We know what you’re thinking: Just toss some fruit, ice and milk or juice into a blender, hit ‘puree’ and voila! You have a good-for-you smoothie. And you’re right—some smoothies can be a healthy part of your diet plan. But as simple as they are to make, creating a healthy smoothie that actually supports your weight loss can be a challenge. Too much fruit can add up to too many calories and juices are often loaded with sugar. That’s why we’re here to show you how to make the perfect smoothie that fits into your Nutrisystem plan!
Here at The Leaf Weight Loss Blog, we love a creamy, dreamy smoothie that’s filled with fresh fruity flavor. We even devoted an entire section of our Recipe Center to Shakes, Smoothies and Drinks. Click here to check them out! >
Smoothie making is somewhat of an art and it’s fun to come up with new tasty combinations. You can easily create your own custom smoothie with our simple formula.
Check out the infographic below to find out how to build a better smoothie for the perfect blend of nutrition and flavor:
Learn more about each component of our smoothie formula below:
Fruit
You get a lot of essential vitamins and minerals, but don’t go overboard with your portions—check out the Nutrisystem Grocery Guide if you’re unsure just how much to add.
Some good fruit options:
- Apple (1 medium)
- Banana (1 medium)
- Berries (1 cup)
- Kiwifruit (2 medium)
- Mango (1 cup chopped)
- Peaches (1 cup sliced)
- Pineapple (1 cup chopped)
Tasty Tip: Include frozen fruits to make your smoothie cold, instead of plain old, nutrient-devoid ice.
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Protein
Add a satisfying source of protein to help boost energy and keep blood sugar steady.
Some good protein options:
- Nonfat or soy yogurt (1 cup)
- Cottage cheese (½ cup)
- Tofu (½ cup)
- Peanut butter (1 Tbsp.)
- Whey or soy protein powder (2 Tbsp.)
Tasty Tip: Nutrisystem’s Protein Shake Mix creates delicious smoothies and is the perfect way to pump up the protein in your beverage. They come in Chocolate Fudge or Sweet Vanilla and provide vitamins and minerals, 15 grams of protein and 6 grams of fiber. Click here to stock up! >
Veggies
Amp up your smoothie’s nutritional value without adding a lot of calories. Note: the more veggies you add, the less sweet your smoothie will be.
Some good veggie options:
- Spinach (1 cup)
- Kale (1 cup)
- Carrots (1 cup)
- Beets (1 cup)
- Celery (2 stalks)
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Liquid
Dairy and nondairy alternatives offer more nutrition and less sugar than juice. However, if juice is your preference, limit the serving to a half-cup and make sure to add a half-cup of fruit instead of one full cup. If you do opt for milk or soy milk instead of unsweetened almond milk, skip the additional protein listed above.
Some good liquid options:
- Nonfat or skim milk (1 cup)
- Unsweetened almond milk or soy milk (1 cup)
- 100% fruit juice (½ cup)
Add-Ins
Spice up your smoothie with some tasty add-ins! Spices, herbs and extracts can pump up the flavor factor, while seeds can add some extra crunch.
Some good add-in options:
- Cinnamon (1 tsp.)
- Ginger (1 tsp.)
- Cayenne (1 tsp.)
- Fresh mint (1 handful)
- Extract – vanilla, almond, peppermint, etc. (1-2 drops)
- Chia (1 tsp.)
- Flax seeds (1 tsp.)
- Coconut flakes (1 tsp.)
If you come up with your own delicious smoothie creation, please share! You can submit your recipe and a picture of your smoothie on our Recipe Submission page. Your recipe could be featured right here on The Leaf Weight Loss Blog for everyone to enjoy! Click here to submit your recipes >
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The post It’s National Smoothie Day! How to Build the Perfect Smoothie appeared first on The Leaf.
Frequently Asked Questions
Do smoothie cleanses work?
This is the key question. Are you getting rid of toxins? You may have another problem if you don’t.
To make a cleanse work, it must eliminate all toxins from your body.
This could be because you aren’t getting enough water or not eating right.
You may also need to reduce your intake of caffeine and salt.
Another reason you may not see results is:
- Your digestive system isn’t functioning correctly. This means that your body isn’t absorbing what you are taking in.
- You’re not getting enough protein. Protein helps build muscle tissue.
- Carbohydrates are too high in calories. Carbs are stored energy.
- Sugar is too high in your diet. Sugar can cause insulin spikes. This can cause a slowdown in your metabolism.
