Kelly LeVeque is a holistic nutritionist that I’ve been following for a while who focuses on sustainable results and eating real food to nourish our bodies. In her book Body Love, she talks about ridding ourselves of the “diet” mindset to go beyond these fad cycles to feel great by focusing on eating well. She is a big proponent of ensuring we’re not spiking our insulin levels (“the hunger hormone”) which can lead to strong cravings and inflammation in the body.
Kelly coined the term “The Fab Four” for what each meal should ideally contain and I think it’s a great approach to ensuring you’re making nutrient-dense choices. Basically, this means that each meal should contain:
Kelly is also really big on smoothies and I think spring and summer are the best time to start incorporating these with the warmer weather since they’re so refreshing!
Some examples of what you could put into a smoothie like this are below but she has a ton of ideas on her website linked here.
Protein: Organic Pea Protein, Collagen Protein; this will be based on your own lifestyle and goals
Fat: Avocado, Almond Butter (or other nut butter), MCT Oil, Ghee, or Coconut Oil
Fiber: Chia, Flax, Fiber Powders, Acacia, Avocado
Greens: Spinach, Kale, Romaine, Super Greens, Baby Green Blends, Cucumber, Powdered Greens
Liquid: Water, Unsweetened Coconut Milk, Cashew Milk, Hemp Milk, Unsweetened Almond Milk, Fruit-Free Green Juice, Coconut Water (go fruit-free with coconut water)
Additives: Greens Powder, Collagen, Turmeric, Bee Pollen, Goji Berries, Raw Gluten Free Granola, Cocoa Nibs, Ginger, Chia Seeds, Sunflower Seeds, Coconut Flakes, Sea Salt
If you’re new to green smoothies or need some suggestions on what I use and like, I’ve linked them below!
Super Greens Powder – great if you want to add in even more greens but this doesn’t mean you can “get out” of eating whole vegetables. You can’t out-supplement a bad diet.
Ninja Blender – I like this one because you can use the cup to drink out of once blended.
Reusable Straws – so you don’t have a green mustache and to support our environment! I love that these are reusable and they come with a brush to clean them. You can keep one in your car or purse as well.
Ashwagandha Powder – used to reduce levels of fat and sugar in the blood. Ashwagandha is also used as an adaptogen that helps the body cope with daily stress.
Bee Pollen – a complete protein, rich in vitamins, minerals, enzymes, amino acids and antioxidants. Bee pollen is a great brain booster, improving alertness and helping concentration levels over an extended period of time.
MCT Oil – supports cognitive function, has been shown to increase the release of two hormones that promote the feeling of fullness in the body; peptide YY and leptin, and can help optimize the growth of good bacteria and support the gut lining, which can help you lose weight.
My personal favorite smoothie of Kelly’s is:
Cucumber Kale Apple Avocado
-1/2 cup cucumber
-2 cups water
-1 serving vanilla protein
-1 tbsp MCT Oil
Let me know if you try any of these or what your personal favorite green smoothie is!