80/20 Health Nut: a yummy recipe

Sunday, November 22, 2009

a yummy recipe

Here's my new favorite breakfast - a delicious protein smoothie. The recipe is very versatile, built around the following basics:

1 cup milk of choice (cow, rice, almond, etc.)
1 tbsp nut butter of choice (peanut, almond, cashew, etc.)
1/2 of a banana, frozen works best
2-3 ice cubes
1 scoop of whey protein (chocolate or vanilla flavored)

Put all ingredients into a blender and give it a whirl!

This is very yummy and can contain anywhere from 10 to 25 grams of protein (maybe even more), depending on your choices. It's a good idea to have a bit of protein at each meal and snack to keep your blood sugar balanced all day long. A good rule of thumb for calculating how much protein you need is to divide your body weight in half and use that number for your daily protein needs in grams. So, if you weigh 150 lbs, you should strive for 75 grams of protein throughout the day, spread out between meals & snacks.

2 comments:

UnknownNovember 23, 2009 at 12:55 PM
Sure wish I liked bananas!! Somehow blueberries and peanut butter doesn't sound very appetizing!!
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ShannonDecember 15, 2009 at 8:02 PM
Brad makes his with the whey protein, apples, blueberries, or whatever fruit he feels like eating, the milk, and ice. He also puts in a raw egg for added protein, but you could skip that. We make smoothies alot around here for snacks, too. Just any fruit the kiddos like, some milk, a little yogurt, ice...I think that's it!
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healthy tips

1. Instead of buying expensive vitamin waters, make your own. Fill your favorite 32 oz. cup with ice, an inch or so of pure 100% cranberry juice, a handful of the frozen fruit of your choice, and top with water. Delish and nutrish!

2. Never skip breakfast! Your body has been fasting all night. Skipping breakfast will destroy your metabolism. Best thing to eat for digestive purposes: fresh, in season fruit.

3. If you are trying to change a habit, say you'd like to stop drinking soda, post a memo on your fridge and update it every day. It could say "Days since I have had soda...7" or some such statement. Updating it daily, in full view of others, and seeing your progress is very motivational!

4. When baking, instead of using the called-for amount of oil, replace with applesauce in the same amount. I've also successfully replaced oil with sweet potato puree, canned pumpkin, and butternut squash puree. It doesn't affect the baking, but adds a bit of nutrition.

5. Chew thoroughly! The more you chew, the slower you will eat, the more digestive enzymes your body will secrete, the less stress on your digestive organs, the more nutrients you will absorb from your food, the more easily you eliminate.

6. "Before you walk into a restaurant, a grocery store, or even your own kitchen, PAUSE, take a deep breath, and connect with the intention to select only foods that serve you." Terry Walters, author of Clean Food.