Smoothie Power, Part 3

Smoothie Power, Part 3

We’ve discussed protein, fiber and now we’re going to discuss fat.

These three components are critically important in each meal, but especially important for your first meal (I’m suggesting you keep it a liquid meal for quick absorption and easy digest-ability).

Like I said, each of these three components play crucial and important roles in your smoothie–to review the reasons why and the science behind the first two I already blogged about, protein and fiber, I suggest you go back and read part 1part 2.

Now the first thing I want you to know about fat is that it is not evil, even though the low-fat folks out there would have you believe it is. This is outdated information that should have never been out there in the first place. 30+ years later, this misinformation is still bandied about as “science”.

If you’ve believed the low-fat mythology that has plagued the wellness world, I understand! I was there too, and as a matter of fact, I was taught this while attaining my certification, despite the fact that the science is clear how dietary fat benefits the body.

Fat (good, healthy fat–we’ll outline that in a minute) is responsible for the health of your brain, heart, hormone balance and function and provides fuel for your entire body.

To be clear, there are certain fats that you want to avoid, especially trans fats.

If you’re eating a whole foods based diet (whatever way your body is telling you to eat), you’ve likely already cleared the deck of such processed foods like margarine, hydrogenated oils of any kind, most vegetable oils (chemically extracted, highly heated and essentially a trans fat), shortening, microwave popcorn, deep fried anything and (no surprise) fast food.

Healthy fats include nuts, butter, avocados, real expeller pressed olive and avocado oils, fatty fish like salmon, sardines, chia seeds and dark chocolate–yes, CHOCOLATE!

Besides the metabolic functionality of fat in your diet, healthy fat also works with protein and fiber to provide satiety in your smoothie. This is critical–you don’t want to down a nutrient-rich smoothie only to be grabbing a snack an hour later. This is a setup for failure–your smoothie hasn’t done its job if you’re hungry!

Fat gives you the ability to stretch out the time between your meals AND helps you to find hunger again if you’re trying to break the habit of snacking and grazing all the time.

Watch how long you can go between meals once you start adding fat back into the mix–it’s amazing and something I’ve personally experimented with.

Once I started adding half a small avocado to my smoothie, I could go from just 3 hours of not being hungry to 5 or even 6 hours!

This is how I “found hunger” again, too. I have to confess to you that years ago, I used to advise people to eat 6 small meals a day to keep your sugar levels up–the hypothesis was so you didn’t feel hunger.

Made sense to me so that was my advice.

However, this 6 small meal a day practice came about because bodybuilders (read: big men) who needed (wait for it…) 7 to 8,000 calories a day (!) couldn’t get the calories they needed in just 3 meals, thus they figured it out with 6.

Somehow, the wellness world bought into this concept.

I will admit, it worked for awhile (not at the 8,000 calories a day level!) but there came a point where it didn’t. I don’t think I ever felt hungry for a few years following this 6 meal a day plan and after awhile, I began gaining weight even though everything was the same.

There are two reasons for this–first, your body adjusts to anything so it’s critical (especially for women past a “certain” age) to change it up and keep your body guessing. I do that now and will sometimes flip my smoothie and have it for “dinner”, just for this purpose of keeping my body guessing.

Second thing is that keeping your blood sugar levels up all the time messes with ghrelin and leptin, your hunger hormones.

Ravenously hungry? That’s ghrelin (the gremlin) stirring the pot and making you want to eat all the time.

Satiated? You can go 4 to 6 hours between meals?

That’s leptin’s role to keep your metabolism working optimally–leptin keeps your appetite down, but it can’t work if you’re eating constantly!

The secret sauce for keeping leptin doing it’s job and giving ghrelin the boot is to increase your consumption of healthy fat, adequate protein and fiber in each meal, but especially in the first meal of the day.

And this again, is why I recommend a liquid meal with a mindfully, nutrient-dense smoothie.

Here is my current smoothie recipe, with short explanations for each ingredient:

Print Recipe
Green Squared Smoothie
pitcher of greem smoothie shown from above
Cuisine Smoothie
Servings
serving
Ingredients
Cuisine Smoothie
Servings
serving
Ingredients
pitcher of greem smoothie shown from above
Instructions
  1. Place everything in a blender and let ‘er rip! Serve in a glass and enjoy!

