Fowler Fitness
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My shake recipe & reasoning
🕑 Added 2024-07-19 17:00:33 +0000 UTCThe nutritional shake I drink everyday has been a part of my diet for the past 6-7 years. One of the reasons I like having a liquid meal thrown into a diet is because it’s particularly easy to digest and it’s easy way to conviently cram a lot of good nutrition in there.
There’s also some good data on replacing meals with 1 or 2 liquid meals, particularly for individuals with SIBO and other gastrointestinal issues.
While the shake is obviously blended, it’s still a good idea to throughly ‘chew’ or swish the shake around In your mouth a few times. This will help release digestive enzymes in the mouth that are necessary for breaking down the food. If you drinks this too fast, it’s likely to cause more issues than it fixes in terms of mitigation digestive upset.
The shake is also a great way to meet your caloric needs on a high calorie or weight gaining diet.
I’ve had a lot of people who really like this and tolerate it super well. It’s obviously what I do personally. It’s not a diet recommendation. Just some things to consider as well as my reasoning for why I like certain foods over others (I.e certain nuts, certain forms of dairy, certain fruits.) the individualized, small components of diet are often overlooked and can really make or break things for some individuals. Ezpeciallr those that are I’ll. This will help you consider some things for yourself you can experiment with
The recipe is as follows bellow along with some of my reasoning for some of the ingredients. Again, Nutrition is individualized and nuanced. This is just what I do. It may work well for you as well. Or it might not. This is for educational purposes only and is not a diet recommendation
Recipe
1. 1 serving full fat sheeps yogurt — I personally tend to do better with A2 forms of dairy. Sheeps yogurt also contains high levels of plasmalogen precursors,l, C15, and milk oligosaccharides which preferentially feed good bacteria and prevent things like Candida from adhereing to the intestinal wall. Read my article on C15 bellow
https://www.patreon.com/posts/105905370?utm_campaign=postshare_creator
2. 1 full avacodo: avacodo are a great source of healthy fats (MUFA’s) potassium and other nutrients. They’re also a great high calorie food to use as a backbone. They also have a lot of fiber and typically have few downsides unless you’re histamine sensitive.
3. 2 cups frozen wild blueberries — blueberries tend to contain lower levels of oxylate. I tend to prioritize berries in general for fruit sources due to the phytonutrient profile and fiber. They’re also particularly ideal for Candida diets
4. 1 1/2 cup Sprouted pumpkin seeds — sprouted nuts in general contain less anti-nutrients and easier to digest and extract nutrients from. Pumpkin seeds in particular contrain a ton of zinc and magnesium and also tend to be lower in oxylates compared to other foods. They’re also great for prostate health and can be useful for parasites
5. Creatine — doesn’t need much explaining. Creatine can lower your homocysteine’s levels which can also be a really beneficial ‘side effect’ for some. Read my article on Creatine and methylation bellow
https://www.patreon.com/posts/103746221?utm_campaign=postshare_creator
6. Chorella — chlorella is a great way to get more greens without the downsides, chlorella contains no anti-nutrients. It’s a great antioxidant, has some general anti-carcinogenic action and can help chelate heavy metals in the GI
7. 1/4 Salt — for hydration, I like Vera salt brand,
8. Collagen — collagen is a great source of glycine which supports connective tissues and methylation. It’s great to balance out higher methionine consumption from meat with glycine rich foods like collagen. Collagen also contains short peptide that as ‘gene switches’ (bio-regulator) for connective tissue and joint health
9. Ginger root: ginger is a great blood thinner, anti-inflammatory (particularly in the gut) and general health tonic. Ginger also stimulates motility, so food does not sit and ferment in the gut, feeding microbes. It also has moderate anti-fungal benefits
10. 1/4 tsp cinnamon: anti-fungal, antioxidant, blood sugar regulation
11: liquid water base: for the base I just use spring water. I usually run it through my MRET water structuring device first. You can read more about MRET bellow
https://www.patreon.com/posts/106029519?utm_campaign=postshare_creator
Occasionally I may throw modified citrus pectin in there (I like to use this occasionally to reduce heavy metal burden) and I tend to cycle spirullina on and off as well. Occasionally I’ll cycle in some mushrooms powders as well,
Comments
Yost Girvan
No concern about the amount of pufas in pumpkin seeds?
Spencer Serven
You just cut a piece of a ginger root off and put it in the smoothie? How much?
