How To Build The Perfect Smoothie #NaturalBeautybyLuanaMarchi


Including the habit to drink a Smoothie or a Green juice can be a quick and easy way to fuel your body with the minerals and nutrients, it needs to function at an optimum level. But, not all smoothies are created equal!

With smoothies and juices, it’s almost too easy to squeeze in extra fruit to give a sweet flavour.

Fruit certainly has a lot of health benefits, but as with any food, it’s possible to overdo it. Too much of any sugar — including the natural sugars found in fruit — causes a spike in insulin, the hormone responsible for fat storage.

When having a smoothie it is important to properly balance it with protein, fibre, vegetables (like greens), and healthy fats.


So, next time you’re making a smoothie, consider these tips:

-Choose a Base (1/2 – 1 cup): Water, coconut water, almond/coconut/macadamia milk, brewed tea.

-Choose a Fruit (1 – 1 1/2 cups): Apple, banana, berries (blueberries, raspberries, strawberries), kiwi, mango, melon, oranges, papaya, peach, pear, pineapple. (If your goal is to lose weight  try opting for fruits with lower sugar content)

-Pick a green, or two (1-2 cups): Vegetables help to balance out the sugar from the fruit while adding fiber, which will help you feel satisfied and energized. Spinach, kale, broccoli, celery, carrot, beetroot, zucchini, beet or carrot leaves, cucumber, mint, lemongrass

Choose a protein (amount varies): Protein helps to slow digestion, keeping your blood sugar and energy levels stable throughout the day. Greek yogurt or coconut yogurt, nut milk, tofu, avocado, WPI, vegan protein, seeds.

Add healthy fat (1-2 tbsp): Fat not only boosts satiety, it’s essential for vitamins A, D, E and K to be absorbed. Nuts, seeds, coconut, avocado, Brain Octane/MCT Oil.

-Give it a Boost, sprinkle on some spice or superfoods: Cacao powder, spirulina, maca powder, Cinnamon, beetroot powder, mushroom powder, ginger, turmeric, nutmeg, and cardamom...

Luana MarchiComment