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).  

INGREDIENTS

• - 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)

PREPARATION

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. :) 

NUTRITION

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: http://www.eatingwell.com

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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. 

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Should You Double Up On Protein to Lose Weight?

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

PUBLISHED: SEPTEMBER 11, 2013  |  BY ELIZABETH NARINS

Most weight-loss plans have one thing in common: eating less. But new research suggests that eating more could boost fat loss—more protein, that is. Dieters who double their protein intake lose more fat and maintain more muscle mass than dieters who eat the recommended daily amount, according to a new study published in The FASEB Journal. 

In the study, 32 men and 7 women followed a 31-day weight-loss diet that contained either the recommended daily amount (RDA) of protein, twice the RDA, or three times the RDA. At the end of the study, everyone had lost about the same amount of weight (an average of 2.7 to 3.5 pounds). However, the people who doubled up on protein lost the most fat; it amounted to about 70 percent of their total weight loss. For those who ate three times the RDA, 63.6 percent of their weight loss was due to fat loss. And the people who ate the recommended amount of protein fared the worst: Only 41.8 percent of their weight loss was from fat. 

Researchers say that eating protein can boost the rate at which your body repairs and builds new muscle after you workout—and that’s a good thing since the more muscle you have, the more calories your body burns at rest. The thing is, eating too much protein (i.e., three times the RDA or more) seems to slow down this process. No one knows exactly why, says Gerald Weissmann, M.D., editor in chief of The FASEB Journal and research professor of medicine at the New York University School of Medicine. (He was not involved in the research.) 

So how much protein should you eat for weight loss? Multiply your weight by 0.36 for the recommended daily amount of protein (in grams) that you should be consuming. Then double that number. That’s about 110 grams of protein per day for a 150-pound person or slightly more if you’re pregnant, breastfeeding, super-active, or elderly. (Find out how many grams of protein are found in chicken, fish, cheese, and more here.) Just make sure you also cut back on carbs and fat while you’re at it. Otherwise, you’ll eat more calories overall—a surefire recipe for weight gain.

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.

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