We know we’re preaching to the choir, but we feel pretty strongly that a healthy super shake is the absolute best way to turn a typically unhealthy meal into your most nutritionally beneficial meal of the day.
Breakfast is a notoriously hard meal to make healthy. Cereal is a nutritional minefield, as even the purported “high protein” cereals are often laden with huge amounts of sugar. Fruit is great, but in most cases, they lack fats and proteins, which are essential if you want to start your day on the right foot and create sustained energy. Eggs are certainly nutritious and a good alternative, but eating eggs every day for breakfast for the rest of your life may not sound like an appealing alternative. So what else is there? Well, let’s think about what you want: something loaded with vitamins and minerals, plenty of lean protein, ample healthy fats and just enough of the good carbs from fruits and veggies to power you through your entire workday. And you need it to be fast and convenient, since none of us have enough time in the mornings, ever.
Our Wellness Shake is just that – the most nutritious meal of the day in a glass – easy to make, immensely portable, and best of all – it tastes great! Starting every day with a shake could be the single most impactful action in enabling you to achieve your wellness goals.
Step 1. Pick your base.
You have several options here:
- Almond Milk (unsweetened)
- Hemp Milk (unsweetened)
- Iced Tea (unsweetened)
Generally, water is going to make a smoothie that is a bit thinner, almond and hemp milk will make something a bit thicker, and iced tea will end up somewhere in between. Notice we’ve highlighted that all of these should be unsweetened – this is crucial as sweetened versions are loaded with sugar, and you’ll be getting plenty of sweet profile from your other ingredients. Trust us on this one. For that same reason we’ve left out fruit juices entirely, as they are oftentimes little more than sugar water.
Summary: 6 ounces (per serving) of desired liquid, 2-3 ice cubes
Step 2. Add your WellPath Shake Mix.
Add one scoop of your Shake Mix (30g). This is loaded with your proteins. Depending on your dietary restrictions it can include Whey Protein, Rice Protein, Hemp Protein, Pea Protein or in most cases some mix of the above – each of which is replete with its own host of unique benefits while maintaining a high level of digestibility. Your WellPath mix will also have a host of other ingredients that aid in developing a strong macro and micronutrient profile tailored to your needs and goals.
Summary: One full scoop of WellPath Shake Mix
Accomplished: Protein, Micronutrient and Macronutrient Base
Step 3. Embrace the good fat.
By this point, you’ve been reading enough of what we write that hopefully you fully appreciate the need for having good fat in your diet. Paradoxically enough, it is a key component in keeping you lean and mean alongside playing a whole host of important roles in general health and immunity. What’s more, most of these fats are key in creating the sort of consistency you want to achieve with your super shake. We recommend one of the following:
- Nuts (walnuts, cashews, and almonds are the best)
- Nut butter (almond is the best but peanut or cashew will do)
- Coconut oil
- Flax, hemp or chia seeds
Half a tablespoon is plenty here. Remember, nuts are all densely packed with fats, so a little bit goes a long way. We like to mix and match depending on what we’re in the mood for. The other benefit is each shake has a host of different health benefits so you could even opt to include a little bit of everything (after all, variety is the spice of life!).
Summary: Half a tablespoon – a tablespoon of healthy fats.
Accomplished: Healthy fats, some good cholesterol, some more protein, and tons of taste and consistency
Step 4. A rainbow of veggies.
Here is something you get to have as much of as you want. But wait – before you grimace, realize that the rest of the flavors in this super shake will likely mask the taste of some of your least favorite veggies. Try to re-create the rainbow to the best of your abilities with vegetables of every color. Here are some good starters:
- Light Greens: Cruciferous vegetables like broccoli and cauliflower are great as they don’t have a strong taste
- Dark Greens: Kale, Swiss chard and spinach, again they have a pretty unoppressive taste
- Oranges: Carrots and pumpkin are both good for a wide variety of nutrients
- Reds: Beets work well in super shakes and seem to blunt what is an otherwise strong taste
You can have just about as much as you like, though two full handfuls will generally be plenty when you’re making a shake for only yourself.
Summary: Two handfuls of multi-colored veggies.
Accomplished: Tons of nutrients, fiber and the right kind of carbohydrates
Step 5. And a little bit of fruit.
We’re about to get a little bit controversial here in saying that while we love fruit and would certainly rather you eat it than the multitude of processed junk out there, most of us already get much too much sugar in our diets and fruit, though loaded with nutrients, is also loaded with sugar. It’s for this reason that we generally think of fruits as something to be eaten in moderation (while vegetables you can eat almost as much as you want). Similarly, not all fruits are created equal. Focus on the most nutrient dense of the bunch and those that pack the most punch from a flavor perspective. Our favorites:
- Blueberries: Packed with numerous antioxidants, high levels of manganese, significant Vitamin C and dietary fiber, blueberries are our top pick from the fruit aisle
- Strawberries: Loaded with flavor alongside Vitamin C and a host of antioxidants
- Banana: Mixes very well with both vanilla and chocolate flavors and brings a bunch of potassium to the table which is great if you’ve been frequenting the gym
Summary: Half a handful of your favorite fruits.
Accomplished: Nutrients, some fiber, plenty of sweetness to your super shake
Follow those four easy steps as a starting point. Start mixing and matching to find the combination of serving sizes and flavors that work for you. Nothing is gospel and nothing is sacred. We don’t advocate that you skip your vegetables and fill the gap with high sugar fruits, but that will still be a lot better for you than the smoothie you pick up at the supposedly “healthy” juice shop around the corner. To that point – it is imperative that you be the one making this shake. The supposedly “healthy” juice-bars are generally not so healthy, as most of their juices use heavily processed and artificial ingredients, too much sugar, and sub optimal protein sources. Sure, they are tasty, and they’re better than ice cream, but oftentimes not by too much. Take control of your health and your life with something as easy as a super shake every morning in place of your existing go to breakfast. Try it for a month…you’ll thank us later.
Now that you know exactly how to make the perfect super smoothie, include WellPath nutritious solutions to see how it can help you achieve your health goals.