Sunday, September 21, 2014

Green Smoothie Protein Shake Recipe

A Natural Green Smoothie Shake with Protein 

Green smoothies are one of the most healthiest intakes that our body can get, but did you know that many recipes don't contain enough protein?  Here's a natural way to create a delicious green smoothie with extra fruit and vegetables that add up to the perfect protein amount that your body needs, using actual protein from Greek Yogurt (NO protein powders or isolate in this shake).  


  • - 1/2 cup unsweetened almond milk (30 calories)
  • - 1/3 cup nonfat plain Greek yogurt
  • - 1 cup baby spinach (or) kale
  • - 1 cup frozen banana slices (about 1 medium banana)
  • - 1/2 cup frozen pineapple chunks
  • - 1 tablespoon chia seeds
  • - 1-2 teaspoons agave (or) raw honey (optional, may be added as a natural sweetner)


  1. Add almond milk and yogurt to a blender, then add spinach, banana, pineapple, chia and sweetener (if using); blend until smooth.

Many of us don't get enough fruits and vegetables in our diet, and the ones that are really good for us -- such as leafy greens -- aren't something most of us eat on a regular basis.  Therefore, you may want to consider substituting a meal for this natural super food protein smoothie.  Your body will definitely thank you later. :) 


Per serving: 297 calories; 6 g fat (1 g sat, 0 g mono); 4 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 145 mg sodium; 1038 mg potassium.
Nutrition Bonus: Vitamin C (102% daily value), Vitamin A (64% dv), Magnesium (31% dv), Calcium & Potassium (30% dv), Folate (28% dv)
Carbohydrate Servings: 3
Exchanges: 3 fruit, 1 lowfat milk, 1/2 fat
Recipe Source:

Tuesday, September 2, 2014

How Much Protein Do We Need for Weight Loss?

Recently I came upon an interesting article which I listed below via Women's Health, that emphasized a new study suggesting we need more protein than we think to maximize weight loss. 


Should You Double Up On Protein to Lose Weight?

A new study suggests you need more protein than you think to maximize fat loss

Source: Women's Health

NOTE: Make sure to also stick to an appropriate diet plan that meets your needs and will help you achieve your goals.  Everyone's goal is different, while some people are overweight and looking to loose fat and get healthy, others are skinny and looking to achieve lean muscles.  In the end we all have a goal that requires a specific diet and exercise plan to help us get there.