Contributed by Ashley Pettit, Holistic Nutritionist at Mike George Fitness System

Did you know that some of the smoothies you buy are just as bad for you as a milkshake?  When you purchase smoothies at fitness facilities that are made from packets, you are generally getting a higher caloric content, way more protein than you need at one sitting, as well as unnecessary and unnatural additives. 

Calories: Sure, if you treat it as a meal replacement, close to 500 calories doesn't seem like a lot.  However, most people grab a smoothie as a snack or post-workout treat. Along with the inflated caloric content, you are getting a massive amount of protein at one time. 

Protein:. Unless you are bodybuilding, you do not need as much protein as many protein shakes give you, especially if it is just a snack.  The average 130 LB woman only requires 104 grams of protein per day-a packet of protein powder generally has 42 g of protein-that's 40% of her daily recommended intake!

Sugar Alcohols: While sugar alcohols save you from added calories and sugar in foods, that does not mean they are better for you.  Aspartame, an artificial sweetener found in these packets and very popular in diet sodas as well, is a much-debated ingredient in sugar-free foods.  Aspartame, while approved by the government as a non-nutritive sweetener in small amounts, has been known to increase hunger and carbohydrate cravings.  The fact that aspartame breaks down into many substances, one being formaldehyde, should be enough to scare you away!

Additives: Phenylalanine is another component of the packets that has many uses; one of them is a controversial additive in foods.  L-Phenylalanine is produced for medical, feed, and nutritional applications, such as aspartame, in large quantities by utilizing the bacterium E. Coli!  That is pretty scary stuff.  The most popular use for phenylalanine is in sugar-free chewing gum.  If you have phenylalanine daily and in high amounts it can: cause emotional and behavioral disorders; cause irreversible brain damage or death, especially when consumed in high quantities during pregnancy; can be a neurotoxin; and may cause heartburn, headaches, and nausea.

Bromelain is another ingredient in the packets.  It is a mixture of enzymes found naturally in the juice and stems of pineapples that is used to help aid the digestion of protein, hence its popular use as a meat tenderizer. Bromelain may increase the risk of bleeding; is known to cause heartburn, nausea, indigestion, and diarrhea; as well as severe allergic reactions.  Therefore, anyone on a blood thinner, with food allergies, and for those with a sensitive digestive tract-this is a nightmare additive. 

Instead of an overly processed packet, try an all-natural and well-balanced smoothie:

½ Banana

½ Cup Frozen Berries

½ Scoop Vanilla Whey Protein (non-GMO, organic brand like 365 Whole Foods Whey Protein)

½ Cup Milk of Choice (soy, rice, or skim milk)

200 calories

1 gram of fat

12 grams of protein (8 from whey protein, 4 from skim milk)

21 grams of carbohydrates (from skim milk and fruit)

7 grams of sugar (6 from skim milk, 1 from whey protein)