Monday Meals // Rise, Shine & Shake
Breakfast shakes are a staple for me. I added them into my diet about 2-3 years ago when I got serious about losing the weight that I had gained during my pregnancy and I also just wanted to feel healthier. Like most things in my life, my breakfast shake is ever evolving. The more I learn and experiment with new supplements, proteins, vitamins and flavors I like, the more I refine my recipes. The complexity of my shake also is completely related to the amount of time and ingredients I can get my hands on at 6AM in the morning. I have a much better day (eat less overall and don’t get that exhausted feeling mid-morning) when I find the time to have my shake before I leave for teaching my 7:00AM Barre class. (Mixing up shakes on a rainy afternoon for some extra needed “ pick-me-up”.. I still wear my white Splits59 Raquel tights past labor day. Paired with my totally cozy Madison Warrior Funnel neck pullover, also Splits59)
I have two favorite shakes: one is a twist on my childhood favorite, a peanut butter and banana milkshake, and the other is a mixed berry. I am not a certified nutritionist, and I agree, possibly I go overboard on what’s in my shakes, but I do know, I have way more energy, feel full all morning, and know I am getting plenty of good healthy vitamins, fats, proteins, and more in my breakfast. I also feel like I am covering my bases and that this shake is my little “health insurance” policy for days I am too on the go to eat as healthy as I should. I also know incorporating these shakes has been a key factor in my success in reaching my weight loss goals.
These ingredients are in all of my shakes: - 1 to 1 ½ cups Almond Milk ( you can substitute coconut milk or hemp milk. I personally like the unsweetened vanilla flavored almond milk) - 1 Scoop of Vega One Protein Powder ( 15g of protein powder, I like the French Vanilla Flavor). I like Vega one because it is plant based, soy, gluten, dairy free, and also has added greens. - 1 tbsp of Maca Powder ( used to increase energy, balance, vitality, and has plenty of amino acids. Also said to increase libido. Also supposed to increase mental energy and focus. - ½ tbsp. of Udo Oil. Udo oil is filled with Omega 3 and 6 essential fatty acids. You need good fats in your diet to loose the bad fats! - 1 tsp of Cacoa Powder. Contains Fiber, Iron, and Magnesium, and antioxidants. Also is thought used as an anti-aging and an anti-inflammatory. - 1 tbsp of Chia seeds or Chia Fiber. Chia has fiber, antioxidants, omega-3s, helps with digestion, improves cardiovascular health, improve metabolic health, and has calcium. Chia seeds are also said to improve sports performance. - ½ tsp of Bee Pollen.Do not use if you have an allergy to bees. Used as an energy enhancer, support immune system, and used to reduce and treat allergies, as well as soothes skin. *I recommend experimenting and doing your own research to see if all these supplements are a good fit for you.
For the Banana Almond- butter shake add: - ½ a fresh or frozen banana. ( remember to peel before freezing). - ½ tbsp. of Almond butter. Option to add a few ice cubes
For the mixed Berry: - Add ½ to 1 cup frozed mixed berries. Option to add ice cubes
AUTHOR: Jessica Diaz