Thursday, April 23, 2009

Weight-Loss Recipe: Diva Protein Shake

Diva Protein Shake
2 scoops of quality protein powder
1/4 cup plain low fat yogurt
1/2 banana
1/4 cup mixed berries (frozen or fresh)
1/4 cup water
Preparation: Combine first 4 ingredients in a blender or Magic Bullet, add water and mix until well blended.

This is a great alternatives to any meal and is quick, fit and healthy!  
Makes 1 Shake
Nutritional Value: 
  • 334.5 calories 
  • 24 g protein
  • 58 g carbs
  • 1.6 g fat
  • 10 g fiber
  • 170 mg sodium
Nutritional Value of 1 Tbsp. flaxseeds: 48 calories; 2 g protein; 3.3 g carbs; 3.3 g fat; 2.7 g fiber; 3.4 mg sodium

Notes: You can use juice instead of water. For a lower-calorie, lower-protein, and lower- carbohydrate shake, use only 1 scoop of protein powder. You can add flaxseeds to add more nutritional value (including omega-3 fatty acids, fiber, and magnesium, plus the added benefits to your heart, digestion, and protections against certain cancers). You can substitute whatever fruit you like.

Meal replacement drinks (protein shakes, smoothies, and green drinks)
In today’s society we gravitate toward anything that is quick and easy, and this also holds true for replacing healthful meals with quick drinks. We are so busy that we skip meals or chose high fat and unhealthy "fast food" as well as junk food.  But there is a way to get "quick" meals on-the-go that are healthy and can actually help keep us lean!  
  • The billion-dollar fitness industry makes its money off quick-fix scams and false promises. Next time you pick up a so-called “diet shake,” “protein shake,” “energy drink,” or “vegetable drink,” take a look at the ingredients. 
  • Most of these drinks (if they are pre-made) contain large amounts of sugar as well as preservatives and additives. 
  • The protein used is questionable, as are some of the claims being made. 
    Meal Replacement Drink Rules 

  • Meal replacement drinks can be an acceptable way to get nutrients on the run. 
  • If they are of good quality, these types of drinks are okay to use as a meal, especially if you are pressed for time. They are much better solutions than skipping a meal or grabbing a high-fat donut or muffin. 
  • Meal replacement drinks can also be used as supplements to ensure that you get all the nutrients you need each day for optimal health & fitness. 
  • The best advice in this area is to know what is in a pre-made protein shake, smoothie, or green (or other vegetable) drink. 
  • Best of all, you can make these drinks yourself using real foods without added ingredients. 
  • When making your own protein shake, smoothie, or green drink at home, use real juice, fruits, nuts, flaxseed, bran, yogurt, etc. 
  • For protein shakes, use a protein powder blend that has low amounts of sugar and no additives. There are many good ones to choose from , and they are a good way to ensure you get enough protein without sacrificing quality. 
  • Many health food stores, fitness centers, and other places include these drinks on their menus—just ask questions. 
  • Try your local juice bar, like Jamba Juice ( 
  • Here are some different types of protein powders and basic information about each: 
  • Whey protein is the most commonly used type of protein. It contains high levels of essential amino acids. 
  • Casein protein powder is the richest in glutamine, an amino acid that aids in recovery. 
  • Egg white protein is a lactose- and dairy-free protein. 
  • Soy protein contains all the amino acids and is a good alternative for vegetarians. 
  • Hemp protein contains essential amino acids and is another good vegetarian alternative. 
  • Green and other vegetable drinks are a great way to supplement our diets because it is often difficult to eat all the nutrients we need each day, especially when it comes to vegetables. Some green drinks are loaded with vitamins, minerals, and antioxidants. Some even contain amino acids, herbs, probiotics, enzymes, and fiber. You just have to make sure of the quality and watch the ingredients.
  • Here are some excellent products for making a quick and healthful green drink: 
  • Living Fuel (
  • Garden of Life Perfect Food (
  • Energy First Green Energy Super Food (
  • Bolthouse Farms—a pre-made green drink you can find in your grocery or health food store (
MY DIVA DIET:  A Woman's Last Diet Book offers so many meal ideas, recipes and valuable information on how you can lose weight and gain health–for life!

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