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Julia's Super Protein Elixir

Julia’s Super Protein Elixir

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When working with my clients on nutrition, I always encourage time restricted feeding of 8 – 10 hours. This allows your digestive system to fully digest and rest for a minimum of 14 – 16 hours. My usual window is 14-15 hours daily so when I am ready to break my fast, I always nourish my body with a nutritious and protein-packed shake. Low in calories and high in nutrients, breaking your fast with a shake that contains numerous vitamins, minerals, micronutrients, antioxidants and protein is always a great way to start the day.

The Importance of Breaking Your Fast with Protein:

Consuming protein as the first meal of the day is crucial, especially after a night of fasting. Protein helps to stabilize blood sugar levels, promotes muscle repair and growth, and keeps you feeling full longer. It provides the building blocks your body needs to function optimally.

 

This is my Super Protein Elixir recipe: 

INGREDIENTS:

DIRECTIONS:

Blend all ingredients together and enjoy!

 

Depending on the needs of my clients, I often modify this base recipe – adding hemp seeds, chia seeds, collagen peptides, spirulina, ashwaghanda, etc –  to optimize them for the day and for their overall wellness, creating an “elixir” customized just for them.

 

 

Posted in Nutrition, Recipes, Smoothies

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SWEET + SIMPLE SMOOTHIE

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An easy and nutritious recipe that is a perfect replenishment after a workout. A blend of protein, greens, antioxidants and micronutrients that help me refuel and recover – you just can’t go wrong with this sweet and simple smoothie.

 

INGREDIENTS
1 cup filtered water
1/2 cup blueberries
1 large handful of spinach
1 tablespoon raw nut butter
Few sprigs of mint (optional)

DIRECTIONS
Blend all ingredients and enjoy!

Posted in JSC, Nutrition, Recipes, Smoothies

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Cherry Berry Smoothie

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Sometimes, throwing random stuff in a blender yields delicious results. That’s how I came up with this delicious Cherry Berry smoothie, which is also equally nutritious. A great source of fiber, cherries are loaded with vitamin B and C, manganese, potassium and rich in antioxidant and anti-inflammatory properties. Blending them with greens, berries, seeds and supplement powders, this rich, deep purple concoction has it all! It’s a great way to break your fast or as a mid day or pre-workout elixir.

 

INGREDIENTS

1/2 cup frozen cherries
1/2 cup frozen mixed berries
1/2 frozen banana
Large handful of fresh spinach
1 cup water
1 teaspoon maca powder
1 teaspoon raw cacao powder
1 teaspoon flaxseed meal
1 teaspoon ginger
1 teaspoon hemp seeds

1/2 teaspoon cinnamon

 

DIRECTIONS

1. Blend water and all powders, seeds, spinach, cinnamon and banana.
2. Add cherries and berries and blend until smooth and creamy.

Posted in JSC, Nutrition, Recipes, Smoothies

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Green Protein Boost Smoothie

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A favorite part of my day is enjoying a morning cold brew. So I much prefer to have my caffeine on its own but when I found this coffee infused smoothie, I had to give it a try.  Enriched with greens, protein and healthy fat, the blend of avocado with chocolate protein powder and espresso beans gives it a rich and indulgent flavor. Providing all the nutrients you need to start your day with a serious kick of caffeine, this smoothie makes a great breakfast or a pre-training boost. Give it a go and let me know what you think.

INGREDIENTS: 

  • 1/2 ripe frozen banana
  • 1/2 cup unsweetened nut milk
  • 1/2 cup filtered water
  • 1/2 cup strawberries
  • 1 handful baby spinach
  • 1 scoop chocolate protein powder
  • 1 teaspoon vanilla extract
  • A pinch of kosher salt
  • 1/2 ripe avocado
  • 2 tablespoons finely ground espresso or coffee beans
  • 1 teaspoon cacao nibs

DIRECTIONS:

  1. Blend banana, milk, spinach, ice, vanilla and salt.
  2. Add avocado. Blend again. Add coffee and cacao last. Enjoy!

 

Posted in JSC, Nutrition, Recipes, Smoothies

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