Want to supercharge your day?

If you’re looking for a great way to supercharge your day, consider supercharging your breakfast. Ideally, breakfast includes a good portion of protein, some healthy fat and lots of nutrients – just teaming with vitamins, minerals, phytonutrients, beneficial bacteria, etc.

My favorite way to do breakfast is with a PowerHouse Smoothie.  It is by far the most long-lasting meal I’ve found for breakfast.  (Although, my son contends that’s it’s not a meal if you drink it.)  The protein and healthy fat prevent any blood sugar spikes and keep you satiated.  Smoothies are great-tasting, but it can be easy to overdo the sugar with too much fruit or by adding sweeteners.  Here are my basics for a great nutritional PowerHouse Smoothie design:

PowerHouse Smoothie Architecture

(Individual serving)

Liquid Base: 1/2 – 1 cup depending on desired thickness
Choices (as listed or in combination):

  1. Unsweetened nut or seed milk: almond, hazelnut, hemp
  2. Coconut milk + water
  3. Water
  4. Green tea
  5. Kefir (kind of like a thin yogurt with beneficial yeast in addition to beneficial bacteria)

Protein: ~20g for women, ~40g for men
Choices (preferably unsweetened):

  1. Un-denatured whey protein powder, ideally from pastured c0ws
  2. Goat whey protein powder
  3. Mix of organic, plant-based protein powder (hemp, pea, brown rice, chia)
  4. Homemade protein mix from almond butter, walnuts, brazil nuts, pumpkins seeds, and hemp seeds
  5. Micro-algae: spirulina, chlorella (add to one of the selected choices above)

Fruit: (1/2 to 1 cup total)
Choices (best if frozen):

  1. 1/2 strawberries, 1/2 banana
  2. 1/2 blueberries, 1/2 cherries
  3. 1/2 mango, 1/2 pineapple
  4. 1/2 berries, 1/2 goji berries (soaked in water for ~3 minutes)
  5. cherries + 1/4 tsp vanilla extract

Veggie: (handful)

  1. Spinach
  2. Sprouts (e.g., broccoli sprouts)
  3. Other green leafy veggie (kale, chard, etc.)

Creamy Factors & Nutritional Boosters:

  1. 1 T soy lecithin granules
  2. 1/4 avocado
  3. 1/2 banana
  4. 1 T chia seeds (soak in liquid base for 5 minutes) or flax seeds
  5. 1 T nut butter
  6. 1/4 c plain, unsweetened yogurt

Sweetener: (try without first, and if needed, add as little as possible)
Choices (in order of ~least to greatest blood sugar impact):

  1. stevia (pure only – no fillers)
  2. extra berries
  3. banana
  4. coconut palm sugar
  5. honey
  6. medjool dates

Ice cubes (~5), if desired to thicken and chill

Blend all selected ingredients in a powerful blender and enjoy.

Think of all the different possible combinations!  Play around with it.  Find what works for you.  A PowerHouse Smoothie can make you feel energized and mentally focused all morning long.  PowerHouse Smoothies also make a great on-the-go meal.  You can make them ahead of time, freeze them and then put them in the fridge the night before to thaw. Then just grab and go!  Try one and notice how it makes you feel.  Then let me know!

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