Dr Hyman’s Whole-Food Protein Shake

Smoothies, Shakes & Drinks Alkaline Recipes
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I am so excited to share Dr Mark Hyman's upcoming book, The Blood Sugar Solution 10 DAY DETOX DIET with you over the next couple of weeks. I interviewed Dr Hyman last month, and will share my full review and interview in a couple of weeks closer to the February 25th launch date. Until then, I am going to share a few of the delicious recipes contained in the book. I have made many of the recipes over the last couple of weeks proving that this is definitely not a diet of deprivation. I should also mention that the diet is not strictly plant based. There are plenty of recipes for vegetarians and vegans. But, there are also recipes containing lean animal protein. So, there is something for everybody. 

Dr Hyman and his team invited me and two readers to participate in a beta test group to follow his 10-Day Detox Diet program with other bloggers and patients. I posted on my facebook page asking for volunteers and was overwhelmed with people wanting to change their lives with this program. Everybody was a worthy and deserving candidate, and I was so overwhelmed wanting to give a spot to everybody that I had Dr Hyman's team choose Melissa Giammarco Longmire and Rachel Joy Cole to take part. 

Currently, we are in Day 5 of the program and I feel absolutely fantastic. Prior to starting this week, we were all sent a copy of the book, pre-detox instructions, all required supplements, and a motivating conference call. Every day we begin with a daily phone call with Dr Hyman and his staff, as well as emails and a private facebook group that replicates the kind of support you can expect with the online program

What I love about this book and progam is that it truly a holistic approach to detoxing. It is a complete reset of your body chemistry and emotional reality. Yes, the book contains an entire menu plan (core plan or adventure plan) with breakfast, lunch, and dinner options that have been carefully developed to maintain healthy blood sugar levels and deliver nutrient density as well as fabulous flavor. But, in addition to this, you exercise (brisk walking is recommended), meditate, practice deep breathing exercises, record your body measurements, how much sleep you get the night before (and the quality of that sleep), and journal.

Each day has an intention. For example: Day 1: Satisfy, Day 2: Detox, Day 3: Empty, Day 4: Move, and Day 5: Listen. There are specific questions and your record how you feel and what emotions come up as you set your intentions.

Journaling is really powerful, and engaging in an honest dialogue with yourself is confronting but illuminating. Listening.....I should do it more often. A lot of fear has been coming up for me. As I head into one of the biggest years of my life, I am confronting my fear that I will disappoint myself and my family and colleagues, and the fear that nobody will like my book and want to hear anything I have to say. Basically fear that I won't be enough. Yeah...that old chestnut. 

Cleansing is an emotional journey, and each cleanse is different depending on how you enter the experience. I've been eating a clean, gluten free, alkaline plant based diet for many years, and already abstain from gluten, white refined foods, refined sugar, alcohol, caffeine, and eat every little starchy vegetables, grains, and natural sweeteners that can all lead to sugar spikes and weight gain. I also engage in oil pulling, dry skin brushing, detox baths, walk, hike, practice yoga, stretch, and meditate.

This "detox" has been a process of emotional cleansing for me - letting go of what doesn't serve me and clearing out the toxic thoughts that are preventing me from standing in my own power, maintaining an attitude of gratitude, and being open to all possibilties. Basically, allowing life to unfold knowing I have the tools in my toolbox to move forward no matter what comes my way. And having fun with it all and enjoying the journey instead of worrying. However, my emotional state directly affects my food choices. 

My overwhelming take away so far? "You can always be healthier" and emotional health and physical health are inextricably connected. 

I have realized that my "sugar addiction" is grains. Yes, whole grains and akaline grains - quinoa, millet, and amaranth. But, still complex carbohydrates that convert to sugar. When I'm feeling deflated, down, scared, or upset, I crave grains. 

I've also realized that I've been taking my health for granted and haven't been growing and expanding on my health journey. 

I've been under an enormous amount of stress for the last year with Scott's cancer diagnosis, writing my book, and maintaining my recording and work schedule. As a result, I just haven't been able to turn my mind off, and have been suffering from bouts of insomnia and surviving on about 3 to 4 hours of sleep a night. 

Since starting the program I have been sleeping better than I have in years. After soaking in the recommended nightly detox bath with epsom salts, baking soda, and lavender oil, I have felt so relaxed and decompressed and have been sleeping 8 hours a night. I feel like a new person! Our blood sugar levels and internal chemistry really affects our sleep patterns and ability to rest, recharge, and regenerate. 

Health is a daily practice of mindfulness and self love - an evolving journey that involves listening to your body, attending to your thoughts and emotions, and setting an intention for wellness. Dr Hyman's program is not just a collection of recipes, supplements, and exercise guidelines. It's a template for mindful living. I highly recommend this book and program. It's a game changer. Get a sneak preview of the book here.

I love that Dr Hyman begins every day and each day of the program with a nutrient dense smoothie full of protein, vitamins and minerals, healthy fats and oils, and antioxidants. This recipe is Dr Hyman's signature smoothie containing low sugar berries and alkaline nuts and seeds. This is delicious and will keep you feeling sustained all morning long. 

There is also a yummy kiwi and chia seed smoothie, ginger and cucumber smoothie, spiced almond smoothie, and almond and strawberry smoothie in the book. I have been rotating them so far for diversity. Yum! 

I will share more of Dr Hyman's recipes and my experience next week. 

