Healthy Coffee Breakfast Shake Recipe



Aloha friends! Today is Friday, and the weekend is upon us….almost 🙂 I’m sure most of you are either just waking up or are in the midst of your workday. I’m hoping that you started your day in a healthy way by eating breakfast since breakfast keeps your metabolism going and provides your body with energy to get through the morning.

I do know, though, that many people are crunched for time in the morning before work   (e.g.taking care of kids, trying to get to your morning workout, or mentally preparing for the tough day ahead). Unfortunately, many people skip breakfast or opt for something quick and unhealthy, such as a donut (I so wish donuts were healthy because I would eat donuts everyday 🙂 Sadly the amount of calories and fat in 1 donut can almost be as much as a small meal).

I came up with this breakfast shake recipe because I have to wake up at 5:30AM to get ready for work and most definitely am too sleepy to either eat or make a healthy breakfast. Also I’m not really hungry at that time either. I like this breakfast shake because it not only contains a good amount of protein and nutrients needed to get me through a tough morning, it also has coffee!!! Healthcare people live on coffee, and I’m no different.

Below is the recipe for my healthy coffee breakfast shake. I also made a short YouTube video too on how to make this breakfast shake. I hope you all enjoy it, and stay tuned for more healthy recipes from Grace the Nurse in the future!

Healthy Coffee Breakfast Shake Recipe


1 or 2 cups of coffee

1 scoop of protein powder

1 Tbsp of chia seeds

1/4 cup of instant quick 1 minute oatmeal (any other oatmeal does not blend well, unfortunately)

1/4 cup of unsweetened almond milk (or whatever milk you like. If you have an allergy to nuts, do not use almond milk)

A blender with container



Pre-chill your coffee for about 15 minutes in the freezer. Make sure to put 2 ice cubes in the hot coffee before placing it in the freezer to ensure the coffee chills nicely.

After 15 minutes, remove the chilled coffee from the freezer and place it in your blender container.

In the same blender container, put in the protein powder, instant oatmeal, chia seeds, milk, and ice.

Blend the container using your blender for a few seconds depending on how slushy you like your drink.

Afterwards, enjoy your healthy breakfast shake! Below is the nutritional info for this shake. Note: Protein powders are not all the same. Always make sure to read the label to see the nutrition info for the protein powder that you use.

The nutritional info below is based on the protein powder that I use:

  • 200 Calories
  • 6 g Fat
  • 300 mg Sodium
  • 240 mg Potassium
  • 24 g Total Carbohydrate
  • 12g Dietary Fiber

#healthyliving #recipe #healthy #breakfast #shake #coffee #chocolate #healthyrecipe


Interview with Bert, The 77 Year Old Hip Hop Dancer!

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Back in November, I made a video called “Make Exercise Fun!” where my friend/coworker, Mimi, and I show how dance is a fun way to exercise. (On a side note, check out the video if you want to see my terrible version of Mimi’s choreography 🙂 )

I came up with the idea for making a video promoting dance because I take hip hop dance classes at Dance Mission Theater in San Francisco least once or twice a week for exercise and fun. One of the people who always stood out in class was a spunky dancer who seemed to have endless energy and was definitely not huffing and puffing after doing a routine like the some of the class (like me :)). 

That dancer is Bert Houle, an amazing 77 year old hip hop dancer! He is the epitome of the Fountain of Youth and the perfect example of how regular exercise can keep you healthy.

At 77 years old, Bert takes dance classes everyday as his form of exercise. He doesn’t just take hip hop, he also takes dance classes for popping/locking, Afro-Haitian, West African, and Turfing!

Besides dancing, he also bolstered his health by quitting smoking about 10 years ago! Smoking cessation can be difficult, but hopefully seeing Bert tearing up the dance floor at 77 years old will help inspire those of you who smoke to quit.

I asked Bert to share a health tip, and he replied,  “Whatever you do, make sure it’s fun. I take dance classes because it’s a fun way to exercise.” I totally agree.  

Check out my interview with the amazing (and ever youthful) Bert Houle!



Yoda and Health

In honor of Star Wars day, here’s one of my favorite SF Hearts featuring Yoda. I had to do an Instagram post about it since I’m a HUGE Star Wars fan! May the 4th be with you 🙂


Yoda might believe “There is no try….”, but when it comes to health, trying your best to follow a #healthylifestyle is ALWAYS better than not trying at all. Little things like eating more #vegetables and #fruit, #exercising at least 15 min/day and getting enough #sleep makes a healthier you!  I’m sure Yoda would agree 🙂

#healthy #healthylife #starwars #starwarsfan #maytheforcebewithyou #stayhealthy #art #heart #sanfrancisco
#yoda #maythe4thbewithyou #starwarsday #starwars #health #nurse

Death by Selfie

I never thought “Death by Selfie” would ever be a blog title. In fact, it sounds like a joke, right? Well, unfortunately, it’s real. 

CNN had an interesting article reporting how selfie related deaths is now a real concern. Russia, for example, now posts signs warning against the dangers of taking risky selfies  (see below)



I know selfies are now part of mainstream culture, but if you’re thinking of taking a dangerous selfie (such as standing on the edge of a cliff), please use common sense. You don’t want to end up as another example of a selfie fatality.

Here’s a link to that CNN article.

#deathbyselfie #selfie #health #nurse

Health Tips in Minutes: Choosing Healthy Salad Dressing

Salad is definitely a healthy food choice, but unfortunately not all salad dressings are healthy. Some dressings are high in calories, fat, and sodium. If you don’t read the food label carefully, you could be turning a healthy salad into a salad that could have as many fat, calories, and sodium as a hamburger!

When choosing salad dressing, always read the food label to see just how much fat, calories and sodium is in each serving. Note: salad dressing serving sizes are usually only about 2 tablespoons. I know many people and restaurants definitely use MORE than 2 tablespoons of dressing on their salad.

Check out my newest Health Tips in Minutes video called Choosing Healthy Salad Dressing! BTW I tried to film this stealthily at a grocery store and was able to film this video and another clip but was shut down when I pushed my luck trying to film a 3rd installment. I was unfortunately asked to stop filming, but at least I got to finish my grocery shopping 🙂 Oh well…I’ll do whatever in the name of promoting health and health education 🙂

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#health #healthylife #healthtips #healthtip #nurse #nursesrock #salad #dressing #food #stayhealthy