY

Ingredients: Cherries, Water, Corn Syrup, High Fructose Corn Syrup, Sugar, Malic Acid, Citric Acid, Natural and Artificial Flavors, Sodium Benzoate and Potassium Sorbate (Preservatives), Red 40, Sulfur Dioxide as Preservative (Contains Sulfites).

5. GREEN SUGAR CRYSTALS

Ingredients: Sugar, Yellow 5 Lake, Confectioners Glaze, Blue 1 Lake, Carnauba Wax.


Basically to sum this up, this entire shake is just sugar in a plastic cup, along with some other awful ingredients that do nothing but harm your body. A large McDonald's Shamrock shake has 115g of sugar in it!! That is INSANE!! You are basically eating 29 tsp of sugar!!! That is almost five times the recommended amount of sugar you should have in a day. So why harm yourself by adding all of these awful ingredients into your precious body?? It may taste good for about 5 minutes but is it worth it?? I hope not. So instead of lining up at McDonald's for a sugar buzz, here are a couple recipes that are just as delicious, if not more, as a McDonald's Shamrock Shake. 

 

Healthy Shamrock Shake Recipes

Serves 1

Ingredients:

1 cup almond milk, cashew milk or coconut milk
1/4 avocado, pitted
1 handful fresh baby spinach
1/4 teaspoon pure peppermint extract or about 10 leaves of fresh mint
5-6 soft Medjool dates, pitted
handful of ice

Directions:

Combine all of the ingredients in a high-speed blender, and blend until smooth and creamy. Adjust sweetness to taste, if necessary, and serve immediately.

Source: Detoxinista

 

Serves: 1 large or 2 small smoothies

Ingredients

  • 1 frozen banana
  • handful of fresh baby spinach, about 1 cup packed
  • ¼ cup fresh mint, about 10 leaves
  • 2 tablespoons almond butter
  • 2 ice cubes
  • ¼ teaspoon good vanilla extract
  • ¾ cup Almond milk, cashew milk or coconut milk

Instructions

  1. In a blender, combine the banana, spinach, mint leaves, almond butter, ice, vanilla and milk. Blend until smooth. Add more milk as needed for desired consistency.
  2. Pour into a glass and serve.

Source: Love & Lemons

 

Happy Saint Patrick's Day!!

 

XOXO

Lisa Catherine

Lisa@LisaCatherineCoaching.com

www.LisaCatherineCoaching.com