- Your diet is not adequate in fats. Certain vitamins require fats to be absorbed.
- Your intake of essential fatty acids (EFAs), is too low. EFAs have been proven to reduce inflammation.
- You’re not getting enough fiber. Fiber absorbs excess cholesterol. It can also speed up digestion.
- You may not be getting enough vitamin C. Vitamin C helps with collagen production. Collagen is essential for keeping skin elastic and firm.
- You are consuming too small portions. It is best to use a standard cup measurement for measuring portions.
- It is possible to consume too much alcohol. Alcohol is very dehydrating.
- High levels of caffeine are not healthy. Too much caffeine can be toxic to your liver.
- Your magnesium intake is too low. Magnesium is required for healthy bones and muscles.
- Your potassium intake is too low. Potassium is needed to maintain fluid balance in your body.
What is African Mango Extract?
Vitamin C in this product is high, which boosts immunity. It is great for people who have the flu or are at risk of getting sick.
Antioxidants in African mango extract can also help lower free radicals in your body. This reduces the likelihood of developing heart disease and cancer.
Vitamin A and vitamin B6, both found in African mango, are important for healthy hair and skin.
African Mango’s active ingredients are an effective supplement that will keep the skin looking and feeling great.
What is an African mango?
The fruit was first discovered by British explorers on an expedition to Africa. It’s been grown for centuries in South America, but due to climate change and deforestation, its production is now declining.
The African Mango Project will reverse this decline by promoting sustainable ways to grow fruit in East Africa.
They also work towards creating jobs locally and improving the livelihoods of communities near plantations.
Their goal: To have the first commercial crop ready to harvest within 5 Years.
Statistics
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
- Vitamin C:62% of the Daily Value (DV) (healthline.com)
External Links
healthline.com
webmd.com
fda.gov
cdc.gov
How To
Three Popular Weight Loss Pills & Supplements Were Reviewed
People who wish to lose weight find weight loss pills, and supplements, increasingly popular. Many products are available making it difficult to choose one. This article reviews the most effective weight loss products and supplements available.
The most effective way to lose weight is through healthy eating and exercise. These aren’t always sufficient. Sometimes you just don’t feel like exercising and healthy food is not readily available. This is why weight loss pills or supplements are so in demand. These help you lose extra weight quickly and easily.
There are many different weight loss pills and supplements, so here are our top picks. We’ve reviewed each one, checked out customer reviews, and then compared their effectiveness with others. The top three items were chosen by consumers as the most effective and best-recommended. For more information, please read our review of these products.
- PhenQ – PhenQ can be used to boost energy and metabolism. This product includes L-Carnitine Fumarate (Green Coffee Extract), Caffeine Anhydrous (Chromium Picolinate), Mucuna Pruriens Seseed Powder, and Nettle Root Extract. This product is great for anyone who wants to lose weight quickly and helps you burn fat more quickly than other diets.
- Hoodia Gordonii Plus- Hoodia Gordonii Plus can be used as a weight loss supplement. It has powerful nutrients including Garcinia Sylvestre Fruit Extracts, Gymnema Sylvestre Flower Extracts, Bitter Melon Oil, Chromium Picolinates as well as Raspberry Ketone fat burners. This supplement improves your mood and metabolism.
- Hydroxycut- Hydroxycut, an all-natural weight-loss pill that has helped people lose weight since 2004, is Hydroxycut. It contains 100% natural ingredients such as green tea extract, chromium piolinate, caffeine and yohimbine HCl. It may not be as effective as other products on this list, but it does have a low side effect profile.
Other benefits:
- Energy Boosting- Many diet pills offer a temporary energy booster. This can lead to increased desire for sweets, junk food, and other unhealthy foods. Hydroxycut isn’t likely to cause any crash or jitters.
- Blood Sugar Balance – Diet pills could cause problems with blood sugar. Hydroxycut can help control blood sugar.
- Increased Metabolism -It’s no secret that diet pills can increase your metabolism. Your resting metabolic rate (RMR), will be boosted by most diet pills, approximately 5%-10%. Hydroxycut can increase your RMR by up to 15%-10%, and boost metabolism by as much as 25%-25%
- Better Sleep -You probably know how important sleep is for losing weight. You can sleep better by taking diet pills to reduce anxiety and stress.
The best part? The best part? None of these benefits have any negative effects!
Did you miss our previous article…
https://slimbody.pw/ep179-why-maintenance-deserves-more-respect-for-your-physique-goals/