Which Superfoods Will Protect My Eyesight?

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Our eyes are under a lot of strain and sadly, for some of us, this will lead to serious damage and even blindness later in life. The culprit? Blue light emitted from our personal digital devices, computers and lighting. Over time, these harmful rays can cause degeneration of our retinas and lead to sight loss.

But it’s not all doom and gloom. Scientists at Harvard University have shown that certain superfoods actually protect against the damaging effects of blue light and can protect our eyesight in the future.  

What’s the science?

The reason blue light is so dangerous is that is has a much higher frequency than other visible light. This means the light rays vibrate more violently as they enter your eye, causing damage to your retina. Specifically, they damage your macula – a highly-pigmented area at the back of the retina.

The macula acts as a filter to blue light. It’s packed with yellow pigment, which fends of those harmful rays. Repeatedly having to do this takes its toll however, leading to what is called advanced macular degeneration. This condition is the leading cause of blindness in the West, affecting a staggering 30% of people over the age of 75. And we can only assume that, in the age of the ever-present smartphone, this figure looks set to rise.

How can superfoods help?

The Harvard study found that the nutrients in certain superfoods have a significant benefit to the health of our eyes. It followed the visual health of over 100,000 participants over the course of 20 years to conclude that two nutrients are vital in protecting against macular degeneration: lutein and zeaxanthin.

Researchers showed that people eating a diet rich in lutein and zeaxanthin are 40% less likely to suffer from advanced age-related macular degeneration. The reason? These two little carotenoids contain the yellow pigment the macula needs to be able to filter out blue light. Pretty clever huh?

Which superfoods should I be eating?

Fermented_Kale_supplementTop of the list is superfood favorite, kale. We always knew we loved these nutrient-dense greens and it can feature in a wide range of dishes from stir-fry to smoothies. If you’re not keen on its earthy taste don’t worry, there are also clever products and supplements that make eating your greens so much easier. Try Perfect Fermented Kale to quickly and easily get concentrated kale into your diet.

Other foods high in lutein and zeaxanthin include raw cress, raw spinach, cooked spinach and green peas. And in a slightly disappointing myth-buster, carrots were found to have relatively low levels of eyesight-protecting nutrients.

So, it looks like eating your greens is a must when it comes to protecting your eyesight. But exactly how many greens do you need to eat?

How much lutein and zeaxanthin do I need?

At this point in time, there is no established Recommended Dietary Allowance (RDA) for either lutein or zeaxanthin. However, in another study into visual health – the Age-Related Eye Disease Study (AREDS2) –  just 10mg of lutein and 2mg of zeaxanthin per day were found to have significant benefits to macular health.

In the study, this was provided in the form of a supplement but just one cup (or 100g) of cooked kale is thought to contain around 20mg of lutein and zeaxanthin. Five portions a day of other green vegetables, such as spinach, broccoli and peas, would also provide you with sufficient levels of these very special carotenoids. That’s a pretty delicious way to protect your eyesight!  

AMD and superfoods

Image Credit: Focus Clinics

Beyond Bulletproof: This coffee or tea is a low carb, filling snack or meal.

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By now, we’ve all heard about bulletproof coffee. It is also know as fat coffee, rocket fuel or buttered coffee, or even yak tea. Essentially, you add a couple tablespoons of good, cultured grass-fed butter (or other high quality oil or fat) to pump up your morning cup o’ joe. Adding processed sugar or pasteurized cream is frowned upon. People who have tried buttered coffee swear it tastes good, and gives them more energy and a better ability to focus. Dr. Oz even recommended buttered coffee for improved energy and to fight burnout. For a basic recipe click here.

Lately, I’ve been trying to drastically cut carbs, and have started drinking a few different varieties of fat coffee or yak tea in lieu of lunch. I find it really works to stave off hunger and keeps me energized for the rest of my work day. I add a scoop of Perfect Hydrolyzed Collagen for protein, and a couple different kinds of healthy fat plus a good fiber source to keep me full. Adding ground chia seeds adds great fiber. Cacao powder and turmeric add nice flavors and tons of healthy antioxidants and other health benefits. Below are my favorite beyond bulletproof recipes. The basic recipe is coffee or tea, protein powder, a fiber source, and two servings of healthy fats.

