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Top 10 Smoothie Making Tips
smoothies21diet
Top 10 Smoothie Making Tips
Written by Health Coach Drew
I know I keep saying it, but one thing I love so much about smoothies is just how easy they are to make! You just need to throw some produce and water in a blender and you have an insanely healthy and delicious meal or snack. It really is the ultimate fast food.
After many years of smoothie making, I have picked up a few tips and tricks to make your blending process even simpler, so today I am imparting my smoothie making wisdom to you 
1. Make and freeze smoothie bags.
A great way to save time on your smoothie making process is to make individual smoothie bags and freeze them. On a weekly bases, you could peel and chop up ingredients for smoothies, and put all of the ingredients you would need for each smoothie in it’s own ziplock bag or container to stick in the freezer. Then you can just grab a new bag each morning, empty it into a blender and add water, and voila! Instant smoothie. Note that some produce freezes better than others, and I don’t recommend sticking greens in the freezer. I’ll get to how you can freeze your greens in tip # 6.
2. Step away from the microwave.
One thing I hate to see is when someone is making themselves a green smoothie and they take their produce from the freezer- and then microwave it! They have just killed all of the amazing vitamins and minerals in the fruit! If you don’t like using ice-cold produce, allow it to defrost the night before, or add hot water to your smoothie to balance out the cold fruit.
3. Prep the night before.
If you don’t do a weekly smoothie prep, you can still speed up your morning smoothie making by prepping the night before. Simply slice your produce, put it all in the blender, and store your blender in the fridge over night. In the morning, add water to the blender, and you’re good to go.
4. Buy in bulk.
A great way to save money is to buy your produce in bulk. If there is a sale on a certain fruit or vegetable, stock up and- you guessed it- freeze it for future use.
5. Use produce bags.
Other than freezing, another great way to prolong the life of your produce is to use produce bags or absorbent salad bags. Produce bags can be found in grocery stores and even dollar stores and keep your produce fresher for longer. Salad bags are generally made of towel like material and they are great for absorbing excess moisture and keeping your greens fresh.
6. Make spinach cubes.
If you want to freeze your greens ahead of time, here’s how I recommend doing it. Add you greens with a tiny amount of water to your blender and puree it, and then pour the mixture into your ice tray. Freeze and then pop green cubes into your smoothie mix to up the nutrition!
7. Change up your ingredients.
I talked about this in last week’s post, but a great way to get the maximum benefit from your smoothies is to use a variety of ingredients. For more on that, you can check out [Title of Last Week’s Post]
8. Sip, don’t chug.
Green smoothies are really packed with a lot of food and nutrients, so you don’t want to guzzle them down- think about the amount of produce you add to your blender, and now imagine scarfing all of that down in a matter of minutes. It’s much easier on your body and digestive system if you drink them slowly and allow your body to absorb them at a more natural pace.
9. Consider a travel-sized blender.
This is completely optional, but if you’re on the road a lot, bringing along a travel sized blender is a great way to ensure that you’re getting in your greens while you’re away. Something like a NutriBullet is perfect because it is a powerful blender but also very small and compact so it can easily fit into your suitcase. You can bring your blender anywhere- your hostel, hotel room, friend’s house, or camp ground!
10. Keep it simple.
Sometimes I see smoothie recipes that seem to contain every fruit, vegetable, and superfood powder known to mankind, and all I can think is ouch! Like I discussed in tip # 8, you want to be mindful or how much you are putting into your body at one time. More is not necessarily better, and our bodies really do best with simplicity. A few fruits and vegetables and some water is all you need.
Oh and of course, have fun with it J Smoothies are an awesome part of your health journey, and I hope these tips help you to get the most out of your blending and smoothie making!
Whether you are just trying to lose the last 5-10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my Smoothie Diet Program to see how effective smoothies for weight loss can be.
smoothies21diet
How to Make a Green Smoothie for Weight Loss
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If you’re looking how to make green smoothies for weight loss then you’re in the right place. Green smoothies are the perfect tool for losing weight. Properly made, green smoothies are delicious, low in fat, and loaded with nutrients and fiber. They are great for helping you burn fat, decrease craving for unhealthy foods, and lose extra weight. They also help increase your energy, improve digestion, decrease bloat, clear mental fog and sleep better.
Not all green smoothies are the same, however. Your smoothie is only as healthy as the ingredients you put in it.
Here are seven tips to make a yummy healthy fruit and vegetable smoothie recipes for weight loss.
Base Liquid
Start your smoothie by adding a liquid base. Use non-dairy, plant based milks or water. Plant based milks are naturally low calorie and low fat, but also add in more texture and flavor than water and make it a little more filling. Coconut milk, hemp milk, and nut milks create a wonderful liquid base for your beverage.
Avoid dairy such as milk or yogurt as your base. They add additional calories and unnecessary fats into your smoothie which could counter your weight loss goals. Dairy is also associated with food sensitivities and other health risks such as cancer, and heart disease.
Whole Foods
Choose fresh whole foods to make your smoothie. Fruits, vegetables, leafy greens, nuts and seeds are packed with micronutrients and fiber that will help boost your metabolism. Chose fruits and veggies that are high in fiber, low in calories and sugars for the best weight loss results. Among the best foods to use include kale and other leafy greens, broccoli, apples (with skin), bananas, oranges, cucumber, carrots, pumpkin, and celery.
Buy your fruits and veggies fresh or frozen. Frozen fruits and veggies are often less expensive than fresh, which can help when your budget it tight. Another benefit of frozen fruits and veggies is that they are picked at peak ripeness, therefor even more nutrient rich than those items that are picked early to stock supermarket shelves.
You can also hit your local farm market and stock up on fresh, bulk produce and freeze it yourself.
Do not buy canned fruits and vegetables for your smoothie. These often have additives and are less nutritious than fresh or frozen.
Healthy Fat
Fat is an essential nutrient that plays an important role in your body’s overall functions. Adding in a bit of healthy plant-based fat to your smoothie actually helps you lose weight. Add in fats from seeds such as flax o chia, or avocado. Fat free is one of the main weight loss lies that people fall for.
