3 Diet Tips for Managing PCOS

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Polycystic Ovarian Syndrome (PCOS) is a condition of insulin resistance and ovulatory dysfunction. This is why diet is the most crucial component of putting PCOS into remission.

Women with PCOS must balance their blood sugar in order to heal, which is why many women find success (at a cost) with diabetic medications such as Metformin. However, Metformin depletes B vitamins and has unpleasant gastrointestinal effects so it’s not the ideal option.

Instead, it’s best to adapt our diets first, and most times (in addition to certain supplements) this is all it takes.

3 Diet Tips for PCOS

1. Balance Blood Sugar Levels

It all starts with blood sugar.

It’s crucial for women with PCOS to keep their blood sugar levels balanced, because high blood sugar leads to insulin resistance, which then prompts the body to pump out more insulin which signals our ovaries to produce excess testosterone. Once we have elevated androgens, the light switch for PCOS is then turned on.

We can flip off this switch by ditching the dairy, gluten, and eating low glycemic foods. 

Women with PCOS must avoid dairy because the protein in dairy spikes our insulin- especially whey protein! Exceptions to this are butter from pasture raised cows, and ghee, but in small amounts.

Gluten should also be avoided 100% of the time, as it not only spikes blood sugar, but it’s inflammatory and provides no benefit to the body.

Everyone should avoid artificial sweeteners that contain either saccharin, acesulfame, aspartame, neotame, and sucralose. Studies have linked these to depression and cancer. Studies have also proven them to alter gut bacteria by killing off the good guys and promoting the growth of bad bacteria. This leads to inflammation, which is the root of all disease.

Women with PCOS need to use sweeteners with reservations. Stevia, monk fruit, and xylitol are my preferred sweeteners and can be used daily. Raw honey and maple syrup are okay on occasion.

Chromium has been shown to reduce sugar cravings, and spearmint tea is also a great option. Mint is also great for lowering testosterone so it’s a win win all around. Also, the less sugar you eat the less you’ll crave. So going on a detox from all sugar for a few weeks will help reset your taste buds. My 20-Day Hormone Reboot Detox is a great option to reset and reboot.

Another great option for balancing blood sugar is with Intermittment Fasting

2. Lower Inflammation with Healthy Fats

It’s important to keep our inflammation down because staying in an inflammatory response will trigger the symptoms of PCOS by releasing harmful chemicals such as cytokines in the body.  This is why you should eat as many omega 3 fatty acid fats (the Good Guys)  as possible and stay away from the processed, junk oils (the Bad Guys).

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The Good Guys:

  • Unprocessed organic oils like coconut oil, avocados and avocado oil,
  • Organic butter from grass-fed cows, clarified butter, and extra virgin olive oil.
  • Raw nuts and seeds like chia seeds, flax seeds, almonds, pumpkin seeds, and walnuts.
  • Egg yolks from pastured hens.
  • Lean meat from animals that are free range and/or grass fed.
  • Coconut oil, which has special medium-chain fatty acids that promote a healthy metabolism, immune system, skin and thyroid.

The Bad Guys:

  • Corn oil
  • Canola oil
  • Soy oil
  • Vegetable oil
  • Hydrogenated or partially hydrogenated fats
  • Margarine and shortening

3. Clean Your Protein 

It’s best to avoid all factory farmed meat because you are what you eat, eats. If you are eating beef from a cow that was fed GMO corn, pumped with hormone and antibiotics, you are not eating steak, you are eating glyphosate ridden corn that looks like steak- it’s an inflammatory cocktail that is best to be avoided.

The same goes for farm-raised fish as well. It’s just corn that looks like fish.  This is why it’s crucial to make sure your protein is coming from a clean and humane source.

Factory farmed meat is high in xenoestrogens, which means they mimic your hormones and cause your estrogen levels to skyrocket. This is not good! Estrogen dominance is already something women with PCOS struggle with, so we mustn’t add fuel to the fire!

Signs of estrogen dominance include moodiness, bloating, breast tenderness, acne, annovulation, painful periods, and anxiety.

Game plan: Stick to humanely raised and organic meats to avoid the added hormones, antibiotics, and the inflammatory omega 6 fatty acids. When eating fish opt for Alaskan Salmon.

Remember, PCOS is not a curse. No it can’t be cured, but with the right diet and lifestyle hacks, along with the correct supplements, you can be symptom free and be a #PCOSTHRIVER just like me!