Chocolate Sunbutter Fat CoffeePeanut_butter_coffee_recipe

This recipe uses collagen for the protein and sunflower seed butter, coconut milk cream, and coconut oil for the healthy fats. I really like adding unrefined, organic, virgin coconut oil because it’s loaded with medium chain triglycerides. MCT’s are used as energy rather than getting stored as fat and are important for brain health.

Ingredients
8 – 12 oz organic fair trade coffee or tea
2 Tbs unsweetened coconut milk or unpasteurized heavy cream
1 scoop Perfect Hydrolyzed Collagen
2 Tbs unsweetened cacao powder
2 Tbs unsweetened sunflower butter (or nut butter of your choice)
1 Tbs organic ground chia seeds
10 drops stevia (or non-sugar sweetener of your choice)
5 ice cubes (optional for anyone who likes frozen coffee drinks)

Directions
Place coffee in a blender, then add coconut milk and nut butter. Blend on high a few seconds until well mixed. Add all other ingredients and blend on high until well mixed. Pour into a mug or glass and enjoy.

Mint Chocolate Mocha Mealmint_chocolate_butered_coffee_recipe

This recipe has a refreshing minty lift for those days you are dragging. Always add coconut milk or other cool ingredients to coffee first to cool it down a smidge before adding other ingredients. Some supplements lose nutritional benefits if heated too much.

Ingredients
8 – 12 oz organic fair trade coffee or tea
2 Tbs organic coconut milk or unpasteurized heavy cream
1 scoop Perfect Hydrolyzed Collagen
2 Tbs organic fair trade cacao powder
1 Tbs Perfect Coconut Oil
1 Tbs organic ground chia seeds
10 drops stevia or unprocessed sweetener of your choice
2 – 4 drops peppermint essential oil
5 ice cubes (optional if you like frozen coffee drinks)

Directions
Add coffee and coconut milk to a blender. Combine a couple seconds. Add all other ingredients and blend on high until well combined. Pour and enjoy!

Turmeric Fat Yak Teabutter_tea_recipe

This recipe adds flavorful turmeric for a fantastic nutritional boost to your buttered beverage.

Ingredients
8 – 12 oz green tea or organic fair trade coffee
1 Tbs grass fed butter
1 Tbs Perfect Coconut Oil
1 scoop Perfect Hydrolyzed Collagen
1 tsp Gaia Turmeric Boost
1 Tbs organic ground chia seeds
10 drops stevia or non-sugar sweetener of your choice

Directions
Blend green tea, butter and coconut oil for a few seconds. Add the remaining ingredients and blend until well combined. The butter in this will make it nice and frothy. Enjoy!

Beyond Bulletproof: Easy Coffee & Tea Meals or Snacks

So, to recap, to turn your buttered coffee or tea into a meal, you need to add a few ingredients to your brew.

  1. A good source of protein which helps power you through the next bunch of hours. I like Perfect Hydrolyzed Collagen best because it is virtually flavorless and adds 10 grams of protein in every 11 gram scoop.
  2. Add two servings of healthy fat. My favorites are 1 Tbs Perfect Coconut Oil, 1 Tbs grass-fed butter, 2 Tbs nut or sunflower butter and 1/4 cup coconut milk or unpasteurized heavy cream.
  3. Adding a good source of whole food, fiber – not grains – helps us feel full longer and is beneficial for digestion, the heart, balancing blood sugar levels and more.

Don’t have a blender handy? Shake it up instead.

You can make many beyond bulletproof coffee recipes in a shaker, leave out nut butters, and melt the oils in your hot beverage, then shake up all the ingredients. Perfect Hydrolyzed Collagen comes in handy single serve packets for easy travel to work or anywhere. Or, you can combine all but the coffee in your shaker before you go to work. Add the hot beverage and enjoy!

Do you have any great beyond bulletproof Coffee suggestions? Let us know your favorites!

 

5 Facts We Absolutely Know About Good Nutrition

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Though there is much debate in the scientific community regarding the role nutrition plays in development of health and disease, a few facts exist that are relatively certain and based on a body of good research.

Like everyone else, we’ve grown weary of the countless fad diets and claims about miraculous results just by eating one thing or avoiding x food. For that reason, we’ve assembled a list of nutritional facts that can be used to help assemble and/or supplement a healthy diet.

