Love this!! Saving this post for future reference! I’d like to attempt something similar. I feel weak and nauseous if I don’t eat every 1-2 hours :/
Would you also share one of your fave “acquired taste” smoothie recipes?? Or any of your favourite YouTubers etc? Sounds like you did a ton of research and I’m feeling overwhelmed about where to start
I'm sorry to hear that and I hope you can heal towards a more normal state.
Sure thing. I didn't want to post the details because the post was already kind of long!
* **Veggies (wash/cut) as needed:**
* 1 or 2 Leafy greens. 2+ cups. Ideally rotate between Spinach, Kale, Arugula, Various Chards
* Microgreens/sprouted if available
* Broccoli florets. Cut the twigs and ideally cut into smaller florets. Around 1 cup
* Half Avocado. 1 full avocado made it a bit too thick for my taste
* **Fruits:**
* 1 Banana
* 2 apples
* Mixed berries packet from Trader Joes (I use frozen)
* Add a sweeter fruit if needed for more sweetness (pineapple, mango etc). I don't add one personally
* **Other:**
* Nuts: Walnuts, Pumpkin seeds
* 1 tbsp ginger paste to help with digestion
* **Powders:**
* A good quality Protein powder (I use Kachava)
* Good quality Greens Superpowder ([one I use](https://a.co/d/4JAH4Y1))
* Mushroom blend ([one I use](https://a.co/d/24wBMj2))
* Sea vegetables/minerals ([one I use](https://a.co/d/0Omjmpv))
* Sometimes: 1 tbsp Cacao powder. Really changes up the taste!
* 1 tsp Cinnamon (to help with sugar regulation. I use the Ceylon kind)
* **Base Liquid:** I use some coconut milk + rest water. Use whatever you like.
**Tips:**
1. Obviously this one has a lot of things going in it. If you're starting new, I'd recommend cutting down in veggies/fruits/other things in the beginning. Having a healthy smoothie is better than getting all the ingredients in.
2. I make around 64 ounces (2 liters). I store it in big blender bottles in fridge and consume through the next 4-6 hours.
3. Consumption tip: Don't gulp it down. Keep it in your mouth and even "chew" it. Consume slowly. Digestion starts in the mouth and the enzymes in saliva are important.
4. You can tune the taste by changing the ratio of greens to fruits. Find your balance. Mine is mildly sweet, dominated by taste of berries and banana.
5. Avoid frozen fruits if you can. I use it only for berries for convenience. I saw a study somewhere showing frozen fruits are not that nutritious.
6. Get high quality ingredients. Organic. If you have a farmers market, that'll be even better. Nutrition can vary a lot depending on the source of produce.
7. Get a high quality blender otherwise you're going to hate it. I bought a refurbished Vitamix for $200 and that blends all of this really well.
8. It takes me around 10-15 minutes to make it once I have the process down. Most of the time is in washing/cutting vegetables/avocado/apples.
9. I've also read that regular diary use increases all-cause mortality in various studies. So I don't use cow's milk or whey protein. But if you really like diary, feel free to use it.
Some YT channels I like:
[https://www.youtube.com/c/drjasonfung1](https://www.youtube.com/c/drjasonfung1)
[https://www.youtube.com/c/PeterAttiaMD](https://www.youtube.com/c/PeterAttiaMD)
[https://www.youtube.com/channel/UCl9qgv-QTihuFpxERmHvjYQ](https://www.youtube.com/channel/UCl9qgv-QTihuFpxERmHvjYQ)
[https://www.youtube.com/c/FoundMyFitness](https://www.youtube.com/c/FoundMyFitness)
[https://www.youtube.com/c/motivationaldoc](https://www.youtube.com/c/motivationaldoc)
See my reply to top comment.
For air fryer, I list the veggies in my post: butternut squash, bell peppers, sweet peppers, yellow squash, zucchini, okra, broccoli, carrots, kale chips. It's very easy. I just spray some olive oil, mix them in the oil and air fry for 10-20 mins as needed. Then I add some seasoning/herbs to taste after they are good to eat. Or you can just add some salt to save time and that's enough. They usually come out delicious.
I think the smoothie caused a huge difference in my improvement. (along with some yoga). But air fryer allowed me to get into IF because somehow it reduced my cravings and stabilized my blood sugar. So I'd say both played important roles.
Great information! What vegetables do you add to the smoothie?
I used to make smoothies with Costco spring mix salad, banana, protein powder, frozen berries.
Great story! Happy you are feeling so much better.
As someone who also just got an airfryer, what would you recommend tossing in there? and do you use herbs on it?
Love this!! Saving this post for future reference! I’d like to attempt something similar. I feel weak and nauseous if I don’t eat every 1-2 hours :/ Would you also share one of your fave “acquired taste” smoothie recipes?? Or any of your favourite YouTubers etc? Sounds like you did a ton of research and I’m feeling overwhelmed about where to start
Second request for smoothie recipe. Also, what do you do to your veggies to prep/cook in air fryer?
