You’re probably heard that a healthy diet and exercise will help you lose weight. The truth? It’s true. Keep it simple. Eat healthy. Find alternative activities when you’re about to eat out of emotions or boredom. Drink enough pure water. Exercise. Sunshine.
Smoothies help. Especially if you’re busy – any of the ingredients of this smoothie (originally a chocolate-cherry recipe) can be swapped for your favorites.
Questions? Comments. Post them below, and I’ll answer. Enjoy!
Addressing Controversy in the Raw Vegan (Plantbased) Community
My View on Raw Vegan Protein Powder
You don’t need it. Whole, organic fruits and veggies (especially greens) have all the amino acids you need. Mother Nature has your back!
Some people add it for flavor – or because they’re transitioning to all raw – or because they want to add muscle beyond the normal, healthy level.
It’s up to you. If you choose to add it, be sure you research the company. Ensure it’s organic (pesticide-free), vegan, and dehydrated at low temperatures. Make sure they test for heavy metals.
If you care about the environment, make sure the company is carbon-neutral.
In other words, make good choices if you decide to add protein. My favorites are Sunwarrior, Vivo Life, or PuraDyme Raw Liyf Protein.
My View on Supplements
This will be a separate blog one day because it’s a nuanced and complicated topic. Same with blood tests, deficiencies, which supplements can be health-promoting, and how they are created.
In general, if you have a deficiency, which can happen with the vegan or meat-eating diet, then sure, consider a supplement to assist your body as you’re healing temporarily (and getting healthier).
And if you’ve downloaded my “cheat sheet for social events,” you’ll hear my take on B-12. Take it twice weekly as insurance if you feel deficient (or if a blood test told you you’re deficient).
Regarding vitamin D, sunshine is the preferred way to get it. If you can’t access sunshine and tested low in vitamin D, you can temporarily supplement from a reputable company. I like Global Healing for both B12 and D.
If you’re talking about a powder supplement like barley grass juice powder, same as above with the protein powder, research the company, and make sure you approve of the ingredients and the extraction process.
My View on Natural Hygiene vs. Raw Gourmet
Everyone has a diet they swear by. And everyone has a style they swear by within the diet they choose. It’s funny, right?
Natural hygiene is a very pure way of doing the raw vegan diet. Whole, organic fruits and vegetables and a small amount of raw, unprocessed nuts and seeds. Those who adhere to this diet believe the body can heal itself naturally when provided with proper nutrition.
The raw gourmet diet is more of a transition type of diet where you can find healthier ways of making your old comfort foods. It can include dehydrated foods, coconut oil, and salt.
Obesity, depression, and heart disease are pretty prevalent in a lot of communities, especially in the U.S. If you’re choosing to add more hydration, sprouts, fruits, and vegetables in your diet – and less processed foods, animal products, and sugar, you’re on a good path. No need to overthink it.
Smoothies are technically processed. And if you have a ton of fruit and few greens, it’s not ideal. So add chia seeds and lots of green, leafy vegetables to increase fiber and satiety.
They’re also handy for taking on the road and keeping you full before your day gets hectic and you’re around tempting foods. Smoothies also make it easy to track calories for some time if your goal is to lose weight and follow a specific training plan.
However, I don’t recommend tracking calories indefinitely. This diet is very effortless, and there’s no reason to obsess over the details once you find your groove.
General Smoothie Tips
- Include a variety of fruits and vegetables: Fruits and vegetables are packed with essential nutrients, fiber, and antioxidants. In addition, they are low in calories and can help you feel fuller for longer. Experiment with different combinations of fruits and vegetables to create delicious flavor profiles. Some popular choices include berries, leafy greens like spinach or kale, cucumber, and avocado.
- Add plant-based protein: Protein is essential for maintaining muscle mass, promoting satiety, and supporting weight loss. As mentioned above, protein powders are entirely optional. Plant-based protein options include living sprouts, alfalfa, hemp seeds, chia seeds, or protein powders made from peas, brown rice, or other plant sources.
- Incorporate healthy fats: Healthy fats provide sustained energy and promote feelings of fullness. They can also aid in the absorption of fat-soluble vitamins. Healthy fats such as flax and chia seeds, used in moderation, are a great addition to any smoothie. Start small so your digestion can adapt gradually.
- Opt for natural sweeteners: Instead of adding refined sugars or artificial sweeteners to your smoothies, consider using natural sweeteners like dates, bananas, or a small amount of pure, organic maple syrup. These options provide some additional nutrients along with sweetness.
- Include fiber-rich ingredients: Fiber benefits digestion, satiety, and weight management. Incorporate ingredients like flaxseed, chia seeds, oats, or psyllium husk into your smoothies to boost fiber content. Again, introduce these high-fiber ingredients in small increments so your body adapts, and you don’t have any digestive issues. I recommend subscribing to our newsletter to receive my Delightful Digestion PDF for general guidelines on proper food combining.
- Be mindful of portion sizes and calorie intake: While vegan smoothies can be healthy, it’s important to watch portion sizes and the overall calorie content of your smoothies. While they can be a part of a balanced diet, excessive calorie intake, even from nutritious sources, can hinder weight loss efforts.
Many factors influence weight loss, including diet, physical activity, and individual differences. Smoothies can be a convenient and nutritious addition to a well-rounded weight-loss approach, but they shouldn’t be relied upon as the sole solution. Consulting with a registered dietitian or nutritionist can provide personalized guidance based on your needs and goals.
Raw Vegan Smoothie Recipe
- 1 cup homemade raw Nut Mylk (optional)
- 1.5 T. organic hemp seeds
- 2 T. organic raw Cacao (optional)
- t. organic Cinnamon
- 1 c. organic Blueberries or Cherries (140 grams)
- 1 “thumb” of peeled Ginger Root
- 1 T. Barley Juice Grass powder (I use Daily Green Boost)
- 1 s. organic, Raw Protein Powder (I like Vivo Life or Sunwarrior)
- 1 organic Banana
- 2 stalks Organic Celery or 2-3 cups of Greens such as Romaine or Spinach
Cronometer / Macro Breakdown
If you prefer a visual, check out my YouTube short with the ingredients.