Sunday, September 04, 2011

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Fiber Shake Recipe

Fiber ShakesFor the past few months I've been drinking fiber shakes every morning for breakfast.  I change up what I put in it each day but I thought I would share one of my favorites along with some of the benefits of the ingredients I use.

For the base liquid ingredient I will use water (coconut or distilled) or a milk (usually almond or hemp).  You can add more or less to get to the consistency you like.  My shakes are usually a little on the thicker side and usually need to use a spoon.

I use some kind of "green" component, currently chlorophyll or Sun Chlorella but will be trying HealthForce's Vitamineral Green, an organic green superfood powder, starting next week. It contains Chlorophyll, spirulina, grasses, kelp, green vegetable juices, enzymes, probiotics and a bunch of other stuff.  It sounds like pretty great stuff. It supports blood sugar, detoxification, the immune system, liver, kidneys, blood, bones, colon, regularity, circulation and longevity.  I am also going to try HealthForce's Earth, a "healing food".  Earth contains sprouted flax and chia seeds, milk thistle seeds, vegetable roots,  barks, blossoms, herbs and spices.  Earth is said to soothe colon, support blood sugar, colon health detoxification, immune system and longevity.

I will alternate between using flax seeds and chia seeds.  Since these are both contained in HealthForce's Earth I will probably discontinue adding these to my shake. Flax and chia are a great source of Omega 3.  They are good for your heart and are said to reduce your risk of hearth disease, cancer, stroke and diabetes.  They also contain antioxidants (more than blueberries), increase brain function and make you feel more energized.

I will also add hemp protein.  There are a lot of other proteins you can choose. I avoid soy, rice, egg and dairy proteins since I have a mild sensitivity to those.  Both whey and casein are dairy products so that left me with hemp protein.  Yes it does come from the cannabis plant, the seeds, but it doesn't contain any psychoactive compounds.  Not only is it the only one I'm not sensitive to, it also contains a lot of health benefits.  It contains all 8 essential amino acids, it's easier to digest and has a more balanced ratio of essential fatty acids than other types of protein.  It's said to be the only food that is capable of sustaining life in the absence of any other food sources.

I recently started adding a bit of coconut oil to my shakes.  Yes it is a fat but it's a good fat and it won't make you fat.  It's good for your hair, skin, stress relief, cholesterol levels, weight loss, increased immunity, digestion and metabolism, bone strength, relief from kidney problems, heart disease, high blood pressure and diabetes.  I have also been cooking with it more instead of using vegetable oils.

I always add a couple of tablespoons of yogurt.  You are probably aware that yogurt is good for you but are you aware of all of it's benefits?  It has many. One that I recently became aware of is that it may help to prevent osteoporosis which happens to run in my family so gives me even more incentive to eat it.  It also may reduce the risk of high blood pressure, helps gastrointestinal conditions and may discourage vaginal infections.  One important thing to check before purchasing a yogurt is to make sure it contains active live cultures.  Check the ingredient label and it will tell you if it does or not.  I've been using Stonyfield Organic Plain yogurt, which contains 6 active live cultures.  I bought a yogurt maker so I can make some of my own yogurt but I've yet to try it out.  To make your own yogurt all you need is milk and a little bit of yogurt with active cultures.

I add a bit of psyllium husk which is most well known for reducing constipation.  But it actually has a lot of other health benefits.  It helps lower blood sugar levels and not only does it help with constipation it also helps with diarrhea. It also reduces pain and discomfort from hemorrhoids, lowers cholesterol and aids in weight loss.

One last thing I consistently use in my shakes is Vitamin C.  I have been using ascorbic acid crystals.  I'm a little confused at this point on what the best type of Vitamin C to take is.  I originally thought this was the best form but after some research I'm finding it may not be.  For one thing it appears much of it is not absorbed and just goes right through you and if you take too much of it you will get diarrhea.  HealthForce has a Vitamin C powder in the form of acerola berries.  It's non-toxic in low or high doses and is highly absorbable.  The benefits of Vitamin C are also many.  It protects your body from infections, bacteria and viruses, lowers blood pressure, lowers blood lead level, increases blood flow which also helps to fight cataracts.

Then the last thing I add to my shakes is a mix of fruits/berries.  I usually add frozen berries either strawberries, raspberries, blackberries or blueberries.  I will usually only choose to add one at a time and not use the same one two days in a row to decrease the risk of developing an allergy to them.  They say eating the same foods every day could cause you to develop an allergy.  Berries are good sources of antioxidants, especially blueberries.  Antioxidants promote health and protects cells from premature or abnormal aging.  I also will occasionally add a green apple or avocado.  Avocado gives the shake a very smooth texture. I will also occasionally add a bit of almond butter.

Below is one of my favorite recipes that I put together and had for breakfast this morning.  This is enough for 2 servings.

10 oz. water or milk
1 tbsp chlorophyll
1 tsp Vitamin C crystals
2 tbsp hemp or other protein
2 tsp psyllium husk powder
1 tbsp flax seeds
1 tbsp coconut oil
2 tbsp yogurt
1 tbsp almond butter
handful frozen berries

Add all ingredients to blender, liquid ingredients first and frozen berries last.  I use the smoothie button on my Blendetc.  If you are using a different blender, start out on low speed and slowly increase to highest speed until smooth. Makes 28 ounces.
Morning Shake
I didn't mention the Zeoforce Zeolite, pictured on the right, before because I'm only using that temporarily for 3 weeks while doing a heavy metal detox.  I've only got a couple more days left of using it along with cilantro pesto.  I went through two of these bottles in three weeks.  It is good for removing heavy metals and toxins.


  1. In addition to being healthy, it looks and sounds delicious!

  2. Yep it is pretty tasty and if you want some sweetness without using sugar you can use Stevia or Xylitol. I think the berries add enough sweetness for me though.