What Can I Add to a Shake to Keep Me Fuller Longer?

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Looking for recommendations on what to add to Shake Mix to make it last for four hours? This is JJ Virgin, four time New York Times bestselling author, celebrity nutrition expert, and Fitness hall of Famer. I've been on a lifelong quest for answers to the toughest health questions, and now I'm sharing what I found with you. Welcome to Ask the Health Expert. All right, Kathy from Facebook asks looking for recommendations on what to add to Shake Mix to make it last for four hours. All right. I am the queen of the Loaded Smoothie. I will be right back to walk you through how to build the perfect one that will help keep your blood sugar balance and you satisfied and energetic for four to six hours. So stay with me.

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So when I very first started like I had been using shake mixes since I was, gosh, let me think now was like almost 35 years ago. Wow, that is crazy. I think it is 35 years ago and it is actually why I made my own shake mixes. Because as I really started to dig into food intolerance, I was like, I cannot find one that doesn't have something that's going to be a problem. So I made my own. And I've always made my smoothies where I have the shake mix. And I very specifically I have plant based or Paleo if you're in my store, you know this, the shake mix and then adding in, not water. Now when I'm creating these and tasting what we're getting sent for flavor profiles, I use water. But in general, what I want you to start with is next you put in the fluid. What is the fluid, you ask? It should be either a nut or a seed milk. So this could be coconut milk, it could be flaxseed milk, it could be cashew milk, it could be almond milk. The key important thing here is it's not sweetened unsweetened nut milk. Now if you're allergic to nut milk or seed milk, you could use a little bit of rice milk. Important unsweetened. Could you use water? Yes. But I think you're missing out on an opportunity right there to get some more nutrition. And when we're putting together your loaded smoothie, we're doing it just like we would do the plate, right? It's just a plate. It's just a, it's just in a cup instead of on a plate. You want your fat, fiber and protein trifecta. So the protein obviously is coming from the smoothie mix. Now I add in extra of my collagen, so I'm getting extra in there. And I use usually this good karma unsweetened vanilla flax milk. So I'm getting even more protein because I like to start my day with like a 40 to 50 gram loaded smoothie protein hit. But I'm also 150 pounds, right. So and I'm really working, I work out Hard. So that's why now that's step one. So then the, the nut or seed milk. And generally I'll do about, I tell people do about 10 ounces. But here's the thing. I like mine super thick. I eat mine in more of a coffee cup type of thing, like a big bowl. So if you like it thicker, then use less fluid. I use a nutribullet and I literally use only enough fluid so the nutribullet won't like blow up. Then I add in some kind of a healthy fat. And what I like to do is either some flax seeds or some avocado. You can also use coconut butter. You could use a chia. You could use almond butter, right? Or some kind of nut butter. So something that's a little bit of a fat. One to two servings of that. I think you're probably better off with two. So there you go. I add in some of my extra fiber. My goal is to kick my fiber in my morning smoothie up. I know I'll get at least 10 grams, but generally I'm going for like 20. I am bopping it up because I'll do my flax seeds in there. Two tablespoons of those. I heaven two servings of my extra fiber. And then I add in half of a slightly green banana. So I say, hey, you know, you could throw in some berries, you could throw a little apple. You could throw thrown a slightly green banana. I use. I freeze bananas when they're barely turning. Like not super ripe, barely at all. Like they're just gotta be green where you can actually peel them. So you don't use the peel obviously. And I freeze those so I can pull out half of that. And so that's my general recipe for me. So you can see what I got. I got protein and I got it from the shake mix. I also added in collagen. I also had some extra in my flax milk and also, you know, I got some extra in my seeds. If you put some nuts in there, you got that too. Then I got in some more fiber from my extra fiber from the seeds and from the little bit of the banana, the half of the banana. And I got my fat, fiber and protein.

So there.

So that's how I mean these things keep me full for four to six hours. Super blood sugar balance, super satiated. So that is the secret trick. I'll tell you how I make my husband's because he loves chocolate cherry. So I use our chocolate paleo shake. I add in some extra collagen I add in nut milk, I add in half an avocado and I add in dark cherries, frozen dark cherries, unsweetened. And that's how I make his. And I actually add in a little bit of this cocoa powder I've been messing with too, playing around with. So there's his so there you go. There's some great ideas and we have a smoothie guidebook so make sure you check out the smoothie guidebook. Go over to my website, JJ Virgin, because that smoothie guidebook will give you 50 plus recipes and show you exactly how to make it. No more shake, powder and water for you. Ho hum. This is the great stuff that will keep you looking forward to having that smoothie every single day. Because this is a habit you want to instill. All right, there you go. This is JJ with Ask the Health Expert. I answer your questions weekly. Plus I interview the top experts in health and wellness. So make sure you never miss a show by going to subscribetoj.com yep, it's that easy. I'll see you next time.

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