Shake It Off

Amy Horvath    

http://www.thehealthjournals.com

If your goal is to live a healthy, fit lifestyle then you know without a doubt the importance of fueling your day with proper nutrition. The best way to obtain the necessary nutrition is through whole, natural foods. However, when you’re busy and on the go, it’s not always easy. The next time you’re in a hurry, or if you’re not up to cooking a full meal, try one of these shakes. Each offers an extra nutritional punch beyond the standard protein nutrients!

Protein and Carbohydrate Nutrition
“Chocolate Chip Oatmeal Cookie Shake”
Skim milk, almond milk or water
20-30 grams (nutrient, not weight) of protein powder
1/4 cup old fashioned whole grain oats
Cinnamon, to taste
Small handful of dark chocolate chips
Ice
Blend to desired consistency and enjoy

Protein and Healthy Fat Nutrition
“Peanut Butter Cup Shake”
Skim milk, almond milk or water
20-30 grams (nutrient, not weight) of protein powder
1 or 2 tablespoons of natural peanut powder
1 or 2 teaspoons of 100% natural dark cacao powder
Small handful of dark chocolate chips
Ice
Blend to desired consistency and enjoy

Protein and Carbohydrate Nutrition
“Pumpkin Pie Shake”
Skim milk, almond milk or water
20-30 grams (nutrient, not weight) of protein powder
1/4 – 1/2 cup of pure pumpkin puree
1+ teaspoon of pumpkin pie spices
Ice
Blend to desired consistency and enjoy

Protein and Caffeine Nutrition
“Coffee Frappe Shake”
1 cup of coffee (room temperature or chilled)
20-30 grams (nutrient, not weight) of protein powder
Ice (or coffee ice cubes for an extra flavor boost)
Blend to desired consistency and enjoy

Protein and Carbohydrate Nutrition
“Fruit Explosion Shake”
1 cup of nonfat plain Greek yogurt
20 grams (nutrient, not weight) of protein powder
Frozen banana
Fresh berries
Splash of juice of choice
Blend to desired consistency and enjoy

Protein and Carbohydrate Nutrition
“Go Green Shake”
1 cup of frozen spinach
1/2 cup of frozen berries
1/2 cup of nonfat Greek yogurt
20-30 grams (nutrient, not weight) of protein powder
Splash of juice of choice
Blend to desired consistency and enjoy

Protein, Carbohydrate and Healthy Fat Nutrition
“Chocolate Peanut Butter Ice Cream”
1 frozen banana
20-30 grams (nutrient, not weight) of protein powder
1 tablespoon of natural peanut butter
1- 2 teaspoon 100% natural dark cacao
Splash of milk, almond milk or water
Blend to desired ice cream consistency and enjoy

Protein, Carbohydrate and Healthy Fat Nutrition
“Coconut Cream Pie Shake”
Coconut Milk or Coconut Cream
Hand full of unsweetened coconut flakes
20-30 grams (nutrient, not weight) of protein powder
1 Tablespoon of coconut oil (optional if you used coconut cream above)
Ice
Blend to desired consistency and enjoy