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Breakfast is the most important meal of the day! A number of studies from the National Weight Control Registry show that people who successfully achieve a significant weight loss eat breakfast just about every day. Protein at breakfast is not only essential for weight loss, but it is key to balancing blood sugar. It’s important to eat at least 15 to 25 grams of protein within one hour of rising. A protein-rich breakfast is particularly important, especially if you crave carbohydrates or notice that your energy drops in the mid-afternoon. Eating a balanced breakfast helps you to maintain sustained energy and mental clarity throughout the day.

Running out of Time
Many people know that eating breakfast is important, but they don’t feel they have time to make a nourishing breakfast every morning. This is where protein smoothies come to the rescue. They are easy to make, take little time, taste delicious and yes, they are nutritious. Just plop a few ingredients in your blender, push the button, and pour contents into your favorite “to go” cup and you are out the door. Of course your nutritionist would encourage you to sit calmly at the breakfast table in joyful contemplation of your happy meal, but if you don’t have time, any breakfast is better than no breakfast at all. (Unless when you hear the word “breakfast” you think “Twinkie”, then you might as well skip the concept altogether.)

A good smoothie can take care of your nutritional needs as well as satisfy your need for flavor and fullness. All you need is a few essential ingredients, fresh or frozen fruit, and a blender. Remember, we are talking about “protein” smoothies, which are quite different than blended fruit drinks (fruit juice blended with fresh or frozen fruit and a dollop of yogurt). For most people, blended fruit drinks will provide far too much natural sugar (and far too little protein) to sustain them for a busy morning. There are many types of protein powder: whey, soy, rice, hemp and vegetable (such as pea and potato) to name a few. Pick a protein powder that suits your nutritional needs and addresses your food preferences or sensitivities.

A great smoothie will include protein powder along with a dose of healthy fat and fiber, two more important players in balancing blood sugar and maintaining energy.

Hemp Protein:
Made from ground hemp seeds, this protein powder contains all 10 essential amino acids, Omega-3, 6, and 9 fatty acids, natural antioxidants, vitamins, minerals, fiber and chlorophyll. In short, hemp protein is your most well-rounded nutritional protein powder choice. Hemp protein is a low-allergen food and contains more beneficial essential fatty acids and fiber than most other protein powders. Hemp protein has a high fat content so it is best to store hemp it in the refrigerator to avoid rancidity. It contains important enzymes, antioxidants and phytonutrients the body needs for optimal health.

Whey Protein:
A protein found in dairy milk, whey is an excellent protein choice for those folks who do well on dairy foods. Whey protein is a good source of branch-chain amino acids and for most people is easy to digest. This is one protein powder that will dissolve easily into your favorite liquid when stirred briskly. The most recent advances in whey research point to whey’s ability to improve intestinal health. In addition, many whey powders are lactose-free, so if milk sugar (lactose) doesn’t agree with you, you may still be able to tolerate whey protein powder.

Soy Protein:
Made from soy beans, soy protein powder is often used by people unable to tolerate dairy foods. Look for fermented soy protein powder, as the fermentation of soy improves its digestibility.

Rice Protein:
Enzymes are used to separate rice protein from the carbohydrates and fiber that are naturally found in rice. Rice protein powder has a neutral taste, is generally easy to digest, is a low-allergen risk and mixes easily into liquids when a blender is used. Rice protein powder is a great choice for those with food sensitivities.

Smoothie Options:
In an addition to protein powder, a balanced breakfast smoothie will contain a dose of healthy fat and cleansing fiber to help maintain balanced blood sugar. Smoothies can be a simple blend of milk and protein powder, or a complex, nutrient-dense concoction. Try these optional add-ins for variety, flavor and nutritional value

Flax meal – excellent source of fiber, high in lignans

Greens powder – for added antioxidants, vitamins, minerals and chlorophyll

Wheat germ – high in vitamin E and selenium

L-glutamine powder – an amino acid helpful for repair of the digestive tract

Flavored stevia liquid – adds natural sweetness without spiking blood sugar

Probiotics powder – beneficial bacteria aids digestion, colon health and immune function

Spirulina – a “super food” from blue green algae

Nut butters – adds healthy fats to balance blood sugar

Nutritional yeast – natural source of B vitamins, minerals and amino acids

Nutritional oils – source of essential fatty acids (Omega-3, 6 and 9)

Oat bran – great source of cholesterol-lowering soluble fiber

Lecithin – aids in brain function and fat digestion

Coconut milk – excellent source of medium chain triglycerides used for energy

Vitamin/mineral powders – provides well-rounded nutrition

Yogurt – great source of beneficial bacteria

Basic Smoothie Recipe

Ingredients:
8 to 12 oz of water, milk or unsweetened almond milk (If you choose a fruit juice as your liquid, remember it is loaded with natural sugar!)

1 to 2 scoops of your favorite protein powder (read nutrition label to determine how much protein you are getting per scoop)

1 to 3 tsps flax, hemp or fruit flavored cod liver oil

1 to 2 Tbls flax meal, oat bran, psyllium or a fiber blend (If fiber is a new supplement for you, start slowly and work up over a few weeks to avoid digestive upset)

½ to 1 cup fresh or frozen fruit of choice (berries, mango, papaya or peaches are great)

½ cup ice (if desired)

Directions:
In a blender, add all ingredients in the order listed. Blend until smooth. If beverage is too thick, add more liquid until desired consistency is achieved. Makes an excellent protein-rich breakfast, but can be enjoyed any time of day.