1) Low Carbohydrate Diets Reduce the Likelihood of Type II Diabetes

As Type-II Diabetes (formerly known as adult-onset diabetes or non-insulin dependent diabetes) hits prevalence, researchers are constantly exploring different factors that could be contributing to this pandemic. Some focus on genetic factors (for which there is some support) and others focus on lifestyle choices (exercise levels, for instance).

But nearly all walks of science and common sense agree on one thing – eating too much sugar is a major risk factor, particularly processed sugars that have been separated from their respective whole foods. Soda is one of the prime culprits, sometimes containing over 40 grams of sugar in just a single can.

Diets low in processed sugars (or entirely devoid of them) have been linked to reduced incidence of Type-II diabetes and may generally lead to healthier outcomes. Conversely, whole foods high in fiber reduce the incidence of diabetes, most likely by slowing the absorption of sugar and improving gut health.

2) Setting Goals Helps Stay on Track in Life and Nutrition

Goal setting has always been an important part of success. Some cultures naturally orient themselves towards healthier diets, but that isn’t the case for everyone. The United States is one of the more obvious examples, where the Standard American Diet (S.A.D.) is plagued with chemically derived ingredients and artificial foods.

For those pursuing better nutritional standards, setting goals can be helpful in the same way it has been proven for other areas. Exact methods vary, but taking advantage of what technology has to offer may reduce the difficulty. Tracker apps such as MyFitnessPal or SparkPeople aid in keeping track of calories consumed, activity and food types eaten. They’re best paired with security apps such as VPNs in order to ensure privacy (among other things).

3) Unprocessed Foods Are Higher in Essential Nutrients

It’s no secret that eating whole foods is beneficial; virtually no sane person would argue the contrary. Yet exactly how beneficial a diet loaded with unprocessed fruits, vegetables, and meats can be is often lost on the public. Take the nutritional content of a sweet potato.

A single sweet potato contains over two times the daily requirement of Vitamin A, half the daily requirement of Vitamin C, and a host of B Vitamins. Eaten with the skin, sweet potatoes also incorporate a large amount of our daily fiber requirement.

Cruciferous vegetables such as broccoli tend to be high in Vitamin K and Folate (absolutely essential for anyone avoiding enriched grains, particularly women who plan to become pregnant), while fruits such as berries or citrus are usually high in Vitamin C. Grass fed and free range meats are fantastic sources of complete protein (they contain all essential amino acids) and are higher in Omega-3 than their grain fed counterparts (especially the processed kinds).

Unprocessed foods, due to lack of added sugars, contain significantly fewer calories. Eating a mixed diet full of vegetables, fruits, and proteins make it difficult to overeat because the fiber, fat, and protein content help to trigger the “full” response in the hypothalamus and keep the stomach from emptying as quickly.

organic_greens_powdersThose still new to unprocessed foods may want to consider supplementing at least initially. Particularly when it comes to eating leafy greens, it can be really difficult to develop a taste when coming from a previously high sugar, high salt diet. Have time constraints? A greens smoothie makes a quick, easy breakfast, lunch or snack.

4) Whole Foods are Devoid of Fillers & Additives

Another major concern we constantly see voiced is one regarding the “extra” ingredients added to so many different kinds of foods. Additives range from colors to artificial flavors and preservatives, all with the aim of making food sell better and stick around longer before it rots. Fillers, on the other hand, are there to cut costs (usually at the cost of vital nutrients). We see this done with sugar more than anything, especially in foods where fat is removed.

But whole foods don’t suffer from any of these pitfalls. Before hitting your table, they had everything needed to survive and this translates into better nutrient content. This has many benefits for us. For instance, watermelon seeds are actually highly nutritious (don’t worry, you won’t grow a watermelon in your stomach).

That’s not to say all whole foods are equal and able to be eaten in excess. Bananas taste great, but are relatively high in sugar and low in fiber compared to some other fruits and should be eaten semi-conservatively. But even at their worst, bananas will never lose out to packaged snacks and other premade foods.

5) Trans Fats Are Never a Good Choice

There are so many reasons that trans fats are terrible for you. Totally devoid of any real nutritional value, they are produced by a chemical process involving hydrogen and high heat to yield what is commonly labeled on foods as “partially hydrogenated [oil type].”

