Elevate Your Morning Routine with a Nutrient-Packed Coffee Shake

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Love the Taste of an Iced Cap? Try This Nutritionally Elevated Coffee Shake!

As midlife women, many of us have a morning ritual that revolves around a beloved coffee. Whether it’s a simple black coffee or a delightful iced cappuccino, it provides the caffeine boost we crave to jumpstart our day. But, let’s be honest, a morning fueled solely by coffee is like building a house out of straw—it won’t withstand the whirlwind of our busy lives.

The Morning Nutrition Challenge

Skipping breakfast is a common habit. Sometimes, we’re not hungry. Other times, it’s due to a hectic schedule that barely allows us to get out the door, let alone have a meal. Some of us might be trying intermittent fasting (is intermittent fasting is right for you?). Whatever the reason, this pattern can create a nutritional gap that, over time, may affect our muscle mass and bone mineral density. Missing this start-up nutrition means we’re also missing the macro- and micro-nutrients essential for our overall health and longevity.

Benefit now but pay me later? The hidden impact of missing your morning meal

• Nutritional Insufficiency – Skipping breakfast regularly can impact lean body mass and bone health, depending on how the rest of your day’s nutrition goes. This is especially important in peri-menopause and after the menopausal transition.
• Increased Snacking – Missing the morning meal often makes us more vulnerable to afternoon or evening unplanned snacking, which tends to be more of an emotional event rather than nutritional one.
• Restrict-Binge Cycle – In response to the above unplanned snacking, a cycle of restriction and binge eating can be triggered, further complicating our dietary habits and our relationship with food.

A Delicious Solution: The Coffee Shake

You don’t have to eat a traditional breakfast to give your body the nutrients it needs to start the day strong. When your body feels most ready to have something, consider trying this Coffee Shake. It has the taste of an Iced Cap but is packed with bone-preserving nutrition and the power to keep you satiated.

Why This Coffee Shake Works

This coffee shake is not just about the caffeine; it’s about giving your body a balanced start. The banana provides natural sweetness and potassium, crucial for healthy blood pressure. The milk adds calcium and vitamin D, vital for bone health. The protein powder offers a satisfying protein boost, helping to maintain muscle mass. And of course, there’s the beloved caffeine to keep you buzzing.

Coffee Shake Recipe

5 from 1 reviews

Iced Coffee Shake

 

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Prep time

5 mins

Total time

5 mins

 

This Iced Coffee Shake is like an iced cap, only nutritionally elevated!

Author: Energize Nutrition

Recipe type: Breakfast, Snack

Serves: 1-2

Ingredients

• 1 small banana
• 1 cup coffee (either freshly brewed or an iced brew)
• 1 cup milk of choice
• 1 scoop protein powder
• Ice (1 handful)

Instructions

1. Add the first 4 ingredients to a blender and blend until smooth.
2. You can either serve with whole ice cubes or blend the ice cubes into the shake for a thick and frothy cool drink.

3.5.3251

Coffee Shake Variations

• I use a vanilla-flavoured whey protein, but you could also use a chocolate-flavoured protein powder for more of a mocha vibe. 
• Add in a tablespoon of PB2 powder (unsponsored) for a chocolate peanut butter cup coffee shake! 
• While protein powder is convenient, it is also very expensive. You could use a ¼ cup scoop of skim milk powder (unsponsored). You’ll still get a protein boost, and ALSO get a boost of bone preserving micronutrients like calcium for a fraction of the price. You can find skim milk powder in your local grocery store, usually in the breakfast food aisle, near the canned milk section.

Image from Canva

Image from Canva