Boost Your Recovery By Incorporating Food into Smoothies
You know you need to get vital nutrients into your system and slowly increase your weight, but you have a difficult time even looking at a plate full of food. Consider becoming a connoisseur of smoothies and slurping your way to better health.
Some people recovering from eating disorders have an easier time assimilating liquids than they do chewing and swallowing solids. The brain seems to consider liquid calories less substantial than solid ones, so it has less objection to consuming them.
Another plus for smoothies is that by sipping them slowly, you can avoid the sensation of fullness that bothers some of us who have eating disorders.
Tips for Making Smashing Smoothies
- An excellent base for smoothies is plain yogurt. Why? It is not loaded with sugar, and it contains probiotics, or beneficial bacteria important for our digestive health. Use about one cup of plain yogurt as a base for your smoothie.
- Add a serving of fruit to the yogurt base. This will provide not only sweetness but also fiber, antioxidants and other vital nutrients. Using frozen fruit will make your smoothy thick and frosty. If you use fresh fruit, try adding a couple of ice cubes if you prefer your smoothie chilled and on the thick side.
- One cup of yogurt contains about 10 grams of protein. If you want more protein, add a couple of spoonfuls of a nut butter (e.g., peanut, almond) or toss in a piece of tofu. Some people add protein powder to smoothies, but it is always best to get protein from foods when possible.
- Mix smoothie ingredients on the blender’s high setting. If it turns out too thick, add a little water, green tea or coffee. Should you discover the smoothie is not sweet enough, drop in a bit of honey, maple syrup, agave nectar or stevia powder.
Smashing Smoothie Extras
Cocoa is full of healthy flavonoids and contains no sugar or fat. Adding a tablespoon to your smoothie is good for your heart and a treat for the taste buds. Cocoa tastes especially good in smoothies made with nut butters and bananas. Health advocates recommend avoiding alkalized (“dutched”) cocoa powders because the flavonoid content is diminished in the manufacturing process.
Toss a handful of dark, leafy greens into your smoothie. They will turn the smoothie green but what you will taste is the fruit, nut butters, or cocoa you have added. Greens are extremely beneficial for our health and add very few calories to our diet.
To increase your fiber, protein and omega-3 fatty acid intake, add a couple tablespoons of flax, hemp or chia seeds to the smoothie. Just make sure you drink it within about 20 minutes after blending because the soluble fiber in the seeds will slowly thicken the drink.
“All great things are simple, and many can be expressed in single words: freedom justice, honor, duty, mercy, hope, smoothies.” ~ Smoothie Logic
Source: How to Make the Perfect Smoothie