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The Healthy Benefits of Daily Smoothies

Whether you’re committing to sticking to something or accomplishing something for the year, or trying to hit goals on a monthly basis—we’re here to tell you that we’ve got you!

And while we applaud everyone who’s trying to hit the gym, hit a new goal for their small business, or finally stick to that hobby you’ve been trying keep or quit, why not do it with a smoothie in hand?

The best part about this meal-on-the-go is you can add whatever you want. Toss in berries and bananas, choose from milk or juice, add some spinach or some protein powder, or even experiment with chia seeds and flax. The sky’s the limit when it comes to your palette preferences.

If an apple a day keeps the doctor away, what would a couple fruits and/or veggies do? 

The benefits of drinking a smoothie a day

1. They’re super fun and easy to make—and you save time!

If you’re in a crunch, but still need that boost of energy, skip the caffeine and make a smoothie instead. They’re quick, easy, and can usually be done in five minutes or less.

Our favourite hack? Fill mini jars with the fruit and vegetables you want in a smoothie ahead of time, so you can just grab, add water or milk and ice, blend, and go.  

Tip: Try to keep fruits to one cup, balancing it out by incorporating leafy green vegetables like kale or spinach, giving you an added dose of fiber, calcium, and iron

In need of some inspiration on where to start? This Beginner’s Green Smoothie by Pick Up Limes will give you the refreshing flavour you want, without feeling like you’re drinking spinach through a straw.

  • 2 frozen bananas
  • 2 Tbsp (30 mL) peanut butter
  • 1 cup (25 g) fresh spinach
  • 1½ cups (360 mL) unsweetened soy milk 

2. They help your overall health

For us, drinking a smoothie a day is great for helping incorporate our daily servings of fruits and vegetables—and it’s no surprise that this food group is crucial to good health. In fact, fiber is key to helping your digestive system and can help reduce the chances of heart disease, diabetes, and colon cancer.

Fiber rich ingredients include:  berries (raspberries, blackberries, strawberries), pears, apples, bananas, dark leafy green vegetables, chia seeds, sunflower kernels, ground flaxseed, and almond butter.

Tip: To keep your smoothie as healthy as possible consider using nutritional ingredients like one-percent milk, unsweetened soy milk or unsweetened almond milk, or even antioxidant-rich green tea.

3. They’ll also help you manage your food cravings

If you’re on a health-kick or weight loss journey, incorporating a smoothie a day may be just the habit you need to start your days. Smoothies can be a great source of energy and protein, especially at the start of your day—and with research suggesting that more protein at the start of the day helping you curb those carb cravings, it’s a great idea to add some protein into your daily mix.

Consider adding protein powder made from plants, milk, or eggs to their smoothies. You can also consider adding high protein ingredients like almonds and other nuts, peanut butter, flax seeds, soy milk, and tofu to your daily drink. 

Note: If you’re incorporating smoothies into your daily diet to help with weight loss, be sure to select low sugar, low carbohydrate, and low-fat ingredients.

This low-calorie Wake-Up Call Smoothie by Kristin Reisinger, founder and owner of IronPlate Studios, is filled with the right ingredients to give you the high-quality carbohydrates and protein your body needs first thing in the morning:

  • ½ cup frozen mixed berries
  • Handful of spinach
  • 8 oz unsweetened Silk almond milk
  • 1 scoop plant-based vanilla protein powder (Reisinger uses VegaOne Vanilla Performance Protein)

4. You’ll Feel Hydrated and Full

Are you getting your eight glasses of water a day? We all know that water is key to helping your body (and even growing your hair) so why not give your “water intake” a little bit of flavour?

One of the fastest and easiest ways to get all your servings of fruits and vegetables, while ensuring your body gets its daily water intake, is to incorporate smoothies into your day-to-day—making you feel not only hydrated, but full as well. Plus, you’ll get the added perk of having vitamins, minerals, and antioxidants added to your diet.

Tip: Try adding coconut water into your smoothie, a great source of electrolytes to help you rehydrate—without the added sugar found in sports drinks.  

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