Tag: smoothie

Health: Protein Powder Supplements

In order to maintain a healthy weight and still allow my body enough nutrients, I have been turning to protein powders to fill some of my dietary gaps. Many of you know that I have opted to having a healthy, homemade smoothie every weekday that usually supplements my breakfast and lunch. So how do I get one little smoothie to actually fill me up that much that I’m not order GrubHub every day? Protein.

Now by protein I don’t necessarily mean straight out fish or eggs or meat or diary but rather a supplement powder that can be added to the cocktail of fruits and vegetables. I am sure you have seen a wide variety of protein powders on the shelves of your local grocery store, but are they all created equal? Simply put, no.

So I want to break down the different types of protein powders available which are the foundation of the supplement, regardless of whatever name is on the label. Some supplements are good for vegans while others are meant to help you gain muscle mass. So which is which? Keep reading!

1) Whey Protein – this is originally derived from milk and is the leading type of protein that is used in supplemental shakes. It is often sold in a powder form and is believed to enhance the immune system. It is also the least expensive type of protein powder and is often enhanced to have better taste by the introduction of flavorings like chocolate or coffee or vanilla. Whey protein also comes in two varieties:

  • a) Whey Concentrate
  • b) Whey Isolate

Yep, so you get twice as confused when you head over to your nutrition store or order online. The main difference between the two? Whey concentrate, like the name states, is concentrated so it is less expensive and has a lower dose of lactose. On the other hand, Whey Isolate has almost no fat and typically has little to no lactose.

2) Casein or Milk Protein – Yep, so this is not to be confused with whey protein which is also a milk derivative (whey and casein actually make up whole milk on a 20:80 ratio). Casein, unlike whey, is slowly absorbed by the body releasing amino acids more steadily. This form of protein has been noted by researchers to be the better option for those that are active while whey is more aligned with stimulating protein synthesis during periods of rest.

3) Egg White Protein – So the name gives it away, but this protein is the old time go-to for protein supplement. Though the taste is gross in comparison to the flavor-enhanced whey and casein proteins, egg white protein has the same low levels of fat and carbs. So perhaps this is an option if you must stay away from dairy.

4) Plant Protein – Instead of listing out each one, this cumulative “plant protein” concept includes protein from plants like soy, rice, or pea. Vegetarian or Vegan? This is the option that is selected most by people that cannot have dairy or are staying away from animal products. They provide the same amino acids, vitamins, minerals, and antioxidants as their competitors. However, these also provide their plant-benefits so for example, soy protein also has isoflavones which provides added antioxidants and has heart benefits. Typically these are more expensive than their milk counterparts but are easily found at any store.

5) Beef Protein – Saved for last as it is most commonly used by bodybuilders, as is beef in general. Beef protein, as the name suggests, is derived from beef but is also sorted down to remove high levels of fat and cholesterol while also introducing a flavoring like chocolate or vanilla. In addition to the protein benefit, this protein also offers creatine (which is an organic acid that provides energy to the cells of the body, specifically muscle).

So that’s the list but what does it mean and do you need added protein in your diet? Since most of us are not athletes or body building, please keep in mind that I am speaking to and for average consumers. That means that the following are reasons why the average person is suggested to consume that protein concoction:

  1. You’re not done growing – You are a teenager whose body needs protein as fuel for your muscles to continue to grow.
  2. You’re not done growing – You are an adult that is looking to grow more muscle mass.
  3. You’re not done growing – You have decided that running on the treadmill is not enough and you want to participate in a marathon or started HIIT workouts. Amped up workouts, or workouts that are beyond one’s normal regimen, would require additional fuel in the form of protein.
  4. You’re done growing but you got hurt – Protein feeds your muscles and helps them heal so if you’re in recovery, protein helps the healing process. This is also why it is often recommended to have protein after a workout.
  5. You’re vegan – Nothing wrong with this lifestyle, but there are certain minerals and vitamins that are not readily obtainable if you gave up all meat and animal products, so you need to supplement your diet.

So back to the original question… Do you need protein? Yes. Do you need protein to lose weight? Not really. Do you need to shell out big bucks or jump on various company bandwagons to get protein? Nope. Will I continue to consume my daily protein shake which consists of a variety of the ones listed above? Yep!

Again, protein is for your muscles and even lean muscle needs fuel, but if you are looking to tone or drop a few pounds, you could probably get away with just introducing some more fish or nuts to your diet. Now, if you are trying to increase muscle mass or have changed up your routine altogether, then yes, please invest in the right protein supplement for you.


