In keeping with the yellow theme from last month’s blog post on the FIRE Aspect, I give you another yellow combination. And yes, it’s still a liquid one(!) *Note to self, make the next recipe something that you’ll chew*
But as I’m getting myself geared up for Whole Detox™ in about 10 days I’m enjoying a few smoothies here and there. Though I’m not really one for cold food in cold weather, (and boy is the warm winter we had turning cold and struggling to move out of the way) it can be hard to look past the convenience of smoothies when it comes to simple ways to increase the amount of fresh produce you eat. Eating enough can be such a challenge at times, and who would have thought, since the message that’s mostly thrown around it the one “eat less, move more”.
I’ve even had people on some of my programmes freaking out because of the volume of food on their plate. The beauty is though that when we increase the amount of colourful plant based foods we eat, we get to eat MORE, not less.
I remember doing this simple math’s exercise with a group I had on a weightloss programme a few years ago. Though, as you know I’m not a huge fan of counting calories but for this simple visual experiment they do serve a purpose.
So visualise this; One 500 ml bottle of soft drink (minerals / soda / fizzy drink – pick your name) contains roughly 500 kcal. Without having a label in front of me it will give you a fair amount of sugar, probably 10-14 teaspoons (remember this is a completely man-made product so any carbohydrate content will be pure sugar and count as your “added sugar intake”). There will also be some colourings and additives, more or less depending on the type and brand you choose.
Now let’s take those same 500 kcal and see how that translate into vegetables. So (from memory) 500 kcal worth of vegetable is about two full shopping bags worth! Lots of vital nutrients, fibre and volume. I would honestly think you’d struggle to chomp it all down in the course of a day.
That’s why the very handy, yet simple strategy of filling half your plate with vegetables is such a powerful way to reduce the total amount of calories yet maximise the amount of quality nutrition you get. There’s a lot to be said for keeping it simple.
The World Health Organisation (WHO) recommends 7-10 servings of fruit and vegetable a day for any diet to be disease preventable. 5-a-day is actually a minimum. And I see people who are only getting 2-3 at times.
How many portions are you eating daily?
I even know for myself when we did food diaries as project back in college, that upping it to 7-10 actually takes a conscious effort. Perhaps that’s one reason I’m so drawn to smoothies?
Anyway, another thing that I realised the other day is this; What if we look at the food we eat in a symbolic way? The majority of us want to have more energy so we can do more (and even BE more) and if we have a constant feeling of lack luster and even low mood holds this may hold us back from doing all that we want. It’s seriously frustrating. I can still remember what it felt like some years ago when my energy levels where down on 3-4, out of 10. A lot of the time I just functioned and got through the day, doing what had to be done. I was constantly tired.
So what if we focus on eating more foods that are vibrant and alive? What about adding more colour to the plate? My whole food philosophy is about feasting your eyes as much as feeding your body. In case you hadn’t noticed…
So without a degree in nutrition and if you want to keep it simple, yet knowing that you are getting lots of essential nutrients to fuel your body and mind, think colour! Think rainbow and aim to eat a rainbow of colours every day.
So with colour in mind, here is a yellow zingy smoothie that is sure to put some zest and brightness into your day.
If you are feeling brave and have a strong blender, like a Nutribullet, then go ahead and blend the whole lemon! It sure makes for some serious digestive power! Otherwise just use the juice.
And since the sun is still shining with it’s absence I am trying to brighten my days in other ways. This is one such way. Enjoy 🙂
Zingy Smoothie for Grey Spring Days
1 cup fresh pineapple – peeled, cored and diced
1 inch fresh ginger, peeled
Juice of one whole lemon – or peel (if you have an organic one you can blend the whole one) and use the whole fruit!
1 small fresh root of turmeric or 1 tsp of turmeric powder
1 tbsp of hulled hempseeds
1 tbsp of pea, rice or hemp protein (I like the Pulsin brand)
200-250ml plant milk of choice
Place all the ingredients in your blender and blend until smooth. Drink immediately.
***Note, personally I don’t like really cold drinks (unless the weather is really hot) but if you want a colder drink feel free to add some ice too***