PhiloSophie

As a total smoothie convert, I’ve done a lot of research about the best time to drink your smoothie. I don’t know about you, but sometimes I feel a bit guilty if I don’t do my morning smoothie. It’s kind of like working out…I might not feel as good if I skip. But I don’t always feel like slurping a giant ice-filled smoothie – particularly in the cooler months. I also don’t love a huge smoothie swishing around in my belly before going leaping up and down on my rebounder! So the question is: Is there a better time to have my smoothie? And if I skip it in the morning, what about a dinner smoothie?

MORNING

The best time to have a smoothie is truly in the morning either at least 1 hour before your workout, or directly after your session. The reason is because if you are filling it with protein powder and nutrients, you want them to fuel your day. The other brilliant thing about a morning smoothie is that it can serve as a breakfast replacement for those of us who either don’t have the time or appetite for a sit-down breakfast.

If I am skipping my breakfast in place of a smoothie, I like to add some of the following ingredients to make it more breakfasty:

  1. 2 tbsp organic rolled oats
  2. 2 tbsp ground flax
  3. 2 tbsp hemp seeds
  4. 1/2 cup of goat or coconut yogurt

LUNCH

You totally could do a lunchtime smoothie, but I like to chew instead of slurp at lunchtime. This is the meal where I get all my raw veggies in, and I like texture, particularly crunchiness. This is why a juice or smoothie cleanse has never appealed to me – I detest the idea of a wholly liquid diet.

I prefer a juice (in place of a smoothie) if I’m feeling uber healthy at lunch, but this is alongside my actual lunch. Here’s my favorite ingredients for my lunchtime juice:

  • Spinach
  • Romaine
  • Dandelion greens (great for liver cleansing)
  • Apple
  • Lemon
  • Ginger

DINNER

I don’t recommend drinking a massive smoothie at dinner, unless you are in a crazy rush and it’s the only healthy thing you can find. If you do decide to have a juice or smoothie at dinnertime, make sure it is extremely low in sugar (skip the fruit), and you don’t need much protein in it, unless you’re training for a marathon.

When do you drink your daily smoothie?

10 Common Green Smoothie Mistakes to Avoid

By Jennifer Thompson

When it comes to making a good green smoothie, there are some definite do’s and don’ts. Green smoothies are truly amazing, and if you make them right, you open your body up to a whole new world of energy-boosting nutrients that you may have otherwise struggled to get into your diet.

Drinking a blended smoothie of fruits and greens is a high-power dose of vitamins, minerals, and antioxidants and a natural immune booster to keep you fit and healthy for life. You can fast-track your learning curve and become a green smoothie expert in no time if you avoid these common mistakes:

  • Thinking more is more: You can easily get overexcited when you first start making green smoothies, and you may be tempted to just start throwing everything in the blender. People have asked if they can blend raw potatoes in their smoothies (answer: no), and one smoothie student was kicked off a bus in London because she put an entire bulb of garlic in her green smoothie and thought nothing about taking her nose-curling smoothie with her to work. With raw food, the combinations do matter if you want a good taste.

  • Not adding water to the blender: A sure way to kill an innocent household blender is to add fruits and greens with no water. The motor of a standard blend just can’t handle all that fiber, and it’s going to burn out and die an early death. To keep your blender alive and kicking, always add your fruits and water first, and blend. Then add your leafy greens and blend again.

  • Forgetting to add leafy greens: The star nutrition players in a green smoothie are the dark, leafy greens. Actually, the whole point in having a green smoothie is to eat more greens in an easy-to-prepare and good-tasting way.

    Adding green powder blends is definitely okay because they give you more minerals from other sources of greens, like kelp, alfalfa, spirulina, chlorella, and wheatgrass. But nothing trumps fresh greens. Don’t forget to add a handful of spinach, kale, watercress, fresh parsley, or Swiss chard to make a real green smoothie.

  • Using the same greens every day: When you get into the habit of adding leafy greens to your smoothie, you have to remember to switch them out and use variety in your recipes. Getting different greens means your body gets all the nutrients it needs. You can have the same greens for a few days, but then switch to something else. Buy spinach, collard greens, and bok choy for your smoothies one week and choose kale, Swiss chard, and dandelion greens the next week.

  • Buying low-quality superfoods: Don’t make the mistake of choosing low-priced superfoods. You get what you pay for, and cheap superfoods are cheap because they’re cut with added fillers. Ideally, choose 100-percent certified organic to avoid fillers and to make sure you’re getting a good, quality product. Remember, this purchase is an investment in your health. And because you only need a small amount of a superfood in your green smoothie (1 teaspoon to 1 tablespoon), a small, high-quality bag can actually last a long time.

