Mind Body Soul Food
  • Home
  • About
    • Work With Me
    • Partners & Collaborations
  • Blog
  • Books
    • Resources
  • Recipes
  • Videos
  • Sunspiration
  • Contact

A Journey into Thought & Spirit

Dissecting the Anatomy of the Smoothie: The Skinny on What's Healthy & What's Not

5/15/2017

0 Comments

 
Picture
Smoothie season is almost here. Summer is the season where we crave smoothies more often due to its cooling and easy-to-digest effect.
 
As a personal trainer and health coach, I’ve seen how the smoothie industry corrupted the mixed fruit beverage. With it’s clever marketing tactics and special “fat boosting” tablets, the public has been misinformed about smoothies.  Today, smoothies are trendy and “cool” thanks to its odd flavor combinations. Move away basic banana, strawberry and whey; chickpeas, oats and chia seeds are the new protein boosters in town.
 
What are some of the problems with smoothies sold today? They contain mystery ingredients, sold in  super-sized cups, and can spike blood sugar thanks to its higher sugar content.  This blog guides you to what you need to know about smoothie ingredients, portion sizes, fruit used and liquids used. 

Picture
Picture
Picture
Portion Sizes: Should smoothies be a meal replacement?
Smoothies are healthy, until they become the next super-size me meal for hipsters and surfers. It is common for smoothie shops to sell 16, 24, 32 and even 44-ounce smoothies that contain the same amount of calories as a traditional meal, or even a fast food meal! Many people have good intentions, but fail to realize that gigantic smoothies will probably cause you to eat more calories during the day.
 
In my opinion, smoothies should not replace a meal and should contain ingredients that you can eat from its whole food state. 
 
Why?
 
First we have to under the role of digestion. Any food broken down from its whole food state is “predigested food.” This means the digestive system doesn’t have to work as hard to break down the food because it’s already broken down. This goes for anything that is chopped, pureed, blended and cooked.
 
Some companies mask bigger portion sizes with ice cubes, but generally, the bigger the smoothie the more ingredients. So in order to fill you up, specifically long term, you need to consume more of it. Like a pureed soup (think of a creamy tomato or cream of asparagus), if you eat a bowl, most like you’ll still be hungry. Smoothies are satiating on a short-term basis. So if you consume 700 calories with 70 grams of sugar (from milk/juice and fruit) it’s too much sugar (even though its natural) on the system, especially if you order the smoothie with solid food.
 
Gulping down 24 and 32 ounce smoothies are too much on the system in one setting. Some companies sell 44 ounces!
 
You need to ask yourself, “Can I consume the smoothie ingredients in its whole food state in one meal?” Most likely, it will be a no. I recommend 8-12 ounce smoothies because it serves its nutritional value.
 
For those who are on the go and eat a smoothie as a meal replacement, choose a smoothie with some protein in it to satiate the body until you can eat again. 

Picture
Planet Smoothie 44 oz nutrition label
Mystery Ingredients
Food corruption is one of the biggest battles in today’s society. Unless you cook for yourself using whole foods, it is impossible to know what is in your food.

Frozen foods like ice cream contain emulsifiers, which makes it melt perfectly. The science of smoothies contains mystery ingredients either for texture, taste or “nutritional value.”

The above nutrition labels are from the Pacific Northwest chain, Emerald City smoothie. Although the labels say “whey protein,” what exactly is in the protein powder? Many protein powders contain artificial sweeteners, flavors and preservatives. Look at the nutty banana nutritional label. What exactly is flavor? Is it artificial flavor? Sugary syrup? What is it?

Store bought smoothies like NAKED and Bolt are no better. The question that no consumer asks is, “how does the strawberry smoothie stay so pink?” If you’ve ever cut your own fruit, or juiced at home, the fruit / juice browns within 30 minutes. If its too pink, there must be a mystery ingredient to keep its shelf life. Plus, any "protein powder" smoothie doesn't really stay as smooth and thin when sitting on the shelf for a while at home compared to mainstream "vanilla chai smoothie" bottles. 

Have you ever tasted an avocado smoothie from a store but when you got home and made it yourself it tasted bland? It’s because these companies use stevia or a sweetener/syrup to make it palatable.
 
Smoothies are one food made “bad.” And it is best to control what goes into the blender by making it yourself. Many companies are owned, operated and corrupted by behemoths like Pepsi Co. & Kellogg's. 
Picture
Using Juice as the Liquid Base – A Smoothie No No
Juice, like mentioned above, is the broken down, liquid remains from the fruit or vegetable’s whole food state. The body easily digests and absorbs juice. And since a smoothie is easy to digest, the body ingests too much sugar in on sitting, even though it originates from fruit. When that much sugar hits the system, the body cannot tell the difference between a soda pop or an orange-mango smoothie. To get one cup of orange juice, it is possible to juice up to four oranges. Can you eat four oranges in one meal?
 
Plus, since a smoothie is a liquid, there is not much saliva produced, which contains enzymes to break down the food.
 
I recommend using an unsweetened plant-based milk as the liquid base. If you use a fruit juice base, make sure the portion size stays under 12 ounces. Every now and then using fruit juice is okay, but long-term juice consumption has been linked to Type 2 Diabetes. I recommend squeezing your own juice, if possible. 
 
It is better to eat the fruit in its natural state or use milk (preferably plant-based) as the base. Another alternative is to use water.

 
Picture
Mind Body Soul Food's homemade smoothie = 8 ounces
Tips for Making Smoothies
-Keep portion sizes "normal" meaning 8-12 ounces
-Recommend plant-based milk or water as the liquid base
-Use Enough Ingredients that you think you can actually eat from the whole food state
-For thicker smoothies, freeze fresh fruit and then use it in a blender
-Consume the smoothie and once you obtain your next hunger pang, incorporate solid foods


Mind Body Soul Food Smoothie Recipe Examples
Vegan Tropical Peach Smoothie
Banana Spinach Smoothie
Vegan Caramel Apple Smoothie
Vegan Tropical Peach Smoothie
Dairy-Free Cherry Berry Vanilla Smoothie

​
About the Author

Elizabeth Rae Kovar M.A. is an award-winning plant-based fitness trainer and health coach. She is a Master Trainer presenter for BOSU & the American Council on Exercise (ACE). Kovar is also an ACE Subject Matter Expert in Fitness Nutrition. Elizabeth has studied yoga in 7 different countries and is author of Finding Om: An Indian Journey of Rickshaws, Chai, Chapattis and Gurus. Kovar is the first Stuart R. Givens Fellowship co-recipient, 2014 Shape.com's "Top 50 Hottest Trainers in America" and "PFP Media Personal Trainer of the Month - November 2016."

​Let's Connect 
Follow
0 Comments



Leave a Reply.

    Author

    Elizabeth Rae Kovar M.A. is  Author of her memoir, Finding Om and is a Fitness Trainer, Yogi, Reiki Master, Presenter and Lover of Life. To view her portfolio please visit www.elizabethkovar.com
    Follow her travels at: lemontreetravel.com

    Picture
    Follow
    View my profile on LinkedIn

    Categories

    All
    Body
    Food
    Metaphysics
    Mind
    Soul
    Sunspiration
    Vegan Recipes
    Wellness Travel
    YouTube

    Archives

    October 2022
    April 2022
    February 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015

    RSS Feed

Proudly powered by Weebly
  • Home
  • About
    • Work With Me
    • Partners & Collaborations
  • Blog
  • Books
    • Resources
  • Recipes
  • Videos
  • Sunspiration
  • Contact