Smoothie Recipes

Summer is here! Break out your blender and grab some ice! Nothing says summer like a refreshing smoothie on a hot summer day. Healthy, easy to make and portable, smoothies are ideal fuel anytime – for breakfast on-the-go, an afternoon or pre or post-workout snack, or dessert. Blend up some refreshment with one of these delicious smoothie recipes for a fruity break from your normal protein shake.

Banana Raspberry Chia Protein Smoothie fruitsmoothies
Ingredients:
½ banana
½ cup raspberries
½ cup plain Greek yogurt
1 tablespoon chia seeds
1 scoop Vanilla Protein Powder
½ cup water
½ teaspoon cinnamon
pinch nutmeg
two handfuls ice – to taste

Pina Colada Protein Smoothie
Ingredients:
1 cup (heaping) frozen pineapple
1 scoop Vanilla Protein Powder
1 tbsp unsweetened shredded coconut
½ cup unsweetened coconut milk
½ cup water
3-4 cubes of ice

Peanut Butter and Jelly Protein Smoothie
Ingredients:
1 cup frozen berries
1 tablespoon Protein Plus or Nuts’N More Peanut Butter
1 scoop Vanilla Protein Powder
2 tablespoons rolled oats
1 cup soy milk (whatever milk you have on hand or prefer)

Blueberry Pineapple Oatmeal Protein Smoothie
Ingredients:
1 cup fresh blueberries
1 banana
½ pineapple, chopped into chunks
10 ice cubes
½ cup almond milk (whatever milk you have on hand or prefer)
½ cup of rolled oats
1 scoop of Vanilla Protein Powder
½ cup of Greek yogurt

Sunrise Protein Smoothie
Ingredients:
1 cup organic frozen mixed berries
1 frozen banana
1 orange, peeled and segmented
1 Scoop Vanilla Protein Powder
4 – 6oz vanilla Greek yogurt

Cherry Almond Protein Smoothie
Ingredients:
1 cup of fresh or frozen pitted cherries
1 cup of almond or regular milk
2 tbsp of Protein Plus or Nuts’NMore Almond Butter
3-4 ice cubes
1 scoop Vanilla Protein Powder

Peachy Strawberry Protein Smoothie
Ingredients:
1 cup whole frozen strawberries
½ cup frozen peaches
1 cup unsweetened coconut milk
1 cup Ice,
½ Tsp Vanilla
1 packet stevia or 1 tbsp of honey
1 scoop Vanilla Protein Powder

Spinach Banana Protein Smoothie
Ingredients:
1 cup unsweetened vanilla almond milk
1 scoop Vanilla Protein Powder
1 tablespoon Protein Plus or Nuts’NMore Almond Butter
1 small ripe banana (frozen)
2 handfuls baby spinach

Kiwi Banana Protein Smoothie
Ingredients:
½ banana (frozen)
1 kiwi fruit
1 Scoop Vanilla Whey Protein
1 tsp stevia
6oz non-fat Greek yogurt
7/16 cup water

Tropical Mango Smoothie
Ingredients:
1 large ripe banana
1cup mango chunks
1/2 cup fresh pineapple chunks
1 scoop Vanilla Protein Powder
1/2 cup almond milk
2 tsp vanilla
Ice as needed

Peach Cobbler Protein Smoothie
Ingredients:
½ cup cottage cheese
1 scoop Vanilla Protein Powder
½ cup peaches (fresh, frozen)
½ tsp cinnamon
½ tsp vanilla extract
½ tsp stevia
½-1 cup water
Optional ½ tsp xanthan gum

Orange Creamsicle Protein Smoothie
Ingredients:
1 Scoop Vanilla or Orange Creamsicle Intek Protein Powder
1 medium orange
1 cup almond milk
½ cup orange juice
1 cup Water/Ice

Sweet Banana Bread Smoothie
Ingredients:
½ cup low-fat cottage cheese
½ cup vanilla almond milk
½ medium banana (frozen or fresh)
1 scoop Vanilla Protein Powder
2 tbsp chopped walnuts
½ tsp vanilla extract
1 tsp cinnamon
½ tsp nutmeg

