Convenient, portable, quick, packed with nutrients, all in one single cup + ready to set the foundation for a healthy day of eating. With endless possibilities of flavor combinations, my daily smoothie is a beloved part of my routine. Why do I drink a smoothie every day? So glad you asked! My tips today answer that question, help you look out for smoothie pitfalls + give you my fool-proof smoothie formula.
Before you go firing up your blender, remember, there can be too much of a good thing! I drink a smoothie every day for more reasons than I can fit on this page. I think a smoothie every day has been a total game changer for my health. Β Keep in mind, I make my own smoothies. If you read my tips today + decide you want to drink a smoothie every day, get yourself to the grocery store + stock up on a few of your favorites from my smoothie formula at the bottom of the post π₯€
Tara’s Tuesday Tips:
Why I Drink a Smoothie Every Day
Convenience
Quick, easy, can be prepared ahead of time. I can easily portion out all my fruits + veggies into a container or bag, measure my liquids, and toss everything in the blender when Iβm ready for my smoothie.
Fiber
If youβve been stopping by my little blog for a while, you know I sing the praises of fiber. Fruits + veggies are loaded with fiber helping to keep me feel full, slow down glucose spikes, and keep my gut lining happy. Read this: How To Improve Your Health With Fiber.
Protein
A scoop of protein powder or a cup of soy milk or nuts/nut butters. No matter what I choose, I will definitely be getting a hefty dose of protein in one cup + straw. This has been a HUGE help for me to get in my post-workout nutrition that my body needs for repair. Check these out: Vegetables with the Most Protein,Β The Vegetarian’s Guide To Protein.
No Thought Necessary
Remember my article about dietary variety? Check it out here if you missed it but I will give you the spoiler: you donβt need as much variety in your day to day staple meals as you think (Is Dietary Variety Really That Important?) Β For me, I LOVE my food routines. It is comforting to know that I have the formula somewhat figured out to maintain my weight, fuel my runs, and keep me satisfied. A smoothie for lunch every day is one of the ways I do this.
The Anchor
My smoothie is the anchor of my day of eating. Even if I ate whatever I wanted the rest of the day, I can rest assured Iβve gotten at least 3-4 servings of the good-for-me stuff that my body needs.
Too Much of a Good Thing
I must warn you. Smoothies are a slippery slope + here are just a few reasons why:
Excess Sugar Consumption
I never said that my smoothie tasted like the best thing I ever drank. Some people canβt tolerate the taste of blended spinach + a chunk of ginger. They begin to add sugar and more sugar to make to taste better. By doing so they are negating some of the health benefits, and over time consuming way more sugar + calories than necessary. Sneaky sugars in smoothies include honey, ice cream, yogurt, agave, and juices.
Cost
Making a smoothie at home can be very cost efficient. However, buying smoothies out of your home can really add up if done regularly. For the sake of time, money, convenience, and simply knowing exactly what is in your smoothie, try your best to make yours at home.
The Cleanse
Please please please please donβt use green smoothies as a cleanse.Β Our livers and kidneys are wonderful organs that do all of the cleansing our bodies need. Save your money, your energy, your time, and your trips to the bathroom, and stop the cleanses!
Kidney Stones
Leafy greens, berries, and nuts are very high in oxalates. Oxalates are found in many foods and are harmless in some people as they are simply excreted in our urine. However, oxalates can form kidney stones especially in people prone to kidney stones, who consistently donβt drink enough water, or who eat a diet high in processed/packaged foods. You might not know if you are prone to kidney stones until you get one! So, if you drink smoothies or eat a lot of spinach, you MUST stay adequately hydrated + drink lots of water. If you know you are prone to kidney stones, donβt adopt a daily smoothie habit.
Portions
It is so easy to add a few more berries, another handful of nuts, a little more soy milk to thin it out, an extra scoop of nut butter. As much as we try to fight the notion that calories donβt matter, they sure do add up. So, be mindful of how may servings of fruits or nuts or proteins are making their way into your smoothie straw.
Taraβs Smoothie Formula
- Liquid (1+ cup water, your favorite vegan or dairy milk, or green tea)
- Protein (1 serving of your favorite protein powder, nut butter, nuts, or tofu)
- Fruit (1-2 servings to add sweetness, fiber, texture, antioxidants, vitamins, minerals)
- Vegetables (3-4 servings of your favorite leafy greens, broccoli, sprouts β fresh or frozen)
- Binder (this is always optional β oats, yogurt, ground flax or chia seeds, nut butter, banana, avocado)
- Optional Bonus foods (1/2 inch fresh ginger and/or turmeric root, cinnamon, cayenne pepper, citrus β lemon, lime, orange to boost iron absorption of the greens)
- Ice to taste
Food For Thought
If youβve known me long enough, youβve probably heard me tell you not to drink your calories.Β This rule does not apply to smoothies. With smoothies made the right way, feel free to drink up! Follow my smoothie formula and change up the ingredients from each category to prevent boredom. Sometimes what you pick from one category of the formula will guide you on what to choose for another. Look for gaps in your daily nutrition and use the smoothie formula as a guide. Fill in where the rest of your day of eating might not give you as much fiber or color or fat or protein + pack your blender full of what you need.
At first, your smoothie might have lots of fruit and nut butter in it but over time you will slowly be able to tolerate more and more greens in there. I promise you if you choose to drink a smoothie every day or at least on a regular basis, your tastes will eventually change. You will begin to actually crave the healthy things that make their way into your blender! Thatβs why I drink a smoothie every day!
All the best,
Tara π π₯€
A Few Other Tips You Might Enjoy
New Year’s Resolutions Worth Fighting For
Calorie Density 101: How to Lose Weight Eating More Food
How To Improve Your Health With Fiber
Tara’s Tips For Plant-Powered Athletes
Your Health Goes Way Beyond Food
βDid you find a reason why you might want to drink a smoothie every day? Leave a comment below!
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