Hey everybody this week on our bonus video, I'm gonna be talking about a delicious drink combination. It's caffeine-free, it's alcohol-free. It's gonna give your body and your mind a health boost in energy, don't we all need that? I know that this sounds magical, but just keep watching. I'm gonna show you how to make this magic potion. You've probably been on a diet at some point in your life right, low carb, low fat, protein diets, what have you and most of the diets are gonna focus on macros. So you're gonna be talking about the difference in timing of when you eat. You're gonna talk about your fat, your protein and carbs. 

But a lot of times these diets do not focus on the micronutrients. Micronutrients are just as important as macronutrients. So these are literally the little flavonoids, the phenols, the antioxidants, tons of other vitamins, minerals and stuff like that. These are the things that literally power your body. Think of this as like the energy inside of a battery. This is what's gonna actually give you the energy whereas the battery part would be more like your macro, which is the bigger component of what it is that you're eating, whether it's fat or carbs or protein.

So while those are important, the amount of energy that is packed inside of that is just as important if not more important in my opinion. So by combining these different categories of ingredients that I'm about to talk about, you're gonna be able to create energy for your body to give those batteries like a supercharge. So that whenever you do eat your meals, whenever you do have these smoothies and different things like that, you're going to be able to have the energy. You're gonna be able to feel nourished, not feel hungry and that's way better than grabbing, you know, even a sugar-free energy drink from the gas station. It's gonna be full of sugar. It's gonna be full of dyes. It's gonna be full of preservatives. It's gonna be sweeteners that are, they may not be sugar, but they're definitely not good, not gonna be helping on the brain. These are things that will actually help you with your focus with your day-to-day energy and all that. So let me get down to these magic ingredients here.

Now, I had a little trouble narrowing that down. I'll be honest so what I decided to do is to do 5 different categories for you instead of just five ingredients because really if you take these five Categories and you just mix and match you're never gonna run out of recipes and I want you to be able to take this information and apply it to your daily lives so that you're not having to scour Pinterest and lose time looking at recipes, looking recipe books. I just want you to understand the basics and the bones of what you need to do here. You'll be able to mix and match and make it your own. I do give you two examples today so that you know kind of see how they're put together just to give you a framework.

So the first one is Spices. Spices like Turmeric spices like Cinnamon and like Matcha. These are so power packed. They're amazing for your body. They are really powerhouses in this list of ingredients. 

The second thing is a Leafy Green. So this would be like Spinach or Kale. The third one is Nuts, Nut Milks or Nut Butters. So any of these three fit into this category of what I'm speaking about today. Seeds, I'm talking about Chia Seeds, Flax Seeds, Pumpkin Seeds, Sunflower Seeds anything like that.

The last one is going to be Oils. Oils such as Coconut oil, Avocado oil, Olive oil. All of these are jam-packed with power with antioxidants, with things that are going to help supercharge your body. So and I I'll be honest I use at least one of these ingredients from each category every single day.

I'm here in the south. So, you know, we use spices on everything. I like to do at least one shake a day. It just helps my body to regulate, I do not have a gallbladder. And so having two full meals and then one meal. That's a liquid. It just really helps with my digestion. So let's go ahead and jump in. I'm gonna give you these two recipes for you to understand how the framework of this works. I will tell you that I follow, I do my best to make each meal that I do for different categories. So the first one is Fat. The second one is Fiber. The third one is Protein and the fourth one is Greens.

And so by having all four of these together, it helps to keep your blood sugar stable which is another thing that will help you with your energy and your focus. And it also helps you from getting those insulin spikes as well as keeps you full. So, whenever I talk about a balanced meal, this is what I'm talking about fat, fiber, protein and greens, okay. 

So the first recipe that I have for you is called Carrot Cake Smoothie. This is probably my all-time favorite smoothie. I used to just do the good old generic strawberries, you know protein powder that kind of thing. This one really spices it up. It uses some of our powerhouse ingredients and it tastes amazing!

So you're gonna use:

• 1 scoop of vanilla protein powder. I like Vital Proteins. It works for me. It's a collagen. It's dairy-free. 
• 1 tablespoon of almond butter
• 1 tablespoon of flaxseed
• 1 cup of chopped raw carrots. You can shred your carrots if you have time. I just roughly chop them and I have a Vitamix so it blends everything pretty well anyway.
• 1 to 1 ½ teaspoons of ground cinnamon 
• 1 to 2 cups of unsweetened almond milk. I use 2 cups.
• ½ cup of frozen cauliflower rice. You can buy this in bulk at your local market store.
• A handful of spinach

Okay, so you have your protein which is your protein powder. You have your fat which you're looking at your almond butter. Protein to protein and fat in your almond milk, then you have your fiber you look at your flax seeds, your carrots, even the cauliflower rice has a little bit of that and then your greens is your spinach. And then of course you have the spice from the cinnamon. You're just gonna blend all of that up. Drink it down. I'm telling you it keeps you full. It gives you energy. It gives you focus and it tastes amazing.

The second one is if you're not really into smoothies that you can just drink you can actually make a smoothie bowl.  I was really into these for a while just working on the different creations and posting them on Instagram. I love to make colorful food that if my plate looks colorful I'm gonna be more apt to eat it than if I just have boring bland, you know white dark meat and green vegetable, you know, I want something a little bit different. 

So the recipe number two is the Matcha Keto Smoothie Bowl. Now this is actually from Keto Summit. You're gonna do:

• 1 teaspoon of matcha powder
• You can do 1 scoop of greens powder or you can do you know spinach if you like.
• 8 ounces of coconut yogurt or Greek yogurt if you're okay with dairy.
• 1 tablespoon of Chia Seeds 
• 1 tablespoon of Goji Berries 
• 1 tablespoon of Coconut flakes 
• 1 tablespoon of cacao nibs and Stevia

So what you're gonna do is you're gonna mix up you're gonna have your yogurt at the bottom then you're gonna have your powders and things spread on the top to make it look like a colorful dish. Okay, so you're gonna not blend this one up in the blender like you would the first one. But it's gonna be in a beautiful bowl. Fix it like you want to or you don't have time just throw it all in there and mix it up with a spoon and call it good. 

All right, and I want to give you one more bonus recipe. I told you I had trouble narrowing this down. This is an all-day sipper that I use for feeling fueled if I feel like I'm really craving like Coke or just something that I know. Maybe another cup of coffee, something that's not gonna do well in my body, especially midday. This is the drink that I'm gonna go for and it's really good. It has apple cider vinegar in it, which is very cleansing and it's also very energizing.

• So you just brew 1 to 2 teabags of Herbal Tea. The herbal tea that I like is called Celestial Seasonings. I think it's anyway, but it's a raspberry tea. Just brew that let it cool a little bit.
• You can put a couple drops of Stevia. That's optional. It's up to you.
• Then you do like 1 to 2 tablespoons of Apple Cider Vinegar. If you're not used to apple cider vinegar, start with 1 teaspoon or 1 tablespoon, start small and then you can build up to taste.
• You could also put like sparkling water into this something like bubbly or just plain sparkling water to give it that that fizz, especially if you're used to energy drinks. Having this for that carbonation would taste really good.
• You just put that over ice, just sip it all day. It gives you that hands-and-mouth satisfaction so you're not going to grab a snack constantly, but it also will help to keep you hydrated.

So if you have a favorite drink that includes some of these Micronutrients, includes these powerhouse ingredients. I would love to know. Head on over to the Facebook group as always I'll see you in there until next time. This is Becky Williams. I'll see you soon.