Wednesday, November 4, 2015

The Nutrition Bomb: Green Smoothies

So I recently decided to change my morning routine. I used to have the following every morning:

 - 8 oz. skim milk
 - 1 scoop Optimum Nutrition 100% Natural Whey Protein Powder
 - 1/2 cup quick oats

-Add all to shaker cup, shake and drink.

At my most recent doctor's appointment my three month sugar average (A1C) ticked up. I am still in the normal range but right near the top. And with Type 2 Diabetes prevalent in my genealogy I decided it was time to look at ways to cut carbs.

First, all carbs contribute to blood sugar. Since skim milk is 0% fat it has a higher percentage of milk sugar (lactose, etc). I will be doing a full post on skim milk in the future but suffice it to say that the stuff is just not good for you.

Oatmeal, while a whole grain, can contribute as well. And I was eating a lot of oatmeal.

So here is my new morning recipe:

1 cup raw Kale
1 cup raw Spinach
1/2 cup grapefruit juice (squeezed, not from concentrate)
1/2 cup unsweetened almond milk
1/2 cup blueberries or strawberries
1/2 cup of either what you didn't use above, or substitute 1/2 of a banana
1 tblsp chia seeds
1 tblsp coconut oil (or a quality coconut oil based MCT oil)
1 scoop Optimum Nutrition 100% Natural Whey Protein Powder

Put into a blender and blend into a smooth. (I usually add some water to make it a littel thinner and easier to drink).

A slightly sweeter version is to use 1/2 cup unpasteurized, preservative free apple cider in place of the grapefruit juice.

All of these ingredients are good for you, relatively low in sugar. (Berries are particularly lower in sugar than most fruits.) If you are really watching carbs then cut down on the fruit or stay away from bananas completely.
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