How to Make a Healthy Smoothie or Shake

This entry was posted in Healthy Eating Healthy Snacks on by (updated on )

 

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

 

P.S.  Don’t miss out on my weekly coaching emails.  I coach on all subjects related to fitness, mindset, and nutrition.  I also answer questions like the one found in this blog.  Join the #FitandFab Tribe & receive your FREE bonus gift HERE!