My Protein Shake

 

     I like things easy, and in abundance.  So each week I make 8 days worth of shakes to keep in the fridge, I am able to pull them out in the morning, add my Greens and Fruit, and I am out the door.  Where did I come up with the magic number 8…it’s how many containers I have on hand for my Magic Bullet…duh.  Each shake is 220 calories, 16g carbs, 10.5g fiber, 5.5g net carbs, 29g protein and 5.5g fat.  Can you believe the protein and fiber packed into those calories!!!???  BTW, full disclosure, this is NOT a sweet shake!  It can be with extra fruit, but I am trying very hard to eliminate all processed sweeteners from my life and stick to single ingredient foods as much as possible.  Believe me, in time your taste buds do adjust and adapt, and even appreciate the real taste of food!!!  Just try it!

Ingredients for one serving~

Containers for as many Shakes as you are making

1 scoop unsweetened Protein Powder (I use Quest Multi Purpose Mix~minimal ingredients and a combination of Whey and Casein~slow and fast acting Protein)

2 Tablespoons Ground Flaxseed (be sure to use Ground, Whole Seeds don’t absorb in blood stream like the benefits from Ground)

2 Cups (or one giant fist full) Baby Spinach Leaves

1/3 cup frozen Raspberries (I use frozen to take the place of Ice, and feel free to increase fruit for more sweetness, or sub with favorite Berry or Fruit)

Water (about 1 cup per shake, adjust as desired)

     Using as many containers as desired, add Protein Powder, Flaxseed, and Water to each container with lid, shake to combine and store in the fridge.  The Flax Seeds with allow the Shakes to thicken as they sit.  When ready to use, unscrew lid and add Greens and Fruit, blend til smooth.  Enjoy 😉 

Keto Mocha Egg Cream Shake

     If you have tried an Egg Fast, you will be familiar with this Egg to Fat ratio.  Even if you haven't, this is an awesome treat any day of the week!  You can decide if this is a big breakfast or you might want to split it for two mini-meals, or share with a loved one.  The entire recipe is 670 calories, 25g carbs, 23g sugar alcohol, 2g net carbs, 20g protein and 60g fat.  Feel free to add your own different flavors, like a Tablespoon unsweetened Cocoa, Pumpkin, Peanut Butter or different Syrups.  But if you are on a Egg Fast, stick to the basics!  #ketoon

Ingredients for Shake~
1/4 cup cold De-Caf or Regular Coffee (sub with Water)
1 Tablespoon Lakanto Confectioners Monk Fruit~use code Paige20 for discount at checkout~feel free to do 2 Tablespoons and no syrup
1 Tablespoon ChocZero Vanilla Syrup (sub with other favorite flavors, such as Maple, Caramel, or Raspberry)~feel free to do 2 Tablespoons and no Monk Fruit
2 Jumbo Eggs
2oz/1/4 cup Cream Cheese
2 Tablespoons Coconut Oil
Dash Cinnamon
Dash Vanilla
Crushed Ice

     Add all to Magic Bullet or Blender and mix til thoroughly incorporated.  Decide if you want this to be one serving or two.  Enjoy  :)

Peanut Butter Cup Chia Seed Protein Shake

     I have just gotten turned onto Chia Seeds and started adding them to my shakes.  And, a hot tip that I do for organizational purposes as well as extra filling, is that I make up my shake the night before and store it in the frig, then in the morning I just add the ice and blend and am out the door !!! As the seeds combine with liquid they grow to 9 times their original size ( it then referred to as a Chia Seed Gel), ... I can deal with that !!!  WIN WIN  This Peanut Butter Cup shake has 254 calories, 7g carbs and 28g protein.  I hope you will give Chia Seeds a try, and please read up on all the great reasons to make Chia Seeds part of your daily diet!!!  ;)

Ingredients~
1 scoop Peanut Butter Whey Better Protein Powder ( found at Complete Nutrition)
1 Tablespoon Chia Seeds
1 heaping teaspoon unsweetened Cocoa Powder
1.5 cups unsweetened Almond Milk ( 30 cal/cup)
Dash Cinnamon
Dash Vanilla

     Mix all together and store in refrigerator at night, and in morning add ice and blend in Magic Bullet!  Enjoy  ;)

     LOOK — 10 reasons to add chia seeds to your diet:

Combat Diabetes
Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.

Get More Fibre 
Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health.

Stock Up On Omega-3
Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. "There's better conversion of omega 3s into the plasma or into the food than with flax seed," said researcher Wayne Coates.

Stronger Teeth And Bones 
A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.

