Perfect smoothies

Smoothies are wonderful. The options are endless. Almost any fruit combination works, and you can add anything from spinach or kale to flax seed. I make mine with greek yogurt (protein, yay!) and a combination of fresh/frozen fruit. Never ice or milk. Ice never crushes that well in my blender, plus it gets watered down. Milk always got too frothy. Yesterday I made a yummy smoothie, and I thought I’d share. What I used:

One cup of frozen blueberries

20130205-140803.jpg

One medium banana, sliced (my slices were slightly frozen)
20130205-140810.jpg

One cup fresh strawberries
20130205-140823.jpg

One cup plain greek yogurt and a splash (~1/4 cup) of juice to get things moving a little easier.

20130205-140831.jpg

Yum. Blend away!
20130205-140837.jpg

Perfect consistency, thickness, and it tasted damn good. 
20130205-140844.jpg

No added sugar (unless you count the splash of juice, which contained probably 2 grams of sugar) and full of protein, vitamins and minerals. Perfect snack!

Healthy Snack Ideas

Most days I have a mid-morning snack, afternoon snack and something after dinner. I (try to, at least) stay away from things like crackers and pretzels because once I start, I can’t stop. Even if I get one serving on a plate, put the box away and sit at the table, I go back for more. I’m addicted. I like to have mini-meals that fill me up so that I’m not tempted to graze until the next meal. Other times, it’s just raw fruits or vegetables, which is a great option. Fruits and vegetables with a high water content have been shown to curb hunger, which means you’re likely to eat less during your mealtimes. Despite what you may have been told, drinking water does not have the same effect of satiety that eating high water content freggies does. Lettuce, tomatoes, spinach, carrots, celery, cucumbers, radishes, mushrooms, broccoli and cauliflower are some examples of vegetables with a high water content. Some fruits with a high-water content are strawberries, watermelon, cantaloupe, blueberries, apples and grapefruit. So basically, snack on fruits and veggies!

When I want my mini-meals, I have to be careful. A mini-meal can turn into a big meal if you don’t pay attention to your portion sizes. Just like any other meal, I try to have a fruit or veggie and combine healthy fats, protein and carbs. Some good snack options that won’t leave you hungry an hour later:

Banana or apple with a tablespoon of peanut butter
Plain greek yogurt topped with 1/2 cup fresh or frozen fruit and 1/2 ounce nuts
Veggies with 2 tablespoons of hummus
Cottage cheese prepared in a number of ways – with fruit, vegetables, all sorts of things
Veggie egg white omelet
Grilled cheese sandwich (I always make mine with no butter and part-skim mozzarella)

Happy snacking!