Buy the supplements here:

Perfect Paleo Protein
Just Juiced Veggies
FiberMender 3.0
L-Glutamine

Smoothie Power

Smoothie Power

One of the biggest needle movers when it comes to bumping up your nutrition, weight loss and just plain feeling great is starting your day off with a smoothie.

I’ve been a fan for years–and raised my children on smoothies, too.

However it is you break your fast–whether it’s early in the morning, or later on (because you’re intermittently fasting), smoothies have the ability to really uplevel your nutrition intake in a powerful, super absorbent way.

Let me explain–

In a fasted state, our bodies can burn the fat that has otherwise been inaccessible during a “fed” state.

That’s why I recommend going at least 12 hours between dinner and breakfast–easy to do, just dump the nighttime snacking.

So when your first meal of the day is a liquid meal, you’re giving your digestive system a break and an easy to digest meal that is readily absorbed.

That means the nutrients present in the smoothie are going to impart a high impact on your mitochondria, quell those pesky cravings and help you navigate the rest of the day–in control!

When you add in resistant starch (like our FiberMender), you’re adding volume for longer term satiation AND you’re adding gut healing into the equation.

FiberMender, made from the konjac root, expands to 100 times its size! When you see the teeny tiny scoop in the container, you can appreciate what I’m talking about.

The resistant starch in FiberMender gives your microbiome the food it needs to feed the good guys in your gut–this is important because in the “gut wars” happening inside of you, you want the good guys to win!

Grace Liu, PhD says, “The fibers extracted from the konjac root pulp mimic our gut lining and can increase adiponectin, a hormone that’s high when we’re lean and burning fat efficiently.”

Not only that but when you combine the fiber with protein (Perfect Paleo Protein) and throw in some fat (hello avocado my old friend), you’ve taken a gigantic step into completely upgrading your health by switching on the fat hormones you want operating, and switching off the ones you don’t want active–this is huge when you’re dealing with the dreaded muffin top.

Most women I know “of a certain age” are battling middle aged belly fat that comes home to roost as our estrogen goes down with perimenopause, menopause and ultimately post menopause.

Thanks a lot, right?

It’s a battle, but one we can win when we’re smart with our food (watch those carbs and sugar), utilize educated tactics such as intermittent fasting and having one liquid meal a day like protein/fiber rich smoothies to get your appetite under control, feel full longer, control your glucose levels and give you an additional nutritional advantage by making sure it’s packed to the top with nutrition.

Here’s my current favorite smoothie that packs a nutritional punch and keeps me full for up to 5 hours!

Print Recipe
Quadruple Green Smoothie
Quadruple Green Smoothie | SavingDinner.com
Cuisine Smoothie
Servings
smoothie
Ingredients
Cuisine Smoothie
Servings
smoothie
Ingredients
Quadruple Green Smoothie | SavingDinner.com
Instructions
  1. Throw everything together in your blender of choice and let ‘er rip! Serve immediately--enjoy!

We have 3 flavors of Perfect Paleo Protein, a collagen based protein that I’ll talk about in another post.

We have FiberMender in the store as well (new shipment, grab it now, it goes fast!).

We have Just Juiced Veggies as well–in limited quantities.

NEXT: Read Smoothie Power, Part 2 (Protein)

Curry Chicken Salad Stuffed Avocados

Curry Chicken Salad Stuffed Avocados


Print Recipe
Curry Chicken Salad Stuffed Avocadoes
This is the perfect late summer meal! Cool, refreshing, PACKED full of flavors, and soooooooo so so dang easy to make! It'll quickly become a summer staple in your weekly meal plan!
Course Main Dish
Cuisine Paleo
Servings
people
Ingredients
Course Main Dish
Cuisine Paleo
Servings
people
Ingredients
Instructions
  1. In a large bowl, combine all ingredients EXCEPT avocado
  2. Once fully mixed, place mixture into avocados and serve!
  3. OR place it in a sealed container, put it in the fridge and let it sit for a couple hours or until the next day - it's always more flavorful after it sits for a little while!
Pork Dumpling Meatballs with Quick Pickled Bahn Mi Slaw

