- 1 scoop vanilla protein powder
- ¼ avocado
- 1 to 2 tablespoons chia seeds
- Juice of 1 lemon
- Handful spinach
- 1 small Persian cucumber
- ¼ cup fresh mint leaves
- 2 cups unsweetened nut milk
If you’re like us, you may find yourself ravenous at 10am, reaching for whatever is nearby, be it day-old cookies someone brought into the lunch room, or the bag of chips you swore was going to be for family movie night. The culprit behind these mid morning cravings is usually a less-than-ideal breakfast, which can sometimes be the result of a Tim Horton’s coffee-and-sweet run; something that most in our health-and-wellness-obsessed society know is not ideal (even if it does happen sometimes). But what about those of us who get up early and make a fruit smoothie or organic-yogurt parfait ready to tackle the day? How come we’re still getting tired and hangry hours before lunch?
According to nutritionist Kelly LeVeque its not about going vegan or gluten free or any of the other fad diets that float in and out of our lives, its about understanding your blood sugar levels and using them to your advantage. “I can have clients trying really hard, going to get a smoothies and thinking it’s the right thing to do, and then that smoothie makes their blood sugar spike up and crash down. People start to feel hungry as little as 90 minutes after a meal. When people elongate that blood sugar curve, they really can go four to six hours without thinking about food.”
The easiest place to start, says Kelly is with breakfast. If you’re already putting some effort into breakfast, and eating what you think is the “right foods”, even better. Trying Kelly’s method will be a minimal change that will have a huge impact. “At every meal, you want to include fat, fiber, protein, and greens,” says Kelly. When you apply that formula to a breakfast smoothie, it looks like this: a scoop of protein, 1-2 tablespoons of fat (avocado, almond butter etc.), 1-2 tablespoons of fiber (like flaxseeds or chia seeds), and a handful of greens. Fruits are optional, but Kelly insist on limiting fruit to a quarter of a cup, which will mitigate that blood sugar spike that makes you feel groggy and hungry 90 minutes later.
“When my clients start on this, they find themselves going through lunchtime without getting hungry, which allows them to make choices based on what their body needs—not on uncontrollable hunger that makes you reach for whatever is nearby.”
With all the health and wellness advice out there, we know if can be easy to scoff at the idea of the “next best thing”, which is why we love this formula option that’s centered around optimal proportions no matter what you’re eating, rather than avoiding your favourites or pushing fad-foods. If you need proof, we recommend keeping track of when you get hungry each day following breakfast for a week and compare the days you use Kelly’s smoothies with the days you have a typical grab-and-go breakfast. You may find the results staggering.
There are infinite combinations to play with using her formula, but we love these three basic options to start. Directions for all: Place ingredients in high-speed blender and blend until smooth.
For mornings when you just need something sweet, try Kelly’s Blueberry Muffin smoothie and skip the sugar-loaded real thing.
If you’re intrigued by the balanced eating method, Kelly’s book Body Love takes you through how to apply the ‘Fab 4’ method to all your meals and free yourself from cravings once and for all. ($22.34 at Amazon.com)
If you’re intrigued by the balanced eating method, Kelly’s book Body Love takes you through how to apply the ‘Fab 4’ method to all your meals and free yourself from cravings once and for all. ($34.99 at Chapters.ca)