Everything you need to make a GREAT smoothie!
First things first–if you’re going to make a fabulous, nutrient-dense smoothie with everything you need to get your day started, you’ve gotta have the right stuff!
That means–ingredients, tools and some delicious recipes to keep you satisfied, full and happy.
Let’s start with ingredients because that’s absolutely critical. There are 3 components to every good smoothie: adequate protein, the right amount of fiber and the right amount fat.
Protein, specifically Perfect Paleo Protein is highly recommended because of the clean lean ingredients: just 100% grass fed collagen with a touch of stevia and natural chocolate or vanilla for flavoring. There’s also an unflavored which is just 100% grass fed collagen.
Next up is fiber–I’m madly in love with our FiberMender 3.0. It’s made from konjac root (glucomannan) and can absorb up to 50 times it’s weight! The Japanese call it the “broom of the intestines” and it does just that, plus helps you feel full and satisfied as well.
Then there’s fat–fat is the one thing most people skimp on when it comes to a great smoothie in the morning. Fat in the form of nuts, MCT oil (medium chain triglycerides) or avocado all work with protein and fiber to keep your appetite under control.
With a smoothie of this caliber, you can go 4 to 6 hours without feeling the need to eat. Add a scoop of L-Glutamine to your smoothie and you can effectively kill sugar and carb cravings, too!
Then there’s the blender itself–this is important.
I’ve used them all from the really expensive ones to cheap ones I want to toss out the window.
I do love my NutriBullet and use it regularly. The design is super easy and as long as you respect the fill line, it never leaks!
I also have a little travel blender (yes I’ve made smoothies in the airport before!) from Hamilton Beach that works in a pinch when I’m on the road. Considering it’s under $20, it’s a pretty good little workhorse.
Here’s a smoothie that’s a favorite of mine–
One of things I used to promote was eating 5-6 small meals a day–that’s right, you just kept that jaw chewing and your body in digestive mode pretty much all day.
Well guess what?
It doesn’t work!
As a matter of fact, it’s ruinous to your health and will keep your blood sugar levels perpetually up (that means your pancreas is exhausted from constantly pumping insulin–and that eventually leads to diabetes type 2, folks).
Snacking also increases the risk of bacterial overgrowth in the intestinal tract. This is because the digestive waves need time to reset and to move things along. If you’re a snacker, there’s constantly food in there and there’s no time for the reset to happen. Food stays in the system too long and you end up with SIBO (Small Intestine Bacterial Overgrowth).
NOT everyone ends up with SIBO of course, but it does put you more at risk.
Snacking all day (yes, even healthy snacks!) also puts you at higher risk for acid reflux, especially if you’re a nighttime snacker.
Or how about constipation? That’s a fun one! Snackers are more likely to be constipated because of the lack of peristalsis; larger meals will trigger the nervous system’s reflex, but constant snacking will not.
And finally, it messes up your hormones–leptin and ghrelin are the hunger hormones. Proper leptin levels help you stay in control while ghrelin is the gremlin making you want to strap on the feedbag!
You are constantly stimulating that gremlin and suppressing your leptin if you’re always eating throwing everything out of whack, turning yourself into a food beast!
Eat three good meals a day–better, eat TWO good meals a day.
And start your day with a collagen rich smoothie like one of my favorites:
Green Garden Chocolate Smoothie
1/2 cup unsweetened coconut milk
1 celery stick, chopped
1/2 cucumber, sliced
1/2 apple, peeled
1/2 cup fresh kale, chopped
1 tablespoon flax seeds
2 scoops Perfect Paleo Protein 2.0
1 scoop FiberMender 3.0
In a blender, add unsweetened coconut milk, celery, cucumber, apple, kale, flax seeds, PPP and Fibermender 3.0; blend until smooth and enjoy! It’s ok to add a tad more milk or water, if a thinner smoothie is preferred.
Here’s the deal–we were sold a bill of goods a few years back when it came to eating 5-6 small meals a day.
Yes eating like this means you won’t ever feel hungry, but you need to know what hunger feels like so you know when it’s time to eat!
AND you need to give your poor body a break!
2 tasty, healthy meals a day, one amazing, nutrient dense, keep you full smoothie each day is the ticket to holding on to your health AND holding on to a healthy weight.
If you have weight to lose, this formula works well too!
Do your own research–you’ll be surprised at this all-you-can-eat small meal deal has become a relic of the past, it just plain doesn’t work and it keeps your body in a state of stress as well.
And speaking of research, check this out:
In one study, a high protein breakfast smoothie (at least 20 grams of protein) helps you eat less calories (but still get the nutrients you need when you make them our way!).
In another study, high protein breakfasts help cut cravings by 60% and late night snacking in half!
Three more studies–one shows that increasing your protein especially with a breakfast smoothie, helps you to eat up to 441 calories less per day without actively trying to limit your portions.
Love this study–smoothies containing at least 20 grams of protein, decreased hunger by 50-65%! WOO HOO!!
AND, by the end of a 12 week study, participants lost an average of 11 pounds!!
Now THAT is great news!
Making sure your protein rich smoothies are nutrient rich is the key!
PS–We’ll help you dial this smoothie thing in–we’ll send you a FREE smoothie recipe ebook with each order of our Perfect Paleo Protein! (YES, that includes the Kits!)
You can’t have the holidays without pumpkin EVERYTHING!! But for those of us trying to stay away from dairy, gluten, and refined sugar – the holidays can feel like the 7th circle of hell – running into temptation at every corner!
So after some recipe testing, we finally found a delicious holiday classic that’s actually PALEO APPROVED!!! May we present our Paleo Tahini Pumpkin Pie and Maple Cardamom Coconut Whipped Cream:
Paleo Tahini Pumpkin Pie
1 tablespoon olive oil
1 onion, chopped
4 cups chicken broth (sub with vegetable stock to make vegan)
3 cups pumpkin puree (sometimes called 100% pumpkin NOT PUMPKIN PIE FILLING)
3/4 cup green onions, chopped
1/8 teaspoon nutmeg
2 teaspoons curry powder
2 (14 ounce) cans full fat coconut milk
Sea salt and pepper, to taste
handful of cilantro, chopped (optional)
toasted pumpkin seeds (optional)
In a soup pot, heat oil over medium high heat and saute onions. Cook till very soft and add remaining ingredients, except coconut milk, cilantro, and pumpkin seeds. Cook uncovered for 15 minutes. Add coconut milk and continue to cook (but not boil – it will break) for another 5 minutes. Serve and top with cilantro and pumpkin seeds.