Why have a breakfast smoothie or post workout smoothie and not a meal?

It’s fast. It’s simple. It’s full of both micronutrients and macronutrients you want (and you can adjust). It’s delicious.

My Smoothie Template

• 30 grams of protein
• 2 cups of greens (or other veggies)
• 15 grams of fiber (or a boost in fiber according to your status)
• low carb and low sugar
• adaptogens and antioxidants (greens, maca, turmeric, cinnamon, cacao)
• healthy fat (avocado, nut butter)
• amount and type of liquid to blend a smoothie or a smoothie bowl

There are times when I will decrease carbs and fat for a short time to naturally detox and support liver function.

Benefits

• Reduce decision fatigue.
• Enhance routine AND increase diversity.
• Decrease prep & clean up time.

You can easily enjoy yummy meals while you remove unknowing food sensitivities like dairy. For a lot of women over 50 using Greek yogurt, cottage cheese, or whey protein they were unknowingly using. Other breakfast problems are eggs, wheat (bread, cereals, bars with a barcode), and gluten. That just wiped out American breakfasts. Not to say you occasionally can’t have eggs. But if that’s your daily breakfast you could be causing weight loss resistance, bloating, or skin issues unknowingly.

Inflammation from those things can cause water retention, visceral belly fat, and prevent weight loss. If you’re not at your ideal weight it’s definitely worth a try. You don’t have to be lactose intolerant or celiac to experience benefits removing these foods.

All protein powders are not created equal. You also want to be very clear on what you want and don’t. An ingredients list that has less than 10 ingredients is my preference.

A lot of items in some protein powders are “filler” because they’re cheaper to use.

I don’t want “added nutrients” that might compete with the nutrients in my supplements that I’m taking. Your body can only absorb so many, so if you’re taking in more you may prevent absorbing of what you need. I like to choose what I’m adding based on my micronutrient levels, signs and symptoms, and or for immune boosting during times like these.

Proteins

• Flipping 50 Plant Power (pea)
• Flipping 50 Paleo Power (hydro beef dairy and soy free)
• Salmon
• Wild Meats: Ground bison, elk, venison
• Chicken or Turkey
• Beans – ½ cup 6-8 grams
• Legumes
• Quinoa – 6-8 grams
• Hemp Hearts  - 10 grams/3 T

Dr. Gabrielle Lyons is a prior guest on the show and a simple share she gave to categorize the quality of protein is whether it runs, flys, or swims. That’s your highest quality protein source list, all coming before plant-based protein.

I will be interviewing Dr Anna Cabecca soon about her new program and why protein is such an important part of it.

Show notes: https://www.flippingfifty.com/breakfast