Are you like me? Love a smoothie but they don’t keep you full? Keep reading because there is a simple solution and you need to know about it.
In the book Body Love, the author Kelly Levaque talks about the importance of FAT & fiber in a smoothie to elongate your blood sugar curve… that means you won’t be hungry for a really long time when you drink smoothies like this. It also means you will not have a blood sugar spike and crash.
I am a fan of her smoothies and frequently share her recipes.
Kelly Levaque told a story about how many of her Hollywood clients didn’t have time to make a balanced breakfast every day. In order to balance their blood sugar and prime their metabolism for the rest of the day, she introduced them to smoothies that take less than 60 seconds to prep. They need to be tasty, delicious, and satisfying. Making sure that the smoothies did not taste “chalky” is of utmost importance.
The smoothie is your secret weapon. It is designed to create a blood-sugar-balancing, meal replacement shake in any flavor, with enough protein, fat, and fiber to keep you full for up to six hours. By beginning the day with one of the many smoothie recipes, you set yourself up for balanced blood sugar, a feeling of satiety, and body chemistry that prompts weight loss through the burning of stored fat. You prime your chemistry with breakfast and set yourself up for success. Imagine a day of no cravings, no mood or energy swings. You will feel clearheaded, energetic, and light on your feet. You won’t be counting the hours until lunch or dinner or falling victim to sugary temptations.
Here’s the formula:
Protein(20 grams minimum)
Fiber (10 grams or 1 to 2 tablespoons)
Fat (1 to 2 tablespoons)
Liquid
Ice
Before you get out the blender, take note, it is the mindset. It is not about starving yourself or about a liquid diet. This is not a diet, nor the beginning of a cleanse. This is rooted in the science of blood sugar balance and is formulated to deliver the macro nutrients (protein, fat, & fiber) that your body needs to be healthy, function properly, and feel satiated. It’s a tool to get you going in the morning, plan ahead before a party, recalibrate if you’re out of balance, and fill in for a meal if you’re not very hungry. It isn’t a blanket substitute for regular food and meals.
There are a lot of smoothies out there. Many of the smoothies found in juice shops and grocery smoothie bars and on the internet are loaded with too much sugar – specifically, fructose from excessive amounts of fruit, agave, dates, and fruit juice. Can you guess what happens when you take in all those simple carbohydrates? Your blood sugar skyrockets. It’s like a tall stack of pancakes in a glass. Many smoothie recipes include fruit, but be sure to measure it (¼ cup to ½ cup) so that you won’t buy a ticket for the roller coaster of blood sugar. Smoothies can be made fruit free depending on your goals.
If you have enough protein, fat, and fiber at each meal, you can elongate your blood sugar curve, which means you will have the energy to maintain a four to six-hour window between meals. This window will allow your body to properly digest food, surge with human growth hormone and testosterone to burn fat, calm insulin levels (which slow fat burning) and make you feel more relaxed.
Depending on your previous eating habits (let’s say you ate a lot of starchy carbohydrates, sugar or fruit) it might take a little more to hold you over until the sense of fullness lasts. If you get hungry after 3 hours, it’s a sign that you need to add an extra tablespoon of fiber the next day. If you still get hungry at 3 ½ hours, add an extra tablespoon of fat the next day. If the added fiber and fat still don’t hold you until lunch, then up your protein from 20 grams to 30 grams. The more you are tuned into your body and how you are feeling, the more precisely you can create a smoothie that gives you that magic for a six-hour window of satisfaction.
Think of this as a formula for creating a custom drink. Find something you like in each category and combine it in the right proportion for something that is good for you.
For Protein- look for a clean protein, grass-fed if possible
For Fiber- use fiber powder, chia seeds, flaxseeds, basil seeds, acacia fiber, or even avocado (which is a fat and a fiber)
For Fat- use coconut oil, nut butter, avocado, walnuts, or try MCT oil
Liquids- I love unflavored cashew milk, almond milk, water, walnut milk, or hemp milk. I do not recommend dairy (cow milk). If you go with coconut water or cold-pressed juice, don’t add fruit!
If you want to add Superfoods or additives here are some suggestions:
- Adaptogens: ashwagandha or rhodiola, to combat stress and high cortisol.
- Resistant Starch: potato starch, a prebiotic
- Super Powders: greens, ginger, turmeric
- Nutritional Toppings: chia seeds, sunflower seeds, coconut flakes, cacao nibs, bee pollen, or sea salt. Use them for the flavor or for your particular health goals.
Here are my top 3 favorite smoothie recipes. I eat a smoothie most mornings of the week.
If you have a favorite smoothie combo, what is it?
Chocolate Peanut Butter
This smoothie is for you if you love a Reese’s Peanut Butter Cup.
- 1 serving chocolate protein powder
- 2 tablespoons of peanut butter (I usually use almond butter)
- 1-2 tablespoons chia seed (or unflavored fiber pouch)
- 12 oz. unsweetened almond milk (I usually use cashew milk)
- 1 teaspoon cocoa powder
- 9 ice cubes
Toss all of the ingredients into the blender and blend until you get to the consistency you prefer.
Snickerdoodle
This is like drinking a “guilt-free cinnamon cookie” for breakfast
- 1 serving vanilla protein powder
- 1-2 tablespoons walnut butter (I usually use almond butter)
- 1-2 tablespoon flax seeds
- 12 oz. unsweetened almond milk (I usually use cashew milk)
- 9 ice cubes
- Ground nutmeg and cinnamon, for garnish
Toss everything but the cinnamon and nutmeg into a blender and blend until you get your preferred consistency. Top with cinnamon and nutmeg to taste
Mocha
Save the calories and money at an expensive coffee shop. This is a great start to the day AND one of my favorite afternoon bridge snacks. (If I make it for a snack, I make half a recipe).
- 1 serving chocolate protein powder
- 1-2 tablespoons MCT oil
- 1-2 tablespoons flax, chia, or zen basil seeds (I will sub for unflavored fiber pouch as well)
- 2 Tablespoons instant coffee (I use Nescafe Dolca)
- 12 oz. unsweetened almond milk (I usually use cashew milk)
- 9 ice cubes
Toss all of the ingredients into the blender and blend until you get to the consistency you prefer.
Originally posted 2020-02-17 20:33:39.
