Becoming Superhuman

Posts tagged healthy

New business/project: Nikki's Coconut Butter!

My girlfriend (Nikki) and I are working on creating a new business, Nikki’s Coconut Butter.  If you want to be one of the first to order and try them, please visit  Coconut butter is the same concept as peanut butter or almond butter, except way more delicious!  We decided to make it even better by creating some really cool flavors.  We created the 6 you see below.

  • Vanilla Cake Batter
  • Chocolate Hazelnut Brownie
  • Midnight Mocha
  • Honey Pecan Pie
  • Cashew Crumble
  • Macadamia Nut Cookie

All of the products are made from healthy ingredients including organic coconut, coconut oil, nuts, vanilla, etc.  The only sweeteners we use are honey and dates and we use very little per jar. 

Please buy them before I eat them all. 

The Superhuman Benefits of Sunlight and Vitamin D

As I was working on putting together this post in the middle of a bright, sunny day here in beautiful Davie, FL, I had to stop myself for a minute, get away from the computer, and spend some time outside.  There is something fundamentally wrong with spending all day indoors writing a post about the superhuman benefits of Vitamin D and sunlight.  After seeing study after study tout the benefits of spending time in the sun, I felt compelled to make sure I was getting my fair share.

Sunlight and Vitamin D are often ignored parts of a healthy lifestyle.  Were lucky enough to find time to prepare meals, exercise, and sleep enough, now were supposed to take time out of the middle of our day to spend time in the sun?  Let’s be serious.  How is sunlight going to help me get a six-pack anyways? While I can’t promise you that spending more time in the sun will expedite your road to a six-pack, I can tell you that getting regular sunlight and boosting Vitamin D should dramatically improve your overall health.  And at the very least, once you do get your six-pack, it will look a lot nicer with a tan.

Besides a nice tan though, there are a huge number of benefits to spending more time outside.  Here are some of the SUPERHUMAN benefits of Vitamin D and sunlight.  

The Superhuman Benefits of Vitamin D.

Vitamin D builds strong bones.

Most of us think of calcium when it comes to building strong bones.  But Vitamin D is required for the body to properly use calcium as well as phosphorous in order to build strong bones.  Maybe this is why Americans have some of the highest rates of osteoporosis even though we consume so much calcium from dairy products.  Also, Rickets, which is a softening or weakening of the bones, is caused by a lack of Vitamin D.  Its clear that calcium doesn’t tell the whole story.  Vitamin D appears to have a huge effect on the strength of our skeletal system.  

Vitamin D helps you live longer. 

When women in institutional care were given Vitamin D as a supplement, their mortality rates decreased significantly.  This could be due to the fact that falls and fractures are a huge problem for elderly women, and as we mentioned earlier, Vitamin D contributes to strong bones.  In another study, people with low levels of Vitamin D were twice as likely to die of cardiovascular disease.  Vitamin D might not be the fountain of youth, but it does appear to help you live longer.  

Vitamin D makes you happier.

Seasonal Affective Disorder which is a type of depression that occurs more frequently in the winter time and in northern latitudes, appears to be heavily correlated to a lack of sunlight and Vitamin D.  Coincidentally, light therapy is used to help improve the symptoms.  Vitamin D deficiency and insufficiency are both highly prevalent in adolescents with severe mental illness.   Maybe that antsy feeling you get during the winter time isn’t just in your head.  Your body is likely craving more sunlight and more Vitamin D.  

Vitamin D protects against cancer and other diseases.

It’s amazing how many diseases are correlated to low levels of Vitamin D.  We already mentioned osteoporosis and depression earlier, but the list appears to be endless.  Excema and allergies in children appear to be linked to low levels of Vitamin D.  Vitamin D helps to promote the formation of cystatin D, which has shown to suppress tumors and have anticancer effects.  Colon cancer will spread through the body much faster when low levels of Vitamin D are present.  Vitamin D has even earned the nickname “the sunshine vitamin” for its immune enhancing effects during the winter time.  This isn’t even the tip of the iceberg for conditions that are associated with Vitamin D.  Just check out the comprehensive list WebMDhas put together, and then get your ass outside!  

