It’s summer, and whether we are working or playing, most of us are extra busy this time of year. Ensuring that we are consuming healthy food can feel like a chore when we are on the go. So, we asked Vie Nutritionist and coach, Carly Cameron, to share tips and recipes for one of her go-to snacks, smoothies. Convenient, delicious, and loaded with micro and macronutrients, smoothies can pack a lot of punch in one glass.
Drinking smoothies before a workout can boost energy by providing easily absorbed carbohydrates. Post-workout smoothies rich in protein and carbohydrates can help rebuild and refuel muscles (aim to drink your smoothie within an hour of your workout to replenish your glycogen stores). By adding healthy fats, which are slower to digest, a smoothie can keep you satiated (feeling full) throughout your busy day. And let’s not forget fiber! The American diet rarely contains enough, and smoothies can be a great way to incorporate more of this important macronutrient.
Despite all of these health benefits, it’s important to note that not all smoothies are created equal. Like everything we eat, we must be mindful of ingredient choices. Keep reading below where Carly shares some helpful tips for ensuring you are getting the most out of your smoothies.
TIPS FOR MAKING HEALTHY SMOOTHIES
Tip #1: Watch the sugar.
When loaded with fruit, smoothies they can be high in sugar. Please know that this is OKAY. It’s better to get the benefits of fruits than not eat them at all. However, if you’re trying to watch carbohydrate intake, opt for only 1-2 fruits in the smoothie for a lower-carb option. Berries, oranges and watermelon are great choices!
Tip #2: Adjust calories to your goals.
Smoothies can be high in calories due to high fat and carb content. It can quickly add up to 500-700 calories per smoothie. Depending on what your goals are (weight loss, weight gain, or maintenance), you should adjust your calories accordingly. For example, if you are using a smoothie as a meal replacement, you should consider increasing healthy-fat and protein content. If your goal is weight reduction, you may want to limit sugary fruits. Or, if you know there will be a lot of calories from fruit sugar, then choose a “light” fat option, such as low-fat milk, fat-free milk, lite coconut milk, fat free yogurt, etc.
Tip #3: Keep it real!
Avoid smoothies with added sugars, such as syrups, flavored yogurt, ice cream or frozen yogurt. Real, ripe fruit will make your smoothie plenty sweet.
Tip #4: Keep it balanced.
If you are going for a meal replacement, keep it balanced with the appropriate micro and macronutrients. Fruits and veggies are a great source of micronutrients (vitamins and minerals). Macronutrients in the form of fats and protein help avoid a spike in blood sugar and keep you satiated longer.
FAVORITE SUMMER SMOOTHIES
Watermelon Mint Smoothie
3 cups 1-inch diced frozen watermelon cubes
1 cup frozen strawberries
½ cup vanilla Greek yogurt
½ tbsp honey
½ cup water or unsweetened almond milk (as needed to blend)
¼ cup packed fresh mint leaves plus a little extra for garnish (also great with basil)
Recipe courtesy of wellplated.com
Green Power Smoothie
1 medium banana (fresh or frozen)
3 cups spinach (fresh or frozen)
2 cups frozen mango and/or pineapple
½ medium avocado (fresh or frozen)
1-2 scoops vanilla protein powder
2 tbsp hemp seeds (can sub chia or flax seeds)
2 cups milk of choice
optional: 1-2 tbsp nut butter
Recipe courtesy of hannahmageerd.com
Cold-Brew Energy Smoothie
½ cup unsweetened almond milk
½ cup cold brewed coffee
1 tbsp date syrup
1 scoop vanilla protein powder
½ cup rolled oats
1 ½ frozen bananas
Recipe courtesy of smoothiesandshakes.com
Pina Colada Protein Smoothie
1 1/4 cups unsweetened coconut milk
2 cups frozen pineapple chunks
1 medium over ripe banana cut in half or into smaller chunks
1-2 scoops protein powder (vanilla or unflavored)
optional: top with sprinkle of unsweetened coconut
Recipe courtesy of hauteandhealthyliving.com
Our appreciation to Vie Nutritionist and Coach, Carly Cameron for providing her educated insight and favorite recipes. Special thanks to Coach Amber French who taste-tested and photographed each smoothie in this blog. Her personal favorite? The Watermelon Mint! We hope you enjoyed reading this blog as much as we enjoyed creating it for you.
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