Strawberry Piña Colada Protein Smoothie
Ingredients:
1 banana
1 cup pineapple (frozen)
2 cups Strawberries
1 ¾ cup coconut milk
1 scoop Vanilla Protein Powder
¼ cup coconut (optional)

Raspberry Vanilla Protein Smoothie
Ingredients:
1 cup ice
1 tsp vanilla extract
1 cup unsweetened vanilla almond milk
1 cup frozen raspberries
½ cup frozen blueberries
1 packet stevia
1 scoop Vanilla Protein Powder

Crisp Apple Protein Smoothie
Ingredients:
1 scoop Vanilla Protein Powder
1 cored, seeded, quartered Apple
1 sliced Banana
1 peeled, sliced Carrot
1 cup Water
1 peeled, quartered Orange
2 handfuls of Spinach

Watermelon Protein Smoothie
Ingredients:
2 cups watermelon
1 scoop Vanilla Protein Powder
1 frozen banana
1/2 cup coconut Water

Pineapple Dreamsicle Protein Smoothie
Ingredients:
8 ounces orange juice
1 frozen banana
1 cup frozen pineapple chunks
1 scoop Vanilla Protein Powder

Tropical Fruit Smoothie Bowl
Ingredients:
1 cup milk of Choice – Whole, 2% skim, Almond, Soy, or Coconut
1 scoop Vanilla Protein Powder
1 cup frozen fruit – mango, papaya, and pineapple
Granola
extra fruit for topping
(Instructions: Add the milk, protein powder and frozen fruit in a blender. Puree until smooth and pour into a bowl or large cup. Top with granola and extra fruit. Eat with a spoon and enjoy!)

Protein Fudgesicle
Ingredients:
2 scoops of Chocolate Protein Powder
1 can of organic full-fat coconut milk
(Instructions: Blend ingredients and pour into popsicle molds. Freeze over night and enjoy!)

Yogurt Berry Smoothie Pops
Ingredients:
½ cup frozen mixed berries
¾ cup unsweetened almond, coconut or soy milk
6 oz non-fat plain Greek yogurt
1 scoop Vanilla Protein Powder
(Instructions: Place all ingredients together in blender and blend until smooth consistency. Pour contents of blender into four separate popsicle holders. Freeze over night and enjoy!)

Strawberry-Banana Protein Pops
Ingredients:
2 cups milk of Choice – whole, 2% skim, almond, soy, or coconut
1 box sugar-free banana cream pudding mix
2 scoops Vanilla Protein Powder
1 cup frozen strawberries
(Instructions: blend milk, pudding mix and protein powder about a minute, add Strawberries and blend until mixed (It’s ok if there’s small berry chunks) pour into popsicle molds Freeze over night and enjoy!)


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How to Choose Fat Loss Supplements

Diet and exercise are fundamental elements for losing weight. But if you want to bust through a weight loss plateau, supplementation can provide an edge for doing so. This guide will help you identify the best ingredients, products and strategies for your goals.

Before picking a fat burning product you should ask yourself a couple questions to determine what your goals and expectations for the product are. This will help make sure your product selection can actually help you reach your goals.

What do you want the fat burner to do?
On the surface the answer to this question may seem obvious: burn more fat. However, you will need to do a more thorough assessment to really choose the right product. Different fat burners serve different purposes, so the first thing to decide is what you want your fat burner to do. In other words, what do you want to accomplish from using it? Some of them will specialize in appetite control some can help with energy and others with metabolic rate.

Are you sensitive to stimulants?
Many fat burning products contain some type of stimulant ingredients including caffeine. Assessing your tolerance to stimulants prior to choosing a product is crucial to find something that will work best for your lifestyle. For example, ask yourself how many cups of coffee or energy drinks you consume during the day. Once you have assessed your tolerance, one potential option is ANS Ultra Lite. This product has more versatile dosing (1-3 caps per day) than most, making it ideal for those new and experienced with these kinds of products.