How to get more Vitamin D?

There’s a good chance that you’re not getting enough Vitamin D.  Even in sunny climates such as South Florida, as many as 40% of older people have low levels of Vitamin D.  If you’re living at a northern latitude or if you’re dark skinned and produce less Vitamin D for every minute you spend in the sun, there’s a good chance you’re short on Vitamin D.

The natural inclination for most people would be to look at food sources of Vitamin D.  But food sources pale in comparison to the power of the sun.

It’s been ingrained in our brains that milk is a great source of Vitamin D and is essential to building strong bones.  But the belief that calcium and Vitamin D from milk will build strong bones is mostly fabricated by the dairy industry.  As proven by the high consumption of dairy in the US, milk will likely NOT save your precious brittle bones.

Milk is actually a miserable source of Vitamin D as well as many other vitamins and minerals.  Even milk fortified with Vitamin D still falls way short and would require SIX 8-ounce glasses a day to meet the Institute of Medicine’s recommendations of 600 IU.  As Loren Cordain states in his book, The Paleo Answer, the world’s best Vitamin D researchers recommend a level of 2,000 IU a day!  This would require you drink 20 8-ounce glasses of fortified milk each day!  Since no one can reasonably drink this much milk in a day, it goes without saying that the milk marketers are stretching the truth just a bit.

Maybe milk isn’t the answer then.  What other foods contain high levels of Vitamin D?  Well I would have to eat a pound of salmon, which is one of the highest food sources of Vitamin D, just to get the same amount of Vitamin D that I could produce in 18 minutes of sun exposure during the middle of the day.  If I wanted to try to get the same amount of Vitamin D from eggs, which is also a pretty good source of Vitamin D, I would only have to eat about 60 of them.  That’s about 55 more eggs then I like to eat in a day.  I think I would rather spend 20 minutes a day outside.

Supplementation is the third option for getting your daily dose of Vitamin D.  The nice thing about Vitamin D supplements is they’re cheap and they do appear to work.  But, as always, supplements should be a last resort.  If you’re going to supplement, do it on days where you absolutely can’t find any time to get out in the sun.  Also, if you choose to supplement, I would recommend supplementing with Vitamin D3, which seems to outperform Vitamin D2 in most cases.

Its pretty clear that sun exposure is our best bet for increasing our Vitamin D levels, but that brings up another question.  What about the dangers of sun exposure and skin cancer?  

What about skin cancer?

I would first like to point out that the recommendations above don’t require you to spend a lot of time in the sun.  You’re entire day’s production of Vitamin D can be created in less than ½ the time it takes for your skin to turn pink.  That’s not a whole lot of time.  Especially if you live in south Florida like me.

Also, most studies recognize that regular time in the sun has little to no correlation to skin cancer.  In fact, more than ¾ of cancer patients have insufficient levels of Vitamin D, not the other way around.  What the studies really say is that using sunscreen, particularly as a way to increase time out in the sun, is one of the few things that has a strong correlation with increased melanoma risk.  This is probably why sunscreen users have a greater risk for melanoma than non-users.  

Another interesting point that needs to be made is that one of the reasons we blame for the rise of obesity, is our lack of time spent outside, particularly on outdoor physical activity.  If we’re getting fatter because we are spending less time outside away from the tv and the computer, then how did non-melanoma skin cancers rise 4.2% per year from 1992-2006 with decreased sun exposure?  We are probably at a point in our evolutionary history where we are spending less time outside than ever before, yet skin cancer continues to rise at an exponential rate.  It should be pretty clear that sun exposure is not the principle thing to blame for skin cancer.  And sunscreen is definitely not the solution.

