In my first Smoothie Power blog post (which you can read here) I shared with you the wisdom behind breaking your fast with a liquid meal (AKA a smoothie).
In Part 1, I dug into the fiber component of our powerhouse smoothies–it’s a favorite of mine because I’ve enjoyed the benefits of FiberMender for a long time: great digestion (you know what I mean by that), being comfortably full without being bloated enabling me to go up to 5 hours without having to snack and of course, the gut healing qualities in our FiberMender and how that translates in the weight loss department.
There are 3 components to a powerhouse smoothie that will insure satiety, deliver remarkable nutrition and keep your body in check.
Those 3 things are protein, fat and fiber.
Today I want to talk about protein.
The science is abundant: protein (specifically collagen) is one of the most important nutrients for metabolic function and is necessary to build every cell in our bodies.
Protein is crucial, especially for women who want to build lean muscle, maintain or lose weight and keep functionality and mobility a part of their lives–post menopausal women need a little more protein than they when they were younger.
One recent study showed that 20 grams of protein in the morning for women, (35 grams for men) created actual changes in brain chemistry–changes in hunger hormones specifically that resulted in the ability to stay in control of eating throughout the rest of the day.
Lean muscle (we all want muscle–especially the kind that looks good in a sleeveless blouse) is built through the proper understanding and consumption of protein. Without adequate protein, your body will use what available protein it has for deep metabolic healing and function– to heck with your arms!
Collagen is responsible for forming your body’s skin, muscle, ligaments, tendons and cartilage. As we age, we lose our ability to manufacture a sufficient amount of collagen–supplementing with collagen (specifically in a drink for instant access) makes this a non-issue.
Not only is collagen a needle mover for aging skin, it’s also helpful for those dealing with acne–extra collagen means extra help in correcting skin issues.
It’s critical for healing, too. And quite necessarily, your needs for more collagen go up if your body is in a healing crisis. This is why I also recommend drinking tons of bone broth for anyone going through illness or recovery from surgery or an accident.
The body replaces damaged muscle and skin tissues every 4 months anyway, why not replace those tissues with healthier, more vibrant cells?
Collagen (protein) is very slow to digest (that slows down gastric emptying and keeps you full longer) and requires work by the body to break it down. This increases the amount of calories and heat the body has to use to make it happen–again, another boost to the metabolism.
All of these reasons are why we formulated Perfect Paleo Protein–it’s collagen based protein powder that works within to get you all these benefits I just discussed. I’ve seen it myself after taking it for several years now–my skin looks young and vibrant and I feel great!
I am in the middle of a business trip that I sandwiched a few days of vacation in between. During this trip, I’ve brought my travel blender and am doing my own smoothie challenge. I’ll be sharing my morning smoothie with you on Facebook–if the wifi cooperates that is!
The goal is to take advantage of the liquid meal’s bioavailability as the first meal of the day, the most important meal that breaks my fast–and yes, I’ll be doing intermittent fasting some days–maybe not all, but certainly some.
I’ll also be availing myself of the gym at the hotel–this might be a vacation/business trip but it’s an opportunity too, to take advantage of this beautiful setting on a beach and stay on track.
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!
Quadruple Green Smoothie
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.
Read Smoothie Power, Part 2 by clicking here.
Good gut bacteria is a hugely underrated benefit for your physical well-being.
Did you know that there are roughly 450 or so different species of bacteria right now sitting in your gastrointestinal tract? If you put all of those little critters on a kitchen scale, they’d add up to about three pounds. Now, I don’t know about you, but that seems like a significant enough population to be concerned about! We need to be sure that at least 85% of those bacteria are in the helpful bacteria court—the probiotic side of the equation.
Those probiotics activate T-cells (the cancer fighters) and trigger a multitude of immune system reactions throughout your entire body. Your body is counting on 15% or less of your intestinal flora to be pathogenic, so it’s up to you to do what you can to keep things balanced in the optimal way.
Not convinced yet that you need to be getting more probiotics into you? Read this list of reasons why I recommend eating probiotics and supplementing with them, and then decide!
*Reverse ulcers. Probiotics can actually reverse IBS, ulcerative colitis, Crohn’s disease and ulcers. If you’ve had a gut inflammation of any kind, get probiotics into you asap.
*Weight loss. Recent research shows that certain strains of probiotics, (lactobacillus in particular) actually helps to prevent belly fat!
*Immunity boost. Probiotics may help prevent colds, allergies and flu.
*Better breastmilk. If pregnant women and nursing mothers take probiotics, studies show mom’s breast milk has enhanced immune protection for baby, but remember to work with your practitioner on what’s best for you.
*Relief from GS symptoms. If you’re suffering from gluten sensitivity (GS) or celiac symptoms, you may find relief from probiotics being added to your diet.
*Beat the yeast. A healthy balance of probiotics in the system may help prevent yeast infections.
*Prevent cancer. Probiotics help to nourish certain enzymes in the body which may help to reduce tumor production in your body.
