Smart Smoothies!

Better Nutrition, April, 2000 by Deanna Efird

5 supplements to add for extra energy

A smoothie is one of those things that varies a great deal in how people define it. Lately, the word "smoothie" is used to describe a variety of beverages -- some made-to-order at juice bars or smoothie establishments, some prepared at home, and even some prepackaged drinks and frozen-fruit mixes that can be found in health food and grocery stores.

As the name suggests, a smoothie is a drink that has a smooth texture. But there's more to it than that. A true smoothie uses fresh ingredients. The four basic components of a smoothie are fresh or fresh-frozen fruit and fruit juice (preferably organic), yogurt and milk. The ingredients are blended to achieve a nice, smooth textured drink.

There is some room for variation in these ingredients. If you're looking for a non-dairy smoothie, soy or rice milk can be substituted for the cow's milk, and sorbet can be substituted for the yogurt. What fruits and juices you choose to put in your smoothie are completely up to you. Most smoothies do include some banana because it helps to give just the right texture; however, banana is not an essential ingredient. Your smoothie should be tailored to your own personal taste.

Pump it Up

The smoothie has been around since the 1960s, though its resurgence has been just since the 80s when the modern sports and fitness craze began to catch on. Today, it is common to drink a smoothie as a power drink or as a meal replacement. In doing so, it's important to remember that adding supplements can give your smoothie that extra punch for energy. Jamison Starbuck, herbalist for Better Nutrition and practicing naturopathic physician says, "As a physician, I think smoothies with soy protein are a great energy alternative to high-fat traditional breakfasts like bacon and eggs." Whether you drink yours for breakfast or have it as a snack, the following five supplements are good choices for giving your smoothie an extra energy boost. They're readily available at your local health food store and will blend well into your favorite homemade smoothie recipes.

Bee Pollen: Bee pollen has, for a long time, been a popular supplement. It is rich in vitamins and minerals, as well as enzymes and amino acids. Although well known for its benefits in helping hay fever and allergies, bee pollen is also known for its ability to increase endurance and promote longevity. Surprisingly, bee pollen is also an excellent source of protein!

When adding bee pollen to a smoothie, it is recommended that you use bee pollen granules, usually found in the refrigerator case of your natural products store. Add one teaspoon to your smoothie and blend with the other ingredients. (Note: bee products are not recommended for people who suffer from asthma.)

Ginseng: This Chinese herb, often used to combat fatigue and lack of energy, is a great addition to any smoothie to give it a boost. Panax ginseng, long known for its energizing and adaptogenic properties, has been found to have a positive effect on athletic performance, reaction time and visual/motor coordination.

Available in standardized extract form, 20-30 drops should be added to your smoothie and blended with the other ingredients.

Soy: A good choice for a protein energy shake, powdered soy protein can easily be added to your favorite smoothie. In addition to protein, soy is a rich source of magnesium, potassium and vitamin B-6. Thanks to the isoflavones found in soy, it's a heart-healthy addition that has the ability to lower cholesterol. Blend the recommended amount (check label) with the other ingredients you choose for a smoothie that really packs a punch!

Wheat Germ: About 65 percent of the calories in grains come from complex carbohydrates. This makes supplementing with grains a good choice, since the current dietary recommendation calls for 60 - 65 percent of our daily calories to come from carbohydrates.

Wheat germ is packed with nutrients. In addition to the fact that it's rich in vitamin E, the B vitamins and selenium, wheat germ is high in protein and iron -- two nutrients our bodies need for energy. Add one-third of a cup to the ingredients you choose when making 32 oz. of smoothie (two 16 oz. smoothies) to give it that extra boost!

Oat Bran: Nutritionally, oats are similar to whole wheat, the main difference being that the oat kernel has not been taken apart, and the wheat kernel has. Oats, too, are high in protein and fiber, and are a good source of zinc, vitamins and iron. The fiber in oat bran is the soluble kind, which has been found to lower cholesterol. When adding oat bran to your favorite smoothie, sprinkle one-third of a cup into the blender with the other ingredients you've chosen and blend until smooth.

Make it fun!

Of course there are other supplements that can easily be blended into a smoothie. The important thing is that, when making a smoothie, you choose ingredients that suit your taste and supplementation needs. Once you've decided on the ingredients, just blend and enjoy!