This is the type of fat you might expect to find in packaged sweets and especially in butter replacements like margarine. Consuming trans fats has been linked with heart disease, insulin resistance, and even the development of Alzheimer disease. In the interest of good health, there’s absolutely no reason to ever consume anything with trans fats in it.

organic_virgin_coconut_oil_saleThat it is still allowed in food is nearly a mystery of its own. That said, if you use oil to cook, it’s recommended that you stick with extra virgin olive oil or coconut oil, as both offer relatively healthy mixes of fat (omega 9 and saturated fat respectively) and are readily available without breaking the bank. Just be sure your olive oil comes in an opaque container and isn’t used in high heat recipes, as direct light and high heat ruin its nutritional value.

For a Healthy Tomorrow

While researchers may continue to debate the merits of individual chemicals such as caffeine, there is no shortage of certain information regarding good nutrition. Other factors are certainly at play in determining overall health, but eating nutritious foods is one way to keep things in your favor.

Will you take steps to create a scientifically sound diet? Tell us how below.

About the Author: Cassie is a health enthusiast with a heavy focus on nutrition. While some of her knowledge comes from academia, much of what she knows is independently learned through a great deal of research.

Which Superfoods Are Missing From Most People’s Diet?

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Purple Superfoods and You

For many of us, the science of nutrition can be a scary beast.  There‘s a great deal of information out there, and with so many sources of information, some of it is outright confusing or contradictory.  Trying to digest this information and come to an informed opinion can then be tricky, as even simple questions have multiple answers. In this respect, most of us know the basics: fruit and vegetables are healthy. But beyond that things are less clear as to what is the very best of these foods available.  Here’s a handy introduction to the ‘purple superfoods’, one of nature’s very best foods for your body.

What are purple foods and why should I care?

It is no coincidence that the healthiest fruits and vegetables tend to be of a darker hue. The dark coloring and unusual shape of a beetroot or aubergines (eggplant) may deter some people, but this distinctive appearance is nonetheless synonymous with a plant rich in nutrients. Many berries also fit in the purple superfood category, like blueberries and acai berry. Purple superfoods come in a variety of shapes, sizes and forms, from large picked veggies, to powders, specifically designed to be consumed as a supplement.

There are reliable guides as to what constitutes a purple (and other colored) superfood. Portions of such foods should be included in the diets of absolutely everyone, whether you’re a fitness freak or not. Most of these foods are familiar and are easily picked up in markets for use in standard recipes – red onions and blueberries, for instance. Others, like aubergines and beetroot, may require a little more culinary imagination.

The question must therefore be asked: what makes purple foods so great? To answer this is hardly a secret, they are rich in antioxidants, a substance which carries many health benefits. Thanks to the presence of these, purple superfoods help prevent cellular damage, and have been proven to be highly effective at combating ‘free radicals’, unstable molecules known to cause so-called ‘oxidative stress’.  This stress can cause, or exacerbate, a variety of conditions such as diabetes, Parkinson’s and Alzheimer’s.  It therefore pays to understand (and eat!) purple foods.

Less is sometimes more.

If you cannot stand fruit and vegetables in large doses, just a small quantity of the stuff can still improve your health. For example, a cup of blueberries a week can enhance grey brain matter, thereby improving memory retention and general cognitive functions. Meanwhile, a diet rich in purple superfoods can mitigate the effects of aging, especially the appearance of wrinkles as those malicious elements that degrade your skin over time won’t find it so easy with such a strong defense in place. Just ensure that any purple foods you do buy to add to your diet appear on your plate – around 45% of all fruit and vegetables purchased end up in the trash.  As our food options increase so does the likelihood that some of that food ends up as waste. Being smart about food means not just knowing the health benefits but also understanding food economy and how your wallet can benefit as well as your health.

However, purple superfoods are unlikely to end up as waste if you are smart about what role they serve in your diet.  For instance, they are a useful source of vital nutrients for those with allergies or particular dietary requirements.  Vegetarians can eat beetroot if they want a viable alternative source of protein. Acai berry is most often found as a supplement and can easily be taken in capsule form without worrying about how to prepare it. We like Perfect Acai best because it is organically grown, sustainably harvested and fairly-traded.

The golden (or purple) rule.

