Dr. G’s “Morning Mover” Protein Shake

I eat a protein shake 9 out of 10 mornings, but rarely the same one twice in a week. I add “stuff” to my basic shake to change taste and nutritional content.  Get as fancy or as simple as you like.

Basic Start
Soy milk – 4 ounces (unsweetened) MUST be organic to avoid GMO’s
Almond, or rice milk are also fine substitutes – sugar free of course.
Cold water – 12 ounces
Advanced Health Shake (organic) whey protein powder – 1 scoop (21 grams)
Flax seeds or Chia seeds (pre-grind flax in a coffee mill) – 2 tablespoons
        I add this for fiber content and omega 3’s, small amount of low glycemic carb.

Carb additions – flavor change
Frozen fruit (I like it cold) – banana, apple, blueberries, raspberries, pear, etc
            Approx. one handful or ½ a banana or ½ an apple
Veggies Bok choy, spinach, carrots, cauliflower, sprouts, etc
            If I use veggies I do twice the quantity as when I do fruit.
            High energy, reduces my body acidity, lots of fiber

High carb options for morning exercise days
Raw Quinoa, Millet or Steel cut oats – 1/8^th to ¼ of a cup ground up in a coffee mill
      Only on days when I am going to bike or hit the gym for a heavy lift session
       This is a high calorie option, use only when appropriate.
Organic Peanut Butter – 2 tablespoons
            Another high calorie option for post workout recovery.  Caution.

Fancy Additions for health reasons
Organic Sencha Green Tea – 1 teaspoon whole leaves (YES, eat the leaves) or ¼ tsp of the powder.
Huge antioxidant, great anti-cancer benefits, monster health benefits
Oranic Raw Cocoa Nibs or Powder – 2 teaspoons (grind nibs in coffee mill)
            Very high antioxidant food
Buffered Vitamin C Powder – 1 teaspoon
            Offers 4 grams of vitamin C, aids immune system and recovery
Calcium-Magnesium powder – 1 scoop
            Essential minerals that are often deficient in diet or lost via sweat
Omega 3 – Marine (fish oil) – 1 teaspoon
            Omega 3 oils are antioxidant, anti-inflammatory, heart healthy

Toss in a blender and blend. Use ice and water to alter consistency as desired.