Healthy Smoothie Recipes

DIABETIC FRIENDLY

When you want something cold and refreshing, nothing tastes better than a fruit smoothie or icy blended drink. For a diabetes-friendly breakfast or snack, break out the blender and try some of these yogurt or nondairy diabetic smoothies packed with berries, veggies, and more.

Carrot-Mango-Green Tea Smoothies

Not one, not two, but three power foods--carrots, green tea, and chia seeds--kick up the health value of this nondairy smoothie. Mango and ginger add fresh tropical flavor to the 69-calorie drink.

Ingredients

•  3 cups water
•  1 cup sliced carrots or packaged peeled baby carrots
•  1 inch fresh ginger, thinly sliced
•  4 green tea bags
•  2 cups frozen mango chunks
•  1 teaspoon honey
•  1 tablespoon chia seeds (optional)

Super Berry Smoothies

True to its name, this smoothie contains three antioxidant-rich berries. Sneak in baby spinach leaves, pomegranate juice, and protein powder for a super-charged nondairy smoothie that’s low-fat and low-carb.

Ingredients

•  2 cups frozen unsweetened strawberries
•  1 cup frozen unsweetened raspberries
•  1 cup fresh blackberries or blueberries
•  1 cup fresh baby spinach leaves
•  1 cup pomegranate juice
•  3 tablespoons RAW PROTEIN powder!

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Top 25 Power Foods for Diabetes

"Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything."Genesis 9:3 

The best foods for diabetes are most often whole foods that are not processed, such as fruits and vegetables. Including these extra-healthy power foods in your diet will help you meet your nutritional needs as well as lower your risk of diabetes complications such as heart disease. 

Of course, the foods on this list shouldn't be the only foods you eat, but incorporating some or all into your diabetes meal plan will help improve your overall health.If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood sugar levels. Plus, you're probably already eating a bunch of the foods on this list.

For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.

*APPLES*ASPERAGUS*AVOCADOS*BEANS*BLUEBERRIES
*CRANBERRIES*FISH

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THE TRUTH ABOUT GLUTEN FREE

"So, whether you eat or drink, or whatever you do, do all to the glory of God."

The trend for gluten free products has significantly gone up over the the last 5 years. More and more people are claiming to be gluten free. The funny thing is, if you were to ask them what that even means, half of them couldn't tell you.  When new clients come to sit with me during their first nutrition consultation, many express their concern for a gluten free diet and tend to be the most over weight. If gluten free has the assumption by most to be a healthier alternative, then why are most finding it hard to lose weight. In fact, most people who reach for gluten free products don't have celiac disease and or even a sensitivity to wheat. 

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However, the grocery stores have capitalized on this trend and have created specific gluten free sections just for you! Funny though if you really look at what's on the shelf, its simply stocked with processed corn products and fake sugar that has no nutritional value. But hey, it's gluten free! Some are high in saturated fat cholesterol and others may be high in calories. A slew of herbal remedies have also hit the market, promising to ease gluten sensitivity. There’s little evidence that any of them help.

So what is celiac disease.....

Experts estimate that about 1% of Americans have celiac disease. The condition, caused by an abnormal immune response to gluten, can damage the lining of the small intestine. In turn, this can prevent important nutrients from being absorbed. If you haven't been tested, there are other ways to stay healthy.

The basis of a healthy, gluten-free diet, as with any diet, should be natural foods. Lean meats and fish, organic fruits and vegetables and low-fat dairy products are all safe for people with celiac disease. Grains that don’t contain gluten, such as quinoa and amaranth, are another healthy option. More and more products are being made with such grains, from bread to pasta.



Before you start a new diet or meal plan, make sure you are eating food based on your specific personal goals. Remember, you don't have to guess anymore. Set up your free consultation over the phone with me @erinsfitclub@gmail.com. Let us plan together!

SUGAR!!!!

      HOW MUCH SUGAR ARE YOU REALLY EATING!

Lets face it, sugar tastes great. But what is the price we are willing to pay for that second of satisfaction on our bodies? Diabetes, high blood pressure, stroke, hardened arteries, just to name a few of the deadly diseases that are increasing in numbers. Americans consume, on average, 765 grams of sugar every five days. To put that in perspective, in 1822 we consumed on average 45 grams every five days. That is equal to one can of soda. Now we consume 17 times that, or the equivalent to 17 cans of soda.

The American Heart Association recommends we consume less than 10 teaspoons of sugar a day. The average adult American misses that mark by a lot. Like about 12 teaspoons. The average American gobbles down on average 22 teaspoons a day. And the average child? 32 teaspoons. Pretty sure none of us needs that much to make the medicine go down. Mary Poppins, it seems, was an enabler. If you took away all the sugar in an average American diet, you would subtract 500 calories a day. Of course, since we are not taking it away, that means sugar adds 500 calories a day to our diet (and waistlines). That is like eating 10 strips of bacon a day. Even bacon-loving Americans might stop short of that.
                                             

                                       Make small changes!

                  1.Increase water and add fresh fruit to give it more taste. 
2.Look at the ingredients, if you can't understand what it says, you shouldn't eat it. 
                              3. Eat fruit as an alternative every time you crave sugar!   

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