Be careful not to add too much. Just a tablespoon of seeds or a quarter of an avocado is enough. Too much fat will add in too many calories and not help you lose weight. Higher fat content combined with fruit may also cause bloating and gas. A little goes a long way.
Sweeteners
Skip the sweeteners like honey or maple syrup and use fruit to sweeten your smoothie. Sweet fruits like mangos or ripe bananas add nice mild sweet to your smoothie without creating an over concentration of sugars that will negate the weight loss benefits of your drink.
If you find that you still need a sweeter smoothie, try adding dates for a while until you can ween yourself off them altogether. Dates have highly concentrated sugars and, while better than other sweeteners, should be minimized.
Adding Protein Powder
Added protein helps you feel full and satisfied from your green smoothie. Choose a high-quality plant-based protein powder to mix into your smoothies. Kale, goji berries, chia seeds and other high-protein ingredients also help to boost your beverage’s protein content. Raw oats add healthy fats, fiber, and protein. They also bulk up the texture, making your drink more filling.
Green Smoothie Meal Replacement
A great way to boost your weight loss is to replace one meal a day with a green smoothie. This lowers your daily caloric intake while boosting your daily fiber and water intake, which is very helpful for losing weight. Most people love the idea of having a healthy breakfast smoothie.
Green smoothies as a meal replacement fills you up without making you feel hungry. Breakfast is a great time for a smoothie meal. It starts your day off with a healthy, nutrient rich meal, making it less likely that you will crave unhealthy foods later in the day. It’s a great way to clean up your diet and introduce more healthful foods into your daily routine.
As a base recipe, use 8 ounces of water or plant milk, 2-3 cups of veggies/packed leafy greens, and 2 pieces of fruit, a healthy fat and protein powder. Blend it up and enjoy!
It’s All About Lifestyle
Green smoothies are a great tool to help you lose weight, but be careful not to rely on them as your only tool. In order to create lasting, sustainable weight loss, other dietary changes are necessary. One smoothie a day coupled with a cheesesteak for lunch and pizza for dinner will have little to no health or weight loss benefit. Clean up your diet in other areas.
Adding healthy green smoothies into your diet is a quick and easy, all-natural way for busy people to improve their health and lose weight. There are lots of delicious recipes that are quick and easy to make and won’t break the bank.
Weight Loss Smoothie Recipes
Whether you are just trying to lose the last 5-10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my green smoothie weight loss plan to see how effective detox smoothies for weight loss can be.
smoothies21diet
Top 5 Biggest Weight Loss Lies (Making You Fat)
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In a fad diet crazed world with all sorts of misinformation out there, figuring out the best way to lose weight becomes challenging. Shedding those excess pounds is challenging enough without all the confusion. So let’s clear a few things up for you and dispel some myths.
Weight Loss Lie #1: Counting Calories
Many believe that all you need to do is lower your calorie intake to lose weight. Unfortunately, this is not entirely true. The quality of the calories you put in your body matter as much if not more.
Yes, if you are overweight and want to lose weight, you do need to reduce your calorie intake. That part is true. Filling your body with lower calorie junk food is not the answer. You are still feeding yourself empty calories that spike your blood sugar, increases cravings, and will turn quickly to fat. That “100 Calorie Pack” craze, for example, is a crock of you-know-what that keeps you addicted to unhealthy food and fools people into believing that they are being healthier. Junk food is junk food, whether its 100 or 700 calories. It is not going to help you lose weight.
Feed your body with nutrient rich foods. Plant based whole foods should be the bulk of your diet, with small portions of lean proteins.
Avoid processed foods or eliminate them altogether. They are nutrient poor, which causes you to feel hungrier because your body is not getting the vitamins and minerals it needs. Yes, this may feel like a big change, but as you eliminate these foods from your diet, you will notice a big difference in your energy levels and how you feel. You don’t have to go “cold turkey”. Make changes gradually.
One of the simplest ways to add more plant based foods into your diet is with green smoothies. Replacing one meal a day with a properly made green smoothie can help you lose excess weight, get more nutrient dense foods into your body and help you feel great.
Weight Loss Lie #2: No Carbohydrates
The no-carb fad is not doing you any favors. Carbohydrates do not make you fat. Carbohydrates are your body’s main source of energy, necessary for proper organ and system function. They help fuel your body and regulate blood sugar.
There are, however, healthy carbohydrates and unhealthy carbohydrates. Eating cake and French fries is not doing your body any favors and will plummet your energy levels and throw your blood sugar out of balance. Good carbohydrates come from fruits, vegetables and whole grains. Eating carrots and apples is not going to cause you to gain weight. That plate of cookies is another story.
Vegetables, fruits and whole grains are essential for weight loss.
Another quick note: don’t be fooled by the phrase ‘made with whole grains’ on packaged foods. These foods are generally highly processed and no longer ‘whole’. It’s the food industries way of confusing you into thinking that their products are healthy.
Weight Loss Lie #3: Fat Free
There is a common misconception that all fats are bad for you, cause weight gain, and it is better to eliminate them. This is not true.
Some fats are bad for you. Others are good for you. Your body needs some fats for proper organ and brain function. It is the quality and the quantity of the fat that matters.
Large amounts of saturated fats are not healthy. These fats are found in dairy products, fatty meats, poultry skins, baked goods, shortening, and most processed foods. Saturated fats raise LDL (bad) cholesterol and increase the risk of heart disease. There is growing evidence though, that small amounts of saturated fats may be beneficial.
Monounsaturated fats found in foods like seeds, nuts, avocados and olive oil are highly beneficial for your health. They help lower your cholesterol levels and protect against heart disease. These foods should be incorporated into your diet in moderation.
Although healthy fats are an important part of your diet, all fats are high in calories. Too much fat, healthy or not, can impede your weight loss goals.
Weight Loss Lie #4: Skip Meals
Your body is very smart. It needs food to function and if it senses a threat to survival, it takes action. When you skip meals, your body takes steps to protect you from starvation by storing up excess calories as fat rather than burning them as energy.
