google-site-verification=pa1D9nhrqnhEtjnjRyA2IArpRYFAu3HXe2FCzUFvLCY Perfectly Balanced Smoothie Formula

Perfectly Balanced Smoothie Formula

May 6, 2019

Blood sugar stability is King when discussing how your food choices and eating habits support metabolism, hormone balance, and improving health markers such as cholesterol levels and insulin sensitivity. Learning how to stabilize and optimize your blood sugar throughout the day, and preventing extreme spikes and dips during and after meals can also have a dramatic impact on your overall energy levels, mood, concentration, and focus! Which is why I am on Team Breakfast, and encourage the majority of my clients to prioritize eating their first meal of the day within an hour of waking up.

 

With Intermittent Fasting being so popular right now, I’m frequently asked whether or not we should eat breakfast. I’m never against you trying new things to see how it makes you feel, because we are all so unique and different nutrition strategies affect us all in different ways. However, when you eat your first meal at 1:00 in the afternoon and you feel MISERABLE – then it’s probably not the best strategy for you. If you can’t focus, if you feel irritable, if you have zero energy, if you feel ravenous in the evening and end up eating anything and everything in sight (which is most people I talk to…), then I recommend you eat a balanced breakfast to help stabilize your blood sugar and hormones first thing in the morning. Women’s hormones are especially sensitive to things like energy intake, meal frequency, and carb intake - Intermittent Fasting can really throw our hormonal balance out of whack potentially resulting in a sluggish metabolism, a suppressed immune system, and an irregular menstrual cycle.

 

If you are someone who struggles with hormonal imbalance, tends to experience low blood sugar crashes, is constantly thinking about and worrying about food – then I encourage you to eat breakfast.

 

I already hear your objections… “But Laura, I don’t have time to eat breakfast in the morning!”.

 

I get it, you’re busy, you’ve got kids, you have to be at work early, etc, etc, etc. But, breakfast doesn’t have to be this extravagant, time consuming production. Let’s keep it simple. Use minimal ingredients, prepare things the night before (or on the weekend), and start to make it part of your routine. Today I want to share one of my favorite breakfast options that can be a quick & easy way to start your day on the right track… SMOOTHIES!

 

When done correctly (with blood sugar stability in mind), smoothies are a great way to jam pack a ton of goodness in a single cup that you can take with you out the door. But, the key is to prevent your smoothie from turning into a giant sugar bomb sending your blood sugar on a wild roller coaster ride. Choosing high quality, nutrient-dense carbohydrates (sources that are full of vitamins, minerals, high in fiber, and antioxidants like vegetables and fruit) and balancing the quantity with proportional amounts of protein is the best way to prevent spiking your blood sugar.

 

Here is my fail-proof formula for building a perfectly balanced breakfast smoothie:

 

 

1 cup liquid (coconut milk, almond milk, Ripple pea milk, coconut water – no sugar added)

+

1-2 handfuls of greens (spinach, kale)

+

½ cup- 1 cup fruit (banana, mango, pineapple, berries, peaches, oranges, kiwi)

+

20-30 grams of protein (protein powder, Greek yogurt, nut butter, hemp seeds, chia seeds)

 

 

 

And here are a few of my favorite combos:

 

Mango Pineapple

Ingredients:

½ frozen banana

½ cup frozen mango chunks

½ cup frozen pineapple chunks

1 cup unsweetened almond milk

1 scoop protein powder

1-2 handfuls spinach or kale

1 tablespoon chia seeds

1 tablespoon unsweetened shredded coconut

 

Chocolate Peanut Butter

Ingredients:

½ frozen banana

1 cup unsweetened almond milk

1 scoop protein powder

2 tablespoons peanut butter

1 tablespoon unsweetened cocoa powder

¼ teaspoon vanilla extract

 

 

Berry Flax

Ingredients:

1 cup unsweetened coconut milk

1 scoop protein powder

2 tablespoons flax meal

½ cup frozen berries

½ frozen banana

1 tablespoon almond butter

 

 

Coconut Avocado

Ingredients:

1 cup coconut milk

1-2 handfuls spinach or kale

½ avocado

1 scoop protein powder

¼ teaspoon cinnamon

1 teaspoon turmeric

1 teaspoon ground ginger

 

 

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