Study after study has shown the superhuman benefits of sunlight and vitamin D.  Make sure you put sunlight up on the pedestal with diet and workouts, it’s that important! And a great excuse to go to the beach! :)

Make sure you get your Vitamin D EVERYDAY, especially to protect your immune system when fall and winter roll around.  This is extra important for our superhuman friends in the northern climates.

Amazon carries a wide range of Vitamin D3 supplements.  The Carlson Ddrops come highly recommended by many people in the paleo community and have received all 5 star reviews so far on Amazon.  

How to Cook Anything...Paleo, of course!

I think it’s pretty safe to say that if you’re doing this paleo diet thing the right way then you’re going to be cooking more than you ever have in your life.

It’s inevitable.  If you really want to know what is going in your mouth, then you need to do most of your shopping and cooking yourself. But just because cooking is something that we HAVE to do, doesn’t mean we can’t enjoy it. 

In fact, it can be one of the most fun and rewarding parts of going paleo.

Just think about it.  Anyone can make something taste good when their pulling from the entire ingredients list of the standard American diet.  Its no surprise that if you add lots of sugar, flour, and butter to a recipe that the end result is going to taste pretty damn good!  Try one of Paula Deen’s recipes and you will know exactly what I mean.  (I have nothing against butter….or Paula Deen, for that matter.)

But cooking from a shortened list of Paleo ingredients requires a lot more skill and creativity.  You can’t just pop a Digiornio pizza in the microwave and call it a vegetable. (Although our government might say otherwise.)

A lot of times you will be required to make dishes that you have only had in restaurants, or work with foods that you’ve never tasted or even seen before.  (I feel like I am setting up an episode of Chopped!)

So how do you do it?  How do you cook something if you’ve never done it or seen it done before?

I’m about to tell you.  But first I need you to realize something.

Failure in cooking is inevitable.

You will undercook, burn, under-season, and over-season foods at some point.  You will make soup when your goal is to make a casserole, and you will make a casserole when your goal is to make soup.  Some food will end up in the garbage, and some food that should end up in the garbage will still reluctantly make its way into your mouth.

Our goal is not to eliminate failure but to accept it as feedback.  You didn’t ruin your eggs, you just learned how NOT to make them.  You didn’t poison your friends with too much seasoning (at least I hope not), you just learned that a little bit of salt and pepper goes a long way.

Trying new things and learning how to fail is one of the most important skills anyone can have in their life.  And cooking just happens to be the perfect way to hone that skill.  So don’t be afraid to try new foods and recipes and fail miserably.  Just make sure you have some cans of salmon on hand as a backup plan so you don’t go hungry.

Check out an earlier post my brother wrote about Buying Now and Recipe Later.He doesn’t always know what he’s going to do with what he buys, like 10 packages of sardines purchased at Costco, but he knows he wants to eat more of them and will find a way to cook/prepare them when he gets home. Now that I got that out of the way, let’s look at the process I use to cook a new food or recipe for the first time.  

Step 1:  Find at least 2-3 recipes online for the dish you are looking to make.

I suggest finding both a paleo/primal recipe, one standard or non-paleo recipe, and a third one that falls into either category.  It may seem counterintuitive, but I purposely seek out non-paleo recipes whenever I am working with new foods.  It gives you more recipes to choose from, and a lot of non-paleo recipes are pretty paleo except for one or two non-paleo ingredients that can easily be removed or replaced. You can find some awesome Paleo recipes at FastPaleo.

When I bought butternut squash for the first time earlier this week at the farmer’s market, the first thing I did was google “butternut squash recipe”, “primal butternut squash”, and “paleo butternut squash”.  The ratings and reviews for each recipe were available right away in the search results so I was able to weed out the worst recipes without even opening them.   You should select 2-3 of the recipes that you find and move on to step 2. You can also find some great recipe ideas by searching through the pretty pictures on Pinterest. 

