Are you trying to reach a goal weight or just looking for a good way to start your morning? The Banana Ginger Smoothie has five simple and super ingredients making it a good place to start. Fruits like, blueberries and bananas help you feel full and satisfied, making it a staple in any weight loss pursuit.
This quick and easy smoothie provides you with fiber, protein, and nutrients to help satiate cravings.
The Makings of a Healthy Smoothie
Flaxseed is packed with fiber, which helps make you feel full. When dieting, cravings are a slippery slope even if you don’t go to the chocolate covered almonds right away. Give your willpower the upper hand by eating regular meals with good fiber content to curb cravings and slow digestion. [i]
Blueberries are filled with cancer-fighting antioxidants, and Vitamin C. They also have a high fiber to calorie ratio, with almost 14% of your daily fiber for every 100 calories, making you more full without packing on the pounds.[ii]
Banana’s are another fruit with many benefits. The fruit offers, potassium linked to lowering blood pressure, and vitamin C to boost your immune system, but it can also make you feel full.[iii] Bananas are full of fiber, such as resistant starch which is good for satiating your hunger.
Did you know that there are studies that show that smelling a banana can reduce cravings? That’s pretty amazing that even smelling these fruits can satiate hunger.[iv]
**If you are looking to cut down on your total sugar levels, you can reduce the recipe to 1/2 a banana per smoothie.
Ginger was proven in a 2012 study to have a significant effect on whether subjects felt full, reduce hunger levels, and reduce the amount of food consumed. The active compounds in ginger are believed to influence our metabolism as well.[v] Ginger also has many other benefits like helping with nausea and acid reflux. If you’re looking to add more ginger to your diet, why not try this amazing Ginger Root Extract Powder?
Spinach is filled with nutrients like vitamin A and C, folate, magnesium and Vitamin K. It’s important to get these nutrients in high quantities as your body is likely to respond with hunger pains when you’re malnourished. These vitamins and minerals not only also help lead to stronger bones and improved eyesight. [vi]
Tip: you can use frozen spinach if you want to extend the shelf life and still keep the nutrient content!
Banana Ginger Smoothie
This Recipe from Pinoy Health Guide combines great foods to reduce belly fat:
Prep Time: 5 minutes
- Two tablespoons ground flaxseed
- 1 cup frozen blueberries
- One frozen ripe banana
- One tablespoon grated ginger
- ½ cup of baby spinach
ADDITIONAL: for a hit of protein add a serving of your favorite protein powder
- Put all the ingredients in a blender
- Blend until it’s at your preferred consistency.
This smoothie is high in fiber linked to reducing appetite and effective at keeping you full. Nutrients fill the smoothie with numerous benefits including a great taste.
Find more Great Recipes Here:
[i] Magee, MPH, RD E. The Benefits of Flaxseed. WebMD. 2017. Available at: http://www.webmd.com/diet/features/benefits-of-flaxseed#1. Accessed March 2, 2017.
[ii] Thompson, Chloe. The Health Benefits of Blueberries. WebMD. 2017. Available at: http://www.webmd.com/food-recipes/features/blueberries-nutritious-things-come-in-small-packages_. Accessed March 2, 2017.
[iii] Brooking, MS, RD K. 5 Reasons to Go Bananas « Food and Fitness. WebMD. 2015. Available at: http://blogs.webmd.com/food-and-nutrition/2015/08/5-reasons-to-go-bananas.html. Accessed March 2, 2017.
[iv] Hirsch, MD, A.R. Et. Gomez R. Weight Reduction Through Inhalation of Odorants. Journal of Neurological and Orthopaedic Medicine and Surgery. 1995. Available at: http://www.aromapatch.org/Hirsch_Weight_Loss_Smell.pdf. Accessed March 2, 2017.
[v] Mansour M, et. al. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study. Metabolism. 2012. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22538118. 2012;61(10):1347-1352. doi:10.1016/j.metabol.2012.03.016.
[vi] Gabrick, Andrea. Pump Up Your Diet With Spinach. WebMD. 2017. Available at: http://www.webmd.com/food-recipes/features/pump-up-diet-spinach. Accessed March 2, 2017.
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