Food Preparation Clinics: Power Shakes

Source: Food Preparation Clinics: Power Shakes by Brien & Chris Shamp

Has anyone ever told you the most important meal of the day is breakfast?
Are you having trouble finding time to cook?
Do you find that you are not hungry for breakfast?
Do you only eat 1-2 meals per day?

You will learn the following:

1. How to choose the right meal replacement or protein powders for your needs: Meal Replacements-Contains a protein source in addition to other nutrients (vitamins, minerals, enzymes).
   Protein Powders-Contains protein supplements (whey, soy, rice, hemp, etc).
2. How to incorporate more vegetables and fruits into your families diet: We are going to show you some recipes that will enable you to mix up fruits & veggies into your shakes.
   Paleogreens & Paleoreds. Add Greens (spinach, kale, etc)
3. Why to eat certified organic as much as possible:
   More nutritional value. Decreased chemicals= Decreased toxicity.
4. Why to consume raw foods and how to prepare foods to get the most nutrients:
   Increased nutritional value. Heated food = processing = denatured enzymes past 116 degrees.
   Cook as little as possible.
5. How to make your own nut milks: Soak 1 cup of nuts overnight, Drain, Add 1 cup of soaked nuts + 3 cups filtered water + dates (2-3), Blend, Pour mixture into nut bag, Sqeeze nut bag to remove as much milk as possible. You will be left with outer coating of nut. This can be used for other recipes.
6. The differences between pasteurized dairy and raw dairy: Pasteurized = Processed. Raw = Life
7. Risks of soy:Contains goitrogens that depress thyroid. Potent enzyme inhibitors that block the action of trypsin and other enzymes needed for protein digestion. Can produce serious gastric distress, reduced protein digestion and chronic deficiencies in amino acid uptake.
   Also contain haemagglutinin, a clot-promoting substance that causes red blood cells to clump together. Trypsin inhibitors and haemagglutinin are growth inhibitors.
   Soybeans are high in phytic acid, present in the bran or hulls of all seeds. It’s a substance that can block the uptake of essential minerals – calcium, magnesium, copper, iron and especially zinc – in the intestinal tract. Phytoestrogen. High in copper.
8. The Basics of Detoxification: Goal is to eliminate. Decrease chemicals into system.
   

For the next food preparation clinic go to the Nutrition Seminar Schedule.

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OFLC Power Shake Recipes

Recommended Meal Replacements:
• *SP Complete (Standard Process) *Detox Shake
• PaleoCleanse (Designs For Health) *Detox Shake
• Clearvite (Apex Energetics) *Detox Shake: Chocolate or Berry
• Bio Inflammatory Plus *Anti-Inflammatory Shake
• *Paleomeal (Designs For Health): Chocolate or Vanilla
o Well-tolerated liquid multiple with immune and digestive support.  Paleomeal combines really clean, high quality whey protein with phospholipids, CLA, antioxidants, digestive enzymes, flax lignans, Taurine, vitamins and minerals, fiber, etc. without the addition of soy, rice polish or powder, fructose, non-organic oils, or genetic mutants.  The whey globulin fraction has been proven in clinical studies to support bone marrow regulation, particularly the production of stem cells.  
• Ultra Meal (Metagenics): Chocolate or Vanilla
Protein Powder:
• *Whey Cool (Designs For Health): Natural Vanilla

Each meal/shake/snack should contain approximately:
• 15 grams of protein
• 20 grams of low or moderate glycemic index (GI) carbohydrates
• 6 grams of high quality oils or fats

The above suggestions will vary according to each individual based upon genetics, activity levels, stress, goals and more. The main difference between an individual seeking to lose weight and body fat versus another who wants to maintain weight or gain weight is simply a change in the number of calories consumed.  The guidelines for achieving ones individual goals will be relatively the same, given one is healthy.