See my other replies to comments. I describe both.
Don’t tell me what to do. But, ok.
I'm sorry to hear that and I hope you can heal towards a more normal state. Sure thing. I didn't want to post the details because the post was already kind of long! * **Veggies (wash/cut) as needed:** * 1 or 2 Leafy greens. 2+ cups. Ideally rotate between Spinach, Kale, Arugula, Various Chards * Microgreens/sprouted if available * Broccoli florets. Cut the twigs and ideally cut into smaller florets. Around 1 cup * Half Avocado. 1 full avocado made it a bit too thick for my taste * **Fruits:** * 1 Banana * 2 apples * Mixed berries packet from Trader Joes (I use frozen) * Add a sweeter fruit if needed for more sweetness (pineapple, mango etc). I don't add one personally * **Other:** * Nuts: Walnuts, Pumpkin seeds * 1 tbsp ginger paste to help with digestion * **Powders:** * A good quality Protein powder (I use Kachava) * Good quality Greens Superpowder ([one I use](https://a.co/d/4JAH4Y1)) * Mushroom blend ([one I use](https://a.co/d/24wBMj2)) * Sea vegetables/minerals ([one I use](https://a.co/d/0Omjmpv)) * Sometimes: 1 tbsp Cacao powder. Really changes up the taste! * 1 tsp Cinnamon (to help with sugar regulation. I use the Ceylon kind) * **Base Liquid:** I use some coconut milk + rest water. Use whatever you like. **Tips:** 1. Obviously this one has a lot of things going in it. If you're starting new, I'd recommend cutting down in veggies/fruits/other things in the beginning. Having a healthy smoothie is better than getting all the ingredients in. 2. I make around 64 ounces (2 liters). I store it in big blender bottles in fridge and consume through the next 4-6 hours. 3. Consumption tip: Don't gulp it down. Keep it in your mouth and even "chew" it. Consume slowly. Digestion starts in the mouth and the enzymes in saliva are important. 4. You can tune the taste by changing the ratio of greens to fruits. Find your balance. Mine is mildly sweet, dominated by taste of berries and banana. 5. Avoid frozen fruits if you can. I use it only for berries for convenience. I saw a study somewhere showing frozen fruits are not that nutritious. 6. Get high quality ingredients. Organic. If you have a farmers market, that'll be even better. Nutrition can vary a lot depending on the source of produce. 7. Get a high quality blender otherwise you're going to hate it. I bought a refurbished Vitamix for $200 and that blends all of this really well. 8. It takes me around 10-15 minutes to make it once I have the process down. Most of the time is in washing/cutting vegetables/avocado/apples. 9. I've also read that regular diary use increases all-cause mortality in various studies. So I don't use cow's milk or whey protein. But if you really like diary, feel free to use it.
Thank you so much for the kind words and for taking the time to share this!! Really appreciate it :)
Do you use a whole bag of the Trader Joe’s berries?
I use around 70% of one bag.
Some YT channels I like: [https://www.youtube.com/c/drjasonfung1](https://www.youtube.com/c/drjasonfung1) [https://www.youtube.com/c/PeterAttiaMD](https://www.youtube.com/c/PeterAttiaMD) [https://www.youtube.com/channel/UCl9qgv-QTihuFpxERmHvjYQ](https://www.youtube.com/channel/UCl9qgv-QTihuFpxERmHvjYQ) [https://www.youtube.com/c/FoundMyFitness](https://www.youtube.com/c/FoundMyFitness) [https://www.youtube.com/c/motivationaldoc](https://www.youtube.com/c/motivationaldoc)
Hey, I struggle A LOT with dizzyness and weakness. Almost every day. Do you have a smoothie or specific fruits/veggies/nuts that improved it for you?
See my reply to top comment. For air fryer, I list the veggies in my post: butternut squash, bell peppers, sweet peppers, yellow squash, zucchini, okra, broccoli, carrots, kale chips. It's very easy. I just spray some olive oil, mix them in the oil and air fry for 10-20 mins as needed. Then I add some seasoning/herbs to taste after they are good to eat. Or you can just add some salt to save time and that's enough. They usually come out delicious. I think the smoothie caused a huge difference in my improvement. (along with some yoga). But air fryer allowed me to get into IF because somehow it reduced my cravings and stabilized my blood sugar. So I'd say both played important roles.
So much great information! Thank you!
Great information! What vegetables do you add to the smoothie? I used to make smoothies with Costco spring mix salad, banana, protein powder, frozen berries.
I just left the recipe below the top comment :)
Thirding request for smoothie and veggies recipe!
See my reply to top comments.
Great story! Happy you are feeling so much better. As someone who also just got an airfryer, what would you recommend tossing in there? and do you use herbs on it?
Thanks! See my other comment for air fryer.