The Secret Weapon That Will Finally Bring You Health/Weight Loss Success


The thing that trips almost everyone up when they try to eat better with the goal of having more energy, feeling and looking better or trying to lose some weight is that whenever we cut back on calories the cravings kick in and become so persistent that it will send even the most avid healthy eater to the pantry or fridge in the quest to find something to eat. And that something is usually something sweet and processed with no nutritional value whatsoever that will fuel your cravings even further so we simply tend to overeat the wrong things which is how we get and stay overweight.

One new strategy to combat this it the idea to add lots of healthy fats into your diet while reducing things like sugar and grains. We can eat as much as 60-70% of our diet with these ‘good for us’ fats which keep us feeling full and satisfied which makes these cravings become a thing of the past. We gain back the control over what and how we eat.

Note: If you do cut down on your carbohydrates (sugar, grains) and feel really hungry or ravenous, this is a sign that you have not replaced them with sufficient amounts of healthy fat.

Sources of healthy fats that you will want to add to your diet include:

Olives and olive oil – for cold dishes only, not for high temperature cooking
Coconuts and coconut oil – for all types of cooking and baking and especially good for high temperature cooking
Butter – from grass fed cows
Raw nuts (not roasted) of all kinds, almonds, pecans, cashews, macadamia nuts etc
Eggs – free range
Meat – grass fed
Seeds – Chia, flax, hemp, pumpkin, sunflower, sesame
Palm oil
Nut oils – unheated organic

Note about Chia Seeds

If you wish to lose excess body fat these tiny ‘super seeds’ will be your new best friend.  Rich in omega-3 fatty acids, calcium, and iron, chia seeds act like a sponge absorbing sugar and stabilizing blood sugar levels. They also promote detoxification by binding to toxins and carrying them out of the body. Because of their high fiber content, the tiny seeds can hold up to twenty times their weight in water, so when they are mixed with liquid they plump up and absorb the moisture.

Add them to your oatmeal or put them in a bowl with unsweetened chocolate almond milk – they will absorb the liquid and gelatinize, similar to the consistency of a rice pudding. These little babies are super nutrient-dense and one easy way to inlcude them in your diet is to add them to a healthy breakfast.

If you do NOTHING ELSE towards getting healthier this year try ADDING this very special breakfast Health Shake that is packed with healthy fats into your life every day and you will be amazed at the magical results you will receive even without doing anything else.

The reason it works so well is that it the quickest way to get on the nutrient-dense eating track so you can get yourself healthier and quell the cravings because you are supplying your body with high quality nutrition. After just a week or two (sometimes sooner) the magic will start to happen.  Your clothes will begin to feel looser as excess body fat starts to melt away and you will have so much energy you will feel you could jump tall buildings with a single bound.

But you will need to make yourself a Shake every single morning and if you can drink some of it within an hour of waking that’s even better.  If you are leaving home for the day, put the rest of the shake into a cooler bag and take it with you. No matter what you have to do, make it and get it into your tummy and then the rest of the day will be easy.

Creating the perfect Health Shake:

1. Select your protein
2. Add your fiber
3. Add your fruit
4. Add water, ice and blend!

Basic Health Shake recipe

1 scoop of protein powder (whey or plant based)
1 serving frozen fruit (I recommend frozen or fresh organic berries)
Liquid (water, unsweetened coconut water, almond** or any nut milk)


1 tablespoon of nut butter
1 tablespoon chia or hemp seeds
1 tablespoon freshly ground flaxseed meal
1 fresh (or frozen) green leaf of some kind (Swiss chard, kale, spinach etc) or 1 scoop greens powder
¼ cup coconut milk*

*Note I recommend real full fat coconut milk not the watered down ‘lite’ kind if you are buying it in a can. The fat in coconut is the healthiest fat in the world so do not be afraid to use it. What we want to do is get this healthy fat into our body so it can supply us with lots of Omega-3 healthy fat so we can curb cravings and not resort to eating so much nutrient-poor  foods.

