SUPER SHAKE, ANYONE?

| Posted by Sara Sutherland | comments
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What do you do when you are really short on time, out on the run or just ready for a meal without something prepared? Do you still find a way to get your food down the hatch?  Or do you just end up skipping that meal?  Skipped meals, even just one a day, can really add up by the end of the week and send you into a calorie deficit that will keep you digging out of a hole for a while.  In fact, there is recent sport nutrition studies that are showing that if you even fall below a 300-500 caloric deficit at any MOMENT during the day, not just a daily or weekly balance, that your metabolism will already start to slow down.  Therefore, without consistent nutrient intake to keep your body confident it will get the energy it needs to run at 100%, it will slow to match the level of the fuel coming in.  

Good news! There is a quick and easy solution that is nutrient-dense, made from a lot of whole, real food and is just as convenient as grabbing something pre-made in a can that is usually packed with a ton of added sugar. Introducing the Super Shake!  Now, many of you likely already have a version of a protein shake that you love and having nearby at all times, but for many this will hopefully be the flood gate that needs to be open to creatively solve the Skipping Meal Syndrome.

 

In fact, there is recent sport nutrition studies that are showing that if you even fall below a 300-500 caloric deficit at any MOMENT during the day, not just a daily or weekly balance, that your metabolism will already start to slow down.

 

 

When making a shake, ALWAYS make at least 2 at a time… maybe even 3.  That way, you have 2-3 meals without the added clean up.  Most variations of shakes mix back up together pretty well if any settling has occurred.

There are 6 main ingredients that will take your simple protein shake to the next level and really super charge it to the Super Shake level!

Liquid: water, almond milk, coconut milk, etc.

Protein POWDER: Whey, pea, hemp, soy, etc.

Vegetables: Spinach, kale, etc.

Fruit: Any!  I like to have a variety of frozen ones to throw in.  They keep longer than fresh fruit.

Fat: Do NOT miss this! Coconut oil, coconut oil powder, almonds, etc. 

Topper: Optional, but something that makes it looks fancy like yogurt, granola, cinnamon, etc.  

 

SUPER SECRET TIP: If you want to turn your Super Shake into homemade ice cream, add a few cubes of ice and about 1/8 teaspoon of guar gum and 1/8 teaspoon xanthan gum.  It will make the shake a little colder and thicken it up so you can eat it with a spoon!  Super yummy!

Want some specific recipes for your Super Shake to get the creative juices flowing?  Download my Kitchen Rescue Pack for FREE.  It has a lot of great meal planning tips plus recipes for shakes!  http://www.sarasutherlandfitness.com/kitchen-rescue-pak

 

Sara Sutherland is an internationally published fitness model, cover model, personal trainer, nutrition certified coach, blogger, brand ambassador and sponsored athlete.  She lost 85lbs post-pregnancy and has a strong passion for helping others through proper nutrition and exercise. She is a Precision Nutrition Level 2 Coach and has launched a free habits-based e-book “The Healthy Habits Challenge” that is available for download at thehealthyhabitschallenge.com.  She also continues to post to her blog, fastonomics.com, where she shares ideas for accomplishing tasks quickly and efficiently.  Full online training program, workout app, and nutrition coaching programs available at sarasutherlandfitness.com