These healthy smoothies contain lots of fiber from whole fruits to help suppress your appetite. That makes these smoothies a good alternative to eating ‘normal’ food since ‘normal’ food is the major reason for today’s obesity epidemic.
The food we buy and eat is mostly processed food that has high calorie densities – that is the number of calories is very high relative to the volume of the food.
Various studies have shown that the fundamental cause of the obesity epidemic and tendency for people to put on weight as they get older is passive over-consumption of calories.
Most of the processed food we eat contains high levels of fat and sugar.
Solution: make your own Slimming Smoothies to replace normal meals. Using fresh ingredients is generally better: whole fruits and nuts, rolled oats and other grains, honey instead of processed sugar.
The extra fiber from the oats and fruits will make you feel full for longer periods, which will help you control your appetite. In addition, fiber in your food is known to help slow down the release of sugar into the blood. This stops a surge of sugar that can trigger hormone release, and results in more stable blood sugar levels and helps control sugar cravings.
You also can add other ingredients to create a high protein shake.
To make a simple low-calorie, fruit-based smoothie or shake, just do this:
Simply blend together 1/2 cup fresh (or frozen) blueberries or strawberries with 1/4 cup low fat yogurt, 1/2 cup fresh skim milk and 2 teaspoons of honey. You can add protein powder for a richer smoothie. One serving of this fruit low-calorie smoothie adds up to less than 200 calories.
Six tips to ensure that your smoothie is “low calorie”:
- When making your own low calorie smoothie, always use low-fat or skim milk instead of full cream milk. Also, use non-fat yogurt or ice cream instead of the regular varieties.
- Use ice to thicken your smoothie, which makes it more appealing. Ice is calorie-free and will make it more refreshing, especially on a hot day.
- Use green tea or pure water for the extra liquid required for the smoothie.
- Always try to use whole fresh fruits that are rich in vitamins, minerals, antioxidants and especially fiber. Whole fruits provide a natural sweet taste. The fiber they contain helps control blood sugar levels, generates a feeling of fullness and adds bulk.
- The best fresh or frozen fruits with low calories are: watermelon, strawberries, blueberries, papayas, pineapples, lemons, apples and honeydew melon. When using canned or frozen fruits, always ensure they have no added sugar.
- For extra flavour and vitamins add various leafy green vegetables to your smoothie. You can use spinach and lettuce and a variety of other vegetables which add fiber, vitamins, antioxidants. Green vegetables contain very few calories.
Another good recipe for a Healthy Berrie Smoothie:
- 3 cups water
- 1 cup frozen blueberries
- 1 cup frozen strawberries
- 3 leaves of chard, rinsed
- 1 banana, peeled and sliced
- 1 big handful of fresh baby spinach leaves
Add ice cubes or crushed ice for a thicker smoothie.
Puree all ingredients to the desired consistency in a blender.
The list of healthy variations in endless! See more on the next page …