As with most things in life, moderation is key. Purple foods will improve your health as part of a balanced lifestyle, but they are not miraculous – if your diet or lifestyle is poor then the effect of these foods will be negligible.  But if wisely incorporated, either as a side dish or within recipes, they boast some impressive health benefits, especially as part of a weight loss program.  Furthermore, because they are less popular than their more famous fellow fruits and veggies, they tend to be inexpensive and easy to find. The issue for many consumers is that they seem to occupy a tricky niche as regards recipes- many of us wouldn’t be too sure what goes best with beetroot or red cabbage.  Fortunately, however, there are a whole host of recipes for purple foods just waiting to be discovered by an intrepid chef.

If you are looking to make a healthy addition to your meals or are simply looking to diversify your diet, purple superfoods are an excellent option – endlessly flexible and enormously beneficial. What’s not to like?

Vacationing this winter? Stay healthy & energized with a quick smoothie-on-the-go!

Easy_green_smoothies

For a Limited Time Only!!!
Free Shaker Bottle with any order of 2 or more powdered supplements!

We just got back from a short vacation in sunny Florida. It was nice to get away from the cold of the northeast for a few days. AAHHHH!!! While away, I was very happy to be able to quickly have my morning smoothie. It’s good to know at least one meal is going to be healthy! Smoothies are an easy, tasty means of getting your daily dose of vitamins and minerals. If you’re heading off on vacation, or even a day trip, you may be wondering how to continue to get all your nutrients in a convenient, portable way. Packing a blender, an extension cord, a head of greens, a container of yogurt, and several bags of frozen fruit for your morning smoothie isn’t really a feasible option for most of us! Fortunately there is another method.

Portable Smoothies for Vacations, Camping, and Day Trips

It all starts with the Ultimate Shaker Bottle. This lightweight portable smoothie shaker will fit easily in your suitcase or backpack. With a rubber seal to prevent leaks and an agitator to break up clumps, all you need to do is add your powdered supplements, fill with water or other beverage of choice, and shake it up to make an instant, healthy smoothie! You can drink right out of the bottle. Smoothies are perfect any time of the day, whether you need a simple breakfast, lunch, snack, or post-workout recovery drink.

If you’re heading out for the day, simply add a scoop or two of powdered supplements to the dry smoothie shaker bottle. Later, when you’re ready for your afternoon snack, just pour in some liquid, shake, and drink. If you’re planning a longer trip, combine all your powdered supplements (in the desired proportions) in a large container. Include a measuring cup to scoop out individual smoothie servings as needed. Although we recommend reusable containers when possible, you can even pre-measure single servings into plastic zip top bags if you need to save space. You can have healthy, nutritious smoothies for breakfast every day of your trip!

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Use coupon code “SuperSmoothies” to save 10% on powdered supplements and the travel smoothie shaker bottle.

Catie’s Organic Greens and Catie’s Gluten Free Greens provide many of the nutrients you may be missing in your diet. With a variety of concentrated greens, Catie’s Greens add probiotics and enzymes, fiber, fatty acids, and antioxidants to your smoothie.Get Your Greens on the Go

Vitamineral Green smoothie powder contains grasses, sea vegetables, herbs, enzymes, chlorophyll, iodine, and adaptogens. Made entirely from real foods grown with standards that surpass organic regulations, this superfood smoothie powder is raw, vegan, GMO free, and gluten free.

fermented_kale_smoothie_powderPerfect Supplements Fermented Kale Powder may help prevent numerous diseases due to its anti-inflammatory, antimicrobial, antiviral, and antitumor properties. Kale is one of the most popular health foods, with vitamins A, C, E, and K, calcium, potassium, protein, and fiber, and fermented kale in your smoothie provides all these nutrients in an easily digestible form.

Perfect Aquatic Greens Powder  is made up of two freshwater algae, spirulina and chlorella. These algae are complete proteinspirulina_and_chlorella sources with vegetarian B12 and packed with vitamins and minerals. The greens in Perfect Aquatic Greens have been used for centuries throughout the world and boost energy, detoxify, aid in digestion, lower body fat, and reduce blood sugar. You can also choose to use Perfect Spirulina or Perfect Chlorella separately in your smoothies.