  • Not washing your fresh ingredients: Leafy greens are grown in the earth, and they tend to have soil on them when you buy them fresh. They can also have little bugs and critters that also enjoy the taste of their leaves. You definitely want to wash that stuff off before you start throwing your ingredients in the blender. In your sink or a large tub, combine 1 tablespoon white vinegar per 1 gallon of room temperature water and let your produce soak for 10 minutes before rinsing repeatedly.

  • Storing your smoothie unrefrigerated: One of the best things about green smoothies is that you can make them in advance and they’ll keep for up to two days refrigerated. That means you can make your smoothie the night before, store it in the fridge (a glass container is best), and simply grab it and go in the morning to get a healthy start to your busy day. That all works well as long as you actually store your smoothie in the refrigerator before drinking it. Don’t leave your smoothie on the counter, in your car, or sitting out at work for hours at a time and expect it to still be fresh. You can store your smoothie in a cooler if you don’t have access to a fridge.

  • Adding hidden fat and calories: Although coconut water and vegan milks such as rice milk, soy milk, or coconut milk may seem like healthy liquids to add to your smoothie, be warned that they can quickly tip the scales of extra fat and calories, potentially giving your once-healthy smoothie even more calories than a bowl of ice cream. Most vegan milks contain added sugar, chemical preservatives, and coloring agents. All of a sudden, your smoothie isn’t as natural as it was, and you don’t even taste the extra calories!

    Stick with water as a healthy base for your smoothies; if you’re looking for something different, use homemade almond milk with no added sugar or preservatives.

  • Using protein powder: A protein powder is made from extracted foods and not whole ingredients. Pea protein isn’t a bunch of peas dried and ground into powder form; rather, it’s a pea that had the protein pulled out and all other parts thrown away. Eating extracted proteins has been shown to be hard on the kidneys and isn’t great for your colon or skin, either. Your best bet is to use only whole-food powders such as hemp seed, flaxseed, spirulina, chlorella, or acai powder, and avoid extracted protein powders.

  • Not enjoying the taste: The whole reason you’re making green smoothies is to get more valuable nutrients into your diet, but that doesn’t mean you have to suffer through the taste. Green smoothies can taste really good, even if they’re admittedly very strange in color.

    To make your smoothie sweeter, add more naturally sweet fruits, such as pineapple, mango, or orange. To balance out too much sweet, add more bitter greens, such as kale or Swiss chard. Enhance the flavor with your favorite organic spices. Don’t be afraid to adjust your ingredients for your taste. Long-term, you’re much more likely to stick with green smoothies if you enjoy drinking them every day.

Know the Best Time to Drink Your Smoothie

Smoothies are the great stuff to have especially when you are on a weight loss diet. The very common question that we come across when it comes to a smoothie is “when is the best time of the day to have greens smoothies?” But, the fact is, the best time to have a smoothie depends on the type of ingredients go into it. For example, you can have a smoothie made using vegetables and fresh vegetables if you wish to skip a sit-down meal or drink a vegetable smoothie as a healthy alternative to snacks.

Post or Pre-workout

Before or after working out is the best time to have a smoothie. Go for the post and pre-workout smoothies to amplify your workout game with a super-food blend.

In the morning

Higher carbohydrate smoothies are the best early smoothies. These early smoothies function as quick energy for the body, and you’ll have all day to burn off. By adding protein and healthy fat to this smoothie helps to make that energy last more evenly and long-term. Morning is the great time to create smoothies that includes fruit, nuts or seeds, or even some antioxidant-rich ingredients largely to round out the nutrition.

For Lunch

Smoothies are the healthy meal replacement with lower calories and higher nutrition. The smoothies you choose for the lunch time should be balanced in terms of macro and micronutrients. It should include a handful of baby spinach, romaine or other greens with complex carbohydrates healthy fats and protein.

As a Snack

Satisfying your hunger pangs with a smoothie is a good move as it fulfills your need for minerals and amino acids. Creamy smoothies made with nuts or seeds are the ideal option for snack alternatives.

You can also use greens smoothies recipes to make a dessert to satisfy your sweet tooth in a gluten-free way. No matter whenever you choose to drink a smoothie, a super-food smoothie is always a great choice!

