An ordinary blueberry muffin is super carb-heavy with a ton of added sugar. Let’s pretend you eat it one breakfast. It causes a huge spike in blood sugar, which will be followed in the next hour or so by a crash. Practically speaking, this crash will leave you feeling hungry, tired and oftentimes moody.
A Blueberry Muffin Fab Four smoothie offers that same reminiscent flavor, but let’s look at how it hits the body. Protein from the Be Well protein powder, fat from the almond butter, and fiber from the psyllium husk all work together to elongate the blood sugar curve and ensure long-lasting energy. This will keep you feeling full, calm and energized for hours.
That’s the magic of the Fab Four. If you want to learn how to use protein, fat, fiber and greens to ditch dieting, balance blood sugar, optimize metabolism, and nourish your body, you can learn everything you need to know in my video courses:
Interested in learning more about healthy products I love? Visit Thrive Market to shop all of my favorites.
]]>The healthy fats in this smoothie are from medium chain triglyceride (MCT) oil. MCT oil fights off the bad bacteria and yeast in the digestive tract that can cause inflammation and hinder weight loss. MCT oil is easily digested and has been shown to promote fat burning and increase energy expenditure.
If you’re a caramel lover and want some other recipes that satisfy the craving but don’t blow your blood sugar through the roof, here are a few you must try:
]]>If you’re craving something cinnamon-y and sweet for breakfast (think cinnamon raisin bread or cinnamon rolls), this smoothie is the perfect one to satisfy the craving while still keeping your health and blood sugar in check. It’s also my favorite “holiday season” breakfast or snack to curb a sweet tooth while still feeling festive.
Let’s talk about why this smoothie works. It hits all the marks in my lightly structured Fab Four formula, which is your foolproof way to eat for optimal nourishment and blood sugar stability – protein, fat, fiber and greens:
Be Well protein powder is minimalistic in its formulation and made using a chemical free extraction process. Walnut butter is rich in omega 3 fatty acids and antioxidants. Flaxseeds are high in fiber, which feeds the “healthy bugs” in the gut microbiome. And cauliflower adds another boost in fiber along with being high in vitamin c and minerals like potassium and manganese.
The Fab Four is my foolproof formula to ensure blood sugar balance and optimize nutrient intake. Protein, fat, fiber and greens combine to feed your microbiome, slow down any blood sugar spikes, and deliver long-lasting energy. Let’s see how this smoothie checks out:
This smoothie is such a hit with the kids, and it provides the perfect opportunity to encourage them into the kitchen alongside you! My boys love adding the ingredients to the blender and pressing the start button. Meanwhile, I get to talk to them about how food makes them feel.
In this case, we talk about how an ordinary peanut butter and jelly sandwich might make them feel like they have a ton of energy at first, but then leave them tired or upset or feeling those big emotions. This smoothie, which offers much the same taste, has things like protein, fat and fiber which keep them feeling full and calm for hours. You can eat what you want, but still make healthier choices. It’s never too early to start preaching the Fab Four and how to nourish your body!
Interested in learning more about healthy products I love? Visit Thrive Market to shop all of my favorites.
]]>Lightly sweetened with a date and quarter of a green apple, this smoothie boasts MCT oil (fat!), Be Well beef isolate protein powder (protein!) and flaxseeds (fiber!) which work synergistically to blunt any blood sugar spike you might otherwise have if you had apples and dates alone.
That’s why I love the Fab Four. You don’t have to cut out fruits or other foods you love. You just need to know how to eat them in a way that will keep your blood sugar stable. And what does stable blood sugar feel like? It means you’re satiated, energized, calm and in control of your food choices. If you want to learn more, definitely check out my video courses: The Fab Four Fundamentals or The Fab Four Smoothie Basics.
Love a good fruit dessert smoothie? Check these out, too!
Interested in learning more about healthy products I love? Visit Thrive Market to shop all of my favorites.
]]>Dr. Roumell not only co-hosts the popular Doctor Mom Podcast, but she's also the founder of Nourish Medical Center in San Diego, California. Her Doctor Mom Membership program helps moms feel calm, competent, and confident when their kid gets sick, and ultimately helps parents feel empowered with their family's healthcare decisions.
