6 Steps to Make a Smarter Smoothie

6 Steps to Make a Smarter Smoothie

A vitamin-packed smoothie is a great way to start the day, or works as the perfect afternoon snack. As a dietitian, I know the secrets to a healthy and balanced smoothie. I am going to share some tips with you on how to make your smoothie or frozen treat high in Fibre + Protein + Delicious every time.

Smoothies are a GREAT way for you and your children to get the vitamins and minerals in.

STEP 1: LIQUID FIRST 

Start your smoothie with 1/2 – 1 cup of liquid base. The more liquid you add, the more watery or runnier your smoothie will be. If you prefer a thicker consistency, use slightly less liquid.

I prefer adding milk which not only gives you liquid, but also Vitamin D and Magnesium (important nutrients for bone health). It is important to add the liquid to your blender before adding the fruit as this will prevent the blade from getting damaged.

  • Cow milk, Kefir
  • Soy milk, almond milk, coconut milk, cashew milk, goat milk, oat milk
  • Coconut water
  • Fruit juice
  • Green tea
  • Coffee

Tips: You can consider to create flavoured ice cubes using coconut water, green tea, or coffee. Simply pour your liquid of choice into ice cube trays and freeze until solid. Using a flexible silicone tray with a lid, which helps prevent unwanted freezer scents and odors from being absorbed into the ice cubes.

STEP 2: FREEZE YOUR FRUIT 

If you want to make smoothie regularly, it is a great idea to stash some fruit in the freezer. Not only will they retain their nutritional value and flavour, they will instantly chill your smoothie, so you do not have to add ice.

Most grocery stores now sell frozen fruits or smoothie packs, which are often great value and give you a good mixture of fruit.

  • Berries: Strawberries, blueberries, raspberries. When it comes to berries, frozen ones are great year-round. When in season, fresh is fabulous.
  • Bananas, apples, oranges, melon, kiwifruit.  All are easily available and flavorful, either on their own or in combination with other things.
  • Pineapple, papaya, or mango can add a fun and flavorful tropical twist.

Tips: Before your bananas turning “brown” in the fruit bowl, peel and slice them, then freeze on a sheet of baking tray until solid. You can then store in Ziplock bag and throw into your blender whenever you need them.

STEP 3: ADD THE GREEN 

If you haven’t tried a smoothie made from a mixture of fruit and vegetables before, you may be surprised by the flavour. The sweetness of fruit blends well with lots of vegetables and makes for a delicious and super-nutritious drink. If you’re not used to adding them, start slow with a smaller portion, and work your way up. A handful of green, such as spinach or kale. You can also experiment with what you’ve got. Sweet peppers, beets, carrots, or cucumbers pack a nutritious and flavourful punch.

  • Greens: kale, spinach.
  • Beets: Beets are naturally sweet, but raw ones have a stronger taste. Cooked beets are so mild and sweet, you can easily add a scoop to your smoothie. If you don’t mind the stronger flavor of raw beets, grate them directly into the smoothie before blending.
  • Sweet potato or pumpkin.

Tips: Chop the “hard” vegetables into smaller pieces before throwing them into your blender if you don’t have a high-powered blender.

STEP 4: PROTEIN BOOST 

Adding protein to your smoothie gives it staying power, meaning that you’re satisfied long after you’re done drinking. My favourite protein source is Greek Yogurt, which adds calcium. Other sources can be natural peanut butter or almond butter, which adds vitamins and fibre.

If you’re having a smoothie for breakfast or lunch, or after workout, make it a more balanced meal by adding some protein. A spoonful of peanut or nut butter, or some tofu will blend well with your smoothie and give you an essential protein boost.

  • Silken tofu
  • Plain Greek yogurt
  • Cottage cheese
  • Nuts (use either a handful of chopped nuts): Almond, pistachios, cashew, brazil nuts, pecans, pine nuts, chestnuts, macadamia nuts, peanuts, walnuts
  • Nut butter: Almond, peanut, walnut, cashew, hazelnut, pistachio, sunflower seeds
  • Seeds: Sesame, pumpkin, sunflower
  • Flax seeds (ground), chia seeds, hemp seeds
  • Cooked beans (plain, unflavored): Mung beans, white navy beans, chickpeas

STEP 5: HEALTHY FATS 

Fats help your body absorb the critical nutrients that you’re packing into your smoothie, such as vitamin A, D, E and K. Using half an avocado or adding a couple of tablespoons of ground flax seed, hemp seeds or chia seeds will give you enough healthy fat to feel full.

STEP 6: INFUSE WITH FLAVOUR

Herbs, spices, and flavour extracts lend an interesting taste and help you avoid extra added sugar. Try mint or basil to make it cool and refreshing; cayenne and chili pepper for added heat. A squeeze of lemon or lime helps enhance other flavors in the smoothie. A few drops of almond or vanilla extract, cocoa powder, shredded coconut, or cinnamon and nutmeg make a smoothie more dessertlike.

Mint is great with fruits such as cantaloupe.

