It’s Time to Shake It Up!
September is Shake Month, and while this seems more suited to the summer months, we’re just going to embrace it! Shakes and smoothies have hit the health world by storm, as many people are using this easy food group to make really healthy strides in their life. At Absolute Wellness Center, we offer nutritional counseling at the Lake of the Ozarks, but until you can schedule your first session, here are a few things to keep in mind about shakes and smoothies to help keep them super healthy and super filling.
If you have compiled a healthy shake, you should be able to get all of the nutritional value in just one big glass. You don’t need to combine this with a full breakfast along with your morning breakfast routine without overloading on calories.
Don’t: Add Too Much Fruit
Fruit is SO good for you! Don’t get us wrong on this. It’s an excellent ingredient in your breakfast smoothie, and a well-placed fruit can make all of the difference. One thing to remember, though, is that fruit is high in both sugar and carbs. Neither are bad for you, but if you are compiling a smoothie with a whole banana, a whole apple, an orange, and a mango … well … you’re probably overdoing it by a lot. If you need a “guideline” stick to about 1 cup of fruit in a smoothie, and if you are mixing different fruits, just watch that total amount.
Need a cheat?? Try berries! They are much lower in sugar content (for the most part), and are also very low in carbs. If you want to bulk up your smoothie with additional fruit, you can accomplish this with additional berries.
Don’t: Ignore the Added Sweeteners
There are a lot of additional sweeteners out on the health market right now, from maple syrup, honey, agave, coconut sugar, monk fruit, and stevia. Too much sweetener can really take your smoothie from yum to yuck. You don’t just have to watch the added sweeteners, sometimes it will come in the form of your plant-based kinds of milk, yogurts, and more. Be sure that you taste along the way, because your fruit is going to add a naturally sweet essence, so you really won’t need to go overboard.
Don’t: Boost Your Shake Too Much
Your boosters are going to look like they are really making a huge impact on your health, but they are also going to add up fast and take your smoothie from something good to something that has become too much. Watch out for too many nut butter, chia seeds, and protein powders. Some of these can quickly pile on calories, and while you want to fuel, and not just restrict your calories, you also don’t need to over-consume.
Fruit
Remember to keep this around one cup. Great choices can be strawberries, blueberries, apples, mangoes, bananas, pineapples, cherries, peaches, pears, and raspberries.
Veggies
Be aware that adding veggies will change the color, but if you can get past the green-ish brown shades that come from mixing strawberries and spinach, you’ll be golden! Spinach or kale are great ways to really improve your shake. The greens can give your meal more body, antioxidants, and fiber without a huge taste influence.
Protein
Every good meal is going to be centered around a protein. Even vegetarians need to make sure that they are including plant-based protein options. Easy options are going to include plain Greek yogurt, cottage cheese, tofu, legumes, or high-quality protein powder.
Fats
Plant-based fats are going to fit the best indoor shakes, so think of nut butter, seeds, and avocados. These options can really add a jumpstart to your omega-3 fatty acids or monounsaturated fats. However, they will also spike the calories, so remain responsible when including them.
Liquids
Milk, non-dairy milk, coconut water, iced coffee, tea, or juice. You can increase the protein with the milks, but if you are already getting protein, you can use coconut water or almond milk. A splash of juice can also improve the sweetness, but just be aware of the other ingredients that you are adding.
Flavorings
Cinnamon, turmeric, cocoa powder, ginger, and unsweetened matcha powder - these are really going to make your smoothie sing and can bring both complexity and other great health benefits.
Grains
If you want to add oats or other fiber-rich grains in your smoothie, you can add more body and get the benefits that come from whole grains.
Ice
A few good handfuls of ice can add some great volume to your meal, creating a bigger smoothie, and some more beneficial h2O.
Dos & Don’ts of Shakes
It really doesn’t seem too hard to mix up a smoothie, but if you haven’t gotten into it, you may be a little intimidated. There are a LOT of recipes online, but make sure that you aren’t doing some of the “smoothie no-no’s” and are rocking out on the yes list!Shake Dont’s
Don’t: Eat Your Shake with BreakfastIf you have compiled a healthy shake, you should be able to get all of the nutritional value in just one big glass. You don’t need to combine this with a full breakfast along with your morning breakfast routine without overloading on calories.