Step 2: Look for patterns in cooking times, temperatures, and techniques.

Your goal is to find consistency.  If you’re trying to bake kale chips for the first time and one recipe recommends cooking for 10-12 minutes at 375 degrees, another recommends 12-15 minutes at 350 degrees, and a third recommends 10-15 minutes at 325 degrees, then it’s pretty safe to say that baking your kale chips for 12 minutes at 350 degrees is going to make for some pretty awesome kale chips.

Temperatures, cooking times, and techniques will usually vary based on cooking appliances and personal preferences of each chef, but you can usually find enough consistency between recipes to make a suitable version the first time out.  If there’s a necessary step that you can’t think of on your own (like poking holes in your sweet potato before you microwave it), there’s a good chance it will show up in at least 2 of the 3 recipes that you find.  

Step 3: Look for consistencies in flavor combinations.

A lot of recipes call for long lists of spices or additional ingredients that may or may not be 100% necessary to the final outcome.  You may find a homemade spaghetti sauce that contains onions, garlic, basil, thyme, oregano, rosemary, olive oil, canned tomatoes, diced tomatoes, and peppers, but once you compare it to other recipes you will likely find that the most common ingredients are tomatoes, garlic, and basil, and you can make an acceptable spaghetti sauce with just those 3 ingredients.  If your new to cooking and worried about spending too much money, or time in the kitchen, your much better off sticking to these basic flavor combinations instead of trying to buy every single ingredient for every recipe.  

Step 4: Create an action plan and start cooking.

Once you have done the research and determined patterns, you should have a good idea of what needs to be done to create an awesome final product.  Try to use only ONE of the recipes to guide you step-by-step through the process and make notes for changes you need to make based on the information you found in steps 2 and 3.

These extra 5 minutes of research should make cooking more enjoyable, reduce your number of ruined meals, and expedite your cooking education.  

Your mission this week is to cook at least one food or recipe that you have never made before.   Let me know what new foods you tried and how the recipes came out.

I’ve learned a lot in the last year about how to shop for healthy foods. At first, I thought eating healthy just meant going into the nearest grocery store and reading nutrition labels. Over the last year, I have been convinced that there is a lot more to it than that.

Shopping for healthy foods is a skill. It is a skill that you can practice and it is a skill that you can improve. Here are 8 ways to improve your healthy food shopping and save you money in the process.

1) Go to Farmers Markets

There’s a reason why farmer’s markets are # 1 on this list. Buying your produce from farmer’s markets can easily cut your grocery bill in half. I inserted a picture of my receipt from my last trip to the market a few days ago. Some highlights from the bill include 3 lbs of bananas for $1.49, 4 cucumbers for $1, $1 per avocado, or how about 14 cents per jalapeno. It has gotten to the point where I will try to buy more food on purpose just to see how much I can possibly spend, and I still can’t break the $50 mark when I shop there. This same amount of food at Whole Foods would have cost me over $100. Farmer’s markets are everywhere and finding a good one is the best thing you can do to save money on food.

farmers market receipt

2) Review your receipts

Most fresh food is sold by weight, so unless you are walking around the grocery store carrying a scale, it can be difficult to compare prices of foods that weigh different amounts. Take the receipt from the farmer’s market that you see above. The sweet potatoes that I purchased were priced at 99 cents/lb. I used to buy those same sweet potatoes at $2.29/lb at Whole Foods. $2.29 for a pound of sweet potatoes always sounded like a pretty good price to me, but that’s because I didn’t have any reference point to go off of. Once I started looking at my receipts and realized that I was buying between 3 and 6 lbs of sweet potatoes on a weekly basis, it became clear how big that difference really was. This meant that 6 lbs of sweet potatoes would cost me $13.74 at Whole Foods and only $5.94 at the farmer’s market. Seeing this $13.74 price next to the bunch of bananas that only cost me $2 really taught me the value of comparing prices even after your done shopping. Or imagine how big that difference would be on the 8 lbs of spaghetti squash that I bought. Reading receipts may not help you save money on your last bill, but it will certainly help you save on the next one.

