Healthscopenews

Keeping it real and using science to explain

Smoothly Does It

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at 2016.08.11
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Been blending like your life depends on it? Or has your NutriBullet blended into the kitchen scenery? Since the smoothie makers whizzed off the shelves around this time last year, how are things shaping up with our love for all things smooth?

Smoothie red

 

 A Smooth Sensation
It was topping Christmas lists worldwide. It was making prime time in commercial breaks on every channel. It was smushing the living daylights out of the top fridge shelf near you. At the end of last year, households everywhere were waking up to the hectic sound of the cyclone. People blending like their life depended on it. Well, at least their health.

So now we’ve had some time to stew on the smoothie sensation, how are things shaping up with our love for all things smooth? Are we doing it the right way that does benefit our health? Is there a right way? Well, you might have guessed what comes next… there’s no straight answer. It all depends on you.

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 To help you balance the smooth with the rough (on your waistline), you can use these tips to fit this healthy beverage into your life
 find the right balance 1. Find the right balance. If the smoothie is your post-workout breakfast, then add a second banana, Greek yogurt, a tablespoon of honey and handful of peanuts. But if you’re adding the same smoothie to your normal lunch or dinner, adding a ton of caloric ingredients is not a great idea.
2. Blender over juicer. If you’ve used a juicer before, a smoothie maker is a healthier alternative. Juicers can leave the fruit’s enzymes, which have plenty of nutrients, out of your drink. They also remove the skin, which is rich in fiber and various nutrients.  blend
 servings 3. Sneak in the servings. If you find it tricky to eat enough fruits and veggies, smoothies are a great way to sneak in those servings. Most of the time you can’t even taste them!
4. Keep an eye on natural sugar. Many people forget that it’s easy to overload on sugar, even when blending fruit together. Since sugar is in the form of naturally occurring fructose (fruit sugars) or lactose (milk sugars), it’s possible to overdo it. However, adding bitter or sour flavored ingredients, such as ginger or lemon juice, can easily counteract the sweetness of high sugar ingredients. This will keep you from taking in too much sugar or making the smoothie taste overly sweet.  sugar
 protein 5. Add protein. Protein releases a more regular release of sugar into your bloodstream than carbohydrate-rich ingredients. Pumping in a bit of protein can help slow the insulin response to carbohydrates, and evens out the energy levels from sweet ingredients. If you’re allergic to whey protein, try a vegan protein powder instead. A vanilla flavor works well in many sweet recipes.
6. Over to you. To help you on your way to sweet, smooth success, below are two green smoothie recipes that are low in sugar. Enjoy!
                   Gojichi
1 small apple, peeled
1 big handful spinach
1 handful kale
1/2 cup frozen blueberries
1 scoop vanilla vegan protein powder
1 teaspoon goji berries, soaked for 10 minutes
1 teaspoon chia seeds
1 cup almond milk
     Cinnamon Berry Greeny
1 cup kale
1 cup spinach
1/2 cup raspberries or strawberries
1/2 cup blueberries
1 scoop vanilla vegan protein powder
1 teaspoon ground cinnamon
1 tablespoon ground flax seeds
1/4 cup soaked chia seeds
2 tablespoons of pumpkin seeds or walnuts
1/2 cup almond milk
Divide between two glasses and enjoy!
 This article was blitzed up across the Atlantic by a blend of Amy Coats (London) and Dr. Cynthia Jaffe (Chicago)

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