Shari Duncan

Tag: Smoothie

Perfect Post Workout Pair… Protein + Coconut Water
Shari

by on Apr.08, 2011, under General HEALTH, General Nutrition, Healthy Snacks, Supplementation, Weight Loss, Whey Protein Recipes

Pump up your post-workout protein shake with coconut water!

* When it comes to recovering after an intense workout, coconut water may be the perfect liquid to add to your favorite protein powder. Derived from young green coconuts before they mature, this natural beverage is the water found inside young coconuts and is not to be confused with creamier coconut milk.  Natural coconut water contains five essential electrolytes and more potassium than a banana. Contrary to popular beliefs coconuts do not make you fat. They are loaded with medium chain fatty acids that are easy to digest and therefore your body doesn’t store it as fat.

Coconut Water Contains More Potassium than a Banana
One of coconut water’s greatest nutrition facts may be its enormous amount of potassium. Potassium is an electrolyte that promotes healthy kidney, heart, and overall cellular function.

Most often, potassium is associated with bananas, which contain about 450 mg of potassium per serving. However, a serving of coconut water offers your body a whopping 650 mg of potassium.

What’s more, it has no added sugar, fat or cholesterol.

PERFECT Post workout Pair: Protein + Coconut water.

All natural coconut water provides carbohydrates and electrolytes, which are both critical for optimal recovery.  In order to replenish, a lot of people turn to sports drinks or electrolyte-enhanced water.  However, sports drinks contain alot of unnecessary  sugars and calories, which coconut water naturally avoids.  It is also fat free, with a taste that is nutty and naturally sweet and a great thirst quencher.  In addition to aiding in hydration, incredibly healthy coconut water contains amazing anti-viral, anti-fungal and anti-microbial properties that can help to remove toxins from the body.

Adding coconut water to protein powders such as soy, whey or rice makes a refreshing and nutrient-dense post workout drink. Its high potassium also helps regulate blood pressure, heart function and many other health benefits.

REFUEL YOUR BODY:

For optimal nutrient absorption, consume your post work out shake within 30-45 minutes after training. Mix coconut water with vanilla (or chocolate) flavored protein powder for a post-training meal to feed your muscles and replenish the electrolytes lost during strenuous exercise.

Look for it at your local grocery or health-food store.

“Almond Joy” PWO Meal.

  • 2 scoops ViSalus Nutrition Shake Mix
  • 1 Chocolate cardio-care Flavor Mix in (or 1 Tsp baking cocoa)
  • 6-8 Oz Natural Coconut Water
  • 4 Oz  Unsweetened Almond Milk

    Adds "tropical twist" to Protein Smoothies

  • 6 almonds
  • Ice.
  • Blend well  in personal blender ( I use a magic bullet) for 30-45 seconds.

TROPICAL BERRY SMOOTHIE:

  • 2 scoops ViSalus Nutrition Shake Mix
  • 4 -6 oz Coconut Water
  • 4 oz Low Sugar Orange Juice
  • 1/2 container Pineapple-Coconut Flavor Yogurt (Dannon Light n Fit)
  • 3-4 Frozen Strawberries, Mango or any other Fruit of choice.

Blend well.  ENJOY!

To Learn more about Visalus health and nutrition products:

http://sharipronatural.bodybyvi.com/


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Discovering New Flavors: The Mamey
Shari

by on Sep.25, 2010, under Fruits and Veggies, General Nutrition, Healthy Snacks, Recipes

Wandering through the local farmer’s market, my husband and I sampled some Mamey for the first time.  With a surprising sweet, “meaty” flavor and texture, we took one home, anxious to try it in our daily protein smoothie! —  so glad we did.  One try and we are hooked!

What is mamey?

Also known as Mamey Sapote (or Sapote),   this tropical berry fruit is native to Southern Mexico, Central America, the Caribbean and Southern Florida. The brown skin has a texture somewhere between sandpaper and the fuzz on a peach. The fruit’s flavor is uniquely creamy and sweet.

To tell when a mamey sapote is ripe, peel off a fleck of the skin to see if it is pink underneath. The flesh should appear salmon colored and give slightly, as with a ripe kiwi fruit.  The fruit is eaten raw out of hand or made into milkshakes or smoothies, or added to fruit salads. The fruit’s flavor is described as a combination of pumpkin, sweet potato and maraschino cherries with the texture of an avocado.  Markets often sell them while they’re still hard and underripe, so you need to set them on the counter for a few days until they yield when gently squeezed.  Peel them and remove the seeds before serving.

Health info: Mamey is believed to be an antiseptic, and is also eaten to help calm an upset stomach and treat headaches.  Some consider the fruit to be an aphrodisiac.   It is also high in vitamins A & C, potassium and dietary fiber.

NUTRITION FACTS: Per 1 cup of raw mamey:

Mamey- A tropical berry fruit.  A must try in your next power smoothie

Mamey- A tropical berry fruit. A must try in your next power smoothie

Calories 101

Total Fat  1g

Sat Fat 0.3 g

Cholesterol  0 g

Sodium  30 g

Total Carbs 24.9 g

Dietary Fiber 6 g

Protein 1 g

Calcium 21.9m g

Potassium 93.5 mg

Mamey Milkshake:  INDESCRIBABLY DELICIOUS

THIS IS A MUST TRY IN YOUR NEXT SMOOTHIE!

Slice one mamey in half and scoop out the flesh with a spoon.

Add to blender, along with 2 scoops (Vi-shape or other protein), ½ cup almond milk (or milk of choice), ½ cup of orange juice, 4 ice cubes.

Cinnamon, Nutmeg.

Mix well until shake is uniform and soft.  Yield: one power packed smoothie.

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BERRY BLAST SMOOTHIE
Shari

by on Apr.25, 2010, under Fruits and Veggies, Healthy Snacks, Recipes, Weight Loss, Whey Protein Recipes

Experiment with different fresh and frozen fruits and yogurt flavors for variety.

Berries should be a staple to your diet… One serving of berries daily will do much more than just keep the doctor away.  They are after all, natures #1 antioxidant fruit.

This protein smoothie is excellent as a post-workout meal, breakfast or mid-day snack or meal replacement.  It provides the perfect balance of protein – from the whey and yogurt, carbohydrates – from the fruit and yogurt, and healthy fats from the almond milk and flax seed.  It is also a great source of calcium, antioxidants and fiber.  And, if that isn’t reason enough to give this a try… it really tastes amazing!

Mix together well in blender or Magic Bullet:

1 scoop of Whey adds approximately 25-30grms of muscle building proteine

1 scoop of Whey adds approximately 25-30grms of muscle building protein

  • 1 scoop vanilla Whey Protein
  • Fresh or Frozen Berries (Blackberries, Strawberries, Raspberries, Blueberries)
  • 1/2 container low sugar yogurt ( I like Dannon Light N Fit – Pomegranate Berry)
  • 1 tsp milled Flax Seed
  • 6-8 oz Almond Milk
  • Crushed Ice/Water

ENJOY!!

Try different fruit combinations such as peaches, pineapple, melon, or banana as well as flavored yogurts.  Substitute Soy for Almond Milk if you like.  You really cannot go wrong with this one.

STILL NOT CONVINCED ABOUT THE POWER of ADDING BERRIES TO YOUR DIET?

….. READ ON:

http://well.blogs.nytimes.com/2009/01/22/the-power-of-berries/

http://www.berrywiseinc.com/power_of_berries.html

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