I'm not on any special diet other than a weight loss diet (ahem. What can I say? I love food and don't so much love sweat...).
Have started to drink protein smoothies for breakfast, and found it quite a helpful habit to have. Not really missing out on good stuff, because breakfast is my least interesting meal of the day anyway. And I can pack in a LOT of good stuff: besides my protein powder, typically a couple of cups of spinach or kale or other leafy green, and a banana or some frozen fruit.
I am quite happy to stick with this, but if any of you have green smoothie ideas that you really like, I'd love to hear about them!
Note that because I am rather weight-reduction focused right now, I will tend (only tend - not so strict) to prefer the smoothies that are full of water and ice cubes, rather than, for example, peach nectar or mango puree.
smiles and thanks!
This is my typical. Makes quite a bit so I'll usually have it for breakfast and afternoon snack.
1 orange, peeled
3 or 4 cups of fresh spinach
3 or 4 dates OR a banana
a cup of strawberries OR a whole kiwi, peeled
a couple spoonfuls of avocado OR coconut butter
water to blend
Since your profile says you're from NYC, thought I'd offer up suggestions for a couple of local store-bought options. My personal favorite is Organic Avenue's Green Monkey Smoothie- kale, banana, and coconut water are the 3 main ingredients. Really delicious (slightly sweet) and low in calories. I also recently had a kale-centric "shake" at Miss Lily's in the West Village that was more hearty than OA's, but a nice healthy meal if you happen to be in the neighborhood.
Here's a link to my recent blog post about the 2 with a bit more info in case you're interested: http://healthypantz.com/2012/05/11/a-...
i personally always add a dollop of nut or coconut butter or avocado to mine. the fat keeps you satisfied longer.
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Adding citrus fruits for the acids really helps you to digest your greens. Often times I find I pack so much green goodness into a cup that it comes out the same as it goes in, and I want to make sure I am not just consuming the stuff and that my body is actually taking up the nutrients.
Other than that, savor every sip. I always swish mine around a bit before I send it down, just to make sure that I get my saliva in there. I'm not sure how well we digest things that have already been broken down for us by the blender, and I know at the beginning I used to slurp them down so fast I'd get a little sick. I would, over time, try and see if you can ditch the protein powder unless you are working out.
This is what I drank this morning;
1/2 bunch spinach (i put this in because it has a hormone that stimulates muscle growth/repair!)
4-5 stalks of kale
2 oranges (should probably use more)
frozen peaches, strawberries, mangoes (probably more than 1cup each, I just put almost a whole bag of them in or a half depending on what flavors I want to come out stronger)
and then purified or distilled water til it's nice and full
always organic if you can afford it!
(i put this in because it has a hormone that stimulates muscle growth/repair!)
FYI if you're talking about phytoedysteroids, the research is really sparse, and the studies that indicated increased protein synthesis and muscle strength used highly concentrated/powerful extracts (isolated from more than 2 lbs of spinach). they also showed a reduction in plasma testosterone levels. so while it's certainly a healthful and tasty addition to your smoothie, i wouldn't set your expectations too high for the muscle growth/repair benefits of 1/2 cup of spinach ;)