Breakfast Smoothie Bliss

I'm on a smoothie kick right now you guys. For some reason, I'll have smoothies for awhile and then I'll decide I don't like it anymore, and then I'll get back to it eventually. I've found that depending on the nutritional state of my body, sometimes smoothies spike my blood sugar and since I have them early in the morning (post yoga and dog walk, but before my actual workout), it's not ideal. Well, it's never really ideal to spike to your blood sugar, but first thing in the morning for your first meal is particularly not great.

Lately, my body has been responding to it really well though and I have added them back in. I normally make a really big one in my vitamix, have half at breakfast with some eggs, and then I drink the other half post workout. I think it is the balance of having it with eggs that prevents the blood sugar spike.

The reason I started playing around with them again was that I felt I wasn't getting enough leafy greens in my day and smoothies are a great and super easy way to incorporate 1-3 servings. The recipe that I use is not very sweet at all, so depending on what type of greens you use, it might taste a little... well... green... like grass. You can always adjust the ingredients so that it fits your palate better, just pay attention to how you feel after you drink it to ensure that you aren't spiking your blood sugar. For me the best indicator of that is a slightly racing heart. I will feel like my heart rate picks up and deep breathing won't bring it back down.

Seriously an incredible investment. Vitamix blenders are expensive but worth every penny. We have had ours for about 5 years now.

The other thing I like to do is make sure I am getting a pretty even mix of protein, carbs, and fat. Normally first thing in the morning I would want to avoid carbs and focus on protein and fat, but because I also drink it after my workout (when I would want to typically avoid fat), I want the carbs in there as well. So, if you are making a big smoothie and drinking half before and half after, I would recommend using the first recipe below, but I will also include two other recipes if you want specifically pre or post workout.

One other thing to note- these measurements aren't exact so I apologize. I am definitely an eye-baller when it comes to my smoothies so you may have to play around with the quantities just a tad :)

Recipe 1: Drink before and after workout

1-2 cups ice

1 1/2 cups milk (any type of milk that you prefer, including non-dairy options)

1 1/2 cups full fat plain greek yogurt

1 banana

3-4 cups greens (kale, spinach, arugula, your choice here! Personally I think spinach tends to add the least green flavor)

3/4 cup frozen blueberries

PRO TIP: put the smoothie you are having later in a shaker bottle so that when it separates in the fridge you can easily mix it back up!

Blend and enjoy! I sometimes make this without the blueberries, just depends what I have on hand. I can taste the greens more without them, but it doesn't bother me.

Recipe 2: Drink before workout

1-2 cups ice

3/4 cup milk (the more fat the better here)

3/4 cup full fat greek yogurt (flavored is fine here as long as there is not added sugar, the point is to keep the carb count as low as possible)

2 cups greens

1/2 banana

2 tablespoons nut butter (again, your preference but no added sugar)

Blend! This is a fat bomb with the added nut butter, but with the milk and yogurt, you are still getting at least 30 grams of protein as well (GAINS!). Adding nut butter to the smoothie always feels indulgent but remember to drink slowly and savor.

Recipe 3: Drink post workout

1-2 cups ice

3/4 cup milk (the less fat the better)

3/4 cup fat free greek yogurt

2 cups greens

1 banana

1/2-1 cup berries of choice (frozen or fresh)

Blend! Check the protein on the milk and the yogurt to ensure that you are still getting at least 25-30 grams of protein with this. If you aren't, you could always add a little scoop of protein powder. Remember not to go overboard on the protein intake though. Just because your smoothie has 50 grams of protein in it, doesn't mean your body will absorb it all. In fact, research has shown that the body best handles protein absorption in about 30-40 grams (flexes based on individual body chemistry). So don't waste your precious powder making a protein bomb.

Give these a try and let me know whatcha think!