LESSON 3

Super Shakes for Success

 

Today We Want You To
1. Download the Super Shakes Guide
2. Go Over the Guide (& print) to keep available for reference
3. Start making a shake!

Why Super Shakes & How To Prepare Them

I LOVE whipping up a fast, super nutritious Super Shake when I’m in a rush. With little prep work, making shakes that are packed with taste & nutrients can be easy! They can easily be drank in the car ride to work & doesn’t require cutlery, napkins, or a fancy tablecloth. They can also cost up to 65% LESS than what you would buy at store but the best part is you know EXACTLY what is going in (no extra sugars that can sometimes creep in store bought just for taste).

Step 1. Add The Liquid
The shake starts with a liquid. Tip: Always start with the liquids because it’s easier on the blender and will less likely create air pockets and food blocking blades. Liquids can be:
  • Water
  • Almond Milk (unsweetened)
  • Cow’s Milk
  • Hemp Milk
  • Iced Green Tea
Step 2. Add Protein Powder
This step is optional but highly recommended. I recommend playing with different flavors of protein powder. Vanilla flavor is usually safe but I find Chocolate goes really well with berries & even beet variations! Proteins could be:
  • Whey
  • Casein
  • Hemp
  • Pea
Step. 3 Add Vegetables
Adding vegetables to your super shake really is what makes it SUPER! The nutrients you get is worth it alone. The best part: you hardly notice the vegetables. The tartness from the fruit often overpowers the shake. Try these vegetables:
  • Spinach
  • Kale
  • Carrots
  • Cucumber
  • Beet (goes great with chocolate)
Step. 3 Add Fruit
Fruit really adds a nice sweet, tart taste that elevates the shake. Experiment with different fruits to see what you like. Berries can give a shake some ting while bananas give the shake a smooth tasting texture. Tip: Frozen fruit often works best and will have less need for ice. Try these:
  • Apples
  • Bannanas
  • Pineapples
  • Berries
Step. 4 Add Healthy Fat
Adding fat to your shake is another way to elevate your shake that few store bought shakes will do. Adding some peanut butter & banana or avocado with chocolate protein is great! Start with these fats:
  • Almonds
  • Peanut Butter
  • Flax & Chia Seeds
  • Avocado (oil or fruit. It is considered a fruit. I was surprised too lol)
  • Coconut oil
Step. 5 Top It Off
Wow its almost a Super Shake! Let’s add something to make it over the top! Adding a topper like cinnamon or oats can give your super shake the added flavor & heartiness it might need to make it perfect!
  • Yogurt
  • Oats or Granola
  • Kiefer
  • Cinnamon

Download Your Super Shake Guide Below!

Download Here!

A Tip From Coach Heidi

A good blender can make a WORLD of a difference. I know some use a Vitamix but I use a Ninja and it’s been great! The price is a bit less than a Vitamix and is able to take all the harder frozen fruits & vegetables put in there. However, if you can afford it, Vitamix is a FANTASTIC quality blender that will last you a very long time.

Today’s Assignments 

  1. Write down a few combinations you would like.

  2. Make your first shake!

What’s Next? 

  • Watch your email or Facebook messenger for the link to your next lessons.
  • Don’t want to wait until tomorrow for your next lesson?
DAY 5
MAKING THE RESULTS STICK.