**Note: I make my own almond milk but blending 1 cup of raw almonds in 2 cups of water in my high speed blender. I then strain the milk and keep in the fridge. The fibrous almond leftovers I keep in the freezer until I get enough to make some raw almond cookies.

My personal Health Shake recipe

½ cup almond milk
1 tablespoon flax meal* (I blend flax seeds each day in a little Magic Bullet blender)
1 tablespoon chia seeds* (the flax and the chia is REALLY important to fill your tummy)
2 handfuls of frozen berries
1 Swiss chard or kale leaf from my garden
1 scoop Sun Warrior protein powder
2 tablespoons full fat coconut milk
Water and ice

The chia and flax seeds are essential I have found for filling me up and staving off hunger pains for at least 3-4 hours. Without them it does not work as well so I make an effort to always include them.

I could not live without my shake now. It is so satisfying I have found I don’t need to worry about eating for hours which gives me plenty of time to organize my next really healthy balanced meal with a portion of quality protein that will get me right through until dinner time. If I need a snack an apple and a handful of nuts or some yoghurt with some protein powder stirred in are enough.

These Health Shakes will truly change your life

First, if you are eating mainly processed foods (things that come in pretty boxes and packets that are nutrient-poor) and not yet eating in a nutrient-rich healthy way, these Health Shakes are the fastest ticket  to not only improving health but losing weight and feeling fantastic as well.

Do this one thing each day, and you will naturally shift your desire toward eating in a healthier overall way as you experience the health, energy and personal performance results and want more of a good thing.  After you have had your shake, I promise you, you will feel so strong and empowered and regardless of what else happens in your day you will be better equipped to handle it.

Without proper nutrition daily challenges become so much more stressful and this is what can also cause you to grab the wrong thing to eat just to cope. When you have had your shake you will happily find it is so much easier to make better food choices for the rest of the day. You will magically have little desire to shovel the wrong things into your mouth as you have had such a great start to the day.

If I can inspire you to do this ONE thing right then I will have succeeded in helping you live a better healthier life.

I have written a detailed eBook about eating this way with all of your meals so you can supply your body with quality nutrition to improve health or lose weight. If you would like to take yourself to a higher level of health and wellness this year you can see it here: 21 Days To Healthy Eating

Your health is still your best investment – everything to gain, nothing to lose…

Please leave a comment after you try this and tell us all your fantastic results so we can encourage eat other to continue to eat healthier.

For more tools and resources from Carolyn Hansen to assist you in attaining your goals and achieving the success you desire in life, please visit:

Carolyn Hansen Fitness



  1. abderrahman benchadda says

    et merci pour les information
    bonne chances

  2. Hi there

    I would love to reply but I can only speak English.
    Thank you anyway.


  3. Carolyn,

    Abdor says, “Thanks for the information” and I agree. Nice article. Merci Abdor!!

    Thank you,


  4. Hi Rick

    Thank you for you nice comment.
    Most appreciated.


  5. Thank You so much for this Article Finally something that is not off the wall Ingrediants that i can not find. I know that I am going to love this. Again thank you so much. Blessings Melody

  6. Hi Melody

    Thank you for your nice comment.

    Yes the shake is very simple but it works so well. It has to be my best health discovery in a very long time.
    No matter how well we try and eat we usually fall short somewhere. This one shake can give us up to 50% of our daily needed nutrients in one hit and that makes the rest of the day much easier.

    Please try it and tell me what you think after a few days.


  7. Hi,

    Thank you for this information.
    However I believe that doing something good for us also means doing it in an environment friendly way. I am disappointed to see that Palm oil is being recommended at a time where a ridiculous amount of rainforest is being destroyed for Palm oil. Rainforests are essential to the planet health and also because of this destruction process lots of animals loose their habitat. Animals like orangoutans are at risk of disappearing if things are not being done. I personnally try and avoid Palm oil and I think there are enough good fat around to not have to recommend palm oil.

