If you are like most Americans — and these days, most HUMANS around the world — you are starting your day with cereal, toast, a bagel, pancakes and, possibly, an egg.

The irony is that we think this is a healthy breakfast, that it won’t make us fat — it will unless you are a workout junkie (I can define that in another post) — and that it’s good for our energy.

Nothing could be further from the TRUTH!!! Which is that a high carb breakfast gives you energy for 20-60 minutes, then a crash. It leaves you with brain fog because your brain has used up that bit of energy and has nothing left. Whereas a high fat, high protein breakfast FEEDS your muscles and your brain!!!

Here’s the trouble with that breakfast: you are likely:

  • hungry an hour after breakfast
  • and/or grouchy in the am
  • STARVING by lunchtime (even though you’ve eaten “plenty” and snacked a bit)
  • a snacker or grazer
  • and there is an excellent chance that you are riding the blood sugar rollercoaster.

Thank you to Dr. Kelly Brogan who has written two of my most favorite books — this one on depression & this one on owning yourself — for the basics in this shake! I’m a huge fan and follow her on IG!

Here’s my quick morning breakfast SHAKE!

  • 1/2 c frozen org cherries or berries (or fresh if in season)
  • 8-12 oz any combo of: drinkable yogurt, coconut water, fermented coconut water, coconut milk
  • 2 scoops Arbonne Protein powder, chocolate or vanilla
  • 1-2 Tbsp organic almond butter
  • 3 pastured egg yolks
  • 1 Tbsp organic flax seed oil (buy it here or check your local health food store — DO NOT BUY if it’s not refrigerated)
  • 1-2 Tbsp ghee (buy it here or make your own)

Optional: powdered vitamins/supplements, colostrum, a small chunk of fresh ginger (omg, heaven)

Blend & enjoy!

Why Fats Are Important

PLEASE if you are not used to lots of fats, add the oil and ghee after you’ve been drinking everything else for a couple of weeks. Add the flax seed oil after 2 more weeks 1 TSP AT A TIME for two weeks, then the ghee 1 tsp at a time for 2 weeks. When your liver and gall bladder are not used to digesting fats, you have to wake up that mechanism. Otherwise you’ll get gas, bloating, runs and ugh-ness.

Why would you bother? Because high quality fats are the building blocks for healthy cells — you CAN NOT have healthy cells without them! In fact, eating poor quality fats is one of the prime destroyers of health. Change your fats to top quality before doing anything else. Eat fatty fish like salmon, sardines, mackerel. Eat fatty meats — ribeye, bacon, dark meat poultry. Use pastured butter or ghee to cook with and to eat. Vegetable oils are the most important to get right because poor quality is poison! We use (organic only) avocado oil, coconut, top quality olive oil (or skip this one). xoxoxo

WHY these ingredients & WHERE to buy

Cherries/berries have fiber & antioxidants

Yogurt is full of beneficial enzymes, excellent for gut health. Coconut has electrolytes and good healthy fats.

Arbonne protein: 20 grams protein, 24 vitamins/minerals/electrolytes, all essential amino acids, GF/SF, certified low glycemic, verified non-GMO, tested for heavy metals and contaminants (see below for purchasing info)

Almond butter instead of peanut butter because peanuts are not nuts, they are legumes. And peanuts tend to be high-mold so I avoid.

Pastured eggs: if you don’t know where to buy pastured eggs, contact a local WAPF chapter leader and they can help.

Flax Seed Oil: fabulous fat, excellent for building cells, used in many cancer treatments. NOTE: too much of any fat when you are not used to it can cause gastric distress. Best to start slow, with 1/4 tsp even, and work your way up to the full Tbsp.

Ghee: same, start slow. You can easily make your own (I make it 2-3x a month, we love it!) or buy this one: Indian Foods Ghee https://amzn.to/2Mp6gjt

GET my CLEAN Protein Shake Mix here!

  • Click here
  • 4 flavors: Chocolate, Vanilla, Unflavored (look for the Daily Protein Boost), Strawberry (for a short time)
  • When you are ready to purchase, text me at 859-550-3862 and let me help you get the best deal!!!

Why I no longer use Collagen

I never saw improvement in my hair, skin, nails. Collagen is NOT the same as protein. It has an incomplete amino acid profile plus you need to double your scoops on most of the products found on Amazon to get the same amount of protein as Arbonne. No vitamins/minerals, and from the skin of cows (so better be grass-fed and humanely processed, pleased).


If you’re looking for a career change or want to break into the health & wellness field and be a part of the solution, send me an email at sallyoh@pm.me

Remember to Practice forgiveness and to plant seeds of love and hope everywhere everyday. xoxoxo


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