“Fran, what do you put in your protein shake?”

I get asked this question a lot.  I really depend on my shake for a delicious, satisfying, and nutrient-dense start to my day.  I often work right through lunchtime, do my yoga practice and don’t eat a second meal until 2 or 3PM, and my shake keeps me energized, full and focused all that time.

Here’s how I make it.  All the ingredients are usually organic.  Yes, there’s a lot in it, but it only takes a few minutes to put together, and breakfast is the one meal I eat on the run as I’m getting ready for the day.  This blend of ingredients really works: my shake is an essential part of my health and fitness.  Everything is gluten-free, of course.  You can follow the links to order any of the products, or consult me if you want help customizing your own shake, for a great nutritional foundation each morning.

• 4 ounces of unsweetened almond milk, either plain or vanilla

• about a cup of frozen berries  Berries are low glycemic, high anti-oxidant, and high fiber

• a little bit of a higher glycemic fruit, like 1/3 banana, half a dozen cherries, or a few pieces of frozen mango  Don’t skip this part or you will be hungry too quickly!

• 1 Tablespoon FiPro Flax Organic cold-milled flax seed adds healthy fat and fiber.

• 1 teaspoon OmegAvail Ultra TG I love this product because it combines high potency Omega 3s with Vitamin D3 and Vitamin K, all in one.

• 1-2 scoops Salba Rx This Salba/Maca blend is incredibly nutrient dense. It is a source of protein, calcium, healthy fat, and fiber, and enhances both the taste and texture of my shake.

• 1 scoop Whey Cool This is the cleanest whey powder available, retaining the fragile immune boosting components available in raw milk, from cows fed only on chemical free grass pasture.  Often tolerated even by those sensitive to casein.  I usually use the unflavored, but it also comes in vanilla and chocolate.

• 1/2 scoop Ultra Lean Vanilla I want a little more protein in my shake, and simply put, this one tastes the best.

• 1 Tablespoon MCT Oil Energy-boosting fat from coconut oil is thought to help with weight management, and also gives a nice frothy texture.

• 1 Tablespoon PaleoFiber I love this because the fiber comes from fruits, vegetables, roots and seeds.  It is hard to find gluten-free fiber products.  You can add it to just about anything, but in a shake I find it extends the time before I’m hungry again.  That’s because it significantly reduces glycemic load.

• 1/4 teaspoon Taurine powder  Because I’m a vegetarian, it’s important to supplement taurine for heart health, immune support, and a calm and healthy nervous system.  It also helps stabilize blood sugar and aids fat metabolism.

• 1/2 teaspoon CoQ10 Nano powder teaspoon delivers 140 mg of CoQ 10 in a highly bio-available and easily absorbed form.  Important for cardiovascular health, periodontal health and mitochondrial function.

When the weather is cold, I usually pour about 4 ounces of hot water over the frozen fruit; in the summer I’ll add ice instead.  I use a stick blender because I’d rather clean that than my VitaMix every morning.  Every few months I’ll do a detox shake instead, replacing the Whey Cool with PaleoCleanse or ProtoClear.

For those who don’t eat dairy, I recommend Prescribed Nutrition, a blend of pea, hemp and rice protein with lots of added fiber and greens, or PaleoMeal Dairy Free.  Both are good tasting, sound nutrition.

So there you have it: my secret formula for my morning shake!

6 Responses to ““Fran, what do you put in your protein shake?””

1. Kathryn Cameron says:

   February 16, 2010 at 8:05 pm

   Hey Fran, I love getting your newletters and hearing about what you are doing. You inspire me to start a protein shake routine (no wonder you are so gorgeous and radiant..consuming all this great stuff) Are these products you sell? Please advise how I can order them. I think of you often and trust that you are doing well. Love, Kathryn
2. fransussman says:

   February 16, 2010 at 8:10 pm

   Hi Kathryn, and thanks so much for all your kind words. Yes, you can order the products through the links, by calling Moss Nutrition (800-851-5444) or by going to their website. Just tell them you are my client, as they do not sell directly to consumers. (For those of you who are local, you can pick them up at my office, as well.)
3. Trea O'Malley says:

   February 17, 2010 at 8:02 pm

   Fran – I have been wanting to incorporate a protein shake into my morning/daily routine but I am alergic to tree nuts. Can you help me adjust your shake so I can try it?
4. fransussman says:

   February 17, 2010 at 9:24 pm

   Sure, just replace the almond milk with either coconut milk or rice milk (unsweetened).
5. Top 7 Foods That Slow Your Aging- Fran Sussman Holistic Services says:

   February 27, 2010 at 9:27 am

   [...] my article on protein shakes for my whey [...]
6. Kellogg to Restrict Ads to Settle U.S. Investigation – NYTimes.com- Fran Sussman Holistic Services says:

   June 4, 2010 at 6:49 am

   [...] If you want to start your day properly fueling your brain and your body, eat a balanced breakfast of protein, “real” (not processed) carbohydrates, and a little bit of healthy fat.  An example would be 2 eggs from free range chickens with peppers, onions and herbs, and a little fruit on the side.  Need something more convenient?  See my article on how to prepare a healthy protein shake. [...]