I encourage you to sign up for your 30 minute consultation with me today if you’d like more support.

xxxx

Health Coach Jenna

Is the Keto Diet Right for PCOS?

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Diet is the most crucial component of putting PCOS into remission.

That’s right- having PCOS does not mean you’re doomed!

PCOS is a metabolic syndrome, so women with PCOS must balance their blood sugar in order to put their symptoms into remission, this is why many women find success (at a cost) with diabetic medications such as Metformin. However, Metformin depletes B vitamins and has unpleasant gastrointestinal effects so it’s not the ideal option. It’s best to adapt our diets first, and most times (in addition to certain supplements) this is all it takes.

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PCOS and the Keto Diet

For women with PCOS, I’m a huge fan of the Keto diet, but only as a therapeutic diet observed for about 4-12 weeks.  This is because the Keto diet can be harmful if practiced too long.

There was a small study in 2005 that tested the ability of the keto diet to help manage PCOS and even put it in remission, and it showed promising results. However, the trial groups only practiced the keto diet for 12 weeks.

You see, although the keto diet is excellent for reversing PCOS, diabetes, and balancing blood sugar, if practiced over a long period of time, women can stop menstruating.

This is because women need a certain amount of carbohydrates (somewhere around 150 grams daily) to ovulate and have a period. The keto diet calls for less than 50 grams a day, so women who practice this diet very often stop having periods a few months later.

My solution?

Keto for 4-12 weeks (in tandem with working with a health practitioner) and then practice intermittent fasting while observing a “ketoish” diet that includes healthy carbs like a serving of white rice or sweet potatoes once a day, ideally taken in the evening. As women we need to aim at about 150 grams daily. This number could be 100 grams for some, or higher or lower for others.

Intermittent Fasting

A great form of Intermittent Fasting for women with PCOS is what’s called “Time Restricted Eating”. This means one goes 12-16 hours without eating, and eats all of their food for the day within a certain window. Starting at 12 hours is best (for example stopping eating at 8PM and then having breakfast at 8AM) and then working up to 14 or 16.

It’s best to limit your extended fasts of 14-16 hours to 3-4 times a week, but 12 hours should be your daily baseline.

It’s very important to note that you must listen to your body and let it tell you how long of a fast is right for you. Personally, I find that 14-16 hours is my magic spot! But it took some trial and error.

Intermittent fasting is an excellent tool to balance blood sugar levels, increase mental clarity, boost energy levels, repair our DNA, and reset our digestive system. Basically, the more time you let pass between your dinner and your first meal of the next day, the more of an advantage you are giving your body to regenerate and replenish.

This is all due to ketones.

When you go 12 hours or more without eating, our body switches from using glycogen for fuel to fat. When the fat is burned for fuel it produces ketones. Ketones are a more efficient source of fuel for the body, as they promote weight loss as well as lower cholesterol, blood pressure, and insulin resistance.

An example schedule of how you can practice IF:

-8PM Dinner

-Wake Up: Bulletproof Matcha or Coffee

-8AM Breakfast (12 hours fasting)

or

-10AM Breakfast (14 hours fasting)

Remember, PCOS is not a curse. No it can’t be cured, but with the right diet and lifestyle hacks, along with the correct supplements, you can be symptom free and be a #PCOSTHRIVER just like me!

With Gratitude,

Health Coach Jenna

5 Tips For Balancing Your Blood Sugar (and Why This is Crucial for Women with PCOS)

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Let’s talk PCOS and blood sugar.

Polycystic Ovarian Syndrome (PCOS) is a condition of insulin resistance and ovulatory dysfunction. This is why keeping  blood sugar balanced is CRUCIAL for managing PCOS and putting it into remission.

For women with PCOS (and everyone else as well!) it’s imperative to design meals with the number one goal of making sure they will balance your blood sugar and give you the nutrients you need.

Your meal should keep you full for at least 3-6 hours, and if you’re hungry 1-2 hours after eating, then this is an indicator that your meal did not promote balanced blood sugar levels.

The link between high blood sugar and PCOS is due to the hormone called insulin.

When the insulin level is elevated due to high blood sugar levels, it will block the receptors on the ovaries that are designed to receive ovarian hormones, and this can stop ovulation. Also, when excess insulin attaches to the receptors, it stimulates the ovaries to produce excess androgens (male hormones). So the overall effect of eating lots of sugar and processed carbs is progression towards infertility and hormonal imbalance (such as manifests with PCOS).

