If you hear about one more type of diet, just one more, you are going to start breaking things.
It’s bad enough that there are one thousand and one different kinds of supplements out there that it can push a person into multivitamin madness, but all of the different kinds of diets roaming around can push one over the edge.
You have the grapefruit diet. The crash diet. The Atkins diet. The Mediterranean diet. The detox diet. The vegetarian diet. The semi-vegetarian diet. . . .
Many people are calling it a day to just be on a See Food diet. They see food, and they eat it.
But we like to keep things pretty simple around here: Eat real food that isn’t processed, and let the chips fall where they may.
Because these seem to be in the spotlight, let’s (briefly) talk about the keto diet, paleo diet and primal diet, and what their differences are.
The Primal and Paleo Diets
Let’s talk about these two in one sitting, because they are basically the same thing. But modern man came along and made them into two separate things because … well … heck, we don’t know. Let’s not make rocket science out of simple science.
Primal, which is short for primeval, means of first importance – primary. It’s the first years of the world’s existence – the Genesis biblical era.
Paleo is short for Paleolithic. It’s how we humans lived in ancient times when we used tools and weapons made of stone. “Cavemen,” in another words.
The primal and paleo diets are basically the same, but here are the only real differences:
The primal diet includes raw, full-fat dairy as a source of healthy fats. The paleo diet restricts it.
The paleo diet eliminates nightshade vegetables. Like white potatoes, tomatoes, eggplant and peppers. These are called “nightshade’ because these plants prefer shady areas. The primal diet doesn’t
The primal diet includes coffee. The paleo diet restricts it.
Foods included are:
fruits and vegetables
nuts and seeds
raw or fermented dairy, like raw milk and cheese
pure maple syrup and raw honey
meat and fish, preferably grass-fed, cage-free and wild-caught
It’s the same as our ancient ancestors ate. Real, unprocessed food. Nothing complicated, right?
Okay, so what about the Keto (Ketogenic) Diet?
The ketogenic diet is a high-fat, adequate-protein, very low-carbohydrate diet (generally 20 to 50 net carbs daily) that is used as both a lifestyle and a medical method diet.
It forces the body to burn fats rather than carbohydrates.
Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies.
The ketone bodies pass into the brain and replace glucose as an energy source. So healthy fats are needed to fuel the body.
As an example of this being used as a medical method, an elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.
Foods included are:
Low-carb fruits and vegetables.
Dairy (including yogurt and cheese and cottage cheese).
Coconut and olive oils
Nuts and seeds.
So Which One is Best?
As you can see, they are all good. But there is no size fits all here anyway, and we are not going to tell you what diet you should choose. You’re the captain of your health ship, and only you can set the course that is best for your own voyage.
But just keep common sense in check. Eat real food that isn’t processed. Watch your stress level. Keep it under control with Monday-morning traffic and irritating coworkers. Smile and laugh more. Keep friends close and enemies closer.
And, hey, maybe you’ll just live forever with a body you’ve always wanted.
Do you know someone who is about to lose it? Send them this article.
So, if you’re like me, then most people you know still have a modern diet and holiday parties are filled with lots of enticing foods that are loaded with flour, sugar and processed oils. I feel a little better when I bring something that is both tasty and healthy. I know I can eat that one dish, at least, without any guilt. The chocolate cream pie is now a new favorite and I’ll be making a few over the next couple weeks. Need an easy healthy cookie recipe for your party? The chocolate macaroon cookies below are no-bake and delish! There are links at the end to other recipes we’ve done that would be good for holiday parties, as well. And, if you’re not much of the make-from-scratch kind of person, then a big veggie tray is an easy, healthy addition to any party. My family’s favorites for the veggie tray are snap peas, sliced red peppers, grape tomatoes, sliced cucumbers and cauliflower. I’ve included below an easy ranch dressing made from avocado mayonnaise, so it’s Paleo-friendly. Enjoy your holidays and all the parties!
