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Shaking things up with my protein!

Jul 28, 2011

Here at Fitness Together North End, we are all huge advocates of a high protein diet. It’s the exact dietary regiment that has helped me go from 23% body fat to 15% body fat in just 6 months!! Now, I am not talking about Atkins, or some other just protein diets, I follow a regiment that follows the theory of (1 gram of protein per lean weight), while also including healthy fats, vegetables, legumes, and some whole grains!

To simplify: I have 105 pounds of lean weight (muscle, blood, organs, etc), which means I consume at LEAST 105 grams of protein a day.

My protein consumption is the staple of my diet, and helps me to stay full off of smaller amounts of food, build more lean mass and maintain the lean mass I have built from strength training! The only way I can achieve this on an everyday basis is with the help of my trusty friend, the protein shake. I prefer the low-carb Metabolic Drive brand, which was mentioned in a previous post. It has 30g of protein per serving and ready to consume in minutes! This makes them a staple of my diet in that I don’t want to break the bank buying large amounts of animal and plant protein, as well as spend all my free time in the kitchen. The good news about my protein powder preference is that it comes in four flavors; the bad news is it only comes in four flavors… I am the type of person who gets very sick of eating the same thing all the time. This led me to use my creative side and come up with some pretty tasty creations, all based off the specific powder flavor. Below I am sharing with you my top 4 unique protein shake recipes!! They are not your typical “just add fruit” shakes, because that’s just boring, and I do not eat fruit on weekdays for dietary purposes.

Hope you enjoy them!!

Shake 1:
Titled- The bottom of a Reese’s sundae

1 scoop Chocolate MD
.5 scoop Banana MD
1 tbs. of natural peanut butter
5 ice-cubes
6 oz. of water

Blend this one until all ice is crushed! It’s my favorite and best for breakfast or mid-morning snack. The fiber and protein in peanut butter “sticks to your ribs” and is not fattening unless you over eat during the day. Also, peanut butter contains healthy mono-saturated and polyunsaturated oil, which consumed in moderation reduces your risk of heart disease.

Shake 2:
Titled- Early monkey business

1 scoop Vanilla MD
.5 scoop Banana MD
6 oz. caffeinated coffee
6 ice-cubes or 6 oz. cold water

Shake until completely mixed. If you use hot coffee, make sure to stir and NOT shake! Although caffeine is not classified as “healthy”, coffee can boost your metabolism for approximately four hours!! Not a bad way to start off the morning and get that essential morning protein in.

Shake 3:
Titled- More coco-crispies please

1.5 scoops of Chocolate MD
20 Almonds, Emerald Cocoa Roast- Dark Chocolate
6 oz. cold water and 6 ice-cubes

Blend contents until all the almonds and ice are grinded. Enjoy as a meal replacement anytime! Good as a replacement for those late night sweet cravings.

Almonds are high in monounsaturated fats, which have been associated with reduced risk of heart disease. Also, almonds have been found to lessening after-meal surges in blood sugar! A huge plus when looking to loose body-fat!

Dark chocolate is good for your heart! Even though this recipe has a very small amount of dark chocolate in it, I thought I’d mention the two heart health benefits of dark chocolate: Lowering blood pressure in people with high blood pressure, and lowering cholesterol (LDL) by up to 10 percent.

Shake 4:
Titled- Skinny Girl Strawberry Daiquiri

1 scoop Strawberry MD
1 tbs. Coconut Oil
Lime juice to desired taste
8 oz. of cold water, or if blending 6 oz. water & 4 ice-cubes

I like mine shaken not blended, but try it both ways! Great as a meal replacement anytime.

Coconut oil is “super oil” I recently added to my staples list. The health benefits of coconut oil include weight loss, hair & skin care, stress relief, maintaining cholesterol levels increased immunity, proper digestion and metabolism, heart diseases, bone strength, and more. Definitely something you want to look into!!

If none of these spark your interest, I recommend at least ordering a few different flavors to at least blend them together.


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