Whether you are going back to school, back to work and or organizing the family in September, it is easy to get off track with your eating habits. I know when I have a really busy day, it can be easy to drop by a cafe and grab a muffin instead of a healthier option like a fruit salad or nuts.
But there are tips and tricks that can keep you on track during this busy time!
Recently, I was fortunate enough to speak with Kim McDevitt, MPH RD, Vega National Educator . Kim shared her top tips for a super healthy back to school smoothie (which you can make fast and easy too!).
Watch Your Sugar Intake
Too much sugar in one serving leads to energy imbalances and can make us store fat. Reaching for ingredients like sweetened yogurt, fruit juice, sorbet, or high sugar fruits, while seemingly healthy, can start to rack up your single serving sugar intake. Try swapping in lower sugar fruits such as melon, berries or apples. Replacing banana with avocado will give you a sweet and creamy texture while reducing the spike in blood sugar.
Sneak In Greens
We all know the nutritional benefit of adding more greens to our diet, however sometimes adding a leafy green vegetable to your smoothie can feel like a scary addition (that may not end well). A neutral green is baby spinach, and just 1 to 2 handfuls will give you a boost of nutrients and unnoticeable flavor.
If you’re feeling more adventurous try kale, which, when mixed into a smoothie using berries, banana and protein powder, becomes undetectable. Finally, save your beautiful veggies and add ½ to 1 teaspoon of chlorella, a superfood from Japan (powdered) providing complete protein, vitamins, minerals and antioxidants.
Boost with Protein
Protein powder is one of the best additions to a smoothie. A good protein will not only give you a smooth, velvety texture and thickness, but will also deliver essential nutrients, increase satiety, and develop lean muscle mass.
Adding volume to your smoothie is a sneaky way to keep you satisfied while keeping your caloric intake in check. You can add ingredients like frozen zucchini or watermelon, both of which will add a creamy texture, more volume and keep your calories low.
Other options are to increase the amount of ice you use, make your smoothie thinner by adding more water or unsweetened nut milk. I love to freeze my non-dairy milks in an ice cube tray and blend them into my smoothies to keep a creamy texture, boost volume but still keep my calories and sugar in check.
Add A Healthy Fat
Like protein, adding a healthy fat to your smoothie can help increase satiety and improve texture and it’s an easy way to increase intake of essential Omega-3s. Try boosting your smoothie with any of the following: 1 tablespoon hemp seed, 1 tablespoon nut butter (almond, tahini, sunflower or peanut), or 1/3 avocado.
I also spoke with Corinna Odorico, Breville senior category manager, food preparation and cooking, and Corinna provided her top tips on how to buy the best blender to suit your needs.
Top 5 Tips When Purchasing A Blender For Smoothies
Choose a blender with manual speed control, from low to high speed, with an option for pulse. Since speed directly influences how well ingredients will blend, variable settings offer the user full control over the consistency reached.
2. Blade Action
Achieving super fine textures depends on a well-designed and constructed blade and jug system that refines particle size for a smooth consistency. Opt for blades made from stainless steel, as they will not rust and are more durable.
3. Pre-set Functions
Look for a blender with one-touch programs, such as: smoothie, pulse, ice crush, auto clean, and more. These functions ultimately make your life easier by removing the guesswork!
Choose a blender with a decent capacity jug that’s made of BPA free plastic. A material like Tritan® is known to behave more like glass, and is durable as it does not absorb smells, does not corrode like plastic, and is easy to clean.
5. Sturdy Base
Choose a blender with a wide base made from durable materials. Nothing’s worse than a blender rattling on your countertop, not to mention the safety concerns. Often, the more substantial the base on a blender is, the higher the wattage will be.
In order to pulverize ice for a frothy margarita or smoothie, the blender should be at least 800 watts. A high profile blender houses a 2.0 Horsepower motor, that’s 1500 watts.
Your suggestions are always welcome, as I continue on my journey to enjoy life to the fullest. Let’s have the very best 2015!