In today's episode, we delve deep into the world of children's health, exploring holistic and homeopathic remedies. Dr. Roumell shares her expert knowledge on treating common childhood conditions, like ear infections, with natural methods by helping parents understand their causes.
We discuss the different types of natural medicine, their roles, and easy home hacks – particularly in managing fevers and colds without traditional medication.
A topic that has been a source of anxiety for me and many moms, especially in states with mandates, is vaccines. Dr. Roumell provides incredibly helpful insights into vaccine education, including delayed schedules and strategies to prevent adverse reactions.
She also emphasizes the importance of informed dietary choices during illness, particularly avoiding sugar and dairy, and even shares her top recommendations for pediatric supplements to enhance immune response and gut health.
I'm incredibly grateful to Dr. Roumell for sharing her expertise and for her unwavering advocacy in the realm of pediatric healthcare. Her dedication to empowering parents is truly inspiring. If you're eager to learn more and feel empowered in your role as a parent, I highly encourage you to explore Dr. Roumell's course. Visit doctormommembership.com and use the code BEWELL for a special discount.
]]>And the best part? This Fab Four smoothie, unlike a slice of normal banana bread, will leave you feeling full, calm and energized for hours. Thanks to the magic of blood sugar balance!
Walnuts are rich in vitamin E, omega 3s, antioxidants and zinc. Be Well protein powder is formulated with minimal ingredients and uses a non-chemical extraction process. It’s good for the gut, skin, joints and tissues. Flax seeds are high in both fiber and omega 3s. They feed the “good bugs” in your gut, making for a stronger and more robust microbiome.
I created The Fab Four – protein, fat, fiber and greens – as my easy to remember and lightly structured formula to ensure nourishment and blood sugar balance at every meal. This Banana Bread smoothie works because the Fab Four are able to blunt the blood sugar spike that might otherwise be caused by eating a banana (a higher sugar fruit). Instead, the Fab Four elongates the blood sugar curve, which means you’ll feel energized and calm rather than spike, crash, hangry in a few hours.
Looking for an actual banana bread that’s protein rich and low in carbs? Heather’s Famous Grain Free Walnut Protein Banana Bread is my family’s go-to recipe, and it’s beloved by everyone from me and Chris to our littlest eaters!
Interested in learning more about healthy products I love? Visit Thrive Market to shop all of my favorites.
]]>The Fab Four is my lightly structured and easily adaptable method for ensuring blood sugar balance and optimal nourishment at any meal. All you need to do is be sure you’re hitting your protein, fat, fiber and greens. Fill those categories according to what you love! Let's break this smoothie down and see how it works:
Love coconut? Learn all about The Benefits of Coconut Oil and find other delicious Fab Four coconut smoothies here:
Interested in learning more about healthy products I love? Visit Thrive Market to shop all of my favorites.
]]>Grab your favorite clean nut butter. That means no added oils, sugars, etc. There should only be one or two ingredients. Dry roasted nuts, and possibly the addition of sea salt. I get my nut butters from Thrive Market, or for an extra treat, go with one of my Be Well Blends x Wild Friends (use code Kelly15).
An ordinary almond butter and jelly sandwich or piece of toast would deliver two large blood sugar spikes (bread + jelly) and no protein. This smoothie, on the other hand, keeps blood sugar balanced with the magic of my Fab Four formula – protein, fat, fiber and greens.
One scoop of Be Well Vanilla Protein delivers 23 grams of protein. Chia seeds (or flax) offer healthy fat and fiber. And almond butter (or other nut butters) contribute additional healthy fat. Together, the protein, fiber and healthy fats work to blunt any blood sugar spike that might otherwise happen. Finally, in choosing a low glycemic whole fruit like raspberries, we’re significantly reducing our chances of a blood sugar spike.
Ultimately, this means you’ll come away from your smoothie feeling full, calm and energized for hours. No need to snack in an hour. No hangry cravings or shaky hands. Enjoy the magic of the Fab Four!
Interested in learning more about healthy products I love? Visit Thrive Market to shop all of my favorites.
]]>It’s both skin-loving and blood sugar-balancing, with a hint of sweetness from the Be Well Vanilla protein powder.
