Eat Healthy During the Holiday

Click here to download some thoughts on holiday eating and how to avoid those added pounds that always seem to accompany and joyous celebration.

 

---

 

Healthy Smoothie Recipes

The Superman

 

Two cups soy milk or rice milk

One scoop (measured serving) of whey isolate protein (lactose free if possible)

One table spoon flax seed (available in bulk at many grocery stores)

One half of a banana

Almond butter (One heaping table spoon)

*Optional – Honey (One table spoon)

 

Mix in a blender with eight ice cubes until ice chunks are no longer present.  Enjoy!

 

The Crunch

 

Two cups soy milk or rice milk

One scoop (measured serving) of whey isolate protein

If possible, use lactose free, chocolate flavored protein that is low in sugar (less than 6 grams per serving)

One table spoon flax seed (available in bulk at many grocery stores)

One half of a banana

Peanut butter (One heaping table spoon)

Raspberries (eight to ten berries)

 

Mix in a blender with four ice cubes until ice chunks are no longer present.  Enjoy!

 

The Bootcamp*

 

One cup soy milk or rice milk

One regular sized avocado (pitted and peeled)

One big spoonful of Greek yogurt

One half of a banana

Two table spoons of honey

 

*Not intended to be an added protein boost…instead, it is a fun and unique desert or treat

 

 

Optional Additions to your Smoothies

 

Honey (One table spoon) – For added sweetness if necessary (although fruit sugars to be enough)

Berries (blackberries, Strawberries, Raspberries, Goji)

Coconut – Fresh or frozen, both work great

Acai – Frozen packets available at most grocery stores

Apples, Mangos, Papayas and all other fruits

 

Additional Bases

 

Water – To lighten the smoothie, you can always mix with water

Yogurt – Plain and low-fat are the best options.  Greek yogurt is delicious in smoothies

Milk - If you prefer milk and have never been labeled as lactose intolerant, 1% milk is good

Juices – As bases they provide a lot of sugar and extra calories, so we do not typically recommend them

 

Do not be afraid to experiment…all of these ingredients taste great in many combinations!