One of the reasons that breakfast is the most important meal of the day is because it follows the longest duration between meals. Eating in the morning jump starts your metabolism. It is best to eat within an hour or so of waking.
To lose weight, plan your meals and snacks to suit your lifestyle. Keep healthy snacks around, make meals ahead of time and plan for days when you need to “eat on the run”.
Green smoothies provide a healthy option when your time is limited. You can have a nutritious meal ready in less than 5 minutes.
Weight Loss Lie #5: No Snacks
Eating snacks between meals is not necessarily a bad idea. In fact, it can help you lose weight if done right.
The problem with snacking lies in the quality of the snack. Mindlessly snacking away on a bag of chips or bowls of ice cream is obviously going to impede your weight loss goals. Healthy snacks actually help you lose weight.
Snacking on healthy foods between meals keeps you feeling satisfied between meals. You are less likely to overeat during meals or binge eat because you are hungry. Plan healthy snacks into your day and keep them nearby. Nuts, seeds, fruits and veggies are all great snack choices. If you have a little sweet tooth, fruits are great options. If salt is your preference, keep lightly salted nuts nearby.
Sustainable Weight Loss
In order to successfully lose weight and keep it off, a lifestyle change is necessary. Eating highly processed, nutrient poor foods is what got you here. Weight gain is only one of the many effects of poor diet, and long term impacts are even more devastating – heart disease, diabetes, cancer, and more. The sooner you take charge and make changes, the easier it will be and the better chance you have of preventing more problems down the road.
Increasing fruits, vegetables and whole grains in your diet and adding or maintaining an active exercise routine is essential to overall health.
Whether you are just trying to lose the last 5-10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my Smoothie Diet Program to see how effective smoothies for weight loss can be.
smoothies21diet
The Best Green Smoothie Blender For Any Budget
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With so many blender brands out there, how do you choose the best blender to meet your needs? How much do you really have to spend to get a quality blender? And how do you determine which blenders will work best to make smoothies?
We know you have lots of questions, so we created this as a guide to help you choose the best blender to meet your needs and your budget.
First, here are a few considerations when looking for a smoothie blender.
- Traditional table top blenders and immersion blenders work well for soft ingredients, but if you include nuts, seeds, frozen fruit and tougher veggies like kale, Bullet type and high-performance blenders are the way to go.
- Look for a powerful motor. We recommend 1000 watts or better.
- Get a blender that offers a 5+ year warranty. When making smoothies every day, you want a blender that can handle the workload.
- Bigger pitchers enable you to make smoothies for the whole family so look for 40 oz. or larger.
Pick Your Budget: Best Blenders for Your Budget
There is a huge price range with blenders, so we are breaking them down by price range for you, starting with high-end blenders and working down to blenders under $50.
High End Smoothie Blenders:
The Best Blender on the Market is the Vitamix.
The Vitamix does it all. It has a great reputation for quality and they stand by their product with warranties starting at 5 years and beyond. They offer several different blenders to meet your personal or professional needs with prices ranging from around $260 to upwards of $700. If the price tag is a bit too high for your budget, Vitamix offers payment plans, or you can purchase certified refurbished Vitamix blenders.
This is the ultimate green smoothie blender. It liquifies anything quickly, making the perfect green smoothie every time. You can also use it to make sauces, nut milks and butters, and even hot soups!
The Second-Best Blender on the Market: Blendtec
Blendtec makes high-quality, high-performance blenders that are comparable to Vitamix for making excellent green smoothies. Both the Blendtec and Vitamix are high end blenders, with Blendtec model prices starting around $300 and going upward to close to $700 and offers an 8-year warranty.
The Blendtec makes excellent smoothies and is a fabulous blender. The only reason it is listed second on our list is that the Vitamix is quieter, faster and offers more control than the Blendtec. Vitamix also has a greater library of resources for the smoothie lover.
Both blenders are American-made, high-quality blenders that are built to last. If your budget can handle it, the investment is worth it. Both companies also offer factory reconditioned blenders at a deep discount which can help the tighter budget.
Mid-range Smoothie Blenders:
BlendWorks Pro-Series Blender
The BlendWorks Pro-Series starts around $260 and comes with a 3-year warranty. It works well for blending up a smooth and creamy green smoothie. It is 1500-watt blender with a 2.0 peak horsepower motor. It comes with a 70-oz. BPA free pitcher, silicon spatula and a 20-oz. travel cup.
BlendWorkds Pro is rated 5-stars by 90% of its customers on Amazon so you know that it has a good track record. This is a great midrange blender option.
JTC OmniBlend V 3HP Blender
The OmniBlend sells for around $220, comes with a 7 year warranty and is nearly as powerful as the Vitamix or Blendtec. It takes slightly longer to fully blend a smoothie (and additional 15-20 seconds), but overall a very good quality blender.
Jamba Appliances 2.4 hp Blender
Straight from the makers of Jamba Juice, Jamba makes a decent mid-range, professional grade blender that works well for smoothies. It has a 4.6 rating on Amazon. It sells for $299 on through Jampa Juice, but is only around $130 on Amazon. It comes with a 5-year warranty and has a 2.4 peak horsepower motor, has a 64-oz. jar, 4 pre-programmed settings, pulse mode and a speed dial. It also makes hot soup.
Best Low-Cost Smoothie Blenders:
As we move into lower cost blenders, you lose some functionality and power. These blenders often do not thoroughly liquify tougher ingredients like seeds, frozen fruit and kale as effectively as the higher end blenders. You may end up with bits of pulp and seeds, so your smoothies are not as smooth. Although the quality is less, when working with a smaller budget, you can still make delicious healthy green smoothies.
Jamba Appliances 2.4 hp Blender
Jamba makes a 1.6 horsepower blender that comes with a 32-oz. pitcher and has a sound enclosure to cut down the noise. This blender sells for around $140 through Jampa, but is available through Amazon for around $75. It has a 4.5 star rating on Amazon.