Lemon juice gives a powerful punch of electrolytes. Mint is beneficial for added micronutrients, and it promotes improved digestion. Avocado provides skin-loving fats and vitamins, like Vitamin E. Chia seeds are rich in fiber, which feeds the “good bugs” in your gut, as well as Omega-3’s, which are anti-inflammatory. Finally, Be Well protein powder is minimally formulated and processed without chemicals. It’s a skin, gut, hair and joint hero!
The best part about this smoothie is when you put all of these good ingredients together, you get a delicious, filling, nutrient-dense smoothie that will balance blood sugar and keep you feeling full, calm and satiated for hours!
If you’re looking for more skin and beauty loving goodness, the most powerful move you make might be what you put on your plate. Let me teach you how to slow the aging process and protect your body from the inside out with the tried, true and proven formula of the Fab Four. The Fab Four Fundamentals is a video course I made that takes a deep dive into all of it. Also, grab my Clean Beauty Guide for the double team…taking care of your skin from the inside out and outside in.
Interested in learning more about healthy products I love? Visit Thrive Market to shop all of my favorites.
]]>Most store-bought smoothies are packed with added sugars, even if they use good, clean ingredients. They often lack the healthy fat, protein and fiber that are necessary to slow down digestion, give a sense of satiety, and keep blood sugar from blowing through the roof.
This flavorful but unfussy smoothie has all of the healthy fats and protein necessary to keep your blood sugar stable in order to help you feel full, calm, satisfied and energized. Coconut meat is high in both healthy fats and fiber. Coconut oil is high in healthy fat.
Let’s touch on why coconut fat is so beneficial:
To enjoy these benefits and more, just get blending!
Interested in learning more about healthy products I love? Visit Thrive Market to shop all of my favorites.
]]>He is also the New York Times bestselling author of The Plant Paradox, and he recently released his latest book, Gut Check: Unleash The Power Of Your Microbiome To Reverse Disease and Transform Your Mental, Physical, and Emotional Health.
Today, we’re talking all about the gut – the root of so many health outcomes. Dr. Gundry explains what happens in the gut doesn’t stay in the gut, revealing how the gut microbiome impacts our brain health, reproductive health, and more.
But this one’s full of solutions, too. Dr. Gundry breaks down the markers of leaky gut syndrome, and how he treats it, inspiring us with the life-changing results his patients have experienced.
He offers his top tips for individuals and families to heal their guts. Plus, we get into what everyone is missing about probiotics. This is a fascinating episode for anyone who’s ever experienced stomach issues, or simply wants to optimize their overall health, starting with their gut.
]]>In today’s episode, we trace back the critical points of her incredible journey, one which inspired her to start the Superhuman activations app. She explains how activations are different from meditation, revealing how embodying the self-image of your future self is essential to creating your ultimate life.
We also explore how to get clear on your goals, why you need to know about the bounce back rate, and the most important qualities of successful people.
Mimi gets real about the nitty gritty of starting her business and gives advice for entrepreneurs seeking to create a sustainable brand, revealing how she’s visualized and achieved her dream life – and how you can do the same.
]]>True to its name, this is the perfect side for any meal after you’ve spent hours splashing in cold waters.
This salad works because the roasted vegetables are set atop salad greens that can handle the heat. The fibrous vegetables in this recipe help you feel full and satiated while feeding the good bacteria in your gut.
Kale, two kinds of cabbage, and Brussels sprouts all belong to the Brassica family of vegetables. Studies have found that Brassica vegetables prevent oxidative stress, induce detoxification enzymes, stimulate immune system, decrease the risk of cancers, inhibit malignant transformation and carcinogenic mutations, as well as, reduce proliferation of cancer cells.
In addition to all the benefits of Brassica veggies, this salad delivers in healthy fats between the homemade dressing and ghee (or coconut oil) used to roast the Brussels sprouts.
The Fab Four is my foolproof method for eating what you want while ensuring blood sugar stability and proper nourishment. I always make sure my meals hit the marks – protein, fat, fiber and greens. To round out your Fab Four meal, I’d serve this Surfer Slaw (fat, fiber and greens!), alongside a seared salmon, roasted chicken or some sort of pulled pork or beef (protein!). Accessorize with your carbs!
]]>It’s a fun twist on a taco salad. And by using shrimp, you get the benefits of a protein that is also high in Omega 3 fatty acids, B vitamins, iodine, selenium and the powerful antioxidant astaxanthin.
