Health Insurance Smoothie

Just eat whole, unprocessed, real food is the best advice I can give for someone wanting to get healthy and/or lose weight.  Avoiding processed food and drinks, and including as many fruits (no, you’re not going to gain weight from eating fruit!) and vegetables is the best way to fuel your body & promote health. 

Sadly, I usually eat lunch at my desk or in a meeting, so a smoothie is the best/easiest way for me personally to make sure I have a healthy mid-day meal (I also have some raw cut up veggies and bring a piece of fruit with me -usually an organic apple – for a 3pm snack).

Here’s the basic recipe, but you can adjust according to your preferences:
In a high speed blender (I love my Vitamix!)

  • 3/4 c coconut water
  • 3/4 c water
  • 1/4 avocado
  • 1 TB chia seeds
  • Juice of 1/2 lime
  • 1 scoop vegan protein powder (flavored for newbies/unflavored hemp also fine)
  • 2 c organic greens (I like the Taylor Farms mixes)
  • 1/4-1/2 frozen banana
  • 1 tsp camu camu
  • 1 inch piece of ginger
  • 1 tsp matcha powder

~10 g fat; 50 g carbs, 31g protein, 410 calories; searchable on MyFitnessPal as “Goal Fit Method Smoothie

What I Eat in a Day

As requested, here’s a typical weekday’s food.  Workout-wise, I did 30/35 min of fasted cardio before work.

5:15am: 32 oz warm lemon water, plus more water during workout

lemonwater

7:45am: Organic coffee with Foursigmatic Cordyceps Elixir and a few shakes of cinnamon while driving to work

9:30am: 17oz Hydroflask filled with warm water, lemon & ~1TB apple cider vinegar

12:00pm: “Health Insurance” Smoothie: I drink some iteration of this most days at work as I eat at my desk. Today’s included PlantFusion chocolate protein powder, ~2 c organic power greens (spinach, chard, kale & mizuna), 1/2 avocado; 1/3 frozen banana; 1/2 c organic wild blueberries, 1 TB chia seeds, few shakes turmeric.  Also: 2 chopped carrots, 1 c celery, 1 c jicama with 6TB Trader Joe’s Sauerkraut with Pickled Persian Cucumber.

blendersmoothie

2:30pm: Organic Fuji apple, ~1/2 to 3/4 packet Justin’s almond butter

4:30pm: 25 oz S’well bottle with water & 2 drops lemon essential oil

5:30pm: 1c Butternut Squash soup & salad (2c mixed greens, 1/2c chickpeas, 1/3 c edamame, cherry tomatoes, red peppers, cucumber, 1/4 c quinoa, ~2TB homemade citrus dressing.

IMG-1982

8:00pm: Hot cacao  – 2TB Navitas Cacao with hot water & pumpkin pie spice,  frozen banana with light smear of peanut butter & sprinkle cinnamon

9:30pm: Reishi mushroom elixir (switching up from my usual Natural Calm).

 

 

 

Crockpot lentils

 

crockpotlentils

These lentils are on regular rotation around here, frequently as taco ‘meat’ or with brown rice & Brussels sprouts, just swap out the Mexican seasoning for allspice…

Into the crockpot, set on low for 6 hours:

  • 2 c lentils, rinsed & drained
  • 1 onion, chopped
  • 2 zucchini, chopped
  • 1/2 red pepper, chopped
  • 2 carrots, chopped
  • 2 ribs celery, chopped
  • 1 can diced tomatoes with liquid
  • 3c veggie broth
  • 1c water
  • 1 jar salsa (I like the Newman’s Own Mild Salsa)
  • 1 TB cumin
  • 2 tsp chipotle chili poweder
  • 2 tsp oregano

Serve in lettuce wraps (or organic blue corn taco shells), topped with pico/salsa, avocado & sriracha

Quick & Healthy Breakfast Options

Overnight Oats

I either put these together while I’m fixing dinner or making my kids’ lunches. They’re ridiculously easy, delicious, and they keep in the fridge for up to 5 days.

overnight oatsBase: 1/3 c Old Fashioned Oats

1/2 c nut milk

Add-ins:(Just before serving)

1-2TB Cacao nibs

1-2 TB Almonds or Walnuts

1/2 tsp Vanilla extract

Few shakes cinnamon

Diced fresh fruit

 

Typically enjoyed cold, although could be warmed on stove (best) or in microwave (although I’m not a fan).

Chia Pudding

Again – mix it up at night & it’s ready in the morning when you are.

chia pudding

 

Base: 1/4 c Chia seeds

1 c Nut milk

1/4 tsp Vanilla extract

Shake/stir and store in fridge overnight in jar or covered bowl.

Add-ins: Fresh fruit

Cacao nibs

Almonds

Typically eaten cold.

Instant option:

Nature’s Path Organic Qi’a Creamy Coconut Gluten-Free Oatmeal

Superfood qia oatmealSuper clean superfood ingredients

(Chia, Buckwheat, Hemp, Coconut)

This makes a great breakfast or filling snack!

Again, add in sliced strawberries or your favorite fruit, cinnamon, cacao nibs or powder, drizzle of maple syrup, sliced banana & nut butter.

 

 

Multi-green Salad

This is my husband’s current favorite meal (I serve it with a side of lentils). It’s colorful, flavorful & super easy to throw together.  I haven’t purchased a salad dressing in a decade or more…and this one is great on salad, as a dip for veggies, and even good on pasta!

Salad:

  • 4 cups mixed kale & spinach
  • 1/3 c cherry tomatoes, halved
  • 6 small gold & purple potatoes (I use organic from Trader Joe’s) – boil, peel, cut in 1/4ths

Dressing:

  • 2 tablespoons olive oil
  • 1tsp salt
  • 1 cup water
  • Juice of 1/2 lemon
  • 1 cup fresh basil
  • 2 cloves garlic
  • 1 cup raw organic almonds (soak in cup of water for an hour, then drain & rinse)
  • 1 cup nutritional yeast

Blend in high-speed blender – store leftovers in a jar in the fridge for a few days.

Croutons:

  • 1 loaf ciabatta bread, cut into 1/2 in cubes, place in large bowl
  • Drizzle with olive oil to coat
  • Toss in 2tsp garlic powder, 1 TB rosemary, 1TB oregano, 1 tsp white pepper
  • Toss with hands to coat
  • Spread on baking sheet and bake at 400 degrees for 25 minutes, turning halfway through