Paul's Meal and Heal Shake
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A smoothie I've devloped over several years

My goal is for these shakes (or smoothies) to heal, nourish, protect and taste good.

Below I list and describe the ingredients in the nutritious drinks I make each day.

Some ingredients are powders. In a large container I mix enough of all of the below powders to last about 6 weeks, and use one scoop of that mix in each day's smoothies -- except that I omit the meal replacement powders from that pre-mix, because each day I use a full scoop of one of the meal replacement powders and a half-scoop of another. I pour in what seems a reasonable amount of the liquids. I keep several ingredients (including nuts and the "5 seed powder") in a refrigerator, and a few others in a freezer, following label advice and common sense. When possible, I buy organic ingredients. I assume that this matters more with some things, such as apples and strawberries.

I use a good blender, an Oster Pro 1200, which makes it all remarkably smooth (and I usually run each smoothie 3 or 4 times). I like this better than my previous Ninja blender and others I've tried, because its larger (6 cup) blending cup is made of glass (a hard-to break kind), while the Ninja is plastic, and the Oster is easier to clean, and in the blending process the Oster's multiple blades spin first in one direction, then in the reverse direction, and back and forth a few times, at varying speeds, which leads to almost nothing managing to escape compete pulverization (smoothness, not grittiness) and little sticking to the sides. See https://www.amazon.com/gp/product/B017TZ9SME/

To save you search time, I'll give links to the amazon items I've used and feel are worthwhile. None of these links are "affiliate links" -- they just go to amazon pages -- but if you'd like for a small contribution to go to the Red Cross, with each purchase, at no cost to you, you can buy via smile.amazon.com. I recommend that. Other sources, such as vitacost, may be as good as amazon. The same products at Whole Foods and other stores usually cost more, when available, but may be more convenient for you than for me.

Cost per smoothie isn't as much as it might seem, since I buy mostly in bulk and by discounted subscription, and use only a little of most items in each day's smoothie. It's much cheaper and easier than taking all of these worthy things as tablets or capsules. Perhaps begin small, gradually adding, as I did (began using and studying some of these things in the late 1960s). I suppose that this concoction will seem complex to most people, but by keeping smoothie ingredients together in a few places (in refrigerator, freezer, powder-mix canister and next to my blender), my prep time is briefer than for the average meal, and the resulting smoothie is far more nourishing and tastes quite nice, to me. Adjust to suit your tastes, needs, priorities, budget.

A related experience:
Recently my 95-year-old mother, who had been drinking the smoothies described below, about 5 days a week for a couple of years, was badly injured, by a fall, and when she recovered, a trauma surgeon (one of several kinds of doctors, including neurosurgeons and pulmonologists, who helped her for 16 days in the Critical Care Unit) told me that Mother had recovered better and faster than she has ever seen any patient so badly injured recover, or even many patients with lesser injuries. These unusual, nutritious drinks provided important nourishment that helped her survive.

Ingredients from local grocery stores:

I've gravitated toward using all of these in nearly all of my smoothies:
frozen blueberries, pineapple chunks and sweet cherries
Applesauce, a banana, unfiltered apple cider vinegar
Coconut-almond milk (unsweetened)
Chocolate Almond Milk
Water processed by reverse osmosis (or sometimes home-filtered water or distilled water)
Nuts (when not bought from links below). No cashews or peanuts.
Vanilla Coconut-Milk Yogurt (So Delicious brand) half of a 5.3 oz container
Vanilla Silk Dairy-free Yogurt (soy based): half of a 5.3 oz container

And most of my smoothies include close to 100% of the following (except where noted), usually from amazon, though I do grow some myself, including pecans, lemon balm, rosemary, etc -- and I use quite small proportions of a few items, including DMAE, kelp, rhodiola rosea, apple cider vinegar, eucommia, arjuna, fenugreek, etc -- and more of other items, especially meal replacement powders and Super 5 Seed powder, water, coconut almond milk, coconut oil, lemon balm. Maybe later, if time allows, I'll share more thoughts on quantities, and reasons for including each ingredient and omitting others. Your needs, conditions, knowledge, advisors and prescription drugs will differ from mine, so your ideal smoothie may differ, especially given the significant effects of some ingredients, and your possibly awesomely peculiar sense of taste.

Ingredients from amazon.com:

Super 5 Seed Powder ("High in fiber, antioxidants, omega fats and loaded with protein.")
Ground Raw Pumpkin, Sunflower, Chia, Flax, Hemp Seed Meal By Gerbs

Sunflower lecithin powder (a source of choline and inositol, useful for the brain; an alternative to soy lecithin)

Phood Shake (meal replacement powder -- now my favorite kind, for taste & nutrition)

Magnesium Citrate Anti-Stress powder (with raspberry, lemon, stevia)

Fo-Ti Root Powder (polygonum multiflorum) -- said to increase
longevity and keep hair from turning grey; although I find this easy to grow, it's a bit complex to prepare in a way that avoids unwanted side-effects (diarrhea) so I use just a small amount, of "cured" or "prepared" products like this:

Rhodiola Rosea powder -- anti-stress adaptogen and antioxidant. The rosavin and salidroside forms are both useful, and are probably both usually present, in equivalent amounts, though products may imply otherwise. Hard to grow in warm climates.

