Nutrition Frenzy

By now you should know the hidden dangers of ordering a smoothie at a fast food chain. (Some can contain more than 1100 calories and 150 grams of sugar. Talk about a liquid disaster!)

But the truth is these caloric abominations are giving the smoothie — originally a legit health food — a bad reputation. If you order wisely when eating out or collect a few of the right ingredients and then press the “on” button on your blender at home, you can make plenty of good — and good for you — concoctions, in 90 seconds or less!

And for those of you who aren’t exactly Top Chef candidates, they’re probably the easiest and fastest things you can whip up in the kitchen. They’re nutrient dense. And they’ll fill you up, energize you, and help you get (and stay) slim for good!

The great thing about smoothies is that they lend themselves to creative mixology. Want to cut a few more calories? Substitute skim milk for the recipe’s 1 percent milk. Want a dash more sweetness? Throw in more fruit. The smoothie is a forgiving and flexible recipe. When you know exactly what you’re putting into the blender, you don’t risk taking in 20 percent or more
of your calories from beverages, which can happen quickly if you suck down fast-food chain drinks.

So before you turn to Starbucks, Dunkin’ Donuts or the others for your next fruit-blended health horror, throw together one of these healthy and delicious smoothies to satisfy cravings without stretching your waistline.

THE INSTANT ENERGIZER
Turn on the juice!

(One serving)
1 cup skim milk
2 tablespoons frozen orange-juice concentrate
1 cup strawberries
1 kiwifruit
Calories per serving: 222; Protein: 11 g; Carbs: 44.5 g; Fat: 1.4 g; Fiber:
7 g

Caffeine-riddled coffee has become the standard elevator for dragging energy levels,
but it ultimately depletes the vitamin B stores that help keep your mind
sharp. This smoothie gets you going and boosts (or — if you’re a java junkie — replenishes) your vitamin B levels. On top of that, the protein helps trigger dopamine and norephinephrine, your brain’s wake-up chemicals.

MUSCLE MAXIMIZER
Pumpkin You Up!

(Serves one)
1 scoop low-fat butter pecan ice cream
1/2 cup canned pumpkin
1/2 cup low-fat milk
1 tablespoon vanilla whey protein powder
1 teaspoon ground flaxseed
3 ice cubes.
Calories per serving: 265; Protein: 17 g; Carbs: 41 g; Fat 5 g; Saturated
fat: 2 g; Sodium: 136 mg; Fiber: 7 g

This smoothie serves up plenty of protein, and adds flax seed’s mood-boosting
omega 3 fatty acids. Consider this smoothie your post-workout personal
trainer — encouraging your body to make the most of the routine you just finished.

Jump in the conversation over on Parenting our Children about ‘who is harder to raise? Boys or Girls?’