Oster Pro 1200 Blender
The Oster Pro 1200 has a 1200-watt motor and offers a 3-year satisfaction guarantee along with a 10-year “DURALAST all metal drive limited warranty”. It has 7 speeds and 3 pre-programed settings. It sells for around $55 on Amazon and $60 through Oster. It is well reviewed on Amazon and reportedly does a good job with kale. It’s a good choice for its price range.
NutriBullet Pro 900
The NutriBullet Pro is a 900-watt blender that works better than the standard NurtiBullet when making smoothies. It better handles carrots, frozen fruit and kale than the standard model. Although some claim it to rival the Vitamix, it is does not quite measure up to the quality and power of the Vitamix, but is a reasonable substitution in its price range.The NutriBullet Pro 900 sells for around $150 on Amazon and has 100% 4+ star ratings. You can also find certified refurbished NutriBullet Pro 900 for around $75.
Lower cost blenders (under $50) generally do not work as well for green smoothies, however if your financial circumstances keep you from getting one of the models listed above, invest in a less expensive blender to get started. Keep in mind that these blenders are unlikely to hold up to daily use and will end up costing more in the long run. If you can, save up to get a higher end model that comes with a warranty. There are certified refurbished models out there, and look for sales and coupons to help you get started.
Green smoothies provide wonderful health benefits, so even if you must use your standard old blender for a while as you save up for a better one, it is worth it to get started. It’s more important to get started with your green smoothies than to worry about having the best blender.
Whether you are just trying to lose the last 5-10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my Smoothie Diet Program to see how effective smoothies for weight loss can be.
smoothies21diet
How And Why To Rotate Leafy Greens In Green Smoothies
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Leafy greens offer many health benefits, from immune support and cancer prevention to cardiovascular and bone health. They are rich in antioxidants and other vital nutrients, which is why they are the central ingredient in healthy green smoothies. In order to gain the full health benefits, you gotta mix it up, however.
Variety is the spice of life, they say, and this is true even when it comes to the leafy greens you put in your smoothies. Now I know we all praise the almighty kale for all its wonderful health benefits, but life is more than kale and there are lots of wonderful, nutritious leafy greens out there that want to be (and should be) included in your diet. So mix things up to keep a well-balanced green smoothie diet.
How to Rotate Your Greens In Your Smoothies
To get a nice balance of nutrients and variety in your greens, choose leafy greens from different plant families to rotate into your green smoothies. You don’t need to rotate every day (although you can to keep things interesting), but rotate your greens every week or so. For example, you might use kale one week, and then switch out and use beet greens or spinach the next.
What are the Different Plant Families?
Amaranthaceae/Chenopodiaceae: This is the Aramanth family. Includes: Beets, spinach and chard
Apiaceae: This is the Parsley and Carrot family. Includes: Parsley, celery, cilantro, dill and fennel
Asteraceae: This is the Aster or Daisy family. Includes: Romaine and leaf lettuce, dandelion and endive
Brassicaceae/Cruciferae: This is the Cruciferous family. Includes kale, cabbage, turnips, arugla, collards, bok choy, broccoli, radish greens and mustard greens
Why is it Important to Rotate My Greens?
First, different greens offer different nutrients and some greens are more nutritious than others. As you consume a variety of leafy greens, your body receives a more balanced intake of essential vitamins and minerals. For example, spinach is rich in calcium and protein, however kale and dandelion greens have an even higher concentration of these minerals. Spinach is higher in iron and folate. Rotating them and other greens into your smoothies will provide and more balanced vitamin and mineral intake.
Second, too much of a single green creates the potential for an overdose of anti-nutrients.
Wait? What?? I can overdose on greens? Well, no, not exactly, but there is a very slight risk involved with TOO much.
Leafy green plants have a built in defensive mechanism to protect the plant. They contain a small amount of toxins to keep critters from destroying them through overconsumption. For example, cruciferous vegetables contain small amounts of goitrogens, which can interfere with thyroid function in those who have a compromised thyroid. Beet greens and Spinach contains small amounts of Oxalic acid which can interfere with calcium absorption, but not enough to cause harm. Rhubarb leaves contain a high quantity of this acid which is why the leaves are not edible.
Eating standard servings of leafy greens is not going to cause harm. Throw a few handfuls of kale, beet greens or spinach into your daily smoothies and you’re doing wonders to improve your health. Even if you go overboard and eat large portions of leafy greens, you are highly unlikely to have ill effects when eaten as part of a healthy whole foods diet.
The risk comes if you have a medical condition that may be affected by these compounds, overdoing those particular leafy greens. If you go way overboard with your greens and start blending and consuming insanely large quantities (like a pound of spinach or 2-3 heads of bok choy a day), you also create a risk for yourself.
Mix things up and stick to a few handfuls of leafy greens in your daily smoothie and you’ll receive all the benefits of these wonderful foods.
Is it Necessary to Rotate Fruit in My Green Smoothie?
Whenever the conversation about rotating greens comes up, inevitably people start to wonder if they need to rotate their fruit for the same reason. The short answer is that it is not as important to rotate fruit, however doing so will add variety in both flavor and vitamins and minerals.
Unlike leafy greens, fruiting plants benefit from being eaten as this helps with propagation. When animals eat the fruit, they disperse the seeds, helping the species survive. Yes, there are some fruits that are toxic to humans, but you aren’t going to find them in your grocery store. Also, the seeds of some fruits are toxic, but we generally do not eat those anyhow.
The main consideration is to build variety into your diet to ensure that you get a well-balance and satisfying green smoothie experience!
If you’re looking for an easy to follow fun weight loss and health improvement program then you’ve come to the right place. Whether you are just trying to lose the last 5-10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my Smoothie Diet Program to see how effective smoothies for weight loss can be.
smoothies21diet
Does Fruit In Smoothies Cause Weight Gain?
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If you’re worried about gaining weight from the sugar in smoothies then this article is for you. You’re wanting to make changes to improve your health and perhaps lose a few extra pounds. You may have heard about the amazing health benefits of green smoothies and are interested in trying them to help you meet your health and weight loss goals.
But wait… what about the health risks associated with sugar? Green smoothies contain a lot of fruit. Fruit is high in sugar. Is that going to create a risk for weight gain or diabetes?
