ISSUE #3: My #1 Tip & Being More vs. Doing More
Last week I shared some of my ideas regarding why healthy eating is so hard. Hopefully, it all made sense. However, the real question is, was it useful? Honestly, I’m not so sure. Knowledge is great, but how do we implement it? That’s what we all want to know. So today I wanted to get a little more concrete and share MY #1 TIP for improving your eating habits.
That’s it, I’m not even going to make you wait. There’s no beating around the bush, no teasers or commercial breaks. Smoothies, that’s it! I truly believe adding a smoothie a day to your routine will be a game changer.
Well, we all need more fruits and veggies in our diet and smoothies are an easy, delicious, economical, and convenient way to do that. Those fruits and veggies contain fiber, something that is sorely lacking in the American diet as 97% of us do not get the recommended daily amount. Seriously, if we worried about fiber as much as we do protein, we’d be much better off.
Greens, such as kale, spinach, romaine, and chard possess more valuable nutrients (chlorophyll, vitamins, minerals, enzymes, and antioxidants) than any other food group. Even without smoothies, we need more greens in our diet. Period. Perhaps best of all, for many of you, you won’t even taste them in your smoothie.
Smoothies are an easy way to include so-called superfoods into your diet, like flax, chia and hemp seeds, turmeric and ginger root, goji berries, spirulina, nuts, and so on. Heck, if you’re still worried about protein for some reason, throw a scoop of protein powder into your smoothie. All this goodness will improve your diet because it will crowd out other unhealthy food. Not only that, but smoothies are easily digested and absorbed in the body.
How do you start?
First, you will need a high-speed blender. Sorry, that $25 blender you got for your wedding might be great for milk shakes, but it’s not going to cut it for smoothies. There are hundreds of options on the market, but I can only speak to the two products that I’ve used over the years. I’m not affiliated with these companies and I’m not trying to sell you blenders. I just want to provide a little info to help get you started down your smoothie journey.
The easiest entry point into smoothies is with the NutriBullet. I used their entry-level model, which you can find for about $50, for 4 years. Not only do you get the blender and travel cups, but it comes with a recipe book to help get you started. They also have 3 free apps that you can download to help you out. Even if you don’t buy a NutriBullet, I suggest using their apps.
When I bought mine they only had the 600 watt option available. Now they have 900, 1200 and 1700 watt options. Obviously, they get more expensive with more power, so take that into account while shopping around.
If you’re not concerned with price point and are looking for a high-speed blender for more than just smoothies, then I recommend a Vitamix. After using my NutriBullet for years, I attended a community education course on smoothies. The instructor was using a Vitamix and there was just something different about the texture of those smoothies, than what I made at home. So I dug in the couch cushions for all the spare change I could find and made the purchase.
If you are concerned with price, and have already checked your couch cushions but would still like a Vitamix, then the term “certified reconditioned” is your friend. Add that to your Google search and you’ll find more reasonably price machines.
Again, there are hundreds of options on the market. These are just the 2 that I have experience with.
Okay, now that you have your high-speed blender I’m going to share with you my simplest recipe. It’s so simple that I don’t even think you can call it a “recipe” but here it goes;
Water – start with 1 cup and then adjust to get the texture you like
Banana – make sure it’s ripe or overripe
Frozen Pineapple – start with 1 cup
Spinach – if you’re green-averse, start with a little and gradually add more
That’s it. Yes, it’s that simple to get started. Sure, I could share a bunch of other information, but this is a newsletter, not a book. Get started, try it for a week, and then we’ll take it to the next level.
As always, I’d love to hear how things are going – or if you have any specific questions – shoot me an email at firstname.lastname@example.org.
What I’ve been listening to:
I rarely used to listen to any electronic devices when I went for a run. Then 3 years ago I committed to running outside as much as possible during our Minnesota winter. That typically meant alone, in the dark, in sub-freezing temps. That winter I decided to listen to a podcast to help get me through some of those runs. Not surprising, if you’ve been following along, that was The Rich Roll Podcast (aka the RRP). I still don’t run with electronics very much, but podcasts have become my go-to source of information, especially when I’m commuting. They’re great for listening to the content you want, rather than having a radio station choose for you.
One thing Roll does at the end of every year is put together a “best of” episode or two from some of the interviews he conducted during the year. Here are Part 1 and Part 2 from his Best of 2018 podcasts where you’ll hear from Des Linden, Jess Itzer, Alex Honnold, Mira Valerio, James Clear, Alex Hutchinson, and more. If you’re new to podcast or new to the RRP, these are great episodes to get a feel for what his podcast is all about. If you end up liking the RRP, check out his App, where you’ll have access to all 400+ episodes, rather than just the most recent 50 on iTunes.
Quote of the day:
“If we adopt the model that we need to do more to be more – it literally becomes a threat to our existence. We are far more than what we do and it’s time to flip that do-more-to-be-more model on its head and just be really clear that we need to be more and let the doing flow from there. Be more authentic, be more grounded, be more present, be more honest with ourselves and others and let the doing flow from there. When that happens, extraordinary things take place for people.” – Dr. Michael Gervais, FindingMastery