ALL ABOUT
VITAMIN DRINKS
AND SMOOTHIES!
We keep hearing about the
benefits of smoothie drinking,
but what are they?
On this day:
Discover the healthy world of vitamin drinks and smoothies.
Brought to you by:
The MLC Business Group (MLCBG)
We keep hearing about the
benefits of smoothie drinking, but what are they
really? Why are smoothies, those liquid meals, so
healthy and why should we incorporate them in our
daily lives?
1.
For starters, if you are not keen on eating fruits or
veggies, drinking a smoothie might help you trick your
body into eating those "five a day" while actually
enjoying the taste!span>
2.
Additionally, if you keep forgetting to drink at least
eight glasses of water per day (yes, so many numbers
to keep in mind!); you could at least keep your body
hydrated by drinking a homemade smoothie. During
summer, do not forget to add some ice cubes before
blending for some extra water intake.
3.
Smoothies are much healthier than juices. While
drinking juice, you get vitamins and minerals, but
almost zero fiber. Smoothies, however, are made out of
the whole fruit or vegetable, so nothing gets wasted.
4.
Smoothies are so easy to make! If you do not have much
time in the morning, you just throw whatever fruit or
vegetable you have at home, mix it with something
liquid and blend it! And there you have it, your
breakfast is ready! Moreover, if you are really tight
on time, you can make packs of cut fruit or vegetables
and freeze them. Like that, you will always have time
for a healthy start of the day.
5.
Smoothies are also cheap! Forget about the ones you
buy in a supermarket, you can make yours for a few
cents! You can also stop buying (expensive)
multivitamins and food supplements, as drinking a
glass of smoothie every day will provide you with all
the vitamins you need.
6.
If you are trying to lose some weight, smoothies,
especially the green ones, are a perfect choice! They
are low in calories, but fill you up very well. As
they contain a lot of water and fiber, they will make
you feel as if you just ate the whole meal. Moreover,
they will also help you fight cravings and hunger
while consuming something healthy.
7.
Smoothies boost your metabolism. As they are already
blended, they are easy to digest and therefore, your
body does not to work that hard to process it. If you
are suffering from constipation, drinking a smoothie
might be a good idea to get your digestion going!
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Incorporating smoothies into your diet not only gives
your body all the vitamins, minerals and fiber it
needs, but it also helps your digestion, as the foods
are blended and therefore easier for your body to
process. Additionally, blending a smoothie means that
you use the whole fruit or vegetable and can therefore
keep all the important nutrients it offers you.
Unfortunately, this does not mean that all smoothies
deserve to be tagged as healthy. Do not believe the
marketing hype and keep in mind that just because
something is called a smoothie, it does not
necessarily mean that it is good for you and your
body.
But
what exactly makes a smoothie unhealthy? Why should
you be cautious and read the ingredients before buying
a smoothie, or even better, stick with homemade
smoothies, made under your supervision.
For
starts, most of the smoothies you can buy in a
supermarket are loaded with sugar, fat, calories and
other unhealthy ingredients that you just do not want
to put in your body! But this does not mean that you
cannot make unhealthy mistakes while making a smoothie
at home. What are some unhealthy ingredient choices
you could make when blending?
Firstly, do not add any sugar laden fruit juices into
your smoothie. They are usually just flavored sugar
water and will not do you any good. Why add a
store-
bought fruit juice to your fruits anyway?
Which brings us to our second big no no, sugar. And
the question stays the same: Why add additional sugar
to your fruits, loaded with natural sugars, anyway?
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We have all been
there, especially after holidays, before summer or
just whenever we feel that we have been neglecting our
body and therefore need to start treating it better.
At that point, we usually think of starting a detox
diet to clean our body from the inside out. Detoxing,
when done right, means eliminating toxins and then
feeding our body healthy nutrients, which helps us to
renew our ability to keep optimum health.
Especially if you are not familiar with
detoxing, changing your food regime can be quite a
terrifying thing to do. However, one of the best ways
to combat this is a smoothie detox. Preparing healthy
smoothies makes you more at ease with your detox diet,
as blending is, let us face it, fun!
But what
do you need to know before starting a smoothie detox?
Firstly and most importantly, you should choose the
right ingredients, especially the ones containing
antioxidants. They are known to have many health
benefits, among which are cancer and heart disease
prevention. So keep your eye on those mighty
antioxidants and add some strawberries, blueberries,
raspberries, tomatoes, mangoes or kale to your
smoothies!