This complete Fab Four meal hits all the blood sugar balancing marks – protein, fat, fiber and greens. It has a great crunch from the slaw, a little bit of heat from the seasoned shrimp, and a creamy tahini dressing with a flavorful pop from the lime.
Here’s how it breaks down:
Shrimp lover? Check out my other shrimp recipes from the blog!
]]>Jicama makes the perfect taco shell replacement for a fresh and fiber packed crunch. If you’re not familiar with jicama, it’s a root vegetable with thick, brown skin and mostly grown in Mexico and Central America. You don’t eat the skin. The fleshy, white inside is like a cross between an apple and a potato. It’s low carb and can be eaten raw. Jicama contains minerals, like calcium, phosphorus, potassium, magnesium, and manganese.
This is a complete blood sugar balancing Fab Four meal. Protein from the shrimp. Fat from the avocado oil and avocado. Fiber and greens from the cole slaw, cilantro and avocado.
If you’re a taco lover and want other taco recipes that are tasty and blood sugar friendly, here are my favorites:
]]>This Warm Pancetta, Egg and Kale salad is high in healthy fats, so let’s talk about why I don’t fear fat.
In a number of studies, fat has been shown to have positive effects on the body, including skin health, brain health, liver efficiency and even immunity. Eating saturated fat can increase free testosterone levels, which helps repair tissue, preserve muscle, and improve sexual function.
But here’s the catch! The health of a fat depends on the type, how it is processed, and how you cook with it.
All that to say, don’t fear the fat! This Warm Pancetta, Egg and Kale salad boasts a lot of healthy fat between the extra virgin olive oil and pancetta. Pancetta and hard boiled egg add protein. Kale and red onion complete the Fab Four with fiber and greens.
]]>Unlike your typical mocktail (or your typical smoothie), this one hits all the marks of the Fab Four, promoting blood sugar balance instead of blood sugar spikes. The Fab Four is my foolproof formula for balancing blood sugar, nourishing your body, and ditching the diet box forever.
Let’s look at how this Strawberry Basil smoothie breaks down:
If you’re looking for more fruit-filled but blood-sugar balancing Fab Four smoothie recipes, you have to check out some of my other favorites:
And if you want to learn all about the magic of the Fab Four Smoothie and how it just might be the key to unlock your best health, check out my video course Fab Four Smoothie Basics.
Interested in learning more about healthy products I love? Visit Thrive Market to shop all of my favorites.
]]>You never need to buy expensive nut butters again. Purchase a big bag of raw walnuts (but you could also do pecans, almonds, or cashews!) and keep them in the freezer to ensure they don’t go rancid. Pull them out and pulse them until creamy whenever you want the freshest, yummiest nut butter of your life.
Most nut butters you’ll find in the grocery store contain added inflammatory and hydrogenated oils as well as added sugars. This is a recipe for inflammation and blood sugar dysregulation. When you make your own nut butter, you get to control the ingredients. And in this case, they are minimal, healthy and delicious.
Here are some of my favorite ways to enjoy nut butter:
Even the healthiest store bought popsicles that contain “only fruit” are basically sugar bombs on a stick. Here’s what makes these homemade pops different – the addition of coconut creme. High in healthy fat, the coconut creme is able to blunt the blood sugar spike that would otherwise happen from consuming mangos and bananas alone.
Coconut fat is composed largely of medium chain fatty acids that have unique health benefits. Studies have shown they’re associated with improved fat burning, favorable lipid profile, improved cognitive function and more.
This, friends, is the magic of the Fab Four. You don’t need to cut out whole food groups or fear higher sugar fruits. You just need to know how to eat them in a way that doesn’t blow your blood sugar through the roof. If you want to learn how to balance your blood sugar and feel your best while still eating what you love, then check out the video course The Fab Four Fundamentals!
One last note on the sweetness of these pops. My boys and I find them to be perfectly sweet without additional sweetener. But you have the option to add 1 tablespoon of raw honey or maple syrup or you could even do a few drops of monk fruit (use code KELLY) if you desire them to be sweeter. ]]>I love that it’s unfussy enough for family weeknight dinners, but just special enough to serve while hosting friends over the weekend.
This Kale Caesar provides plenty of healthy fat as well as the fiber and greens. Add a protein on top like roasted chicken, seared salmon or a juicy burger and that rounds out your complete Fab Four meal. The Fab Four formula – protein, fat, fiber and greens – is my foolproof method to balancing blood sugar, ditching the dieting, and feeling full and energized for hours.
