GIVE YOUR TEAM A WHIRL! - Kaiser Permanente

GIVE YOUR TEAM

A WHIRL!

CELEBRATE YOUR TEAM WITH A SMOOTHIE SOCIAL

Easy, fun and refreshing, Smoothie Socials are a healthy way to celebrate your team

on a special occasion ¨C or no occasion at all! Just gather all the fresh goodness of juicy

fruits and vibrant greens, top off with a nutrition boost, and give the blender a whirl.

Then raise a glass to the team and enjoy!

Here are some tools to help you plan your event:

? Healthy smoothie tips

? Smoothie Smackdown calorie/sugar comparison chart

? Ingredient sign-up sheet

? Smoothie recipes

? Email template

? Customizable flyer

?2016 Kaiser Foundation Health Plan, Inc.

SMOOTHIE

SOCIAL

HEALTHY SMOOTHIE TIPS

Getting started is easy as 1¡­2¡­3

Planning a Smoothie Social is easy. Schedule for mid-afternoon so the smoothies don¡¯t take the place of a regular meal. All you need are

a couple blenders and a variety of healthy ingredients. Start with an unsweetened and low- or non-fat liquid base, then add fresh or frozen

fruit. You can also give your smoothies a boost with some bonus nutrition like healthy fats, proteins, and greens.

Ask team members to sign up to bring one or two items from the ingredient guide below. Or invite them to make their own favorite recipe.

Feel free to add in a dash of creativity (any fruit or flavor booster you choose).

INGREDIENT GUIDE

Step 1: Liquid Base

- Low- or non-fat milk

- Unsweetened almond milk, low-fat

coconut milk, hemp milk, soy milk

or rice milk

- Water

- Coconut water

Step 2: Whole Fruit

(fresh or unsweetened frozen)

Step 3: Boosters

- Apples

- Mangoes

- Bananas

- Peaches

- Protein (plain Greek yogurt,

silken tofu, nuts or nut butter

- Blueberries

- Pineapple

- Cherries

- Strawberries

- Crushed ice

- Low- or non-fat plain yogurt

- Green (kale or spinach)

- Healthy fats (ground flax or

chia seeds, avocado)

- Flavor boosts (cinnamon, vanilla

extract, unsweetened cocoa

powder, fresh ginger, lemon,

lime, mint)

Ingredient watch list

You may think all smoothies are healthy, but don¡¯t be fooled. There can be a lot of calories and sugar hiding in the blender.

In fact, some smoothies have more than 500 calories and over 100 grams of sugar! Here are some ways to keep your smoothie

ingredient list in check.

1. Serve in moderation: 8-12 ounce cups (8 ounces = 1 cup)

2. Avoid fruit juices or sweetened beverages: Use low- or non-fat plain milk, unsweetened milk alternatives, or a vegetable

juice as a base.

3. Omit sweetened yogurts: Use low- or non-fat plain yogurt.

4. Consider diabetic or pre-diabetic conditions: To be on the safe side, make sure your smoothies have no more than 15-30

grams of total carbohydrates per serving and are made with high-fiber foods, like whole fruits. Adding protein and healthy

fats can also help balance blood sugar.

Still feel like you need a little more sweetener? Just add a teaspoon of maple syrup or honey, or a few drops of calorie-free stevia.

?2016 Kaiser Foundation Health Plan, Inc.

Smoothies may seem like a healthy snack, but don't be fooled by their image. Even though they are made with fruit, there

can be a lot of calories and sugar hiding in the blender ¡ª more than a large soda or blended coffee drink. See how your

favorite brand measures up.

SMOOTHIES

Jamba Juice? Banana Berry Smoothie

Orange Julius? Mango Pineapple Smoothie

510

26.5

420

23

calories

Large (32 oz)

teaspoons sugar

(106g)

calories

Large (26 oz)

teaspoons sugar

(92g)

McDonald¡¯s? Banana Strawberry Smoothie

Starbucks? Strawberry Banana Smoothie

330

17.5

340

14.5

calories

Large (22 oz)

teaspoons sugar

(70g)

calories

Venti (24 oz)

teaspoons sugar

(58g)

COMPARE TO SUGAR-SWEETENED BEVERAGES

Coca Cola?

240

16.25

calories

Starbucks? Vanilla Frappuccino?

20 oz

teaspoons sugar

(65g)

530

22

calories

Venti (24 oz)

teaspoons sugar

(88g)

One teaspoon sugar = 4 grams (g)

TIPS TO KEEP YOUR SMOOTHIE HEALTHIER

Avoid fruit juices or sweetened beverages: Use low- or non-fat plain milk, unsweetened milk alternatives, or a vegetable juice as a base.

Omit sweetened yogurts: Use low- or non-fat plain yogurt.

Consider diabetic or pre-diabetic conditions: To be on the safe side, make sure your smoothies have no more than 15-30 grams of total carbohydrates

per serving and are made with high-fiber foods, like whole fruits. Adding protein and healthy fats can also help balance blood sugar.

?2016 Kaiser Foundation Health Plan, Inc.

SMOOTHIE

SOCIAL

INGREDIENT SIGN-UP SHEET

DATE

T IM E

L OCAT ION

Check out the list of healthy smoothie ingredients below and sign up for 1 or 2. If you¡¯d like to share your own favorite

recipe with the team, please bring the ingredients you will need.

INGREDIENT GUIDE

Step 1: Liquid Base

- Low- or non-fat milk

- Unsweetened almond milk, low-fat

coconut milk, hemp milk, soy milk

or rice milk

- Water

- Coconut water

Step 2: Whole Fruit

(fresh or unsweetened frozen)

Step 3: Boosters

- Apples

- Mangoes

- Bananas

- Peaches

- Protein (plain Greek yogurt,

silken tofu, nuts or nut butter

- Blueberries

- Pineapple

- Cherries

- Strawberries

- Crushed ice

- Low- or non-fat plain yogurt

NAME

?2016 Kaiser Foundation Health Plan, Inc.

IN G R E D IENT

- Green (kale or spinach)

- Healthy fats (ground flax or

chia seeds, avocado)

- Flavor boosts (cinnamon, vanilla

extract, unsweetened cocoa

powder, fresh ginger, lemon,

lime, mint)

SMOOTHIE

SOCIAL

INGREDIENT SIGN-UP SHEET continued

NAME

?2016 Kaiser Foundation Health Plan, Inc.

IN G R E D IENT

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