Below is my morning smoothie recipe. The greatest advantage to MRP (meal replacement powders) is that they are a known quantity of calories. Trying to hit that target of eating few enogh calories to lose weight, but not so little that you are tired or hungry and can't focus on anything but your next snack.
My recipe includes nutrition backup.
pd
GOOD MORNING SMOOTHIE
It is my custom blend designed to meet the following goals:
1. Fat burns efficiently in presence of calcium (yogurt) and Omega 3s (flax seed).
2. Protein in morning helps avoid hunger pang roller coaster.
3. High fiber digests slowly (or is not digested) and keeps you feeling full.
4. The protein drink mix is a set volume of calories, less likely to overload calories.
5. Fruit for flavor (flavored mixes taste artificial) and anti-oxidant (bit more fiber).
Smoothie:
1-envelope of Champion Nutrition Vanilla 280 cal. 42g Protein. Myoplex and LaBrada are also good brands, see nutritionexpress.com. Mix is mostly low-fat milk whey protein loaded with vitamins and minerals. You might do the same with dry powdered milk or low-fat milk and multi-vitamin.
1/2 Cup Low Fat yogurt (not fat free which is only 10 calories more than low fat).
4 tablespoons ground flax seed (omega threes and fiber, use Flax oil at first for more pleasing texture, less fiber.)
1/4 cup fruit (blueberries, raspberries and black berries have high anti-oxidant). Banana adds good texture and potassium, but more calories than I want....use it starting out.
2 tablespoons Benefiber (or other soluble fiber, fiber in soft part of beans rather than skin). I am experimenting with other types of soluble fiber that do not thicken, because I don't like the pudding effect of the drink by the time I get to work. Benefiber is great, but it is expensive for daily use. Currently, testing Maltodextrin. Psyllium seed is one of the best, but this sets up into pudding effect. I sometimes pour off the amount I am taking to work, then add tblspoon of Psyllium husk to blender and drink immediately
[UPDATE: I now use 1 tablspoon Benefiber and 1 tablespoon of a psyillium seed/apple pectin mix sold at whole foods.]
1 liter ice cold water.
Blending works best. I usually fill two 50ml bottles to take along to work. I drink the rest for breakfast (usually another 50 ml. left).
Finally, I also eat two Brazil Nuts for selenium, to prevent prostate cancer.
Thoughts and comments are appreciated.
pdaane@yahoo.com
Additional Notes:
I am not a doctor or nutritionist, but this works for me and I have had this information reviewed by healthcare professionals.
YOU MUST INCREASE YOUR WATER INTAKE to get the beneficial effects of a high fiber diet. Some of these fibers absorb 50x their volume in water.
Nutrition Information:
Champion Nutrition MRP
Calories 280
Total Fat 3g
Sat Fat 1g
Total Carbohydrate 23g
Dietary Fiber 4g
Sugars 3g
Protein 41g
Flax Seed (Ground)
Per Tablespoon
X 4 Tablespoons
Calories 28.4 114
Total Fat 1.96g 8g
Omega 6 .25 1g
Omega 3 1.05 4g
Total Carbohydrate 1.98g 8g
Dietary Fiber 1.61g 6g
Protein 1.13g 4g
Yogurt (Ground)
Per Cup
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