Shakes
Protein
powders:
Sun Warrior
Vegan Formula http://www.sunwarrior.com/product-info/
True
Vitality Plant Protein
I don’t use whey because I am lactose intolerant; I find for some it is harder to break
down and digest than these mentioned (my opinion only)
Reason
behind these products are: clean, simple
ingredients without fillers, soy, wheat, gluten, sugars
Have a
perfect amino chain base for maximum absorption; some have probiotics added
Sold at most
health food stores
Easy to mix
with your favorite fruits and veggies
No need to
add other supplements to them
Blenders
Blendtec
Vitamix
Bullet
Or less
powerful are ok however they do not break down raw veggies and fruits to a
puree and easy to drink
Mixers
Almond milk
unsweetened (my favorite because it keeps me full longer, important for heart
and muscle function, good source of calcium)
Rice milk
(however it has a higher sugar content)
Hemp milk
Coconut milk (in the carton)
Coconut
water ¼ to ½ cup per serving
Water
Fruits
Blueberries
Raspberries
Mango
Pineapple
Apple
Lemon
Plum
Papaya
Peach
Nectarine
Strawberry
Vegetables
Asparagus
Spinach (my
favorite super food and tastes sweet in a smoothie)
Beets
Broccoli
Carrot
Cucumber
Kale
Celery
Swiss chard
Sweet bell
peppers
Others to add to the mix
Flax seed
ground: 2 tablespoons
Chia seed: 2
tablespoons
Acai
Goji berry
Maca powder: 1 tsp
Raw cacao
1 tsp local
honey
almond
butter
cacao nibs
Decadent
Blend of chia and flax seed with coconut and cocoa by Spectrum
Ginger root
Common mistakes and quantities
All fruits
are to be added in small quantities to avoid calorie and carb intake
If you are
having more than one smoothie a day, think about the amount of servings of each
fruit per smoothie (hint: you may be
eating a couple peaches, apples, and berries…way too much in a day)
When adding
veggies they become fiborous so either
use smaller amounts or more liquid
Drink slowly
as this is a “meal” supplement and it still takes the stomach time to digest
Other supplements I add throughout my day
Green
Vibrance “the green drink” http://www.vibranthealth.us/puregreen-protein/product-pages/puregreen-protein
MSM tablets
Vitamin C
tablets 1000-5000mg per day
Calcium
Magnesium
Hydro-Zyme
for protein breakdown taken at mealtime
Methylfolate
Plus taken in the morning
Potassium
99mg once a day
7 Keto
another form of DHEA
Vitamin D
5000IU
Glucosamine
Sulfate for joint support
Spirilina
Multivitamin
preferably from “food based”
Psyllium
husk (at bedtime)
Digestive
enzymes with each meal for max absorption of meats and raw foods
Probiotics
Favorite recipes
Green Berry
1 scoop of
protein powder
½ cup
blueberries fresh or frozen
1 cup raw
spinach
chia seed
flax seed
maca
12 oz almond
milk
mango maca
1 scoop
protein powder
1 whole
fresh mango
1 tsp maca
¼ inch cut
of raw ginger root (muddled, grated or put through the food processor first)
chia seed
12 oz almond milk
Choco Coco
Chocolate
protein powder
2
tablespoons cacao nibs
2 Tbsp
“Decadent Blend” chia and flax
½ cup
blueberries or
12 oz of almond milk
Green Smoothie
No protein unless unflavored
1 cup
spinach
4-5
asparagus stems
¼ inch cut
fresh ginger (grated, muddled or food processor)
½ of cucumber
3-4 whole
leaves of kale
¼ of apple
½ lemon
peeled with pith left on
add small
amount of water for desired thickness
Chocolate Espresso
Protein
powder chocolate flavor
12oz almond
milk or coconut milk
cacao nibs
1T
2 T
“Decadent Blend” chia and flax with cacao and coconut
1 tsp
coconut oil
1-2 shots of
espresso
options: add almond butter, blueberries, rasberries
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