  8. Hi Vanessa

    Thank you for bringing that aspect to our attention.
    The little bit of palm oil that is used in a healthy diet is nothing to what is used in most processed foods. It is also used in cosmetice, soaps, shampoos and many other products that we all use.

    It is this extensive use that is doing the wildlife out of a home not the little bit consumed as part of a healthy diet.

    Us cutting out processed, packaged convenience foods would be a great way to stop them chopping down rain forest to make way for pam oil plantations.


  9. Thank you Carolyn. This sounds great and I just can;t wait to get started. I am off to the Health Food shop to get all the ingredients. Nothing else has worked for me and I am sure this will do the trick.
    Love, Yvonne

  10. Hi Yvonne

    I can promise it will work for you. It does take a different mind-set than the way we have been conditioned to screw our food intake down so it fits through the eye of a needle. Then the cravings take over, we overeat and we feel bad.
    And we stay on the weightgain/loss merry-go-round.

    This is the opposite, feed your body the nutrients it needs and you will be working with it not against it. The idea is to get healthy first and other benefits like weight loss are secondary.

    You will be so excited when you see how well it works. I want to tell the world about it. 🙂


  11. Thanks Carolyn, I have just joined your newsletter, and was looking through your list of good ingredients……I had some idea that palm oil may have some ill effects ? I know the mad clearing of forests to our north, removing the habitat of endangered animals……for the production of this oil.
    Supposedly all about survival, is it not? It is so sad that so much good healthy food, is ruined, and made unhealhy, by “processing”, to give a long shelf life, and make money for large corporations!!
    Sorry, I know you know this, I will get of my soapbox now…….changes are coming now.
    may all humanity learn what you teach,

  12. Sylvain Theoret says

    Thank you Carolyn for the tips! Nice blog also. If you to know my trick to get healthy: Dr. Steve G. Jones weight loss auto-hypnosis. Try it.

  13. Hi Stan

    Yes they take natural food and turn it into toxic health bombs that are shortening our lives by making us fat and sick.

    The only way back is to ditch these processed (anything in a pretty box or packet) non-foods and get our butts back into the kitchen cooking from scratch the way our grandmothers did.

    Only by each of us taking responsiblity for this will there be any change. Already children born after the year 2000 are predicted to have shortened lifespans of 20-30 years. Not something to be proud of I don’t think.

    We can each do our bit by taking care of ourselves and being good role models for the children around us.


  14. Hi Sylvain

    I agree. Anything that can flip the switch in your mind will work for losing weight. The mind leads the body. Your body listens to your mind and what it is saying.

    I believe in it so much that I have written an ebook about it that is supported by self-hypnois audios. It reprograms the mind to match what you want to have happen on the ‘outer’. The ‘inner’ must match for it to happen. We these two things are in tune losing weight is easy and effortless and there is no struggle. If you have tried diets and they have not worked for you, try this approach. I’m sure you will be very surprised at how easy it is.


  15. Aloha, A hearty, complete shake, as with yours, and several more small to medium sized meals
    complete with nutritious foods and healthy sources lead to weight loss and stabilization at your healthy weight, quite naturally. Eating 6-8 cups of leafy green vegetables, smoothie included, normalizes the appetite withing a few days and several pounds of weight loss is noticeable by two weeks time. Especially if all sources of wheat are excluded and most dairy.

    The rest is easy. Our bodies reward us with higher energy and fewer pounds and it becomes an automatic positive feedback loop. Until we give our body the nutrients it needs it will continue to urge us to eat. No amount of empty calories will shut it up. We can be 100 pds overweight and the body will still clamor for more, if its life sustaining needs have not been met. The empty so called foods do not satisfy the intelligent body.

  16. Hi Trisha

    Thank you for the wonderful post. This is cutting edge stuff and the opposite to the endless struggle that a diet brings. Once you fuel your body properly you really WANT to be active. You just cannot sit around as you have energy to burn. This is the newest and best ever way to losing weight and more importantly KEEPING IT OFF. The concept in a nut shell – burn off more than you eat, rather than trying to eat less than you burn.

