Energy Shakes (Homemade):

Shakes are a source of concentrated energy and nutrients that are essential at the start of the day. The key to a great shake is a balance between carbohydrates, protein, and flavor.

Fruit are refreshing, add flavor and texture to shakes, and are a source of carbohydrates. On their own, these simple sugars are rapidly absorbed and cause blood sugar levels to rise, giving you a quick boost of energy, but leaving you feeling tired later on.

Protein powders provide balance because they slow the absorption of sugar, resulting in more steady blood sugar levels. Since the protein is already in its most basic form, the body can readily use it to make essential brain chemicals called neurotransmitters and for other body functions.

Soy protein powder (soy isolate) is one protein powder that is perfect for shakes because it is tasteless yet adds a thick, creamy texture. Soy has numerous positive health benefits on the cardiovascular and hormonal systems. It helps to control cholesterol, prevents deposits from building up in the arteries, protects the body from hormones in pesticides, plastics, and water, helps prevent breast or prostate cancer, and decreases hot flashes in menopausal women.

Spirulina is also a good source of protein. It is a type of blue-green algae that is an excellent source of most nutrients and phytochemicals, such as beta carotene, enzymes, essential fatty acids, protein, and chlorophyll. Although the blue-green color looks unusual, spirulina has a very mild flavor that blends well in shakes.

Coffee Lover's Energy Shake
Makes one 12 oz. shake

1 ripe banana
1/2 shot expresso, 1/4 cup fresh coffee, or 1 tsp instant coffee
1/4 tsp ground cinnamon
1 cup vanilla soy milk or vanilla rice milk
2 T soy protein powder

Blend ingredients until shake is creamy and smooth. Pour into a tall glass and enjoy!

Banana-Almond Shake
Makes one 12 oz. shake.

1 cup vanilla soy milk
1 banana
1 tsp spirulina
1/4 tsp almond extract

Blend soy milk and banana until smooth. Add spirulina and almond and blend just until mixed. Enjoy!