Rise, Shine, and Shake

Breakfast shakes are a staple for me.  I incorporated them into my diet about 2-3 years ago when I got serious about losing the weight that I had gained during my pregnancy, and I also just wanted to feel healthier.

Like most things in my life, my breakfast shake is ever evolving. The more I learn and experiment with new supplements, proteins, vitamins and flavors I like, the more I refine my recipes. The complexity of my shake is completely related to the amount of time and ingredients I can get my hands on at 6 in the morning. I have a much better day (eat less overall and don’t get that exhausted feeling mid-morning) when I find the time to have my shake before I leave for teaching my 7:00AM Barre class.



(Mixing up shakes on a rainy afternoon for some extra needed “pick-me-up”..  I still wear my white Splits59 Raquel tights past Labor Day,  paired with my totally cozy Maddison Warrior Funnel neck pullover, also Splits59 www.splits59)

I have two favorite shakes: one is a twist on my childhood favorite, a peanut butter and banana milkshake, and the other is a mixed berry. I am not a certified nutritionist, and I agree, possibly I go overboard on what’s in my shakes, but I do know, I have way more energy, feel full all morning, and know I am getting plenty of good healthy vitamins, fats, proteins and more in my breakfast. I also feel like I am covering my bases, and that this shake is my little “health insurance” policy for days I am too on-the-go to eat as healthy as I should. I also know incorporating these shakes has been a key factor in my success in reaching my weight loss goals.

These ingredients are  in all of my shakes:



1 to 1 ½ cups Almond Milk (you can substitute coconut milk or hemp milk. I personally like the unsweetened vanilla flavored almond milk)

1 Scoop of Vega One Protein Powder (15g of protein powder, I like the French vanilla flavor). I like Vega because it’s plant based, soy, gluten, dairy free, and also has added greens.

1 tbsp of Maca Powder (used to increase energy, balance, vitality, and has plenty of amino acids. Also said to increase libido. It’s also supposed to increase mental energy and focus). 

½ tbsp. of Udo oil. Udo oil is filled with Omega 3 and 6 essential fatty acids. You need good fats in your diet to lose the bad fats!

1 tsp of Cocoa Powder. Contains Fiber, Iron, and Magnesium, and antioxidants. Also is thought to be great for anti-aging and an anti-inflammatory agent. 

1 tbsp of Chia seeds or Chia Fiber. Chia has fiber, antioxidants, Omega-3s, helps with digestion, improves cardiovascular health, improve metabolic health, and has calcium. Chia seeds are also said to improve sports performance. 

½ tsp of Bee Pollen. (Do not use if you have an allergy to bees). Used as an energy enhancer, support immune system, and used to reduce and treat allergies, as well as soothes skin. 

*I recommend experimenting  and doing your own research to see if all these supplements are a good fit for you.

For the banana almond-butter shake, I add:

½ fresh or frozen banana (remember to peel before freezing)

½ tbsp. of almond butter

Option to add a few ice cubes


For the mixed berry shake, I add:

Add ½ to 1 cup frozen mixed berries

Option to add ice cubes



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