Shake to your health

Latoya Grindley, Staff Reporter

Between work and other hectic demands of life, the fast-food mentality has increased in prevalence. But picking up a ready-to-eat meal is like the ultimate food sin many commit because the truth is, many of these meals are very unhealthy. And consuming them over time can lead to weight gain and many other health conditions.

But what of the very quick and healthy meals? Well one such healthy option, while not necessarily considered meals, are protein shakes/smoothies which fill the gap of having a wholesome meal.

According to owner of Fit Farm Fitness Club, Audrie Allwood, protein smoothies come with many benefits. "It is like a power pack, which is easy to travel with, quick and easy to make, which speaks to how highly convenient it is to have. I mean you can drive while having this."

According to her, protein shakes can be used for two main reasons. They can be made and consumed as a meal replacement or if persons want to increase their protein intake which also helps as part of a fitness regime to help with muscle repair.

As a meal replacement, they can be had as breakfast, in-between snack and in the evening for dinner. However it is recommended that you have it only twice per day.

To add to the taste and calorie intake, protein powder, fruits, yoghurt (low fat), skimmed milk, flaxseed and oatmeal are some of the main ingredients used. These are combined based on preference, taste and health goals.

As the day advances, the lighter the smoothie should be. "In the evening you can't really make it too heavy as it can lead to weight gain, so you have to be careful what you add," Allwood cautions.

And according to Allwood, it is as filling as a regular meal. And based on the ingredients, which should be carefully and wisely selected, she notes that the recommended caloric intake will be met.

To get your healthy appetite in gear and help to repair and prepare those muscles before and after a great workout, you can try these recipes provided courtesy of Fit Farm's Audrie Allwood.

Mochaccino Smoothie (pre-workout energy)

1 scoop chocolate protein powder

8oz skimmed/almond milk or water

1 tsp instant coffee (to taste)

Stevia (to taste)

1tsp creatine monohydrate

4-5 ice cubes

Blend all ingredients until smooth.

Power Breakfast Smoothie

1 scoop vanilla casein powder

¹/² cup rolled oats (dry measurement)

¹/² medium banana, cut into chunks

1tbsp wheatgerm

1tbsp ground flaxseed

1tbsp crushed walnuts

cinnamon/nutmeg/vanilla essence to taste

Blend all ingredients until smooth.

Mango Crush (post-workout recovery

1 cup mango, cubed

1 scoop fruit blast protein powder, mango flavour

8oz water

1tsp glutamine powder or CGT10 (creatine, glutamine and taurine blend)

4-5 ice cubes

Apple Bliss (snack)

1 scoop vanilla whey or soy protein powder

3 medium-sized apples

4-6oz skimmed milk

4oz plain low-fat greek yoghurt

¹/² medium banana, cut into chunks

4-5 ice cubes

Blend all ingredients until smooth.

Egg Nog (evening treat)

1 scoop vanilla egg proteinpowder

6-8oz skimmed milk or low-fat dairy-free alternative (soy, almond or rice milk)

Vanilla essence, nutmeg cinnamon to taste

Stevia or other calorie-free sweetener to taste

1tsp taste-free fibre supplement

Blend all ingredients until smooth.

latoya.grindley@gleanerjm.com