While stimulants definitely have advantages for energy enhancement, if it comes at the expense of sleep and your overall well-being, you’re better off without them. Non-stimulant products aim to optimize thyroid function and metabolism resulting in a larger caloric burn throughout the day. One potential non-stimulant option is ANS Melting Point. This product contains 7-keto-DHEA and can potentially block the stress hormones that tell your body to store fat.

Can I take Stimulant and Non-stimulant metabolism boosters together?
Pairing a stimulant and non-stimulant product together is actually ideal and has the potential to speed up your results. The more angles you attack fat burning from, the better your chances for success.

Is there anything else I can take?
Many people want to turn to fat burners as the only solution to overcoming a weight-loss plateau; there are other beneficial products on the market that shouldn’t be entirely neglected and can be taken alone or potentially with metabolism boosters for accelerated results. Refer to http://performancenutritionblog.com/top-5-fat-burning-supplements/#sthash.XZ2nesrf.dpbs for other potential supplements that can aid in getting leaner.

Is All Protein Created Equal

Proteins provide important amino acids that serve as building blocks for the formation of new muscle. But not all dietary proteins are equal. The most popular proteins are whey and casein which are sourced from milk. These two milk proteins are both excellent sources of all the essential amino acids, but they differ in one important aspect—whey is a fast-digesting protein and casein is a slow-digesting protein.

During the cheese production processes much of the casein protein, fat and minerals are retained in the cheese product. What remains is the liquid whey permeate that contains whey protein. This raw whey can be processed further to produce protein powders. These powders can vary significantly in quality. For example:

• Basic Whey Powder – 13% Protein. Raw whey from the cheese process is dried and sold.

• WPC35 – Whey Protein Concentrate with 35% protein. Value is added to the raw whey by extracting a proportion of the Lactose to help increase or “concentrate” the protein fraction to 35%.

• WPC80 – Whey Protein Concentrate with 80% protein. Even more lactose is extracted to increase the protein content to 80%.

• WPI – Whey Protein Isolate with 90% protein. In order to “isolate” as much protein in the product, most of the Lactose and Fat in the raw whey is extracted in order to increase the protein content to 90%.

• Demineralized Whey – The mineral content of cow’s milk is about four times higher than that of human milk. Baby food manufacturers require that dairy companies ‘demineralize’ their whey through a micro-filtration process to make it suitable for infant formula production.

The Facts on Fats

Fats tend to be the nutrient which causes the greatest amount of confusion and is often misunderstood. Plenty of people have a fat phobia and feel that eating fat will cause them to get fat. They believe that if they want to rid their body of excess fat then they should remove fat from their diet. This is far from the truth.

Fat not only plays a key role in getting leaner but also in maintaining day to day health. The key is choosing the right types of fats as there are good fats and bad fats. The bad fats are trans-fat, and some saturated fats which are usually found in processed foods. The good fats are polyunsaturated and monounsaturated fat. These can be found in certain fish like salmon or mackerel and any kind of plant source of fat such as nuts, oils, and avocados. These are considered essential fats meaning that you must take them in through diet and supplementation. Healthy fats can help to mobilize stored body fat. They basically tell our body that we have a good fat source coming in so it is okay to use fat for energy. Outside their fat burning benefits polyunsaturated and monounsaturated fats also play roles in the proper functioning of our hormonal and nervous system, cognitive function(focus), they also help our bodies to absorb vitamins and minerals, cushion vital organs, maintain heart health, lower bad cholesterol and stabilize blood glucose.

fish oilA good recommendation for each day’s fat intake is approximately 30 to 40% of daily calories coming from fat. Also timing your fat intake earlier in the day will give you greater energy and focus and allow you to utilize carbohydrates much more efficiently later in the day.

So when dieting make sure to not skimp on your fats. You will feel much better due the increase energy. Fat has 9 calories per gram as opposed to a carbohydrate which is only 4. You will feel less hungry because fat takes longer to digest, which makes it less likely you will stray from your diet. Be sure to supplement with some essential fatty acid supplements to ensure that you are getting enough good fat throughout the day.

