Plant-based, Whole-food Power Shake for Heart Health, Immune Building and Quick Recovery.

Jul 17, 2020

Recently, after surgery, I was having a lot of digestive issues.

I lost a lot of weight and a lot of stamina.

I’d eaten oats or oat bran for years and years for breakfast, but when I was recovering from my hysterectomy, the digestive issues made my “regular” routine much more difficult.

I knew I had to get good nutrition in me for healing, but I also needed to keep my strength up and my immune system strong.

My solution was my very own power shake.

I knew shakes would be easier on my system, and so I sought to create the perfect shake for my needs.

These shakes were a great way for me to get good nutrition into my body without my body having to work too hard to digest the food — and they tasted great!

In the process of doing all this, I discovered that my body really liked starting the day with a shake. It tasted good, went down easy and my energy quickly picked up.

My energy was so good in fact with this shake that I chose to make my second meal of the day a shake as well. This kept my energy high for hours!

So…. even after I regained my strength and was able to tolerate more solid foods I stuck with this routine.

It’s been working great for me for the past 4 months. I’ve restored to a healthy weight and been able to maintain it, and I still have great energy. I’ve also gained all my strength back and recover really quickly between workouts. Plus my digestion is fantastic!

If you find that you crash after your breakfast, maybe you’re not quite ready to eat but really should, maybe  you don’t have a ton of time for breakfast, or you’re just looking for a way to get healthy, whole plant foods into your diet this may be a good strategy for you. You can make both shakes at the same time then the second is ready to go when you’re ready for it.

The foods used in the mix are all supportive of a healthy heart, lowering inflammation, building strong muscle tissue and supporting a strong immune system.

I take in about 2200 calories a day, splitting those calories up between five meals – two of which are these shakes. You can always adjust the amount of each ingredient for your goals.

My first shake is around 7am unless I am weight training early and then I have my shake 30 minutes to an hour before training regardless of the time. I never weight train fasted.

Okay, so… getting to the recipe! These are the exact shakes that I drink daily. You’ll notice that the two shakes vary a little so pay close attention.

 

7 AM Breakfast Shake

  • 8oz unsweetened plant milk
    • can be oat, walnut, hazelnut, cashew, almond, etc. I use Elmhurst brand or Forager brand because neither of these have gums in them – very important.
  • 2oz avocado
    • About half a small fruit – avocado is rich in Omega 9 and fiber.
  • 3T of organic hemp hearts
    • About 30g weighed – hemp seeds are a complete protein source and also the perfect ratio of 3 to 6 omegas.
  • 5oz organic frozen blueberries OR any berry blend.
    • I use banana or mango when I will be weight training within 30-90 min of this meal.
  • 2 large handfuls of spinach
  • 1T organic sunflower nut butter
    • This adds about 100 calories but it works with my daily numbers – sunflower butter is made from sunflower seeds and is rich in protein, Vit E and B5.
  • 1tsp matcha green tea powder
    • Matcha is an exceptional anti-oxidant and anti-cancer food. However, I’d leave it out if you are sensitive to caffeine.
  • 1 heaping tsp of carob powder
    • This does not have caffeine in it like cocoa, it is rich in calcium, anti-oxidants and fiber.
  • 1tsp of ground cinnamon
    • Cinnamon is high in anti-oxidants, anti-inflammatory and has been shown to increase insulin sensitivity (this is a good thing)
  • Lakanto monkfruit extract drops
    • Sweeten to your taste (can use any brand but use drops that are not cut with ANY thing else)
  • For extra liquid you may use water but I use cold Holy Basil tea
    • I make a large container of tea and keep it in the fridge. I get the Tulsi brand tea bags but you can get loose leaf. Holy Basil has been shown to normalize the stress response, reduce inflammation and is also high in anti-oxidants. I use 4 – 6oz of the cold pre-made tea in each shake for additional liquid.

10 AM Breakfast Shake

  • 8oz unsweetened plant milk
    • This can be oat, walnut, hazelnut, cashew, almond, etc… (I use Elmhurst brand or Forager brand because neither of these have gums in them – very important)
  • 2oz avocado
    • About half a small fruit – avocado is rich in Omega 9 and fiber.
  • 3T of organic hemp hearts
    • OR, if I am having this shake after a workout I substitute one scoop of Perform Plant Based Protein but the hemp seeds will work fine if you don’t want to use a powder.
  • 5oz organic frozen pineapple or oranges
    • I sometimes use bananas, mangos or cherries here if post workout, but not always.
  • 2 large handfuls of chard, dandelion greens or kale
  • ★ NOTE: I leave the nut butter out of this shake
  • 1tsp matcha green tea powder
    • Matcha is an exceptional anti-oxidant and anti-cancer food. However, I’d leave it out if you are sensitive to caffeine.
  • 1tsp of ground cinnamon
    • Cinnamon is high in anti-oxidants, anti-inflammatory and has been shown to increase insulin sensitivity (this is a good thing)
  • 1tsp of ground powdered ginger OR chopped with no added sugar
    • Ginger has been shown to be anti-inflammatory, aid in digestion, lower cholesterol, fight infection and more!
  • 1tsp of spirulina
    • I use Pure Hawaiian in powder form – this is certainly a super food packed with potential, but among many things it is protein rich, high in anti-oxidants and promotes a decrease in inflammation.
  • Lakanto monkfruit extract drops
    • Sweeten to your taste (can use any brand but use drops that are not cut with ANY thing else) I do not use this here if I use the Perform Protein Powder because it has sweetener in it.
  • 1tsp of liposomal Vit C *
    • * this is optional for people with a compromised immune system
  • For extra liquid you may use water but I use cold Holy Basil tea
    • I make a large container of tea and keep it in the fridge. I get the Tulsi brand tea bags but you can get loose leaf. Holy Basil has been shown to normalize the stress response, reduce inflammation and is also high in anti-oxidants. I use 4 – 6oz of the cold pre-made tea in each shake for additional liquid.

 

OK! That’s it. Try it — see how you feel.

Does it leave you wanting more or do you feel satiated?

How long before you’re hungry again?

How is your energy?

I am a big proponent of listening to your body and making adjustments based on that rather than some cookie cutter formula. These portions work great for me. I eat every 3 – 3.5 hours, and I am ready for my next meal at that time but not ravenous – which is the “healthy hunger” sweet spot that you want to aim for. Some like to go longer between meals and that’s fine.

This is just my “sweet spot”.

I’ve been eating like this for a long time now. It helped me lose 120 pounds and it’s helped me to keep it off for more than a decade.

Find what works for you – if it works, stick with it.

Feel free to reach out anytime with questions.

If you try the recipe let me know what you think! I’d love to hear from you.

In your corner,
Coach Rae