YouTube: Dr. Clyde ENERGY SHAKES

For a simple 400-kcalorie energy shake, put 1 cup low or nonfat milk or full-fat plain unsweetened soy milk into a blender with 1 Tbsp nut butter (almond or PB), 1/2 cup uncooked oats (or other cereal grain), and 1/2-1 cup berries or 1 piece fruit.  To make the shake healthier add the following (increases total kcalories to 600, so if you need to keep it to 400, reduce some of the previous ingredients):  1/2 cup plain unsweetened low or nonfat yogurt, 1 Tbsp ground flax, the contents of 1 green tea bag, raw wheat grass (1/4 basket of raw grass), 1/2-1 tsp each of cinnamon, cocoa nibs or carob and even fennel if you like that taste.   I often use both a small piece of fruit as well as berries, and when in season raw pomegranate (the seeds and white interior).  Instead of just oats I usually use a mix of grains, including rye, barley, amaranth, etc.  You can go up to 3/4 cup total grains if you are  physically active, but I recommend not going higher than that.  Consume 200 kcals servings at a time, with at least 30 min between servings.  This shake is ideal for one serving 30-60 min before and immediately after exercise with water.  Here is the YouTube video of me making these shakes (see my YouTube.com/DrClydeWilson channel):