Are You Making THESE Smoothie Mistakes?

The Case for Smoothies

Are you looking for something that tastes delicious, is easy to digest, and packed full of nutrients? If so, smoothies may be just what you are looking for.

Last week we uncovered the truth about juice. Read more about it here.  

Smoothies are an excellent alternative to juice. This is because they have the pros of juice (easy to drink and digest) with few of the cons.

When you juice, you remove much of the fiber from the fruit and vegetable ingredients. Remember, fiber helps keep your digestive system moving and stabilizes blood sugar.

When you make a smoothie, you retain the beneficial fiber. You also keep your portions in check.

Smoothie .jpeg

Not All Smoothies are Created Equally

Smoothies, like most food, can vary dramatically based on how they are prepared.

I commonly work with people who think they are making wonderfully nutritious smoothies. But when we get down to the details, we discover their smoothies are full of sugar and keeping them from their health goals.

I don’t want this to happen to you! So I compiled the top 5 smoothie mistakes I see people making.

Keep reading to make sure you aren’t making one of these very common mistakes.

Smoothie Mistake #1: Using dodgy protein powders.

This is the MOST common smoothie mistake my client’s make.

Most protein powders do NOT do you any favors.

Basically, the vast majority of protein powders are over priced and ultimately underperform. They are filled with strange protein sources and even stranger additives. Plus, most taste gross. Or the gross taste is masked with tons of sugar or artificial sweeteners (both wellness sabotagers).

There are a few exceptions, but you have to really be purposeful in your purchase.

Still looking to add protein to your smoothies? No problem. Try these whole food protein options:

  • Hemp seeds
  • Chia seeds
  • Nuts
  • Dark green leafy vegetables
  • Pumpkin seeds
  • Silken tofu

Smoothie Mistake #2: Adding fruit juice instead of whole fruit.

It’s tempting to add sweet fruit juice to your smoothies. However, fruit juice adds a whole lot of sugar to your smoothies without the help of blood sugar stabilizing fiber.

Instead of adding fruit juice, add whole fruit! That way you get the great taste and the beneficial qualities of eating the whole food.

Smoothie Mistake #3: Forgetting the green vegetables.

Does the idea of adding spinach or kale to your smoothie gross you out?

It shouldn’t.

A handful or two of green leafy vegetables adds serious nutrition without taking away from the taste.

Does the idea of drinking a green colored smoothie make you cringe? If so, add some dark colored fruit (like blueberries) to mask the color. This is also a great trick for sneaking vegetables into children smoothies.

Smoothie Mistake #4: Using yogurt as the base.

Many smoothie recipes use yogurt as its base.

Why’s this a mistake? There’s so many reasons I could devote an entire post to answering this. Bottomline: most yogurts are full of sugar and odd preservatives that don’t do you any health favors.

If you crave a creamy smoothies, use alternatives to yogurt to get the consistency you desire. Nut milks (like almond or cashew), hemp milk, or flaxseed milk are all great options. Also adding a handful of nuts or a tablespoon of nut butter can up the creamy factor.

Smoothie Mistake #5: Buying expensive premade smoothies.

Store or restaurant smoothies, while tasty, can cost $7 or more per serving. If you’re drinking one day, that’s $49 a week or nearly $2500 a year.

You can easily make homemade and nutritious smoothies for a fraction of the price. And to save time, you can blend up a few at a time and drink them over the next few days.

Good for You Smoothie Recipes?

Looking for mistake-free smoothie recipes? Check out my smoothie recipes.

Glow Getter Smoothie

Skye’s Detox Smoothie

A Better Way Breakfast Smoothie (from The ABC’s of Wellness)

Sending you health, light, and love,

Skye

The Breakfast Mistake Most People Make

The Myth

I’m writing this from Jackson Hole where I’ve spent an incredible few days with my husband. We’ve hiked, biked, and dined our way through the Grand Tetons. And yesterday while enjoying a lazy breakfast on the patio, sitting in the early morning sunshine and watching the horses on the property frolic, I realized something IMPORTANT I need to share with you.

It’s a mistake almost everyone I work with makes that sabotages best intentions to feel and look their best. And it has to do with breakfast.

Breakfast is a HUGE area of confusion.

Many times I’ll have someone proudly tell me they eat oatmeal for breakfast every morning. When I ask which kind, they almost always say, “The microwaveable kind in the packets.” This is often followed with descriptions of brown sugar and maple or cream-of-some kind of fruit. And an explanation that they need a fast breakfast option.

This hurts my heart because despite their best intentions, these folks are victims of mass marketing and food confusion. “Instant” or processed oats are the grain equivalent of white bread. Then add the artificial flavoring to make it brown sugar and maple and you are basically eating Wonder Bread with sugar, food coloring, and high fructose corn syrup.

Yuck.

If you enjoy oatmeal (and really enjoy it because I deeply believe we should actively enjoy what we eat), there is another way.

A better way, really. And it includes whole grain oats and real fruit and nuts. Don’t fret — this can be done quickly and efficiently and also tastes great. Much better than the microwaved oatmeal in packets.

The Solution

The better way is steel cut oats (sometimes called Scottish or Irish oats). Steel cut oats are unrefined and have not undergone steaming or rolling. They are literally oat groats cut into smaller pieces. A whole grain approach to oats.

Because they are not previously steamed or rolled, steel cut oats have a toothsome texture and naturally nutty flavor. They keep you fuller longer and have a glow glycemic index. Once cooked, they reheat nicely (unlike quick cook oats) and retain their shape and texture.

Some are scared off because steel cut oats take longer to cook than their quick cook and instant varieties. While it is true (steel cut oats take around 25 minutes to cook), I’m going to let you in on a secret.

You can whip up steel cut oats in a large batch and enjoy them all week.

That’s right. You can make a batch once or twice a week, portion into daily servings, add your toppings of choice, and quickly reheat once you are ready to enjoy them.

And I’m going to share my recipe for steel cut oats plus the toppings I am loving right now.

The Recipe

Morning Glory Steel Cut Oats

Serves 5

For the Steel Cut Oats

1 cup steel cut oats (my favorites are these from Bob’s Red Mill)

3 cups of water

1 cup of almond milk

1/4 tsp salt

Optional: 1 Tbsp coconut oil

For the Toppings

1 green apple, cored and cut into pieces

1/4 cup raw almonds, coarsely chopped

Almond milk to desired consistency

If you like sweeter breakfasts: A sprinkling of coconut sugar or pure Grade B maple syrup.

1. Combine milk and water in a pot and heat on medium to medium-high. Bring just to boil.
Optional step (but highly recommended to enhance flavor and texture): In the meantime, add 1 Tbsp coconut oil to a small pan on medium heat. Add steel cut oats and cook for 2 minutes, until fragrant.
2. Add oats to pot with milk and water and stir. Bring back to boil and reduce heat to low.
3. Cook, stirring occasionally for 20 minutes.
4. Add salt and stir. Cook for an additional 5 minutes or until most of the liquid is absorbed.
5. Divide and serve with toppings of your choice.

Consider yourself warned on the biggest breakfast myth and shown an easy way to cook up better oats.

If oats are your thing, I challenge you to make up a batch of your own steel cut oats this week. You’ll find they taste better and keep you full longer — you won’t ever go back to the instant variety! If you take the steel cut oatmeal challenge, take a photo and tag @a.better.way.wellness. I would love to see and hear all about it.

If oats aren’t for you, try my Glow Getter Smoothie.

Sending you light until next time.

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