MONEY & TIME SAVING TIPS

  1. Pre-blend your smoothie ingredients, then pour into muffin tins and freeze. Once frozen, pop the “smoothie muffins” into a Ziplock bag and keep in the freezer until ready to use. To make a quick smoothie, just pop a couple of “smoothie muffins” and some milk, and ice in the blender and blend !!
  2. Instead of making the pre-blend smoothie, I usually turn it into frozen treat – Smoothie popsicle.

WHAT NATURAL SWEETENERS DO YOU RECOMMEND? 

It is unnecessary to add any “sugars” in your smoothie. If you are looking for healthier sweetener, I would go with dates or prunes. Dried fruits help sweeten the smoothie, eliminating the need for more sweeteners. Plus, you get an extra helping of fiber!

WHAT ABOUT PROTEIN SHAKE OR PROTEIN POWDER? 

I personally do not add protein powder to my smoothies because it isn’t really necessary (for a healthy individual). We already consume too much protein in a daily basis. The belief that we need to consume additional protein in the form of an ultra processed powder is absolutely ridiculous. Furthermore, these powders are often contaminated with potentially harmful substances including heavy metals – arsenic, lead, mercury, cadmium. Why use ultra-processed protein powder when you can add real whole food?

Protein powder can be higher in sugar. They are also often pricier.

Stop spending money and waiting in line for a smoothie. By following these simple guidelines, you’ll be able to control your own ingredients to make a flavourful and healthy smoothie in your own kitchen.

BOTTOM LINE 

Once you’ve mastered the basic, try adding different flavours to your basic recipe. Add a spoonful of cocoa powder, cinnamon, grated nutmeg or vanilla extract before blending, or sprinkle of flax seeds (ground), toasted chopped nuts, rolled oat or wheat germs. Not only will it taste great but it will keep you fuller for longer too.

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How to Solve the Biggest Problem During Pregnancy: Weight Gain

Weight gain during pregnancy is a hot topic and commonly discussed in parenting or women’s health magazines. Most women who are planning to conceive or pregnant are unsure as to how much weight they should safely gain during this period. Today, I am going to give you some nutrition tips and guidance to reduce your stress.

Weight gain is an important part of pregnancy. The recommended amount of weight gain during pregnancy depends on your Body Mass Index (BMI) before pregnancy. Knowing the range of weight gain that’s right for you will help you gain enough weight without gaining too much.

You can find out your pre-pregnancy BMI by:

  • Using an online calculator
  • Using the following formula: BMI = weight (kg) / height (m2)
  • Talking to your healthcare provider or Dietitian

The table below will help you find out how much weight gain will be healthy for you and your baby.

If you were overweight, you need to gain less weight. If you were underweight or you are having twins or triplets, you need to gain more weight. Talk to your doctor, dietitian or nurse about the right weight gain for you.

WHERE IS THE WEIGHT GOING? 

Most women need to gain about 11.5 – 16 kg in pregnancy. It’s common to gain very little weight in the first trimester. In second and third trimesters a gradual increase of about 0.5 kg a week is normal since the baby and supporting tissues continue to grow.

IF YOU GAIN TOO MUCH WEIGHT 

Women who gain too much weight tend to have:

  • More difficulty giving birth
  • Babies who are born large for their age or who have a high birth weight (more than 4.1 kg)
  • Babies who have problems with being overweight or obese later in childhood
  • More troubles losing weight after pregnancy
  • Increased risk of high blood sugar and high blood pressure during pregnancy

IF YOU GAIN TOO LITTLE WEIGHT 

Women who don’t gain enough weight tend to have:

  • Babies who are born early
  • Babies who are born small for their age or who have a low birth weight (less than 2.5 kg)

HEALTHY EATING TIPS DURING PREGNANCY

Consuming a well balanced and varied diet will help ensure you consume food sources of folic acid, iron and calcium, which are especially important nutrient during pregnancy.

Eat “twice as healthy”, not “twice as much”

  • Eating every 2-4 hours while awake gives your growing baby a steady supply of nutrients. It may also help you feel better if you’re having trouble with nausea.
  • Avoid skipping meal. Skipping meals makes it hard for you and your baby to get all of the nutrients you both need.
  • Take a prenatal multivitamin every day.
  • Avoid foods which may be contaminated by bacteria.
  • Aim for 3 meals a day with healthy snacks in between.
  • First trimester: No extra calories. Normal healthy eating.
  • Second trimester: About 350 extra calories per day.
  • Third trimester: About 450 extra calories per day.
  • Breastfeeding: 350-400 extra calories per day.

Here are some examples of snacks that contain about 350 kcal:

  • Yogurt parfait – 3/4 cup yogurt, 1/2 cup berries, 1/2 cup granola

 

Here are some example of snacks that contain about 450 kcal:

  • 1 slice of whole wheat toast with 1 tbsp of natural peanut butter,  1 banana and 1 cup of milk

It is not recommended to lose weight or follow a weight loss diet during pregnancy.

BOTTOM LINE

Eating a healthy diet and staying active when pregnant ensures you and your baby receive the nutrients you need while maintaining healthy weight gain. If you look and feel healthy, just give yourself a break. One of the joys of pregnancy is be able to unbeaten those jeans and glory in the elastic waistband. There is no point in sucking in your stomach, or squeezing into a cocktail dress, or trying to look good in a bathing suit. You’ve got a bump, and that’s just how it is.

