Shake It Up

Eating well in the morning is key to providing you with energy for the day ahead. If like me you like to train first thing in the morning, on training days a protein shake is my go to post workout. It is fast and a no-brainer to stay full, focused and fabulous all morning. I have finally mastered the art of making a delicious & satisfying shake. The beauty of shakes is they are so easy to make up with whatever is left in the fridge and ensuring your stocked up on the essentials. You cannot go wrong with the following cupboard staples - your favourite protein powder, berries, coconut water, any greens & flaxseed.

Throughout your conception journey and especially IVF, additional protein is essential to maximising egg quality and is recommended by nutritionist's when undergoing treatment particularly plant protein. Sunwarrior is my favourite - more on that later.

THINK PINK

Whizz in the blender:

220ml coconut water*, 4 frozen strawberries*, 1 scoop of vanilla protein , 1/4 banana, 1tsp maca powder and 1 tsp of almond butter (brands below)

Tips -

* Always add your liquid base first to the blender. You can substitute coconut water for water.

* If you have bought fruit & will not use it in time before it goes off put in the freezer and you can add to your smoothies as a substitute to adding ice. Chop the fruit in half before freezing so it blends quicker.

Health Benefits:

This shake is packed with antioxidants from the strawberries, an excellent source of vitamins C & K and provides a decent dose of fibre, folic acid (essential to preventing birth defects whilst pregnant) and potassium. Try to add a form of berries to your shakes - they are rich in antioxidants, especially blueberries, read more on health benefits of berries on my Flexitarian article. Banana's are beneficial in improving sleep quality (thanks to vitamin B6) and relaxing your muscles (due to the magnesium content). The banana will thicken the smoothie but is high in fructose so try to limit how much you use to a 1/4. Maca is brilliant to add to any shake to help balance hormones and increase egg and sperm health.

GREEN & LEAN

Whizz in the blender:

220ml coconut water, handful of blueberries, handful of spinach, 2 tsp of alkaline supplement (try using Super Elixir) , 1 scoop of vanilla protein, 1 tsp of flaxseeds and 3 ice cubes.

Health Benefits: This shake is refreshing and full of green goodness with the spinach and alkaline supplement. I tend to add whatever greens I have in the fridge at the time to shakes. Green leafy vegetables such as kale, spinach and cucumber are brilliant for upping antioxidants and keeping your immune system strong pre-conception. An alkaline supplement will help boost the alkaline PH in your body. Leafy greens such as spinach are full of vitamins, minerals, and disease-fighting phyto-chemicals to improve overall health especially reproductive health and semen quality.

Blueberries are my go to berry and are hailed as a superfood due to their high antioxidant properties. They are packed with vitamin C which is crucial for collagen production, to shield the skin against harmful free radicals and boosting the immune system, keeping it strong to prevent cold's and flu.

ALMOND CHOCOLATE

Whizz in the blender:

200ml unsweetened almond milk, 1 tbsp raw cacao (or cocoa) powder, handful of ground almonds (tsp of honey optional). Health Benefits: This shake is the perfect indulgence, 100% guilt free with no nasties from the chocolatey taste of the cacao. Although cow's milk is very nutritious and rich in calcium, it is not for everyone as many people have intolerances to dairy products. Nut 'milks' are a great alternative and almond is the most popular option and usually fortified with vitamin D which has many health benefits for conception. It is low in fat but high in energy giving protein, fatty acids and contains calcium, along with other minerals and vitamins. You can make your own almond milk by blending a handful of ground almonds with water, or can buy ready-made. Make sure you look for organic unsweetened to avoid consuming unnecessary sugars which can irritate the gut. Raw cocoa is an unprocessed superfood, if you are craving sweetness it is great to add to smoothies and tastes delicious rather than reaching for sugary treats which will cause your blood sugar to spike.

BERRY BRILLIANCE

Whizz in the blender:

10g Bodyism Body Brilliance supplement, handful of frozen berries, 220ml water or coconut water

Health Benefits: Although it is very simple, this shake is packed with vitamins & minerals to dose you up on healthy goodness. The Body Brilliance protein supplement is an all natural vegan protein & fiber shake made with super greens & energising herbs. I really love the Bodyism supplements for general health and wellness.

