Smoothies and juices are a great way to get a ton of nutrients in one convenient sip. Booya trainer Zander Gladish shares his favorite juice and smoothie recipes and why he’s an avid sipper!
Juicing vegetables and fruits separates the water and nutrients from the harder to digest fiber. Without this fiber, your body doesn’t have to work as hard to break down the food and receive the benefits. Therefore, you can get more of the vitamins and minerals in much larger quantities. If you’re only juicing fruits, however, the high sugar content will be absorbed by your blood stream much faster, which can cause a sudden blood sugar spike. Make sure to keep a balance of fruits and vegetables to fully reap the benefits of this liquid meal.
Zander recommends sticking to lower glycemic index ingredients:
1. Start with vegetables with a high water content such as celery or cucumber.
2. Add in some more vegetables like carrots or beets plus fruit like lemons, limes, oranges or grapefruits.
3. Top everything off with greens like spinach, chard, kale or romaine lettuce.
Smoothies and Shakes:
When making a smoothie, the blender uses the entire fruit and vegetable, which keeps all of the fiber intact. However, the process of blending breaks down the fiber a bit, making it easier for your body to digest and allowing for a slow release of nutrients into the blood stream. Because of the added fiber, smoothies tend to be more filling than juices. Be careful when purchasing smoothies instead of making your own. Add-ins like milk, yogurt or dairy bases will increase the calories of your drink. Zander loves to stick to green smoothies and always adds in a green leafy vegetable like chard, kale or spinach.
1. Start with a coconut water or almond milk base as your liquid.
2. Add in your favorite fruits (or easy-to-break-down vegetables like chunks of cucumbers) and a bit of ice. Frozen berries work great and are high in antioxidants. You won’t need ice if you’re using frozen fruit.
3. Top off your mixture with a protein powder or low-fat yogurt to bump up the nutrients and keep you fuller longer.