Try This Power Smoothie Recipe from Borne Appétit
Talk about a sweet tooth! We eat and drink 22 teaspoons -- almost half a cup -- of added sugar each day. That's way more than the American Heart Association recommendation of 6 teaspoons per day for women and 9 teaspoons per day for men. Our sweets add up: Americans basically consume their weight -- about 142 pounds -- in sugar in just one year.
Added sugars include all kinds of sugars and syrups that are put in a product during processing to make it "taste better” - although some would argue sugars are added to increase food craving. We are born with an evolutionary taste preference for sweets and avoidance of bitter, shaped in utero. Sugars have little nutritional value other than providing extra calories. At a time when unhealthy eating habits and obesity are problems for both adults and children, choosing a diet with fewer sweet and fatty foods could be a biological battle at any age but is especially challenging for children.
Soda, fruit drinks and juices, sports drinks, energy drinks, and other sugar-sweetened beverages are the No. 1 source of added sugar in American diets. A recent study found that drinking one or two sugary drinks a day raises the risk of type 2 diabetes by 26% compared with those who limit sweet drinks to just one a month. Although we should note that sugar alone isn't to blame for diabetes. Diets that are high in calories from any source, like sugar or fat, lead to weight gain -- and being overweight raises your chance of type 2 diabetes.
Smoothie has become a household word for families trying to lead healthier lifestyles. When I make a nutrient dense smoothie for breakfast or snack, I make sure to use high quality fresh ingredients and healthy foods that are minimally-processed and chemical-free. Be aware that many commerically-made smoothies labelled “real fruit” are not healthy and contain as much sugar as the sugar-sweetned beverages we are trying to replace, as well as other ingredients I would not want my family to ingest.
For example, McDonald's large blueberry pomegranate smoothie contains a whopping 70g of sugar! Since four grams of sugar is equal to one teaspoon, this smoothie has 17.5 teaspoons of sugar. Starbucks smoothies contain whey protein. While whey protein is popular with many bariatric diets and with body builders, it is a highly-processed food often filled with preservatives, genetically modified organisms (GMOs), allergens like dairy (whey protein isolate) and soy, and other synthetic toxins like aspartame, saccharin, and artificial flavors. These are unhealthy ingredients and certainly not something I would give to a child.
Make your own smoothie using my recipe from Borne Appétit instead of buying expensive commercially-prepared versions. It's super easy to make and your body will love you for it.Power Smoothie from Borne Appétit (Paleo, Dairy-free)Ingredients1 can Trader Joe’s light coconut milk (100% coconut milk, no added ingredients)1 can roasted coconut water8 ice cubes4 leaves of swiss chard torn to pieces1 very large frozen banana, sliced (I peel, slice, and freeze bananas as soon as I get them home from the grocery store)1 handful of raw almonds2 TBS sunflower seed butter (no added sugar)ToolsHigh-powered blenderMeasuring spoonDirectionsPut all the ingredients in a high-powered blender and process on high speed until smooth. Drink immediately.Making healthy food really is as simple as that!Don't miss my sharepost on Weight Loss with Green Smoothies!
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