Ginger powder -- helpful for digestive and anti-inflammatory effects. Often can be grown from store-bought roots.

Turmeric root powder -- important for its anti-inflammatory properties. Like its relative, ginger, this is a fairly ornamental plant, not difficult to grow (it's one of the last plants to re-emerge in spring)

Black Raspberry powder

Mucuna Pruriens (Kapikachhu, velvet bean), l-dopa source
The product I've used is no longer available, but is probably like this:
https://www.amazon.com/Mucuna-Pruriens-Extract-Kapikachhu-ORGANIC/dp/B0191ITEN0/ -- may be controversial, not for everyone

Oatstraw powder -- used for energy, libido and brain and bone health. Too much can be constipating.

kelp powder (a source of iodine, useful for weak thyroid function)

Lemon balm (or from my own plants of this) -- calming and good-tasting. Diverse health claims, including anti-viral.

Powder from vegi-capsules: mixed probiotics, grapeseed extract, milk thistle, choline/inositol, black currant + Lutein, B complex, Vitamin D, and previously used NAC Detox Regulators, hyaluronic acid others

From amazon.com Subscribe & Save program:

Brazil nuts, raw, unsalted

Maple Syrup (Research shows it helps prevent Alzheimer's, unlike cane sugar, which harms the body and mind in several ways.)

L-Theanine Powder (derived from green tea. Antioxidant, protects cells. For relaxed alertness.)

Gotu Kola (Centella asiatica) -- Long reputed to be helpful for the mind, skin, hair, enhances sleep, said to increase longevity and be helpful against urinary tract infections. Important in Ayurvedic Medicine. I've grown this pleasant little plant most of my life: it looks nice at the base of larger plants and trees. Perhaps best eaten fresh. (Gotu Kola is unrelated to Kola and Kola nuts, which I avoid.) I've recently added gotu kola to my daily drinks, in this form:

Bacopa powder -- said to rejuvenate the mind and relieve stress. This and gotu kola are both called Brahmi and are used for similar purposes.

Psyllium whole husks ("The strongest natural dietary fiber for promoting regularity and supporting heart health.")

Tart Cherry, turmeric and ginger tonic (or tart cherry juice from a local store)

Organic Tahini (crushed sesame seeds)

Thyme powder (helpful against bacteria, mold, acne, cancer, hypertension, etc.)

Orgain Organic Plant Based Meal Powder
organic sprouted garbanzo bean, organic sprouted flax seed, organic sprouted sunflower seed, organic sprouted pumpkin seed, organic sprouted chia, organic sprouted sesame, organic sprouted lentil and organic sprouted adzuki), organic greens blendª (organic barley grass, organic wheat grass, organic oat grass, organic alfalfa grass), organic stevia, natural flavor, organic guar gum, xanthan gum, organic acacia gum, organic spinach,
Other Ingredients: Orgain Organic Protein Blendª (organic brown rice protein, organic chia seed, organic pea protein), organic creamer baseª (organic acacia gum, organic high oleic sunflower oil, organic inulin, organic rice dextrins, organic rice bran extract, organic rosemary extract), organic rice dextrins, organic erythritol, organic cocoa, organic natural flavors, organic sprout blendª (organic sprouted amaranth, organic sprouted quinoa, organic sprouted millet, organic sprouted buckwheat,
organic kale, organic beets, organic tomatoes, organic carrots, organic raspberry, organic blueberry, organic acai, organic banana, organic apple, organic amla fruit (vitamin C), organic food based B vitamin blendª (organic guava, organic lemon extract, organic holy basil), organic annatto (beta carotene)

Garden of Life Raw Organic Meal Powder, Chocolate or sometimes Vanilla ( I use the Phood powder plus either this or the Orgain)

Pumpkin Seed Protein Powder (A source of various minerals and amino acids. Said to enhance bladder health.)

Amazing Grass Green Superfood powder (lately I use kind the kind with watermelon)

Pure papaya with pulp (soothes the digestive tract)
https://www.amazon.com/dp/B0041PKYBU/ (or other papaya: https://www.amazon.com/gp/product/B009YT5W74 )

Organic Pomegranate powder

Taurine powder (Antioxidant, useful for mood, macular eye health, brain, heart, longevity. Vegetarians need more.)

Fenugreek seed powder (useful hormonal help for women and men. Can thin blood, so use caution with dose.)

Vitamin C, sodium ascorbate powder

Organic Coconut Oil

Organic Acacia Senegal Powder (soluble fiber)

Ground Rosemary (powder)

Pea Protein Powder (I may omit this after using what's left)

Beet Powder -- nutritious, lowers blood pressure


Matcha Green Tea Powder (switching soon to another brand of this?)

