Tropical Burst Emergen-C Smoothie
Lemon-Lime Emergen-C packet
1 Banana
1/8 cup pina colada mix
6 oz. cold water
1 1/2 cups ice (or 3/4 glass-full) ice
I put 3 Omega 3-6-9 capsules, 1 alpha-lipoic acid, 2 panax ginseng, 1000mg MSM (all opened and emptied into blender, discarding the capsules). Your supplements may differ. Then add the Lemon-Lime Emergen-C packet, 1 banana, broken up for better blending, the pina colada mix, and water. Blend on lowest setting to liquify. Then add ice, and crush until smooth. I like to use this as a morning smoothie sometimes, and do add a scoop of protein powder. But even without protein powder, this shake is a really great pick-me-up after a workout. And your only calories are in the banana and the bit of pina colada mix (go lite on that, because it does add a lot of calories if you don't. The Emergen-C packet has 25 calories. Enjoy!
Cinna-power Frap
1 scoop Super Advanced Whey Protein
½ cup skim (fat free) milk
1 Tablespoon Instant Coffee crystals
Omega 3,6,9 – 3 softgels
3 Cinnamax capsules (cinnamon and chromium)
2 panax ginseng capsules
1 alpha-lipoic acid capsule
½ cup very warm water
1 stevia packet (2 if you want extra sweetness)
Calories: 243 Total Carbs: 9 grams Protein: 30 grams Total Fat: 6 grams
Set blender up. Carefully puncture the Omega 3, 6, 9 softgels on the blade of the blender, squeezing contents into blender and discarding the gel capsule. Add whey protein, milk, coffee crystals, stevia packet, and the contents of all supplement capsules, discarding the actual capsule. Add warm water, and process on lowest setting for 10 seconds. Scrape sides of container if needed. Fill large plastic tumbler with 8-9 ice cubes. Dump ½ ice cubes into blender and process on highest ‘pulse’ setting for several pulses, until ice seems crushed. Add remaining ice and process in the same way. Pour into tumbler and enjoy.
**TIPS** For a mocha frap, try adding 1 or 2 tablespoons cocoa powder, which only adds 3 grams of carbs each tablespoon. Try adding a couple drops of vanilla or other calorie free coffee flavoring. Don’t like the taste of your supplements?? Simply swallow them whole with a glass of water before drinking your frap. Try adding a couple drops of vanilla or other calorie free coffee flavoring.
Other supplements to consider using: Quick absorb liquid calcium supplement, MSM, CoQ10, 45+ Multi Vitamin.
High Protein Fruit Smoothie
1 scoop whey protein powder
½ cup (handful) Great Value Frozen fruit blend with strawberry, peaches, mangos, &pineapple
½ banana (refrigerate other ½ in Ziploc)
1 6oz Great Value Light yogurt (fat free, low cal)
1 cup water
1 pkt stevia
Omega 3,6,9 – 3 softgels
3 Cranberry capsules
2 panax ginseng
1 alpha-lipoic acid
Calories: 368 Total Carbs: 43g Protein: 31g Total Fat: 8g
Set blender up. Carefully puncture the Omega 3, 6, 9 softgels on the blade of the blender, squeezing contents into blender and discarding the gel capsule. Add whey protein, frozen fruit, ½ banana, yogurt, stevia, supplements (emptying and discarding capsule) and 1 cup water. Process on lowest setting for 10 seconds. Scrape sides of container if needed. Fill large plastic tumbler with 8-9 ice cubes. Dump ½ ice cubes into blender and process on highest ‘pulse’ setting for several pulses, until ice seems crushed. Add remaining ice and process in the same way. Pour into tumbler and enjoy.
**TIPS** Similar amounts of fruit contain similar carb and calorie counts. Try leaving off the mixed fruit and using a whole banana, along with banana flavored yogurt and a drop or two of vanilla. Or substitute frozen strawberries for the mixed fruit. Or try other frozen fruit blends or yogurt flavors… the possibilities are nearly endless.
Other supplements to consider using: Quick absorb liquid calcium supplement, MSM, CoQ10, 45+ Multi Vitamin.