Shaw, G. (n.d.). Protein Powder: What You Should Know. Retrieved January 11, 2016, from http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/protein-powder

Taylor, M. G. (n.d.). Choosing a Protein Powder - Nutrition Express Articles. Retrieved January 11, 2016, from http://www.nutritionexpress.com:9080/article+index/authors/mark+g+taylor+ms/showarticle.aspx?articleid=896

Volek, J. S. (n.d.). Whey vs Casein: Which one best maintains muscle mass? Retrieved January 11, 2016, from http://www.nutritionexpress.com:9080/article+index/authors/jeff+s+volek+phd+rd/showarticle.aspx?articleid=1082
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Smoothie Recipe – Chai Tea Latte

Instead of downing a third (*or more*) cup of coffee this morning, I opted to make a smoothie with a little variation and a hint of caffeine! This one takes a little prep work, but the final result was a big hit! I can only imagine how much better this would be with fall temperatures outside instead of 90s…

Now bare in mind that the recipe below equated to about 4-12oz servings so you will want to customize this for your own serving size.

Ingredients:
6 bags of chai tea (I used Tazo tea bags)
4 Tbsp of chia seeds
1 whole cinnamon stick (I broke it in half)
8 cups of water
1 banana
2 scoops SuperGreens
2 scoops Combat Protein Powder
2 Tbsp Maca Powder
1 scoop collagen powder
2 Tbsp flax powder
8 oz almond milk (I use Silk Unsweetened Original)
Ice

The night before – I used my handy-dandy Instant Pot to cook my chai tea base by filling my 6qt with 8 cups of cold water, 1 cinnamon stick, and 6 bags of chai tea. I “cooked” it for 6 minutes and let it naturally release. Once the pin dropped, I scooped out the tea bags and cinnamon sticks and added 4 tbsp of chia seeds, covered the pot and stuck it in the fridge.
The morning of – Mix the rest of the ingredients, along with the now cold chai tea and ENJOY!

Smoothie Recipe – Happy 4th of July!

In honor of the hot temperatures and Independence Day, I decided to do a patriotic smoothie blend this morning that is quite refreshing and delicious! This is definitely a good way to kick off the festivities, especially since I will be on “smoothie vacation” the rest of the week!

Today’s concoction looks purple but is chalk full of antioxidants, vitamins, and minerals. It is naturally sweet with a hint of a tang from the berries. I made it this morning in my NutriBullet and for my 32oz bottle and it took me less than 5 minutes from start to finish!

Ingredients:
1/2 cup blueberries
1/2 cup strawberries
1/3 cup blackberries
1/8 cup coconut chips (unsweetened from Trader Joe’s)
1/4 cup beets (I buy the frozen pack from Trader Joe’s)
12 oz of coconut water
8 oz of almond milk
1 scoop protein
1 scoop collagen powder
1 scoop of Power Greens
1 tbsp Maca powder

I really can tell that these smoothies have been helpful in my day to day life and in my health journey. Between, and yes this is oversharing but we are all family here, being more regular to the increase in energy to the curbed food cravings, I really look forward to my morning smoothie.

Do you have any plans for the 4th of July? Any go-to recipes for the holiday that I should try? Are you going to give this recipe a try?? Comment below!

Smoothie Update – Quick Morning Protein Coffee

Parting is such sweet sorrow, but alas, the time has come!

With a lot going on in my life, finances, traveling, reorganization, and, if we are being honest, the need for more time for myself, I must bid adieu to the “Smoothie Club”. But fear not! The Smoothie recipes, especially the new recipes I try (like an upcoming Chia Latte or Maple or Pumpkin in the coming months) will be posted on here. Like today’s simple yet satisfying smoothie:

Vanilla Coffee Latte:
– 1 Cup black coffee
– 1 Cup Almond Milk
– 1 Scoop Protein Powder (I use Combat Protein Powder)
– 1 Tbsp Maca Powder
– 1 Tbsp Grounded Flax
– 1 Tsp Vanilla Extract
– 1 Tsp Grounded Cinnamon
– 1 Scoop Collagen Powder
– 1/2 Banana
– Ice

For several months now, I have had a number of my friends ask me to make them the shakes that I drink as they have noticed a significant difference in my physique, my energy levels, and my skin. I had no problem with helping them on their journeys as well, so was born the “Smoothie Club”. However, there is always a cost associated with these smoothies…and time. Now I may sound a little conceited but my time is valuable and I need time to focus on many juggling priorities including my well being. So while I continue to write content about a healthy lifestyle, I need to practice what I preach.

In fact, I will be starting my workout regimen on here which has been super basic but yielded high results. I will also be adding some food recipes including some video footage – just bear with me as I am still no YouTube sensation! Additionally, I will be showcasing some other exciting content including my recent financial health series and some tried & true tests which will include my personal review of items from makeup to skin care to hair care and so much more.

