It’s no secret that I’m a big fan of starting my day with a yummy, satisfying protein shake. There are so many benefits that I’ve made daily smoothies a part of my healthy lifestyle for over 30 years!
And I’m not alone. The simple habit of drinking a protein shake every day has been the #1 needle mover to help hundreds of thousands of my clients lose stubborn pounds, not to mention battle fatigue, headaches, cravings, and other symptoms of food intolerance.
You won’t find a faster or easier way to get all of the nutrients you need to start your day off right! With a generous amount of protein, fat, and fiber in each serving, the right shake can keep your blood sugar balanced, help you stay satisfied for hours, and give your metabolism a boost.
Of course, all that good stuff only happens when you make your shake the right way!
My team and some of my most committed community members gathered at my home recently for a fun smoothie demo. These are people who know my programs and products inside and out.
So you can imagine our surprise when we discovered that over half of them were making their shakes wrong! Not only were they missing out on some of the awesome health benefits as a result, they were also finding themselves hungry long before their next meal.
There’s no way these folks are the only ones inadvertently shortchanging themselves with these shake snafus. With that in mind…
Here’s my list of the top 5 protein shake mistakes, so you can avoid them and make the perfect smoothie every time!
1. Don't accidentally make an adult milkshake.
Add high-sugar impact ingredients like fruit juice, dried fruit, sweetened nut butter, cow’s milk, honey, or maple syrup, and you turn your smoothie into an unhealthy dessert!
This will make you burn sugar for fuel and close the doors to burning fat. Not good!
Stick with low-sugar impact fruit such as organic berries, cherries, peaches, or apples. Choose full-fat, unsweetened coconut, almond, or cashew milk instead of fruit juice or dairy. And rely on monk fruit, JJ Virgin Sprinkles, or another low-glycemic option for added sweetness. That way you get the antioxidants, fiber, and taste you love without the blood sugar backlash!
2. Don't make your smoothie too small.
A surprisingly common mistake is to make your smoothie too petite to keep you filled up and energized until your next meal.
I blame the Ninja and Magic Bullet blenders, with their kid-sized cups! A truly filling smoothie should measure 20-24 ounces.
When you make your smoothie the right size with the right ingredients, you’ll be amazed at how effortless it is to stay full for hours between meals. (To find out more on how to avoid this common smoothie mistake, read this blog post…)
3. Don't use inflammatory protein.
It’s time to clear up the confusion about healthy sources of protein.
The fastest way to undo the benefits a good shake to use a powder containing whey or soy. The protein in whey is derived from dairy and brings with it all of the usual symptoms of inflammation, including weight gain, gas and bloating, and skin breakouts.
Soy proteins have been long-touted as a “health food,” but the truth is that this highly GMO crop is actually damaging to your health and has no place in your protein powder! Find out why there’s no joy in soy HERE.)
No time to search through your local health food store for the ideal protein shake? I’ve got you covered! I had a hard time finding a good fit too, which is why I created All-In-One Protein Shakes that contain only clean, lean protein with no inflammatory ingredients.
You can choose from Paleo-Inspired or Plant-Based, for 21-22g of fat-burning, energizing protein per serving, plus added fiber, healthy fats, and vitamins.
4. Don't skimp on the fiber.
Unfortunately, most of us aren’t getting enough fiber in our diets.
One surefire way to tell whether you’re adding enough fiber to your smoothies is this: Are you still feel hungry after you finish drinking it? If so, you didn’t add enough fiber!
When you skimp on fiber, you’re not only setting yourself up for a growling stomach hours before your next meal, you’re also missing out on its many health benefits. Fiber is key to burning fat, balancing your blood sugar, managing cholesterol, and poops you can be proud of. Getting at least 35 grams of fiber every day means you’ll also fight heart disease and type 2 diabetes.
The easiest way to up the fiber in your shake is to add a half cup of fresh organic greens like kale or chard. Then spoon in extra cacao nibs, chia seeds, freshly ground flaxseed, or my Extra Fiber supplement.
5. Don't forget the healthy fats.
The surprising truth is that you actually need to eat fat to burn fat! Not only that, fats are key to the satiety hormones that tell you when you’re full.
I just explained that you need more fiber if your shake doesn't fill you up. But if you feel full with that final sip of smoothie, only to find yourself tired and hungry an hour or two later, that means your shake needed more fat!
My favorite sources of healthy fats include coconut oil, unsweetened nut butters, or half of a small avocado. To get more helpful tips and suggestions, check out the free Smoothie Guide below, with 48 delicious shake recipes, plus more tips on how to make the perfect shake.
When you know how to avoid these common protein shake mistakes, you can easily shift from being a sugar burner to a fat burner as you make smoothies a part of your daily diet and plan for a healthy lifestyle!