deconstruct your smoothie!

If you want to give your digestive system a break try my ‘Core Calm and Blended’ smoothie in a bowl!
If your like me a smoothie may not keep you satiated. But making a thicker version and adding some toppings makes you sit down and chew your food to ensure proper digestion. Follow these tips to ensure a low sugar nutritious meal every time.
 
3 Core Calm and Digested tips

Whether you enjoy your smoothie for breakfast, lunch or as a snack there are a few things to be mindful of:
 
1) Chew your smoothie.
We are used to drinking our smoothies but you still need to chew in order to release the necessary salivary enzymes required for proper digestion so instead of viewing your smoothie as a drink, view it as a smoothie meal in a bowl. 

2) Include protein and fat in your smoothie.
Fruits contain natural sugars that can cause your blood sugar to spike. So to help balance this effect, be sure to include protein (chia, sesame seeds) and fat (avocado, nuts) in your smoothie. Just as important, fat aids with vitamin and mineral absorption, so helps you get the most out of the fruits and veggies in your smoothie.

3) Don’t overload your smoothie with high-fructose fruits.
Yes, fruit is filled with healthy antioxidants and vitamins . But it’s easy to get carried away and add too many high-sugar fruits in your smoothie which will cause your insulin to spike causing you to feel hungry and tired shortly after as your blood sugar begins to fall again so try and use more veggies and add low sugar berries.

Check out my core calm and blended signature smoothie in a bowl and sneak in a couple of servings of greens before lunchtime!
 
CORE CALM AND BLENDED SMOOTHIE IN A BOWL
 
1 cup of baby spinach leaves
½-1 frozen banana
¼ fresh avocado
a handful of mint leaves
½-1 cup of water/coconut water
½ cup ice cubes
1 tbsp psyllium husk
​1 tsp slippery elm (optional)
½ tsp cinnamon
1 tsp stevia powder
toppings: your choice of LSA meal, chopped nuts, shredded coconut, seeds and berries
 
1. Process all the ingredients in a blender until thick and smooth. Pour into a bowl and top with desired ingredients and enjoy the crunch!
 
serves 1
prep time: 5 mins
Fructose friendly
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