Ditch the chocolate & relax with a bedtime smoothie to help you sleep better!

Struggling with what to eat before bed at night? Last night’s rendezvous with Ben & Jerry or the greasy buffalo wings leftover from dinner may not be your bet. Face it, your sleep is going to be as messy as the food stains on your sheets if you opt for that kind of bedtime snack.

Just like unhealthy snack binges, your daily meals trigger how well you sleep each night. How does your diet stand up against sleep? Does it support it or sabotage it? The simple (but not-so-easy-to-do) answer is the healthier you eat throughout the day, the better you’ll sleep at night. But sometimes a little snack before bed can help with relaxation.

Why not try a delish bedtime smoothie – with sleep-inducing ingredients – to satisfy your cravings AND help you sleep? When you think of a smoothie, a quick, healthy breakfast choice comes to mind. Trick out your smoothie with sleep-fueled ingredients and you’ve just found a flawless bedtime snack.

  • Milk. Calcium ramps up the relaxation while tryptophan helps you fall asleep. The perfect sleep combo.
  • Bananas. Melatonin, serotonin and magnesium in bananas will help your muscles uncoil and help you sleep soundly.
  • Honey. Used for years as a natural sleep aid, honey contributes to the release of melatonin
  • Flax seed. High amounts of tryptophan and omega-3 fatty acids increase levels of the sleep-regulating serotonin.
  • Almonds. A good source of magnesium, which promotes sleep and muscle relaxation.

Now let’s blend these sleep-generating ingredients with some tasty flavors. Check out the recipes below.

Peanut Butter Banana Smoothie Recipe

Ingredients

  • 2 bananas
  • 2 tbsp. honey
  • 1 cup milk
  • ½ cup peanut butter
  • 2 cup ice cubes

Showtime. Place all the ingredients into a blender. Blend for approx. 30 seconds or until smooth. Recipe via allrecipes.com

Cherry Pie Smoothie Recipe

Ingredients

  • 1 cup frozen or fresh cherries
  • 1/2 cup plain yogurt
  • 1/2 tsp. vanilla
  • 1 tsp. honey
  • 1 cup almond milk
  • 1/3 cup almond milk

Showtime. Place all ingredients into your blender. Blend until smooth and add more milk to thin out. Recipe via gimmesomeoven.com

Banana & Nutmeg Smoothie Recipe

Ingredients

  • 1 banana
  • 1.5 cup almond milk
  • 1/4 tbsp. nutmeg
  • 2 tbsp. honey

Showtime. Place all of the ingredients into a blender and blend until smooth. Recipe via marthastewart.com

Almond & Flax Seed Smoothie Recipe

Ingredients

  • 2 tbsp. peanut or almond butter
  • 1 banana
  • 2 tbsp. flax seed
  • 1/2 cup almond milk
  • 1 tsp. honey

Showtime. Place all the ingredients in a blender and blend until smooth. Recipe via cookieandkate.com

How to hack a smoothie recipe

After cleaning the kitchen from dinner, the last thing you want is a blended mess all over the counter. During your weekly grocery trip, add all the ingredients to your shopping list or sub in the fruits you have available. When you get home, use zip-lock bags and prep the smoothies for the week and place in the freezer.

Delicious smoothies can help put you to sleep but so can following a daily sleep routine that allows your body to wake up refreshed and ready to conquer the day.

5 Super Sleep Smoothie Recipes

The pizza monster, the ice cream demon, the dreaded fajita phantom; these are just some of the horrifying hallucinations that often terrorize the dreams of sleepers who overindulge in their beloved comfort food before bed. It’s only later that they have to ask the heavens for a midnight exorcism as their body fights sugar spikes, gluten gut, and indigestion intensity.

And while the battle for a good night’s sleep should not completely eliminate such yummy options from your diet, there are other more suitable suggestions available to keep cravings at bay and satisfy your sweet tooth.

Of all the fruits of our searching, we’ve found, what we think is the perfect blend of quality ingredients, sumptuous sensations, and health-friendly flavors to solve this emotional equation … the smoothie.

Prepared with digestion in mind, and made to order based on your unique tastes, with the just the right balance of best-in-class calories, the smoothie is supremely suited to complement your circadian rhythm without sabotaging your sleep cycle.

Below are our top picks for smoothie blends to fill your bedtime belly without frightening your docile dreams.

