Eric’s morning smoothie ingredients.
“Your metabolism increases on a whole food plant based diet.” – Eric
Last week Micha went on a vegan based retreat (Eric refers to it as a “tree hugging seminar”). The food at Micha’s retreat was all plant based, but she had no control over what she was served, and it was prepared with a lot of oils. Consequently, Micha gained weight this week, but in true Micha fashion, she is not allowing this temporary setback to discourage her and looks at it as a learning opportunity. Micha is anxious to get back on track this week.
Abbie had great weight loss results this week, and really enhances this session with her questions. Abbie has some friends with diabetes. As she was telling them about her whole food plant based diet, they expressed concern regarding the high percentage of carbohydrates in her diet and how that might affect their diabetes. While she didn’t know how to answer, Eric explains generally accepted current medical science regarding type 2 diabetes and how he reversed his completely by abstaining from animal products entirely and switching to the same whole food, plant based, no oil nutrition lifestyle advocated in this podcast series. Also discussed is why it is important to entirely abstain from added oils during your weight loss transition, to maximize your weight loss results and your health.
This is one of our most information packed episodes to date, with easy to understand medical and scientific references posted below the main points discussed. Also provided below is Eric’s complete morning smoothie recipe, which is intended to maximize your vitality by providing all or most of your recommended daily vitamins and minerals from whole plant sources.
What You Will Hear:
- The importance of not using any oils in your cooking – period.
- The differences between a vegan diet and a healthy vegan diet.
- The importance of daily exercise of at least walking for half an hour twice each day – and the difference between walking and “steps”.
- Diabetes and the whole food plant based diet.
- Do I gain more if I eat at night? Truth or myth?
- Eric’s awesome morning smoothie recipe.
Why a whole food plant based diet is the best method for reversing type 2 diabetes: please watch these interested and informative 5 minute videos by Dr. Michael Greger of nutritionfacts.org:
The science and common sense behind why a whole food plant based diet will increase your metabolism: from my previous blog post, with resources:
Avoiding the weight loss whiplash – my rebuttal to the New York Times
oxo good grips (the airtight food containers shown in the featured photo above that Eric uses in his pantry)
Eric’s Maximum Nutrition Morning Smoothie Recipe
10-15 minutes prep / Serves 2
I prepare my smoothies with nutrition most important and taste secondary. Use a high speed blender for best and fastest results. With a standard blender, you will need to add ingredients one at a time and keep the mixture thin. Add water as needed to achieve your desired consistency.
PLEASE READ THE INFORMATION BELOW CAREFULLY. I’M NOT SUGGESTING THAT YOU ADD ALL THE INGREDIENTS BELOW – NOR WOULD THAT BE POSSIBLE. INSTEAD, I’M SPECIFYING THAT YOU CHOOSE BETWEEN THE DIFFERENT POSSIBLE INGREDIENTS LISTED.
Fruits: My usual smoothie includes ONE of the fruit combinations below. I try to use fruits that are organic and available fresh from a local farmers market or supermarket, or frozen in large bulk quantities from a warehouse club.
Tropical: 1 banana, 1/4 fresh pineapple, 1 fresh mango
Berry: 1 cup cherries, 1 cup strawberries, 1 cup blueberries
Kiwi Banana: 2 bananas, 4 kiwis (skin on)
Banana Strawberry: 2 bananas, 2 cups strawberries
Blueberry Pear: 2 cups blueberries, 2 pears
Apple Grape: 2 apples, 2 cups red/purple or blue/black grapes
Vegetables: The vegetables listed below are relatively taste neutral when fresh and raw, meaning that you are unlikely to taste them when mixed with fruit. I use 2-3 of the veggies in my smoothies in the amounts listed:
1 leaf of kale
1 cup of spinach
1 cup dandelion greens
1 cup beet greens
1 cup sprouts
1 leaf collard greens
1 cup arugula
1/2 cup red cabbage
Other ingredients: I include each ingredient below in my morning smoothie. In addition to the vitamins, minerals, and phytonutrients provided by each ingredient, other purported health benefits are listed in parenthesis. For more detail about the health benefits of each ingredient, enter the ingredient name in the search box on nutritionfacts.org and watch the short video associated with the term.
2 tbsp raw cacao powder (energy and physical stamina – note, this is not cocoa powder)
1 tbsp raw walnuts (omega-3s and numerous other health benefits)
6 raw almonds (various health benefits)
1 Brazil nuts (selenium)
1 tbsp dried goji berries (antioxidants)
2 tbsp flax seeds (omega-3s and cancer fighting lignans)
1 tbsp spearmint or peppermint flakes (enhanced oxygen delivery and athletic performance)
1 tbsp maca powder (libido enhancement)
1 tsp Ceylon cinnamon (weight loss and other health benefits)
1 tsp chia seeds (omega-3s and cancer fighting lignans)
1/2 inch fresh ginger root (anti-inflammatory and other health benefits)
1/2 tsp turmeric (anti-inflammatory and many other health benefits
1/4 tsp black pepper (enhanced bioavailability of nutrients)
1/8 tsp cayenne pepper (weight loss)
Just add ingredients to your high speed blender, puree and enjoy!