THE SKINNY ON SMOOTH­IES

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MB: The nu­tri­ents com­pletely de­pend on the in­gre­di­ents you de­cide to in­cor­po­rate into your con­coc­tion. We love to pack our veg­gies with as many smooth­ies as pos­si­ble (much more fun than eat­ing them, right?). Some of our fa­vorites are kale (high in cop­per, iron, mag­ne­sium and cal­cium), cau­li­flower (great way to get that thick, smoothie bowl tex­ture and packed with vi­ta­min C, vi­ta­min K, fo­late, pan­tothenic acid, and vi­ta­min B6) and sweet potato (adds a sub­tle sweet­ness and is loaded with vi­ta­min A in the form of beta-carotene, vi­ta­min C, potas­sium, and di­etary fiber).

AM: How can a smoothie keep us full and what do you sug­gest should be in them?

MB: We asked our go-to nu­tri­tion ex­pert, Amy Geant, to weigh in on this ques­tion. We al­ways con­sult reg­is­tered di­eti­tians be­fore giv­ing out any nu­tri­tion ad­vice.

AMY GEANT: Protein is one of the most im­por­tant in­gre­di­ents to help keep us feel­ing full. Car­bo­hy­drates like fruit are bro­ken down by the body quickly, giv­ing us a quick boost of en­ergy, but not al­ways a feel­ing of full­ness for longer pe­ri­ods of time. Whereas protein takes two to three hours to be fully me­tab­o­lized, mean­ing your blood sugar, en­ergy, and feel­ing of sati­ety should be quite sta­ble for at least a cou­ple hours. I usu­ally rec­om­mend peo­ple put 10-15 grams of protein in their smooth­ies for snacks and 20-30 grams of protein if the smoothie is be­ing used as a meal re­place­ment. Protein pow­ders are a great way to add the ad­e­quate lean protein into a smoothie with­out tak­ing in too many calo­ries or car­bo­hy­drates.

AM: What does protein do in our bod­ies?

AG: Build­ing on the pre­vi­ous an­swer, Amy notes, “As men­tioned in #5, protein takes longer than car­bo­hy­drates the body to fully break down into glu­cose (sugar), so you get a grad­ual stream of en­ergy over two to three hours af­ter eat­ing protein rather than a quick spike and then a crash. Keep­ing blood sugar steady is es­sen­tial in keep­ing one's en­ergy and meta­bolic rate sta­ble (and avoid­ing that af­ter­noon en­ergy slump which can lead to crav­ings for sugar and car­bo­hy­drates).”

AM: What smoothie would you sug­gest to some­one who is new to adding this into their rou­tine?

MB: Our fa­vorite, easy, palat­able com­bi­na­tion is our very own Clean Green Smoothie. The best part is it’s low in sugar, high in protein and di­etary fiber to keep you feel­ing full and en­er­gized for hours. We have in­cluded the recipe be­low.

-½ frozen ba­nana

-½ cup of frozen cau­li­flower (trust us on this one)

-One hand­ful of fresh spinach

-2 scoops of ALOHA Vanilla Protein Pow­der

-Your choice of plant-based milk (¾ cup for a smoothie bowl, 1 cup for a drink­able smoothie)

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