Dr. Breus’s Sleep Smoothie

Dr. Michael Breus is one of SleepScore’s respected advisors and sits on our board. He knows more than most on how to achieve a great night’s sleep. Here’s his recommendation on the ideal sleep smoothie. Both bananas and kiwis have ingredients that promote sleep while Montmorency (U.S. grown/frozen, dried variety) cherries are filled with anti-inflammatory agents. Coconut and almond milk are perfect for those looking to avoid issues with lactose intolerance.

INGREDIENTS

  • 2 oz. tart cherry juice concentrate
  • 1 banana
  • 1 kiwi fruit
  • 1-cup coconut or almond milk
  • 10 ice cubes

Nighttime Green Smoothie

Greens are known to help with digestion, are packed with vitamins, and are low in sugar and fat. This combination of ingredients also adds tea and tart cherry along with bananas and almond butter to provide a bit of sweetness and an easy and enjoyable texture to delight the taste buds while it all goes down the hatch.

INGREDIENTS

  • 1/2 cup uncooked old-fashioned rolled oats
  • 2 cups baby spinach
  • 1 cup brewed chamomile tea (cooled)
  • 1-cup tart cherry juice (or more tea)
  • 2 large bananas (fresh or frozen)
  • 2 tablespoons almond butter

Sweet Dreams Smoothie Recipe

Who doesn’t love a bit of honey in their tea before bed? Well, why stop at tea when you can put it in a yummy smoothie? The Sweet Dream Smoothie combines warm milk, banana, cherries, nutmeg, and honey to provide a healthy combination of ingredients that can help you fall asleep faster and sleep longer. For those who are lactose intolerant, substitute milk with Chamomile or Valerian, or cherry juice.

INGREDIENTS

  • 1/2-cup warm milk
  • 1/2 fresh medium banana
  • 1/2 cup pitted cherries
  • 1/4-teaspoon nutmeg
  • 1-teaspoon honey

Power Sleep Smoothie: A Chocolate Vanilla Sedation

The right amount of fat taken at the right time can help you fall asleep. These fats need not be ice cream and Oreos, but healthy fats like nut butter and avocado. This smoothie combines good fats with just the right amount of cocoa. It also mixes other sleep-inducing ingredients like a banana to provide a belly full of goodness packed with nutrition and perfect to help you slip into the dream world.

INGREDIENTS

  • 1 Ripe small banana
  • 2 Tbsp. Cocoa Powder, unsweetened
  • 1 Cup of ice
  • 2 Scoops Vital Proteins Vanilla Collagen Peptides.
  • 1 Tsp. Bulletproof Brain Octane (can substitute unrefined coconut oil)
  • ½-1 Cup coconut water/ or regular water
  • 1 Tbsp. nut butter
  • ¼ Avocado
  • ¼ Tsp. vanilla
  • 1-2 Tbsp. of pure organic maple syrup

Ultimate Pre-Sleep Smoothie

Kiwi is known to improve sleep quality because it contains high levels of antioxidant and serotonin levels. Bananas contain tryptophan, which we all know from our Thanksgiving Turkey gorging, can induce sleepiness. The last item is oats, which provide a nutty texture while also being full of magnesium and calcium, two minerals associated with deep sleep.

INGREDIENTS

  • 1 kiwi
  • 1 frozen banana
  • ½ cup uncooked oats
  • 2 cups kale
  • 1 tbsp. honey
  • 1 tbsp. almond butter
  • ½ cup milk (or soy milk)

June 25th, 2019

Back in the day, the standard bedtime snack for better sleep was a warm glass of milk. Now we know there are many foods that promote sleep: cherries, oats, bananas, dark greens, honey, almonds, dates, figs, cashews, and chamomile tea are all great for getting a good night’s sleep. And an awesome way to get your little ones to like these super healthy foods is by putting them in a smoothie. Smoothies are super easy to make and super yummy. They’re also a simple way to disguise some of your kid’s red flag foods! They say, “I hate Kale!” You think, “You don’t even know it, but you just ate some!” Happiness and healthiness prevails. While smoothies are a great snack for any time of day and can be made a million ways, today we’re sharing 10 super smoothies that promote peaceful sleep.

Green Smoothie

From EatingWell: September/October 2011

Get your daily dose of dark leafy greens any time of day with this delicious green smoothie. Ground flaxseed adds omega-3s. Pour any extra into a freezer-pop mold and have it later as a frozen green smoothie pop.

