Should you be a smoothie monster? It’s true that you can hide a whole bunch of fruits and vegetables in any blender, even disguising spinach in this trendy drink. But while a few sips of this stuff may be worth a whole serving or two of fruits and vegetables, are they all they are still a healthy food?
It depends upon your goals. While many weight loss regimes are touting smoothies as the holy grail amongst the myriad of weight loss tips, if you’re using a smoothie diet as your weight loss regime, you may actually be working against yourself. Most contain 400 + of liquid calories and liquid calories are not processed by the brain as effectively as food that needs to be chewed. You are made to sit down and work for your fuel, chewing sends the right satiety message to your body and brain.
Another issue with drinking your calories is that even healthy smoothies can be high in sugar. Many have jumped on the green smoothie as a part of a healthy breakfast but most people put a high serving of fruits in their green drinks to disguise the taste of the veggies. All of that fruit equals sugar-(yes,even if it is all natural and from fruit). And fruit smoothies without veggies, can be high in calories and will spike blood sugar even higher. For healthy smoothie recipes, keep portions small and focus on proteins as well as nutrients from low cal vegetables. Munch on handful of nuts to engage your brain and help beat the satiety odds, or add them to your smoothie.
If your goal is to smack as much into a kid’s mouth before rushing out the door, then the story is slightly different. You still want to make sure they are only getting 1 or 2 servings of fruit, but because they can be very high in sugar you also want to focus on protein source. Whey powder seems to be the most palatable for kids and many brands are now lactose free. For vegetarian recipes, be sure to choose organic if you are using soy protein otherwise you are likely getting a genetically modified soy. Brown Rice and Pea protein are growing in popularity and are terrific sources too, albeit more expensive. Hemp protein can be gritty and green but it is a very nourishing option. It would be great to rotate your type of protein powder so you don’t get too much of a good thing, just be sure you choose a brand that doesn’t have sugar or other sweeteners since they add empty calories.
Another way to make healthy breakfast smoothies is to sneak in a few leaves of baby spinach, kale or even parsley or mint for some chlorophyll, fibre and phytonutrients. Add cinnamon for its anti-inflammatory properties and plain, unsweetened cocoa powder (great if you need to hide a color- if it looks chocolate, it is more likely to be accepted). Feel free to blend in some yogurt, Greek is best with its high protein count for protein smoothie recipes, but be sure to choose an unsweetened brand.
Here is a list of ingredients to make healthy smoothie recipes. Ask your child to circle their own concoction. You can’t really go wrong with mixing and matching fun and the process gives them some control over the outcome. And you know how I feel about giving the eating power back to the one who will have to manage it for life…right?
Follow these tips and a green smoothie really will be a part of a healthy breakfast. Bottoms up!
About the Author:
Theresa Albert is a Food Communications Specialist and Toronto Personal Nutritionist. She is @theresaalbert on twitter and found daily at www.myfriendinfood.com
It’s nearly here. It’s really happening. The day many parents have been waiting for – the day the children return to school. Elementary school, or high school, it makes no difference, this time of year is fraught with mixed emotions. Children and parents everywhere are both excited and nervous.
So, as a mama who has six kids to get out the door, I thought I’d take what I’ve learned over the years and create a FREE e-book to help other parents out. Because let’s face it we all like to get free stuff and we could all use a little help this time of year! Yes there are many free books online but this one is chock full of great advice such as transitioning from summer mode to back to school, how to deal with social issues and of course, some of my favourite products for back to school shopping.
Make this the year that back to school goes smoothly with school organization tips! Download your free Ultimate Back to School Guide here!
More free stuff – a contest!
Another product that makes back to school easier of course, are our labels. But if you haven’t already bought your Ultimate Back to School Combo or are in need of another don’t panic! Since time is running out on this combo offered only until Sept 30th, I’ve decided to have a give-away.
Simply comment below and let us know how you’re feeling about sending the kids back to school and you’ll be entered to win your very own Ultimate Back to School Combo!
This contest is open from 8pm EST August 31 to 11:59pm EST September 1, 2014
They always love the food they plant!
People often ask what it is like to feed half dozen kids. Feeding families can be a “thing” and many parents report that dinner time can be the most stressful time of the day. I decided early on that I didn’t want meal time to create anxiety for me or my kids, so here are my few tips for relaxing and enjoying fun family meals.
- I don’t let myself get upset if the kids turn their noses up at what is being served for dinner. There’s enough variety that they’re going to like something on the menu. As long as they try one bite of what is being served up, they are welcome to fill their bellies with the raw carrots on the table. No one has starved yet.
- We keep meals simple and kid friendly. The Daddy-o works out of town during the week and I’m not a foodie, so this adult is happy to make easy dinner recipes and eat with the kiddos.
- For me, the only thing more annoying than cooking is coming up with fast recipes and meal ideas. I have a four week meal planner posted in the kitchen for everyone to see. It makes for effective shopping, creates less wasted food and saves me from hearing, “what’s for dinner?” six times a day.
Here is an example of my September meal plan filled with quick recipes. I use one of our quick dinner ideas on Wednesdays because the kids have hot lunches at school that day. I also try to have something they all like on a Monday, because let’s face it – Mondays can be tough. On the last Friday of the month, we order in. The menu is based on different children’s preferences and the evening activity schedule. Some meals are faster to prepare and clean up. Those are meals we have on nights where we have to be at music, dance, hockey and taekwondo right after dinner.
||Fish and Chips/raw veg
||Chicken drumsticks/mashed potato/corn
||Breakfast for dinner (eggs/bacon)
||Pasta: spaghetti and meatballs
||Home-made pizza/raw veg
||Chicken breast/ mashed spuds/corn
||Chicken and Cesar salad
||Butter chicken and rice
||Chicken snitzel/roast potatoes/tomato and avocado salsa
||Hotdogs and hamburgers/salad
||Ribs/noodles/corn on the cob
||Crepes and omelets
||Bangers and mash/ peas
Substitutes: curried sausage, chili, perogies, Swedish meatballs and rice, lasagna.
How does your family survive the dinner hour? Do you have any quick and easy dinner ideas or meal planner tips that make this time of day less stressful in your house?
About the Author:
Julie Cole is co-founder of Mabel’s Labels Inc., the leading provider of kids’ labels, and a proud mom of six.