So I hope you continue to join me on my journey for a healthy lifestyle and all the components thereof including financial, mental, physical, and spiritual! And if there are any topics or products you would like for me to look into, please let me know in the comments below!

Smoothie Recipes – Weeks 03 & 04

Sorry that week 03 never got its own week of glory! That week was super busy with classes starting up again. But have no fear, this is a two-fer Sunday post with both week 03 and 04!

Now that week 04 is over, we will be starting back at week 01 and making some small improvements and throwing in a curveball or two – especially since I try to use fresh produce whenever possible and the summer months allow for some great variations!

I also want to share that these smoothies are not for someone that is on a low-carb diet. Though predominantly vegetarian and organic, these shakes allow me to essentially have a meal replacement and often times, two meals are replaced because I am simply not hungry. Each shake varies but they are between 280-350 calories. I do sip them throughout the morning, and sometimes into the afternoon, so I do not find myself snacking as much either. Those that are also a part of the “shake club” are getting a daily dose of at least one serving of vegetables and one serving of fruit, though many shakes are upwards of 3 servings. I also shop weekly for my produce with the exception of the powder supplements and any frozen items.

Remember that each shake contains Combat protein, collagen power, Maca powder, and unless otherwise noted (*), Amazing Greens.
Okay, so disclaimer is out – now on to the important stuff!

WEEK 03

Wake-Me Up Monday*
Cacao Powder, Banana, Coffee (straight from the Ninja after cooling), coconut flakes, vanilla extract, and flax. The liquid base is: almond milk

An Apple a Day Tuesday*
Apples, walnuts, oats (soaked from the night prior), cinnamon, spinach, yogurt, and chia. The liquid base is: almond milk.

Green-a-colada Wednesday
Banana, pineapple, coconut, spinach, Greek yogurt, and flax. The liquid base is: water.

Friday Eve Blues
Blueberries, blackberries, tofu, walnuts, flax and Greek yogurt. The liquid base is: coconut water.

Cheesecake Friday*
Strawberries, non-dairy sour cream, honey graham cracker, cinnamon and ice. The liquid base is: almond milk.

The obvious winner of the week was Cheesecake Friday. This was very indulgent and very rich, even though it was low in fats, dairy-free, and surprisingly not high in calories. It genuinely tasted like a cheesecake and even non-“shake club” members thought it was relatively spot on!
The second place winner was An Apple A Day Tuesday as it mimicked an apple pie!


Week 04

Cup ‘O Sunshine Monday
Carrots, banana, Greek yogurt, mango, papaya, and pineapple. The liquid base is: orange juice.

Watermelon Delight
Watermelon, Greek yogurt, lime juice, mint and ice. The liquid base is: coconut water.

Berry Glad It’s Already Wednesday
Blueberries, blackberries, mango, avocado, chia, honey and peanut butter powder (or almond butter). The liquid base is: coconut water.

Power Through Thursday
Mixed greens, apples, cucumber, zucchini, lime juice, banana, ice, turmeric and ginger. The liquid base is water.

Strawberry Shortcake / Peaches & Cream Friday*
Strawberries, vanilla extract, graham cracker, cinnamon, oats (soaked from the night before), almond butter. The liquid base is: almond milk.
Peaches, vanilla extract, graham cracker, cinnamon, oats (soaked from the night before), almond butter. The liquid base is: almond milk.
This day had two variations due to the availability of frozen strawberries. So “shake club” had the strawberry shortcake and Hubby & I had the peaches & cream.

This week’s winner was actually Wednesday’s shake! It had a lot of flavor without being too overpowering. Also, Friday’s shake was the second choice.


I honestly have to say that after 4 weeks of doing these daily shakes, I do not see an end in sight just yet. I enjoy making these and enjoy getting a good jump start to my day. I don’t snack much anymore. I don’t eat as much -even for dinner. I have more energy, less of a crash in the afternoon, and have noticed a difference with my recovery from workouts as well as the length & strength of my hair, skin and nails.

If you think you want to give these a try, please let me know what you think! I am always open to feedback and suggestions. If you have any tried and true recipes, please let me know!

Next week I will be covering my current blender situation – and no, I do not have a Vitamix, as well as which blender is next on my radar since these are becoming a staple in my household.

Smoothie Recipes – Week 02

As promised, though a day late, the smoothies from last week. Despite Monday being Memorial Day, I made it a point to keep up with the 5-day streak! In fact, I used Monday as a test day to see how a recipe I had planned for later in the week would be.