    But to be able to do this you need to get healthy first. If you start exercising and your body is unhealthy (and if you are overweight you are unhealthy) your body will soon make you stop. It does not make sense to be acitve when your body is struggling to get enough nutrients from butrient-poor processed foods to even survive that it has no room to add physical activity into the mix.

    The message – Get healthy first to lose weight – it is NOT the other way around.

    Many thanks Trisha


  17. Hi Carolyn

    TKS for this confirmation that the new Smoothies and Shakes I have been consuming in the last few weeks are good for me and its good to get them up. Also you list SunWarrior Protein powder which i have just also
    discovered to be THE BEST as it really is CHEMICAL FREE. Having had cancer I am on a glorious health regime now [and NEED to regain all the weight i lost!] and it took several dedicated hours to find a Protein powder that is actually healthy and not laced with untold chemicals, which obviously defeats the reason we use them.

    Thank you for your inspiration and reminders

  18. Dear Carolyn, Thank you for a great recipe for health. I already eat chia seeds, mostly in oatmeal and yogurt- so I’m doing something right! It is good advice to get back into the kitchen to actually make things to eat instead of buying pretty boxes. My problem is I do not have a kitchen! I live in employee housing, a dormitory. I have a small refrigerator but no freezer- so no ice or frozen berries. We are allowed coffeemakers, rice cookers and slow cookers for cooking. I don’t have a blender but I could get one.
    Any tips for me?

  19. Hi Anita

    You are sure on the right track with the chia seeds. You can still make your shake with fresh berries and even some greens powder. Just use water if you have to and with the protein powder it will still be a really healthy meal. A blender will be necessary for this but it will ba a great investment for you.
    Your slow cooker will be perfect for making a stew of some sort with some meat, beans, lentils, chick peas (any or all of them) and lots of vegetables. If you make enough for several meals it will make things easier for you. Just keep the leftovers in your fridge and you can always reheat single portions in the slow cooker.

    Keep up the good work.


  20. Hello Carolyn,
    thank you for the information and tips. I am a healer, and encourage people to eat heathily so that the remedies I suggest are more easily assimulated into the system. It is always good to learn through others, though; “we are all teachers and all students.” I have bookmarked your page and will go back in the future to read up on more healthy tips.
    Best wishes…..

  21. Hi Cheron

    Nice to meet you. Yes please check back for healthy tips. You can post some yourself if you like. I know other people would love that.

    Keep up the good work.


  22. Hi Grace

    Yes Sun Warrior protein powder is fantastic. There are stockists all over the world. It is ‘raw’ and unheated and chemical free. You can see it on their website
    I wouldn’t use anything else now.

    Good on you for putting your health at the top of the priority list. Sometimes it takes a wake-up call before we get started on the journey. But its best to do while we have a choice and not be forced into it by poor health and maybe even disease.

    Best of luck to you.

  23. Hi , it’s Anita again. Now I am shopping for a blender. Do you have a favorite? Does the one you mentioned- the Magic Bullet- grind up flax seeds or sesame seeds? I told you I live in a dormitory with no kitchen -AND the room is small so I don’t have room for a lot of stuff like blenders, grinders, soy milk makers, pop corn poppers etc. Microwave ovens are allowed but I don’t have room for one! There is a communal microwave oven but I don’t like to use it because no one cleans it. I do have a bathroom, but I have to wash dishes in the bathtub. So clean up has got to be simple. I’ve got some obstacles but I am working on it and determined to make it all good. Got some beans cookin in the slowcooker right now!
    Thanks for your tips and advice, Anita

  24. Hi Anita

    The Magic Bullet is great for blending most things. It is powerful and deals to hard seeds and even coconut meat in seconds. The only downside is that it is quite small. If you made your shake in it you may have to do two lots and mix them together. Blend your flax seeds first (not the Chia) then use the bigger container to mix the liquid and add the other bits and pieces.

    If you buy a blender and it is not high speed it leave chunks in the shake which is not very nice as you sort of hit one when you least expect it. You may find a better one than the Magic Bullet as there are lots available.