Basic Shake Model:
• Add one-two scoops of the meal replacement or protein powder (8-16 ounces of water) to your desired consistency.
• Add one serving of an organic fruit (1 fist= ½ cup), such as berries, strawberries, raspberries, blueberries, and blackberries.
• Banana can be added; however, berries will have less sugar for faster fat loss.
• Frozen fruit is ideal for consistency.
• Lastly, add a fat source for blood sugar balance: coconut cream, coconut oil, flaxseed oil, avocado, nuts or nut butter.
• Mix together in a blender.
• For time efficiency: Try blending a double batch in the morning and put half in a thermos for later in the day.

Great Additions To Shake:
• Organic cinnamon can be added to enhance taste and for blood sugar balance.
• Freshly-ground flaxseed meal for additional fiber and omega 3’s. Also makes shake thicker. (1-3 TBS).
• Veggies instead of or in addition to fruits.
• Raw milk, nut milks, coconut milk, decaf/caffeinated organic coffee and blended whole fruits can be used instead of water.
o Avoid soy (high copper, common allergen, GMO), fruit juices, rice milk (high glycemic index foods that raise insulin levels)
• Sweeteners can be added to satisfy taste: xylitol (1-2 tsp), dates (3), liquid stevias: many flavors (3-4 drops)
• Raw Cocao is real chocolate. It tastes great and even has 7 grams of fiber.
• Raw Maca is native to the high Andes of Bolivia and Peru which is used as a root vegetable and a medicinal herb. It is regarded as a highly nutritious food and as a medicine that enhances strength and endurance and also acts as an aphrodisiac 60% carbohydrates, 10% protein, 8.5% dietary fiber, and 2.2% fats. Maca is rich in essential minerals, especially selenium, calcium, magnesium, and iron, and includes fatty acids including linolenic acid, palmitic acid, and oleic acids, and 19 amino acids, as well as polysaccharides.[5]
• No sugar added vanilla extract (1 tsp)

Supplements That Can Be Added To Shake To Improve Nutrition Content or To Make Up For Deficiencies:
• Cod Liver Oil to improve mood, brain wellness, recover faster, decrease inflammation and more. (1 Serving)
• Additional Whey Cool protein can be added if you have tolerated whey in the past and you need extra protein for higher activity levels (1/2-1 scoop).
o Not all whey protein powders are the same.
o Most create digestive issues.
• DFH Paleogreens or DFH Paleoreds to increase fruit & vegetables in the diet, especially those highest in antioxidants. (1 Serving)
• Pascalite Clay can be added for removal of toxins and metals (1/4 tsp).
• Glutamine powder is very reparative and healing in the gut where it strengthens the mucosal cells and in turn helps leaky gut and sugar cravings. Glutamine also helps promote optimal muscle growth and strength and has shown to be particularly useful in helping prevent muscle wasting. (1-3 tsp)
• Phosphatidyl Choline (1 TBS) and Phosphatidyl Serine(1/4 TSP) to support brain wellness.
• Probiotic Synergy to maintain a healthy bacterial environment in the intestines by displacing bad bacteria, aiding digestion of food including dairy products and by combating yeast overgrowth.* Beneficial bacteria also aid in the synthesis of Vitamin K and CLA and possibly the B Vitamins (1/2 tsp)
• Carnitine Tartrate for low energy, obesity, and fatigue. Carnitine increases weight loss by promoting optimal fat burning by the mitochondria. Carnitine also helps promote heart health, maintenance of healthy cholesterol levels, and sports endurance and recovery (¼ tsp)
• MSM for joint, muscle or bone support (3-5 tsp)
• Glutathione powder can be added to increase glutathione. Glutathione is one of the most powerful antioxidants known for its ability to protect the body against the damages caused by heavy metal toxicity and environmental toxins. It breaks down wastes, toxins, and heavy metals into less harmful compounds. It is particularly important during acute infections, toxic metal elimination, inflammatory bowel conditions (IBS, Crohn’s), and all other conditions involving free radical stress. (1/4 tsp)

o Supplements taken in the form of a smoothie allow a concentrated form of nutrition that requires very little digestion.
o Chemotherapy and radiation produce cold injury, and as a result, the patient must not take in cold liquids.  The easiest approach is to blend the mixture until the outer casing of the blender jar is warm to the touch, rather than chilled. 