Just as a reminder, please check out Week 1 – Smoothie Recipes for a recap on what protein, collagen, and other ingredients I use in each smoothie. Also, I do not use any MLM products nor do I do any juicing – I want to make sure I get ALL of the nutrients from my smoothies…fiber and all.


Monday (Memorial Day) – Key Lime Pie
Greek Yogurt, Spinach (for color), ice, protein, one whole lime, lime juice, honey, organic graham crackers, collagen, and Maca. The liquid base was water.

Tuesday – “Pick Me Up Tuesday”
Old-fashioned oats, dates, greek yogurt, iced coffee (I used actual coffee I froze in an ice cube tray), collagen, protein powder, Maca, Greens Powder. The liquid base was almond milk.

Wednesday – Key Lime
Repeated Monday’s recipe!

Thursday – “Going Banana Nuts Thursday”
Banana, chia seeds, almond butter, Maca, cinnamon, walnuts, collagen, protein powder. The liquid base was almond milk.

Friday – “Going Choco-Bananas”
Banana, cacao powder, cinnamon, nutmeg, Greens Powder, protein powder, collagen, Maca. The liquid base was almond milk.


The biggest hit this week was “Going Banana Nuts Thursday” by a landslide! Also, key lime came in second though I still want to manipulate that recipe for a future smoothie!

I have also been dabbling in non-dairy yogurt as an option because some of my friends are steering clear of dairy right now. The only issue I have noticed is that non-dairy yogurt is much more watery than regular or Greek yogurt. In order to maintain a smoothie consistency, I have to cut some of the liquid that I use.

I have also started to add some Creatine powder to my husbands’ smoothies because he is deficient, which we found out after some blood work, and he is looking to start building more muscle mass.


Comment below if you are going to try any of these or are interested in learning more! Do you have any recipes or suggestions for me to try?

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Smoothie Recipes – Week 01

It is officially the end of week 01 of my smoothie series and as promised, I want to update you all on the recipes used, and since several of you have inquired, my protein of choice! I will add links to the every day items below if I can find it from Amazon but please know that some of these, like my protein powder, I get at Costco or other retailers. In fact, this month, Costco has a sale on my protein powder so you know I am stocking up!


Let’s start off with the products I use every shake. If you plan to make any of the recipes below, please do not forget to add these items!

Combat Protein Powder
Don’t be scared by the “cookies & cream” flavor because you do not taste it! This protein powder only has 2 grams of sugar which is one of the lowest I have seen in a protein that still tastes good. And over 25 grams of protein. It also have different types of protein which means it has a long lasting benefit.

AmazingGreen Green Superfood
One scoop of this is added to help me get my 3+ servings of fruits and veggies a day! It is full of organic greens, fruits, and other vegetables. It blends easily and tastes great! It is gluten free, organic, and does not add any additional sugar.

Collagen Peptides
I mentioned this is in one of my recent posts, but this is added every day!

Maca Powder
This is a new addition to my shakes, but there have been a number of intriguing benefits that have been uncovered by this root vegetable (think potato-esque). It has been consumed for years in Peru and has said to have benefits for both men and women including: increasing energy and stamina, helping balance hormones including during menopause, promoting athletic endurance and recovery, improving immunity levels, and boosting blood circulation.


So on to the weekly recipes including the top 2 favorites of the week!

Manic Monday*
Fresh Orange Juice, chia seeds, frozen peaches, fresh banana, cucumber, lime juice, celery, and flax. The liquid base is water.

Green Tuesday
Mixed organic greens (kale, spinach, lettuce), raw and fresh zucchini (3 slices), cucumber, dates (2), raw and unfiltered honey, and ice. The liquid bases are aloe water and almond milk (50/50).

Mint Chocolate Wednesday*
Fresh mint, cacao powder (think raw and unsweetened chocolate), fresh banana, matcha powder, old-fashioned oats, Greek yogurt, and flax. The liquid base for this is almond milk.

Thirst Quenching Thursday
Cucumber, baby organic spinach, lime juice, celery, fresh and raw zucchini, fresh apple, beets (this has to be steamed – do not add completely raw), frozen peaches, chia seeds, and ice. The liquid base for this is water.

Berries & Cream Friday*
Fresh strawberries, frozen blueberries, Greek yogurt, fresh banana, and honey. The liquid base is almond milk.

The top two favorites this week were: Berries & Cream Friday and Mint Chocolate Wednesday!

All of the ingredients included are customizable to your preferences and how much you are making. If you would like for me to be specific on exactly how much I include, please let me know in the comments below! And don’t forget to check out my IG for day-to-day updates on the shakes of the week!

Do you have a favorite shake that you make? What are your preferences for ingredients? Do you prefer coconut milk or almond milk? Comment down below!