Avoid convenient fast food shakes, as they tend to be high in sugar.
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Consuming a complete breakfast will increase your chances of being slim, improve your workouts and reduce hunger levels. A breakfast shake can assist in weight loss; however, you must add the right components. Most fast food smoothies can be high in sugar and calories and leave you hungry an hour later. Avoid fast food shakes and make a quick, complete, nutritious shake at home.1.
Buy vegetables that blend well and have great nutrient benefits such as spinach, canned or fresh pumpkin, carrots, kale, beets, collard greens and celery. Wash them thoroughly and chop them just before you make your shake.2.
Buy fresh fruit in season for best flavor. For a great list of in-season fruits, search the Produce for Better Health Foundation website. Wash fruit well, peel and chop it. Place the ingredients in a freezer bag so that you always have them on hand. When you are ready to make your shake, take 1 cup of the fruit out of your freezer bag and return the rest to freezer. Frozen fruit can replace some ice, but use 1 cup of ice along with freezer fruits to keep your shake thick and cold.3.
Add a lean protein to make your shake healthy and balanced. Keep lean blender-friendly foods on hand such as light silken tofu, nuts, skim milk and plain low-fat Greek yogurt. Use the recommended portions per food group -- 3 to 4 ounces of tofu, Вј cup of nuts or 1 cup of milk or yogurt per smoothie. Add one or two of the components to your shake.4.
Flavor your shake with low-sugar alternatives to keep the calories in control. Add 1 tablespoon of honey or agave nectar to start the sweetening process. Use water, coconut water, almond milk or lemon juice in place of fruit juices to thin out the shake. Use fresh ginger, cilantro and mint to add an earthy kick.
- Blender or food processor
- 2 cups vegetables
- 1 cup fruit
- 1 cup ice
- 1 to 4 ounces lean protein
- 1 cup coconut water, water or almond milk
- 1 tablespoon sweetener
- If you find your smoothie isn't sweet enough, add a packet of artificial sweetener. If your shake gets too thin, incorporate more ice to thicken it. For best results, use a food processor to make your vegetables smoother. Prepare your ingredients the night before if your mornings are rushed.