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3 Common And Unhealthy Milkshake Mistakes

3 Common And Unhealthy Milkshake Mistakes

Liquid meals are gaining a huge amount of popularity with everyone from bodybuilders, to vegans, to people who simply want to take care of their health. Blending up your own milkshake or smoothie is a great way to get all the nutrition you need in a convenient way.

Some people, however, get a bit carried away with creating their milkshakes. Despite how easy a milkshake is to make, it is even easier to make mistakes and add ingredients that lower the healthiness of the drink.

While there are no wrong ways to make a great milkshake, there are mistakes that can make your breakfast less energizing than it could be. Here are three common mistakes that people make when blending up their very own milkshakes:

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Adding Too Much Sugar and Causing a Crash

One of the biggest mistakes that people make when they create their own blended drinks is that they will often add too much sugar to the drink. When there is too much sugar, your insulin levels will spike which will cause you to crash- instead of leaving you feeling satisfied.

There are two reasons that people make the mistake of adding too much sugar to their drinks. The first reason is that a lot of people neglect to measure ingredients before tossing them in a blender. Many people will free pour sweeteners like honey or almond butter straight into the blender to sweeten it up.

While you don’t need to write down a precise measurement for every ingredient, using measuring cups and spoons will help prevent you from adding too much of any sugary substance. This approach allows you to figure out what measurement provides the perfect amount of sweetness to the drink, without the sugar rush.

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The second reason that people add too much sugar is that they don’t realize how much sugar is in many everyday ingredients! Processed and refined sugar is included in many food products, even those that you would not expect. To avoid inadvertently adding extra sugar to your health drink, add in natural ingredients that are low in sugar.

If you add in ingredients like ripe berries, vegetables, flax and unsweetened nut milk, you will find that you get just the right amount of sweetness, without any of the extra, unwanted sugar!

Not Adding Protein And Missing Out On Important Nutrients

A protein rich breakfast can help you keep feeling full until lunch time; yet many people continue to eat high-carbohydrate breakfasts. Many people also often opt for carb-heavy smoothies. If you purchase a smoothie at a restaurant or at a store, most of the smoothies will be high in natural sugars and carbohydrates- but they will often lack protein.

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Adding protein to your milkshake will help you to keep feeling full for hours after you’ve finished your drink. However, not all protein is created equal. In fact, some protein sources should be avoided if you are looking to replace a meal with a milkshake.

The most common protein powders in use today are often made from whey or casein – two ingredients found in milk. However, these protein powders are better for you when you need to absorb protein quickly, like after you go to the gym, than when you want a healthy snack.

Instead of adding a traditional whey powder, create a milkshake with a plant based protein that you can take to a concert. You can buy protein made from chia, rice or peas from your local health food store or online. These protein sources are great because they provide a good source of protein without spiking your blood sugar.

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If you decide to add protein, always weigh the powder to make sure that you are adding the correct amount of protein per serving. To get the maximum benefits from your shake, toss in 20 to 25 grams of protein per serving in each shake. If you exercise frequently or you are trying to recover from an injury or surgery, you should increase the protein you add relative to your body size.

Adding Bad Protein Sources

Just like any other ingredient that you can buy in the store, it is possible to get protein powders with nasty fillers and additives that negate how healthy the protein is. You should always make sure that you read all of the labels carefully to make sure that you are not buying a product that has been dyed, dubiously enhanced or has had all the goodness robbed from it.

You should make sure that you look at the amount of sugar included in each serving. Always aim to find a powder that includes less than five grams of sugar per serving.

Milkshakes are a delicious way to get a meal in without the bother of cooking. Creating a delicious and healthy milkshake is simple when you avoid these three common mistakes.

Featured photo credit: Milkshake/Cam Evans via flickr.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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