Don’t: Add Too Much Fruit
Fruit is SO good for you! Don’t get us wrong on this. It’s an excellent ingredient in your breakfast smoothie, and a well-placed fruit can make all of the difference. One thing to remember, though, is that fruit is high in both sugar and carbs. Neither are bad for you, but if you are compiling a smoothie with a whole banana, a whole apple, an orange, and a mango … well … you’re probably overdoing it by a lot. If you need a “guideline” stick to about 1 cup of fruit in a smoothie, and if you are mixing different fruits, just watch that total amount.
Need a cheat?? Try berries! They are much lower in sugar content (for the most part), and are also very low in carbs. If you want to bulk up your smoothie with additional fruit, you can accomplish this with additional berries.
Don’t: Ignore the Added Sweeteners
There are a lot of additional sweeteners out on the health market right now, from maple syrup, honey, agave, coconut sugar, monk fruit, and stevia. Too much sweetener can really take your smoothie from yum to yuck. You don’t just have to watch the added sweeteners, sometimes it will come in the form of your plant-based kinds of milk, yogurts, and more. Be sure that you taste along the way, because your fruit is going to add a naturally sweet essence, so you really won’t need to go overboard.
Don’t: Boost Your Shake Too Much
Your boosters are going to look like they are really making a huge impact on your health, but they are also going to add up fast and take your smoothie from something good to something that has become too much. Watch out for too many nut butter, chia seeds, and protein powders. Some of these can quickly pile on calories, and while you want to fuel, and not just restrict your calories, you also don’t need to over-consume.
Shake Do’s
Want to build the best shake of your life? You’re going to have to do a lot more research than we’ll offer here. This can change based on our age, weight, hormones, exercise, and more. However, here are a few tips to make a really great smoothie and still keep the nutritional value where it should be without going overboard.Fruit
Remember to keep this around one cup. Great choices can be strawberries, blueberries, apples, mangoes, bananas, pineapples, cherries, peaches, pears, and raspberries.
Veggies
Be aware that adding veggies will change the color, but if you can get past the green-ish brown shades that come from mixing strawberries and spinach, you’ll be golden! Spinach or kale are great ways to really improve your shake. The greens can give your meal more body, antioxidants, and fiber without a huge taste influence.
Protein
Every good meal is going to be centered around a protein. Even vegetarians need to make sure that they are including plant-based protein options. Easy options are going to include plain Greek yogurt, cottage cheese, tofu, legumes, or high-quality protein powder.
Fats
Plant-based fats are going to fit the best indoor shakes, so think of nut butter, seeds, and avocados. These options can really add a jumpstart to your omega-3 fatty acids or monounsaturated fats. However, they will also spike the calories, so remain responsible when including them.
Liquids
Milk, non-dairy milk, coconut water, iced coffee, tea, or juice. You can increase the protein with the milks, but if you are already getting protein, you can use coconut water or almond milk. A splash of juice can also improve the sweetness, but just be aware of the other ingredients that you are adding.
Flavorings
Cinnamon, turmeric, cocoa powder, ginger, and unsweetened matcha powder - these are really going to make your smoothie sing and can bring both complexity and other great health benefits.
Grains
If you want to add oats or other fiber-rich grains in your smoothie, you can add more body and get the benefits that come from whole grains.
Ice
A few good handfuls of ice can add some great volume to your meal, creating a bigger smoothie, and some more beneficial h2O.
There You Have It!
The short/long way to create a really great shake or smoothie. They are perfect for breakfast, lunch, or dinner, and if you make them smaller, a fantastic snack. As you get into your busy lives occupied by school, work schedules, and extracurricular activities, take some time to find a really fast smoothie that improves your day. You can even prep a lot of the ingredients in advance, freeze them, and then dump and blend. If you really want to get control of your health before the year is over, now is a great time to get nutritional counseling at the Lake of the Ozarks. We would be honored to help you find exactly what is going to help your body heal the most. Have questions about the other holistic health services at the Lake of the Ozarks that we offer? Check out our website!
Absolute Wellness Center Inc
4203 E US Hwy 54
Linn Creek, MO 65052
573-346-3777
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