If your days are filled with outings and obligations – leaving next to no time for healthy food preparation, I’ve got the solution. If you find yourself searching for an easy and convenient way to lose weight and stay healthy, I’ve got the solution. If you’re looking for a way to beat the heat with nourishing hydration, yup, you know what, I’ve got the solution people. Oh yes, I’ve got The Smoothie Solution.

What are Smoothies?
       Smoothies, by definition, are blended beverages that contain a combination of liquid, whole fruit and additions that include greens, nuts/seeds, yogurt &/or superfoods. They are most often raw, meaning they are jam packed with helpful enzymes – promoting digestibility and proper absorption. Always wondered what the difference is between juicing and blending?

Smoothies blend all of the ingredients together – keeping the fiber & pulp.

Juices separate the juice from the fiber – allowing a whole wack of vitamins, minerals and phytonutrients to easily be delivered in an easy to drink fashion.

Why are Smoothies the smoothest solution?
       Where do I begin? Smoothies are an easy way of providing your bodacious bod with ultimate nourishment. Stack your blender with foods that are full of vitamins, minerals & phytonutrients plus healthy fats, carbohydrates and proteins and the benefits speak for themselves:

□   Improved digestion: Blending food = pre-chewed for improved absorption.
□   Weight loss: As a meal replacement, smoothies contain fewer calories than a normal meal, supporting your                                                   wonderful weight loss goals.
□   Convenience: Stack your ingredients in your blender the night before to quickly blend in the morning. Or, store                                             already made smoothies in mason jars for up to 24 hours for an easy grab and go snack or meal. This                                       is by far my #1 reason!
□   Curb cravings and ease constipation: Over the next two weeks we will be talking two big C’s – cravings and                                                constipation. Stayed tuned to discover how to kick your salt, carb and sugar cravings for good and                                          how to ease stubborn constipation – naturally!

How can I make these super smooth Smoothies?
1.       Add liquid first. Liquid options include filtered water, coconut water, unsweetened nut milk, kombucha, kefir or cooled herbal tea.

2.       Going green? Add your greens next. A 3:1 ratio of greens to fruit is a good guideline. Blend until smooth.

3.       Next, add whole fruit. If you prefer your smoothie cold, be sure to make sure this fruit is frozen. Tip: peel and freeze your bananas to add a cool & creamy texture.

4.       Add in healthy fats : 1 – 2 tbsp coconut oil, avocado, hemp oil, hemp hearts, nut butter and nuts are all fabulous fats.

5.       Finish with some superfoods (optional):  raw cacao, spirulina, bee pollen, acai, maca, camu camu. Note: No need to break the bank and purchase these all at once. Try including one at a time, and allow your body time to adjust before moving onto the next.

My Top Three Smoothie must-have’s

1. Chia seeds – see chia, think fiber. Fiber helps to slow down the absorption of sugar in the blood – keeping you fuller, for longer. They also contain 3 times more antioxidants than blueberries and are packed with healthy fats – reducing inflammation & brain improving brain function.
2. Cinnamon – this super spice helps promote healthy blood sugar levels, stabilizing mood and energy levels.
3. Protein Powder – although not technically a whole food, protein powder is an easy & convenient way of getting a complete serving of protein – keeping you satisfied for longer. It is easily digested, fast absorbing & supports immune function. The type of protein powder you choose is personal – dependant on diet, goals and (very importantly) taste.  It’s important to rotate through different types – whey, hemp, protein etc. Avoid protein powders that include soy, gluten and artificial sweeteners. Brands to look out for: New Zealand Whey, Progressive Harmonized Whey, Sunwarrior.

Claire LeGresley, RHN

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Fat has gotten a seriously bad rep over the years. It’s thanks to clever and convincing marketing tactics that we are lead to believe that “low fat” and “fat free” foods are the way to a smaller waistline and optimal health. Well, I’m about to bust that myth up. Because in order for these fat-free products to be edible, the fat is replaced with a whole lot of sugar, carbohydrates AND funky chemicals and additives. Cue skyrocketing obesity and diabetes rates, and an increase in both chronic and degenerative disease.  Tsk Tsk sugar – you’ve been letting fat take the blame all these years and it’s been you all along!

Fat Facts
o                    Every single membrane of every cell and every organelle inside of cells are made up of fat.
o                    Fats provide energy and are the building blocks for hormones.
o                    Carrier for fat soluble vitamins A, D, E and K.

The top 3 reasons why your body needs fat

1) To lose weight
I know, this goes against many people’s beliefs, but hear me out. Put simply – fat is satisfying. It helps you to feel fuller, for longer – resulting in eating less overall. Bottom line – if  you’re craving a fat filled food, such as dairy, reach for the full fat version and just have less of it. You will be left feeling much more satisfied.

2) To feel happier
Hormones are made up of protein and fat. Therefore, if you are not consuming adequate amounts of good quality fats, your body won’t be able to make hormones and the mood boosting messages won’t be delivered. Omega 3 fatty acids in particular, play a key role in improved mood as they are one of the basic building blocks of the brain. These essential fats must be consumed through the diet and can be found in seafood, walnuts and leafy greens.

3) To be smarter
Healthy fats are linked to clear thinking, good memory & balanced mood. The monounsaturated fat found in avocados, for example, helps blood circulate better, resulting in optimal brain function. Oh yeah, and you’re brain is made of fat. “If you squeezed out all of the water from your brain, a whopping 60% of the dry weight would be made up of fat.”

Not all fat, however, is created equal. In order to reap the benefits of this mighty macronutrient, it’s important to stay far, far away from trans fats – found in processed and fried foods.  Instead, focus on consuming approximately 30% of your daily calories from naturally occurring unsaturated fats sources and saturated in moderation.

My Top 3 Fabulously Fatty Foods

1) Fish – such as wild salmon.
For a 4 ingredient salmon recipe, click here.

2) Avocado
Spread it like butter, add it to a salad, or eat it for dessert!

3) Coconut Oil
Coconut oil can be found in most grocery stores. Look for raw, organic and virgin.

Claire LeGresley, RHN

If you would like to receive weekly newsletters, jam packed with nourishing tips like these, be sure to sign up for Wellness Wednesdays here.