 

Speed Up Post Workout Muscle Recovery with G6 Replenish

It should be fun getting in shape or staying in shape: lifting weights, doing push-ups, jogging on the treadmill. However, it’s never fun when the muscle aches creep in after the workout. It feels like your body is breaking down, which is exactly what is happening—quite literally. So, that means that your body needs to recover, which doesn’t mean that you can lie on the couch, watch TV, and stuff your face with pizza. Rather, it means that you can do the following things:

Get rehydrated
It’s important to drink substantial amounts of water during your workout to keep yourself hydrated. It’s also important to do so after your workout. Not only does the water get rid of toxins, it also speeds up muscle recovery. Overall, getting the right amount of water can help facilitate the recovery process.

Drink a post-workout protein shake
According to the National Institutes of Health (NIH), taking post workout recovery nutrition—more specifically, a protein shake—may help reduce the level of muscle soreness. Although there are several brands of workout recovery supplements out there, it is best to get a protein shake with a 2-to-1 ratio of carbohydrates to protein.

Work those joints
Keep yourself nimble by moving your arms, legs, wrists, and knees in circles—clockwise and counterclockwise. By opening and closing your joints repeatedly, fresh synovial fluids can go in to nourish, hydrate, and lubricate them. The fluids also remove waste and scar tissue. Stretching is not just for post workout periods; it’s great for off-days, too. Keeping nimble at all times drastically reduces the chances of getting injured, as well as reducing the pain of old injuries. Get comfortable with doing full-body stretches and light exercises like planks, squats, and lunges.

Roll out sore muscles
If you are feeling soreness or tightness in your muscles after a workout, you can try foam rollers. Cheap but effective, foam rollers are long and soft enough to massage your muscles and speed up muscle recovery times. According to the NIH, foam rollers break up scar tissue and knotting in the fascia, which is the connective tissue that surrounds the muscles and is usually the root cause of the soreness. Or you can simply get an old-fashioned massage, which can provide the same effect.

Try G6 Replenish
Maximize your post workout muscle recovery with G6 Replenish, one of the best post workout recovery supplements on the market. G6 Replenish works to enhance muscle recovery by providing your body with the protein, amino acids, creatine and antioxidants it provides the nutrients to get your muscles back to top form and maximize your daily performance.

Identifying and Overcoming Adrenal Fatigue

What is adrenal fatigue? Adrenal fatigue is when the adrenal glands function below their normal level. Most commonly associated with intense or prolonged stress, it can also arise during or after acute or chronic infections, especially respiratory infections such as the flu or pneumonia.

Adrenal SupportSometimes we can get caught up in our busy lifestyles and not know when to take a step back and let our bodies rest. Excessive work too many stimulants or very intense training without enough rest can all result in adrenal fatigue.

You may be experiencing adrenal fatigue if you regularly notice one or more of the following:
1) You feel tired for no reason.
2) You have trouble getting up in the morning, even when you go to bed at a reasonable
hour.
3) You are feeling rundown or overwhelmed.
4) You have difficulty bouncing back from stress or illness.
5) You crave salty and sweet snacks.
6) You feel more awake, alert and energetic after 6PM than you do all day

Adrenal fatigue can take several months to over a year to heal. However, it is possible to recover. Good supplementation, lifestyle changes, and detoxification can go a long way.

A few lifestyle changes that can help one to recover from adrenal fatigue are:
- Detoxing the body and ridding it of environmental toxins and free radicals. Consider taking Optimum Health’s Detox and Cleanse. Also consider Adrenal Support to promote restoration of
adrenal function.

- A gluten free diet. Gluten increases inflammation in the body and can weaken the immune system

- Being sure to get 8 to 9 hours of sleep each night, taking supplements like magnesium, and Kava Kava both of which are in Titan Nutrition’s Restore

- Only exercise moderately while experiencing adrenal fatigue, over exerting one self could be too taxing on the adrenals and worsen the situation.

DONT OVERLOOK YOUR FRUITS AND VEGETABLES

So many times when an athlete wants to improve his or her performance they focus on how many proteins carbohydrates and fats to consume.  Optimizing athletic performance requires more than macronutrients.  Vitamins, minerals, fiber and antioxidants tend to be overlooked.