3) Focus on Cheap Staples

No matter how much prices vary over time, certain foods just always seem to be cheap. Take eggs for instance. I spend less than $20 per week on a total of 72 eggs for our 3-person household. Sure, I may have to absorb dirty looks from everyone who walks by me in Whole Foods, but that’s a small price to pay for having such a nutritious food for less than $1 per meal. The same can be said for chicken thighs, ground beef, canned fish, and frozen fruits and vegetables. Make these foods the focus of your weekly shopping, and it will be difficult to overspend on your total bill.

4) Buy Sale Items in Bulk

Fresh food goes bad. Whenever stores have an abundant supply of fresh food, they are forced to discount it so most of it doesn’t end up in the trash. You see this a lot with things like seafood. Seafood has such a short shelf life that it is almost guaranteed that there will be a few seafood items on sale every week. Don’t be afraid to stock up on sale items and throw some in the freezer for a later date. Add these sale items to the cheap staples you already have from number 3 and you should be well on your way to an inexpensive week of shopping.

5) Be Flexible

While it’s good to have a grocery list for items that are necessities, shopping without a grocery list can save you a lot of money. Instead of setting my meal plan for the week ahead of time, I like to let the store do it for me. If pork or beef is cheap this week, then it looks like we will be eating a lot of that. If avocados are cheap, then guacamole will probably happen in the next couple days. Don’t get your heart set on making something before you get to the store. You will just end up overpaying for foods that you could get for less money on another day. Be flexible with your meal plan and your wallet will thank you.

6) Utilize Multiple Stores

It’s amazing how much prices can vary from store to store. In any given month, I will shop at Costco, Publix, Whole Foods, and several different farmers markets at least once. Sure, I am lucky enough to have all of these stores within 10 minutes of my house, but I think everyone can take advantage of multiple stores with a little planning and effort. Shopping at multiple stores taught me that the same jar of almond butter that cost over $15 at Publix, only cost me $6 at Costco. I also learned that Whole Foods has ridiculously expensive prices on most fruits and vegetables, but that their prices on eggs, grass-fed beef, chicken, and frozen produce are extremely reasonable. Rotate your shopping trips between different stores to get the best deals from each one.

7) Don’t Obsess over Organic, Grass-fed, or Free-range

Quality sources of food are preferred because it’s better for your health and its better for the environment, but don’t obsess over every single choice you have to make. If organic bananas are 3 times the price of conventional bananas, then buy the conventional ones. If they are having a sale on organic beef, but it is not grass-fed, don’t feel bad about skipping the grass-fed and saving a little bit of money this time. Try to make the majority of your grocery shopping from local, quality sources, and take advantage of the cost savings when the price difference becomes too great.

8) Utilize

Despite a recent debacle over a tea tumbler that I purchased for my girlfriend, I have had nothing but good experiences through Amazon. Most products ship for free and arrive to your doorstep within a few days. I have consistently used Amazon for things like shredded coconut, coconut milk, canned tuna, and canned sardines. Amazon sells in huge quantities, so they usually end up being much cheaper per unit than what you could buy them for in the grocery store. The 54 oz tub of Nutiva Organic Coconut Oil is the cheapest I have found anywhere and it taste so good that I refuse to buy coconut oil from anywhere else.

While I wouldn’t quite put myself in the same category as the people from Extreme Couponing, I have become pretty adept at getting the most bang for my buck. Once you harness your skills as a shopper, it won’t be long before eating healthy will be a lot cheaper than eating unhealthy ever was.

One thing that I try really hard not to do is to tell people what they should and shouldn’t eat. If you love Krispy Kreme doughnuts and want to eat them everyday, I don’t want to be the one to tell you to stop.

