FRUIT SMOOTHIES J
uicing and smoothies are all the rage right now. While both can boost your fruit and vegetable intake and are great for getting a variety of produce into your diet, one is the better choice. There are six categories of fruits that contain a variety of vitamins and minerals--citrus, berries, tropical, drupes, pomes and melons. Vitamin C helps your immune system and synthesizes collagen that aids in the framework of your body. Potassium supports your heart function and helps maintain a normal blood pressure, while folate promotes healthy cells. The berry category includes blueberries, strawberries, blackberries, raspberries, cranberries and grapes. They contain particular antioxidants that decrease inflammation and phytonutrients that help fight
disease. Tropical fruits include papaya, kiwi fruit, pineapple, avocado, coconut, pomegranates, bananas and mangoes. Typically, these fruits are sources of vitamin C, potassium, folate and manganese, which keeps your bones, blood sugar, thyroid gland and nerves healthy. Common drupes fruits are cherries, apricots, peaches and plums. They provide beta carotene, potassium and vitamin C. Beta carotene helps your vision and immune system function properly. Pomes fruits include apples and pears, which contain vitamin C and potassium.
Drinking fruit smoothies can help you reach the recommended intake of fiber, which is 25 grams for women and 38 grams for men. One serving of fruit typically contains two to four grams of fiber with blackberries, pears and apples having the highest concentration of five to seven grams per serving. The soluble fiber found in fruit helps slow digestion and may help control blood sugar and lower cholesterol.
When trying to lose or maintain a healthy weight, smoothies could be used as a meal replacement, not an addition. For instance, drink a dairy-based smoothie for breakfast or drink a water-based smoothie as a snack. Fruit smoothies can be a healthy additional any meal plan as long as you maintain portion control. Consult your doctor on how to best incorporate smoothies into your diet plan.
Creating your own smoothie means you get to choose a base of your liking. You can add water, low-fat milk or low-fat yogurt, which will add flavor and nutrients without a huge number of calories. The water will provide your body with fluid that is necessary for metabolism of food and transportation of nutrients. The low-fat dairy contains calcium and vitamin D, which help your bones stay strong.
Recipes
Experience
Berry Protein Bash Give yourself a protein boost with this yummy Berry Protein Bash green smoothie. Protein burns slower than carbohydrates, so adding it to smoothies helps prevent blood sugar spikes and helps prevent hunger pains.
And it’s also great if you are working towards a flat belly or building muscles. Yes, the majority of us are on a mission to get those firm abs back— and drinking a protein-rich smoothie after your work-outs is the perfect formula.
INGREDIENTS - 2 cups spinach, fresh - 2 cups almond milk - 1 cup strawberries
- 1 cup blueberries - 1 banana - 1/2 cup almonds
“A nutritious, tasty green smoothie has been a cherished morning ritual for me since early 2008. Since then, I have experienced dramatic improvements in health, energy and mental clarity by increasing my consumption of fruits, vegetables and whole foods. I have lost about 40 pounds back in 2008 and another 45 pounds after the birth of my son is September of 2013. I easily maintain my ideal weight with minimal effort. If you haven’t already, give green smoothies a try. You’ll be amazed at the health benefits. Drinking a green smoothie is the best thing you can do to lose weight. I weighed 147 pounds when I added smoothies to my diet. I lost 40 pounds in just a few months and now maintain a healthy, normal weight. I was also able to lose all the baby weight from the birth of my son in about four months. Green smoothies provide the nutrition, vitamins, minerals, healthy carbohydrates, fiber and low fat whole food that you need to lose weight quickly, safely and effectively without starving yourself. After drinking green smoothies for a few weeks, I noticed that my cravings for junk foods were greatly reduced and I actually began craving healthy food options!”
INSTRUCTIONS
Blend spinach and almond milk until smooth. Next add the remaining fruits and blend again. * Soak overnight in water before blending, or use almond meal. * Use at least one frozen fruit to make the green smoothie cold.
Tracy Russell, creator of the Green Smoothie Weight Loss Program