Self TreatmentSmoothie Recipe
Most people know that skipping breakfast is a very unhealthy habit, and can actually lead to weight gain. It can also indirectly lead to diabetes and heart disease, by causing unhealthy fluctuations of your insulin and blood sugar levels. A common reason for people to skip this important meal is either being “too busy” or lack of knowledge as to what constitutes a healthy breakfast. One of the best ways to start the day is with a healthy, delicious smoothie – and it only takes less than 5 minutes to prepare.
The health benefits of a well-prepared smoothie include weight loss and, combined with a healthy lifestyle, may aid in the prevention of heart disease, diabetes, high blood pressure, cancer, stroke, arthritis, and many other chronic, degenerative diseases. Because of the combination of ingredients suggested below, the smoothie is a well-balanced meal and has a low glycemic index which is beneficial for providing long-lasting energy without promoting weight gain. The exact ingredients and proportions can be modified to suit your tastes but ideally should include the following:
- Ice cubes to start
- Coconut water as a healthy source of electrolytes and to provide desired consistency of the drink
- Fresh fruit for fiber and antioxidants
- Nuts and/or seeds for essentially fatty acids which reduce cholesterol and heart disease, in the same way that fish oil is known to do
- Yogurt for healthy probiotic cultures or coconut milk for another health-promoting fatty acid and long-lasting energy
- Whey protein powder as a healthy energy source, and contributing to a low glycemic index
- Traditional steel cut oatmeal (not instant) for fiber and lowering cholesterol
- 1 raw egg (optional) to provide additional protein and energy
- It’s best not to add any additional sugar, but a teaspoon of honey helps make the smoothie more palatable to some.
Ideally, you should vary the ingredients from time to time, but here are some preferences are based on taste and health benefits. As far as fruit is concerned, berries are very tasty and provide very high levels of antioxidants. Favorites include blueberries, raspberries, blackberries, and strawberries. Pineapple and or banana is a great addition if you like the taste and desire a thicker smoothie. Some healthy nut options include almond, walnut, peanut, and macadamia. Seeds that are great for smoothies include pumpkin (useful in preventing prostate troubles), sunflower, flax & hemp (great source of health-promoting omega 3 fatty acids) and the less known but extremely health-promoting chia seed, which has an extremely high antioxidant profile.
Combine all ingredients in a blender, and your smoothie is ready to go – enjoy!