This question comes up often. With all the information and misinformation out there about sugar and its harmful effects on the body, people are naturally concerned.
Clients often ask me:
- “Is fruit sugar bad for me?”
- “will the sugar from the fruit in my smoothie make me gain weight?”
- “can all the sugar from the fruit in my smoothies increase my risk for diabetes?”
These are all good questions. Let me set the record straight and clear up some of the confusion for you.
Is There a Difference Between Fructose in Processed Sugars and Fruit?
First, it’s important to note that there are no science based dietary guidelines that promote the reduction or elimination of fruit in your diet for the purpose of weight loss or to reduce the risk of diabetes. Quite the opposite is true. Multitudes of peer reviewed scientific research show that an increased intake of fruit decreases risk of both obesity, diabetes and other metabolic disorders.
You may have seen the ad that came out a few years ago from the corn industry stating that sugar is sugar and your body doesn’t know the difference. As with any advertising, consider the source and the purpose. High fructose corn syrup is in nearly every processed food out there, so when the public demands an end to this, the corn industry wants to protect itself and tell you that there’s no difference, so you will happily keep consuming its product. But is that statement true?
Yes and no.
On a molecular level, there is no difference between the fructose in corn syrup and the fructose in fruit.
There is, however, a distinct difference in how your body responds to and processes those sugars.
Fresh fruits are high in fiber, vitamins, mineral and other nutrients that your body needs. They also contain glucose and sucrose in addition to fructose. When you eat an apple or orange, your feeding your body essential nutrients that strengthen it and the fiber in the fruit slows the release of the sugars into your blood stream.
Processed foods, sodas, candy and other foods containing fructose do not contain the same quality of fiber and nutrients that are found in whole foods, so the sugar is released into the blood stream quickly. This causes your blood sugar levels to spike and then later crash. Processed foods tend to be high in sugar and fat, and are devoid of nutritional value. Unlike sugar from fresh fruit, these sugars can cause harm and lead to an increased risk for diabetes and other health conditions.
In fact, guidelines for sugar intake from health organizations like the American Heart Association and the World Health Organization refer specifically to added sugars and does not include naturally occurring sugars found in fresh fruits, vegetables and other whole foods.
The Journal of the American Medical Association published an article on the effects of fructose in the diet. The author, Dr. David S. Ludwig concluded that “excessive intake of refined sugar plays a significant role in the epidemics of obesity and related diseases”, and further stated that “fructose in its primary from (whole foods) is not associated with adverse effects.”
(Ludwig DS, (2013) Examining the Health Effects of Fructose. Journal of the American Medical Association. 310(1): 33-34. doi:10.1001/jama.2013.6562.)
Can Fruit Cause Weight Gain?
Weight gain is caused by excessive calorie intake and your body’s ability to burn those calories efficiently. When you consume more energy (calories) than you burn, your body stores up the excess as fat and you gain weight. So technically, fat, sugar and all the other things you’ve been told do not specifically cause weight gain. They certainly contribute to your calorie intake, but it is the balance of what you take in and what you burn that matters more. This is a bit more complex because what you eat can also effect the efficiency of your metabolism
Fruit does not cause weight gain. Yes, it has sugar, but as we mentioned, it is healthy sugar that provides essential fiber and nutrients. Numerous studies have shown that people with a higher intake of fruit have a lower risk of obesity.
In 2004, the International Journal of Obesity published a 12-year study that showed people who increased their consumption of whole fruits and vegetables had a 24% lower risk of obesity compared to the participants that decreased consumption.
(He K, Hu FB, Colditz GA, Manson JE, Willet WC, Liu S. (2004) Changes in intake of fruits and vegetables in relation to risk of obesity and weight gain among middle-aged women. International Journal of Obesity. 28: 1569-1574. doi:10.1038/sj.ijo.0802795)
Fruit is high in fiber, which helps promote healthy digestion and is an essential element to achieving and maintaining healthy weight. Green smoothies contain all the fiber and nutrient from the fruits and veggies you add, making them a perfect tool for your health and weight loss goals.
So here’s what you need to know
An abundance of scientific, peer reviewed studies have been conducted and unanimously conclude the same thing. Naturally occurring sugars found in whole fruits, vegetables and grains is beneficial to your health and does not have the same adverse side effects as processed and refined sugar.
Fruit has been shown to have protective qualities that decrease your risk for diabetes and other major health risks. The increased consumption of fresh fruit also decreases your risk for obesity.
All sugars are not made the same. If you have concerns about adding green smoothies to your diet because of fruit sugars, you can rest assured knowing that there is a big difference between how your body processes fruit versus refined sugars. So, unless you have a health condition that requires you to closely monitor all forms of sugar intake, you can safely add green smoothies for losing weight.
Whether you are just trying to lose the last 5-10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my Smoothie Diet Program to see how effective smoothies for weight loss can be.
smoothies21diet
Is A Smoothie Diet Good For Weight Loss?
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Smoothies For Weight Loss
A lot of people are wondering if a smoothie diet is good for weight loss. I am here to tell you that green smoothies can be a fantastic tool to help you lose weight if prepared correctly.
So what is it with green smoothies anyways that thave created such a buzz among a myriad of models, celebrities and nutritionists-to-the-stars? After all, these people have the money for personal trainers and chefs. Yet it seems like an increasing number of stars (and health pros) are now swearing by green smoothie diets…
Here’s the thing: Green smoothies are almost a miracle beverage. The help your body do a complete detox cleanse for weight loss.
In one deliciously addicting drink, you get the nutrients to not only (finally) get rid of this unsightly muffin top, but you can also rejuvenate your skin, combat the aging process and make your hair shine with the healthiest glow.
Think about it: why shouldn’t YOU use the same weight loss and natural beautification techniques as those people whose careers’ success depend largely on how they look?
Should you consider a smoothie diet?
The following ‘quiz’ can help you determine if you do:
- Forget your body weight — is your body fat percentage ideal?
- Do you often feel tired, even after a good night’s rest?
