Here is a great breakfast shake to start off your day

Eating healthy and getting the nutrient you need is vital for your overall health and that includes mental health as well. It’s in particular important to start your day off with a nutritious breakfast. Common breakfast foods such as bagels, waffles and cereal do not have enough nutrients in them and the blood sugar spike they give you is followed by an insulin spike that can make you feel tired. Note that cereal is not really “healthy” as it consists mostly of starch and sugar. It doesn’t taste great either.

It’s best to start your day with a nutrient dense food. If you do not care much about taste, meat and nuts breakfast is one of the best. That’s right you eat a meat patty with nuts in it as breakfast and you’ll feel full for hours. The nuts in it help stabilize your blood sugar level. You can even take it to the next level and add an egg when you are heating your cooked patty. Here instead I’ll give you a recipe which combines nutrition and a great taste.


Recipe for Alex’s breakfast shake


2 raw eggs
Get duck eggs if you can as they are much more nutritious. Is eating raw eggs dangerous? I’ve been doing this for a few years and have had no problems. I’m willing to bet that the chickens are less likely to have infectious diseases compared to us people due to strict sanitary protocols. Just make sure to store your eggs in the back of the fridge.

Another concern about eating eggs everyday is cholesterol. Eggs are demonized as increasing cholesterol however research shows eating 3 eggs a day is perfectly safe for healthy people. I’ve been eating 3-4 eggs everyday for several years and my cholesterol level is actually on the low side. If you are concerned you can have your levels checked.

Unsweetened cacao powder: 1-2 tsp

Frozen blueberries or mixed berries: one cup

Psyllium husks: one tbsp. Psyllium husks are a great source of fiber. Without them this shake will be absorbed too fast and won’t make you feel full.

Whey protein powder or beef gelatin
1/2 to one scoop. This one is optional. You can balance the amount of protein you want to get between eggs and whey powder. I prefer to get it mostly from eggs.


You can add other ingredients such as a banana, an avocado or a tablespoon of almond butter. Just no added sugar! I use an immersion blender for blending this shake however you can use a shake bottle instead.

In one strike you get a lot of protein (eggs and whey), B vitamins (eggs), fiber (husks), healthy fats (eggs), antioxidants (cacao and blueberries) and it tastes great too! The cold and fruity taste gives me a refreshing feeling. A great way to start your day.



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