Un Gran Secreto del Desayuno – Los Super Shakes
We all know that breakfast is the most important meal of the day. It is what you start your day with to give you energy for the morning. All of my Hispanic clients seem to get mixed information about eating breakfast that goes against their traditional breakfast which usually includes a few basic elements – Coffee, sugar, toast, butter, and cheese. Once in a while I meet someone who actually does a couple of eggs every once in a while or eats fruit in the morning. For the most part, coffee and toast is king of the breakfast for Hispanic culture. I know this traditional type of breakfast is quick, delicious and easy. It was probably also the same breakfast you remember growing up on and seeing your parents and grandparents have. I also know you CANNOT live without your coffee. I am not here to take that away from you, I am here to add to your morning one of the super secrets to weight loss that I know. Batidos exist in all Latin American cultures and they can easily be used to create a simple delicious healthy breakfast in only a few short minutes!
Before we get into a couple of my favorite recipes, let’s talk about the ingredients you will use and why.
Protein Powder – This is a very convenient form of protein that comes in powder form. It tastes great and is easily added to boost the nutritional benefit of the Super Shake. This is a necessary component to help keep you fuller longer. Along with this protein helps build and repair muscles. The shakes have been proven to help boost your metabolic rate by 25%, and they also keep your blood sugar levels balanced allowing your body to burn fat for fuel. The Visalus Sweet Cream protein powder blends very well for any of these batidos and actually has extra enzymes in it that help regulate your digestive system for the day.
Coconut Milk or Almond Milk – Regular conventional dairy is only great for coffee. We should not be relying on dairy as a main source of nutrition as adults. Almond milk and coconut milk both have a ton of health benefits to add to a healthy breakfast. The most important aspect of switching to these milks is that they are both lactose & gluten free making them a great alternative to those who are lactose intolerant, or have Celiac Disease.
Benefits of Almond Milk
Nutrient Rich. Almond milk is very nutrient dense, low in calories and rich in heart healthy Omega-3 Fatty Acids. Almond milk also contains flavonoids, which may help prevent cancer and a host of other nutrients including:
Antioxidant Vitamin E
Electrolytes: Magnesium, Potassium, Phosphorus
Iron to help create red blood cells and transport oxygen in your blood
Fiber to keep you full, lower cholesterol, and keep you regular
Calcium for strong teeth, bones, and a healthy heart
Benefits of Coconut Milk
Weight loss. Eating the correct amounts of healthy types of fat can help support weight loss. Both Coconut Milk and Almond milk offer healthy fats that can help fill you up and keep you feeling full so that you’re not tempted to overeat and snack!
Immune Support. The lauric acid, antimicrobial lipids, and capric acid found in coconut milk, act as an antibacterial, antifungal, and antiviral powerhouse and help fight off many different diseases.
Nutrient Rich. Key vitamins and minerals, such as:
Vitamins C & E to help boost your immune system
B Vitamins to provide your cells with energy, and also important for fat breakdown
Electrolytes: magnesium, potassium, and phosphorus
Fruit –
As we all know fruits are also full of good nutrition and contain vitamins, minerals and fiber. All fruits have different qualities so it is great to rotate different fruits and try a variety of them to get different flavors into your shakes. You might read in the magazines and hear from mainstream media to avoid things like bananas, pineapples, and mangoes because of the sugar content. Those fruits are part of our culture and as long as you are a healthy individual go and enjoy them! All tropical fruits have some serious health benefits that are often overlooked. That will be for another article =)
The best tasting ones for shakes that I have found so far include – Apples, Bananas, Papayas, Mangoes, Pineapple, and Strawberries. Many supermarkets nowadays have fruits available frozen already. This is one of my favorite options because they do not spoil and are always available. You can get all kinds of frozen berries and frozen tropical fruits right in the freezer aisle, you just have to look for them!
Putting it all together
I have a list compiled my GREAT 8 Batidos that you can make regularly. Email us at HealthyLatinos@sofritomediagroup.com and receive the list as a free gift!
Los Super Shakes
These shakes are easy to make and a very healthy and delicious way to start your morning. If you are looking for ways to lose weight and eat right on a busy schedule, then start adding these shakes in a few times a week.
All of these recipes have the same directions :
Combine all ingredients in a countertop blender. Blend all ingredients on high until mixture is a smooth consistency.
Disfrute!
El Super Shake Tropical
½ Cup Papaya
½ Banana
¼ Cup Peanuts
¼ Cup Pineapple Juice
Coconut Milk
1 Scoop Vanilla Protein
Morir Sonando
½ Cup Fresh Orange Juice
1 Scoop Vanilla Protein Powder
1½ Cups Whole Milk
*I know I mentioned to use coconut milk more often, but for this particular shake it does taste better with whole milk, you can pick which one you want to use.
Batido de Guanabana
1 Cup Fresh Guanabana (can also use frozen or canned)
1 Scoop Vanilla Whey Protein
1½ Cups Coconut Milk
Batido de Mora
1 Cup Fresh Blackberries (can also use frozen)
1 Scoop Vanilla Protein
1½ Cups Coconut Milk
Batido de Banana
1 Whole Banana
1 Scoop Vanilla or Chocolate Protein
1½ Cups Coconut Milk
Blueberry Madness Smoothie
Herbal Fruit Tea – 1 Cup
Water - 1 Cup
Ice – 1 ½ Cups
Blueberries – 1 Cup
Cashews – ¼ Cup
Low Fat Cottage Cheese – 1 ¼ Cups
Vanilla Extract – 1 Tsp
Cinnamon – 1 Pinch
Steep tea in 1 Cup water for 3 minutes. Add ice to chill the tea. Combine all ingredients in a blender and blend on high until smooth and creamy.
Resses Peanut Butter Crunch Shake
Rolled Oats – 3 ½ Tbsp
Coconut or Almond Milk – 1 ½ Cup
Vanilla Whey Protein – 1 Scoop
Organic Cacao Powder – 2 Tbsp
Peanut Butter – 2 Tbsp
Ice – 1 Cup
Apple Pie Protein Shake
1 Small Apple Cubed
¼ Cup Pecans
1 Scoop Vanilla Whey Protein
1½ Cups Coconut Milk
Dash of Cinnamon
ABOUT YOUR LATINO MASTER TRAINER: JOEY OLIVO
Joey Olivo is one a top level Master Trainer in the Nassau county, NYC area. He has thoroughly earned the reputation of being a highly innovative and sought after trainer and athlete strength coach. For close to a decade, he has been in the fitness and sports performance industry, has written for various publications and is the fitness and nutrition expert for Sofrito for your Soul. He holds numerous certifications through the National Academy of Sports Medicine, KBC, and USAW Olympic Weightlifting. He specializes in high level strength training for adults and young athletes. Whether you are a beginner just starting or an athlete in the off season, his sessions are for you!
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Phone: (917)-517-6616
Email: joeysgymclass@gmail.com
@joeysgymclass
facebook.com/joeysgymclass
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