Have you ever thought of nutrition as something that sets you free, enables you to get out of a rut, and changes a damaging behaviour, or pattern? Or do you think of food simply in terms of what you feel like eating (your tastebuds)?
When you realize that what you eat and drink has a huge influence over your mood, your optimism and your energy levels… you begin to realize that what you ingest every day (and especially in the morning) can be a big piece of your success puzzle.
What you eat and drink determines whether you have the energy to work on your ideas, get through the important tasks on your to-do list, or venture out into unknown territory. Even working through another module in Listen To Your Freedom, while you sit on the couch takes emotional and mental energy.
In the last decade medical science has officially recognized the Brain-Gut Axis. In simple terms, this means that your gut (and what you put in your gut) directly influences your brain (mood, hormones, behaviour) and vice-versa. So yes, food has absolutely that much power and influence over you!
After spending the last decade teaching people how to heal themselves from serious digestive diseases, I guess I understand a little bit about how this works! So what I’ve prepared for you here are the fastest, easiest ways to get super good (and tasty!) nutrition into yourself every morning – in 5 minutes or less.
If you eat this way for only 3 DAYS you will experience the difference. And honestly, many of these breakfast shakes are so easy, my 8 year old makes them – and yes, they’re delicious enough that he’ll drink them too!
My Favorite Whey Protein (or Veggie Protein) Energy Shake Recipe
I use this fabulous whey protein either for a breakfast shake as I’m rushing the kids out the door, or to replace supper because I often don’t like to eat much in the evening. If you don’t like, or don’t tolerate whey protein, you can replace it with a sprouted veggie protein.
1 scoop grass-fed whey protein (I like the natural chocolate flavor best)
1 cup organic, not-from-concentrate coconut water*
1/4 cup filtered water
1 heaped teaspoon raw organic sprouted chia powder or sprouted organic ground flaxseed**
1 capsule pycnogenol
1 capsule CoQ10
1 capsule mixed bioflavonoids
1 tablespoon Udo’s oil
Shake all ingredients together in a BlenderBottle or pulse in a MagicBullet for a few seconds and go!
In the morning, I will also add a couple dropperfuls of Ashwaganda to support my adrenals (Ashwaganda is also fantastic to help you wean off caffeine).
*All brands of coconut water are not created equal! Many brands add sweeteners, pasteurize at extremely high temperatures, or use concentrates, all of which lessen or even nullify the fantastic benefits of natural coconut water. Make sure the brand you buy checks out – for more information on choosing a quality brand of coconut water, click here.
**If you’re new to chia or flax, start with only 1 tsp per shake, then gradually increase to 1 tbsp. per shake – your bowel movements will improve as a result (whether you tend to diarrhea or constipation – it will bulk up yet soften your stool). You need the water in this shake to “plump up” the chia or flaxseed as coconut water is not actually a form of water and will not be absorbed by the chia or flax.
Note: I have provided links to my LTYG Shoppe or Amazon for each of these products, so you can see the best brands to get. But you can likely get the same brands cheaper at a discount vitamin store if you look around.
My Favorite Whole Food Shakes
Again, these are ones you can just throw in your blender or MagicBullet and go. My cousin (who’s a lawyer) LOVES the Yoghurt Deliciousness shake and makes it every morning – she drinks it on her way to work and says it gets her all the way to lunch without feeling any hunger.
Raw Deliciousness
- 1 cup fresh, whole, raw coconut water (or almond milk)
- 1 scoop sprouted vegan protein (or grass-fed whey protein)
- 1/4 avocado
- 1 soft or black banana
- 1 tablespoon organic cold-pressed flax or Udo’s oil
- Add stevia or raw honey to sweeten if needed
Blend all ingredients together on low speed.
Yoghurt Deliciousness
Live (or homemade) yoghurt contains live enzymes and probiotics which help with digestion. So this is the best way to improve your gut microbiota if you cannot afford probiotics. Conventional store-bought yoghurt will not work for these purposes. So you either need to make it yourself, or buy it from a farm or other specialized vendor who uses the same culturing process you would use at home. 
If you ferment (culture) the yoghurt for 24 hours, it will also have no lactose remaining.
- 1 soft or black banana
- 1 cup of live yoghurt
- 1 tablespoon of organic, cold-pressed flax oil or Udo’s oil
- 1 – 2 raw, organic, free-range egg yolks (or 1/2 scoop grass-fed whey protein)
- Add stevia or raw honey to sweeten if needed
Blend all ingredients together on low speed.
*Dilute with water if you want a thinner texture.
My Favorite Raw Juice Recipes
Now, while the shakes above are the easiest and fastest to make, if you have some time to prep a bunch of veggies once a week and then throw them in your juicer or MagicBullet in the morning, then fresh veggie and fruit juiced together is also an excellent way to get energy-boosting phytonutrients and live enzymes. If your body likes lots of protein (or you’re physically active) then you can also throw in a scoop of your favorite protein powder to these recipes.
Raw juices provide vital plant-source nutrients, sterols, live enzymes, and phytochemicals, so it’s great if you can get your whole family drinking these juice blends.
If you’re squeamish about drinking vegetable juices, then add some extra apples and/or sweet oranges to each blend as that will make it more fruity and palatable. But these recipes are surprisingly delicious, that even my kids like them. Start kids off with just a shot glass full of juice, with an ice cube in it. As their tastebuds adjust, they’ll ask for more.
These recipes are ideal for people just beginning to drink raw juice. As you adjust, you can reduce the amount of fruit and increase the vegetables.
Shopping List: carrots, kale, spinach, apples, oranges, beets, celery, parsley and fennel (all certified organic).
Note: The amounts given in these recipes are for a juice extractor. If you are using the MagicBullet, you can cut each recipe in half.
Juice Blend #1 – Go Green
Handful of parsley
2 kale leaves
Handful of spinach
2 apples (seeded, cut into wedges)
Juice Blend #2 – Liver Tonic
2 kale leaves
1 stalk of celery
1 beet (can use the leaves too, but for kids, only use the beet bulb)
2 carrots
2 apples
Juice Blend #3 – Hormone Helper (my favorite – SO delicious!)
1 small fennel
2 stalks of celery
1 orange (peeled and seeded) or 1 small mango
2 apples (seeded, cut into wedges)
Start your day with strong, steady energy… so that every day you have enough energy to make better choices, reconnect with your vibrant self, release your fears, outsource your bad stress, and move into FLOW. Are you ready to begin your journey to Freedom?
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