breakfast of champion dog-men

Dexter’s delicious protein shake

I used to feed my dogs “dog chow”. From friends in the blogging world, I found my critters did much better and were healthier, with protein, antioxidants, vegetable-ingredient sourced ( and grain-free) dog food. At nine years old now, Comet and Dexter are at a healthy weight, get regular exercise, and have the energy of younger dogs. And at their relative age in human years, I feel much younger since I retired. Maybe it is the better diet and exercise I am getting?

My wife and I now avoid processed food, refined sugars, and carbohydrates. We consume very little bread-products, more fruit and raw vegetables, and much less red meat. And my breakfast/ brunch has radically changed. Every morning, for the last two months, my day starts with a smaller quantity of coffee – a single 8 oz cup, and a home-made protein shake. I make it with one or more of frozen sliced bananas, strawberries, nectarines, mangoes, or like today, fresh blackberries. It has lead to eating a smaller lunch and a light dinner.

Many health advocates promote consuming foods containing varied exotic ingredients such as acai berry to various herbs. For a short time I tried one or another product, from ‘nutrition’ companies, spending a hundred dollars a month, but soon realized I could do better without exotic ingredients. I found I can shop online for some items and pick up fresh fruit and other items locally. My grocery list varies with the fruit bought, cut up and frozen.

Shopping List

  • Orgain Organic Plant Based Protein Powder, Vanilla Bean – Vegan, 2 Lbs (Amazon) $19.99 – $26.99 [abt 30d supply]
  • Blue Diamond Almond Breeze Original Unsweetened Almond milk, (Walmart, Amazon, Costco) $ 2.64 /0.5 gal [ abt 1 wk]
  • bananas, organic $0.69 / lb [varies]
  • PBfit All-Natural Peanut Butter Powder, Powdered Peanut Spread From Real Roasted Pressed Peanuts, 8g of Protein (30 Oz.) (Amazon) $9.98 [2 – 6 months +]
  • Kirkland Organic plain Greek Yogurt, 48 oz, (Costco) $7.59 [2wk +]


In the morning I make my go-to cocktail:

  • 8 oz of unsweetened almond milk (per serving)
  • 1 scoop of protein powder (vanilla-flavor, of late)
  • 1/4 cup of frozen bananas, sliced ( lately, I started buying “organic”)
  • 1/4 cup of fruit, depending on preference
  • 1/2 scoop of peanut butter powder
  • (optional) 4 Tbsp of plain Greek yogurt

Pour milk, then the other ingredients in a blender. ( I use an Osterizer with a crushed -ice setting), Blend together for 2 minutes until frothy. Serve cold. Makes 2 servings.

image courtesy of Dexter’s assistant (he’s got hands)

And what about the dogs? Hopefully, you gave them a little breakfast and filled up the water dish so you had some peace to make your breakfast shake. Well, now that you are fortified, there is nothing holding you back from a good walk.



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