Watch my interiew with Dr Hyman here

Follow Dr Hyman on Facebook, Twitter, Pinterest, Instagram, and Google +

Dr Hyman’s Whole-Food Protein Shake

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  • 1/2 cup frozen blueberries
  • 1/2 cup frozen cranberries
  • 1/2 organic lemon with rind
  • 1 tablespoon raw almond butter
  • 1 tablespoon pumpkin seeds (preferably soaked)
  • 1 tablespoon chia seeds
  • 1 tablespoon hemp seeds
  • 2 raw walnuts (preferably soaked)
  • 2 raw Brazil nuts (preferably soaked)
  • 1/4 avocado
  • 1/2 tablespoon extra-virgin coconut butter
  • 1/2 cup unsweetened almond or hemp milk
  • 1/2 cup filtered water

Combine all the ingredients in a blender (I use a Vitamix) and blend on high speed until smooth and creamy. 

Serves 1. 

*Recipe from The Blood Sugar Solution 10-DAY DETOX DIET Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast by Dr Mark Hyman, MD, copyright © 2014. Published by Little, Brown and Company. 

Published here with permission from the author and publisher. 

Follow Dr Hyman on FacebookTwitterPinterestInstagram, and Google +

Photo Credit: Katy Townsend 

Tip: select perfect avocados

A ripe avocado will have a dark brown/green skin that yields just a little under pressure. Place your thumb on the top of the avocado and it should have a slight give. Really soft avocados have an unpalatable flavour and the brown discolouration indicates the presence of free radicals. I always buy my avocados rock hard so that I can control the ripening process on my bench top. Then I can check them every day and get them “just right”. I buy rock hard avocados every day and have a rotation so that I have at least one that is perfect for consumption every day! To slow down the ripening process place the avocados in the fridge once they are ripe and they should keep for a few days.

Oh Tess, how cool! I’m going to admit that I’m a tad jealous. :) I’m a huge Dr. Hyman fan. I would so love to meet him one day and thank him for all the work he’s done in the functional medicine community. I can’t wait to read more about your experience!

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I totally agree with you Hallie. Dr Hyman is just so amazing as has contributed so much to the wellness community. He is also a lovely, humble guy and I hope this book is a huge success. I just loved it and the program was life changing for me.

Love Dr. Hyman!!  Is the 10Day Detox much different than his other books/plans?  Thanks

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I love him too! This 10 Day Detox is a compressed, fast track version of The Blood Sugar Solution. It’s a fantastic quick reboot you can do whenever you feel like you need a healthy boost or reset. I am going to do it a couple of times a year from now on. I just loved it.

this is DELICIOUS!  I am enjoying it now for breakfast, thank you!!

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So glad you enjoyed it. I thought it was delicious too, and totally loaded with nutrients.

Wow, this looks like one substantial shake - delicious too! I absolutely love lemon in smoothies, just elevates the entire flavor, and of course many nutritional benefits. Looks great!

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I love throwing a lemon, juice, or zest into smoothies too. It just gives everything a lift. And yes, this keeps you full until midday.

That looks yummy, but really high in fat. I’m not a fat-phob, but I am one who, if I look at a nut, see it soon on the scale. And I’m a wild and crazy runner. ;) Many who don’t do intense or frequent aerobic workouts have to monitor fat intake percentages. Thoughts?

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I am a huge believer that good quality cold-pressed plant based fats and oils are essential for good health, and this smoothie contains a great daily dose of those healthy fats. I certainly include coconut oil. hemp oil, or flax oil every day, as well as a handful of raw nuts and seeds etc. So, I personally don’t worry about it. But, every body is different and has different needs. Dr Hyman has a great blog about fats on his site. Check it out.

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I am a big fan of healthy food and make a raw protein shake every morning for breakfast. I tried this recipe today and I really loved it! Great taste and super healthy! The only ingredient I didn’t have was the coconut butter, but I will buy it today and try it again tomorrow. Thanks for inspiring me!

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Awesome! So glad you enjoyed this Carolina. Dr Hyman’s recipes are amazing. Every single one I tried out of the book was fantastic. Enjoy :)

I can’t wait to try this smoothie! I’m curious, Tess, if you’ve got an opinion on obesity and pregnancy. I would assume this detox is safe (it IS whole foods, after all :), but I’m trying to think through what resistance I might hear when I recommend it.

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Arminda - this detox is fabulous for people with obesity. But, I do not recommend detoxing and cleansing while pregnant or breastfeeding. But, I am not a health care professional and each person should consult his/her medical practitioner before participating in any detox or cleanse program.

How many calories is this smoothie?

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If you eat low carb as he suggests, it doesn’t matter how much fat because it’s the right fat and calories to fuel your body. It’s hard to believe, I know. But I started cutting out sugars and starches Jan 1 and I have lost 15 lbs.

I’m on day four of the 10 Day Detox and have already lost 6.6 lbs! I’m convinced the morning protein shake is most of the reason!  So glad to have found a diet that will reset my body and allow me to hopefully lose more weight in the future.

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I don’t think this is a low calorie shake, since your are adding nuts and seeds, I would like a shake to loose the weight too.

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I lost 4 pounds on the 10 day detox. I also get to sleep easier and have a better sleep than in a long rime. It has been great. A friend brought me a wonderful gift of chocolate from a trip abroad and I didn’t even want it. Before the detox, I would have eaten the candy without a thought.

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What do you soak the seeds in…water?

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I do not like avacoda, is there a substitution

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I’ve never read any book from Dr. Hyman but based on the comments and your posts, I think his works are really interesting to read. This recipe looks so healthy as it consists of a lot of ingredients, not only that it is so complex too. I need to try this right away and let my family members to taste it too. I do hope that the outcome would be the same as with the picture. :)

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