Perfect 3 Grass Blend is an organic combination of nutritious barley, oat, and wheat grasses. These grasses add protein, fiber, calcium, iron, essential amino acids, B vitamins, vitamins C and K, and more to your smoothie. Perfect 3 Grass Blend detoxifies, improves digestion, reduces high blood pressure and high blood sugar, and strengthens the immune system.

Add in Superfoods for Superior Sustenance

Limitless Good BaobabLimitless_Good_Baobab_for_Smoothies has a refreshing citrusy flavor with a bit of sourness. This superfood smoothie ingredient is high in fiber, with 6 grams per serving, which helps you feel full. Baobab powder contains iron, magnesium, potassium, and antioxidants. Other benefits of baobab extend to digestion, cardiovascular health, the immune system, blood sugar levels, sleep, and energy levels.

Garden of Life Organic Chia Seeds will thicken your smoothie, creating an almost gelatinous texture. A little goes a long way, so start with about a tablespoon, else you may end up with a congealed mass instead of a smoothie! Make sure to let the finished smoothie sit for 15-20 minutes to allow the chia seeds to absorb the liquid. Chia seeds that haven’t fully hydrated may lead to digestive discomfort or constipation for some people.

Catie’s Whole Plant Food Vitamin C Plus is one of my favorite smoothie add-ins. It is a chemical-free, preservative-free vitamin C supplement made from real food, never anything created or grown in a lab. And it tastes like fruit punch! Vitamin C has too many health benefits to list them all here. Check out this blog, Five Startling Facts About Vitamin C, for more information on whole food vitamin C.

Vitamineral EarthVitamineral_Earth_powder contains omega-3 fatty acids, adaptogens, the Essaic herbs, probiotics, and minerals such as chromium, selenium, and manganese. High in fiber, raw, and vegan, Vitamineral Earth supports healing, digestive health, detoxification, the immune system, and healthy blood sugar levels. Vitamineral Earth adds a savory flavor to your smoothie.

Perfect Acai Berry Powder not only has a pleasant, tart, fruity taste that pairs well with other fruit flavors or chocolate smoothies, but it is also loaded with antioxidants. Acai smoothie powder supports digestion and heart health and the acai tree has been dubbed the “tree of life” for the berry’s anti-aging benefits.

Power Up with Protein

Tony’s Pure Whey Protein Plus Double Dutch ChocolateGreat_Tasting_Whey_Protein is a highly absorbable protein powder free of added sugars and other unhealthy additives. Whey protein is an optimal source of high-quality smoothie protein that has been found to boost immune health, aid in weight loss, and lower blood pressure. This is a great tasting protein powder — it’s like chocolate milk when added to milk.

Dr. Tony’s Vegan Protein comes in both French Vanilla and Double Dutch Chocolate and provides vegan smoothie protein from pea, rice hemp, cranberries, and chia seed along with 1000mg of l-glutamine. L-glutamine helps build and repair muscle, boost the immune system, stabilize blood sugar, and promote gastrointestinal health.

PaleoPro Protein Powder  is a paleo-friendly protein powder made from grass-fed beef and egg protein. Unlike many other Paleo protein powders, PaleoPro uses the flesh from the beef, not the collagen. While collagen is a great source of protein, it does not have the desired amino acid profile of beef flesh. And, this protein powder tastes great!

Perfect_Protein_PowderAvailable in Vanilla or Simply Natural, Perfect Plant Protein is a unique blend of mushroom protein, hemp protein, brown rice protein, probiotics, and enzymes. This hypoallergenic formula is perfect for those with allergies and provides 17 grams of complete vegan protein per serving. Perfect Plant Protein smoothie powder supports digestion, reduces inflammation, promotes muscle growth and recovery, supports metabolism, and contains countless vitamins, minerals, fatty acids, and amino acids.

Perfect Hydrolyzed Collagen and Perfect Bovine Gelatin are both great protein powders to add to any drink. They come from super healthy pasture-raised grass-fed, Brazilian cattle. They have very similar potential health benefits, including great for digestion, hair and nail growth, and reducing joint pain. The big difference is Hydrolyzed Collagen doesn’t gel whereas gelatin does gel as it cools. And, hydrolyzed collagen may be more easily absorbed as it has been processed one step further with natural enzymes, making the collagen peptides shorter. One 11 g scoop of either provides 10 g of protein!

