Learn my trick for making the creamiest vanilla chia smoothie bowl with a protein boost from Kura smoothie powder! Don't forget to enter the giveaway for 3 bags of Kura AND a new blender!
This post was sponsored by Kura Nutrition. I was provided with products and compensated for my time. Thanks for supporting the quality brands I love that make this blog possible!
Eat less. Move more.
If you've ever dieted, it's a phrase you're familiar with. Heck, if you've ever opened a magazine, been to a doctors office, accidentally clicked on one of those spammy dieting articles, or stumbled across literally any government sponsored health promotion material, you've heard the saying.
And if we're being honest, it's a mantra I definitely spouted. It makes me cringe to think about it, but yes, there was a time I thought weight loss was as simple as eat less and move more.
Since then, I've been enlightened. Enlightened with both experience, and with plenty of new research showing weight is much more complex than a mathematical equation.
Eat less, move more is what I would consider a half truth. Calories are a measure of the energy in food. That goes for any food, not just chips, pizza, and double chocolate chunk ice cream. Extra calories we eat that aren't used for energy are stored as fat. One way to utilize more calories is to exercise more.
Knowing that, one might deduce that to lose weight, they must eat less and move more. And if one wants to loose a lot a of weight or lose weight quickly, they might eat a lot less and move a lot more.
This is why so many people turn to deprivation to lose weight. It's why you see 1200 calorie diets advertised on the cover of magazines. It's why people spend hours of their week pounding away on an elliptical. It's why I just saw an acquaintance post on facebook how disappointed she was in 'only' losing half a pound after practically starving herself doing one of those 3 day fix things. It's why hunger is considered a sign that you're 'doing things right.
That's the problem with simplifying weight control as eat less, move more - deprivation is the obvious conclusion. But it doesn't work. If we were machines rather than complex living creatures, sure, we could plug in the weight we want to be, when we want to be there and arrive at our destination. However we are humans, and it's a bit more complicated.
We know deprivation works for rapid, short term weight loss, but it backfires in the long run. Here's why. When you lose weight, your body responds by lowering its metabolic rate to fit your smaller size. When weight loss is rapid, metabolism drops at a faster rate than expected. To continue losing weight, you would have to eat less and less. To maintain, you could never go "off" your diet, even for short periods. With a lowered metabolic rate, it would trigger weight regain, much more so than if you had lost the weight using slower, more sustainable changes.
There are so many other factors that impact weight besides the usual diet and exercise. Stress doesn't only trigger weight gain by causing you to run into the arms of Ben & Jerry - increases in stress hormones like cortisol trigger fat storage. Recent research is showing the role gut bacteria plays in weight. Then there's sleep. Did you know just 30 minutes less sleep than what you need can affect weight?
I can't tell you how many men and women I've worked with through the years who have whittled down what they eat to practically nothing, pound away at the gym, and still not lose weight.
As a final nail in the deprivation coffin, know that approximately 95% of people who lose weight through drastic measures will regain the weight they lost. And then some.
So we can all agree now - deprivation is the literal worst. And there's know way to know what your healthy weight is, which is opposite of what we're told. We don't have control over our weight, despite what diet culture tells us, but we do have control over behaviors. So let's start engaging in health promoting ones and let our body settle where it's supposed to.
- Nourish your body - Focus on nourishment, not deprivation. When you focus on filling up on nutrient-dense whole foods, you automatically crowd out rich, sugary or processed foods. Plus, whole foods are naturally more filling, so you'll feel satisfied too.
- Feed your gut - Give your gut it's favorite food - fiber! That means lots of fruit, vegetables, and beans. Replenish your gut bacteria with fermented food and/or probiotics.
- Eat less added sugar - Enjoy sugar in things that are really delicious, like an extra gooey and chocolatey brownie. Avoid added sugar coming from foods hidden sources, like snack foods, dressings and protein shakes.
- Build muscle - Cardio burns calories, but it also makes you pretty hungry. That right, you're not the only one craving an entire pizza after a long run. Muscle tissue is more metabolically active, meaning it burns more calories at rest.
Kura Nutrition, the makers of the tastiest smoothie protein powder I've ever tried, covers all four of those bases. It's made with 14 grams of grassfed dairy protein from happy cows, which is packed with the amino acid leucine, the rock star of muscle growth. One serving contains 4 billion CFU (colony forming units) of probiotics as well as prebiotics to feed their growth. Kura contains 26 vitamins and minerals and provides a nice little dose of omega 3 fats on top of what naturally occurs in grassfed dairy. Best of all, it's made with no added sugar, just the hint of sweetness from the naturally occurring sugars in dairy!
What I appreciate most about Kura is that the company is committed to the same principles of nourishment over deprivation that I talk about all the time over here on Avocado. So why not start your day by nourishing your body with this extra creamy smoothie bowl, made with Kura's vanilla protein smoothie powder. Guys, I'm not kidding when I tell you it's the best smoothie bowl I've ever made! The trick is using an easy, overnight chia pudding instead of milk, which gives it a thick, pudding-like consistency. It's basically socially acceptable breakfast ice cream!
Don't miss your chance to try Kura at home! Enter the giveaway below for a chance to win 3 bags of Kura plus a new blender!
Vanilla Chia Smoothie Bowl
The trick to making the worlds creamiest smoothie bowl is blending in chia seeds soaked in plant milk. I made a big batch and scooped out 1/2 cup of chia pudding as needed. Also delish with chocolate and berry Kura protein smoothie powder too!
- 1/2 cup unsweetened plant milk
- 1 tablespoon chia seeds
- 1 frozen banana, in chunks
- 1 packet or scoop Kura vanilla protein smoothie powder
- Toppings: freeze dried fruit, cocoa powder, shredded coconut, nut butter
- The night before, mix chia seeds and plant milk in a small bowl. Let sit, covered, in the refrigerator overnight.
- The next morning, when ready to eat, blend chia mixture, banana and Kura protein powder in a food processor until creamy. Serve with optional toppings, or as I like to call them, sprinkles!