The Perfect Shake

I love smoothies and shakes.  I'd much rather drink my calories than eat them...and I don't necessarily mean at the bar. :)  But I really like to have a nutrient dense shake in the morning because I never have much of an appetite.  This helps me to make sure I always have breakfast - the MOST important meal of the day.
So while I do enjoy Jamba Juice, I do not enjoy the outrageous calories and excessive grams of sugar that saturate almost all of their smoothies.  Some of the smoothies have more sugar than TWO Snickers bars.  WILD!  Possibly one of the culprits of America's out of control obesity rate!  And let me also say that sugar makes you fat....fat doesn't make you fat. 
Now here is my tasty, healthy, nutrient dense shake recipe!  It's a great breakfast, after-workout recovery drink or anytime you want something delicious - without compromising the scale.

THE PERFECT SHAKE
4 oz. cold water
6 oz. unsweetened almond milk (you may use a milk of your choice, just make sure its low-fat and low-sugar)
1 scoop Designer Whey Protein - Vanilla
1/2 cup berries (any kind - frozen or fresh)
1/2 banana or peach
1 capful Flax Oil or Omega 3 Oil
4 ice cubes

Blend to desired consistency and drink!

Some suggestions:

• You may use 10 oz milk instead of combining h2o and milk.  I simply do that to make the almond milk last longer (cost effective).
• The Flax Oil (which can be found at Trader Joe's or Whole Foods) helps with absorption of the nutrients in the fruit (making the nutrients more bioavailable to your body) and studies are showing how important it is to supplement your diet with Omega 3's.
• Designer Whey Protein Powder can be found at Trader Joe's and the protein helps slow the absorption of the Carbohydrates, keeping you full and satisfied for a longer period of time.
• Frozen fruit is just a nutritious as fresh, actually even more so.  Once it's picked, its flash-frozen, therefore sealing in all the important nutrients that are sometimes lost in fresh produce.  Plus its cost effective.

Depending on the type of fruit you use, this shake will run you about 250-300 calories.

Be creative...just stick to the basic structure!

One more thing....I am not bashing Jamba Juice.  It's a great place and where I go to get my Wheatgrass shots.  If you do want to stop by to grab a smoothie, their website offers detailed nutrition information for their entire menu.  Go for the small.  And don't upgrade.

Cheers!

Jill

Sugar, Sugar, Everywhere

Since I am on the topic of sugar additives, I wanted to address a few questions I received about Splenda & Stevia. 

SPLENDA - Primarily made of Sucralose, this non-nutritive sweetener is derived from the natural Sucrose (table sugar), with a chemical structure composed of three alcohol groups, attached to three chlorine atoms.  Yes, chlorine.  Not to be alarmed though.  Chlorine is in our drinking water so it's something we consume on a daily basis.  But obviously in very small amounts.  According to the American Dietetic Association, they deem Splenda as a "safe" sugar additive.  And so does the FDA....

STEVIA - This natural herb (shrub) has been around for centuries and commonly used by people in Brazil & Japan as a natural sweetener.  While Stevia is still not FDA approved, the FDA did give GRAS (generally recognized as safe) approval for Truvia & PureVia, which are derived from the Stevia plant.  Apparently there is not enough data for the FDA to approve that Stevia is safe to consume in large quantities.  Cause that's how Americans do it.  The bigger, the better!  More, more, more!

Again, everything in moderation!!!!  Have a packet of Splenda in your coffee or add a little sugar-free syrup to your latte but don't over do it.  7 packets of Splenda in your tea is totally unnecessary.  Right?

Sweet Misery - A Poisoned World

Last night I watched a fascinating documentary on the history of Aspartame suggested to me by my great friend, Allie, who also happens to be my partner-in-crime at CSUN.  Sugar-additives are a very hot topic right now (well...always have been) and I find that most people often ask me about the sugar-additives they can and can't have.  Since most people shun the high-caloric drinks, many take refuge in the "no calorie, no sugar"versions of the same drink such as Diet Coke, Diet Snapple, Crystal Light, any soda with a ZERO in the name, etc, etc.  This lengthy food list that uses Aspartame as a "sweetener" also includes chewing gum, yogurt, nutritional bars, gelatin, Equal, Nutra-Sweet, cereals, juice drinks, maple syrup, candy and my personal favorite, vegetable juices.  When did we find the need to start sweetening vegetables???!!!!????!!

Aspartame is composed of three chemical constituents - Aspartic Acid, Phenylalanine, & Methyl Ester.  Please know that when methyl ester breaks down in the human body it becomes methanol - a wood alcohol that is highly poisonous - and then converted to formaldehyde, which the body can not get rid of and I do hope you know that formaldehyde is an embalming agent.  For dead people.  That said, research has found that Aspartame has a severe effect on the neurological system, more specifically, targeting the brain which would explain the 10% increase of brain tumors the year after Aspartame was introduced (1984).  

Now without going into more details about the documentary because I think everyone should watch it to become educated, I did find it worth mentioning that during clinical trials before the drug was approved by the FDA, G.D. Searle & Company botched, and falsely reported the effect that Aspartame had on their animal subjects.  For instance, the researchers would cut out tumors the rats developed (before the FDA had a chance to review the subjects) and report that the sweetener caused no side effects on the animals.  Hmmmmm....shady.  Also, Donald Rumsfeld was the President of G.D. Searle from 1977 to the time Aspartame was approved (1983).  More shadiness.

Here's my opinion - the purer the better and everything in moderation.  I really try to stay away from anything with Aspartame.  Nature didn't intend on us drinking chemicals in our beverages.  Sure....I love the occasional Fresca (I know...so random and so 1990's) but I don't consume diet drinks and I ALWAYS read the label.  Especially for yogurt.  Protect your body.  And watch the documentary. :)

Here's to no more "sugar free" crap!

Jill

The Spot for Everything Nutrition, Health, Exercise & Wellness!

Welcome to my brand new blog!  I'm Jill - your Nutrition Concierge!  We all know that when you stay at a hotel in a "never been to" type destination, the Concierge becomes your best friend.  They seem to have the answers to your questions, always get you the reservation you want and send you in the right direction.  That's the idea here!  

I am going to be discussing everything on Nutrition, Health, Exercise & Wellness.  Each post will be on a new hot topic!  Whether its something that I have recently been asked, talked about in the news, or even a Nutrition myth I can clear up, everything is fair game here!

Before I start, I think you should know a little about me!  I live in Southern California and attend California State University, Northridge as a Nutrition, Dietetics and Food Science graduate student.  I'm in the process of becoming a Registered Dietitian(more about that later!)and am almost done with my graduate studies. I hope to one day own a private practice and make a difference in people's lives. 

I have a cute little dog named Madison (she will certainly make an appearance) and when I am not in class, studying or at work, I love to exercise...especially running and yoga.

So stay tuned!  I think you will find very helpful, usable Nutrition tips and information here.  And feel free to leave questions!

In health & happiness,

Jill