‘SHAKE’ THINGS UP - GET FUEL IN YOUR SYSTEM EARLY IN THE A.M.
For those seeking to enhance their circadian rhythms and overall health, adopting an early wake-up routine and incorporating two breakfasts can be a game-changer. Starting your day with a protein-packed shake, followed by a nourishing main breakfast, sets the stage for a productive morning and sets you on a path toward wellness. In this blog post, we'll explore my personal favorite "first breakfast" - a delicious banana chocolate oat milk shake - and then delve into the health benefits provided by its key ingredients.
The Ingredients:
Oat milk (8-12 ounces), 2-3 bananas, spirulina, bee pollen, ground flax seed, and hemp seeds.
THE BENEFITS:
Rich in Nutrients: This shake combines nutrient-dense foods providing a plethora of essential vitamins, minerals, and antioxidants. Notably, the inclusion of hemp and flax seeds adds a healthy dose of omega-3 and omega-6 fatty acids, benefiting heart health, reducing inflammation, supporting brain function, and aiding in the development of healthy cells.
Promotes Gut Health: The fiber and probiotics in this shake work synergistically to promote optimal digestion and improve gut health, contributing to your overall well-being.
Boosts Energy: Bananas and hemp seeds are a dynamic duo, offering a rich source of energizing nutrients like carbohydrates, fiber, and healthy fats, giving you the fuel needed to power through your morning workouts.
Supports Immune Function: With its abundance of antioxidants and anti-inflammatory compounds, the inclusion of spirulina and bee pollen in this shake provide a significant boost to your immune system.
Helps Regulate Blood Sugar Levels: The combination of fiber and protein in this shake plays a vital role in regulating blood sugar levels by slowing down the absorption of sugar into the bloodstream, promoting stable energy levels throughout the day. (See the note below on foods that help stabilize blood sugar).
Improves Exercise Performance: Harnessing the power of essential fatty acids found in hemp seeds, this shake aids in reducing inflammation and improving exercise performance, allowing you to make the most out of your morning workouts.
By incorporating this invigorating morning routine into your daily life, you'll experience a multitude of health benefits, setting the stage for a vibrant and productive day ahead. So, set your alarm, rise with the sun, and embark on a journey to optimize your well-being—one sip at a time.
My daily shake has the following
Macro Nutrients:
Calories: 1212 kcal
Protein: 38 g
Fat: 28 g
Carbohydrates: 226 g
Fiber: 36 g
Sugar: 50 g *** See note below
Vitamins and Minerals:
Vitamin A: 1,820 IU (36% DV)
Vitamin C: 138 mg (230% DV)
Vitamin D: 420 IU (105% DV)
Vitamin E: 20 IU (67% DV)
Vitamin K: 104 mcg (130% DV)
Thiamin: 1.7 mg (113% DV)
Riboflavin: 1.5 mg (88% DV)
Niacin: 24.7 mg (124% DV)
Vitamin B6: 2.7 mg (135% DV)
Folate: 180 mcg (45% DV)
Vitamin B12: 8.4 mcg (140% DV)
Biotin: 400 mcg (133% DV)
Pantothenic Acid: 14.3 mg (143% DV)
Calcium: 370 mg (37% DV)
Iron: 9.4 mg (52% DV)
Phosphorus: 755 mg (76% DV)
Iodine: 95 mcg (63% DV)
Magnesium: 712 mg (178% DV)
Zinc: 11.7 mg (78% DV)
Selenium: 58.2 mcg (83% DV)
Copper: 1.8 mg (90% DV)
Manganese: 4.5 mg (225% DV)
Chromium: 147 mcg (123% DV)
Molybdenum: 54 mcg (72% DV)
*** Note: The daily recommended amount of sugar intake varies depending on various factors such as age, sex, and overall health. However, the American Heart Association (AHA) provides some general guidelines.
For men, the AHA suggests a limit of no more than 36 grams (9 teaspoons) of added sugar per day. For women, the recommended limit is no more than 25 grams (6 teaspoons) of added sugar per day.
It's important to note that these recommendations pertain to added sugars, which are sugars added to foods during processing or preparation. Naturally occurring sugars in fruits, vegetables, and dairy products are generally considered part of a healthy diet and not subject to the same limitations.
STABLE BLOOD SUGAR
For those especially concerned with blood sugar - as increasingly we all should be - I would focus on the following low glycemic foods commonly found in the US:
Quinoa, steel-cut oats, bulgur, barley, lentils, chickpeas, black beans, kidney beans, pinto beans, green peas, sweet potatoes, cauliflower, broccoli, Brussels sprouts, spinach, kale, Swiss chard, zucchini, tomatoes, avocados, bell peppers, cucumber, asparagus, celery, mushrooms, eggplant, berries (strawberries, blueberries, raspberries), apples, pears, oranges, grapefruit, cherries, plums, apricots, peaches, nuts (almonds, walnuts, pistachios, etc.), seeds (chia seeds, flax seeds, pumpkin seeds, etc.), Greek yogurt, cottage cheese, unsweetened almond milk, coconut milk, tofu, wild-caught salmon, skinless chicken breast, lean grass-fed beef, Quorn (meat substitute), seitan (wheat protein), unsweetened cocoa powder, cinnamon, and green tea.
These low glycemic foods are nutrient-dense and rich in fiber, making them beneficial choices for maintaining stable blood sugar levels and promoting overall health.
David Leeds
Acupuncture in Williamsburg, Brooklyn
Five Element Acupuncture
I specialize in a style of acupuncture that focuses on addressing the root cause of imbalances and diseases. By targeting the underlying issues, I aim to provide an opportunity for natural healing of current symptoms. In addition to addressing specific health conditions, many clients often express experiencing enhanced vitality and an improved sense of well-being as a result of the treatments.