Basic Shake
Add Meal Replacement
Water
Ice
 

 *Brien’s Power Shake:
Raw Mlik (8 oz)
Filtered Water (8 oz)
Chocolate Paleomeal (1 Scoops)
Whey Cool (1 Scoop)
Coconut Cream (2 TBS)
Organic Eggs (1-2)
Cinnamon (pinch)
Banana (1 Serving)

*Add Paleogreens (1 TBS) or Spinach for More Veggies
*Can Add Stevia to enhance sweetness

*Chocolate Hazelnut Blast
Hazelnut Milk (8-10 Oz)
Paleomeal Chocolate (1 Scoops)
Raw Cocoa Powder (1-2 TBS)
Banana (1 Serving)
Coconut Cream (1-2 Scoops)
Stevia: English Toffee (3 Drops)

*Chris’s Power Shake:
Raw Almond Milk (8 oz)
Vanilla Paleomeal (1 Scoops)
Banana (1/2)
Organic Strawberries (1 Cup)
Paleogreens (1 TBS)
Organic Flax Oil (1 TBS)
Stevia: Vanilla or English Toffee (4-5 Drops)

*Modified Choca Maca (Source Café Soulstice in Equinox)
Almond Milk (8 oz)
Raw Cocoa Powder (1-2 TBS)
Raw Maca (1 TBS)
Organic Raw Brazil Nuts (Handful)
Whey Cool (1 Scoop)
Dates (3)
Ice to desired temperature

*PB and J
Raw Milk or Water (8 oz)
Organic Strawberries (Fist)
PaleoMeal Vanilla (1 Scoop)
Peanut butter (1 TBS)
Stevia: Vanilla (3 Drops)

*Brien’s Detox Shake
Filtered Water (8 oz)
SP Complete (2 Scoops)
Whey Cool (1 Scoop) *Not needed if sedentary
Coconut Cream (2 TBS)
Organic Eggs (1-2) *Consume every 3-4 days
Cinnamon (pinch)
Banana (1 Serving)

*Add Paleogreens (1 TBS) or Spinach For More Veggies
*Can Add Stevia to enhance sweetness
 
 
*Chris’s Detox Shake
Filtered Water (8 oz)
SP Complete (2 Scoops)
Whey Cool (1/2 Scoop) *Not needed if sedentary
Flax Oil (1 TBS)
Cinnamon (pinch)
Banana (1/2 Serving)
Paleogreens (1 TBS) and Spinach
Organic Strawberries (1 Cup)
Stevia: (3-4 Drops)

Additional Shake Ideas:
Great Gut Support
1 cup organic unsweetened applesauce
1-3 tbsp freshly ground flaxseed meal
1 scoop vanilla PaleoMeal
1 tbsp Glutamine powder
½ to 1 tsp Xylitol

Stop Cravings Shake
This unique shake was created for those who need extra support in controlling food cravings!
1-2 scoops Chocolate PaleoMeal
½ teaspoon Tyrosine powder
1 teaspoon Glutamine powder
4-8 oz pure spring water
4 oz ice

Cristiana’s Nutella Blend
We think you’ll go nuts for nutrition after tasting this delicious spread. Try it on apple slices!
Add 1 tablespoon water to 2 tablespoons Chocolate PaleoMeal until it looks like chocolate sauce (~ 5sec)
Mix in 1 tablespoon almond butter & enjoy
Ground flaxseeds (optional

Strawberry Banana Post Workout Recovery Shake
Enjoy this after your workout to replenish lost nutrients and optimize the benefits of your workout routine!
1-2 scoops Strawberry PaleoMeal
½ cup frozen banana chunks
4-8 oz pure, filtered water
1 teaspoon Glutamine powder
½ teaspoon Phosphatidyl Serine powder
½ teaspoon Carnitine Tartrate powder

 
Frozen Cappuccino
2 scoops chocolate PaleoMeal
4 oz. decaf coffee
1 cup ice
1 tsp. cinnamon powder
Blend in blender until smooth and creamy and enjoy!
 