- Do irresistible sugar cravings regularly kick in during the afternoon?
- What about your hair and complexion? Dull-looking?
- Stuck in an umpteenth diet rut that (as usual) just doesn’t seem to work?
Have you answered ‘yes’ to at least one of the above questions?
Then, here’s how green smoothies can help you.
1. Get rid of excess body fat and keep chronic diseases away
More and more studies are now showing how having an excess amount of visceral body fat (the dangerous type that surrounds your organs) can predispose you to several life-threatening conditions. And, unfortunately, your risks of developing diabetes, heart diseases, renal impairment and certain cancers increase with increasing body fat even if your body weight is within the normal range.
What green smoothies can do for you: When properly prepared, green smoothies can make it easier for you to get rid of excess flab — and thus significantly improve your life expectancy. For instance, the nutrients in green smoothies can help your body regulate its blood insulin concentration. As you probably know, the higher your blood insulin levels, the more fat your body stores.
These drinks can also help prevent progression of diseases — some people have even been authorized by their physicians to stop or considerably cut back on their meds!
2. Limit your body’s exposure to the toxic Standard American Diet (SAD)
Have you noticed how allergies and food intolerances such as celiac disease are on the rise? Blame it on our diet which is indeed sadly devoid of essential nutrients but loaded with highly processed foods. All the chemicals in our food have impaired our immune system and put our bodies in a state of constant inflammation. No wonder it’s so hard to maintain a healthy weight!
What green smoothies can do for you: By loading up on (natural) nutrients, you’ll be strengthening your immune system and reducing inflammatory processes in your body.
That’s not all; green smoothies are rich in minerals, natural sugars and fibers that will make your body more efficient in processing and utilizing its energy sources. No more yawning at 10am!
And since smoothies are so filling and nutritious, you’ll have less ‘space’ for junk food. This means you’ll easily and unconsciously reduce your intake of processed foods which in turn, will keep sugar cravings at bay.
3. Sip your way to a clear, glowing complexion and healthy hair
What you eat (and don’t eat) has a direct impact on your skin and hair. Load up on junk food and you’ll notice break outs, dull-looking skin and hair that appear dehydrated and unhealthy.
What green smoothies can do for you: The essential nutrients in green smoothies will help lock moisture in your hair and skin cells, making them look hydrated and healthy. These drinks can also help calm puffy and red skin, thus delaying appearance of sagging and wrinkles.
Are you enthusiastically dusting off your blender yet? Hold on.
You need recipes.
But… There are loads of smoothie experts and recipes online so you just need to browse a bit and search for a few that appeal to you and you’re all set for your health-in-glass journey. Right?
WRONG! These ‘so-called’ experts and many of the online smoothie diet programs can actually cause you to GAIN WEIGHT.
What you can expect in commercial smoothies and some online recipes:
Reduced metabolism: Many online and commercial smoothie recipes are way too low in calories. Fewer calories = faster weight gain? Nope, that’s a very, very flawed equation. You see, restricting your calorie intake can, in the long run, seriously slow down your metabolic rate. This means that your body will now be burning fewer calories — guess where any extra calories will end up? Right: on your hips, thighs, belly, under chin or arms…
More cravings: To keep cravings at bay you need the right balance of macronutrients — something it seems those people who designed online smoothie recipes are unaware of! Many of their recipes are sugar bombs that will cause your insulin levels to spike and come crashing down shortly after. That’s when these irresistible sugar cravings kick in.
Increased inflammation: Browse around and you’ll see many smoothie recipes calling for dairy or soy products, two known allergens that can worsen inflammation and make it harder for you to lose weight.
An unnecessary hole in your budget: No, you don’t need fancy superfoods like green powders, maca powder or goji berries to help you feel and look better. And not enough research has been done to prove the efficacy of these products. Why waste your hard earned money?
Increased cardiovascular and diabetes risks: Before you go ‘Come on!’ hear me out. Recipes that call for certain nectars or syrups are actually encouraging you to consume high-fructose corn syrup masquerading as a health food. Consuming too much fructose from these ‘foods’ increases body fat accumulation, insulin resistance and triglyceride levels.
Don’t play the Russian roulette with your health
My smoothie recipes have been carefully designed to protect your muscle mass from ‘melting’ away while eradicating flab healthily. You’ll also experience better moods, more restful sleep and improved mental alertness on our smoothie diet.
Whether you are just trying to lose the last 5-10 lbs or you want to lose 30 lbs or more, I encourage you to watch this FREE video presentation and try my Smoothie Diet Program to see how effective detox smoothies for weight loss can be.
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10 Best Detox Smoothies For A Flat Belly Cleanse
Detox smoothies are all the rage nowadays, and for good reason – they can help you lose weight, and fast! Between the convenience and taste of these easy to make smoothies, you’ll start to notice less overall bloat…and those pants ending up looser than before.
Filled with natural ingredients and wholesome alternatives to processed shakes, a detox smoothie can be used as both a meal (or two) replacement, as well as a healthy snack. Using a detox smoothie to flatten your belly and lose up to 10 pounds in just a few days – and in a safe, effective way – can help you reach your weight loss goals, and have you feeling better than ever!
Detox Benefits
Detox smoothies have been touted as of late to not only clean out your system, but to also remove toxins within the body that can cause inflammation, illness, and weight gain. The cleanses associated with detox smoothies are technically only meant to last for a short period of time, although replacing a meal a day with a detox smoothie isn’t a bad idea.
With reports of extra energy and laser focus with detox smoothies, the extra boost of nutrients (mainly vitamins and minerals) have many people feeling good during a cleanse, especially since most people don’t get the daily recommended amount of fruit and veggies in their diet every day. As an easy and convenient way to get adequate, whole, nutrient-dense foods in your diet, it’s no wonder detox smoothies are such a hit!
Detox smoothies can also help boost your immune system, especially if you know you haven’t been eating the healthiest; with an increase in fruits and vegetables that you’ll get from the smoothies, your body will get an optimum amount of important vitamins, as well as antioxidants – all of which are necessary in order to be healthy!