Goatein Pure Goat’s Milk Protein PowderGoat_Milk_Protein_Powder is an excellent complete protein source for those who can’t tolerate cow dairy products. Goat’s milk is highly digestible, as its composition is similar to human breast milk. A one scoop serving of Goatein adds 13 grams of protein to your smoothie.

Make Your Smoothie Taste Great

While many of these supplement powders already have a great taste with natural flavors, you’ll want to make sure you choose a combination of flavors that will mix together well in your smoothie. If you’re not used to the taste of greens, start with a very small amount and rely more heavily on chocolate protein powder or fruit powders. You can also add cocoa powder, ground spices such as cinnamon and ginger, or powdered stevia to your dry smoothie mix. Instead of water, use juice, nut/dairy/coconut milk, coconut water, tea, or even coffee in your smoothie shaker for a stronger flavor. Have fun experimenting, but try mixing up a sample smoothie before your trip to make sure your final concoction is delicious. Happy shaking!

Kerrie’s Favorite Smoothie-on-the-Go Combo

This is for one serving

1 scoop Perfect Hydrolyzed Collagen
1/2 T Catie’s Whole Plant Food Gluten Free Greens
1/2 T Catie’s Whole Plant Food Vitamin C Plus
1 scoop Perfect Acai Powder
2 scoops Limitless Good Baobab Powder
8 – 12 oz of juice, water or any combination of the two

All together, it makes up about 1/4 cup of powder.

I mix 10 days worth at a time up and keep it in the fridge for easy dispensing.

Why these supplements?

I choose the Perfect Hydrolyzed Collagen because it is tasteless in combination with everything else, and I’m still recovering from knee surgery in May and need all the collagen I can get to help rebuild and repair the joint.

I like the Catie’s Gluten Free Greens because it comes from real food, many of the ingredients are organic, and I like to eat gluten-free whenever possible.

I add the Catie’s Vitamin C and the Perfect Acai because I used to get lots of colds, and I get far fewer when I keep my immunity high. Both these products are loaded with antioxidants and immune boosters.

The Baobab Powder is also a great source of antioxidants, but is also naturally high in fiber. Good fiber is an excellent addition to any liquid meal.

I usually get a good 100% organic red juice like pomegranate cranberry or cherry. Then I use about 5 oz each juice and water with the 1/4 cup of pre-mixed supplements.

Receive 10% OFF portable smoothie supplies — the shaker bottle and any powdered supplements above — with coupon code: SuperSmoothies

Tasty Recipes for Leftover Turkey

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The family is gone, the day was a success. Everyone raved about your turkey and all the fixins. Now what do you do with the extra turkey? Here are some great recipes so you can bring new life to leftover Thanksgiving turkey.

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Hearty Healthy Chicken Soup Recipes

I know it says chicken soup, but you can make it exactly the same using turkey. I love to make a big batch of broth with the turkey bones. Find Nourishing Traditions recipe for making chicken or turkey broth in this blog, too!

Paleo_Chicken_Taco_Recipe

Bring New Life to Last Night’s Leftover Chicken

This is another chicken recipe, but again can be made with turkey. My family could eat tacos every week. Don’t forget the non-GMO taco shells!

Paleo_gluten_free_gravy

Gluten-Free, Paleo Gravy

Don’t know about you, but one of our family’s favorite ways to use leftover chicken or turkey is open-faced sandwiches. This gluten-free, Paleo-friendly gravy recipe even passed my daughter’s test for a great gravy. She loves gravy and is kinda picky about it. Use homemade grain-free bread and this is a tasty Paleo-friendly meal. Love it with leftover cranberry sauce!

47 Terrific Leftover Turkey Recipes

Check out this post from Dr. Axe with 47 different recipes for leftover turkey. As he states, it is healthier to substitute honey, maple syrup or coconut palm sugar for white sugar. Also, coconut milk can be used in place of regular milk. And you can replace highly processed (and often GMO-laden) vegetable oils with olive oil or avocado oil. I’m eager to try the Asian inspired turkey salad!

Need More Recipes, Please.

Have a favorite healthy turkey leftover recipe? Please share it with us.

