Smoothies are a great way to provide a broad spectrum of nutrients and cancer preventing phytochemicals. A Smoothie made with fresh fruits and yes, even vegetables, provides your body with valuable sources of vitamins, minerals, fibre and even protein! You can easily provide your body with a healthy dose of calcium, top up electrolytes after a hot day, strengthen your immune system and even reduce your risks for cancer all with the regular inclusion of a whole food smoothie!
Smoothies are also a great way to include Anti-oxidants which are proven to promote cardiovascular health, prevent cancer by defending us against free radical damage, and is nature’s anti-aging secret weapon. Including a high antioxidant variety of these nutrient packed drinks regularly can also help you to manage your blood sugar levels and do wonders for your energy levels.
Smoothies are relatively easy to prepare. All you require is a blender, (preferably organic) fresh or frozen fruits and vegetables and a base for your shake (milk, soy milk, rice milk, almond milk, or fresh juice). You can increase the protein of your smoothie for increased metabolism and long term appetite control by adding a protein supplement (I recommend Juice Plus complete) or even try adding a tablespoon of almond butter or hemp hearts.
Once you have all of your desired ingredients simply place items one at a time into the blender and blend away. When including vegetables into your smoothie start with fruit and add vegetables to taste. If you have cardiovascular concerns you may want to include high anti-oxidant and high fibre ingredients such as berries and spinach. If you are a diabetic including additional fibre such as cooked oatmeal or crushed flax seed will help you balance your sugars for hours afterwards. If you are focusing on improving your body composition stick to the high fibre shakes with a single scoop of Juice Plus Complete vegan protein powder.
Common Smoothie ingredients:
Berries of any variety (blueberries, strawberries, raspberries, blackberries) are a high source of fibre and anti-oxidants
Pineapple is refreshing and good for digestion.
Bananas are high in potassium and fibre.
Peaches, mango, papaya, kiwi, pears, and apples are highly nutritious and high in fibre.
Melons such as watermelon and cantaloupe are refreshing and help to balance electrolytes when the weather is hot.
Lemons and limes are alkaline foods and can help reduce acid in the body.
Vegetables such as carrots, spinach, tomatoes and celery blend well with fruit and are powerhouses of nutrients and fibre. Including "green" vegetables such as spinach also promotes the natural processes of detoxification due to the chlorophyll content. (Chlorophyll has been shown to be a potent blood purifier and remove heavy metals and toxins from the body).
Recipes: you can add a single scoop of Juice Plus Complete protein powder to any of the following g recipes for increased protein. Add cooked oats or crushed flax for increased fibre. Adding ice and reducing fluid slightly will make your summer smoothies even more refreshing. Simply combine all ingredients into your blender and enjoy!
Peanut Butter Banana Blast - 1 serving
1 cup milk
1/2 cup frozen banana slices
1 tablespoon light peanut butter
1/2 teaspoon vanilla extract
optional: adding 1 scoop of Juice Plus Complete, chocolate powder turns this smoothie into a Chocolate Peanut Butter Banana Blast!
Springtime Smoothie - 2 servings
1 cup strawberry low-fat yogurt
1 1/8 cup fresh sliced strawberries
1 cup pineapple chunks
1 ripe kiwi fruit, peeled and diced
½ cup orange juice
4-6 ice cubes
fresh kiwi slices
Terrific Tropical Smoothie - 2 servings
1 cup seedless watermelon diced
1 mango, peeled and seeded
1 papaya, peeled and seeded
1/2 cup fresh strawberries
1/4 cup blueberries
1/3 cup orange juice
1 1/2 teaspoons honey
5 or 6 ice cubes
Orange slices
Children's Soy Smoothie - 1 serving
1 cup chocolate soymilk
1 fresh ripe banana
optional: Add fresh or frozen strawberries and a tsp of Juice Plus Complete Vegan shake mix
Banana Carrot Smoothie - 1 serving
1 banana (ripe is best - frozen if desired)
1 cup apple juice (or apple slices and water)
1-2 cups finely chopped carrots
1 cup low fat Plain or vanilla yogurt
Yummy Green Smoothie - 1 serving
1 Banana, cut in chunks
½ Apple, cored and chopped or sliced
1 cup white grapes
1 cup low fat vanilla yogurt
1-2 cups fresh spinach leaves
I hope you take the time this coming summer to enjoy one of the above Smoothie recipes. Your taste buds with love you and your body will thank you!
Alisa Herriman RNCP ROHP CPCC
www.AlisaHerriman.com
For healthy living advice join Alisa’s blog at: www.nutrinityhealth.blogspot.ca
Alisa Herriman is a Registered Nutritionist, Certified Professional Cancer Coach and mom of 4 children. Alisa is a fully insured practitioner who has spent the last 9 years working with individuals and groups. She offers several courses through Georgian College including both diabetes and cancer education programs for health care professionals. Alisa is also a professor at Edison Institute of Nutrition. She provides corporate wellness services for many local employers. You can learn more about Alisa at www.AlisaHerriman.com email: nutrinityhealth@hotmail.com
No comments:
Post a Comment