Smoothies and Shakes: how “GOOD” are they for weight loss

Patients often tell me they are eating “healthy” because they make smoothies every morning or juice every day.

Not all smoothies and shakes are created equal.

Tasty  smoothies often contain a lot of fruit, dairy, and additional sugar. For example, an all natural homemade smoothie consisting of  a banana, honey, yogurt, and fresh fruit might set you back a whopping 400 or more calories in one sitting!

Unless you have done intense aerobic or anaerobic activity for an hour or two, you do not need 400 calories of sugar and carbohydrate in one sitting. The body can only metabolize  small portion of those calories to  make up for the immediate calorie “deficit” while the rest get stored as….FAT.

What’s more, the blender has already done the work that your metabolism should be doing. By chewing and digesting whole foods, you body kicks into metabolic gear by simply breaking down the food. The more protein and fat, the more work the metabolism must do (see my notes on Thermogenesis) and thus the more calories you burn!!

Unless you are using a physician directed protein shake supplement or need a smoothie for convenience sake, my opinion is to EAT food, not drink it, in order to burn more calories and rev your metabolic rate.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mindful Eating and Weight Loss

Good food should be enjoyed, slowly, with thought and emotion.

Did you know that there are dietary and weight loss benefits by simply slowing down to think about, plan, eat, and enjoy high quality food?

By becoming aware of the positive and nurturing qualities of food selections, and being aware of hunger and satiety cues, you can develop a mindful eating process where you respect your inner relationship with food and the wisdom with which you make your food choices.

It may be used as an opportunity to meditate upon your thoughts, emotions and feelings in the present, ultimately reducing stress hormone levels that lead to weight gain.

According to the Center for Mindful Eating, “positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom. By using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body, acknowledging your responses to food (likes, dislikes or neutral) without judgment, and becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating you can change your relationship to food.”

https://www.thecenterformindfuleating.org/Principles-Mindful-Eating

New Year, New You

So, 2016 is coming to a close. The proverbial “new year’s resolution” hangs over your head. For many, it is  a commitment to losing weight….not just to look good, but to feel more energetic, help with mood, increase fitness ability, and improve overall health for the long term.

I love this quote:

“Yesterday, you said tomorrow.”

Here’s to making a commitment and sticking to it in 2017.

I am ready to help if you are ready!