I'm kind of obsessed with my breakfast smoothie. I'm also obsessed with creating the healthiest body I can while loving my diet. I feel like I've mastered eating super nutrient dense meals that are fast, simple, AND tasty!! My husband tells me so too :)))
Side note...I have hypothyroid and eat gluten and dairy free!!
There are a bazillion ways to make a smoothie but let's not forget the MOST important macro nutrient we must get in our meals, especially breakfast, protein.
It's the one nutrient that tends to be eaten in a very low amount at breakfast, which according to the research that Dr. Gabrielle Lyon shares on her YouTube channel, is the most critical.
You see, in order for your body to be the healthiest & fittest it can be, we need to hold on to our muscle. Carbohydrates don't make muscle. In fact, they fill our muscles up with lots of water and when you use your muscles to lift things to the point of fatigue, you slightly empty them.
Fat doesn't make muscle either. Fat is essential but we often eat the wrong kind and not enough of the good kind. More on that in another post!
Protein breaks down in to amino acids and it's the compound we need that are the building blocks for muscle. But protein is also used for the neurotransmitters in our brain, to build bones, for healthy hair, skin, nails, enzymes, and much much more!
In fact it's the one macro nutrient (carbs & fat being the others) that does NOT like to get stored as fat. It has too many jobs in the body!
Have I convinced you to eat more protein yet?? The recommendation for a daily amount is .8g-1g per pound of body weight. So if you weight 140 pounds, the minimum amount is 112 grams per day. That's actually pretty easy. Especially if you adopt my awesome smoothie :) It's packed with 34 grams from the protein powder and a little more is added if you use the flax milk I like.
This smoothie is jam packed with not only protein but fiber for gut health (and aids in healthy cholesterol and fat loss!), essential fats from fish oil for reducing inflammation and creating healthy brain cells, as well as antioxidants for reducing the risk of heart disease, cancer, and other diseases!
The best part, it taste amazing and will keep you full for HOURS!!! We should be able to go 4-6 hours in between meals. 3 square meals a day with NO snacks is ideal to get our nutrition needs met and aid in blood sugar management.
I will list the ingredients here and have included a quick video but didn't show the flax milk. I'll include links to the products I use as well but don't hesitate to send me any questions you have!
- 1 cup unsweetened non-dairy milk (I like this flax milk from Whole Foods) https://amzn.to/3zHh7yw
- 1 scoop protein powder https://amzn.to/3SbG9NK
- 2 scoops collagen https://amzn.to/3PZRFK6
- 1 heaping scoop of fiber https://amzn.to/3voeCig
- 1 TB ground flaxseed https://amzn.to/3OHQzlf
- 1 tsp omega 3 fish oil https://amzn.to/3PNRF03
- 1 scoop creatine https://amzn.to/3vpRC2h
- 1 large handful of fresh organic spinach (was out when I made the video below)
- A small serving of fruit like frozen organic berries and/or a small amount of frozen banana...partially green bananas are actually best as they feed the good gut bacteria!
And here's a link to the video showing the ingredients! Thanks for watching!