Consuming plenty of vitamins and minerals through your diet plays a vital role in improving athletic performance.  Athletes that do not consume enough fruits and vegetables can suffer from decreased recovery time, fatigue, cellular damage, excessive free radicals, decreased immune and digestive function.  Taking key minerals such as B vitamins, Folate, Iron and Magnesium can increase nerve function, energy production and improve muscle contraction.

Try to consume 1-3 servings of fruits or vegetables with every solid meal.  So if you are consuming 5 meals a day that would equate to 5 – 15 servings a day.  If this is not practical then supplementing with a greens and vegetables drink will work in there place.  By doing this you should notice an improvement in your digestion, recovery and mental focus through out the day.   A few great products to try would be Alkalinity Fuel, or Barleans Super-Fruit and Greens drinks.  choc greens

Achieving Better Results in Less Time

With today’s busy lifestyles it can be difficult finding time to stay on track with a good nutrition and exercise routine. Time is common reason people cite for not exercising or eating properly. This is especially challenging for those people who find they are always on the go.

In this article we will cover not only how to gain greater results in less time, but also how to save some money in the process.

Lets start with nutrition. Typically eating 5 smaller meals a day works best for most people as it stimulates the metabolism provides energy and helps keep blood sugar levels stable.

Being prepared ahead of time when it comes to you nutrition will not only save you time it will save you money as well. How many times when you are out and about have you pulled into a sandwich shop to pick up a quick bite and then gone about your day. In the process you’ve spent about $8.50 on a sandwich and another $1.50 on a drink that’s $10 a day. If that happens Monday thru Friday, that adds up to $50 on top of the weekly grocery bill.

There are some simple ways to prepare ahead of time which are also inexpensive. Lets assume your plan calls for 5 meals a day: Breakfast, a mid morning snack, lunch, a mid afternoon snack and dinner. Right off the bat you don’t have to worry about preparing breakfast (Refer to “Are You Eating the Correct Breakfast”) and dinner because most likely you will be home for those meals so now we are down to 15 meals consisting of lunch and 2 snacks a day. An easy snack could be a protein shake and a hand full of almonds or a banana. Investing in some protein powder and pairing it with fruit or some nuts will give you 5 days worth of snacks in about 10 minutes time. Now you have 5 lunches to make. Lets break those down to 2 meals grilled chicken 2 meals ground turkey and 1 meal steak tips. Season these to taste and pair them with a side. This shouldn’t take longer than 40 minutes and your done with your meal preparation for the entire week in under an hour and your saving money in the process.

exerciseNow lets move on to training time. If you can find 30 minutes a day then you will do fine. Pairing Muscle groups together can greatly increase your workout density (the amount of repetitions done in a specific length of time). Shortening rest periods can not only raise your heart rate to burn more fat during exercise but it can also raise your metabolism for the rest of the day by increasing post exercise oxygen consumption. This happens when you train intensely and take short rest periods such as when doing supersets (2 opposing muscle groups being trained back to back with little to no rest).

If you calculate the time it would take to do your nutrition prep and training time it totals 1 hour and 50 minutes for the entire week.

FAT LOSS VS WEIGHT LOSS

We have all heard someone say “I need to lose 10 lbs.” So often these individuals become slaves to the scale and can sometimes take drastic measure to see the number on the scale go down. Most of the time when somebody wants to lose weight the image they have in mind is a leaner toned more athletic physique. This requires building muscle and burning fat, and contrary to popular belief this can be done at the same time.

Let’s look at weight loss vs. fat loss from the point of view of 3 different individuals with the goal of losing as much weight or body fat as possible.

Person number one goes on the “salad diet” and only does cardio. This individual thinks they will have the best success by focusing on cardio and trying to lose as much weight as possible. One of the biggest mistakes with this strategy is the exclusion of weight training which is an extremely productive way to burn calories and help with fat loss. In this case the individual will lose weight due to a drastic reduction in overall calorie intake, however all of the weight will not be body fat. Half or more of the weight loss will come from muscle tissue and water weight. The end result is a smaller flabbier physique which looks “skinny fat”. This is also unhealthy due to the lack of essential nutrients. Typically people using this strategy gain all of the weight they lost back as they start to eat normally again.

