My Blog will contain helpfull hints and tips from my various areas of experience, and expertise. I am a fellow "Cathlete" that is currently studying to become a Registered Dietitian at the University of New Haven, and also has an Associates degree in Exercise Science. I work at the New Canaan YMCA going on 5 years teaching Group Power, Group Kick, Group Step, Bootcamp, and TRX classes, Fit Traxx, and as a personal trainer. I've got biten by the body building bug and I've been competing since 2010. One of my goals is to earn my pro card so I'll post a lot about my competitions and prep. Another future goal of mine is to start my training/nutrition consultation business. I also have 15+ years in the hairdressing industry and I currently own my own traveling hair business, "Hair Artistry and Makeup by Kristin Tallodi. My biggest dream which is a longshot is to oneday be in a Cathe video.
Time to "Shake" Things Up Part One: How to build a healthy balanced shake
Posted 08-09-2012 at 02:09 PM by KrisS
I know a lot of you are busy bees like me and find it hard to eat healthy on the go. Alot of my time is spent driving in my car and grilled chicken and broccoli just won't do. One of my favorite things to have on the go is a delicious shake. When I make a shake as a meal replacement I make sure to balance all of the 3 macronutrients which are carbohydrates, protein, and fats. If I am drinking a shake for post recovery weight training I leave out the fat so my depleted muscles can soak up the carbs and protein faster, and use more simple carbs like fruit. If you are a breakfest skipper which is a cardinal sin in my book you can always sip on a delicious shake. Here are examples of each step in building a healthy to go shake. You can mix and match them or add ice to make a frosty shake. In part two I will give you all some of my favorite combo's.
1. First start with a liquid base (about 8oz or 1 cup)
water, coconut water, left over coffee (yum my favorite), cold chai tea or any tea cooled, skim milk, unsweetened almond/soy/rice milk, low fat chocolate milk (sports dietitians swear by this)
2. Second add a protein (1 scoop of protein powder, 8oz of skim or soy milk, 4oz or 1/2c greek yogurt or cottage cheese)
cow's milk and soy milk have protein in it naturally, 0% greek yogurt (greek yogurt has the most protein in it by weight), 0-1% cottage cheese, whey/hemp/egg white, or vegan protein powders (make sure to find a brand that has at least 20g of protein per serving, and has minimal fat, and/or ingredients) some of my favorite brands are Jay Robb, whole foods brand, Gold Standard but any kind will work
3. Next comes carbohydrates (1/4-1/2c of starches like oatmeal 1/4c-3/4c of fruit fresh or frozen)
here are some good complex carbs aka starches to use as meal replacement:
quick cooking oatmeal, cream of wheat/rice, pumpkin or sweet potato
for fruits good high fiber ones: berries of all sorts (blueberries, raspberries, blackberries, strawberries), apples, pears
good simple carb fruits for after workouts: bananas, pineapple, mango, kiwi's
*really any fruit you love put it in
4. Healthy Fats (1 tbsp)
almond/peanut/cashew butter, ground flax seeds or chia seeds, flax seed/hemp/walnut/Udo oil, avocado
* you can finely grind any nut you like into a powder and use that too
5. Extra add in's (I don't like artificial sweetener and if you have a sweet enough protein powder and use fruit you do not need to add extra sugar)
my favorite non-caloric and high antioxidant add in's are spices such as:
cinnamon (favorite!!) nutmeg, allspice, ground ginger, ground cloves
*if you want a chocolate kick add in some ground cocoa powder, or use extracts such as maple, vanilla, almond, peppermint
*can use sparingly especially after a workout: 1 tsp of honey, pure maple syrup (check the ingredient list it should be first)
* 1/2-1c of ice can be used to make a frosty treat especially in the summer time
1. First start with a liquid base (about 8oz or 1 cup)
water, coconut water, left over coffee (yum my favorite), cold chai tea or any tea cooled, skim milk, unsweetened almond/soy/rice milk, low fat chocolate milk (sports dietitians swear by this)
2. Second add a protein (1 scoop of protein powder, 8oz of skim or soy milk, 4oz or 1/2c greek yogurt or cottage cheese)
cow's milk and soy milk have protein in it naturally, 0% greek yogurt (greek yogurt has the most protein in it by weight), 0-1% cottage cheese, whey/hemp/egg white, or vegan protein powders (make sure to find a brand that has at least 20g of protein per serving, and has minimal fat, and/or ingredients) some of my favorite brands are Jay Robb, whole foods brand, Gold Standard but any kind will work
3. Next comes carbohydrates (1/4-1/2c of starches like oatmeal 1/4c-3/4c of fruit fresh or frozen)
here are some good complex carbs aka starches to use as meal replacement:
quick cooking oatmeal, cream of wheat/rice, pumpkin or sweet potato
for fruits good high fiber ones: berries of all sorts (blueberries, raspberries, blackberries, strawberries), apples, pears
good simple carb fruits for after workouts: bananas, pineapple, mango, kiwi's
*really any fruit you love put it in
4. Healthy Fats (1 tbsp)
almond/peanut/cashew butter, ground flax seeds or chia seeds, flax seed/hemp/walnut/Udo oil, avocado
* you can finely grind any nut you like into a powder and use that too
5. Extra add in's (I don't like artificial sweetener and if you have a sweet enough protein powder and use fruit you do not need to add extra sugar)
my favorite non-caloric and high antioxidant add in's are spices such as:
cinnamon (favorite!!) nutmeg, allspice, ground ginger, ground cloves
*if you want a chocolate kick add in some ground cocoa powder, or use extracts such as maple, vanilla, almond, peppermint
*can use sparingly especially after a workout: 1 tsp of honey, pure maple syrup (check the ingredient list it should be first)
* 1/2-1c of ice can be used to make a frosty treat especially in the summer time
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