Happy JUNE, friends!! June has always been my favorite month; not only because it's my birthday month, but also it meant Schoooool's OUT. FOR. SUMMER!! Which doesn't mean as much when you aren't in school or a teacher, but still. Also June is prime time for all the most delicious produce to start arriving at the farmer's markets and in particular, FRUIT! There are tropical fruits galore, stone fruits just asking to be made into jams, and ALL the berries. I love it.
Confession: I feel a little bad writing this fruit-centered post as my June Sugar Detox group gets rolling today, as I ask them to remove most fruits from their diet JUST for the two weeks of detox. Because the thing is, there is still quite a bit of sugar in fruit. And when we remove it to allow our sugar taste buds to adjust, we come out of the detox thinking fruit is simply the MOST ridiculous and delightful dessert you could ever want! It's worth it!
I naturally crave a little more fruit in the summer, and I think this is a really primal thing - when the sugary stuff was in abundance, we ate as much of it as we could to create stores of muscle glycogen and fat. That's right, as weird as it may sound, too much fructose from fruit will be converted into triglycerides and stored as fat.
So let's talk about how to eat fruit, mindfully:
- For most people, 1-2 serving of fruit per day is satisfying and healthy, without causing too much of an excess of fructose. If you are on a mission to lose a little fat, or are insulin resistant, I recommend paring down a little further from there, to 1 piece every other day, or only on high-intensity workout days, or only as a treat.
- Look for lower sugar fruits, which also tend to be the ones chocked full of nutrient density - strawberries, blackberries, raspberries, blackberries. Be cautious with the higher sugar content fruits like melons, mangoes, grapes, kiwis, cherries, and ripe bananas.
- I like to eat fruit with a little healthy fat. This slows down the absorption of the sugar in the fruit, and gives those fat soluble nutrients a way to be transferred right into use. Think, apple & almond butter, berries & cream - YUM!
- Trust your instinct. If you are craving fruit in a healthy way, one piece will feel satisfying and not trigger other sweet cravings.
So without further ado, here is a delicious smoothie recipe, which tastes a lot like one of those creamsicle pops the ice cream man used to bring in the summer. Treat yourself!
Servings: 2 (Sugar grams, about 12g per serving)
1 scoop Vanilla Whey protein powder from grass-fed sources (or rice protein, if lactose intolerant)
1 medium starfruit
1 small kumquat (whole)
1/4 cup frozen mango
1/2 frozen greenish banana
3/4 cup coconut water
3 tablespoons coconut cream (the top of the can of coconut milk when it sits, separated)
2 tablespoons chia seeds
B L E N D until smooth and enjoy!!