VIDEO: Smoothies can be a perfect breakfast.  But not all smoothies are “healthy”.  They can contain too much sugar.  It adds up when you use fruit juice, high glycemic fruit, flavored yogurt and added honey.   Yogurts can have up to 30 grams of sugar in one serving.  Juice can have more sugar than a soda, and honey, no matter if natural or not is still sugar.  So if you’re going to add a little honey, don’t add the other sweet ingredients.  Personally I think the berries add enough sweetness to the smoothie.  It’s really all about how you train your taste buds.

A Nutritious smoothie contains complex carbohydrates, protein and healthy fats.  This will not only give you immediate energy, but long lasting energy as well as keep you fuller longer.

Here’s what you’ll need to build a smoothie for better health:

COMPLEX CARBOHYDRATES – So start off by using fruit that is high in nutrients and has a low glycemic effect on your body.  Berries are perfect for this. I also love cherries.  Frozen is fabulous – especially in the summertime.  This way you don’t have to add ice, but can if you want to.  Berries are superfoods that add a good amount of fiber as well as antioxidants, both vital to prevent disease.  Add a ½ banana that has no brown spots.  This will also provide a lower glycemic load on your body as well as added potassium and a wonderful creamy texture to your smoothie.  Add additional superfoods such as spinach, baby kale or other green to consume powerful nutrition on a regular basis.

PROTEIN – I use plain Whey protein powder from grass-fed cows for maximum nutrition.  You can also use a vegetarian source of protein powder as well.  Or, you can use plain Greek yogurt – no added sugar.   While most Greek yogurts are fat free, I would recommend you add a healthy fat to your smoothie.  I just like the creaminess and higher protein content of Greek yogurt.  When it comes to dairy, low pasteurized from grass fed cows is best.  For more on dairy, read my post on Milk.

FAT – Fat is a vital macronutrient that your body uses for many metabolic processes.   Good sources of fat include avocado, coconut oil, full fat yogurt that is low pasteurized from grass-fed cows, flax seed oil, nuts, nut butters and seeds.  Nuts and seeds are also good sources of protein and much needed fiber.  The fat in your smoothie will also help satiate you longer and help to slowly release carbohydrates for steady energy and no insulin spikes which means, no weight gain.

So check out my video as I guide you through how I build a smoothie for health.  It’s easy, full of nutrition and tastes terrific.  It’s a meal in a cup.  We’re in this together!  Like and follow our social media pages to stay on top of all this valuable information so you can Kick Tail with Us.

Be blessed in whole health!

Basic Smoothie Recipe

1 cup fruit (blueberries, raspberries, strawberries, blackberries or ½ cup frozen pitted cherries)

Tip:  blackberries and raspberries have lots of seeds that don’t really break down in the blender.   Sometimes I blend these berries first with the liquid I’m using – then strain them out, then add them back to the smoothie.

Hand-full of green leafy vegetables

1 scoop of protein powder or ½ cup Greek Yogurt

1 TBS coconut oil or flax oil or ½ an avocado

1 TBS seeds

¼ cup nuts

About  8 oz. of liquid to thin out – coconut water, almond or coconut milk

Blend all ingredients until smooth and creamy.

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