Sebastian Shakes

Here’s a quick and easy to make shake that’s packed with protein and energy to get you and your day started!

Ingredients
400 ml room-temperature or cold coffee (make this the night before)
1 frozen banana
1.5-2 cups ice
3 tablespoons unsweetened cocoa
2 scoops chocolate protein powder
1 handful walnuts

Directions
Place all ingredients in a blender and blend until you hit your desired consistency. If you want a thicker shake, use two cups of ice.

Nutritional Information
Calories: 615
Protein: 56
Carbohydrates: 46
Fat: 23

Coffee
A review in the American Journal of Clinical Nutrition concluded that coffee can help control your insulin levels, deliver antioxidants, and even ward off cancer.

Banana
Not only is it packed full of vitamins and minerals, but it’s also an ideal source of fuel for athletes. Bananas have a good mix of glucose and fructose, and studies show that’s beneficial for people who train hard.

Cocoa
A study in Oxidative Medicine and Cellular Longevity found that cocoa has more healthy phenolic compounds and a higher antioxidant capacity than green tea, black tea, or red wine.
Those chemical compounds may help prevent cardiovascular and metabolic diseases. There’s even evidence of cocoa benefitting blood flow and blood pressure.

Whey Protein
It’s one of the most bioavailable protein sources in the universe—meaning your body can easily absorb and use it—and there’s mountains of research supporting its effectiveness for improving and maintaining your muscle mass and strength. Other benefits include improving your ability to control your blood sugar and appetite, improving your immune system, and helping keep cancer away.

Walnuts
These nuts have the highest omega-3 fatty acid content and antioxidant capacity compared to all other nuts. Plus, a review in the American Journal of Clinical Nutrition concluded that walnuts could improve your blood lipid profile and fight inflammation. A new line of investigation even suggests that walnuts may potentially help maintain brain health as you age.[:]