This is why the journey to hormonal balance (not just for women with PCOS but for ALL women) starts with balancing blood sugar levels.

5 Tips for Balancing Blood Sugar: 

  1. Eat healthy fats with every meal (you can read more about these in chapter 3 of “7 Steps to a Healthier You
  2. Stay away from sugar, processed carbs, and high glycemic index fruits (you can find the list in chapter 7 of “7 Steps to a Healthier You”.
  3. Fill half your plate with non-starchy vegetables
  4. Include a lean protein from a clean source.
  5. Avoid snacking. The advice to eat five small meals throughout the day is simply bad advice (the only scenario where this is acceptable is for someone with severe blood sugar instability, but it’s not a permanent solution). Research is now showing that snacking is not the best advice because every time you eat, insulin is released, and insulin is a fat storage hormone! So when you are snacking every two hours you will not lose weight because you are inhibiting the growth hormone that promotes lean muscle mass. This is why you shouldn’t eat right after you exercise! Wait at least an hour.

Signs of blood sugar instability:

  1. Hungry all the time-If you are hungry 1-2 hours after eating your blood sugar has crashed
  2. Food coma- If you get very tired after eating your blood sugar has crashed.
  3. Hangry- if you get “hangry” this means your blood sugar has crashed. You should never get hangry. This is a sign the food you ate spiked you blood sugar and then it crashed.

If you need more support then I encourage you to sign up for a consultation with me!

xxxx

Health Coach Jenna

How to Banish the PMS Blues

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As women we are vulnerable to the “PMS Blues”. This is a time when we’re prone to mood swings, bloating, swollen breasts, irritability, acne, headaches, and cramps.

But this can be avoided!

PMS and PMDD happens in our luteal phase (post-ovulation) because our estrogen drops during this time, and it brings serotonin down with it.

Serotonin makes us feel happy and keeps our mood balanced. This is the reason SSRI’s (selective serotonin reuptake inhibitors) are used to treat PMS and PMDD.

But there are better solutions!

During the approximate two weeks of our luteal phase, we need to be extra careful to eat less or no sugar, caffeine, alcohol, and reduce or exposure to stress, or more importantly control our reaction to stress (I know HA! but where there is a will there is a way!).

What you eat in the last two weeks of your cycle makes or breaks you girls! 

In your Follicular Phase (pre-ovulatory) you can get away with more alcohol, caffeine and salty foods because your high estrogen levels keep you more insulin sensitive which regulates your blood sugar.

In your Luteal Phase you are more insulin resistant and need to be careful with the sugar and carbs, and if you don’t want to feel like the Goodyear Blimp leading up to our during your period, you must dramatically cut your salt intake.

2 Steps to work towards beating PMS in your Luteal phase:

1.Stress Reduction

Schedule in time for an Epsom salt bath, get a massage (or whatever type of self-care you enjoy) as much as you can during the Luteal Phase, especially in the week leading up to menstruation.

2. Eat clean

Your diet will make or break you during this phase. Focus on higher protein and healthy fats (to reduce cravings), and make sure your carbs are coming from complex sources such as sweet potatoes or potatoes instead of breads and pastas. Eliminate sugar, alcohol and salty foods, and keep caffeine intake low.

And if you feel like your period is just one crazy roller coaster ride of PMS, pain, headaches, and mood swings, then let’s put an end to that NOW.  Sign up for my 20-Day Hormone Reboot online program, so you achieve glowing skin, and abundance of energy, healthy digestion, and the hormonal balance YOU deserve!

With Gratitude,

Health Coach Jenna

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Tart Cherry and Avocado Smoothie Bowl

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🍒 TART CHERRY AND AVOCADO SMOOTHIE BOWL 🍒

Good morning, lovelies! This high-fat, moderate protein smoothie bowl will make your hormones sing and keep your blood sugar stable until your next meal. Nourishing, healthy, yet tasty food- that’s what I’m all about!

 RECIPE :

  •  1/2 cup organic tart cherry juice ( one of nature’s best anti- inflammatories)
  •  1/4 avocado
  •  1/2 cup frozen blueberries
  •  2 cups spinach (if it’s frozen you won’t even taste it!)
  • 1/2 cup So Delicious unsweetened coconut yogurt or full fat coconut milk
  • 3 tablespoons ground flaxseed
  •  1 tablespoon almond butter
  • 1 scoop Bulletproof collagen vanilla or half scoop Vega Sport vanilla protein
  •  dash of cinnamon
  • dash of sea salt

Method:

Blend, enjoy and garnish with Lily’s chocolate chips! This should keep you satisfied for 3-5 hours! For real!