Let us have a look at some of the
easiest and the best recipes you can incorporate in
your detox diet.
Morning Kale Smoothie
Kale is a superfood and, as we already know, rich in
antioxidants. Additionally, it is also full of fiber
and vitamin A. For a creamy texture, soak kale leaves
in water for a few hours before blending. As kale can
get easily rotten, freeze the leaves you do not need
for later or make some healthy kale chips.
Ingredients: 4 to 5 leaves of fresh or frozen kale
1 whole banana 1 cup of frozen blueberries 1/2
of diced avocado 1 cup of cold oat milk
Blend all the ingredients and serve with a sprinkle of
oat flakes.
Antioxidant Tomato Smoothie
We are undoubtedly all familiar with the health
properties of tomatoes. They are packed with all sorts
of vitamins, especially vitamins A, C and K. They also
improve our skin, improve blood sugar regulation,
improve vision and even fight cancer! You might not be
too keen on drinking tomatoes in a smoothie, but do
not worry, you can easily camouflage its taste with
some other fruits and veggies!
Ingredients:
2 cups of fresh tomatoes 1/4 cup of natural
homemade apple juice (without sugar!) 1/2 cup of
diced carrots 1/4 cup of celery 2 cups of ice
Blend all the ingredients and decorate with
celery.
Summer Mango Papaya Smoothie
The
National Institutes of Health lists mangoes as great
sources of vitamin A. Additionally; they are rich in
iron and antioxidants and also help with indigestion.
Like mangoes, papayas also contain enzymes that boost
digestion, while also being a good source of fiber.
Ingredients:
1 mango
1 papaya
2 cups
of plain yogurt, low fat
2 tbsp. of fresh lime
juice
2 to 3 tbsp. of honey (to taste)
1/4 tsp.
of almond extract (or a bit of almond milk)
Do
not forget to peel and pit the mango and papaya.
Simply blend all the ingredients together and enjoy
Now that your going to
start making healthy smoothies and taking the
necessory steps towards resolving your health problems
you will need some additional tools to get started.
Tools such as a good blender or a juicer if you dont
already have one. To assist you in the
process, we scowered the internet and created the
following list of the the best blenders and juicers
for Making vitamin drinks and smoothies.
Click the
following links to the best blender or juicer on
the internet.
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Smoothie making is no
rocket science and there are so many benefits you
get from drinking it, such as improved digestion,
hydration, eating more fruits and vegetables,
easier weight loss, more energy and many others.
However, there are some basic things you need to
know before you start blending.
First, you should decide
what recipe will suit your purpose, are you trying
to lose weight or just want to add more greens
into your diet? If you do not know which recipe to
use, search the Internet where you will find a
plethora of different ones that will suit your
every need.
Secondly, keep in mind that the first thing you
add into your blender is the liquid you want to
use. Do not forget that you should stick to your
recipe and should not add more water than
recommended (usually not more than 2 cups per
person); otherwise your smoothie will be too
watery. Keep in mind that smoothie is not a
milkshake and therefore not a sugary dessert but,
when done right, actually a meal replacement. The
base of a milkshake is dairy, usually ice cream or
milk with added flavor. They can be topped with
whipped cream and candy. We definitely do not want
that in smoothies, so make sure you use a healthy
liquid base, which certainly does not include
sugary drinks and other liquids filled with sugar.
You should rather use filtered water,
almond/coconut/hazelnut/oat milk, organic fruit
juiced or kefir.
You can then add your base, which will make the
smoothie creamy. The most basic base is a banana,
followed by avocado, peach, apple, chia seed gel
or nut butters. Yoghurt, frozen fruit or pears
will also do the trick.
Now it is time to add
the fruits or vegetables your smoothie recipe
requires. You can also get creative and add
whatever you think goes together and then learn
from your mistakes. Opt for fresh fruits or the
frozen ones. You can also prepare packs of cut
fruits beforehand and freeze them; that way you
will also save time.
At the end, you can also
add some additional foods to your smoothie, such
as dates or maple syrup to make it sweeter (even
though most smoothie recipes already include
enough sweet fruit), a pinch of quality salt that
will increase the minerals (such as pink Himalayan
salt), spices, quality protein powder, superfoods,
such as chia, flax, hemp seeds or goji berries.
The possibilities are endless!
After adding all your ingredients, it is time to
start blending! Follow the instructions of your
blender and do not worry, after a few times,
smoothie making will become second nature for you
and you will get it right every time.
