February 19, 2007



This article outlines the nutritional value of drinking smoothies. It includes some sample ingredients and can be modified, based on personal tastes, food sensitivities and finances. Get your blenders and coffee mills ready because this article is DELICIOUS!

The difference between using a blender and a juicer to create something enjoyable and nourishing to drink is nutritionally significant. A blender mixes all of the chosen ingredients being blended so nothing is wasted. A juicer squeezes the liquid portion out of the ingredients being juiced, leaving all of the fiber behind. Current recommended daily value for fiber is between 30-35 grams. To increase our daily fiber intake, use a blender rather than a juicer to make a smoothie.

A coffee mill is used to crush ingredients that blend well when added to the liquid portion of the smoothie. Shelled pumpkin seeds and flax seeds are two ingredients that blend well, AND add more fiber to the diet.

Some people have diabetes and need to either limit or restrict their intake of fruit. Others have conditions like diverticulitis and may be sensitive to the ingestion of foods that contain tiny seeds. If there is ever a question about any kind of food allergy or sensitivity, please check with your doctor before drinking a smoothie that contains fresh and raw fruit and other natural ingredients.

Cranberries (Seasonal)
Pomegranate seeds (In season between September and December)
Seedless grapes
Other fruit
Soy milk
Pomegranate juice
Orange juice
Liquid Colloidal Minerals (Some experts question safety and value)
Flax seeds
Shelled Pumpkin seeds
Whey protein powder

Based on personal tastes, food sensitivities and financial status, we can pick and choose from the above list or even add some of our own personal favorites. The key to blending, though, is to have more fruit than liquid in the blender before whipping up the final product. Using some frozen fruit can help the smoothie immediately taste chilled, cold and refreshing!

Remember to grind the flax seeds and shelled pumpkin seeds in the coffee mill before adding to the blender. Use these two ingredients sparingly. I would suggest about two teaspoons of flax, and approximately a handful of shelled pumpkin seeds per blender preparation.

Add the recommended amount of liquid minerals to the blender after considering that a full blender serves up to four people if choosing to use this controversial ingredient.

One smoothie a day adds a lot of nutritional value to our diet. I am talking about fiber, phytonutrients, complex carbohydrates, enzymes, omega 3 fatty acids, protein, vitamins and minerals.

The fiber alone can help to keep us regular (pun intended by the Stoolman), especially when used in conjunction with a doctor recommended regular exercise plan. Fresh fiber and regular exercise can figuratively help make brown eyes turn blue! This is because there is a difference between clay and sand at stool time.

Being creative and experimenting with different combinations of ingredients could mean feeling excited about drinking SMOOTHIES!

Written by,
Mark S. Rogers, LPC.
Licensed Professional Counselor

Father And Sons: Thanks for supporting Stooltime Counseling, Danny, Eddie and David!

If it's neither smoothie time, nor Stooltime, what time is it? It's Coffee Time near Niagara Falls, Canada!

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