Recently, I received a question from one of our #FitandFab Tribe Members about shakes and smoothies. I thought there might be other’s who are wondering the same thing, too, and I wanted to share my thoughts with you on this subject.
Question:
Regarding Smoothies/Shakes: How do we know what info to believe? Do we put milk or yogurt in there, protein powder, fruit or veggies, etc? What’s a good recipe to follow?
Answer:
I think the most important factor to weigh in on when making a smoothie or shake is the SUGAR content! Watch the video below to see how I make my own shakes and give you a little education about the content. For those of you who don’t like to watch video, see my summary below!
*Even if you don’t watch the video, you may want to skip to minute 2:49 to see a rare UNICORN SPOTTING in T-Moo’s Kitchen!*
My Go-To Super Shake Recipe from the Video:
- 10 Oz Water
- 1-2 Scoops of Vega Sports Performance Protein Powder
- 1 TBSP Chia Seeds
- 2 Heaping Gobs of Spinach
- 1/4-1/2 Cup Blueberries
- 1 tsp Maca Powder
- 1 tsp Bee Pollen
- Sprinkle a little bit of Cinnamon Powder on the Top & Blend
*1 TBSP Peanut or Almond Butter – I will put in my shake, or I will leave it out and enjoy it on some celery!
Super Quick Summary of the Video:
If you use protein powder in your shake/smoothie, you don’t really need milk or yogurt, too! Try to use only 1 fruit serving per shake. Veggies are Unlimited! Only 1 TBSP Nut Butters. Milk or Water for blending medium. I use Water. Watch SUGAR Content!
A Longer Explanation & Summary:
Regarding Milk as a Blending Medium:
Only use if you’re not lactose intolerant. Remember, most cow’s milk these days are loaded with hormones & chemicals. I’d recommend using RAW, Unpasteurized Milk or Organic Milk.
*Other Milk Options: Unsweetened, Organic Almond Milk or Coconut Milk – Sugar Content should be 5g or less. Look for Carageean Free, too! I don’t recommend SOY MILK, EVER!
Regarding Yogurt:
Use this in place of Protein Powder if you want & again are not lactose intolerant. Use PLAIN GREEK YOGURT (highest protein content). Do not get any yogurts that are sweetened. It’s WAY TOO MUCH SUGAR!
Fruit:
Pick only 1 fruit to incorporate into your smoothie or shake. You can choose as many veggies as you want, but only 1 fruit. Also, watch portion sizes of fruit. 1/4 – 1/2 cup of berries is a serving. Try using only 1/2 banana or mango instead of a full one.
You’d be surprised how using too many fruits can really increase the sugar content of your shake, causing a spike in blood sugar & insulin, and making it harder for your body to burn fat! #aintnobodygottimeforthat
Veggies:
Fill that blender up with as much as you want! Don’t hold back! Spinach, Kale, Celery, Beets, Carrots, Canned Pumpkin Puree, and other greens work great. I prefer to use Spinach—–> watch video for a tip on Spinach for blending.
Fat Content:
Even healthy fats can hinder weight/fat loss if we incorporate TOO MUCH. Watch serving sizes of peanut/almond/nut butters & avocados. I’d use no more than a 1/4 or 1/2 of an avocado, depending on the size of it & 1 TBSP of Nut Butters TOPS.
*Measure it out, you’d be surprised how easy it is to over do it on the nut butters…..trust me….this advice is coming from someone who use to go through a whole jar of almond or peanut butter in 5-7 days. Yeah….a jar of peanut butter should last 1 person about 2 weeks or longer.
Super Hero Add-Ons to throw in:
- Chia Seeds
- Maca Powder
- Cacao Powder
- Bee Pollen
- Flax Seeds
*There are many more. Follow serving sizes recommended on the packages. I haven’t started to fly yet by adding these substances….but oh well, I’m patient! <——#not
What’s your favorite smoothie/shake recipe? I’d love for you to share it with me in the comments below.
Thanks for stopping by,
Tommie
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