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Quick, Easy, Delicious & Healthy Nutrition

Brian Calkins - NSCA-CPT, ACE | Cincinnati, Ohio


Article is below...Also, a video of the preparation of these shakes

Nutrition is a critical component for achievement of any health or fitness quest. Optimally, to elevate metabolism, maintain consistent blood sugar levels and eliminate intense cravings, it's essential that we nourish the body frequently with a combination of lean proteins, whole grain carbohydrates and fibrous carbs every 3 - 3 ½ hours. Eating quality foods gives your body the best environment to burn excess stored body fat while giving you the energy you need to function effectively throughout the day. If you goal is weight loss, then in addition to eating frequently, strive for a small calorie deficit on most days of the week (400 - 800 calorie deficit).

A great meal might include a skinless chicken breast, a side of seasoned whole grain rice and a mixed green salad, ideal for lunch or dinner. The greatest challenge in eating every few hours, however, lies in getting to quality food frequently enough. With the understanding that real food is always our best source of nutrition, a meal replacement shake becomes a good "fill in the gap" meal when a complete one is not easily accessible.

Meal replacement shakes are quick and easy to prepare and can provide quality nutrition in a pinch. You can even prepare these delicious shakes in advance and refrigerate them until you're ready for your next meal. Below are four of my favorite recipes that are made from real food and can be prepared in as little as 30 seconds to two minutes:

Chocolate Banana-nut #1: 1 cup plain yogurt, 1 tsp peanut butter, 1 frozen banana (peel before freezing), 1 scoop of chocolate Beverly International protein powder, add fat free milk to prefered consistency. Blend until smooth.

Nutritional Information per Serving: 379 calories, 29 g protein, 7.2 g fat, 49 g carbohydrate

Blueberry Delight: 2 cups frozen blueberries, 1 scoop of Beverly International vanilla protein, 12 oz non fat milk, ½ cup of old-fashioned oats (option), additional milk or water to preferred consistency. Blend until smooth.

Nutritional Information per Serving: 314 calories, 32 g protein, 2 g fat, 42 g carbohydrate

Chocolate Lovers Pudding: 1 Box of Sugar Free/Fat Free Jello Pudding mix, 2 cups of non fat milk, 1 scoop of Beverly chocolate protein + 5 ice cubes, blend for 2 minutes and then store in refrigerator for 10 minutes (makes 3 servings)

Nutritional Information per Serving: 254 calories, 36 g protein, 1 g fat, 24 g carbohydrate

Peaches and Cream: 2 scoops Beverly International vanilla protein powder, 2 cup frozen peaches, 2 cups of fat free milk, blend untl creamy - Yum!

Nutritional Information per Serving: 249 calories, 32 g protein, 1 g fat, 28 g carbohydrate

The key to being successful with your nutrition is your planning. If you leave eating to chance, you'll settle for what's available or convenient. Prepare your meal replacements in advance and eliminate the chance that you'll reach for the unhealthier options. The shakes above are easy to prepare, taste fantastic and will support your health and fitness goals.