Smoothies are hands down the best way to knock back high dose nutrition in one go. I love teaching my clients how to make this part of their routine so they can feel full for hours, reduce energy slumps and slip in all the best ingredients that are otherwise tricky to include in the diet.
The only thing is a lot of the pre-made smoothies you buy from big chains or from the grocery stores off the shelves are surprisingly unhealthy. I know! It’s really a shame but my loves you have to be careful out there. In order for your smoothie to be truly good for you there are a few things you should always look out for.
Here are 7 Common Smoothie Mistakes
1. Too much fruit: A big hit of fruit can throw your sugar and fructose intake way up. Fructose is not good in excess, whether it’s naturally sourced or not it’s still inflammatory and sends messages to your body to store fat.
2. Not filling: If you want your smoothie to be filling you need to make sure it’s loaded with healthy fibre but be careful not to over blend. Blending up your fruit, seeds and veg too much can shred your fibre into such small bits that it no longer keeps you full.
3. Not detoxifying: You would think the body detoxes off of just fruit and veg but it’s not that simple, the liver needs amino acids from protein as well as the chlorophyll, phytonutrients and antioxidants from plant foods.
4. Low quality: If you’re buying a smoothie from a big chain, it is likely that they use cheaper ingredients, added sugar and just sprinklings of their ‘boosters’. You are probably not getting what you think and in most cases you’d be better off to invest in a good blender and DIY. Truth!
5. Low fat: This won’t do your blood sugar or your waist line any favors. Fats are extremely important to set up a healthy ‘fat burning’ metabolism and your whole hormone system needs healthy natural fats to function. Most people have become deficient of good fats which is crazy. Plus fats have other incredible benefits and help protect your skin cells, brain, and boost mood. Bottom line. Avoid the low fat label like the plague.
6. Frozen Yogurt and Sorbet: Honestly. If you can’t read the label don’t go there. For the most part these are literally just ice-cream without the cream and definitely all the sugar. One word. Dessert.
7. Too much: When everything is blended down and drinkable you can easily lose track of just how much you’ve had. Watch out for super-sized portions and remember choose quality over quantity.
So what should you look for in a smoothie? Ultimately it’s balance. You want to have a balance of protein, fibre, fats and fruit. Once you’ve got the balance right then you can start to have some fun with different superfoods, boosters, medicinal herbs, greens, veggies and protein supplements. Today I’m going to introduce you to Proplenish Marine Collagen, which is an amazing anti aging secret to keep your skin plump. Over time you can experiment with new ingredients and build yourself a ‘smoothie pantry’, keep your frozen berries, bananas, avocados and leafy greens on hand and you will find that blending your breakfasts and on the go snacks soon becomes a natural part of your everyday routine.
Want more smoothie tips? Don’t forget to get my free Smart Smoothie Guide
Here is a recipe for my ultimate beauty-fuel smoothie made with blueberries, beetroot and Proplenish Marine Collagen. I like to call it the triple threat because it supports your liver, skin and gut health in one go! Purple foods are a brilliant source of anthocyanins, compounds that protect the skin from ageing and help the liver to detoxify. Add to that maca for hormone balance, turmeric for liver and digestion, good fats from coconut and seeds, probiotics from yogurt, marine collagen to prevent ageing and the ever versatile yet humble beet (which is another liver powerhouse), and you are literally ticking all the boxes to radiate health from within.
Makes 1 serve ( and you will be full for hours which is a good thing! My clients are never hungry!)
- 200 ml coconut water or filtered water
- 1/3 cup frozen organic blueberries
- 1/3 cup ice
- 1 small pre-cooked and chilled baby beets (or approx. 1/4 cup chopped)
- 1 serve Proplenish Marine Collagen powder plain
- 2 tbs hempseeds
- 1 tsp maca powder
- 1 tsp macqui berry powder
- 1/2 tsp turmeric powder
- 1 tsp bee pollen (plus 1 tsp to decorate)
- 2 tbs chia seeds, or chia gel (made by soaking chia seeds in coconut milk or water)
- 2 tbs raw hazelnuts or hazelnut butter
- 2 tbs coconut or full fat greek yogurt
- 1 tbs coconut oil
Place all ingredients in a blender and blend until smooth. Enjoy!
Want more expert beauty tips? I’ve also got a Beauty Fuel Diet e-book you will love and it’s packed with all my favourite beauty foods plus my soup cleanse guidelines. This is all based on the diet plan I created for Australia’s Next Top Model. And you can have it too:) Buy the e-book for $19.95
Lots of love, light and don’t forget the collagen, xo Sita
Sita Huber, BHSc Nutritional Medicine
Host of Eat in Love
Nutritionist for Australia’s Next Top Model