The Magic of a Good, Health Boosting Shake

What is the healthiest way to prepare one?

We can't deny that going to a modern cafe and requesting a breakfast smoothie makes us feel so trendy. Because to a certain extent it does, especially among the newer generation that is more focused on eating conscientiously. However, the idea is not to do it just to be in fashion or because it looks cool to walk around with a green shake in hand. Do it for conviction, so that it becomes a healthy habit you enjoy!

Maybe you think shakes are too expensive. It’s true that many are, precisely because they have become trendy. To make your own doesn’t have to be a mission - homemade smoothies are usually healthier options. Pre-made shakes sold in bottles usually contain additives and sweeteners that ruin any attempt at good intentions. Shakes prepared at your request, with organic products and no added sugar, using the best superfoods are the highest quality.

Studies show that regularly consuming natural shakes can help:

• Decrease lipid levels, boost the immune system, improve skin, provide energy, etc.

• Control weight when properly prepared. Prioritize nutrition by ensuring they contain enough fiber and protein. (.)

How many and which ingredients should my shake contain?

In general, a shake prepared as a snack ideally should not exceed 200 calories. To replace a main meal, consume a shake with up to 450 calories.

Shakes can be prepared according to individual taste and needs. It’s always best not to mix too many products. Try adding:

• One fresh or frozen cup of the main fruit you want as a base or dominant flavor. Examples include pineapple, mango, strawberries, papaya, banana, etc.

• Add another cup of a vegetable such as spinach, cucumber, arugula, etc.

• If you want to combine more than two fruits or vegetables (such as pineapple, mango and carrot), try to make it equal a total of two combined cups.

• Top with a scoop of protein powder or a cup of Greek yogurt or kefir.

• You can add one or two tablespoons of healthy fats, such as avocado, chia seeds, flaxseed, hemp or almond butter, or unsalted nuts of your choice.

• You can even add herbal leaves such as mint or basil, which besides contributing to aroma and flavor, have digestive and relaxing properties, among others.

• You’ll need liquid for the shake, too. Use water, cow's milk or dairy alternative such as almond, coconut, oat or cashew milk. A shake needs about 8 ounces of liquid, depending on how thick you prefer it.

• Give your health an extra boost by adding superfoods, herbs and ingredients that are a compendium of healthy additives to your shake, such as cinnamon, turmeric, ginger, raw cocoa powder, spirulina, powdered chaga or lion’s mane mushrooms, matcha tea, ginseng, biotin, ashwagandha, etc. Add just 1/3 teaspoon or the equivalent of the contents of one capsule, to avoid ruining the flavor of the shake or adding too much supplements.

• Try not to sweeten the shakes. If you must, use healthier options like a little bit of raw honey, stevia or coconut sugar, among others. (.)

Top ingredients for smoothies that you want to incorporate now:

• Spinach is a favorite leaf to use in green juices and smoothies because it contains many vitamins, antioxidants, minerals and provides fiber. (.)

• Kale has powerful antioxidants and is very helpful in fighting arthritis and other autoimmune diseases.(.)

• Avocado is a super healthy fat that also provides a creamy and delicious texture to shakes. (.)

• Beets are delicious and of great assistance to the body, especially for heart health. (.)

• Apples. Use any color: red, yellow or green. They all have distinct specific properties, but apples help improve the nutritional quality of a shake. The green ones are ideal for mixing with vegetables. (.)

• Some varieties are creamy, others are juicier, but all pears provide vitamins and prebiotics that help increase healthy intestinal microbiota. (.)

• Strawberries are versatile and sweet enough to enhance the flavor of any shake, providing fiber and vitamins like vitamin C. (.)

• Blueberries help fight free radicals that age and damage our cells, thanks to the amount of antioxidants they contain. (.)

• If you want a good consistency and rich shake, just add half a banana. It provides fiber, energy and minerals such as potassium. (.)

• Pineapple has fiber, vitamin C and healthy digestive enzymes. (.)

• In addition to all the antioxidants it contains, mango helps with digestion and the body’s defense system due to its prebiotics. (.)

• Chia and flax seeds are excellent sources of fiber, as well as Omega 3 fatty acids. (., .)

Superfood suggestions for that extra boost

• For inflammation: Turmeric, ginger, quercetin, resveratrol (., ., ., .)

• To fight stress: Ashwagandha, rhodiola, astragalus, Asian ginseng, basil, magnesium (., .)

• To boost the immune system: Vitamins C and D, astragalus, ginger (.)

• For the digestive system: Ginger, probiotics such as yogurt or kefir, triphala, digestive enzymes (.)

• For skin, hair and nails: Biotin, collagen, resveratrol

Now that you’re informed, let's get to work! Prepare healthy shakes that nourish and fill you with energy for 2021. If you need more ideas, visit misantoremedio.com, where you can find simple recipes for protein shakes that will help you with your goal of improving your quality of life.

Let's be healthier, together!

Your friends at Santo Remedio