Smooth-ie Sailing This Summer

Smoothies can be a great tool to help you lose weight – but only when done right. Put the wrong ingredients in them and they can be just as calorific as eating your favorite ice cream!

According to registered dietitian Leslie Langevin, MS, author of "The Anti-Inflammatory Kitchen Cookbook, "an all-fruit smoothie wouldn't be the best idea, since it's a large dose of sugar coming at you at one time with [limited] protein or healthy fats to satiate you or to prevent a huge spike in your blood sugar levels."

As such, she proposes that you stick to this smoothie recipe formula:

• 1 cup fruit (berries are the highest in fiber and antioxidants)

• 1 cup milk of choice or yogurt

• 1 fat of choice (1/4 avocado; 1 tablespoon nut butter; 1 to 2 tablespoons ground flaxseed, chia seeds, or hemp seeds; or 2 tablespoons pumpkin seeds, almond flour, nuts, or nut butter

• Extra protein (1 scoop of protein powder, tofu, or beans)

Sticking to this formula will create a satiating smoothie that ensures you get carbohydrates, protein, and healthy fats. The carbs give you energy, the healthy fats and fiber will keep you full longer, and the protein will sustain your energy.

You can stray from the formula a little, but aim to keep the smoothie between 300 and 400 calories. It should offer 13 to 20 grams of protein, at least six grams of fiber, 40 to 55 grams of carbs, 10 to 15 grams of healthy fats, and less than 36 grams of sugar.

Here are a few yummy ideas:

HONEYDEW PROTEIN SMOOTHIE

1 1/2 cups honeydew melon
2 cups spinach
1 teaspoon flaxmeal
8 raw almonds
1 serving vanilla protein powder (I used Vega Performance Protein; 41 g.)
3/4 cup unsweetened vanilla almond milk
5 ice cubes

BLUEBERRY MANGO KIWI KALE SMOOTHIE

2 cups baby spinach or kale
1 cup frozen blueberries
1/2 cup frozen mango
1 kiwi, peeled
3 tablespoons kidney or cannelini beans
1/8 cup walnuts
1 teaspoon flaxmeal
1 cup cold water

STRAWBERRY MILKSHAKE PROTEIN SMOOTHIE

1 1/2 cups frozen strawberries (about 12)
2 tablespoons rolled oats
1 1/2 cups vanilla soy milk
1/2 serving vanilla plant-based protein powder
5 raw almonds
1 medjool date

BLUEBERRY PINEAPPLE KALE SMOOTHIE

3 ounces vanilla nonfat Greek yogurt
1 tablespoon almond butter
1/2 cup frozen blueberries
1/2 cup frozen pineapple
1 cup kale
3/4 cup water

BANANA BERRY PEANUT BUTTER BROCCOLI SMOOTHIE

1 frozen banana
6 frozen strawberries
4 raw broccoli florets
6 ounces vanilla Greek yogurt (or soy yogurt)
1/2 tablespoon smooth peanut butter
1/4 cup cold water

Is your mouth watering yet? To make these refreshing healthy smoothies, just put the ingredients in a blender and blend til smooth. If you need some ideas for additional ingredient combinations, click the button below to book a Complimentary Assessment with Success Studio’s Registered Dietitian, R.D. Helen Ballew. And if you do try one of the recipes above, let us know your thoughts in the comments below .