*Fight GMOs. We have such a corrupt food supply right now that GMOs are in the least suspected places. If you eat any non-organic meat or processed foods containing GMOs, you are consuming antibiotics. The intake of these foods kills healthy bacteria in the gut so you have to consume probiotics to ensure balance is restored. A doctor by the name of Natasha Campbell-McBride famously cured her son’s autism by restoring healthy probiotic levels in his body, thereby relieving inflammation in his body. The diet she developed is known as the GAPS (Gut and Psychology Syndrome) diet and it is followed widely throughout the United States and Canada.
So how do you get all the probiotics you need?
One way is eating fermented foods which are teeming with probiotics. Some types of fermented foods include: • kimchi • miso • kefir • sauerkraut. Easy foods to add to your diet, although you won’t get all the strains your body possibly needs.
Secondly, you can take a supplement–with all the benefits from doing this one thing, I cannot for the life of me, understand why you wouldn’t.
If you haven’t tried our ProActive Probiotic, it’s time to take action. ProActive Probiotic is a stable (no refrigeration needed–this is huge) formula with four researched strains designed to help you lose weight and achieve optimal gut health–check it out.
Late Summer Berry Bee Pollen Smoothie
This delicious and FILLING smoothie is just what you need to kick off these hot summer days! When it's so dang hot, it's hard to have the motivation to cook - enter: SMOOTHIES. Smoothies are magic. It's no secret we LOVE and ADORE smoothies, so much so we even developed our own ridiculously delicious and actually-good-for-you protein powder! Give this recipe a try and see how creamy and sweet and mildly tart this meal in a glass is!
In a blender, pour half the nut milk.
Then add remaining ingredients (banana through protein powder).
Pour remaining nut milk on top, secure lid onto blender, and blend until smooth.
If too thick, add more nut milk. If too thin, add more frozen berries until you get desired consistency.
One of the biggest issues facing anyone who is trying to get their weight under control, is dealing with those endless cravings.
Most of the time, it’s sugar–yes, sugar. EVEN if it’s not a craving for something sweet.
You see, carb cravings and sugar cravings go hand in hand. They are BFFs and are out to destroy any willpower you may have.
And you and I both know, that if you can’t get those cravings handled, well…what’s the point of even trying? It’s brutal!
That’s why it’s so important to understand the underlying hormonal issue–specifically leptin.
Leptin is often called the “obesity hormone” and sometimes, the “starvation hormone.”
Known as the master hormone for regulating body weight, it is produced by the body’s fat cells.
Leptin resistance can occur when your body has too much adipose tissue—a nice way for saying if you’re overweight, there’s a good chance that your leptin levels are out of whack.
And the more overweight you are, the greater the chance. That means your body becomes unresponsive to leptin’s hormonal message of satiety and lessened appetite.
Weight loss becomes nearly impossible with these two factors in play.
Research shows that leptin levels diminish by about 50% when beginning a healthy diet. In some individuals, it can continue to dwindle.
The answer to this is simple: you have to reset your leptin!
To do this, the smart money is on supplementing with Lepti-Fix and CraveCrusher, this combination is a lethal weapon against the war on cravings.
CraveCrusher 2.0 contains key amino acids to support the brain’s biosynthesis of the neurotransmitters involved in appetite control and carbohydrate cravings. As a bonus, it boosts mood as well.
The secret sauce is in that combo: 5-HTP, DL-Phenylalanine, L-Tyrosine, L-Glutamine and Chromium.
When you add in the Lepti-Fix, you’ve got a powerful duo working together synergistically to help regulate blood glucose levels that are responsible for carb cravings.
Together, these two supplements help to bring appetites under control and stimulate satiety; super important.
I’m going to bet you money that you have never binged on broccoli or kale.
And I’m further going to bet that your cravings have little to do with vegetables.
That’s why I’m in LOVE with Just Juiced Vegetables–it’s one of my FAVORITE things!
Being able to get 5-7 servings in a simple scoop of this tasty supplement in your smoothie every morning, helps you become the very best you can be.
Or you can even drink it alone by itself!
That’s right–ONE scoop equals 5-7 servings for fruit and veggies, wow!!
Here’s the thing, 87% of people in the US don’t meet the recommendations for fruit consumption and a whopping 91% don’t meet the recommendations for vegetable consumption!
That’s a serious, health crisis-level issue.
Researchers from UCLA report that people who eat 7 or more servings of fruits and vegetables daily were 42% less likely to die from any cause compared to those who ate less than a serving.
Just Juiced Veggies will help you achieve your goal of getting more veggies and fruit into your life—without juicing! And unlike juicing, Just Juiced Veggies has 4 grams of fiber and provides digestive support with probiotic and digestive enzymes.
Add to that the phytochemical sulforaphane derived from broccoli seeds, “the missing link” to good health according to Johns Hopkins University School of Medicine, the long lasting antioxidant power of Just Juiced Veggies is stunning and truly a must-have supplement.
And THAT is why Just Juiced Vegetables is one of my most favorite things!