by Coach Debbie

I’m one of the laziest people I know.  I cut corners and say “no” more than “yes.”  I like to rot on the couch watching International House Hunters.  I make my kids help each other with the reading portion of homework.  I don’t make school lunches for my cubs.  “L” to the “-azy.”

This naturally is a part of my kitchen plan of action as well.  I am not famous for really cool recipes or gourmet meals.  Because it is just not my thing and I like to make the oven and grill do the work for me.

One of my all-time favorite ways to get fueled fast is with protein smoothies / protein shakes.  Please note the word PROTEIN.  This is not a giant fruit-fest like PINTEREST addicts will tell you is ultra healthy!  When I glance at those recipes all I see is a ridiculous amount of sugar.  Yes, fruit is good for you.  But do we honestly think we can just eat grapes or watermelon all the live long day?  Do me a solid, and stop chasing those shake/smoothie recipes that call for any amount of fruit that exceeds 1 CUP.

Before I tell you HOW to make a protein smoothie/shake, let me convince you WHY it’s a really super idea.

1. It is healthy.  Unlike your grab-and-go pack of crackers or Doritos (trust me, I love Doritos and make turkey and Dorito sandwiches on white bread on Thanksgiving).

2. It is fast.  I can make a smoothie in about 67.4 seconds.  That’s faster than opening cereal and pouring milk (well, close anyway).

3. It is satisfying.  Being a busy mom means you do not have time to eat every hour.  By adding protein, you stay full (without the regret of inhaling an entire cheesecake). 

4. It is beneficial.  Within 90 minutes of a workout, try a post-exercise protein shake for both muscle repair and muscle building.  Your body is craving this.

5. It is slimming.  You will not turn into some blockhead jock who resembles The Hulk.  I sometimes have 2 shakes a day and I have yet to turn green and scare small kids when I flex.

I’m glad you’re on board with the protein smoothie / protein shake reasoning.

Here’s my magic formula!

You will need a quality blender.  Yes, your WalMart version will work, but it’s not going to blend as well, so you’ll end up chewing your shake. Just typing that makes me queasy.  I have a Ninja; if you have a big budget go with Vitamix.  I’m sure there are other great blenders out there, but I don’t work for QVC so do your homework.
 

LIQUID

8-12 ounces

My top picks:  Unsweetened coconut milk, unsweetened almond milk, unsweetened cashew milk, water, coconut water 

PROTEIN POWDER

1 scoop

My top picks:  NP Pro Chocolate, NP Pro Vanilla, and about 2 T of  chia seeds 

VEGETABLES

1 handful

My top picks:  spinach, kale, celery, cucumber

FRUIT

½ – ¾ cup

My top picks:  berries, bananas, apple, orange, cherries, pear, pomegranate, pumpkin

FATS

2 T

My top picks:  avocado, coconut oil, unsweetened coconut flakes, walnuts, almonds, nut butters

SPICES & SEASONINGS

My top picks:  vanilla extract, Cappella flavor drops, cinnamon, nutmeg, cocoa powder, lime juice, lemon juice

ICE

However much you want (more=thick, less=liquid)

It may take a few attempts to get your favorite shake combo but don’t give up!