Try A Delicious Applewood Smoked Rotisserie Turkey This Thanksgiving!

paleo_rotisserie_turkey_recipe

A couple years ago my husband bought a rotisserie attachment for our Weber grill and he has been obsessed with cooking all kinds of meat with it ever since. I certainly don’t complain because all the food comes out wonderful and I don’t have to cook it! He uses a smoke box in the bottom with applewood chips and everything is just YUM! It is always nice and juicy and the whole backyard smells so good the whole time it’s cooking. I’m talking drool-worthy.

Our recipe says we could use up to a 14 lb turkey, but it really depends on the shape of the turkey. We’ve had trouble with some of the larger birds we’ve made because the wings sometimes fall out of the butcher’s twine and flop around, singeing on the bottom. He’s cut the tips off at that point when he got frustrated with trying to retie them up repeatedly. The one we did for this blog was 11.5 lb, and it was a perfect size. (Tonight I’m making turkey toacos with the leftovers.)

Check out this recipe we adapted from Weber to be Paleo-friendly. Don’t be daunted by the length of the directions, it is actually pretty easy to make.

Sage & Orange Rotisserie Turkeyrotisserie_turkey_paleo_recipe

Ingredients
2 Tbs fresh grated orange peel from a large washed orange (rest of orange will be used later)
1 Tbs dried sage
1 Tbs Himalayan sea salt
1/2 tsp fresh ground pepper
1 Tbs extra-virgin olive oil

1 whole free-range turkey 11 to 14 lbs (hotel style without the wings works great, too)

6 medium cloves garlic, crushed
1 bunch fresh sage
olive oil to rub on turkey

Directions

1. Wood chips need to soak in water for 1/2 hr before heating. Soak enough wood chips to fill your smoke box.
2. Combine first five ingredients in a small bowl. Set aside to mix flavors.
3. Remove extra pieces from turkey (the packet of pieces parts from inside the cavity) and any pop-up timer. Also trim any excess fat from around neck and butt. Rinse the turkey in cold water, inside and out. Pat dry.
4. Put the rest of the orange, crushed garlic and sage in the cavity of the turkey.
5. Tie the legs together and secure the wings so they don’t flop and get caught on anything during rotation. Grab the rotisserie spit and slide one set of fork prongs to the very end. Slide the spit straight through the turkey, butt first. We like butt first because the breast meat, the thickest part, is then closer to the heat, and cooks better. Make sure to skewer the orange on the way through. Slide the second set of fork prongs onto the skewer. Check that the turkey is centered around the spit, so the spit will rotate properly. Make sure both forks are all the way into the turkey and holding it securely.
6. Coat turkey with olive oil and then thoroughly rub in mixture from step 2.
7. Prep grill. Remove grates and place smoking box with soaked chips inside grill. Turkey will be cooked over indirect heat, so only use the burner on the far left. You want the grill temp to be between 350° and 450°.
8. Set the spit into the rotisserie, turn on the motor, and close the cover. Let the turkey cook over indirect heat until an internal temperature of 165° to 170° is reached in the thickest part of the thigh and also the breast (don’t touch the bone when testing).Your turkey should be done in about 2 1/4 to 3 hrs. Check it a few times in the first 1/2 hour to make sure it is rotating properly and nothing has gone amiss. Wepaleo_rotisserie_thanksgiving_turkey‘ve had wings fall out of the twine, and once one of the forks loosened up and was no longer holding the turkey! If something does go wonky, shut off the rotisserie motor to correct the problem.
9. When the turkey is ready, shut off the motor. Grab two oven mitts and carefully remove the spit from the rotisserie and place it on a cutting board. Remove spit. Cover with aluminum foil, not too tightly, and let it set for at least 20 minutes. The internal temp will rise 5° to 10°.
10. Remove orange and herbs from inside. Carve and serve warm.

In the last picture you can see the pink just under the skin from the smoking.

Don’t have a rotisserie & still want to try this recipe?

Don’t fret, you can cook your turkey right on the grill! Follow all directions for prepping the turkey and the smoking box, then put your turkey to one side and light the burner on the other side so it cooks over indirect heat. Finish with covering in aluminum foil as above. We’ve never tried this, but Weber’s recipe says it can be done this way. Let us know if you have ever done this and if it was successful. We’d love to hear from you.

Need some Thanksgiving sides to go with your turkey?

Check out this post we did last year for paleo versions of our favorite Thanksgiving recipes.
Thanksgiving, Paleo Style