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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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