Up & Coming Weekly

May 24, 2022

Up and Coming Weekly is a weekly publication in Fayetteville, NC and Fort Bragg, NC area offering local news, views, arts, entertainment and community event and business information.

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Page 17 of 24

WWW.UPANDCOMINGWEEKLY.COM MAY 25 - 31, 2022 UCW 17 I love smoothies in the summer, and I often make them with what I have picked from the garden or what I have in the refrigerator. Smoothies are popular because they are versatile, nutritious, portable and delicious. ey often become a morn- ing meal, afternoon snack and a great way to make a healthy meal. Fitness centers are carving out spe- cialty smoothie areas and availability in grocery stores, cafes and restaurants are on the rise. Smoothies are thick and creamy beverages blended with fruit, fruit juice, coconut water, almond milk, vegetables, yogurt, seeds, nuts or dairy products. ey are often blended with frozen fruit or ice, giving the consis- tency of a milkshake. Homemade smoothies can be a combo of fruit such as berries, ba- nanas, peaches, mango, pineapple, strawberries and blueberries. Vegetables may include spinach, avocado, cucumbers and carrots. Nuts and seeds are popular additions and may include peanut butter, almond butter, chia seeds, pecans and al- monds. Many extras can consist of herbs, spices, protein powder and powdered vitamins — the addition of nontra- ditional sweeteners may be maple syrup, raw sugar, sorbet and honey. Proteins are another requested ad- dition and are often paired with yogurt and vegetables. Smoothies can be a great way to increase your fiber intake, including nuts, vegetables, and whole grains. A smoothie can be beneficial for health reasons, but it can also have a downside with ingredients packed with sugar. Just because you are drink- ing a smoothie does not always mean healthy! Commercial ingredients tend to be higher in added sugar. Reading the label of a ready-made product will help you identify ingredients to look for: granulated sugar, ice cream and sherbet. It can be a misconception that they are low in calories because some can pack more than 1,000 calories de- pending on the size and ingredients. Establishments that sell smoothies may have a summary of ingredients and calorie counts. Smoothies can be used as an apparent weight loss tool if the intake does not increase your daily caloric needs. ey can be as filling as solid food, and drinking your calories rather than eating them can be just as satisfying but not for all your meals. Begin experimenting with what you like, and the best way is to select your base, which will be juice, water or dairy. e most nutritious combine fruit, veggies, yogurt and healthy fats. e superfoods rich in antioxidants are berries, and veggies will give you an extra power boost. Making your smoothie is the first step in a combo that you will look forward to having each day with a recommended one serving. If you are interested in making it a meal, include at least 25 grams of protein and 10 grams of protein for a snack. e pairing of ingredients is just as crucial as a well-planned meal. Research what is beneficial for your dietary needs and ingredients, and be mindful of calories. You can find many recipes online, and when you begin making them, you will quickly find your favorites. ere are a variety of blenders in all price ranges. Select one with a blade in the bottom with a container, good processing speed, and a cap for refrig- eration in two container sizes. Live, love life and have a smoothie. FITNESS CYNTHIA ROSS, Personal Trainer. COMMENTS? Editor@ upandcomingweekly.com. 910- 484-6200. Smoothies can be nutritious treats with lots of possibilities by CYNTHIA ROSS Photo courtesy of Pexels EXPERIENCE BETTER! At Bragg Mutual, We Make Banking Simple. Join Us And Experience The Difference YOU ARE OUR PURPOSE Equal Credit Opportunity Lender.

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