Protein, Fat And Fiber: Your New Best Friends

by Alexa Ouaknine and Jena Covello

We love smoothies for breakfast, or anytime, really. Not only are smoothies delicious and easy to make, they allow our bodies to ease into our day after what is usually a 12-hour fast from our dinner the night before. In order to turn a smoothie into a substantial breakfast that will give us enough energy to tackle our day and make us feel good without depriving ourselves or counting down the hours until lunch time, we want to make sure our smoothies have these three things: protein, fat, and fiber.
Protein and fat are needed in all meals (not just smoothies) to turn off hunger hormones and to properly regulate blood sugar which will alleviate light headedness and nausea.  Protein at the start of your day will not only boost energy, it will also keep you feeling relaxed and help keep you away from the junk food. Fat helps us to feel satiated, aids in lowering bad cholesterol, shedding excess weight, and keeps our hair, skin and nails shiny and strong. Our bodies need healthy fat. Fiber promotes regular bowel movements, slows the absorption of sugar in the body, and keeps us feeling full. In addition to protein, fat, and fiber, we encourage adding an unlimited amount of greens to your smoothies, along with any of your favorite superfoods.
Utilizing these three nutrients to turn off hunger hormones helps us to avoid doing things like grabbing a coffee and a protein bar, or maybe just a juice, and calling that breakfast. By not depriving ourselves of the nutrients our bodies need, we actually set ourselves up to make conscious and healthy decisions throughout the remainder of the day.

Recommended sources of Protein, Fat, and Fiber

Protein: beef, chicken, or marine collagen, a raw, sprouted vegetarian protein powder, organic grass fed whey
Fat: Coconut oil, MCT oil, Avocado, coconut butter, Nut Butters.
Fiber: raw fiber powder, coconut, berries, Asian pears, chia seeds and avocado.

Below are our favorite (AIP) go-to smoothies

Blueberry Antioxidant Fat Fiber Protein Smoothie:
Ingredients: 1 scoop of grass fed collagen (PROTEIN) 1 cup of frozen organic blueberries 1 cup of frozen organic spinach 1/4 cup of frozen strawberries 1 cup of coconut milk 1/4 cup of water 1 tablespoon of organic chia seeds (Not AIP compliant but very good for extra fiber so my doctor allows it) (FIBER) 4 dashes of cinnamon (***excellent for stabilizing blood sugar) 1 tablespoon of organic virgin coconut oil (HEALTHY FAT) 1 tablespoon of organic maple syrup
Blend together

Smoothie 1-
1 serving collagen peptides (PROTEIN)
1 cup of coconut milk
½ of an avocado (HEALTHY FAT)
Spinach (remember, greens are always unlimited!)
½ of a frozen banana
Spirulina
1-2 tbsp. chia seeds (FIBER)
ice, if needed
Blend together

Smoothie 2-
1 serving grass fed collagen (PROTEIN)
½ green apple
spinach
¼ avocado (HEALTHY FAT)
1 tbsp. coconut butter
1-2 tsp. chia seeds (FIBER)
pinch of cinnamon (***excellent for stabilizing blood sugar) Blend together

***THESE STATEMENTS HAVE NOT BEEN APPROVED OR REGULATED BY THE FDA.  WE ARE NOT DOCTORS, THEREFORE ALWAYS CONSULT WITH YOUR DOCTOR FIRST.