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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 July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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