Summer seems to be in full swing here with hot days and balmy nights. In the summer time my appetite seems to go way down and very few things actually sound good to me. Some of my staples include: coffee on ice (of course 😉 ) , big ol’ salads, chips, salsa & guacamole (another no brainer), and some cool beverages in the form of rosé or bourbon mule. Another favorite at our house just about year round are smoothies. I love smoothies because you can get a whole meals worth of nutrients packed into a single glass. Plus the ice cold consistency is a treat on a hot day…
Now because it is liquid it will fill you up pretty quick, but can also have a tendency to leave you hungry a short while after you sip the last sip. I’ve learned a few tricks along the way and I wanted to share some of them with you today..
Get all your macros..
One of the best ways to ensure you stay full for a few hours is to balance it out. I’m not huge on counting macros, but I am a big fan of making sure at just about each meal I’ve got some protein, healthy fats, and carbs. My smoothies or power shakes are no different. For your protein you can either use your favorite protein powder or you can get your protein from things like yogurt, nuts/nut butters, milk, etc. For some of my favorite fats check out the section below. Your carbs can come from your fruit added in, any dairy you add in. You can also add a 1/4 c of dry oats per serving if you want to make it more of a meal or if you know it will be a while before you eat again.
Drink your veggies..
Another tip is to pack as many veggies in as you can handle. Some of my favorites are beets and greens. You can buy pre cooked beets or you can roast them up ahead of time. If you buy greens for your smoothies and notice they go bad before you can use them up, try storing them in your freezer. You can also play around and try adding in some different herbs or veggies to see what you like and what you don’t like. One of the advantages of smoothies over juicing is that you keep the fiber which helps stabilize your blood sugar and helps with the full feeling. So if you’ve juiced in the past or are thinking about it, try adding those same ingredients into your smoothie instead.
What should I mix it with?
Depending on your current goals and how many calories you’re aiming for each day you can play around with the bases a bit. Some of my favorites are cold coffee, water, and plain milk. You can try coconut water for extra hydration or milk substitutes.
Sweeten it up a bit..
Part of what makes the smoothie so good is the fruit you add to it. I usually keep it pretty simple with bananas or frozen berries. However, sometimes I like to go tropical and add in some mango or pineapple. The best part is you get to decide what you wanna add. Smoothies are also a great place to experiment because the flavors can be masked a bit. It’s great to add variety to make sure you’re getting all the vitamins and nutrients your body needs to function at its best. And it just keeps things exciting, who doesn’t want that?
Don’t forget your fats..
Fat is no longer a bad word. In fact there has been so much research done lately that supports our need for healthy fats in our diets. Some of my go-to’s are avocados, nuts or nut butters, and seeds like chia or ground flax seeds.
A few last tips..
If time is of the essence on those crazy mornings, you can make up some smoothie bags ahead of time and store them in your freezer until you are ready to use them up. This will shave off a little time in the morning routine and will ensure you’re getting the right amount.
I know there are so many places that sell smoothies/shakes these days and sometimes they can be a good option if you’re on the go. I would however, just caution you to look at the sugar content and the ingredients. Sometimes “healthy” foods are simply a glorified junk food which is ok on occasion. Keep those goals in mind and ask yourself if it is a worthwhile trade or not. Ultimately you know what works for you and what doesn’t, remember you are the expert of your own body–just be informed.
What are some of your favorite smoothie/shake combos? Comment below and let me know! I’ll be sharing some of my favorites that are perfect for this time of year.
Until next time,