The simple addition of avocados and hemp hearts to the base of kale boosts the nutrient profile of this salad. Two tablespoons of hemp seeds contain six grams of protein and ten grams of healthy fats. Avocados are high in both fiber and healthy fat. And kale is rich in polyphenols and Vitamin C. Whether you choose the Dairy Free or the Creamy Caesar dressing, you’ll be getting an additional boost of healthy fats plus minerals and antioxidants from the lemon.
A final note on the homemade croutons…don’t let them intimidate you! They’re incredibly easy and so much better for your taste buds and your body than anything you’d buy in the store. No industrialized oils and fake flavoring. You have the option to go with a gluten free bread or traditionally fermented sourdough. True sourdough has only 200 ppm of gluten so it’s a good fermented option with minimal ingredients for gluten sensitive folks.
]]>We talk about how stress can mess with the body – from your hormones, to your mood, to your reproductive health. Ali shares tangible tools to help our bodies process cortisol and transmute stress. We also talk about the HPA Axis, and why it’s so crucial to regulating the body.
We explore foods to decrease inflammation, restoring micronutrient deficiencies, and rebalancing neurotransmitters. Plus, Ali shares her personal practices for living a balanced life. We close with a discussion on how to educate and empower our kids to embrace food as medicine.
This episode is filled with so many gold nuggets that I’m going to implement in my own life. I love how Ali encourages everyone to ditch diet doctrines and embrace an individualized approach. And that mission serves as the foundation of our chat today – so get ready to be motivated through emotional connection as opposed to shame and guilt.
]]>Whether I’m using them to uplevel a dinner I’m making for friends or to get my toddler to try a new veggie, condiments are key!
These three condiments hit all the marks:
These three dips can be used with veggies, on protein, or even diluted as a dressing! I’d use the Spicy Chipotle on a Mexican salad and the Garlic Sauce as a Caesar replacement.
These dips/dressings make the perfect healthy fat component of the Fab Four. The Fab Four – protein, fat, fiber and greens – is my foolproof method for making sure your snacks and meals are satiating, energizing, and ultimately stabilizing to your blood. Eating this way allows you to ditch dieting while feeling full, calm and energized for hours.
Bonus, when you eat healthy fats alongside important vitamins like A, D, E and K, it makes those vitamins more absorbable and usable for your body. Pick one of these three sauces and get dippin’!
]]>I love that it’s dairy free, sugar-free and free from all of those processed and inflammatory oils that are so prevalent in store bought dressings. Vinegar and lemon juice offer a little bit of tang, while fresh herbs like dill, parsley and chives make it pop with flavor. This is a perfect staple dressing to keep in your fridge.
Here are some of my favorite ways to use this dressing:
This three ingredient freezer fudge couldn’t be easier to make or more delicious. And best of all, it’s absolutely guilt-free healthy!
With minimal high-quality ingredients, this freezer fudge is completely sugar free. It’s high in protein, a touch sweet from the monk fruit, and also high in healthy fat from the coconut oil and almond butter.
I love to have a square or two with some low glycemic berries – blueberries, raspberries, blackberries – as an after dinner treat. And pro tip, these squares are also perfect to pop if you get a craving for something sweet during the day!
Thinking outside the smoothie box? Here are other fun ways to use my protein powder in order to create more blood sugar-friendly eats:
]]>These are my husband’s favorite football food, so I was determined to create a guilt-free version I could feel good about serving.
Most fried foods are fried in highly processed vegetable and seed oils. These oils are heated to such high heat that they become rancid and damaged. When ingested, they’re extremely inflammatory. My recipe calls for frying the onions in avocado oil, which has a higher smoking point than other vegetable oils. The key is to never heat the oil up to its smoke point.
And with the addition of my Be Well Vegan Protein Powder (unflavored) to the batter, these onion rings pack a protein punch! I’m always looking for ways to increase protein throughout the day – this one is easy and undetectable!
These onion rings are perfect to serve alongside a giant green salad:
Or more football food!
Dip these onion rings in Primal Kitchen (use code KELLYSFAVORITES) sugar-free ketchup, spicy mayo, or even ranch!
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