Why a Juice Cleanse is Not the Answer

The new year is a great time because it inspires so many people to get healthy. Many of you might decide to kick off the new year with a juice cleanse. To be honest I’m not a big fan of juice cleanses as they’re very high in sugar. A few days might serve you but anything longer then that might not be the best option in supporting your weight loss and health goals.

I have clients who come to me wanting to try out different fad diets or expensive juice cleanses in the new year, and to be honest, I’m just not too thrilled about these at all. I like to pick a food plan based on the individual and their specific needs.

So what makes a successful new year health plan? One with the goal of DETOX.

But detoxing doesn’t just happen by doing a seven-day juice cleanse once a year. Sorry to let you down!

Why we have to detox:

If we aren’t properly detoxing on a daily basis by having 1-3 bowel movements a day (ideally at least 2), then excess estrogen builds up in the body creating a hormonal imbalance that leads to weight gain, painful periods, and if untreated manifests into even bigger health issues. Detoxing is important because it allows the body to cleanse of toxic metals or chemicals we are exposed to from our food, toiletries, plastic containers, etc. These metals and chemicals are stored in our fat, which is why losing extra fat is part of the process.

When it all boils down, the less fat you have, the fewer toxins.

But as I said earlier, following a juice cleanse once a year for one week is not going to do the trick. This is because there are two different detox pathways which need to be supported in order to cleanse. And a juice cleanse is only supporting one of them.

The Two Detox Phases:

Phase One:

In phase one, oxygen and enzymes oxidize toxins. Over 100 enzymes are involved, and the results are STILL toxic until flushed out by Phase Two of the detox phase.

This means that if you are only doing a juice cleanse, then all of those toxins are now even more toxic, and even worse, still hanging out in your body doing damage!

This is why it’s important to follow a plan that also supports Phase Two.

Phase Two:

The damaging chemicals from Phase One are now combined with sulfur, amino acids, plus organic acids to be excreted as bile. We get these elements (fiber being one of the key ingredients) from eating whole foods.

So what would an example of a Phase One and Two Detox Look like?

Day 1-3 PHASE ONE: If you are doing a juice cleanse, keep it short. I recommend 3 days max. Or even better yet, just do a simple fast that incorporates Bulletproof coffee , water and apple cider vinegar, and/or bone broth for the first 3 days. You can still have full-fat coconut milk, coconut oil, grass-fed butter or ghee in your tea or coffee. This will help keep you full.

Days 4-10 PHASE TWO: After your days of fasting, you will then begin to eat gentle, whole foods. Think plenty of vegetables, healthy fats, moderate protein, and lots of water. Nothing from a package, no sugar, and absolutely no alcohol or pain medicine (headaches are common during detoxes, but you just have to be strong). Notice I didn’t say you have to cut out caffeine! I’m a big fan of coffee, matcha, and green tea (if it’s organic and high quality) as they are full of polyphenols and antioxidants. But if you wish to cut out the caffeine then please do so! But if you are suffering from HPA Axis Dysfunction, it’s best to cut out caffeine entirely.

Methods to get better results from your detox:

1. Supplement with Glutathione or NAC.

2. Drink dandelion root tea (drink this everyday for 14 days) This will support your liver.

3. Take chlorella

4. Take epsom salt baths and/or sit in an infrared sauna to help draw out toxins.

5. Take one tablespoon of grass fed ghee or coconut oil in the morning, and two tablespoons of high quality olive oil before going to bed. This will help carry toxins out of the body.

And if you are looking for a cleanse program that is already planned out,  with all the products mailed to your home, and includes whole foods and my support, then I encourage you to sign up for my 20-Day Hormone Reboot Detox, or 40-Day Ultimate Nutrition Program.

xxxxx

Health Coach Jenna

What Poop Has to Do With Your Hormones + 3 Tips to Relieve Constipation

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Let’s talk poop and your hormones.

Yes, I said poop. I mean, everyone does it. It also happens to be a pretty important subject in regards to health, so I figured we should have this conversation sooner than later.

We should all be having at least one to two healthy bowel movements a day, and if we’re not, then the toxins start to build up quickly.

