Home | Courses | Bookstore | Services | Membership | SNU | Articles | Friends | Contact |
My Cart: 0 item(s).   

Shake & Take

Thirty years ago, I discovered Dr. Johanna Budwig and the healing benefits of flaxseed oil when mixed with sulfurated proteins. Budwig, a German biochemist and expert on fats and oils, identified a deficiency of lipoproteins in the blood of cancer patients. Her dietary protocol included the ingestion of a special oil-protein mixture in the form of organic cold-pressed flaxseed oil mixed in cottage cheese or "quark". Her objective was to reduce excessive omega-6 fatty acid intake, eliminate trans-fats and refined sugar, and provide an abundant supply of essential omega-3 fatty acids.

When flaxseed oil is combined with a high-quality sulfur rich protein, the EFAs combine with amino acids to form "water-soluble" lipoproteins. This allows immediate transport of the unsaturated fatty acids through the bloodstream. Dr. Budwig's special diet of flax, quark and whole natural foods, when consumed exclusively for as little as three months, caused tumors to recede, anemia to vanish and life energy to be restored.

In many cases symptoms of cancer, liver dysfunction and diabetes were alleviated, all of which is revealed in two of Dr. Budwig’s books based on her research, "Cancer - The Problem and The Solution and "FlaxOil As A True Aid Against Arthritis, Heart Infarction, Cancer, and Other Diseases".

This information blew me away. So I began using flax as a staple and promoted it to everyone for everything with astonishing results. Then in 1992, I discovered another incredible supplement - Whey Protein Isolate (WPI). Finally: a smooth, soluble, alkaline-forming, pleasant-tasting, non-denatured source of sulfur-rich protein. With its unique peptide microfractions, high biological value and superior nitrogen retention, WPI was the perfect supplement for training and sports nutrition.

The next step was obvious. I reasoned that adding 1 to 3 tbs. of flaxseed oil to a shake consisting of WPI, filtered water and fresh organic fruit (blueberries, papaya & banana) could duplicate the nutritional benefits observed by Dr. Budwig. So I assembled as many athletes as I could find and set all of them up on a dietary protocol consisting of whole natural food and an oil-protein mixture (shake) before and after exercise.

Clinical Application

Over time every single one of my athletic clients on this protocol reported something positive. Less inflammation, improved joint function and rapid recovery from strenuous workouts. Many gained additional power, strength and speed. I gained an extra 20 pounds of lean mass at age 35. Others lost body fat quickly and kept it off. Stubborn injuries began to heal and circulation improved. Tissue began to mend and energy was restored. To make the program even better, we blended extra Creatine, Ribose, Glutamine and Spirulina into each shake and would take a handful of essential vitamins, minerals and enzymes.

As a naturopath and clinician I kept detailed client records and accumulated hundreds of new client files for research purposes. With over 2800 personal client records I was able to extrapolate an immense amount of comparative data to help me reach several conclusions, all of which were based on deduction, observation, client response and feedback, client survey, blood chemistry analysis, hair analysis, chiropractic exams, fitness assessments and detailed nutrition analysis.

This concept of "shaking and taking" before and after each workout gave birth to the concept of "Shake & Take", a phrase coined recently by Tracy Holly. I called it my workout sandwich, whereas Dr. Michael Colgan, medical scientist, author of the best seller Optimum Sports Nutrition, teacher and scholar, referred to it as bracketing.

More and more research data poured out from independent university studies to reinforce the safety and efficacy of the concept. As a result of continued promotion through media, seminars and industry tradeshows across the country, the nutritional trend of adding 2 tablespoons of an omega-3 rich sport oil to pre- and post-workout protein shakes with WPI was set in motion.

Super Blend to the Rescue

For years I blended WPI, Creatine, Ribose, Glutamine and Spirulina into my pre- and post-workout shakes from separate bottles. I would open each container, scoop out a serving, throw it into the blender then screw all the lids back on. What a hassle! Sometimes I would run out of Creatine or Glutamine, making the process even more inconvenient and frustrating. So to resolve these issues, I formulated what I think is the ultimate blend for practicality and total body energy. I called it Super Blend.

Super Blend consists of WPI, D-Ribose, Creatine monohydrate, L-Glutamine and Spirulina. Super Blend is an excellent mix for exercise and post-workout recovery. This mix is exactly what I use and recommend for before and after training sessions. Used consistently, Super Blend will make you feel stronger and recover faster.

Super Blend's Key Ingredients

Whey Protein Isolate (WPI)

Whey Protein Isolate is definitely my favorite protein above all because it stimulates immune function and retains more nitrogen in the cell than any other protein. Unlike many other protein supplements, it is filtered and extracted without heat (cold chill process) to preserve its naturally occurring micronutrients and peptide microfraction integrity.

But I also like Hemp for a couple of reasons: Firstly, because of its nutritional value. Secondly, Hemp is treated with huge prejudice by government and the "uncool" majority. I liken the same prejudice and contempt held towards cannabis on this planet to those who condone slavery or despise people because of their color, creed or sexual preference. If you stand on a platform of pure logic and science it is impossible not to accept cannabis and all of its related by-products as a great benefit to humankind. Go green with Hemp protein, Hemp seed oil and Hemp seed butter!

A protein shake consisting of Super Blend and a nice clean sport oil blend (flax, chia, hemp and marine algae oils) will prepare your body for the stress of intense physical activity and protect it from depletion, injury and fatigue. Super Blend is designed to supply the body with energy for physical activity and the sport of life. The key word here is ENERGY. Train hard, train smart and train clean. Supply your biological demand.


Glutamine is the most common free amino acid in the body. It is highly concentrated in the bloodstream and forms a vast intracellular pool in muscle cells. Glutamine plays a key role in muscle metabolism and immune function. Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Glutamine is important for growth, hydration, energy and recovery.

Creatine Monohydrate

Creatine helps restore levels of muscle ATP (Adenosine Triphosphate) in the absence of oxygen, providing fuel for repetitive exercise and activities that require immediate energy for maximum performance. Creatine is known to improve protein synthesis, muscle fiber integrity, strength, and total body power. Creatine monohydrate is recognized as the most reliable and efficacious form of Creatine and is supported with the most research.


D-Ribose is a pentose sugar synthesized naturally in the body. It helps increase energy in the heart and skeletal muscles and can shorten recuperation time after strenuous exercise. Ribose is used by endurance athletes and weightlifters to reduce muscle soreness. Ribose has a strong history and application in cardiovascular medicine. It is a must-take supplement for people with poor circulation or ischemic conditions that cause a decrease in blood flow and oxygen availability to the heart and skeletal muscles. Ribose is essential for master age athletes.


Spirulina is a blue-green algae (Spirulina Platensis) rich in chlorophyll and a natural blue pigment called Phycocyanin. Spirulina protects the liver and kidney function from the adverse effects of many prescription drugs. Its middle name is energy. Spirulina has a filamentous structure with soft cell walls that are easily digested. Spirulina is 60% protein and an excellent source of the pro-vitamin antioxidant beta-carotene.

Prepare your body for life. Sustain it with energy, minimize waste and compensate for stress, age and routine physical exercise. Be a good nutrition scientist and seek the truth. Invest in the most important real estate in the world…your own body!

As always, stay well... CH

The Cory Holly Institute (CHI) provides students and members everywhere with the most comprehensive and reliable sports nutrition education in the world. Visit CoryHolly.com.