Recommended Ingredients

All of the recommended products are not an ad and I am recommending because I love and always use them. There are so many products available and it can be really confusing what to chose, so here is what I like and why:

Almond Butter

I add almond butter to smoothies when I want them to keep me going for longer and as a meal replacement. I will add a tbsp (recommended by my personal trainer) of Pip & Nut or Meridian almond butter. Both these brands contain no palm oil in their nut butters. Many main stream brands of peanut butter use palm oil as an emulsifier. This is done because the oil from nuts and seeds naturally separates. Some manufacturers remove the natural, nutrient-rich oils from nut and seed butters to replace them with palm oil. So why is this so bad? Not only are you not reaping the health benefits but the large scale cultivation of palm oil has been cited by environmental groups as a threat to the orangutan and other primates that inhabit the rainforests of Indonesia. The impact of these plantations include deforestation, habitat loss of critically endangered species and significant increase in greenhouse gas emissions.

You could opt for an alternative nut butter such as hazelnut or peanut but almonds have an endless list of health benefits as a high quality protein and good source of antioxidants, vitamin E, copper, magnesium, fiber and healthy monounsaturated fats. Almonds are proven to be beneficial for weight loss because they are low in carbohydrates but high in fiber and protein (keeping you fuller for longer, reducing hunger).

Bodyism Body Brilliance Supplement

I have been a big fan of James Duigan's Bodyism / Clean & Lean movement since his first book and although the supplements are not the cheapest they really are the best. If you are wanting to make a healthy change to your diet and lifestyle I can not recommend James' books enough. All the supplements are all-natural vegan protein free from gluten, sugar, soy, lactose, whey, artificial colours and preservatives (basically no cr*p!). The body brilliance supplement is a chocolate flavoured protein & fibre shake made from super greens, minerals, energising herbs, fruits and vegetables. All the finest ingredients are used so you know your putting goodness into your body. Alot is packed into this supplement includin green tea & guarana helping to boost your metabolism and encourage the body to burn fat quicker. There is also a powerful blend of herbs and spices (including cinnamon!), which can naturally help to keep your blood sugar levels stable and avoid sugar craving. The super greens will help your body flush out toxins easily and anti-inflammatories like Aloe Vera, green tea and turmeric will help your body repair and heal post workout. Last but not least it contains probiotics which can assist gut health, restore good bacteria and support your digestive system.

You can buy a single sachet to give it a go to see if you like it, also the perfect travel size or can purchase 240g. Available directly on Bodyism, Space NK and Selfridges. Check out the other supplements whilst your browsing.

Sunwarrior Protein Powder

The perfect shake begins with the right powder. Many powders contain whey or casein, both dairy-derived proteins that can create food intolerances. Sunwarrior is a plant based protein powder that is 100% vegan, organic, gluten free, dairy free, soy free and cholesterol free. It is a pea protein which is proven to be the most digestible for human consumption and contains an ideal combination of essential amino acids for enhancing sports performance and helping revitalize your muscles when you exercise. Unlike other protein powders on the market it is hypoallergenic, higher in protein and lower in carbs and sugars. It is available to buy online or in specialist stores such as Planet Organic, Whole Foods and John Bell & Croyden. I normally use vanilla protein but also have the chocolate flavour which is very good too.

Super Elixir Alkaline Supplement

Google 'Super Elixir' and within a minute you will find out that Elle Macpherson is quite literally 'The Body' of this super greens supplement. Created by pharmaceutical company Welle Co, the Super Elixir is a daily natural multivitamin, made from premium whole foods with zero synthetics. Swap your supplements for 2 tsp of this mixed with water each morning. Although it is not a substitute for a healthy diet and lifestyle, alkaline supplements can assist in making your body more alkaline. The less acidic your body the less likely it is to get illness and to be healthier overall. Most people's bodies are excessively acidic due to high stress levels, a diet high in meat, sugar consumption, and other acid-forming habits such as alcohol. I have been using the Super Elixir for over a year for the health benefits and finds it increases my energy for the day. You can buy online or if in London at Selfridges.

Lisa x