Gut Healing Formula Shake
This fresh-tasting formula contains nutrition for supporting the gastrointestinal tract!
1-2 scoops Vanilla PaleoMeal
1-2 teaspoons Glutamine powder
1 teaspoon Genuine Norwegian Cod Liver Oil
1-3 tablespoons freshly ground flaxseed meal
1 cup applesauce

Detox Shake
This is ideal for those needing support with detoxification!
1 tablespoon Raspberry MSM
1 tablespoon PaleoGreens
1-2 scoops Strawberry PaleoMeal
1 teaspoon Taurine powder
1-3 tablespoons freshly ground flaxseed meal
4-8 oz. pure, filtered water
4 oz. ice

Brain Boost Shake
Energize your brain activity with this revitalizing shake!
1 teaspoon Genuine Norwegian Cod Liver Oil
½ teaspoon Brain Vitale powder
1 scoop Strawberry PaleoMeal
½ cup frozen berries
4-8 oz pure, filtered water

Power Oatmeal
1 cup steel-cut oats or other long-cooking whole grain cereal
1/4 cup blueberries
After cooking, add 1 scoop vanilla PaleoMeal and 1 tsp Xylitol powder and top with 1 tbsp chopped nuts

Power Cookies
Replace 1/2 cup flour with 1/2 cup vanilla PaleoMeal

Berry Compote
Warm up 1 cup frozen berries
Top with this mixture:
1 scoop vanilla PaleoMeal, 1 tsp Xylitol powder, 1 tbsp raw chopped nuts

Yogurt Enhancer
Add either flavor PaleoMeal to yogurt
 
 
APPROVED FOODS: 21 Day Weight Management & Purification Program
o Animal Proteins:
Choose ocean fish like wild (not farmed raised) salmon, deep sea cold water cod, sea bass, etc.
Be careful of source. Recommended  source: Vital Choice : (lowest tested for mercury)
Organic turkey, chicken, beef, buffalo, lamb, ostrich, eggs, etc.
Consume whole eggs every 4 days or not at all.
Preferred sources: organic, free range, antibiotic & hormone-free
Baking, roasting, grilling or frying is fine. Do not deep fry or overcook. Eat as rare as possible to avoid breakdown of nutrients.
Recommended serving size: deck of cards.  (About 3-4 oz)

o Twice as Many Vegetables as Fruit. Very important!
50% or more should be raw.
If not raw, it should be lightly steamed or stir fry over low heat.
Consume dark green veggies (i.e. brussel sprouts, kale, swiss chard, spinach, mustard greens, asparagus and broccoli).
Consume garlic, onions, cabbage, cauliflower and beets.
Cilantro accelerates heavy metal and neurotoxin excretion. Recommendation: ¼ cup of tightly packed cilantro stems/day
Certified Organic produce is recommended because of its higher nutrient content & decreased chemicals (pesticides, fungicides, insecticides, herbicides).
Avoid high glycemic fruits & veggies (which create a fast rise in blood sugar). Ex: corn, carrots, watermelon and potatoes.
Sweet potatoes are beneficial and recommended, however, limit to one per day. Remove for better blood sugar balance & fat loss.
Lentils can help to balance blood sugar and are a protein source.
People who have arthritis may benefit from avoiding nightshades: tomatoes, potatoes, bell peppers, eggplant, etc.
People who have Fibromyalgia may benefit from avoiding citrus.

 Approved Foods & Categories:
Category 1 – Vegetables
Average serving size = ½ cup
Servings: Unlimited (Low Glycemic Vegetables)
 (1 serving = approximately 10-25 calories) *fist size
*Good detox veggies
Fresh juices made from these vegetables are also allowed
Artichokes
Asparagus
Bamboo Shoots
Bean Sprouts
Bell or other Peppers
Brussels sprouts
Broccoli and Broccoflower
*Cabbage (all types)
Cauliflower
Celery
Chives, *Onion, Leeks, *Garlic
Cucumber/Dill Pickles
*Cilantro
Eggplant
Green Beans
Greens*:
 Bok Choy, Escarole, Swiss chard, Kale, Collard Greens, Spinach,
 Dandelion, Mustard, Beet Greens
Lettuce/Mixed Greens:
 Romaine, Red and Green Leaf, Endive, Spinach, Arugula, Radicchio,
Watercress, Chicory
Mushrooms
Okra
Radishes
Salsa (sugar-free)
Sea Vegetables (kelp, etc.)
Snow Peas
Squash
Sprouts
Tomatoes and Tomato Juice
Water Chestnuts 5 Whole
Zucchini: yellow, summer or spaghetti