But there’s a certain level of assurance that comes with Krispy Kreme doughnuts and other junk foods. The person who is eating the junk food, knows that their eating junk.

This just isn’t the case for most “health” foods. Were stuck in a whirlwind of business and government telling us everything from Lucky Charms to Nutella is healthy for us. It can be incredibly difficult to separate the good foods from the bad ones.

So I thought I would give it a shot.

Here are 10 “health” foods that you are probably better off without:

1) Protein Bars

Most protein bars are loaded with sugar and have lists of ingredients that are barely short enough to fit on the package. Not to mention that you have to spend the whole time eating it trying to convince yourself that it tastes better than it does. A Snickers bar combined with a protein shake will usually give you a better nutritional outcome(and much better flavor). Stick with whole foods or protein powders instead.

2) Fruit Juice or Dried Fruit

Even if the fruit juice and dried fruit you consume has no added sugar or other ingredients, the bottom line is your ingesting a concentrated source of sugar with very little nutritional value. Fruit juice removes a lot of the fiber and nutrients that makes regular fruit so healthy. When this amount of sugar is consumed in a liquid form, it causes your blood sugar to shoot up, and your body to store fat. Add some lemon or lime juice to your water if necessary, but otherwise stick to fresh or frozen, whole fruits.

3) Salads

Okay, salads are not inherently bad. But most salad dressings, cheeses, and croutons are. Too many people think that because they are eating a “salad”, they are automatically eating healthy. Stick with veggies, lean meats, hard boiled eggs, fruit, and nuts for your salads and use any combination of olive oil/balsamic vinegar/lemon/lime juice/and spices as your dressing.

4) Smoothies

Similar to salads, not all smoothies are created equal. When smoothies are loaded with fruit, milk, and yogurt though, they become an overdose of sugar that fits in the palm of your hand. (see fruit juice). If you want to learn how to make a healthy smoothie every time, check out the smoothie blueprint.

5) Milk

You may not be diagnosed with lactose intolerance, but the lactose and casein in milk could be causing digestive issues and inflammation that you are unaware of. Not to mention that most milks are a substantial source of sugar that come in the dreaded liquid form. Stick with water for the most part, but substitute almond and coconut milk if absolutely necessary.

6) Yogurt

While yogurt is typically better on digestion than milk, it usually makes up for it by having a higher sugar content. Its difficult to find yogurt that doesn’t have added sugar or high fructose corn syrup. If you truly can’t live without the stuff, stick with full fat plain greek yogurt and mix in your own fresh fruit for added flavor.

7) Whole Wheat or whole grain anything

Most people have been brainwashed into associating anything “whole wheat” with being healthy. When I see the words “whole wheat” the first thing that comes to mind is digestive nightmare. Gluten and other lectins in whole wheat and whole grains, can damage the gut lining, and lead to a list of inflammatory diseases. Remove grains altogether, and watch your health get taken to a new level.

8) Cereals, Cereal Bars, and Granola Bars

Once you get past the whole wheat claims and fortified vitamins that are added in during processing, this is a surefire way to make sure you will be hungry and tired just a few hours after breakfast. Low in protein and high in sugar is a recipe for disaster for what many people consider to be the most important meal of the day. Get out of the mindset of trying to eat traditional breakfast foods and focus on getting a substantial amount of protein and healthy fat in your first meal of the day.

9) Anything thats “reduced”, “low”, or “free” of certain ingredients

A candy wrapper doesn’t have any calories, sugar, or fat but you wouldn’t eat it because its not food! Seriously though, whenever a food has been removed of one ingredient, it is usually replaced by 3 more ingredients that are worse for you. Many of which are artificial. If a food needs to be altered in order to be healthy, then it probably was never food in the first place.

10) Soy products

If you are using soy products as a replacement for meat or dairy, you are probably doing yourself more harm than good. The phytic acid in soy has been shown to deplete the absorption of important vitamins and minerals such as vitamin D, calcium, magnesium, and others. The consumption of soy has also been linked to the growth and development of various cancers and tumors, especially in women.

