Healthy Shake
I’m a Fitness and Sports Nutrition Coach, and I’m excited to share how to make the shake that has improved my quality life… And it could improve yours too!
This healthy shake is ideal for breakfast or brunch, and it has helped improve and maintain my healthy and physique.
How to make it
Servings: 2
Add frozen mixed berries, kale, and spinach
Use doTERRA ® fiber, green, and protein powder. One scoop of each.
Quinoa, collagen, and peanut butter powder. One scoop of each.
2 to 3 ounces of Acai berry and guarana.
1/2 banana, 3 frozen baby-carrots, and 2 chunks of frozen avocado
Blend with water for a minute and enjoy!
Benefits
Berries are great antioxidants, which are important for fighting against excessive free radicals. These unstable molecules usually damage the cells and are linked to cancer. [3]
Kale and spinach are highly nutritious, low-calorie vegetables that provide a wide array of important vitamins and minerals. They’re both high in vitamin K — a key vitamin involved in healthy blood clotting and bone formation, plus, they’re rich in vitamin C - which plays a central role in disease prevention and immune function. They contain fiber and several other important micronutrients in varying amounts, including vitamin A, riboflavin, and calcium. [4]
doTERRA ® Fiber contains high potency vitamin C, helps maintain a healthy microbiome, and promotes healthy digestive function; Greens provide the equivalent of 1–2 servings of fruits and vegetables, and it’s a good source of dietary fiber; Protein enhances energy and increases stamina, helps control appetite, and supports muscle growth and recover. [1]
Quinoa is naturally gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants. [4]
Collagen powder helps strengthen hair and nails, promotes skin elasticity, supports bone and joint health, encourages muscle growth, boosts gut health, and strengthen the immune system.
Peanut butter powder is very low in fat and overall calories, despite being high in protein.
Acai and Guarana are natural appetite suppressants that promote natural weight loss, help restore vigor and energy, support the immune system, and prevent cell aging. [5]
Bananas satisfy cravings for high-fat and sugary foods, are low in fat, and rich in fiber, vitamins and minerals. [6]
Carrots help improve eyesight, promote healthy and young skin, boosts immunity, and improves digestion.
Avocados boost the good cholesterol, offer numerous vitamins, minerals, and antioxidants, including vitamins K, C, E, B, potassium, and lutein. [8]
For more information, email Diana Pinargotte at info@TrueCoach4Me.com, or call/text 502-512-8783.
References:
[1] https://www.mydoterra.com/dianapinargotte/#/
[2] https://healthprep.com/fitness-nutrition
[3] https://cellregenerate.com
[4] https://www.healthline.com/nutrition
[5] https://en.mr-ginseng.com
[6] https://veryhealthy.life
[7] https://www.livealittlelonger.com
[8] https://facty.com/food/nutrition/