    Good on you for making those changes in a difficult situation. Let me know how you go.


  25. Great article, Carolyn.

    What would you recommend for someone who is sensitive to fruit? I would love a smoothie recipe that does not ask for fruit but is still palatable.


  26. Hi there Columbina

    I think I would use advocado or if that is not suitable just leave it out. I would add some extra chia seeds or flax (maybe 2 tablespoons) You could add some cocoa or cacao powder which would give some flavour without the fruit sugar.
    Other flavors could be vanilla, or even mint leaves or peppermint extract. Its just a matter of finding differnt flavours that he likes.

    Hope that helps.

  27. Hi Carolyn, I got a blender and started making drinks with it. The recipe works just fine, tastes good without the ice and frozen fruit- just coconut milk, sunwarrior, chia seeds, banana and other fresh fruit. Yum.

    Like Columbina I wanted to use something besides fruit and tried some different things. I’m not sensitive to fruit, just got a little tired of everything tasting so sweet. I have had some mixed results! Avocado- good. Not so good- mashed potatoes and leftover steamed broccoli. Cinnamon is a good flavor to add to fruity things.

    Having fun with my new blender,

  28. Hi Anita

    Good on you for being so inventive with making your shake. You can change it around and add whatever you like. Hope it is making you feel really good.

    Gosh I don’t think I could get through the day without mine now. It gives me so much energy and I can get so much more done in a day.


  29. Ramon N. Santos says

    Hello Carolyn,

    I greatly appreciate your unselfishness for sharing these very valuable information and discovery of yours. I will surely try your recommendations and will give you honest feedback. Thank you very much for sharing.


  30. I really enjoyed the article and I’m going to try the shakes this week. I wanted to know how to find Chia seeds. Where, in fresh foods, package? What kind of stores sell it, Wal-mart, Kroger, health food store? Can you please give me some more details about them? I also love Coconut and I’m going to find that also. Thank you.

  31. Hi there Angela

    I live in New Zealand and Chia seeds are available at my local supermarket and all the health shops.

    Just Google it in your local area and you will find it. They are very popular now.




  33. Cassie Templeman says

    Hi Carolyn
    I love your stuff, and I love how you put it in a nice easy to read, easy to access, and understand format, not too much blah, and no links to videos!
    This recipe is great. I promise I will buy the ingredients soon!
    Keep up the good work.
    From Cassie

  34. Hi Carolyn,
    Thank you so much for being so helpful. I hope this will work with me, because/ I knew few days ago that I have problems with my Thyroid, so I understood why I’m not losing any weight even with the toughest diets.
    Wish me luck 🙂

  35. Hi Carolyn,

    Thank you for your help. I live in New Zealand and have a smoothie for breakfast every day, but currently on holiday on Koh Samui – Thailand, I have bought a blender here to take advantage of so many delicious fruits available and continue with my healthy breakfasts.
    Here I can buy golden Mango for $2 NZD a kilo, coconuts and pineapple $1 NZD each papaya $2 NZD the only one dearer than at home is broccoli at $3 NZD each.



  36. Hi Carolyn,

    Thanks for your article, it makes a lot of sense. I am new to this “eating healthy foods” concept (I’ve gone so far as to take supplements at times), but I know that my body really needs a change, so I’m going to try your shake. My co-worker gave me a really nice blender a while back and I’m taking that as a sign that I need to put it to use! I am currently on a popular diet plan (NS), I only bought 21 days worth of meals–because I have a family that also needs to eat–so I’m looking to minimize my orders from (NS) and supplement with better choices in the outside world. I’ve bookmarked you and will be back, thank you, and great blog!


  37. Hi Carolyn,
    LOVE your WORK! Great article! Nice to see someone put this info out without charging an arm and a leg.

    I have been doing this type of shake for about 8 months. But, seem to have hit a plateau. Haven’t lost any weight in about 6 weeks now, and still have 10 pounds to go(by next month). Any suggestions to boost things again?


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