Toxins like estrogen.

You see, we flush out excess estrogen through our poop. And when we are constipated, that estrogen builds up in your body, and creates something called estrogen dominance.

Estrogen dominance is seriously the most wicked villain of them all girls. It causes heavy periods, bloating (think 5-10 pounds of water weight during PMS), headaches, acne, mood swings, and painful periods.

It’s no joke.

Not only that, but estrogen dominance will then throw all of your other sex hormones out of balance, creating issues like infertility and possibly lead to autoimmune disease.
This is why your hormones start with your gut health. It is crucial to keep your microbiome healthy in order to detox your body daily.

To keep your gut healthy, make sure you are eating a few servings of fermented foods daily, as well as prebiotic rich foods. I also encourage you to take a high-grade probiotic once a day.

As for healthy visits to the toilet?

3 Tips To Relieve Constipation:

1. Magnesium Citrate– Take 150-200 grams before bedtime
2. High Grade Probiotic– This will keep your gut healthy and happy.
3. DRINK WATER.  You should be drinking half your body weight in ounces daily.

Alright ladies. Good luck with it all! And if you are ready to feel lighter and more vibrant TODAY, then check out my 20-Day Hormone Reboot online program which will get your digestive system working smoothly in no time!

xxxxx

Health Coach Jenna

Why You Should Stop Calorie Counting Today

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Have you ever followed a calorie restricting diet? I know I have, and chances are you have been through the grueling experience as well.

And even though the pounds fell off quickly, think about what happened when you got off the diet – did the pounds stay off for long?

They didn’t, did they?

There’s nothing more frustrating than getting great results after depriving yourself of food, only to have all of your hard work destroyed as soon as you start increasing your calories again.  This is why calorie restricting diets are a waste of your precious time, darling. Eating like this will only cause your weight to fluctuate (that’s why they call it “yo-yo dietiting”) and the practice is detrimental to your hormones, which means your mental and physical health will suffer immensely.

Yo-yo dieting is not a sustainable practice, and does not promote a balanced life. It’s pretty stinking miserable and unnecessary.

What’s wrong with calorie counting:

The “eat less move more” movement doesn’t work. It’s complete crap. 💩 The idea behind this theory that has been peddled in schools and by doctors across the country is that consuming fewer calories than are used will lead to lasting weight loss.

There are sooooooo many things wrong with this!

1. Not all calories are created equally. Some foods induce high blood sugar levels, other promote balanced levels. Think about the difference between a can of coke and two cups of broccoli which have roughly the same amount of calories. Should those really be put in the same category?

2. Reducing calories will slow down your metabolism, so when you quit that diet you’re on you’re going to gain it all back, even if you are only increasing your caloric intake minimally. Think about it- your body is pretty clever. It will adapt to homeostasis. If you maintain a reduced calorie diet your metabolism will quickly adapt by slowing down to match the reduced intake. So when you get off the diet, even just a little- guess what will happen? Yup, you’ll gain it back.

TRUTH —-> HIGH INSULIN BLOCKS FAT BURNING.

What your body needs to burn fat are these two things:

1.You must burn through most of your stored glycogen.

2. Your insulin levels must drop low enough to release fat stores.

And this doesn’t happen through caloric reduction. This happens by eating real, whole foods that contain healthy fats, moderate protein, and low or no carbs (the amount for each person is determined by individual tolerance, blood sugar levels, hormone levels, and specific needs, women for example do better with some carbs in their diet).

So ditch the diets, ditch the calorie restriction, and focus on eating real, unprocessed foods. Don’t worry about calories! Focus on quality!

So what are two things you can start doing today?

1. Cut out the C.R.A.P. (carbonated beverages, refined sugars, artificial sweeteners and ingredients, and processed foods.

2. Focus on getting good quality healthy fats with each meal. Remember, cholesterol is responsible for producing all of your sex hormones, so without a diet rich in healthy fats, your hormones will suffer. You must nourish your hormones, because when you have balanced hormones your body will be able to maintain a healthy weight.

Once you implement a nutrient dense and plant based lifestyle of real, whole foods like this 40-Day Transformation from Purium, (use code “HEALTHIERNOTIONS” for $100 off) then you will discover you maintain a steady and healthy weight without the need for guilt-inducing diets.

Remember, diet is a greek word that means “way of life”.

Proud to be diet-free,

Health Coach Jenna

Should You Juice or Should You Smoothie?

