GUYSSSSS !!

WHY DID IT TAKE ME THIS LONG TO SHARE MY GLOP RECIPE ON THE BLOG ?!!!

FIRST, lemme talk about why I’m obsessed with Glop.

It is so filling! One of big takeaways I had while interning at F-Factor last summer is that your largest meal should be for breakfast… Hear me out on this one.

There are studies suggesting that breakfast IS and ISN’T the most important meal of the day; it hasn’t been concluded to be one way or the other.

The takeaway is that individualized diet is key. I don’t believe that everyone should eat the same way. Every body doesn’t have the same cravings, metabolism, energy needs, etc.

With my eating habits, I know that :

I’m a grazer
I enjoy LARGE volumes of food
I struggle with portion control

SO, I personally enjoy having a large breakfast. I find that by having a larger breakfast, I don’t graze in the kitchen because I’m full and I don’t go crazy on portions the rest of the day because I don’t start my day off hungry.

Also, I’m a psycho about my morning routine and believe that my morning really sets the tone of the day. When I have a healthy, filling breakfast in the morning, I feel ready to tackle my to-do list and continue to fuel my body with healthier foods.

Greek Yogurt

Probiotics are live microorganisms that can be found in fermented foods and cultured milk. AKA, the “good bacteria”. This review suggests that probiotics exhibit many health beneficial properties like improving the immune system, intestinal microbial balance, antihypertensive effects, and prevention of bowl disease to name a few. Also, probiotics have been suggested as a therapeutic solution for anxiety and depression through gut-brain modulation.

Raspberries & fiber one

Both raspberries and fiber one cereal are GREAT sources of fiber. Next to rosé, raspberries are one of the greatest things about summer! 😉 I usually buy mine frozen and in bulk (especially when berries are out of season) because it’s cheaper, is a non-perishable, and I like how it mixes into the yogurt. It makes the bowl seem fro-yo like. You can absolutely buy them fresh if you wish!

WHY WE LOVE FIBER: The average American consumes 9-11 grams of fiber a day, that’s less than half of the recommended levels. According to this review, those with a high fiber diet appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. A greater fiber intake lowers blood pressure and cholesterol. Supplementation of fiber in obese individuals enhances weight loss.

Here’s how you can make your gut friendly GLOP !

Recipe

1 cup plain nonfat greek yogurt ( I like fage or chobani )
1/2 cup frozen raspberries
1/2 cup fiber one cereal
2 T chocolate PB2
cinnamon to taste
Optional : stevia to taste OR ChocZero sugar free, low carb maple syrup, 1/4 banana

Directions

In a medium size bowl, microwave the raspberries for ~30 seconds in the microwave
Mix the greek yogurt, cinnamon, and optional ingredients into the raspberry bowl
In a small bowl, mix water into the chocolate PB2 – you can use about a 1:1 ratio, or however much you want until you reach the desired consistency
Pour fiber one cereal into the greek yogurt bowl
Drizzle PB2 into the greek yogurt bowl

I hope you enjoy!!

xx hails

References:

Shi, L. H., Balakrishnan, K., Thiagarajah, K., Mohd Ismail, N. I., & Yin, O. S. (2016). Beneficial Properties of Probiotics. Tropical life sciences research, 27(2), 73–90. doi:10.21315/tlsr2016.27.2.6

James W Anderson, Pat Baird, Richard H Davis, Stefanie Ferreri, Mary Knudtson, Ashraf Koraym, Valerie Waters, Christine L Williams, Health benefits of dietary fiber, Nutrition Reviews, Volume 67, Issue 4, 1 April 2009, Pages 188–205, https://doi.org/10.1111/j.1753-4887.2009.00189.x