“Sweet as Georgia Peaches” Frozen Breakfast Smoothie

aka Jody’s Honey/Strawberry/Peach Protein Shake

Thought I’d share a great pick-me-up that I use to begin my day with “the good stuff.”

Pre-Warning from Mark Twain :
“Be careful about reading health books. You may die of a misprint.”

Preparation Preface:

I use an instant blender cup to mix this frozen fruit smoothie concoction (because I hate doing dishes & this blender cup serves a dual “serve-it-up-on-the-fly” purpose)…but you can use a full-size blender and your own fancy glass, for all I care. 😉

I have taken care to calculate the calories & grams of protein for you (according to the measurements provided & the brands I use, if specified in any place where I thought these could drastically change). Sorry – you’re on your own if you want carbs, sugars or anything else along those lines.

Hint: When the information isn’t available on a package, I can usually look up almost any ingredient (by portion) through MyFitnessPal, an application I use on my iPhone. You can also log your daily caloric intake and output through exercise here.




Protein (g)

2 oz.  Cranberry juice (organic, pure, non-sweetened)



½ Tbs ground flax meal



2 tsp L-Arginine powder (optional for pre-workout vascularization)

¾ scoop GNC Total Lean 25 shake – French vanilla



1 scoop GNC Women’s Ultramega Maximum Nutrition – vanilla crème



1/3 cup frozen strawberries (non-sweetened)



1/3 cup frozen peaches (non-sweetened)



1 tsp cinnamon

1 Tbs raw honey (best if gotten from a hive in your area)



1/8 cup non-fat vanilla yogurt



Fill remainder of blender cup with water (approximately 6-8 oz. if using large blender)




HSP_smoothieProduces a 12 oz. protein shake that tastes like a delicious frozen smoothie – oh, that’s because it IS a delicious frozen smoothie!

(Color variations will occur based on the ingredients used, especially fruit coloring variations.)

…and, yes, I dirtied a real glass for demonstration purposes…just for YOU! 🙂

Quick (and much abridged) health rundown of contents:

  • Pure cranberry juice helps flush out the toxins/waste products in the liver & kidneys, while providing a rich antioxidant/phytochemical (good heart) fruit source.
  • Flax seed – rich in Omega-3 (‘positive’ fat) and lignans (anti-cancer, anti-diabetes, good heart), with the addition of fiber when seed or ground meal. (Of course, you may substitute the flax meal for flax oil. You should get used to the slight taste difference in your shake very quickly.)
  • L-Arginine – this is one way to get it without consuming meats that will have added fat. Great as a pre-workout for increased vascularization. (More waste product removal, high immunity and good heart.)
  • Protein helps the body to recover more quickly during workouts & rebuild its musculature after being broken down from work-outs.  Protein supplements can also replace other protein sources (e.g., meats) that would come with ‘negative fats.’ I have to go to work a few hours before workouts, so I want to start my day with a good dose of protein at this time and then add some immediately after workouts. You may need to investigate this according to your schedule & daily needs. (i.e., I use less than what many would, especially if you are male and/or a high metabolism athlete, like my teenage son. He uses a much higher caloric product with more grams of protein – and adds peanut butter, to boot. Oh, to have his metabolism – and 8 pack! J) The recommended daily intake of protein for healthy adults is ~0.75 g of protein per kilogram of body weight, or about 45 to 56 g of protein a day. (Some sources will say 1 g per pound; many will argue no more than 0.55 g/lb.)
  • Added nutrients – whether you’re swallowing pills for vitamins, adding in a power (like I do), or adding a liquid multi-nutrient, this is the easiest place to work them in (and a great way to start your day!)
  • Frozen (unsweetened) fruits – I use the frozen variety for a couple of reasons. First, I can get them all year and store them easily. Secondly, this is how I get a frozen smoothie that’s truly “smooth” – without chunky pieces of ice! You’re already starting your day well on your food chart by adding some fruit!
  • Cinnamon – has been shown to help regulate blood sugar & lower cholesterol (good heart!), reduce flair-ups of arthritis (which athletes often develop in their joints early), and has shown some cancer-reducing and Alzheimer’s/Parkinson’s benefits. And it just smells good.
  • Raw honey – besides offering a natural sweetener to your shake, it’s packed with natural nutrients, promoting digestive health, immunity, wound & allergy healing; rich in antioxidants & enzymes, is anti-inflammatory, along with a ridiculous host of other great benefits. (Important Note: Do NOT share your shake with infants less than 1 year of age, whose immune systems cannot fight off any potential botulism that could be present in raw honey.)
  • Nonfat yogurt – rich in calcium, protein & probiotics, oh my! (as well as potassium that can help flush too much sodium out of your body)
  • And speaking of flushing…I can’t think of a better way to flush out the body than with H2O.
    Adding Water helps you to control your caloric intake, balances your body fluids, energizes muscles to work out, & helps get the bad stuff flushed out. (You can add some orange juice in place of ½ the water if you want more flavoring, but never just drink OJ alone – else your blood sugar will spike – always dilute it (or chase it) with agua. Oh, and adjust your calories.)

For any changes to the above “recipe,” just remember to make any necessary caloric & protein adjustments, if you’re counting. (Remember, these amounts meet my particular protein & calorie breakfast goals.)

Also, feel free to change around your fruit or go green by throwing in some spinach leaves to add a veggie component.


Important Disclaimer: I am not a Nutritionist, nor am I representing any company. In the case where brand names have been provided, I am simply expressing to you what I am using at the moment in an attempt to fulfill my own personal dietary goal (and so you can make a comparison of caloric and/or protein amounts in any substitutions you decide to make). I also didn’t add what I consider to be negligible calories.

In the coming weeks, I’m going to try to add some more of my family’s favorite protein shake recipes we’ve adopted or created, so let me know if you have any particular flavors you like & if we have any recipes on hand (or decide to create one), I’ll try to incorporate those first. 🙂

Here’s to your health, -jody


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