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Tamie’s Breakfast – Shake, Yogurt, Porridge, and Juice

detox, diet, G.I., nutrition, organic, recipes, vitamins & supplements

Shake / Smoothie:

Shake appeals to many of you during the warm to hot weather in New England – May to August. Not only it is less time to consume – Go-To breakfast, but it is extremely “less-stressful” for your digestive system to work on after the 8 hours plus of fasting from the meal a night before. If you are not crazy about protein powder, you can skip that but use the following ingredients and add beans for extra protein. Yes, you need to eat Protein Rich Breakfast to bring your Cortisol Level UP and eat more Carbohydrate Level UP (complex carb preferred) at dinner time to bring your Cortisol Level DOWN (means melatonin level will be rising) so that you relax and able to sleep soundly at night. We all live in the 24-hour rhythm called Circadian rhythm. A lot of people start not feeling well, less energy, start to gain weight around the belly, etc… all chronic issues do not appear on your annual blood test – try to eat protein rich foods in the morning.

Shake appeals to many of you during the warm to hot weather in New England – May to August. Not only it is less time to consume – Go-To breakfast, but it is extremely “less-stressful” for your digestive system to work on after the 8 hours plus of fasting from the meal a night before. If you are not crazy about protein powder, you can skip that but use the following ingredients and add beans for extra protein. Yes, you need to eat Protein Rich Breakfast to bring your Cortisol Level UP and eat more Carbohydrate Level UP (complex carb preferred) at dinner time to bring your Cortisol Level DOWN (means melatonin level will be rising) so that you relax and able to sleep soundly at night. We all live in the 24-hour rhythm called Circadian rhythm. A lot of people start not feeling well, less energy, start to gain weight around the belly, etc… all chronic issues do not appear on your annual blood test – try to eat protein rich foods in the morning.

Protein Powder – I have tested many products, and I have a few my favorite. Email me if you are interested in which one I recommend to my patients. I use Collagen-based powder for many reasons.


How to make Tamie’s Energizing Smoothie contains FULL OF FIBER, GOOD FAT and the good amount of protein:

  • DRY ITEMS #1 (Nuts and Seeds):
  1. Pumpkin Seeds (RAW) or purchase at local Trader Joes
  2. Sunflower Seeds (RAW) or buy at local Trader Joes (it often sold out.)
  3. Varieties of Nuts (RAW) – Slivered or sliced almonds or any nuts either whole or crushed. Trader Joes has a good price. You may dehydrate nuts and seeds if you have any digestive issues
  • THESE TWO GO TO YOUR “COFFEE GRINDER” A NIGHT BEFORE):
  1. 2 tsp Chia Seeds (RAW)
  2. 2 tsp Flax Seeds (RAW) –> Check the benefits of taking Flax Seeds (particularly Flax Seeds go rancid very quick)  – you can grind 10 seconds using the coffee grinder just before you make a shake to avoid getting “rancid”. I recommend you to put all seeds into the coffee grinder a night before which I do with Chia Seeds. However, if you prefer to use already ground flax seeds, use Omega Nutrition.

 

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  • DRY ITEMS #2 (Powder Ingredients):
  1. Maca Root Powder – the game changer for balancing hormones
  2. Hemp Seeds – Manitoba Hemp Seeds
  3. Sunflower Lecithin (powder) – benefits I prefer to use sunflower over soy. This is the great fiber to be added to keep your digestible nice and healthy.
  4. L-Glutamine powder – (I have a Lidtke brand powder in my clinic) to improve digestion.
  5. Sun Fiber – This is Partially Hydrolyzed Guar Gum soluble fiber. No taste. Feeding this fiber in your intestines will be benefited to grow good bacterias but also inhibit the growth of the bad bacterias.
  6. Gluten Free Oat Bran (Extra Fiber to your diet) or Rice Bran for extra fiber as well
  7. Protein Powder of your choice. I use Collagen Based Protein Powder in my clinic because it is well tolerated by almost everybody and beneficial to the tissues, muscles, bones, tendons and has the best taste among all protein powder I have tested. Avoid synthetic soy protein powder. If you have dairy and/or gluten sensitivity,  adrenal fatigue, thyroid and autoimmune issues, avoid whey protein.
  8. Ceylon Cinnamon Powder (Make sure you use Ceylon Cinnamon)*** Ceylon Cinnamon will LOWER your blood sugar from rising which is the critical factor in the morning to avoid blood sugar roller coaster UP and DOWN.
  9. MCT Oil Powder or MCT oil, hemp seed oil, flax seed oil). You need the healthy FAT intake on each meal. MCT oil powder is derived from coconuts. Your gut will be able to burn this fat very clean and it stabilizes your blood sugar). Start with 1/2 tsp and goes up to 1 tsp if you would like to keep your stomach full for longer hours. Widely used in Japan to get fit.

Storage Method:

fullsizerenderI recommend my patients put all dry ingredients and powder ingredients into 2 mason glass jar with plastic lids. All ingredients will be stored in good shape for a long time. This method works for many of my patients.

