Supercharge Your Favorite Protein Shake To Boost Metabolism & Health

When it comes to getting muscle friendly & power packed nutrition, it’s hard to beat the protein shake.  It can be doctored up with a variety of ingredients to make it tasty or stripped down to protein powder & water to get on-the- go nutrition.  Whatever your goals, the protein shake can be adapted to meet your needs.

The protein shake is like a one stop shop where you can make additions that will burn fat, boost testosterone, load you up on antioxidants & speed recovery.

Take advantage of supercharging your protein shake with adding 1 or all of these hassle-free additions:

protein shake

Protein Powder:  Growth & repair of muscles

  • If you are active then you want to aim somewhere around 0.8-1 grams of protein per pound of bodyweight daily.
  • If you’re dieting and exercising, aim higher, between 1-1.5 grams of protein per pound of your bodyweight per day. As your caloric intake decreases, your protein needs will actually increase.

Muscle Milk or Gold Standard Whey are my favorite brands.

Egg whites:  Lean protein source

  • Egg whites are a top source of lean protein with absolutely no fat.  It also offers important nutrients like folate, selenium, calcium, magnesium, and phosphorus.

Wheat Germ:  If your goal is to boost testosterone

  • Wheat germ contains zinc which keeps testosterone levels elevated during periods of intense training.  Testosterone is crucial hormone to both men & women for building muscle.  Wheat germ also contains selenium, which is involved in thyroid hormone production that keeps the metabolism running smooth.

*11x more test-boosting zinc found in W.G. than in chicken breast!

Add 1-3 TBS to your shake

Yogurt:  Digestive aid

  • The probiotics (good bacteria) aids in digestion and keeps you regular.

Chia Seeds:  Fights cravings

  • Can you believe the chia pet is a superfood?!  It definitely is with a whopping 11 grams of fiber/ounce.  The fiber in chia seeds swells & forms a gel in your stomach.  This gives you a feeling of fullness.  I use chia seeds in some of my recipes when I want to make a pudding type texture, see my “chocolate cherry bomb recipe posted 6/13/14.”

Add 1-2 TBS to your shake and I even put a TBS in my oatmeal.

Cinnamon:  Helps control blood sugar levels & eases aches & pains

  • ½ a tsp. of cinnamon daily can help keep blood sugars level, which prevents you from “crashing.” Cinnamon has anti-inflammatory compounds which can be useful in reducing pain and inflammation associated with arthritis, joint pain & muscle aches.

Glutamine Powder:  Prevents muscle breakdown

  • If you are lifting weights & experiencing a stressful time in your life, glutamine will prevent muscle breakdown.   It does this by fueling the immune system & others parts of the body.  This amino acid also speeds recovery, increases growth hormone, & will increase the storage of muscle glycogen to help you in hard training sessions.

AYURVEDIC Fat Fighting Tea See recipe in blog post “Get rid of stubborn fat,” posted 5/14/14

Add about ¼ cup to your shake

Fenugreek:  Increase libido & lowers cholesterol

  • Fenugreek seeds have been found to help increase libido for women & men.  It can also lessen the effect of hot flashes and mood fluctuations during menopause & PMS.
  • Studies show it can lower blood sugar after eating.  Some small studies have found that fenugreek can help with acid reflux. Because it’s high in fiber, fenugreek may help treat or prevent constipation.

Tumeric:  Anti-inflammatory 

  • It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

Ginger:  Anti-inflammatory

  • Ginger contains chemicals that helps reduce nausea and inflammation.  It also can be used to treat heart burn & acid reflux.

Vegetable &/or Fruit Juice:  Load up on nutrients

  • Adding your veggies & fruits into your shake can help you get in the daily requirements of vegetables & fruits.
  • I don’t follow a specific recipe when making my vegetable and fruit juice.  I use whatever is in my refrigerator.  If I have frozen blueberries, strawberries, & raspberries, I will blend it in my Vitamix while gradually adding water to get my desired consistency.  You can follow this same process with your vegetables too.
  • I save my milk cartons to store my juices to make shakes throughout the week.  This makes it easy to whip up a protein shake in no time.

Add about ¼ to 1/2 cup of each for a meal replacement shake.



Chocolate Cherry Bomb

Chia seeds are a superfood loaded with nutrients like omega-3, fiber, and antioxidants.  These nutrition bombs are also high in protein, fiber, calcium, potassium, and vitamin B.  A cool thing about chia seeds is when they are saturated, they absorb a whopping 10 times their weight in water and transform into a gel-like substance.   If you want to control your appetite, have healthy brain function, healthy skin, hair nails then you want to integrate this superfood into your diet.

This recipe is so delicious you will be amazed that it’s this good for you!


chia pudding

2 frozen bananas

1/2 cup frozen dark cherries or blueberries

1/2 cup pineapples (optional)

2 scoops vanilla or chocolate protein powder (I like it with Muscle Milk)

2/3 cup almond milk

2 tbsp chia seeds

3 tbsp cocoa powder

optional dash of cinnamon



  1. Put all ingredients in a blender.
  2. Blend until you reach a thick, ice cream-like consistency.
  3. Pour your frozen treat into 2 bowls and let it sit for 5 minutes so the chia seeds can begin to gel and thicken.

It’s my go to treat when I’m craving something sweet and it fills me up.  You might like this better than ice-cream!


Detox Without Starving

435  Are you ready to feel more energy, get rid of the belly bloat, have a glow to your skin & eyes, and an aura that exudes healthy confidence?  Then you will want to participate in this week’s goal to detox the body through healthy eating.  This week I will be posting some of the meals that I eat on the regular as well as the supplements and vitamins I take for optimum health.

I have never been on a liquid diet to cleanse, but I have always capitalized on my body’s natural detoxification system by eating clean & healthy.  You can do this too, and in the process find a love for health & fitness that will make you CRAVE this way of life!  You will notice the difference in how you feel & you won’t want to go back to unhealthy habits.

It’s really so simple & that is a good thing!  Generally when we overcomplicate something, it never works.  Here is where to begin…

 Commit to eat clean & healthy (eliminate processed foods, & replace them with healthy foods).  I want you to get the most out of this week, or whenever you choose to begin, so let’s commit to this & feel good about creating healthy habits in your life.

I start my day with a glass of water to get my digestive system flowing.  I also take a variety vitamins along with a healthy breakfast.


The stress of daily life along with training can be demanding.  These are the vitamins I take to support my immunity, energy levels & to help my body age well.

Get your metabolism revved & power in your day by eating a healthy breakfast.  I want you to try this recipe 2+ times this week to help you debloat and get the benefits of the high anti-inflammatory omega-3s found in this breakfast.

     Coconut Chia Pudding

036When I first bought Chia Seeds, they kinda freaked me out a bit;) They have now become a fav of mine.  They are packed with Omega 3’s & fiber so they will fill you up & help you debloat.  Mix the following ingredients together before bed, and wake up to a tasty and nutritious breakfast in the morning.


3 TBS of Chia Seeds

1 cup of almond coconut milk (unsweetened)

1/2 TBS Honey

*sprinkle of stevia (optional)

Mix chia seeds, coconut milk and honey together in a bowl or mason jar.  Let it set in the frig overnight.  Top it with your favorite fruit and enjoy!

Commit to eating clean this week and your body will thank you!