Tag Archives: peanut butter

Simple Smoothie

28 Mar

Staying active, particularly in stressful times, is important. Whether hopping on a bike for a ride, putting athletic shoes on to take a power walk, or picking up weights for a resistance workout, maintaining an active lifestyle is crucial to good health.

After a workout, there is nothing like muscle recovery in the form of a smoothie. It’s icy, refreshing, and packed with nutrition. I make mine from scratch, so I control the ingredients. There is no unwanted sugar, and I can customize the smoothie to my mood-or to what I have on hand. This is what my smoothie consisted of today.

Simple ingredients for a protein smoothie

I pulled out frozen raspberries, plain greek yogurt, chia seeds, cottage cheese, peanut butter powder and milk. The stick blender easily brings it all together. These ingredients are easily customizable for dietary preferences, food intolerances, and allergies. And if you think you can’t have fruit with a low carb lifestyle, keep reading my friend.

Some fruit is okay to include, in moderation, with a low carb lifestyle. And since variety is crucial to a healthy diet don’t ditch fruit entirely, even on a keto diet. Just make informed choices. Did you know that raspberries can be keto friendly? They are a low carb fruit-about 5 net carbs per 100 grams. Since these little berries are packed with vitamins and antioxidants, go ahead and inlcude them (in small amounts) in your meal/snack rotation.

So here is how I built my smoothie from the ground up. I put frozen raspberries into my mixing cup. The chia seeds and peanut butter powder went over the berries. The dry ingredients on the bottom with the fruit makes it easier to mix into the smoothie.

I put the dry ingredients over the berries so they would mix in easily.

Next I added a splash of milk, chia seeds, and peanut butter powder.

Just a splash of milk.

I kept layering the ingredients, so in went the keto friendly protein packed greek yogurt and cottage cheese. Oooh, this was shaping up to be yummy!

Protein packed keto friendly yogurt and cottage cheese went in next.

That’s it. No added sugar or sweetener needed here. The berries will hit that flavor point in this drink. To finish off this delectable treat, I simply put the stick blender in the cup and turned it on. The mixture became velvety. Since the berries were frozen, this frosty treat is already nice and cold! But still, you can add some ice to really chill it down.

Whip this with the stick blender till creamy.

Pour this cold refreshing treat into a glass, add an eco friendly straw, and enjoy your post workout protein recovery drink!

 

Enjoy a Keto friendly high protein treat any time of day!

 

Other add ins for my smoothies inlcude almond or soy milk, unsweetened cocoa (great antioxidants!), an egg white (pasteurized for safety), kale, mint, basil, and crushed ice. Take walks, ride a bike, and stay active. And afterwards, enjoy a delicious treat like a fresh protein and vitamin rich smoothie! What kind of smoothie are you making today? Drop me an email or comment and let me know!

By the way, I use my stick blender a lot. Yes I have a blender as well (hello…margaritas!!) but use my stick blender for homemade sauces, soups, and smoothies. If you can fit this kitchen gadget into your budget, I highly recommend adding it to your kitchen tools.

 

Portion (out of!) Control

20 Jan

When you are in the kitchen with your family, talk about nutrition. These discussions need to be done with a little strategy.  Children cannot be barraged with information. It will sound like lecturing, and the “off” button will be activated in your child.  Think of your conversations being constructed with bullet points. Brief. Light. Just the highlights. Discussions such as these can be easily conducted while working on getting a meal to the table.

Here is a starting point. Discussing portion size is a must. This country has been “super sized” into expecting huge portions that are not designed for optimum health. When discussing portion sizes, there are a few things to keep in mind:

  • 1 ounce of meat (protein) is about the size of your thumb. 4 ounces is an appropriate serving and about the size of a deck of cards..
  • 1 egg or 2 tablespoons of peanut butter is about an ounce.
  • One serving of bread is usually 1 slice.
  • Fruit juice can generally count as 1 fruit serving a day. In other words, 2 glasses of fruit juice isn’t 2 fruit servings. And remember, high quality fruit juice is worth the extra expense.
  • A vegetable serving is 4 ounces. That equals a half cup.
  • A serving of milk is 8 ounces.  That is one cup.
  • One serving of Grape Nuts cereal is 4 ounces.  That is 1/2 cup.
  • One serving of crackers, such as Cheez-It crackers, is about 25 crackers

Are these serving sizes surprisingly small?  This briefly illustrates how out of control portion sizes have become acceptable in our diet. The expectation has changed to a “bigger is better” mentality with food. Portion size is included on the packaging of most food, but consumers fail to use this tool.

Hey, I get it.  Being in the grocery store juggling kids, a list, and playing beat the clock is rough.  Not a great time to stop, read and analyze a label.  How do we combat this?  Start by standing at your pantry or food cabinet at home. Education can begin at home.  When time isn’t so tight, take a minute or two to look at the food you have in your cupboard or pantry.  This is a great time to read the labels and start to formulate a healthy portion control plan. Start looking on food packaging for portion information at home, not at the store,  and share it with your children. It is a great habit to get your family into, and a good way to have discussions about portion control.

Talking of portion control, I do not allow my family to eat out of a bag of chips, for example, when snacking,  They must pour their snack into a bowl.  I expect this for a couple of reasons.  The first reason is simple cross contamination.  I am a clinical nutrition professional, so food safety is always on my mind.  It just isn’t healthy to put your hand to your mouth and then place that hand back into a big bag of snack food.

The second reason to portion foods, including snack food, is for control.  You just don’t know how much you are eating when not portioned it out.  And I think to learn self control, eating a certain portion raises awareness.  “Mindless eating” is eating without being conscientious of what you are eating.  Portioning your food helps eating be more mindful.

I am also a fan of eating meals att the table and on a schedule when possible.  It is important to enjoy meals with music on, with others, and making it a social event when possible.  If eating alone, I still think ambiance and environment are important.  Eating at a healthy pace, sipping water or other healthy beverage, and having conversation is a way to slow down eating.  The body signals when it is full, but you have to give those signals time to get front he stomach to the brain!

Portion control is important, as is variety and physical activity. It is important, though, to start with one small step, one small change.   Next start walking after dinner!  Another small change with a big impact!