Nov . 2017
- by Julie Ferguson
- with 0 Comment
- in Nutrition and Diet
Smoothies can be a great way to add more fruit, vegetables and fiber to your diet. If made correctly, they can be delicious, nutritious and a smart meal alternative. They are also a great food option for people who have digestive challenges, such as irritable bowel, malabsorption, Crohn’s or Celiac disease. They can also be good for cancer patients going through chemotherapy and who have low appetite.
Many people confuse smoothies and juices, but they are two distinctly different things. We think both are great and can play a role in your diet. Depending on your goals, one might be better than the other to meet your needs. Here’s the basic difference: Juicers extract all the juice from a fruit or vegetable, while smoothies are made by blending.
Juicing generally removes most or all of the skin and fiber, so they can offer a great nutrition boost. Because fiber has been removed, they pass through your system relatively quickly. Smoothies are blended so they can be made from the entire fruit or vegetable – skin, rind, stalk and all – for extra nutrients. The fiber slows digestion and helps make you feel full. You can also add yogurt, protein powder or other protein boosts to stay full longer.
How to make delicious, nutritious smoothies
A word of caution: Commercial smoothies that you buy in restaurants and stands can be high in calories and sugar. While an occasional serving might be OK, if you want to consume smoothies as a regular part of your diet, you need to learn the contents and nutritional facts. Or better yet, make your own. It’s easy, fast, fun, and you can get creative.
You can use a regular blender if you have one or there are dedicated smoothie makers of varying sizes and price points. Look for one that is easy to use and easy to clean so that you use it often. Some are pretty slim with a small footprint so you can keep them on your counter for frequent use. Here’s some comparison info on popular models of smoothie makers.
Most smoothie makers will offer some recipes and instructions. The type of smoothies you’ll make will partly depend on your goals, such as weight loss, a nutrition supplement for irritable digestive systems, or an occasional healthy treat. (if you are a Member of TotalCare Wellness and need help setting dietary goals, call ESI certified Nutrition Coaching for help.)
There are no shortage of options. Eating Well offers a good selection of low-calorie and healthy smoothie recipes, including smoothie bowls – thicker smoothies that you serve in a bowl, eat with a spoon, and garnish fruit, granola or other toppings.
Prevention offers 20 Super-Healthy Smoothie Recipes
Cleveland Clinic offers a fun infographic on How to Smoothie.
- Gear up for March: Colorectal Cancer Awareness Month
- February is American Heart Health Month
- Study points to rising risk factors for stroke
- New high blood pressure guidelines issued by American Heart Association
- Avoid the creeping menace of holiday weight gain!
- Add nutritious smoothies to your diet for sensitive stomachs
- Tips for getting motivated to lead a healthier lifestyle
- But I just can't find the time to exercise ... why not try H.I.I.T.?
- Back To School Tips For Parents: Starting The School Year Off Right
- How To Be More Productive Through Wellness
- February 2018 (1)
- January 2018 (1)
- December 2017 (2)
- November 2017 (2)
- October 2017 (1)
- September 2017 (1)
- August 2017 (5)
- July 2017 (5)
- June 2017 (5)
- May 2017 (3)
- April 2017 (3)
- March 2017 (2)
- February 2017 (2)
- January 2017 (3)
- December 2016 (2)
- November 2016 (3)
- October 2016 (3)
- September 2016 (3)
- August 2016 (4)
- July 2016 (3)
- June 2016 (4)
- May 2016 (4)
- April 2016 (4)
- March 2016 (5)
- February 2016 (4)
- January 2016 (3)
- December 2015 (2)
- November 2015 (4)
- October 2015 (6)
- September 2015 (4)
- August 2015 (6)
- July 2015 (7)
- June 2015 (6)
- May 2015 (4)
- April 2015 (1)