Easy Paleo/Primal Ranch Dressing
1 cup avocado mayonnaise (Try Primal Kitchen MAYO)
1/2 tsp dried chives
1/2 tsp dried parsley
1/2 tsp dried dill weed
Optional Primal Ingredient: 1/2 cup organic plain yogurt
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp salt
1/8 tsp ground black pepper
In a large bowl, whisk together all ingredients. Cover and refrigerate for 30 minutes before serving.
Salted Caramel Chocolate Macaroon Cookies
Paleo, Gluten-Free, Dairy-Free, & Vegan. Inspired by GI365.
2/3 cup dark chocolate chunks or chocolate chips (I used 80% dark chocolate)
1/2 cup almond or cashew butter (optional)
1/2 cup whole raw almonds (optional)
In a large saucepan, combine the coconut sugar, coconut oil, and coconut milk. Bring the mixture to a boil, and boil for 2-3 minutes until the caramel thickens, stirring constantly to keep the caramel from sticking.
Remove the caramel from the heat and add the vanilla, sea salt, and coconut. Stir to combine. If you’re using the almond or cashew butter, mix it in thoroughly.
Finally, add the almonds and chocolate chunks and combine, stirring as little as possible to keep the chunks intact. No worries, though – it’s still very good even if the chocolate melts.
Portion the cookie on a parchment lined baking sheet and let cool. This version of no-bakes takes a full 3-4 hours to fully set up, but you don’t have to wait that long because they’re really good warm and gooey.
Note: To keep this recipe 100% dairy free and vegan, be sure to use a chocolate that is dairy free.
Paleo Chocolate Silk Pie
I had to find a great chocolate cream pie recipe because it’s my step-father’s favorite. This silky, decadent Paleo chocolate cream pie fits the bill! The pie is dairy-free as long as you use coconut oil instead of butter. This one’s for you Kenny!
Combine the almond flour, cocoa powder, and coconut sugar in a medium bowl. Add the egg and coconut oil to the bowl and beat with a mixer until a crumbly dough-like mixture forms. This may seem a little dry or hard to mix, but that’s normal. Just get everything well combined.
Press the dough into the bottom and up the sides of a 9-inch pie plate. Bake in the preheated oven for 10 minutes, then let the pie crust cool completely before filling. Refrigerate to speed the cooling process if necessary.
2) Make the chocolate silk filling.
Place the eggs, honey, and vanilla extract in a blender. Blend until smooth.
Heat the milk in a small saucepan over medium heat. Add the chocolate. Stir until the chocolate is melted; do not overheat the chocolate!
With the blender running on low speed, pour the hot chocolate milk in over the other ingredients. Blend until the mixture is smooth and completely incorporated.
Pour the mixture into the cooled crust and refrigerate for at least 8 hours.
3) Make the coconut whipped cream.
Refrigerate the coconut milk at least 24 hours before making the whipped cream. The makes the thick cream separate from the liquid and firm up. Chill a glass or metal bowl in the freezer 20 minutes before making the whipped cream.
Remove the lid from the can of coconut milk. The coconut cream will be very thick on the top. Gently scoop this part out and put it in the chilled bowl. Save the watery liquid for another recipe.
Using a mixer, whip the coconut cream until it is light and fluffy and peaks form, then mix in the honey and vanilla extract. Scoop on top of the pie and use a spatula to spread, or use a pastry bag to decorate the top of the pie with the whipped cream.
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More Holiday Party Recipes
Check out these delicious, healthy recipes, perfect for your upcoming gatherings!
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?
Top 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!
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 Coffee
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.
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 Meal
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 Tea
This recipe adds flavorful turmeric for a fantastic nutritional boost to your buttered beverage.
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
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.
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.
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.
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!
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.
Those 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.
That 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.
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?
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 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!
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.
Perfect 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 protein 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 Baobab 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.
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 Earth 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 Chocolate 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!
Available 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 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!
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.