Ingredients

  • 2 ripe medium bananas
  • 1 ripe pear or apple, peeled if desired, chopped
  • 2 cups chopped kale leaves, tough stems removed (see Notes)
  • 1/2 cup cold orange juice
  • 1/2 cup cold water
  • 12 ice cubes
  • 1 tablespoon ground flaxseed (see Notes)

Preparation

Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.

Tips & Notes

Notes: Choose organic kale when possible. Nonorganic can have high pesticide residue.

Look for ground flaxseeds (or flaxmeal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.

From Health Smoothie HQ

Ingredients

  • 1/2 cup warm milk
  • 1/2 fresh medium banana
  • 1/2 cup pitted cherries
  • 1/4 teaspoon nutmeg
  • 1 teaspoon honey

The Add-ons

  • 1 tablespoon flax seeds
  • 1/4 cup almonds
  • 1/2 tablespoon cacao powder

Preparation

Place the ingredients into your high-speed blender and blend for around 30-45 seconds or until your desired consistency is reached.

NutriBullet Sleepy Seeds Smoothie

Found on Make Drinks

Ingredients

  • 1 banana, sliced
  • 1⁄4 cup blueberries
  • 1⁄4 cup raspberries
  • 2 cups spinach
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seed

Preparation

Place ingredients into a blender, fill to the max water line and blend until a smooth consistency is achieved. For the best results with easy clean up, we recommend using a NutriBullet Nutrition Extractor.

The Sleep Doctor’s Sleep Smoothie

Found on The Dr. Oz Show

Ingredients

  • 1 cup tart cherry juice
  • 1/2 banana
  • 1/2 cup soy milk or 4-6 oz soy yogurt
  • 5 ice cubes
  • 1/4 tsp pure vanilla extract

Preparation

Combine the cherry juice, banana, milk or yogurt with fat-free milk, ice and vanilla in a blender. Blend until smooth.

Sweet Dream Smoothie

Found on ABC.Go.Com

Ingredients

  • 1/2 cup warm milk
  • 1/2 banana (room temperature)
  • 1/4 teaspoon (dash) cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon maple syrup or honey (optional)

Preparation

Combine milk, banana, cinnamon, vanilla extract, and maple syrup or honey in a blender and whirl until frothy and smooth. Drink before going to bed.

Found on MInd Body Green

Ingredients

  • 1 kiwi
  • 1 frozen banana
  • ½ cup uncooked oats
  • 2 cups kale
  • 1 tbsp honey
  • 1 tbsp almond butter
  • ½ cup milk (or soy milk)

Preparation

Put all ingredients in a blender and blend until smooth.

Sleep Like a Baby Smoothie Elixir Recipe

Found on Susan Smith Jones

Ingredients

  • 1 cup lemon balm or chamomile tea or a combination of both
  • 1/2 ripe large banana, or if it’s a small one – use an entire banana
  • 8 – 12 fresh or frozen, pitted, cherries
  • 1 teaspoon Hawaiian Spirulina Pacifica powder
  • 1 – 2 teaspoons of chia seeds (sometimes I substitute flaxseeds)
  • 1/2 stalk celery

Preparation

In a blender, put all of the ingredients and blend until smooth. If you would prefer it thinner, add some more tea. Sip this delicious and relax-enhancing smooth about 60-90 minutes before bedtime. This is n stupendous, surefire sleep remedy that I recommend often in my private practice and everyone wonders how they ever slept or lived without this recipe.

Nightly Nightcap

Found on Craig Hitchens Therapies

Ingredients

  • 1 Banana
  • 1 Date
  • 1 Fig
  • 12 Cashews

Preparation

Top off to your blending devices fill line with coconut water and/or almond milk (or alternatives) and blend thoroughly and serve.

Healthy Sleep Smoothie

Found on Restonic

Ingredients

  • 1 banana
  • Handful of kale
  • 1 kiwi fruit
  • ½ avocado
  • 400ml milk
  • 1tbsp honey

Preparation

Place ingredients into a blender, fill to the max water line, and blend until a smooth consistency is achieved.

Eat Right, Sleep Tight Smoothie

Found on Healthy Food Style

Ingredients

  • 2 peaches
  • 1 banana
  • 2 tbsp. grounded almonds
  • 1/2 almond milk or 1/2 cup water
  • fresh mint leaves

Preparation

Combine the ingredients together in a blender and blend for a while till you get this creamy and tasty smoothie.

Have ideas for other sleep-promoting foods that could go in a smoothie? Or recipes for smoothies that promote peaceful sleep you’d like to share? Let us know in the comments. We’d love to hear from you!

Green smoothie before bed

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