Here is another nutrition truth – Continue reading Oh yeah- eat less and MOVE MORE!!
1 cup pesto, homemade or store-bought
1 1/2 pounds boneless, skinless chicken breasts, cut into 1 1/4-inch cubes
2 pints cherry tomatoes
Kosher salt and freshly ground black pepper, to taste
2 tablespoons chopped fresh parsley leaves
In a gallon size Ziploc bag or large bowl, combine chicken and pesto; marinate for at least 30 minutes to overnight, turning the bag occasionally. Drain chicken from the pesto.
Thread chicken and cherry tomatoes onto skewers; season with salt and pepper, to taste.
Preheat grill to medium high heat.
Add skewers to grill, and cook, turning occasionally, until the chicken is completely cooked
Maybe you need a quick breakfast before work – your running late, or a nutritious energy-replenishing lunch you can eat on your way from gym. Whatever it may be -here is your solution…
This is healthy… Its packed full of nutrients — fruits and vegetables, lean protein, and healthy fats.
Meet … the Super Shake.
It’s a meal in a glass — high-quality liquid nutrition that gives you everything you need and it is so convenient!!!
Here is a template for creating awesome ‘Super Shakes’… all the time.
Pick a liquid
- Almond milk (unsweetened)
- Cow’s milk
Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.
Pick a protein powder
- Whey protein
- Casein protein
- Pea protein
- Rice protein
- Other proteins or protein blends
Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. 1-2 scoops should be sufficient (25-50 g).
Pick a veggie
- Dark leafy greens: Spinach / Swiss chard / kale
- Pumpkin / sweet potato
- Beets / beet greens
- Cucumber / celery
- Powdered greens supplement
Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.
Pick a fruit
- Pineapple / mango
- Powdered fruit supplement
Toss in half a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.
Pick a healthy fat
- Flax, hemp, chia seeds
- Peanut and nut butters
When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs is usually enough.
Pick a topper
- Cacao nibs / dark chocolate
- Oats / granola
- Ice cubes (if using fresh fruit)
Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.
HERE ARE SOME OF MY FAVORITES
Berry ‘SUPER SHAKE’
12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain NO-fat yogurt
1 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed
Blend it all together!
1 cup dry oatmeal
2 scoops vanilla protein powder
1/2 tsp cinnamon
1/8 cup sugar-free maple syrup
1 tbsp chopped almonds
1-1/2 cups water or low-fat milk
Directions: Blend and Enjoy
Serving size: 1 shake
GET CREATIVE!!! SHARE WHAT YOU MAKE!