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Optimizing Wellness with Protein

Posted to: Wellness Blog by Dr. Joanne on Apr 15, 2014
Tags: healthy (42), supplements (8)

What is the benefit of adding a protein drink to my diet? When is the best time to drink it?

Protein drinks taken in the form of a smoothie are an easy and practical method for adding more protein and nutrients to your diet.  They can be used for the breakfast meal or as an energy boosting snack in-between meals.  Starting the day off with a protein rich smoothie at breakfast will help keep your blood sugar balanced throughout the day and keep those sugar cravings at bay! Combining a protein powder with fiber and oil will help satisfy your hunger longer and give you more. Adding greens and high antioxidant fruits to the smoothie will help you receive maximum nutritional benefit. If you are trying to lose weight, a daily protein smoothie is a great meal replacement option and can help you achieve your weight loss goals.

Ingredients listed below are only suggestions and amounts can vary to your preference.  Feel free to be creative!

Basic Protein Smoothie Recipe

In a blender combine ingredients and blend until smooth.

8-12 oz       Unsweetened non-dairy drink (or water) – rice, almond, coconut, hemp or oat milk.
2-4 Tbsp Protein powder (whey, hemp, pea, rice)
¼ -  ½  cup Fresh or frozen berries (blueberries, raspberries, black berries etc), banana, pineapple etc. Berries are a great choice as they are lower in sugar and full of antioxidants.
½  Tbsp Seeds as a fiber source – ground flax seeds or chia seeds. Flax seeds are a great source of fiber for women looking to support hormone balance. Chia seeds are a good source of omega-3 fatty acids.
½ cup Fresh greens such as kale, spinach or chard.  Don’t like the taste of greens? Try adding frozen spinach – you won’t even be able to taste it!
½ Tbsp    Healthy oil - coconut oil, flax seed oil, fish oil, hemp seed oil, or 3-6-9 blends. Barlean’s makes the Omega Swirl fish oil supplement – if you can’t stand the oily fish taste of fish oil liquids,  this is a great way to get more Omega-3 fatty acids into your diet. These Omega swirls work great in smoothies!
1-2 tsp Spirulina or Chlorella
1-2 tsp Bee pollen
1 serving Super antioxidant berry powders such as Camu Camu, Acai or Gogi. Try Maca powder if needing an energy boost.
  Ice if desired


Margot commented 2014-05-02 12:02:08
You told us the healthy amount of fiber we need,. Can you tell us how much daily protein is needed?

Dr. Joanne commented 2014-05-06 23:20:44
Hello Margot. Protein requirements may very from person to person. The typical range for adults is 0.8 -1.1 grams per kg of body weight. So for the average 150 lb adult that is about 55 to 75 grams per day. Persons desiring to lose weight may need more, as would athletes or very active individuals. Make sure you are getting at least the minimum requirement and then increase to meet your energy and appetite requirements.

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