Another bonus of detox smoothies? Minerals! Probably not a nutrient that we think of often, minerals are vital for quite a few processes within the body. We get these important minerals in our smoothies from ingredients like kale and spinach – and most other darker, leafy green vegetables that you can choose to add to your smoothie. Magnesium and calcium are just two of the many nutrients that you can find within these veggies, and they assist with contraction of muscles, regulating your heart rhythm, and strengthening bones…just to name a few benefits!
The big focus of detox smoothies though? The answer: weight loss. Studies have shown that detox smoothies can help to decrease body weight, lower BMI, and reduce inches around the waist…and these are only a handful of the weight loss benefits! If you are replacing a meal with a detox smoothie, a diet that could be well over 2000 calories a day will be decreased – which in turn causes weight loss.
There are multiple other detox benefits to smoothies and cleanses, and these include limiting or eliminating foods that are sugar-filled or highly processed, drinking more water/less high calorie drinks, and sleeping better, just to name a few!
Making A Detox Smoothie?
For many of us, our minds go to a goopy green drink when we think of detox smoothies – and this is due to the fact that so many of them contain leafy greens like kale or spinach! Not every detox smoothie has that distinctive green color though…and even if it does, you probably won’t even taste the veggies in it!
With most smoothies containing a base of some sort of green vegetable like spinach or kale, these detox meals also typically contain fruit, such as pears, apples, and berries. All the foliage can make the smoothie thick – so, liquid such as water, juice, coconut milk, or unsweetened nut milk (such as almond or cashew milk) can be used to help the smoothie blend better, and add some extra healthy vitamins and minerals.
Smoothies don’t always have to be just a base of fruits and veggies though! Adding in ingredients like nuts, coconut, chia seeds, cacao powder, herbs, and spices can all kick up your smoothie a notch – and also add in powerful antioxidants, protein, and fiber at the same time!
Starting Your Cleanse
So, what do you need in order to start your flat belly cleanse with nutritious detox smoothies? First, and most importantly, you need a high-quality blender! You don’t want to be having chunky pieces in your smoothie when you’re trying to drink it – why make it harder for your body to digest?
A decent blender will not only break down the ingredients in your detox smoothie to a smooth perfection (without breaking down the nutrients), but it can also help to disguise some of the ingredients that you want to incorporate into your diet, but might not enjoy as much – it’ll be hidden, and blended in perfectly with all the other yummy ingredients!
With that being said, invest in a good blender for your detox smoothies before you begin your flat belly cleanse; it’ll make the process more convenient, and help you hit your goals with greater ease!
How to Make Detox Smoothies
If you have a blender on hand, then you can easily make a detox smoothie! For all of the yummy recipes listed below, the prep work is the same: add each of the ingredients to your blender (making sure everything is rinsed and cleaned appropriately, if needed), blend all ingredients until you desired level of smoothness, and then enjoy!
It’s best to use fresh fruits and vegetables for your smoothies, but if you would prefer your smoothie to be cold, then you can use the frozen version – just make sure to check the label for any unnecessary additives or hidden sugars/preservatives! You can also add a bit of ice to your smoothie to cool it off as well.
Recipes
Green Detox
- 1 cup leafy greens (half spinach/half kale)
- 1/2 Granny Smith apple
- 1 frozen banana
- 1 tablespoon chia seeds
- 1 cup almond or cashew milk
Berry Blast
- 2 cups blackberries
- 1 cup kale
- 1 cup blueberries
- 1 cup pineapple
- 1 cup water or coconut milk/water
Mango and Strawberry
- 1 cup mango chunks (preferably frozen)
- 1 cup strawberries (preferably frozen)
- 1 cup coconut cream
- 1 cup raspberries
- 1 cup water
Classic Apple Smoothie
- 2 cups baby spinach
- 1 apple
- 1/2 cup celery
- 1 mini cucumber
- juice from 1 lemon
- 1 teaspoon ginger (preferably fresh)
- 1 cup water
Avocado Almond Detox
- 1 cup unsweet almond milk
- 1 pear
- 2 cups red lettuce
- 1/2 of an avocado
- 1 teaspoon of matcha
- 1 tablespoon of almond butter
Mint Detox Smoothie
- 2 cups baby spinach
- 1 mini cucumber
- 1 pear
- juice from 1 lime
- 1 bunch of mint
- 1 cup of water
Banana Smoothie Detox
- 2 cups kale
- 1 banana
- 1 apple
- 1 teaspoon cinnamon
- 3 tablespoons of oats
- 1 cup of water
Pineapple Sage Smoothie
- 1/2 cup blackberries
- 1/2 cup pineapple
- 1 apple
- 2 sprigs of sage
- 2 tablespoons of walnuts
- 1/2 teaspoon maqui berry powder
- 1 cup water
Coconut Pineapple Detox
- 2 cups kale
- 3/4 cup pineapple
- 1 orange
- 1/2 avocado
- 2 tablespoons of coconut flakes (unsweet)
- 1 tablespoon chia seeds
- 1 cup water
Cantaloupe Ginger Smoothie
- 1 slice of a cantaloupe
- 1 pear
- 1 teaspoon ginger (preferably fresh)
- 1 tablespoon flaxseed
- 1 cup water
Detox Smoothie Ingredients
You’ll notice that in many of these detox smoothies, there is kale or spinach. Both of these dark leafy green veggies are nutrient-dense, and are filled with important vitamins and minerals that are necessary for overall health and wellness. If you don’t like the taste of one of them, give them a whirl with other ingredients in your smoothies – you might find that the taste (especially the strong bite that can come from greens like kale) can be lessened with the right additives, like apples or berries!
Adding in other superfoods to your detox smoothies, such as berries and nuts, can give you a boost of vitamins, as well as fiber, protein, and potassium! Don’t shy away from adding new fruits and veggies into you smoothie routine – you might find you like something more than you thought!
