It’s kind of funny how one thing can lead to another.
I’ve had 2 kind of major happenings like this recently- I wanted to share one with you today because it’s something for you guys.
While designing the meal plan for Phase 3, I wanted to create a guilt free desserty type thing – something you could have without worrying about overeating it really or finishing it all in 2 big bites.
Thick smoothies since my very first Phase 3 have always been and continue to this day in my daily life after hCG to be the solution for me personally when it comes getting that desserty/snacky night time thing without a lot of calories. I never have to have an internal struggle over whether or not I can or should have one of my smoothies. I just always can. I’ll tell you why in a sec.
Here’s the thing- even though it’s not really about calories, it also IS about calories. Meaning, even if we don’t count it, even if our hormones are messed up, etc., there is still a unique balance inside of each of our bodies where we use up a certain amount of fuel each day and take in fuel and there has to be some balance there, otherwise…..fat storage for a rainy day. 😉
This is something we’ll always have to contend with, but especially during Phase 3 when we’re trying to stabilize our new weight, which is a bit rocky at first, is a time when gradually increasing calories and keeping things in check is especially wise to do.
Here’s the problem with baked goods- to get any sort of volume you have to use ingredients that have calories. For instance, I recently made up my own low carb banana bread- it was AWESOME- but I can finish one slice in about 30 seconds and I find myself still wanting to eat the whole loaf. Regardless of whether it’s low carb or not, sweetened with zero calorie sweeteners or not, the bulk of all the ingredients (i.e. Almond flour, flaxseed meal, coconut milk, etc- these are all great low carb ingredients, but they are high calorie since they are high fat- not bad, but still needs to be eaten in moderation) means that if I eat half the loaf, which is very easy for my snacky self to do, I’m eating like 800 calories- for a snack. That just ain’t gonna work on a daily basis folks!
Because my smoothies all contain a fair amount of ice, they are both low calorie but also a larger volume than other foods, and they take me a bit to consume the whole thing so by the time I’m done, I don’t really feel like I need another smoothie. Meanwhile, there has NEVER been any slice, or “ball”, or “bomb” or low carb cookie, or 1 serving’s worth of any baked type good that I didn’t finished in about 1 minute and where I felt like I didn’t want another one.
Okay okay so get to the point right?
As I got inspired to create a couple specific low calorie, low carb, filling, satisfying P3 smoothies for the phase 3 meal plan similar to what I eat in daily life, but jazzed up a bit, I started getting more and more ideas for more and more smoothie recipes. Pretty soon I was like, ‘man, there’s way too many smoothies here to put into only a 3 week meal plan!’
The whole point of the Phase 3 meal plan is to keep things fairly simple and not have to make something new every single day.
That’s when I thought, hey I should just create a Phase 3 smoothie ebook!
Which is REALLY weird that I’ve gotten so inspired about this since I just wrote in an email to you all about 2 months ago that I gave recipe creation a try and felt like I couldn’t handle it. Maybe I’m adjusting to the learning curve or something because now I’m actually having fun with it.
These are not “green” smoothies.
These are not smoothies for the purpose of health (even though they are healthy).
Their sole purpose is to be:
dessert for you.
As such they do NOT have protein powder or kale added to them.
Of course I’m sure you could add this-
However, if you add protein powder, it adds another 70-100 calories to the dish,
Which then turns it into a meal, which means now that’s your meal, not dessert.
Because even though we know it’s not calories in calories out,
We also know if you eat more calories than your body can use in some way
You will get fat storage.
So we just can only eat so much in a day
And still stabilize
I want you to have dessert!
And feel good about it.
these smoothies are designed to taste and feel like actual dessert,
Because they are so low calorie there is essentially no guilt ever.
I have mine twice a day often!
I’m basically designing these so that it’s hard to over-do it with them.
That’s what I wanted out of these.
Every single recipe will be made to fit within Phase 3 guidelines.
So far the calorie range for all the smoothies is between 41 and 164 calories, and the net carb range is between 5-11g net carbs.