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I often get the question from clients whether they should be juicing or smoothie-ing.

And my answer is BOTH.

They both have their benefits, and they both have their time and place. It’s kind of like your date outfit and your work outfit. You wouldn’t want to wear you killer black dress that shows a bit of what your mama gave you to your work meeting, now would you? Well, same thing goes for juices and smoothies.

When to juice:

Juicing is great 30 minutes to an hour BEFORE you eat. Yes, eating real food is kind of important, that is why (unless you are on a juice fast, but to be honest I’m not a fan of those) you shouldn’t rely on juice for all of your nutrients.

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Juicing allows your body to soak nutrients directly into your bloodstream, as all the fiber has been removed. But because the fiber has been removed, the glycemic load is super high, meaning the sugar is quickly absorbed by your body and raises your blood sugar levels. That is why you often get a high after drinking a glass of juice. Because of this, juice can be (in moderation) a great alternative to caffeine. That said, you don’t want to juice all day long because it will keep your blood sugar levels up which can throw your hormones out of whack. Which brings me to another point, and it’s really important so listen up:

When juicing, you should focus on the veggies. Save the fruits for the smoothie or for a snack.

However, it is okay to juice a few low glycemic fruits to sweeten the taste of your veggie juice. The golden rule is 1 part fruit to 3 parts vegetable. An example would be an apple with celery, kale, lemon, beet, and ginger root (click HERE for a list of low glycemic fruits).

As for veggies to juice, think rainbow foods. I recommend as many dark green leafy vegetables as possible. Beets, carrots, cucumbers, broccoli stems, ginger root, and celery are excellent as well. Buy your produce fresh and juice within three days. A great way to keep your leafy greens fresh is to rinse right before consuming. Another trick is to line your refrigerator’s crisper drawer with paper towels to absorb excess moisture, which will keep them fresh longer.

Click HERE to read all the benefits of juicing.

Juice Recipes:

Cleansing Cucumber

Energy Zinger

Bloated Blues Beet

When to get your smoothie on:

Smoothies are great for meals. Eat one for breakfast, lunch, or dinner and if made correctly they can give you everything you need. Because you are blending, all the fiber stays in tact to your fruit and vegetables, so you are still getting all that precious fiber.

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Mint-Chocolate Chip Smoothie

Many times I have clients telling me they have a breakfast smoothie in the morning, but it just doesn’t fill them up. I ask them what they put in their smoothie, and the answer usually is something like this:

Lots of fruit, more fruit, dairy- free milk, ice.

Ummmm yeah. I can see why that is not filling you up. Plus, holy sugar! I’m sure they’re buzzing after their brekkie, but then crashing super hard after an hour.

To make a smoothie a well-rounded meal it needs these 5 things:

  • A healthy fat- Think avocado, almond butter, coconut oil.
  • Fiber- chia seeds, ground flax seeds, or a fiber powder.
  • Protein- I’m a fan of Vega Sport Vanilla, but there are tons on the market. Just make sure they are not full of franken- ingredients, soy and sugar.
  • Dairy free milk, water, or coconut water for the base
  • Greens!

*Bonus if you put something fermented in there like kefir or yogurt!

Smoothie Recipes:

Mint Chocolate Chip Smoothie

Strawberry Banana Smoothie

Peanut Butter and Jelly Smoothie

Pumpkin Pie Smoothie

Matcha Smoothie

Okay guys, now that you know what’s up in regards to smoothies and juices, start juicing and blending to your heart’s content! And remember, go green!

Xxxxxx

Health Coach Jenna

 

High Performance Blueberry Smoothie

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I like to break my fasts with a meal loaded with healthy fats. One of my go to smoothies is this High Performance Blueberry Smoothie. It’s creamy and delicious, and has lots of protein and healthy fats to keep my body and brain fueled for hours, and my hormones balanced. Hello high performance ⚡️!

  • 1 cup frozen blueberries
  • 1/4 cup coconut yogurt or kefir (no sugar added)
  • 1 cup dairy free milk
  • Handful of leafy greens
  • 1/4-1/2 avocado
  • 1 scoop vanilla protein powder (I use Vega Sport)
  • 1 tbs chia seeds
  • 1 tbs ground flax seeds
  • 1 tbs almond butter
  • Dash of cinnamon

Blend and top with blueberries and Lily’s sugar-free chocolate chips 😋

Enjoy!

Health Coach Jenna

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