You will NOT get hungry for 5 hours for sure, and you will be surprised to see how your bowel movement will change “regular” next morning!

 

img_5871Options:

  • Amla– 1/2 tsp of Amla (Indian Gooseberry) powder for Super High Dosage of vitamin C as your breakfast (if you take Amla 1 tsp per day, you do NOT need to take vitamin C capsules!)
  • Stevia (10 drops) or 1/2 tsp of manuka honey if you like your shake sweeter.
  • Sabja (basil) Seeds (Basil seeds have many benefits includes regulating blood sugar and blood pressure. It swells up like chia seeds. It tastes like tapioca and looks like a small tapioca. Contraindication – I do not recommend to take during the pregnancy.
  • Spirulina and Chlorella powder** (it will change your shake into the dark brown color)

——————————————————————————–FRUITS AND VEGETABLES OF YOUR CHOICE:

  • 1/4 GREEN BANANA cup (greenish possible=Resistant Starch, yellow=high in glucose) Purchase the greenest banana at the market and cut into pieces and put them into the freezer bag to store.
  • 1/2 cup of frozen or fresh blueberries (Maine’s small blueberry preferred – Frozen Wyman’s Blueberries from Maine – locally available at Shaw’s, Market Baskets, Costco and BJ’s)
  • 1/4 chopped granny smith apple
  • I add 1 stalk of diced celery for extra fiber.
  • 2 leaves of Romaine Lettuce
  • A bunch of Parsley
  • A bunch of Coriander

 

And ADD 1 cup of water, coconuts water (Zico is my favorite), hemp (Tempt is my favorite)/coconuts/almond milk (Avoid Carrageenan) of your choice.

 

*(option)* Three tsp of beans (BPA Free Cans) – Navy Beans, Northern White Beans, Cannellini Beans, Adzuki Beans, Black Beans for extra protein in the morning.

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A bowl of Tamie Breakfast – cold or warm porridge:img_6065

  • Mason Jar 1 – Put all (SEEDS) items like pumpkin seeds, sunflower seeds, varieties of nuts (cashews, slivered almonds, pecans, walnuts, macadamia, brazil nuts, etc…) into the blender and blends only a few seconds and store in the mason jar. Nuts and seeds are the foods hard to digest but chopping up process will minimize the digestive enzymes to be consumed in your gut which is very important factor to remember when it comes to eating “Breakfast.”
  • Mason Jar 2 – Put all (Powder Items) into one mason jar, put the lid on and stored
  • Put 1-2 tbsp of flax seeds into the coffee grinder before going to bed or ground into the bowl or a pot.
  • In the morning, assembly time! 1 scoop (1 heap tbsp) of items from Mason Jar 1 (Nuts and Seeds) and Mason Jar 2 (Powder Items)  and ground flax seeds (only a few seconds), diced fruits and blueberries, and 1/2 cup of goat yogurt or 2-4 oz of hemp, coconuts, flax milk, or just water and mix them all.
  • If you can tolerate dairy, you may use Greek yogurt instead.  However, goat yogurt is much easier in your digestive system for sure if you prefer to add yogurt. For sweetness, add 1/4 tsp of manuka honey, 10 drops of stevia, local honey or maple syrup.
    • You can substitute yogurt for non-dairy milk – Hemp, Coconuts, Almond, Flax. Avoid Soy!
    • You can substitute yogurt for just water.
    • You can substitute yogurt for mashed quinoa + water or milk
    • You can substitute yogurt for buckwheat + water or milk
  • You can put all in the bowl and eat as a cold or heated. So much better than eating a bowl of oatmeal itself. It is ALL sugar! This breakfast is high in fiber, plant based or collagen-based protein and high in good fat which we all really need a power breakfast and the most important, it is very easy to get digested and give you an instant but sustainable energy for 4-5 hours. How good is that??????  Think about the typical American breakfast. Mostly all simple carbohydrate which is simple sugar which changes to glucose very fast. That is why you crave more sugar after an hour or two (sugar is crashing). With this breakfast, you will not only get hungry for a few hours but you get all the good nutrient as a breakfast. Breakfast = Break The Fasting! After the Fasting, your body is asking you to get “nutrients” not “dead food”! Do not forget to drink a plenty water!!!

1tsp of Organic Sabja (basil) Seeds (this is the option. Basil seeds have many benefits includes regulating blood sugar and blood pressure. It swells up like chia seeds. It tastes like tapioca. Contraindication – I do not recommend to take during the pregnancy.

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3. Juicing:

Make juice for breakfast once a week or more if you would like. Liquid breakfast is the best way to digest foods in the morning without giving the hard-core work up for your digestive systems. You can juice whatever in the refrigerator in the morning. Carrots, beets, celery, green apple, bananas and berries, mangos, pineapples from the freezer. You may add powdered organic greens, moringa (to improve metabolism), maca (for balancing hormones), amla (boost your vitamin C) and mix with your juice. This is very energizing juice!