THE MOST COMMON SMOOTHIE MISTAKES
Everyone says making smoothies is so easy, so what
could actually go wrong? However, they are still
some things that could go wrong.
If your smoothie is too watery, simply add more
fruit (the best option would be bananas or frozen
fruit), nut butter or oats.
If it lacks creaminess, you can add some nut
butter, oatmeal, avocado or banana. On the other
hand, if your smoothie is too thick, add some
non-dairy milk, such as oatmeal, coconut, hazelnut
or almond. Remember that this might change its
flavor, so always add the liquids in small
amounts.
In case you accidentally made your green smoothie
taste almost too healthy, you should add more
milk, such as for example hazelnut, a frozen
banana or some maple syrup.
Even if your smoothie is
too tasteless, you can still save it by adding a
splash of natural fruit juice for acid taste,
Greek yoghurt for tangy taste, or dates or maple
syrup for sweetness. You can also add spices or
grated ginger to add more flavor.
If the smoothie is not blended enough, you might
not be adding the ingredients to your blender in
the correct order. You should add your liquids
first, which will get the blade turning smoothly.
Start blending on slow speed and then gradually
increasing the speed.
Do not forget to peel
and pit the mango and papaya. Simply blend all the
ingredients together and enjoy!
health properties of
tomatoes. They are packed with all sorts of
vitamins, especially
vitamins A, C and K.
They also improve our skin, improve blood sugar
regulation, improve vision and even fight cancer!
You might not be too keen on drinking tomatoes in
a smoothie, but do not worry, you can easily
camouflage its taste with some other fruits and
veggies!
Ingredients:
2 cups of fresh
tomatoes
1/4
cup of natural homemade
apple juice (without sugar!)
Now that you
understand that making smooties is truly no rockit
scence, you can proceed with confidence and start
making great somootiise that not only tase good but
are ideal for improving your overall helth.
To assist you in
the process, we created the following list of the the
best smoothie recipe ebooks.
Click the following links
to the best smoothie recipe ebooks.
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We
all know that breakfast is the most important meal of
the day. But there are still more than 31 million
Americans who skip it every single day. Why? Most of
them say they are just too busy to make something to
eat. But eating (or drinking) your breakfast can be
super simple and it can only take you 5 minutes. How?
Simple. With smoothies. Let us take a look why a
smoothie can be your perfect breakfast choice.
Firstly, if you combine the ingredients in the right
way, a smoothie can be a powerful nutritional bomb.
Make sure you add enough protein and good fat and it
will provide you with satiety and enough energy for
the next few hours. Great protein and healthy fat
sources to include in your recipe are:
coconut oil or milk,
natural
yoghurt, cottage cheese,
avocado,
natural nut butters (not store-bought!),
natural protein powders (hemp, peas).
Also, make sure you measure all the ingredients. Many
people forget about this and throw everything they can
find in the blender. Remember, it does not matter that
you drink a smoothie, calories are still calories, so
make sure they come from the right source. Do not add
sugar, pop drinks and processed foods to your mixture,
you will ruin your smoothie and fill your body with
extra calories it does not need.
If
you do not feel full after your smoothie or you are
just worried you will get hungry really fast, try this
little trick: add some rolled oats to your blender.
The result will be a thicker smoothie because starch
from oatmeal absorbs some of the liquid and forms a
body Satiety guaranteed!
Secondly, a morning smoothie is a great way to add
liquid to your body. Do you often wake up very tired
and not rested at all? Sometimes the reason for this
is because your body is dehydrated. Over the night,
your body can lose for as much as one liter of sweat
and you have to replace it somehow. So make sure you
add quality liquid to your smoothie. You can use:
cold water,
freshly squeezed fruit juices,
coconut, almond or soy milk,
nonfat Greek yoghurt or
kefir.
Make
sure you do not add store-bought juices as they are
usually filled with extra sugar and additives you do
not need.
Moreover, your breakfast smoothie can be a great way
to add greens to your daily diet. Adding greens, such
as spinach, kale, parsley or cucumbers will add
nutritional value to your smoothie and make sure you
get your daily dose of minerals and vitamins. Just one
warning, if you are new to the smoothie world, make
sure you gradually add greens to the smoothie. Kale,
for example, can be bitter and adding it too much too
quick will ruin your flavor. So make sure you take one
step at a time.
If
you still believe you do not have enough time to make
your morning smoothie, give it a try. You will see
that it is super easy. All you need is a good blender,
the right and quality ingredients and a few minutes of
your morning time.
1/2 cup of diced carrots.
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