Pork Dumpling Meatballs with Quick Pickled Bahn Mi Slaw


Print Recipe
Pork Dumpling Meatballs with Quick Pickled Bahn Mi Slaw
These flavor-packed meatballs and slaw are SO DANG GOOD!!!! They make a great starter/appetizer OR are satiating enough to be a meal on it's own! After you make these, you're gunna immediately file them under "recipe favorites" - we sure have!
Cuisine Paleo
Servings
people
Ingredients
Cuisine Paleo
Servings
people
Ingredients
Instructions
  1. FOR QUICK PICKLED BAHN MI SLAW:
  2. In a small pot over medium heat, mix together vinegar and honey. Just heat enough for the honey to dissolve completely into vinegar, mixing as you go, and once it's fully dissolved, remove from heat and allow to cool for 15 minutes.
  3. In a medium bowl, mix together next 7 ingredients (carrot through pickled ginger brine). Once mixed, transfer slaw to a medium sized jar (12 to 16 ounces). Pour vinegar mixture over the top until it's fully saturated all the veggies. Seal jar and place in refrigerator for at least 2 hours before eating.
  4. FOR PORK DUMPLING MEATBALLS:
  5. In a large bowl, using clean hands, combine all remaining ingredients EXCEPT cilantro and sesame seeds (pork through salt).
  6. Cover with plastic wrap, and place in refrigerator for at least an hour before cooking or overnight.
  7. At time of cooking, remove meat mixture from refrigerator. Preheat grill to medium high heat.
  8. Shape meat into 1 to 2 inches in diameter balls. Grill for about 15 minutes constantly rotating, or until cooked through.
  9. Serve with a side of Quick Pickled Bahn Mi Slaw and garnish with cilantro and toasted black sesame seeds.
Recipe Notes

Another cooking option: after shaping meatballs, gently flatten them so they become small patties, and you could serve them as sliders with the slaw on top - and maybe on top of a parboiled cabbage leaf cut to the proper size for the slider.

Summer Watermelon Salad

Summer Watermelon Salad


Print Recipe
Summer Watermelon Salad
This is the perfect dish for summer. Anything with watermelon is as summery as it gets! This delicious salad is super easy to make, really lovely to serve, and a guaranteed crowd pleaser!
Servings
people
Ingredients
Servings
people
Ingredients
Instructions
  1. Layer all veggies and feta on 4 plates, drizzle with oil and vinegar, and season with salt and pepper - that's it! Super easy!
  2. To make Paleo: omit feta cheese
Recipe Notes

If you need to prepare in a large bowl so it can be self-served, simply cube or ball the melon instead of cutting it into wedges, dice the heirloom tomato, and then just toss everything in a large bowl!

Better Than Mounds Fat Bombs

Better Than Mounds Fat Bombs


Print Recipe
Better Than Mounds Fat Bombs
These delicious little morsels aren't just indulgent, but GOOD FOR YOU! And chalk full of keto-friendly good fats that will you keep you satiated and full.
Cuisine Paleo
Servings
fat bombs
Ingredients
Cuisine Paleo
Servings
fat bombs
Ingredients
Instructions
  1. First off, you’ll need a mini-muffin pan and some mini muffin pan parchment paper liners. Line the pan and set aside.
  2. In a small saucepan, combine all ingredients together except the chocolate and heat over medium heat, turning it down if it’s too hot. You want everything melted and mixed well.
  3. Now spoon the mixture into each muffin liner, then freeze for at least 20 to 30 minutes.
  4. To melt the chocolate, use a double boiler or a stainless bowl over a boiling pot of water.
  5. Once chocolate is melted, bring the frozen coconut mixture muffin pan out of the freezer and divide the chocolate up on top of each one.
  6. Let sit for at least 30 minutes to harden. You CAN put it in the fridge, but the chocolate will sweat.
  7. Can be stored in a sealed container in your pantry for a week.
  8. Serving size is 2 FatBombers and the net carbs are 1 (for both).

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