I have always been a huge fan of smoothies.  There are very few foods (Paleo or otherwise), that I would prefer over a well-made smoothie.   They are the perfect combination of unbelievable taste, silky-smooth texture, and healthy refreshment!   When you come home after a tough workout, there is nothing better than relaxing with an ice cold fruity concoction.  Over the years, I have perfected my smoothie-making abilities to the point where I now rarely create anything less than spectacular. 

That wasn’t always the case though. 

In my smoothie development I made plenty of smoothies that never made it past the second sip and went straight down the drain.  They tasted so bad that they weren’t even worth trying to save by adding more ingredients.  It was just better to start over and remember to never make that same combination again. 

I have also made smoothies on the other end of the spectrum as well.  They tasted unbelievable!  So much so, that I couldn’t stop drinking them and wanted to have more and more!  But a lot of those smoothies were LOADED with sugar!  The nutritional breakdown looked more like an Extra Large Blizzard then a healthy meal replacement. 

So I am faced with a slight dilemma. 

What is the perfect combination of healthy ingredients and unbelievable flavor?

And that’s where the blueprint comes in.   The blueprint is a system that allows just enough freedom to create an endless amount of flavors, but is strict enough where the final product is almost always amazing! (and healthy!)   

Here is what it looks like:

1)      1 - 1½ cups of Liquid

Some personal favorites include unsweetened or canned coconut milk, unsweetened almond milk, grass fed whole or reduced fat milk, or even just water.  Sometimes I will even combine two or three different liquids for the perfect smoothie base. 

2)      25-40 grams of Whey Protein Powder

I have always been a fan of the flavor and nutritional breakdown of Optimum Nutrition’s 100% Whey Protein Double Rich Chocolate Flavor.  It’s fairly inexpensive and it adds just enough chocolaty taste, without overpowering the flavor of whatever fruit or other ingredients you decide to use.  There may be better protein powders out there, but I have yet to find one that is more versatile. 

3)      Up to 1 cup of Frozen Fruit

Frozen fruit is what makes the texture of a smoothie so perfect.  Sometimes ice can stay chunky if you add too much, but frozen fruit almost always seems to give you a nice thick texture.  My favorite is frozen blueberries (by far), but you really can’t go wrong with any fruit.  Just be weary of the quantity of fruit that you use, this is where the carbs and sugars can add up real fast!  Going heavy on the fruit is probably the biggest mistake that most beginners make. 

4)      1 or 2 Raw Cage Free Omega 3 Eggs

This may seem crazy to some people but it is the single greatest ingredient in the smoothies that I make!  The eggs and frozen fruit combine for the perfect texture.  The fat from the yolks elevate the flavor to a level you would never imagine, and there is not even a hint of a raw or overpowering egg flavor.  This will transform your protein smoothie into an amazing milkshake!  Not to mention that eggs are a nutritional powerhouse!

Those 4 ingredients make up the blueprint that I now use for 97% of the smoothies I make.   In fact, many of the smoothies that I make will ONLY consist of those 4 ingredients.  They are that perfect together!    If I am feeling a little frisky though, some of my other favorites include shredded coconut, almond butter, macadamia nuts, cooked sweet potato chunks, and ice for added texture.   I try to never use too much of any of these other ingredients at one time, but it can be fun to play around with some additional flavors.  


If you want to see the blueprint in action, here’s an example of a smoothie that I make on a regular basis:

½ cup Unsweetened Coconut Milk

½ cup Unsweetened Almond Milk

¾ cup Frozen Blueberries

1 heaping scoop ON Whey Protein Powder

2 Raw Cage Free Eggs

I’m curious to hear what everyone else considers to be the perfect smoothie.  What are your go-to ingredients?   Is there an ingredient you use that most people wouldn’t dare think of, but tastes amazing? 

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