Most of us are in a rush in the morning and often don’t get the chance to scarf something that’s going to keep us full, energised and alert for the whole morning.
When you skip breakfast you’re not giving your body any fuel, so what’s it going to run on? It might seem like a good idea to skip it because you don’t feel hungry / you’re trying to lose weight / you don’t have time but there’s no denying that our bodies don’t perform as well running on empty. Without the right food or fuel, the body switches into survival mode and breaks down its own resources as fuel. And survival mode also means the body stores fat.
Do you ever get a mid-morning energy slump? Need a cup of coffee or tea to get you through the morning? Does the brain fog start to descend as the morning wears on? Are you starving by 11.30am? These are all signs that you haven’t fuelled your body right at breakfast.
This is my favourite go-to breakfast which I have most days because I just feel SO good on it. It keeps me full, bright, focussed, with plenty of energy for at least 5 hours and when lunchtime comes around, I’m not on my knees but just nicely hungry again.
A great breakfast like this is also a big part of balancing blood sugar, keeping your hormones happy and being more resilient to stress - something I'm constantly working on with my clients.
Smoothies can seem complicated to put together. All the different ingredients. How much of everything do I put in? Will it taste gross?
I’m going to try and make it simple for you. You need certain elements to make a smoothie with punch. Below are suggestions for each element and amounts for a 1 person smoothie. Every weekday next week, I’ll post a new smoothie recipe on my facebook page for you to try...or you can experiment with your own smoothie.
Trust me, you’ll love them.
The basics of making a smoothie are simple. Firstly, you need a blender, no kidding! – ideally not a hand held one. Secondly you need to make sure that you have healthy fats and protein in your smoothie – because these guys are going to keep you turbocharged through the morning without a rumbling tummy or energy slump at 11am.
So all you’ve got to do is just pick an ingredient (or two) from the different elements below and experiment.
Liquid Choose from almond milk, coconut milk (or any other nut milk), coconut water or just plain water. You also try a freshly brewed herbal tea - green tea can work well. 1.5 cups of your chosen liquid.
Fruit It’s best to stick to fruit with a lower sugar content, otherwise you’re bumping up your blood sugar which doesn’t give you such a nice, steady energy throughout the morning. So stick to frozen blueberries, raspberries or blackberries (ideally organic). Pineapple, mango, pear, banana and apple can also be used and mix nicely with the berries but they are sweeter options. You’ll need 1.5 cups of fruit.
Protein I like using a raw green protein powder, based on hemp. You can get good ones in health food stores or online – try and make sure it’s organic, raw and GMO free. If you're not using a protein powder, you can also use hemp seeds or nuts (unsalted, raw almonds, pecans, walnuts, brazils all work well) If it’s a powder use 1 heaped tbs. If it’s hemp seeds or nuts, about ¼ cup.
Healthy fats A tbs of coconut oil Half an avocado (makes the smoothie creamy too) A tbsp. of desiccated coconut 1/4 cup of raw unsalted cashews 1tbs of a nut butter like almond butter (not peanut butter)
Flavor 1 tsp ground cinnamon 1 tsp sugar free vanilla extract 1tbsp raw cacao powder (also a great supercharger)
Greens A handful of kale leaves (stalk removed), spinach or any other dark green leaf.
Fibre 1 tbsp ground flaxseeds
Supercharge If you want to supercharge your smoothie with some extra punch from really nutrient dense foods, you can also add one of the following:
1 tbsp maca powder – great for energy and supporting your adrenals
1 tbsp acai powder – great for anti-ageing and energy
1 tbsp goji berries – great for energy and boosting the immune system
1 tbs chia seeds – great for energy, skin and digestive health
1 tbs tahini – for healthy heart and balanced hormones, also makes the smoothie creamy.
Check out my facebook page for delicious turbocharged smoothie recipes coming soon.
Tuning into your cycles
March 2, 2016
How do you want to feel in 2016?
January 2, 2016
Did you know you could be eating the healthiest food in the world and still be starving?