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Consultant Proficiency Resources Wellness Wednesdays: Smoothies for your Health and Wealth



During this season, many people binge during holiday celebrations and unnecessary gift exchanges. One way to curb your appetite during the festivities is to drink a smoothie before attending an event. The goal is to add enough protein and fiber to the smoothie. Taking these precautions will fill you quickly and will not cause a significant increase in your blood sugar.


Veggies in Smoothies

During the colder months, it's an excellent time to consume vegetables such as carrots, squash, and spinach. These veggies are low in calories and full of fiber, two ways to curb your appetite during the festivities. One recommendation, avoid dairy in smoothies. Dairy promotes mucus production, which can exacerbate common winter illness symptoms. You can replace dairy with almond or oat milk. You may also add metabolism-boosting ingredients such as:


  • Spirulina. This blue-green algae, available in powder form, contains almost no calories and provides easily digestible and absorbable protein to build lean muscle and help boost your metabolism

  • Chia seeds. The fiber adds bulk and the protein in these seeds helps you stay fuller longer to help you resist cravings for unhealthy options.

  • Cashew butter and coconut milk. These ingredients, along with a banana and some protein powder, make for a delicious smoothie

The perfect smoothie recipe is below:

  • Fruit: Choose 1 cup of your favorite fruit, but no more. It's OK to mix two fruits, such as 1/2 banana + 1/2 cup blueberries or 1 cup assorted berries. Kiwi, pears, watermelon, and apples are also great fruits to include. The fiber in fruit keeps you full and helps with weight loss.

  • Veggies: Veggies taste great and boost your nutrition without unnecessary calories. Some favorites include kale, spinach, carrots, cucumber, celery, beets, and parsley

  • Liquid: Avoid juice. Choose from plant-based unsweetened nut milk like unsweetened almond milk fortified with calcium and vitamin D, fat-free or low-fat milk, yogurt, water, or coconut water.

  • Mix-Ins: I love adding a tablespoon of chia, flaxseeds, or peanut powder

Mix, taste, and enjoy before going out. Your only response, when asked, is, "Am full, thank you."




Warm Regards,



CeeCee

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