This is a good range- in general most people on Phase 3 will end up getting about 60-100 grams of carbs even while eating low carb and avoiding all obvious starches and sugars- there are some carbs in nuts and dairy and vegetables and low sugar fruits-
So what I’m doing is broadening the range of fruits that are in the Phase 3 smoothies by strictly limiting HOW MUCH of that fruit is used in the smoothie. I have been so surprised to see how just small amounts of a fruit can really give all the flavor you need to complete the smoothie dessert.
The reason I’m excited to share this with you is because it’s coming together pretty quickly and I think it might be ready for you all in the next couple months! The phase 3 meal plan is still coming along but it’s more involved and takes more time, also because it will likely be part of a whole program with the fitness aspect etc. and I just have a LOT of content to write, and videos to make and and and….yes.
I’m so excited that I may have the Phase 3 smoothies ebook ready in the meantime so you’ll have something to start working with!
I’m so serious about this you guys- smoothies like this have been my daily/nightly dessert for the almost 4 years since I’ve finished the hCG diet. They SAVE me! Even when I go to a social gathering and there’s all this junk and cake and stuff- I actually feel excited to go home and have my guilt free smoothie dessert instead. It lets me enjoy yummy tastes while still keeping my body looking like it does now.
I want to share one of the recipes from the book with you today- I chose it because it’s warming up for most of us now and this is SO refreshing in hot weather. I know because I just finished doing the “photo shoot” for this smoothie yesterday afternoon and then sipped the model smoothie dry in my un-insulated garage that I’ve set up as my little “smoothie e-book photography workspace” which was about 95 degrees.
This might look like a bunch of junk. And you would be wrong. These are food photography supplies man! I may or may not have been scouring thriftstores and flea markets for props since getting the idea for this project a month ago.
Painted old wood boards, I mean, ahem, one of my photo backgrounds:
Drinking the model smoothie. That’s right I use them for their beauty then drink them dry. 😉
Coconut Mojito Smoothie – for Phase 3 of the hCG Diet:
- 1/2 cup water*
- 3 tbs. Coconut Cream
- 1c peeled cucumber (about 1/2 cucumber)
- 1c loose fresh spearmint
- Juice of 2 limes
- Zest of 1 lime
- 8 ice cubes
- 1 tsp. Swerve
- Stevia to taste
124 calories – 9.5g net carb – 9g fat
*Regular blenders may need additional water to blend and additional stevia to compensate.
This brings me to another thing I am trying to figure out/consider, which if you have any ideas or thoughts, please feel free to reply and let me know!
Since most of these smoothies have a fair amount of ice and smaller quantities than is usual of other ingredients, from what I read, only high powered blenders like Vitamix and Blendtec are best suited for handling this. Which, by the way, I received an email the other day stating that Vitamix is now offering payments plans with 0% interest for up to 18 months!!! This really might make the Vitamix accessible to a lot more people. I have had my own Vitamix for 5 years now and I literally use it every single day. For smoothies with lots of ice. :)- I have yet needed to replace a single thing on the machine. And I’m hard on it because I like my smoothies thick, so I use the tamper and keep liquids as minimal as I can get away with.
But I realize that not everyone has one these high powered blenders!
I have thought about purchasing a ninja and nutribullet just to that I can maybe see if I can figure out and then mention in the book modifications to each recipe for blenders like this. It may be just an across the board “add an extra 1/4-1/2 cup water and additional stevia” or something for such cases.
The challenge is when you add more water, it waters down the flavor that I’m getting to have that nice concentrated tasted by having less liquids, and when you start adding other ingredients and less ice, then the calories and macros go back to kind of being what everyone out there is already making and it’s just not really suitable for Phase 3.
So I’m thinking about all this and trying to figure it out. I read specifically that the nutribullet should not be used with too much ice- I think only like 1/4 of the ingredients of a nutribullet smoothie should be ice supposedly.
Would love to know your thoughts or ideas about this- this will help me make this really useful for you guys.
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