Health beverages

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There are 7 components to a smoothie

1)  A To begin with there is the base. It’s 1 to 2 cups of a liquid like almond milk, coconut milk, hemp milk, coconut water, or milk. If you are looking to lose weight almond milk, coconut milk, hemp milk or coconut water are the ones you should stick to. They have a higher amount of nutrients and lower amount of calories. Cow’s Milk is high in fat content and possibly hard to digest due in part to the lactose contained in them. 

2) Thickener I use a dairy low sugar yogurt. Since I have diabetes, the acidophilus bacteria helps keep the yeast overgrowth in my intestines in check. Make sure the brand you use has <1 gram of sugar. If you choose you may make your own non-dairy <1 gram of sugar yogurt. Almond milk, coconut milk, oat milk can all be used as a yogurt base. The non-dairy acidophilus bacteria can be purchased on amazon.

3) Protein powders These generally fall into 2 categories. Whey and collegen. Whey protein is very popular and common and it’s a dairy derivative. In cheese making whey is separated from the curds (like in little miss muffet), it is then dried and ground into a powder. Not all whey protein is the same. The healthier version is obtained from grass fed cows. These cows never got anti-biotics or hormones and their food supply was kept clean of pesticides. There is no added sugar, flavorings or coloring. It is far cleaner than the original version and much healthier for you to consume. Collegan protein powder is available to add to your smoothie. Collegan is the main structural protein in connective tissue. It is the most abundant protein in mammals and makes up between 25% and 35% of all the protein in your body. Collegan is like the glue of your body, intestines, blood vessels, hair, nails, skin, corneas inter-vertebrae disks and dentin. And for those of you who like the idea of clean eating they do make it in the grass-fed version.

4) Carbohydrates - Carbohydrates are another group of ingredients. If you are on a weight loss program or have blood sugar issues it is wise to choose fruits and vegetables that are low on the glycemic index. Fruits like cherries, plums, peach, apples, pears, strawberries, Raspberries, Black Berries and Blueberries are all low in glycemic index.  Vegetables such as celery, greens, broccoli, cabbage, lettuce, mushrooms, spinach, are all low on the glycemic index. You can use Kale, collard greens, swiss chard among others to create a green smoothie.   You should use between 1 and 2 cups. You can add ½ a Banana to add texture to it and thicken it up. Bananas are 48 on the glycemic index. 

5) Healthy fats A healthy fat is a good addition to the healthy smoothie. Avocado, coconut oil, coconut butter, ghee, cocao butter or olive oil. A healthy fat is a monounsaturated or polyunsaturated fat. They help to reduce LDL, the “bad” cholesterol. Research also shows it can reduce high blood sugar levels, thereby reducing the risk of Diabetes 2. Omega 3 and Omega 6 fatty acids are both crucial to brain function and cell growth. Both Omega 3 and 6 are contained in algae, fish, nuts and seeds. You must always remember to keep your levels of omega 3 higher than omega 6. Too much omega 6 can cause inflammation and weight gain. Some other good sources are avocados, walnuts, pistachios, pecans and almonds. Also Olives, Olive oil, ground flaxseeds, dark chocolate, chia seeds and sunflower seeds. Unhealthy fats are those nasty trans fats we all hear about. They are also knowns as partially hydrogenated oils. Ingesting this may increase the risk of developing vascular issues, diabetes2, heart disease and strokes.

6) fiber Usually you would add seeds for fiber content. Hemp seeds, flax seeds, chia seeds, and sunflower seeds are among the vast assortment of seeds that are available. All these seeds contain healthy fats aside from adding fiber. Remember too that adding an abundance of fruits and veggies will add fiber too.

7) miscellaneous vitamin/ nutrient dense powders Some people like to add a boost of some kind. Medicinal mushroom, Bee pollen, camu camu powder are just a few of a wide assortment of powders available on the market to give you an additional boost of vitamins, minerals and phytonutrients to make you healthier and give you more energy. If you have a particular health concern you can research the powder additions that might correct the issues. Remember always consult your physician before making any dietary changes.