Don't Forget Manganese 
Manganese isn't a well-known nutrient, but it's important for our health: it's good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.

Plenty Of Phosphorus
With 27 per cent of your daily value for phosphorus, chia seeds also helps you maintain healthy bones and teeth. Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.

Pack In The Protein 
Chia seeds also make a great source of protein for vegetarians and don't have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

Fight Belly Fat 
Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.

Get Full. Faster
Tryptophan, an amino acid found in turkey, is also found in chia seeds. While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.

Improve Heart Health 
According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker.

Peanut Butter Protein Shake

     This is a wonderful protein shake, and I'm diggin on the PB2 addition!!!  Also, there is a new Peanut Butter Protein Powder in town, Peanut Butter Whey Better from Complete Nutrition.  The stats are 274 caloreis, 10g carbs and 34g protein.  Hello Mornings !!!  :)

Ingredients~
1 scoop Peanut Butter Whey Better Protein Powder
2 Tablespoons Ground Flax seed
2 Tablespoons PB2
1 cup Chocolate Almond Milk ( 45 cal/cup)
Crushed Ice to desire
Cinnamon to taste
Vanilla to taste

     Blend in Magic Bullet to desired consistency.  Enjoy  :)

Cinnamon Roll Yogurt Protein Shake

     I love all the great flavored Protein Powders to make rich thick Shakes !!!  A new flavor from Whey Better  (found at Complete Nutrition) is Cinnamon Swirl, and I had the bright idea to combine it with low carb Cinnamon Roll yogurt, a little Almond Milk and Flax!  All this wonderful deliciousness for 274 calories, 10g carbs, 37g protein. Voila  :)

Ingredients~
1 scoop Cinnamon Swirl Protein Powder
1 Carbmasters Cinnamon Roll Yogurt
2 Tablespoon ground Flax Seed
1 Cup 30 cal/cup Almond Milk
Dash Cinnamon
Dash Vanilla
Crushed Ice, desired amount
Magic Bullet

     Blend all ingredients in Magic Bullet and blend til desired consistency.  Enjoy  :)

Fudge Carmel Protein Shake

     I have this protein shake most every morning !!!  Obviously, I love it ... and for good reason, its terrific !!!  Also,  I have a little trick ... I make it the night before (minus the ice) and let it sit in the frig all night and the flax seed adds a nice thickness you cant achieve any other way by morning !!! It's amazing how this one little step seems to make the morning go more smoothly, ... love pre prep work!!! Throw in a little ice in the morning, and off you go~ Viola !!!  ;)

Ingredients~
1 scoop Fudge Carmel V-Core Protein Powder ( found at Complete Nutrition at Town East Mall)
1 teaspoon unsweetened cocoa
2 Tablespoons Ground Flax Seed
Dash of Cinnamon
Dash of Paige's Handcrafted Vanilla
1 Cup Chocolate Almond Milk ( 45 calories/cup)

     Mix all ingredients together in Magic Bullet the NIGHT before you need it and set in the frig over night for the flavors to Merry and thicken.  In the morning, add crushed ice and blend in Magic Bullet!  All for 230 calories and 25 gms protein~ Enjoy!!!  ;)

Pineapple Protein Shake

     A perfect pineapple protein start to any day is a perfect day !!! Combine a scoop of  Vanilla Protein Powder, Greek Dannon Light&Fit Pineapple yogurt, Dole Pineapple Tidbits individual cup, dash of cinnamon and vanilla, crushed ice, and 30 cal/cup Almond milk~Enjoy  ;)

Pina Colada Protein Shake

     Who needs to go to the beach when you can have your Pina Colada for breakfast at home !!!  Its a vacation in the kitchen !!!  Combine a scoop of Vanilla Protein Powder,with Dannon Light&Fit Greek Yogurt toasted Coconut, a container of Dole Pineapple individual pack, dash of cinnamon, coconut and rum extract, along with 30 cal/cup Almond milk and crushed ice !!!  Enjoy  ;)

Cherries Jubilee

     What a cherry start to your morning or fun healthy snack~ Blend a scoop of vanilla protein powder with Dannon Light&Fit Greek Cherry yogurt, a dash of cinnamon and vanilla, frozen cherries, and 30 cal/cup Almond milk with crushed ice~you will not be SORRY !!!  ;)

Orange Protein Shake

Whats better to start your day than an Orange Protein Shake !!!  Combine a scoop of  Orange Dreamsickle V-Core with Dannon Light&Fit Greek Orange yogurt, dash of cinnamon and vanilla, crushed ice and Almond Pus 5X protein milk for a full powered breakfast !!!  :)