Tuesday, June 26, 2012

My Morning Shake (Week 10 ~ Day 5)

Good Morning... here's a sunrise picture that my husband took a few days ago:

Thank you for your prayers and well wishes for rain ~ they are much appreciated!!!!!!!

Yesterday it was 105! Although, we do normally have a few hot weeks in the summer, this is unusually hot for Colorado - we have broken records for the past 4 days straight.  I grew up in Southern California, near the beach, where the temperature was almost always around 75 degrees.  I'm wishing for some of that Southern California weather right now!! 

With the show this past weekend, we were seriously running in and out of the door everyday.  I didn't have time to log anything into My Fitness Pal and didn't write anything down so now I'm having a hard time recalling what I ate.  I kept saying, "I'll remember"....  but I didn't. That's ok though - I do know that I ate well all weekend long.  We even went out for Chinese food on Sunday after church and I had the steamed shrimp with brocolli and a couple dumplings and then we took the kids out for frozen yogurt and I had a sugar-free one.

Anyways, here is what I ate yesterday:

Breakfast: My morning shake
Lunch: Hummus with crackers, cashews, and a few grapes
Dinner: 2 hamburgers (they were super small) on a sandwhich thin

I wanted to repost my morning shake recipe.  I know a few of you have asked and I have tried to re-link it but I'm not sure if that has been working for you (it seems to work on my end, but not for others).  So, here it is (originally posted on 12/16/11):


My Morning Shake
Every morning, I drink a shake for breakfast that is loaded with nutrition. I do modify it based on the items that I have on hand, but basically I have been drinking the same shake for years. Sometimes I will skip it if we are on vacation, having a family breakfast, or going out to eat after church.

I have never gotten bored with this shake, and to be honest, I actually crave it. It also keeps me very regular which makes me feel better overall.

Here's what's in it:

And here are the amounts that I use:

1 Cup Unsweetened Vanilla Almond Milk
1/2 Cup Plain Yogurt
- I make my own yogurt with raw milk but you don't have to
- Here's a link to eating yogurt on a low-carb diet:

1/2 Scoop Whey Protien Powder
1T Flax Seed Oil
1T Coconut Oil
1/2 T Cocoa Powder
1 tsp. Chia Seeds
2 tsp. Benefiber
- sometimes I use psyllium husk or, if I have it one hand, another nutritional fiber product
3/4 tsp. Truvia (or 1 packet)
10-12 Coffee Beans (I don't really measure - I just take a very small handful and throw them in)

Put all items in a blender and blend well.

This shake has 4 sugars and 18 carb grams which = a S/C value of 4/1. Since this is my breakfast I am eating within the suggested S/C values. Let me tell you... this shake fills me up and makes me feel so, so good (and regular).



Additional note: The sugars can be reduced by using less yogurt, using Greek yogurt, or all together removing it, however, I love the health benefits of yogurt so I keep it in mine. You just have to play around with the recipe as you see fit.  Please know that this is NOT a dessert-like smoothie.  It has a unique taste but one that I am use to and really crave each morning.  I love being able to get all of these great oils, protein, and fiber in one drink.

Have a great day and I'll see you tomorrow!! :)


  1. Beautiful sunrise! Have a great day.

  2. Nice picture - and that's one heck of a shake. Have a great day :-)

  3. what a shake! I have everything but the benefiber and whey protein. I think I need to get some whey protein and try it out. I'd leave out the benefiber, though, and maybe up the chia seeds and cocoa powder instead. :)

    1. I'm with you Dawn. You should def get some whey ... i use it quite a bit. From what I've read - it's good for us just make sure you get a good kind (there are lots of junk ones available). Sweetened with stevia of course :) I use one made in Canada that may not be available south of the border (NaturePro by InnoTech Nutrition) but I've read very good things about this brand in the US http://www.warriorwhey.com/ (they make Dr. Mercola's brand too). They have a report re: whey I'll try and email you (just FYI).

    2. I have heard that whey protein is good for you. I'm never really happy with any protein powders that i've ever gotten, so I'm nervous about spending the money..

    3. Have you tried grass fed, stevia sweetened whey concentrate (not isolate)? Concentrate is very creamy and quite delicious (I think) – much tastier than isolate. Some protein does taste yuck. I wasn’t a big fan of the Jay Robb Jorge recommends.

    4. I honestly don't know, it's been a while since I've purchased it. :)

  4. Kim, I've done a terrible job of logging this week too. I was thinking about posting today but the time to upload all the photos ... ugh ... not sure I have them time. My scale isn't moving much this week either, although other than last night, I'm pretty much eating my usual stuff. Could be another week of little movement ... that' ok :) We're much healthier regardless :)

  5. That's the protein powder that I've been using this past week! I found it in "The Vitamin Shop" where I usually buy my Jay Robb stuff,but this one was less expensive so I thought I'd give it a try. Only bad thing is it was a smaller container and now that I've made another batch of protein bars, I'm out. I use psyllium husk powder instead of Benefiber because I can't find Benefiber anymore. Where did it go?? I think I actually like psyllium husk powder better though, believe it or not.