The thing that trips almost everyone up when they try to eat better with the goal of having more energy, feeling and looking better or trying to lose some weight is that whenever we cut back on calories the cravings kick in and become so persistent that it will send even the most avid healthy eater to the pantry or fridge in the quest to find something to eat. And that something is usually something sweet and processed with no nutritional value whatsoever that will fuel your cravings even further so we simply tend to overeat the wrong things which is how we get and stay overweight.
One new strategy to combat this it the idea to add lots of healthy fats into your diet while reducing things like sugar and grains. We can eat as much as 60-70% of our diet with these ‘good for us’ fats which keep us feeling full and satisfied which makes these cravings become a thing of the past. We gain back the control over what and how we eat.
Note: If you do cut down on your carbohydrates (sugar, grains) and feel really hungry or ravenous, this is a sign that you have not replaced them with sufficient amounts of healthy fat.
Sources of healthy fats that you will want to add to your diet include:
Olives and olive oil – for cold dishes only, not for high temperature cooking
Coconuts and coconut oil – for all types of cooking and baking and especially good for high temperature cooking
Butter – from grass fed cows
Raw nuts (not roasted) of all kinds, almonds, pecans, cashews, macadamia nuts etc
Eggs – free range
Meat – grass fed
Seeds – Chia, flax, hemp, pumpkin, sunflower, sesame
Nut oils – unheated organic
Note about Chia Seeds
If you wish to lose excess body fat these tiny ‘super seeds’ will be your new best friend. Rich in omega-3 fatty acids, calcium, and iron, chia seeds act like a sponge absorbing sugar and stabilizing blood sugar levels. They also promote detoxification by binding to toxins and carrying them out of the body. Because of their high fiber content, the tiny seeds can hold up to twenty times their weight in water, so when they are mixed with liquid they plump up and absorb the moisture.
Add them to your oatmeal or put them in a bowl with unsweetened chocolate almond milk – they will absorb the liquid and gelatinize, similar to the consistency of a rice pudding. These little babies are super nutrient-dense and one easy way to inlcude them in your diet is to add them to a healthy breakfast.
If you do NOTHING ELSE towards getting healthier this year try ADDING this very special breakfast Health Shake that is packed with healthy fats into your life every day and you will be amazed at the magical results you will receive even without doing anything else.
The reason it works so well is that it the quickest way to get on the nutrient-dense eating track so you can get yourself healthier and quell the cravings because you are supplying your body with high quality nutrition. After just a week or two (sometimes sooner) the magic will start to happen. Your clothes will begin to feel looser as excess body fat starts to melt away and you will have so much energy you will feel you could jump tall buildings with a single bound.
But you will need to make yourself a Shake every single morning and if you can drink some of it within an hour of waking that’s even better. If you are leaving home for the day, put the rest of the shake into a cooler bag and take it with you. No matter what you have to do, make it and get it into your tummy and then the rest of the day will be easy.
Creating the perfect Health Shake:
1. Select your protein
2. Add your fiber
3. Add your fruit
4. Add water, ice and blend!
Basic Health Shake recipe
1 scoop of protein powder (whey or plant based)
1 serving frozen fruit (I recommend frozen or fresh organic berries)
Liquid (water, unsweetened coconut water, almond** or any nut milk)
1 tablespoon of nut butter
1 tablespoon chia or hemp seeds
1 tablespoon freshly ground flaxseed meal
1 fresh (or frozen) green leaf of some kind (Swiss chard, kale, spinach etc) or 1 scoop greens powder
¼ cup coconut milk*
*Note I recommend real full fat coconut milk not the watered down ‘lite’ kind if you are buying it in a can. The fat in coconut is the healthiest fat in the world so do not be afraid to use it. What we want to do is get this healthy fat into our body so it can supply us with lots of Omega-3 healthy fat so we can curb cravings and not resort to eating so much nutrient-poor foods.
**Note: I make my own almond milk but blending 1 cup of raw almonds in 2 cups of water in my high speed blender. I then strain the milk and keep in the fridge. The fibrous almond leftovers I keep in the freezer until I get enough to make some raw almond cookies.
My personal Health Shake recipe
½ cup almond milk
1 tablespoon flax meal* (I blend flax seeds each day in a little Magic Bullet blender)
1 tablespoon chia seeds* (the flax and the chia is REALLY important to fill your tummy)
2 handfuls of frozen berries
1 Swiss chard or kale leaf from my garden
1 scoop Sun Warrior protein powder
2 tablespoons full fat coconut milk
Water and ice
The chia and flax seeds are essential I have found for filling me up and staving off hunger pains for at least 3-4 hours. Without them it does not work as well so I make an effort to always include them.
I could not live without my shake now. It is so satisfying I have found I don’t need to worry about eating for hours which gives me plenty of time to organize my next really healthy balanced meal with a portion of quality protein that will get me right through until dinner time. If I need a snack an apple and a handful of nuts or some yoghurt with some protein powder stirred in are enough.
These Health Shakes will truly change your life
First, if you are eating mainly processed foods (things that come in pretty boxes and packets that are nutrient-poor) and not yet eating in a nutrient-rich healthy way, these Health Shakes are the fastest ticket to not only improving health but losing weight and feeling fantastic as well.
Do this one thing each day, and you will naturally shift your desire toward eating in a healthier overall way as you experience the health, energy and personal performance results and want more of a good thing. After you have had your shake, I promise you, you will feel so strong and empowered and regardless of what else happens in your day you will be better equipped to handle it.
Without proper nutrition daily challenges become so much more stressful and this is what can also cause you to grab the wrong thing to eat just to cope. When you have had your shake you will happily find it is so much easier to make better food choices for the rest of the day. You will magically have little desire to shovel the wrong things into your mouth as you have had such a great start to the day.
If I can inspire you to do this ONE thing right then I will have succeeded in helping you live a better healthier life.
I have written a detailed eBook about eating this way with all of your meals so you can supply your body with quality nutrition to improve health or lose weight. If you would like to take yourself to a higher level of health and wellness this year you can see it here: 21 Days To Healthy Eating
Your health is still your best investment – everything to gain, nothing to lose…
Please leave a comment after you try this and tell us all your fantastic results so we can encourage eat other to continue to eat healthier.
For more tools and resources from Carolyn Hansen to assist you in attaining your goals and achieving the success you desire in life, please visit: