Itz Holistically Wholesome

I enjoy drinking shakes. Not only is it tasty, but it is filling and serves as an excellent meal replacement. There are several ways you can enjoy your shake, but my favorite is a delicious, chill, and creamy jar of Peanut butter Protein shake. I started drinking shakes a couple of years ago after discovering that it provides a means for me to get the protein that my body needs, especially since I was working out a lot more.

Protein is one of the primary nutrients that the body needs. It helps to build and maintain muscles and supports growth, development, and repairs. The average person needs approximately 0.36 grams of protein per body weight. For example, a person who leads a sedentary lifestyle and weighs 150 pounds will need 54 grams (150x .36) of protein daily. If you are active, you will require a lot more; For example, a bodybuilder may require a gram of protein for each pound of fat. So, if you are 150 pounds, you need 150 grams of protein.

It is far better to obtain protein through meals, yet due to the demands of life, many people may not have the time to do so daily. This is where protein shakes come in because it is quick and easy to make. There has also been an increase in protein powders on the market, but I prefer to make mine using raw ingredients such as nuts, dates, bananas, seeds, etc.

Whatever means you choose to increase your protein intake, remember that moderation is essential as too little or too much of anything may negatively affect the body.

Peanut Butter Protein Shake Recipe

Ingredients:
One large ripe banana
3 Medjool pitted dates ( can add more if you desire a bit more sweetness)
1 cup nut milk (optional; you can use water instead)
1 cup mixed raw nuts (cashew, almond, pecan, Brazilian nuts)
One tablespoon of peanut butter
One tablespoon of chia seeds
One tablespoon of hemp seeds
1tablespoon sesame seeds
One teaspoon of flax meal
1/2 teaspoon vanilla
pinch Himalayan salt
1 cup ice cubes (optional)

How to make

Combine all the ingredients in a blender or nutribullet and blend until smooth. Please note that I use raw nuts in addition to nut milk if store-bought because the protein content may not be sufficient.

Enjoy and be blessed.