Person number two has some knowledge on how to exercise and knows that protein is good for building muscle. In this scenario the individual is willing to do whatever it takes to get into shape and starts out going all in doing 2 hours of cardio a day on top of a rigorous weight training sessions while only eating egg whites, fish, and chicken with some vegetable on the side. In the beginning this will work and the individual will lose body fat but over time fat loss will stop due to the individuals metabolism adjusting to the overwhelming demands placed on it. Eventually the body will become stressed, cortisol production will increase and any weight loss will stop. In this situation the body will actually start to break down muscle tissue and spare fat in an attempt to conserve energy. A gram of fat yields 9 calories as opposed to a gram of protein yielding 4, in its quest to preserve energy the body will start using muscle tissue as energy vs. using fat. The end result here is possibly a leaner but definitely flatter emaciated physique.

Person number 3 understands that fat loss doesn’t happen overnight and takes a more strategic approach by simply reducing overall caloric intake for the day by between 200-500 calories and eating a diet consisting of a balance of all three macronutrients let’s say 40 40 20, meaning 40% from low glycemic carbs 40% lean protein and 20% healthy fats. This individual creates a good training program consisting of 4 weight training workouts and cardio sessions a week. The first week this individual actually gains 3lbs but feels their pants fitting a little loosely. By taking this approach the individual will preserve or even gain muscle tissue while losing body fat. The number on the scale may not move as fast as clients 1 or 2 but the end result will be far greater producing a leaner tighter physique. The point being made here is don’t become a slave to your scale, stop stressing about the number and use the mirror and how you feel to help determine success. If your goal is to be fit, slow and steady dieting is the way to go, and be consistent with your nutrition and training. Crash dieting does not work, instead learn to live a healthy life.

How to Optimize Post Workout Nutrition

What is post workout nutrition and why is it important? To answer that question lets first take a look at what happens during intense exercise.

When exercising intensely we break down muscle tissue and we use fuel, which can vary based on the duration and intensity of a workout. Carbohydrates stored as glycogen are used and we breakdown proteins (muscle tissue). This can eventually make us stronger, leaner, and more muscular, but only if we supply our body with the appropriate nutrients to repair itself.

From a nutrition standpoint post workout may be the most important time of the day. Immediately following a workout your body needs to consume a fast digesting protein such as whey protein to begin repairing the muscle tissue that was broken down during the workout. Carbohydrates are necessary to replace glycogen stores. The amount of carbohydrates you need to replace what you have burned will depend on the intensity and length of the workout as well as the type of carbohydrate chosen and the amount of carbohydrates eaten during that day.

Your body has a greater ability to tolerate or utilize carbohydrates for approximately 3 hours post workout. It is recommend to take in fast digesting carbs immediately following an intense workout to restore muscle glycogen and to spare the protein being used to rebuild muscle tissue. The best choices for a fast digesting post workout carb supplement would be waxy maize, dextrose or cluster dextrin from a product like TriPharm Recarberry. If you want to use food then good sources of carbohydrates that restore muscle glycogen would be apricots, pineapple and kiwi, avoid bananas if possible. Bananas are higher in fructose and do not restore muscle glycogen as well fruits lower in fructose like the ones previously mentioned.

Depending on your fitness goals you can also consume a protein and carbohydrate food meal about 1 hour after you consume your post workout protein/carb drink.

Depending on your goals post workout can also be an ideal time to add creatine and glutamine. Supplementing with creatine post workout has been shown to increase strength and muscle size. Remember to take your creatine with a fast digesting carbohydrate to ensure delivery. A product like Diesel Fuel combines waxy maize (a high weight molecular carbohydrate) and creatine monohydrate. Glutamine has been shown to improve recovery reduce soreness and help the body to maintain a constant nitrogen balance.

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