This is pretty much my, and most people’s, reaction when told they must diet. For a little backstory, please continue reading. Feel free to skip ahead to the instructional part on green smoothies and the benefits it has on replacing a meal every so often.
For some time, I had been dreading having to resort to fruit and vegetable smoothies in order to cut weight for competition. Regular exercise isn’t enough sometimes. In early April I was looking at losing 8 pounds within two weeks to meet the restriction for my weight class at 155lbs. A combination of smart dieting and exercise was necessary to drop the weight and maintain it. Through five-day-a-week training and replacing one meal per day, typically dinner, with a green smoothie and a salad, I was able to achieve my goal of 4lbs per week. After the exhibition fight, I have been able to maintain my weight in a healthy manner with regular exercise.
- 1 Cup Spinach
- 1 Cup Frozen Mixed Berries -or- 1 Cup specific berries of choice
- 6 Baby Carrots -or- 1 Whole Carrot
- 1/3 Cup Plain Yogurt
- 1 Tablespoon Flaxseed
- 1 Tablespoon Honey
- 1/2 Cup Crushed Ice
- X Amount of Water to Thin Out
We start off by peeling the carrot and chopping it up, putting it in the bottom of the blender with the mixed berries and then the spinach on top. You can opt to start the blending process now to chop up the berries and carrots before adding the liquids. Once the solids are in the blender, the yogurt, flax seeds and honey are mixed in with crushed ice to thin out the smoothie and bring it all together. You may add any amount of water you feel to help thin out the smoothie even more to your liking.
Let’s break down the nutritional benefits this smoothie gives you. One cup of spinach provides a bolster in Vitamin A and Antioxidants to provide a healthy immune system and prevent high blood pressure respectively. The cup of mixed berries and carrots also provide a significant amount of Antioxidants, Vitamin A, Vitamin C, and Vitamin E. The flaxseed is added to provide a healthy dose of fiber and Omega-3 fatty acids to help the heart. The small amount of yogurt is for a tad bit of protein and some flavor. The added honey is a natural sweetener for the smoothie.
Replacing an evening meal with this smoothie, along with a small salad if necessary, can help dieting become easy. It helps fulfill the daily goal of fruits and vegetables, providing a healthy 3 servings, and promotes digestion while sleeping to maintain weight loss. This method has helped myself and many others in losing weight and maintaining a healthy diet after reaching our goals in a nutritious and satisfying way.
If you would like anymore information on Green Smoothies, there is more consultation with the Green Smoothie Girl.