So, You’re having a baby? Contact Me, I can help you meet the nutrition needs of both you and your growing baby. 

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12 Simple Ways to Maintain a Healthy Weight

A healthy weight is when you feel healthiest, energetic and happiest, inside and out. So, eat well, be active wherever you can and love yourself.

It is better to have a body in shape than to obsess about the shape of your body. 

GET A KICK START

The first thing to know is there is no magic diet. We each have a weight range that’s right for us. Healthy weight is the weight range measured by your BMI (Body Mass Index) and linked to better health for a given height. It allows for a variety of body shapes and bone structures.

BE REALISTIC 

Are your too “weight conscious”? It’s possible. Many healthy weight women still try to shed pounds, and others who are overweight think they’re fine. It is important to be realistic. Look at your weight in relation to your overall health and well-being.

Healthy weight is about eating sensibly, being physically active and feeling good, not about monitoring bite.

LOOK BEYOND FADS 

Forget about fad diets. Yes, you may lose weight, but then it all come back. This yo-yo dieting leaves you heavier than your were to begin with and feeling far worse. Many fad diets get rid of entire food groups, which can lead to missing out on key nutrients.

Physiologically: Severe calorie-reduced diets turn on the body’s starvation mechanism. When in starvation mode, the body uses whatever fuel it can to make up for the shortfall of calories and doesn’t discriminate between muscle and fat. The trouble is, it is the amount of muscle we have that determines our calorie-burning potential, also known as our metabolism. So when we lose muscle we make it extremely difficult to maintain our healthy weight after the diet is over.

Psychologically: Drastic reducing diets leave most of us feeling deprived. Sure we lose weight, but none of us can sustain that kind of starvation diet for long. When we go off the diet, as we inevitably do, we treat ourselves to all of the things we missed. We can’t help it.

EAT BREAKFAST 

How many times have you heard that breakfast is the most important meal of the day? Well, it is true. Eating breakfast is one of the most important things you can do to lose weight. During the night, your metabolism slows down and your blood sugar level drops.

Eating a balanced breakfast sets the body to burn fuel during the day.

Choose at least 3 food groups, and enough protein (at least 15 grams), will help you manage your weight better.

DRINK WISE 

Think a little sip of Milo or Teh-Tarik now and then doesn’t really count? Think again. Your drink choices — from water and juice, to soft drinks, bubble tea, hot beverages and alcohol — have a great impact on your overall weight. Of course, you need to replenish your body regularly with fluids, especially water. When your body’s temperature rises during exercise, for example, water helps cool the body through perspiration. Water also helps dissolve and absorb nutrients, as well as carry waste products out of your body.

Starving your body of fluids can dehydrate you, which can cause fatigue, and a collapse of the circulatory system.

SNACK HEALTHY 

Healthy snacking can be a powerful weight control strategy. The right snack combinations prevent you from getting so hungry – you grab a bag of chips/fried bananas or chocolate. They also keep you satisfied so you don’t overeat at mealtimes and can help you meet your day’s nutrient needs. Choose 1-2 food groups include protein and fibre.

CUT CRAVINGS

 

Cravings are often “false hunger”. If they hit your at the wrong moment, you may give in to high-calorie nutrient/poor treats like candy bars, chocolate, cookies, chips.

Surprisingly, craving are often caused by not eating enough protein at the previous meal.

EAT MINDFULLY 

Eat only when you’re really hungry. Get in tune with your body’s hunger signals – stomach starts growling or feeling low energy. Try not to eat mindlessly just because the food is there, or when you’re distracted (watching TV). Remember it takes time for the brain to register fullness (usually take about 20-30 minutes). Learn how to eat mindfully. 

STAY FUN 

Being physical active is so important to weight management and health that we have to find something we like so that we’ll keep doing it.

Think of things you can do that are active and fun. Try Zumba, yoga, aquafit or aerobic dancing.

BE ACTIVE

Again, being active is as important to a healthy weight as what we eat. You don’t have to be athletic or buy an expensive gym membership. Just be active 30-60 minutes a day, depending on the level of exercise. It will also help keep bones strong and reduce your risk of diseases like cardiovascular disease and diabetes.

KEEP FOOD RECORD

Keeping food and activity records before and after your start your weight loss program can be really helpful.

Your food log will tell you where your eating problems are and what habits you may need to change. Note the time, food choice and portion size and analyze the log once a week to gain insights into your eating habits.

If you don’t know how, your dietitian will work with you and help you figure it out. Also, an activity record will tell you where you could pick up the pace.

LOOK FOR SUPPORT

Nutritionist giving consultation to patient with healthy fruit and vegetable, Right nutrition and diet concept

Seeking support from healthcare professionals, family members or friends will help you reach your goals. A dietitian can help you assess your eating habits, set achievable goals (SMART Goals) and put strategies in place for lasting change.

Are you an emotional eater? You want to learn more about mindful eating? Contact Me about starting a 3 months TRANSFORM Program