October 10, 2019

Building your Breakfast Shake: A step-by-step Guide 

By Stephanie Sibbio, Fitness & Nutrition Coach for Mamas

 

Is it just me, or does September feel more like a “new year” than January does?

There’s nothing like back-to-school time of year to kickstart your motivation to get back into a routine.  Summers are a little crazy with kids/babies and when fall rolls around, perhaps there is a bit more time to squeeze in some self care (AKA making yourself some breakfast)!

Starting your day with a shake is not only quick and easy, but packs in the nutrients and prepares you to take on the day, without being hungry an hour later.

Stephanie Sibbio

I’m going to share with you my blueprint for the perfect, nutrient dense breakfast shake.

Base for your shake

  • Non-dairy milk alternative (almond, hemp, cashew, or oat milk)
  • Coconut water
  • Water 

Fats for satiety and brain health

  • Avocado
  • Nut butters
  • Nuts & seeds (chia and flax are my favourites)
  • Oils (coconut, MCT oil)

Whole foods (vitamins, minerals, antioxidants, anti-inflammatory)

  • Fresh or frozen greens
  • Greens powders 
  • Frozen berries/fruit
  • ⅓ frozen banana (don’t need a lot)

Superfood additions (for optimal health - please check with a professional before taking these while breastfeeding)

  • Adaptogens for stress (maca, ashwagandha)
  • Sunflower lecithin (great for preventing clogged milk ducts)
  • Collagen (for tissue health/healing)

You can mix and match and play around with amounts to make new and exciting shakes every time! 

 

Here are two of my favourite shake recipes that you can try out! 

Pretty In Pink

  • 1 cup milk alternative
  • 1 scoop vanilla protein powder
  • 1 scoop crystallized beets (or a whole roasted beet)
  • 1 tbsp chia seeds
  • 1 tbsp coconut oil
  • 1 scoop collagen
  • 1 tsp sunflower lecithin
  • 1/4 cup (or handful) of frozen berries
  • 1/2 banana
  • shredded coconut for garnish

Brains n’ Beauty

  • 1 cup milk alternative
  • 1/2 frozen banana
  • 1 small handful frozen berries
  • 1 heaping tbsp almond butter
  • 1 tsp bee pollen
  • 1 tsp flax seeds
  • 1 tsp maca powder
  • 1 scoop protein powder (hemp is a great choice)
  • 1 tbsp MCT oil
  • 1 scoop collagen powder

For any shake/smoothie recipe, add the liquid and powders first, and frozen/heavy foods last for optimal blending! 

 

Need more help re-setting your health and fitness this fall? Contact info@stephaniesibbio.com to learn about how she can help you reach your goals!


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