DIY Smoothies
Let’s make this as easy as 1…2…3… (Okay, 4 because it is worth it!).
I love smoothies. It is a great way to make sure you are getting your macronutrients (protein, fat and yes, carbs!) as well as tons of micronutrients (vitamins, minerals, antioxidants, etc.).
If you follow a fool-proof, step-by-step approach, you can’t go wrong.
Just a couple of hints to go along with this DIY Smoothie Handout:
Since you are adding all of this good stuff (lots of fruits and veggies), it is important to keep in mind that many of these “healthy” foods are laden with pesticides and other chemicals.. Spinach, kale, berries, grapes, apples, oats, etc. have some of the highest pesticide loads. If you are going to try and include more of these in your diet, choose organic (or better yet, grow your own organically).
Steer clear of soy-based protein powders and soy-based dairy substitutes. There is a lot of controversy out there, but unless you are eating organic, non-GMO, fermented soy in small amounts, then steer clear. Soy is an endocrine disruptor and has estrogen-like properties. For a select few, it’s probably harmless, but for the majority of us, our environment is full of too many estrogens-like endocrine disruptors that are wreaking havoc on our health. Choose a non-soy plant-based or whey protein powder. I personally like Orgain and Vega. I also like Stellar Labs protein powders for those with sensitive stomachs.
Avoid protein powders with artificial sweeteners such as Splenda, Sucralose, Aspartame. Stevia is ok, so is Monk Fruit. Raw honey is also ok to add. I am always cautious with the sugar alcohols as well, such as anything ending in -ol. If it’s too good (and sweet) to be true, then it probably is something you should avoid!
Have fun with your smoothies! Experiment with them. Find what you like and then use it as a healthy alternative to breakfast or as a mid-afternoon snack.
