Smoothies!

Just the name alone sounds refreshing, right?

If you were lucky enough to get a Vitamix or Ninja as a gift recently then you are probably looking for all kinds if smoothie recipes.  Here is a great little smoothie chart to give you inspiration for your own fruit and veggie combinations.

This smoothie is a little different and if you are someone who doesn't like a thick texture, you may not like this, but any good blender will make it very smooth:  Banana Oatmeal Smoothie 
It's delicious and very filling.  I highly recommend that all the ingredients be cold and/or frozen.  It's a great use for leftover oatmeal or make some oatmeal before bed, stick it in the fridge and then use it with frozen bananas.  It's perfect for after a Bootcamp session!

My personal go to smoothie that I like is very simple.  Pineapple, mango, banana, Greek yogurt (I usually have vanilla on hand) and then either vanilla almond milk or orange juice.  When I'm making it just for myself it's just two or three chunks of each fruit, two heaping tablespoons of yogurt and then I start with a 1/4 cup of liquid and pour in more as I blend until it is the consistency I like (I prefer thicker).  If I have little cutie mandarins, I'll throw one of those in too.  I don't use crushed ice because I use frozen fruit and don't want to water it down.

What about green smoothies?  Wondering how they taste or what is the best way to make one?  Here is a great one for you to start with.  Beginner's Green Smoothie.

I personally don't consider a smoothie a replacement for a meal, especially since my usual smoothie is mostly fruit with juice and a little yogurt, but it can be a great start for breakfast first thing in the morning followed with whole wheat toast and peanut butter. There is a whole world of protein powders to choose from as well as vitamin supplements that can be added to make a smoothie a vehicle for more nutrition and fuel for starting your day.  

Glycemic index

We would like to share some information on the "glycemic index" (or GI) to help you build better snacks. Understanding the basic concept of the GI can greatly aid in your ability to combine foods in a way that helps to keep your blood sugar even, preventing spikes and "bonks". You will also reduce cravings and maintain a good energy level.

What is Glycemic Index?
From the South Beach Diet website:
Glycemic Index or GI Index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels. It measures how much your blood glucose increases after eating.
Low Glycemic Index index food (less than 55) produce small rise in blood sugar and insulin level. Foods with GI index between 55 and 70 are consider intermediate-GI foods. High Glycemic Index food GI numbers (more than 70) make our blood sugar and insulin levels rise fast.

Research shown that low GI foods can:

• improve glucose and lipid levels in people with diabetes.

• benefits for weight control because they help control appetite and delay hunger. 

• low glycemic diet reduce insulin levels and insulin resistance.

• prevent heart disease.

Building Snacks
My basic snack formula is this:

1. Choose a "vehicle" such as whole grain bread/toast, oatmeal, crackers, or fresh fruits or veggies.
2. Add some protein and/or good (monounsaturated) fat such as nuts or nut butter, seeds, avocado, lowfat dairy or soy products, lean meats.

Fresh fruits and veggies offer so much in terms of nutrition and disease-fighting antioxidants but some (especially fruits) can have a higher glycemic index. On their own, these foods can create fluctuations in blood sugar, but pairing higher glycemic index foods with a little protein and/or monounsaturated fat will make a world of difference.

Snack examples:

• Apple slices with peanut or almond butter
• Mandarin oranges and a small handful of almonds
• Oatmeal with bananas and walnuts
• Raw veggies and hummus

For more information on the glycemic index or to look up the GI rating of common foods, visit the South Beach Diet Plan website, here.