March 31, 2020
5 Easy Nutrition Hacks You Can Do From Home
Written by: Femi Doyle-Marshall
Shakes and smoothies can be a large piece of the pie when it comes to a healthy lifestyle.
Not because we need them to digest supplements.
Nor to help the sales of the newest info product.
The main reason shakes and smoothies fit into our daily lives connects back to saving time. Think about it. Right now it seems like many are under a time crunch.
Project deadlines, family responsibilities, work, business, life.
You’re on the clock.
Every second you may be on the clock.
One shake can save you hours on the same clock.
You can put your ingredients together. Blend it then head on the road.
It is that simple.
You have a quick meal replacement.
Yet before you dive in please remember this point.
As a coach I will always recommend having whole foods as your primary source of nutrients within your diet. Mainly due to the thermal effect of food and the benefit digestion can have on increasing your metabolism for fat loss (I explain it briefly in this article).
Other than that.
Let’s shake it up.
Use this outline to grasp my key ingredients that can make a smoothie an ideal meal replacement.
Mentioned in one of my earlier articles showcase it being the main building block for muscle. Now that’s only the science part. Thinking of digestion, protein is one macronutrient when that can help keep you full. It requires more energy to be digested which also can be beneficial to your health and fitness goals. This usually is in most of my smoothies or shakes for those very same reasons. I sometimes use protein powders, greek yogurt, cottage cheese or some variation of them all. Aim for 1-2 servings of Protein in your smoothie.
Fiber (Green Leafy)
Some sort of green in your concoction can pack in ample amounts of micronutrients into one drink. Micronutrients is the vitamins and minerals that are in your food that allow you to function well on a day to day basis. It may be hard to eat 5-7 servings of vegetables when you are working 10-12 hours a day. Well, imagine what you can do by adding some green to one drink. This can change everything. Aim for 1-2 fists of Green Leafy goods in your smoothie.
Water (or other low sugar liquid)
Have you thought of adding in ginger tea, green tea or any herbal blend as water? This is where you can have some fun. Water allows your smoothie to blend. It will give you the texture you are looking to drink. Other options that have been used include milk or milk variations. At the end of the day as long as you are not adding in condense milk you are fine. Don’t overdue it on sugar. Aim for 1-2 cups of Water (or other low sugar liquid) in your smoothie. Add or subtract until you meet your desired thickness.
Fruits would fit ideally into this category. Almost every smoothie I make I would include some fruit. Mainly one or two to give a boost of sugar and flavor. You do not need to do this at all. It is all up to you. It is possible to add in complex carbohydrates to your smoothie yet you may not want to. I’ve personally put in cooked sweet potatoes, oatmeal and other options to add in additional calories. If you don’t want to add calories don’t do it. Aim for 1-2 Carbohydrates medium to small sized fruits or palm serving in your smoothie.
Healthy fat (optional)
Can give you additional health benefits as well as calories if necessary. Usually I occasionally add some grounded seed or healthy oil to my smoothies. You can do the same if you want to add some variety. In the past I have experimented with ground flax seeds, chia seeds, sesame seeds (not commonly used), coconut oil, avocados and olive oils. Otherwise I am sure you can do anything you like as long as you are not allergic and it has the most beneficial nutrients relating to your goal. Aim for 1-2 tablespoon of Healthy Fat give or take in your smoothie.
Taste, Texture and Outcome
Okay, now what?
You’ve got all the ingredients to make a superstar smoothie. The next discussion is figuring out what are you going for for taste texture and outcome.
How To Make A Smoothie Taste
Taste for smoothies can go either way. I mean either way. I’ve had a few that taste like sand, dirt or mud. Others that leave a lasting taste of a freshly picked ripe mango, sweet sitting in the sun. All in all what you want to do comes down to preference. The more carbohydrates you add such as fruit the sweeter your smoothie and the more sugar your body will be consuming. If you are aiming to reduce your sugar intake this may not be your objective so shoot for the lower amount of fruits in your blend.
How To Make A Smoothie Texture
The thickness or wateriness of your smoothie is also up to you. Certain carbohydrates you add in will increase the thickness. Fruits like bananas, strawberries, mangoes and pears seem to thicken from personal experience. Other carbohydrates such as sweet potatoes and oatmeal also do the job. Fat also has the ability to thicken. Oils I would shy away from since they change composition based on temperature. Avocados and various seeds do add thickness over time. Otherwise for water add in your liquid preferences. Please, not juice. Not in excess.
Your Smoothie Outcome
In all combining taste and texture will leave you with a finished product. One point I did not mention is knowing why you are making your smoothie. Are you looking for a way to get more protein into your diet? Are you trying to get more calories into your day leading to your health or fitness goals? Are you running short on time? Do you want to get more vegetables into your day? Each would change how you make your smoothie. This should be the first point to consider. If you have the outcome in mind the template above will be even easier to use.
Fast Action Blenders That Can Help
If you are anything like me having options is a beautiful thing. Even if you don’t have that many options right this second awareness of what you can use to save you time and energy in the future can prepare you in the long run. You’ve got to remember, after all this is about how to make a smoothie. Let’s talk about blenders.
I am barely home so this leads me to the discussion of portable products. When I look for a portable blender I want something that I can easily plug and play. For example, I am on the road a lot. Running group fitness programs, creating content, shooting videos, having meetings. If I can have a blender in my car, office or where ever I may be it will save me time.
That’s what I look for.
Some of the best options I have found at this time are listed below.
Many match the same criteria.
Nutri Ninja Pro BL456: Twist off drinkable lid for smoothie includes a 75 recipe guide. BPA free.
Magic Bullet Nutribullet Pro 900 Blender/Mixer: Larger known in North America includes 15-Piece set.
Oster Simple Blend 100: Multi 10 Speed Blender incudes a portable cup. BPA free.
Well, hopefully you found some great value from the information in this article. When it comes to making a smoothie, you can do a lot. Use it as a meal replacement or a way to pack in a lot of nutrients throughout the day.
And that’s it for today. Be sure to post any questions you may have on THEX FORUM many members have found that page quite useful. Otherwise have questions or concerns? Feel free to leave them below along with any comments, thoughts and feedback. If you are looking to get a better understanding of this article I will be sure to post a response.