Wellness Wednesday: Wake-Me-Up Coffee Smoothie
Another #wellnesswednesday, another smoothie! Today I’m sharing one of my all-time favorites with you, and if you’re a coffee lover you will really enjoy this one! Once upon a time I was a big fan of the Starbucks Frappuccino, but around the time I started experiencing perimenopause symptoms, I began to pay more attention to what I was putting into my body, paying close attention to sugar. Frozen coffee drinks like Fraps are LOADED with added sugars, some containing more than 60 grams per drink. For perspective, the American Heart Association recommends that women limit sugar consumption to 25 grams per day. So with that in mind, I knew I had to find a healthier way to satisfy my frozen coffee craving, and came up with this Wake-Me-Up Smoothie! Let’s look at what’s in it, and why it’s a more nutritious alternative.
COFFEE
Coffee has some surprising benefits beyond the caffeine jolt you get when you drink it! It’s actually full of active substances such as riboflavin, pantothenic acid, manganese, potassium, magnesium and niacin, as well other anti-oxidants that may help reduce internal inflammation and protect against conditions more common in women, including Alzheimer’s disease and heart disease. It is true, however, that you can have too much of a good thing, and excessive amounts of caffeine can make you feel jittery and impact your heart rate and blood pressure, among other things. Personally, I have trouble falling asleep if I drink coffee after 1pm. The average 8oz cup of coffee has about 95 milligrams of caffeine, and currently dietary guidelines suggest that up to about 400 milligrams (or 4 cups) is a safe amount to have per day. Everybody is different, though, and for me, 2 cups is my max at this point. It’s worth mentioning here that some studies show that too much caffeine can exacerbate vasomotor symptoms (hot flashes) in menopausal women, so it’s probably best to be moderate in consumption if you are experiencing these issues.
COLLEGEN PEPTIDES
I like to experiment with different types of protein in my smoothies, and really like the collagen peptides by Vital Proteins. Collagen is the “glue” that holds everything together in our bodies; it is the most abundant protein in the body, and is a significant component our connective tissues, including tendons, ligaments, skin, and muscle. Among its many functions, it provides the skin with structure and strengthens bones. As we age, our bodies produce less collagen, and that, combined with the dryness that results from hormonal changes in perimenopause/menopause is in part the cause of facial sagging, fine lines and wrinkles. That’s reason enough for me to include collagen in the mix!
MACA
Maca is a plant native to Peru and is a member of the cruciferous vegetable family. It’s very nutritious, and good source of some important vitamins and minerals such as Vitamin C, Copper, Iron, Potassium, Vitamin B-6 and Manganese. Ancient cultures revered the maca plant, as it was believed to enhance energy, vitality and libido. Turns out they have been on to something! Studies have shown that maca may actually improve libido and sexual function in menopausal women, and may also help improve mood and reduce hot flashes. I actually love the taste- it’s hard to describe, but I find it to be like an earthy, nutty vanilla, and I generally add it to all of my smoothies when I have it on hand.
ALMOND BUTTER
It might seem like an odd combination with coffee, but adding nut butter gives this smoothie body and an interesting depth of flavor. Almond butter is high in monounsaturated fat, which is the “good” fat linked to reduced heart disease and better control of blood sugar. It also contains vitamins and minerals such as Vitamin E, iron and calcium, and approximately 3.3 grams of fiber in a two-tablespoon serving.
BANANAS
Bananas are loaded with potassium, which is an important mineral that helps to regulate heartbeat and ensure proper function of muscles and nerves. It may also help reduce blood pressure, which again, becomes an issue for some in the menopause years.
MALK (non-dairy milk)
This is my go-to brand for non-dairy milk, as it is made from sprouted nuts, which helps to activate nutrients and enzymes and makes for easier digestion. It also contains just three simple ingredients- filtered water, organic sprouted almonds (they also make cashew and pecan nut milks), and Himalayan salt. There are no gums or other weird ingredients that you can’t pronounce!
As I’ve said before, while not a trained dietician, I think it’s really important to try to understand how the food we consume impacts our overall health. When I started to experience perimenopause symptoms in my 40’s, I decided to learn more about how what I was eating impacted the way I felt. I found that tweaking my diet greatly improved my symptoms, and my quality of life in general. I certainly don’t have all the answers, but I think these conversations are important, and I’m thrilled to have you along on this journey of midlife discovery!
WAKE-ME-UP COFFEE SMOOTHIE
1/2 Cup Cold Brew Coffee
1/2 Cup Non-Dairy Milk
1 Small Frozen Banana
2 Tablespoons Almond Butter (can substitute other nut butters)
1 Tablespoon Maca Powder
1 Scoop Protein Powder (here I used a single serving of Vital Proteins Collagen Peptides)
Optional 1/4 Cup Ice if you want it a bit frostier
Add ingredients to high speed blender and mix for about 1 minute, gradually increasing speed until you reach desired consistency. ENJOY!