Tip-a-licious Thursday

If your like me, I have been dieting most my adult life. I've struggled with my weight fluctuating up and down. I think I have this problem because I tend to take it to the extreme and then get burnt out and eat everything in site. Well, I recently started to eat "healthy" not diet- I watch my portion sizes, eat more fruits & veggies, exercise (well what I can do, I'm still in a boot after surgery), and I started drinking this shake. I found this recipe and it is really good, it is also really filling and keeps you regular.

A good protein shake can help you:
**increase your energy levels ** boost your metabolism to burn fat quickly (and safely) - increase your lean muscle mass.

NOTE** Remember to check with your doctor before trying this.........

Note: The following recipe actually makes enough for about 2 medium-sized shakes. Feel free to add more or less of each ingredient to suit your own tastes.
Put all of the following ingredients into a blender and blend until liquefied:

16 oz. Low-Fat, Organic Milk,or non fat milk (which I prefer) If you don't drink milk you can substitute soy milk or water.

2 - 3 Scoops Whey Protein Powder (Generally 30 - 50 grams of protein, depending on the brand)

1 Cup Frozen Berries -- Packed with fiber and antioxidants -- Unsweetened frozen berries can be purchased year-around and are a great substitute for ice in any protein shake recipe.

1 Tbsp. Natural Peanut Butter -- A great-tasting, highly filling nut butter with healthy mono- and polyunsaturated fats. Recent studies have shown that peanut butter is great for dieters because it reduces hunger and food cravings more than almost any other food.

1 Tbsp. Ground Flax Seeds -- Flax seeds contain all-important omega-3 fatty acids, a vital component to good health, and it is a healthy dietary fiber, or you can use 1 Tbsp. Psyillium Husk Powder (this is what I use to support regularity)

1/2 Cup-Nonfat Yogurt

Optional sweeteners -- If you want to sweeten this (or any) protein shake, a good low-calorie sugar-alternatives is stevia , which can usually be found in health food stores, I found it at the Vitamin Shop. You can also use Stevia for your coffee, I like it much better than other low calorie sweeteners.

Keep in mind that you don't have to, and probably shouldn't, drink the whole thing at once. What I like to do is make a blender-full in the morning, drink a glass for breakfast, take some as a "pick-me-up" in the afternoon, and then drink the rest at night.

Remember, there are so many ways to make a protein shake. Find some recipes you really like and don't be afraid to experiment. Sometimes I use 1/2 a banana instead of the berries, it's all up to you and your taste buds. As long as you base it around whey protein, just about any shake you make should have plenty of health benefits!


Suzanne said...

Thank you for this. I am also, for the first time in my life, trying to lose weight the sensible way, for a change. Like you, more fruits and veggies, smaller portions more freq. and keeping eye on the one thing that really counts...calories. I have been wanting to try protein shakes for a long time so i am buying my whey protein powder and flax seeds today!:-)

Juanita said...

Thanks Suzanne for dropping by. Good luck with your "healthy eating". If you get the Vanilla Flavor Protein it mixes well with all fruits.Have a frugalicious Day.

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