Detox for a Flat Belly
Detox smoothies will help get you on track towards a flat belly and a healthier lifestyle – but, if you’d like to incorporate other lifestyle changes at the same time, you can include the following: drinking more water throughout the day, getting in a workout session 3-5 days a week, cutting back on any extra added preservatives, and choosing whole, nutrient-dense foods for your other meals that aren’t smoothie based (think lean meats, fruits, veggies, and whole grains).
Essentially, finding a way to integrate detox smoothies into your daily routine can be highly beneficial to your overall health – and get you on your way to a flat belly. By eliminating excess sugars and unnecessary ingredients, you can get multiple servings of fruits and veggies in your diet – as well as plentiful vitamins, minerals, and antioxidants – to round out your wellness plan!
If you want an even more detailed breakdown of how to do a detox, check out the 21 Day Smoothie Diet Plan which includes a 3 day detox plan complete with shopping lists, recipes and more. Watch the short video below for more info.
smoothies21diet
8 Easy Ways to Get More Protein in Your Smoothies
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Getting more protein in your smoothies isn’t hard, if you know the right ingredients to use. Protein is one of the three macronutrients that we need in our diet in order to build muscle and tissue, grow hair, produce necessary antibodies, and more. Although it’s a huge buzzword in the bodybuilding world for those looking to bulk up and gain muscle, it’s also important for the lay exerciser, athlete, child, and elderly person as well.
Protein Needs
Essentially, everyone’s needs will be different in regards to protein intake based on activity level, but across the board, the RDA (or Recommended Daily Allowance) for protein is 0.8 grams per kilogram of body weight. This recommendation is taking into consideration overall bodily functions, and the amount of protein that one would need to consume in order to be healthy. Think of it as a minimum goal – and not exactly a specific total of how much you should eat during the day.
To break down this intake, look at it this way: take your weight in pounds and divide it by 2.2; this will give you your weight in kilograms. For example, if someone was 155 pounds and divided that by 2.2, the total would be 70.5 kilograms. From there, multiply by 0.8, and that equals 56 grams of protein that should (at least) be consumed each day for someone of that weight.
How to Eat Enough Protein
Even with these totals, it can be confusing – and oftentimes a challenge – to get in the full spectrum of protein intake during the day. Many people think that getting more protein means eating more meat…and you can most certainly reach your intake this way. However, there are other sources of protein that are high in quality and full of other nutrients that your body needs as well, such as nuts, avocados, pumpkin seeds, and certain vegetables.
With the hustle and bustle of life and hectic schedules, it can be difficult to be able to hit our macronutrient goals each day in order to stay healthy…and that’s where smoothies can come into play. Smoothies are an excellent way to incorporate protein into your diet, and can help round out a full nutrient-dense meal plan. And bonus – all you need is to have a great blender that can mix up all your ingredients at once; that way, you can be out the door and on your way with a healthy meal!
Get More Protein in Your Smoothies
Let’s look at several different ways that you can incorporate more protein into your smoothies, and satisfy your hunger while getting in the proper nutrients your body needs.
Almond Butter
A variation of the classic peanut butter, this nut butter contains a higher amount of essential fatty acids that the body needs…. however, don’t let this fool you! Almond butter contains heart healthy unsaturated fat, and plenty of calcium, magnesium, and iron. With four grams of protein in two tablespoons, almond butter packs a ton of protein into a small serving size…and because the serving is small, you can add more of it to your vanilla protein smoothie!
Chia seeds
These tiny black seeds contain high amounts of antioxidants and minerals, and contain over 16 grams of protein in 3.5 ounces. Also packing a punch with all of the essential amino acids – and therefore making chia seeds a high-quality protein choice – these little seeds are perfect for throwing into your chocolate protein smoothie to help keep you full!
Hemp seeds
Technically considered a nut, hemp seeds are a fantastic protein source, with over 25% of their overall calories coming from protein. Also known for being a great source of phosphorus and vitamin E, hemp seeds are a perfect plant-based protein source to put in your morning smoothie.
Greek yogurt
Considered to be much healthier that regular yogurt – and with the added nutritional benefits of probiotics and healthy gut bacteria – Greek yogurt is an excellent punch of protein to work into your smoothies! Along with having a hefty amount of calcium in each serving, Greek yogurt has almost twice as much protein as regular yogurt, and with less than half of the sugar.
Protein Powders
Made most often in the form of whey, pea, soy, or casein, protein powders are an excellent way to add complete proteins to your diet. Known for being a convenient and easy way to get your protein intake, protein powders can be added in with milk, water, or whatever liquid you’re using in your smoothie! Check out the 10 most popular protein powders here.
Quinoa
A touted gluten-free whole grain source, quinoa is high in protein (typically over 8 grams in one cup), and can be a tasty and filling way to add protein and fiber to your smoothie. If you’re using quinoa in a smoothie it can be cooked or uncooked, depending on your smoothie consistency preference.
Peanut butter powder
Often seen next to jars of actual peanut butter, peanut butter powder is basically crushed peanuts that have had their fats and oils removed. In the end, you’ll still get the taste of the peanut butter – but without all the added calories! PB2 is a great option, and will give you up to 6 grams of protein in 2 tablespoons…perfect for adding to your smoothie for some extra fuel!
Pumpkin seeds
Full of nutritional benefits, pumpkin seeds are high in both protein and fiber – both of which are necessary in order to feel full and maintain a healthy weight. You can blend pumpkin seeds up in your blender until they’re smooth, or sprinkle them on top as you’re headed out the door. With over 32 grams of protein in a 100-gram serving, pumpkin seeds are the perfect addition to your smoothie!
All of these ingredients can be mixed and matched together in order to create the perfect smoothie recipe – so go ahead and try different combinations! Remember that if you’re running low on time or ingredients, you can always substitute with a high-quality protein powder in your smoothie to get the full range of nutritional benefits. It’s always good to use food sources for your protein though – and all of these ingredients (and more) can help to keep you full, healthy, and powered throughout your day!
Get 21 Days Of Nutritionally Balanced Smoothies!
If you want a done-for-you smoothie plan with all the nutrients you body needs, check out the 21 Day Smoothie Diet Plan which includes a 3 day detox plan complete with shopping lists, recipes and more. Watch the short video below for more info.