Category 2 – Vegetables
Average serving size = ½ cup or as indicated
Servings: 1-2 per day (High Glycemic Vegetables) *Limit on cleanse
(1 serving = approximately 45 calories) *fist size
Beets
Winter Squash (such as acorn or butternut squash)
Carrots
 ½ cup cooked
 2 medium raw
 12 baby carrots
Sweet Potatoes or Yams
 ½ medium baked
 

Fruit
Serving size as indicated
Servings: 2-3 per day *Low Glycemic Index Fruits
(1 serving = 80 calories)
Fresh Fruit or Frozen Only! Avoid Dried Fruit
Apple – 1 medium
Apricots – 3 medium
Avocado – ¼ (good source of fat)
Berries:
 Blackberries & Blueberries – 1 cup
 Raspberries & Strawberries – 1 cup
Cantaloupe – 1/2 medium
Cherries – 15
Fresh Figs – 2
Grapefruit – 1 whole
Grapes – 15
Honeydew Melon – ¼ small
Nectarines – 2 small
Olives – 8-10 medium (good source of fat)
Orange – 1 large
Peaches – 2 small
Pear – 1 medium
Plums – 2 small
Tangerines – 2 small
Coconut cream-1 tbs (good source of fat)

Dairy
***NO DAIRY DURING THE 21 DAY PROGRAM***
Post Cleanse-Reintroduce as desired (Avoid Pasteurized Dairy):
Average serving size = 6oz or as indicated
Servings: 1-3 per day
(1 serving = 80 calories)
Cheese – raw
Milk – raw, whole
Butter – raw
Yogurt & Kefir-made from raw milk

Grains:
1-2 servings of organic brown/wild rice, millet, amaranth or quinoa.
Always combine with protein & fat for blood sugar balance.
Remove for better blood sugar balance & fat loss.

Fats are important and a healthy part of this program:
Fish oils, flax oil, olive oil, coconut oil & cream, butter, avocado and palm oil.
No vegetable, corn oil, hydrogenated, crisco, or peanut oil!
Salad dressing isn’t permissible, except for olive/flax oil & apple cider vinegar

Oils:
Average serving size = 1 tsp or as indicated
Servings: 4-7 teaspoons per day (approximately 40 calories)
Oils should be cold-pressed.
Flaxseed oil (keep refrigerated, do not heat)
Extra virgin olive oil
Coconut Oil (preferable for cooking)

Nuts and Seeds:
***NO NUTS & SEEDS DURING THE 21 DAY PROGRAM***
Post Cleanse-Reintroduce as desired:
Serving Size as Indicated
Servings: 1-2 per day
(1 serving = 100 calories)
Sprout (soak for 8 hours) nuts before eating to aid in digestion.
Almonds or Hazelnuts – 10-12 whole nuts
Walnut or Pecan Halves – 7-8
Peanuts – 18 nuts or 2 tbsp.
Pistachios, Sunflower, Pumpkin, or Sesame Seeds – 2 tbsp.
Nut Butter – 1 tbsp. (made from above nuts)

 Drink Lots of Water. One of the signs of fatigue & headaches is dehydration.
Drink at least ½ body weight in oz of room temperature water daily.
Increase with exercise! Add four ounces every 15 minutes.
Reverse osmosis & distilled water is best to avoid contamination.
Limit water with meals to avoid a dilution of digestive enzymes.
You can add fresh squeezed lime or lemon.

Blenders: Blend Tec, Vita mix or the  Magic Bullet Blender (Travel Blender)

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