So many people resort to unhealthy food choices because they just don’t have enough time in the day. But here’s one of the secrets to good nutrition: * Not all of your meals have to be food meals. In fact, you can even replace one to two meals each day with easy-to-make, healthy super shake =)
Now, I know that there are tons of stores and juice bars springing up all over, offering smoothies. But honestly, these store-bought and juice bar-type shakes are often no better than a fast-food milkshake. They’re typically sweetened heavily with sugar, loaded with poor protein sources and missing many of the nutrients found in whole foods.
Then there are the juice clenses, which can make you feel weak and could actually harm your health. I’m not talking about either of those. The super shake is packed with heaps of good stuff like high-quality protein, fiber, healthy fats, antioxidants and more.
Super shakes are quick and easy — but they’re also really good for you. In fact, they can actually be superior to most of the meals your neighbors are eating. But you have to do them right, and that’s where this Super Shake guide comes in.
Get a Good Blender
Before you start experimenting with our step-by-step guide, here’s a question for you. Do you have a decent blender? If not, and you want to start making Super Shakes, you’re going to have to go get one. And remember, you get what you pay for.
That’s right, if your blender starts smoking when you add a few ice cubes, it’s time for a replacement, one that’s more powerful and ready for the task at hand (might as well get one that looks good, too).
In terms of value, I like the Magic Bullet. It’s only $70-80 and it’s quite powerful. The only issue is that it’s small. So if you want bigger Super Shakes, you’ll have to go bigger with your blender. It also may wear out after a few months of daily use.
In which case, you might choose the Vitamix. This is the Mercedes-Benz of blenders. It’s pricey. But I’ve never seen another blender match its power and longevity.
Making Your Shake Super
Ok, so let’s assume you’ve got your blender out and it’s powerful enough to do the job. Now you can follow the step-by-step guide below for creating nutritious and tasty Super Shakes.
We selected some of the fruits, vegetables, and proteins that seem to work best for our clients. Just go through each step and select an item (or two) from each column. Mix and match as you like. You’ll end up finding combinations you prefer the most. That said, our list isn’t exhaustive. Feel free to branch out.
Keep in mind, too, that not all of the steps below are mandatory. If you don’t want a topper, leave it out. If you want extra veggies, go for it. If you are trying to keep your calories down, you can manipulate variables like portion sizes, and carb and fat amounts.
Step 1: Pick a liquid
120-220ml is a good starting point for each serving. Less liquid makers thicker shakes, more liquid makes thinner shakes.
- Almond milk (unsweetened)
- Soy milk (unsweetened)
- Hemp milk (unsweetened)
- Iced green tea
Step 2: Pick a protein powder
One or two scoops should be sufficient (25-50 g). Some protein powders contain thickeners, which will increase the thickness of your shake.
- Whey protein
- Casein protein
- Pea protein
- Rice protein
- Hemp protein
- Other proteins or protein blends