Ceylon Cinnamon (from a different plant & with better effects than common cinnamon)

Maca Powder -- said to increase energy and libido;
may be goitrogenic when used in a raw form, so I plan eventually to try roasting this for a few minutes before consuming it, or try this: https://www.amazon.com/Navitas-Naturals-Organic-Gelatinized-Pouches/dp/B004KPMKWC

Bare Almond Butter (no added salt or sugar)

Magnesium Threonate (supports cognition): I use one of these per smoothie:
https://www.amazon.com/gp/product/B006P536E6?th=1 (I previously used
https://www.amazon.com/dp/B007LEO4Y6/ -- Contrary to its amazon ad, this doesn't always come in a vegan capsule, so I don't buy these now.)

Macadamia nuts

D-Ribose powder

Ashwagandha powder -- adaptogen, Ayurveda considers this good for energy, relaxation, healing (I use few foods in the nightshade family, but do include this one). Interesting to grow, it makes fruits which look like tiny tomatoes.
Or https://www.amazon.com/gp/product/B00TUDDCJ4

L-Carnitine Liquid, citrus flavor

Somehow I've misplaced my L-Citrulline powder, will add that again when it's found

When making smoothies to share with my mother, I make adjustments, and add d-mannose + cranberry powder

I've added macadamia nuts, various fruits

And coconut sugar (said to lack most of the hazards of cane sugar)

If some of a smoothie will be drunk by someone else, who'd like a sweeter taste, I'll likely add more maple syrup or apple sauce and some coconut sugar and chocolate almond milk (sweetened) and maybe organic apple juice or fruit-flavored Emergen -c powder, and maybe stevia powder or some baby food made only with fruit or with fruits and vegetables.

Organic soybean spread, chocolate
(an occasional addition, after my recent decision that full soy avoidance is not necessary. See drweil.com for a pro-soy case)

Eucommia Powder (I've long used this, have recently added it to smoothies.)
Used to have a eucommia tree, in a large container, may get another

Arjuna powder
https://www.amazon.com/gp/product/B005PB9G0O/ -- this too I've long used, only lately considered for smoothies

The eucommia and arjuna are likely to lower blood pressure, so would not be appropriate for those whose pressure is already low. And quantities, as with other ingredients, need thought and personal customization.

True Lime

Not now in my smoothies:

Ginkgo -- I have a few trees, am trying, though, to avoid putting significant blood thinners like this and willow bark in smoothies (also have a white willow tree) because of my mother's meds.

Pure Vanilla extract
(Often I've used this organic kind instead:
https://www.amazon.com/gp/product/B0002UN7PI/ ) I omit these now partly because of the taste of the alcohol; better for use in cooking?)

Vitamin C powder (as Quali-C ascorbic acid)
(l do use other types of Vitamin C powder, which are buffered, in my smoothies, and may try this too.)

In the past I added Beta-Alanine powder

Not now included, yet worth considering:
Nutritional Yeast Flakes

And I try to avoid adding anything which would make the resulting smoothie taste bad to others, such as valerian and alpha lipoic acid powders and (alas) avocados.

And I recommend boycotting cane sugar and high fructose corn syrup, which are poisons which increase the likelihood of dementia, inflammation, wrinkling skin, diabetes, and early death. Maple syrup is better for you, and other reasonable sweeteners include coconut sugar, stevia, monk fruit

My other supplements:

Beyond the above smoothie ingredients, I take various other supplements, including pycnogenol, D3 (a vegetarian variety derived from mushrooms), L-Arginine -L-Citrulline, Magnesium Malate, B complex, folate, B12, L-Carnosine (the latter 2 are needed by vegans), beta sitosterol, epimedium, vegan dha-epa, CoQ10, acetyl l-carnitine, melatonin, hawthorn, astragalus, and a memory-supporting combo tablet which includes vinpocetine and huperzine. I use a few other things, mostly Chinese herb blends which I don't take each day, containing rehmannia, siberian ginseng, reishi, shiitake, schisandra, cordyceps. Occasionally I take DHEA and mixed tocopherol Vitamin E. And probiotics. And I grow and use olive leaves, and sometimes nibble leaves from my oregano and chinese and siberian ginseng plants, and mints, and sometimes grow reishi mushrooms and others.

Although I read more than a little, about the health benefits and possible drawbacks of everything that I add to my smoothie or supplement list, or that I grow, I imagine that some and probably much of the above is unnecessary to consume, and a few items may, without my knowing it, be counter-productive (at least for some people) and several omitted items are surely important. But it's the best I now know to do (early 2017).

Cautionary memory: Years ago, and for too long, I took too many calcium supplements (usually in mixed mineral or calcium-magnesium form); I no longer take such supplements and suspect that dairy product consumption (which I've long avoided, in addition to abstaining from all other animal products) will someday widely be considered unwise.

Maybe consuming lots of powders like this, even when dissolved after being finely chopped by a good blender, could lead to gallstone problems, for some. And a moderately reasonable, digestion-related argument can be made against mixing protein powders with fruit (though I assume that the presence of protein, fiber and healthy fats counteracts some unwanted effects of sugars in the fruits, etc).. Probably something more about my smoothie recipe is faulty or improvable. Maybe you'll help me discover that. Meanwhile, my belief is that most people would live longer and be healthier if they drank the nutritious drink described above, or a variant.

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