Fruit is extremely good for you and should be eaten everyday. However, smoothies are the #1 (in my opinion) misunderstood snack when someone is trying to lose/maintain their weight.
Just because there is fruit IN your drink, does not mean that it is a healthy option.
A typical strawberry banana smoothie almost always includes whole milk or cream, processed fruit juice, yogurt with added sugar,or, frozen yogurt.
What you thought was the perfect afternoon energizer, is really just a fattening, sugar loaded, energy crashing dessert in disguise. We’re talking 600 plus calories in a 16oz cup.
Replace it with: Smoothies
Yes, you can still have your smoothie and lose weight too! It’s all about KNOWING what goes into your cup before drinking it.
Instead of all those unnecessary additives from your local coffee shop or smoothie kiosk, try making your own smoothie at home using:
- 1/2 cup frozen strawberries,
- 1 frozen banana
- 1 cup of almond milk
- 1-2 handfuls of leafy greens.
- Optional: 1 scoop of protein powder, 1 tbsp. chia or flaxseeds, 1 tsp cinnamon, 6oz plain Greek yogurt.
2. Yogurt Parfaits
Same thing applies for these sneaky, sugary cups. Most pre-made parfaits consist of flavored yogurts, granola, and honey. This can have 30 plus grams of processed sugar, which is about the same as a Snickers Bar.
Replace it with: Chia Pudding
Chia seeds are high in omega-3’s, protein, fiber, and keep us feeling full for longer due to their ability to absorb liquid within the body.
- 1/3 cup Chia Seeds
- 1 1/2 cups unsweetened almond milk, skim milk, or water
- 1 teaspoon organic vanilla or almond extract
- 1/4 tsp ground cinnamon.
- place all ingredients inside of a mason jar, or glass lidded bowl, and shake well to combine.
- Allow at least 30 minutes for chia seeds to gel and pudding to form. Best results would be to sit overnight.
- Add berries and enjoy
3. “But they’re baked”- Wheat Thins, Pita Chips, Pretzels.
Salt, processed carbs, high in calories and do not satisfy cravings! These snacks are also usually accompanied by a fattening dip such as spinach and artichoke , French onion, or sliced meat and cheese.
Replace it with: Raw Vegetables and Pistachios
Slice up some bell peppers, carrots, celery and cucumbers to satisfy your craving for a crunch, along with 24 pistachios for a dose of healthy fats, fiber, potassium and protein.
You can also dip your veggies into 1 tbsp. of raw almond butter or hummus, in place of pistachio’s.
4. Diet Soda, Bottled Lemonade/ Iced Tea
Please, step away from the toxic cans of chemicals and artificially flavored sugar water
I know that the taste of these beverages on a hot summer day is unlike any other, but that mere 5 minutes of pleasure wreaks havoc on our systems.
Replace it with: Fresh Lemon or Lime Water, Sparkling Water, or Fruit Infused Water.
I often like to create a mixture of all three
I use frozen fruit as my ice cubes, which makes for a perfect treat at the end of my drink.
Slice up a bunch of lemons and infuse your water overnight to create lemonade. Or, use fresh herbs such as mint with cucumber or basil with watermelon to make drinking water much more tasty.
I cringe when a client of mine tells me that they brought a Nutragrain, Fiber One, Speicial K or Nature Valley granola bar to work as a snack. Their ingredients list alone are frightening, packed with artificial additives, processed oils, and way too many words that I wont even try to pronounce.
Replace it: Homemade Protein Pancakes
- 1/4 cup organic, liquid egg whites
- 1 scoop (2Tbsp) protein powder (I use Sunwarrior)
- 1 tsp. ground cinnamon.
- 1 Tbsp ground flaxseed
- 2 Tbsp. unsweetened almond milk
- 1/2 ripe, mashed banana
- Mix all ingredients together, leaving out the banana
- Once well combined, add in your mashed banana and mix again
- Pour batter onto a nonstick pan over medium heat.
- Cook as you would a regular pancake, flipping when little bubbles start to form in the middle.
Let cool and store in a Tupperware container to eat as a snack later in the day.
Don’t get caught in the advertising traps of “100% whole grain, Fat Free, All Natural or 1/2 the fat”
Know what is in your food, because that is your body’s fuel.