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First off, for those of you who are tempted to just “skip” breakfast, please know that skipping breakfast slows your metabolic rate, causes you to overeat at the next meal, and actually changes the hormonal response to lunch, making it more likely that you’ll store calories as fat. Skipping breakfast also impairs mental performance and can subtly zap your energy. For those of you whom the thought of food first thing in the morning sounds repulsive, this is a symptom of hypoglycemia and can rectified with slowly introducing foods (such as a good protein shake) in the morning that will make your body function better throughout the day.

Most of us know that the carbs, sugar and/or caffeine that we may have been used to eating for breakfast (cereal, bagels, sweet rolls, coffee, etc.) are not the most efficient fuel to get us going in the morning. This type of breakfast will send us crashing within a few hours. A better choice would be a good source of protein which actually speeds up your metabolism and keeps blood sugar at a more normal level. Protein should be eaten at every meal but is especially beneficial at breakfast. In one study, healthy women eating a high protein meal increased their metabolism rate by an amazing 100% up to 2 ½ hours after eating.

So make sure that you include a high-quality source of protein at each meal but especially at breakfast so you can operate at optimal capacity all day long. Many people find protein shakes to be a convenient, easy way to start their day or any time during the day when they need fuel. What follows is some of our favorite protein shake recipes. Please try them and let us know what you think.

Basic Tips for Shakes

• Iced is usually better. Iced fruit or fresh fruit (including berries, cherries, pineapple) with ice cubes. For example- peel, lightly press, and freeze ripe bananas in a Zip bag. They are ready to use, frozen, and you decide how much. Easy organic options are readily available in frozen bags.
  
  
• The Bullet is a great one serving size blender for making protein shakes. Exercise portion control; you don’t need 3 cups of fruit.
  
  
• Yogurt- buy the best you can find--organic, low fat, low sugar, plain, and try goat yogurt or kefir (these contains beneficial yeast and bacteria). Yogurt is a “treat” add this occasionally or sparingly. The freshest yogurts have stronger bacterial cultures (this is good). Check the expiration date.
  
  
• You will need liquids. Good organic, low fat milk; rice milk; almond milk; an organic juice; or green tea. Remember water is good, too. Try half juice/liquid and half water.
  
  
• Beware of protein shakes at specialty shops. Ask calorie count, check the portion recommendation, and look for hidden ingredients.
  
  
• Use organic fruit whenever possible.
  
  
• Experiment. Buy seasonal produce.
  
  
• Regular cooked oatmeal (not instant) that is cooled. Be prepared to add extra fluids.
  
  
• Other Add-Ins: Flaxseeds UNLESS you are insulin resistant. Try almond slivers or slices. Walnuts, too. Add your Omega oil, Vitamin D, etc. Organic ground dark chocolate flakes. Green tea for energy. AgelessXtra for increased energy/moods/memory. Thai-Go for antioxidants/healing. Biogenesis super green powders for energy/acid/alkaline balance/stabilization of blood sugar levels.
  
  
• Any meal that includes fiber is a health bonus.
  
  
• Proteins we like are whey, rice and pea isolate. Choose a neutral flavor of powder and add fresh products to taste.
  

Base Recipes

The Berry
Organic pure juice (pomegranate or other), protein power, frozen mixed berries and green tea.

The Tropical
Organic juice (or unfiltered apple juice), pineapple, half banana, frozen mango slices. Add protein source.

The Treat
Yogurt, organic chocolate syrup/ or ground dark chocolate flakes and fresh organic peanut butter or raw almond butter. Can add ½ banana if you like. Add half of protein powder to adjust for nut protein.

The Old-Fashioned
Oatmeal (cooked & slightly cooled). Add milk, 1/2 banana, dash of cinnamon, and organic maple syrup to taste if needed. Add protein powder. You should try this warm. Yummy!

The Summerfest
Fresh organic gazpacho from last night’s dinner, 1 tsp Olive oil with protein powder.

The Ugly
Pineapple-orange juice, water, organic strawberries, and clean baby spinach.