PICK A LIQUID

• High Octane tea concoction. (Gynostemma, Reishi, Chaga, Ashwaganda - these are adaptagens counter effects of stress)

• Left over tea from night before (peppermint, green tea, rooibos)

• Coconut water - high in electrolytes - 0.5 cup

• Milk and nut milks add extra calories that are not necessary

• Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving

PICK A PROTEIN POWDER

• BoneBroth Protein Powder ( ancient nutrition)

• Whey protein (hormone free, grass fed cows)

• Pea protein, hemp protein or vegan proteins (avoid Soy)

• Collagen powder -also great for gut and skin health

• 1-2 scoops should be sufficient (25-50 g)

PICK A VEGGIE OR TWO

• Dark leafy greens: Spinach / Swiss chard / kale

• Beets (great for blood building (second ½ of cycle)

• Spinach is usually your best bet (organic), as it is virtually flavourless in your Super Shake. Add 1-2 handfuls. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate

PICK A FRUIT

• Bananas –not ideal if cutting out starchy or high sugar fruits, but makes for a creamy shake

• ¾ cup Berries –organic - best value at Costco (I like to use frozen for texture and coolness of the shake) To avoid an over icy shake…blend longer.

• Fresh organic stone fruit (or frozen) -nectarines, apricots, peaches (can peel first if sensitive to texture)

PICK A HEALTHY FAT

essential for fat soluable vitamin absorption and brain health

• 1 tbsp MCT or coconut oil or coconut butter

• 6-7 Walnuts, Cashews or Almonds

• 1 tbsp Flax, hemp, chia seeds

• Tahini -organic - sesame paste

• 1/4 avocado (also gives a creamy consistency)

• 1 tbsp Raw nut butters (almond, pumpkin seed, cashew)

PICK A TOPPING

• Unsweetened Coconut

• Cacao nibs

• Bee Pollen

• Gogi Berries

• Cinnamon – helps decrease blood sugar. (mix in to avoid breathing it in)

• Hemp seeds

For all of these, a little goes a long way.

AYURVEDIC HERB

• Reduce stress and anxiety

• Improve sleep quality

• Thyroid support

• Reduce blood pressure and blood sugar

• Increase testosterone (boost strength and fertility in men

CHINESE HERB

• Boosts the immune system

• Anti-inflammatory

• Slows and prevents the growth of tumors

• Protects the liver and kidneys (great for diabetics and prevention)

• Strengthens the lungs

CHINESE MEDICINAL MUSHROOM

• Improve adrenal function and alleviates stress.

• Immunomodulator - balances immune and supports allergies and autoimmunity.

• Used for anxiety, and insomnia.

• Improves cognitive function - memory

Chaga

LYCEUM

• Tonic for liver, kidneys and blood

• Good for eyes, like poor night vision and macular degeneration

• Prevents liver damage, promotes skin health

• Lowers LDL cholesterol

MEDICINAL MUSHROOM

• Increase Immune system

• Slows aging

• Enhances aerobic capacity

• Supports lungs, liver and blood

• Improves infertility

• Lowers Cholesterol