Are your mornings so busy that you tend to grab something quick to eat as you rush out the door? Or do you find yourself getting a bagel, donut, or pastry at a coffee shop on the way to work?
If this sounds familiar, you’re not alone.
The truth is that we all have mornings when breakfast isn’t a top priority as we rush to get to work on time.
Unfortunately, having quick grab-and-go breakfasts on a regular basis that are high in sugar and carbohydrates can sabotage your waistline and your energy.
Here’s the good news: even though you may never have time to make a gourmet breakfast, that doesn’t mean you have to settle for foods which spike your blood sugar and prevent you from feeling and looking your best.
Whether your goal is losing weight, combatting fatigue, or preparing for an important presentation, getting your morning nutrition right can make a significant impact on whether or not you reach your goals.
It’s time to make your mornings AUMazing by building a quick, delicious super-smoothie recipe.
This nutrient-dense shake is packed with a blend of superfoods that gives me the energy and strength I need for busy mornings that include semi-private group sessions at our Boston personal training studio on Newbury St. and 1:1 personal training sessions with our weight loss clients at our corporate wellness location in Back Bay.
Start the day strong with my super healthy smoothie recipe:
2 Scoops Perfect Protein by Metagenics
2 Scoops Collagen Peptides by Vital Protein
1 Tsp Raw Virgin Coconut Oil
1 Tbsp Organic Milled Flaxseed
1 Cup Frozen Organic Raspberries or Blueberries
1 Scoop Organic Super Fruits
1 Tsp Maca Powder
10-12 Ounces Purified Water
Here are the benefits behind each of these ingredients:
Plant-Based Protein Powder
Consuming enough protein is essential for helping you maintain lean body mass and support your weight loss efforts. While we believe that you should obtain most of your protein from whole food sources, we also understand that you may need to supplement to plug in the gaps.
When it comes to protein powders, not all of them are created equally. Because casein, whey, and soy are sources of digestive issues for many people (like myself), I prefer using a plant-based protein powder since it can be easier to absorb. It’s mild taste and texture allow it to blend easily with other foods.
I recommend you make sure you use one that is free of preservatives, fillers, and artificial sweeteners. Have 20-30 grams of plant-based protein in your smoothie to fuel your muscles and metabolism.
Collagen is the most abundant protein in the body and helps give structure to your hair, skin, nails, bones, among other things. It plays a crucial role in keeping your skin supple and toned.
Unfortunately, our bodies’ collagen production slows with age. In fact, research has shown that collagen production decreases by roughly one percent each year after the age of twenty. So by the time you’re 50 years old, your production of collagen is only 70 percent of what it was when you were in your teens.
Supplementing with collagen helps restore your skin’s moisture and improves its’ elasticity, tone and vibrancy while adding volume to your hair. Add 2 scoops of Collagen Peptide powder to your morning smoothie to help keep your hair and skin healthy and youthful.
Raw Virgin Coconut Oil
Coconut oil is a unique fat that has "thermogenic" properties - eating it tends to increase energy expenditure (fat burning) compared to the same amount of calories from other fats.
In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5%, totaling about 120 calories per day. Several other studies confirm these findings. It is incredibly satiating which means it helps curbs hunger and cravings.
What’s also impressive is how the fatty acids in coconut oil fuel brain cells and improve memory. In a 2004 study published in the Journal of Neurobiology of Aging, researchers found that the MCFAs in coconut oil improved the memory problems in their older subjects. Add 1 tsp to fuel your metabolism and your brain for optimal performance.
Most people don’t consume enough fiber. Flaxseed is loaded with several grams of fiber to keep your bowels regular. It’s also packed with omega-3 fatty acids that support a healthy brain while helping reduce inflammation in your body.
Because flaxseed contains lignans, it’s a superfood that reduces the risk of breast cancer in women and prostate cancer in men. Purchase milled flaxseed as the unground version is difficult to digest. Start by adding 1 tsp to 1 tbsp to your morning super-smoothie.
Organic berries are one of the healthiest foods you can consume. Their combination of antioxidants, fiber, nutrients, and minerals make them an anti-aging, heart-healthy superfood. They fight inflammation, balance blood sugar, and even protect your skin. Low in calories, carbs, and sugar, berries are a staple in the healthy food plans we design for our weight loss clients.
Consuming enough vegetables is a challenge for many people. Adding a superfood powder that contains organic veggies and fruits is an easy way to supplement your healthy food plan and provide your body with the nutrients it needs to feel AUMazing.
When you’re busy and short on time, including a green superfood powder in your smoothie helps you get the benefits of multiple ingredients in one, convenient, nutrient-dense scoop, just the extra boost you need to fuel your day.
Maca is a root vegetable that was used in preparation for battle by the ancient Incan Warriors, who were known for their legendary strength, energy, and stamina. Recognized as one of the world’s most powerful adaptogens, it supports your body’s ability to adapt to stress.
Rich in amino acids, complex carbohydrates, vitamins and minerals, maca also balances hormones and even boosts libido. Add 1 tsp of Maca powder to your morning super healthy smoothie to increase your energy and help you start each day healthy.
There you have it – a superfood smoothie recipe that is nutrient-dense and contains a blend of healthy fats, fiber, and protein to keep your energy levels high throughout the morning until lunch.
If you’d like to learn more about holistic nutrition, weight loss, and how to eat right for your body type, my Boston personal trainer team and I offer a complimentary 60-minute strategy session where you share your goals, and we’ll help you design a personalized plan that gets results.
Please share this info with a friend or family member who could benefit and, until next time, have an AUMazing day!