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Building a nourishing smoothie

Summer and smoothies go together like PB&J. Except the smoothies that are only fruit or filled with juices (read labels peeps!). ⁣⁣
I hear my clients talk about smoothies, which usually consists of just fruit and fruit juice. These types of smoothies are fine once in awhile, especially if you eat very balanced.⁣⁣
Here is why they are not my fav:⁣⁣
1) The smoothie goes down so quick and skips the first part of digestion: the mouth. ⁣⁣
2) The amount of fruit is much more than you would eat in a day. ⁣⁣
3) Elevated blood sugars without the addition of fiber, fat, or protein. ⁣⁣
Bulk up your smoothie to prevent that blood sugar spike, get more nutrients in, and keep you full for a longer time. ⁣⁣
? fruit 1-2 servings (fresh or frozen): banana, berries, peach, pear, pineapple, mango, pipaya, açaí, etc. ⁣⁣
? veggies 1-2 servings (fresh or frozen): spinach, kale, avocado, sweet pot., pumpkin, carrots, cauliflower ⁣⁣
? protein: nut butter, protein powder (vegan or whey), tofu, Greek yogurt, milk (coy/soy/ripple), collagen, hemp seeds, cottage cheese⁣⁣
? liquid 1 cup: milk (any), water, coconut water⁣⁣
? additions: flax meal, chia seeds, cocoa nibs/powder, cinnamon, ginger, oats, coconut⁣⁣

One of my favorites is chocolate peanut butter banana: 1 banana, 1 cup spinach, 1 tbsp peanut butter, 1 tsp flaxmeal. 1 tsp chia seeds, 1 cup unsweetened almond milk, 1 scoop of chocolate protein powder (I use Vega vegan protein powder or Garden of Life).

Other smoothies to try as a smoothie bowl:

Peach Crisp Smoothie Bowl
Strawberry Banana Smoothie Bowl

And if you currently pay $8 for a smoothie, just pay yourself because smoothies are so easy and cheap to make! Frozen veggies and fruit work great and are cheap. ⁣⁣

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About Bitt Nutrition

Welcome to BITT nutrition. I am a farmer’s daughter, registered dietitian, IIN health coach, and personal trainer looking at the body as a whole so we can have the best quality of life possible, while feeling the best!


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