Basic Shake recipe

Replies to This Discussion

Permalink Reply by Shorty on February 5, 2010 at 11:14am

Hi! Just a new kid on the block. Been on EODD for about 2 weeks. This (morning) shake is basically what I do on the burn? days, with exception of the veggies. Is it ok to use organic - 100% grape jiuce? I shake protein powder (14g) with approx 4oz juice, water, flax seed, blueberries/strawberries. Few hours later, I consume the appropriate amount of almonds, followed by an apple in an hr or so. Lunch I usually stick to chicken or Ahi tuna or salmon with a salad. I may have an additional apple b-4 "dinner." dinner: salad again w/some protein & veggies, then I try to munch on celery, maybe w/natural peanut butter w/flax or dip in low cal salad dressing. I drink water all day long. I have maybe 2-3 cups coffee or green tea during the day. At night I still like to have my martini...guess that's what is hurting the diet. I'm just checking to see if I'm doing this right.

"feed" days: I try to stick w/SNAPP plus eat a little more substantial lunch & dinner. Am I following this correctly? My last Dr. visit, I gained instead of losing. Guess I need to plug away for a few more weeks before i see some results.

• ▶ Reply

Permalink Reply by JBF Mentor Meredith on February 5, 2010 at 11:41am

Grapes are a very high sugar fruit and should be used sparingly, if at all, during a fat loss phase - that goes double for grape juice. You might as well be pouring cane sugar into your shake - so no, it is not OK to use grape juice as the liquid for the shake.

And save the martini for one night a week maximum.

Those are the big issues - but you don't need the apple before dinner and the optional protein feeding (it's one or the other, not both, if you are hungry). Also watch the PB with the veggies at night - too close to bed to be eating more than 1 tsp.

Go back and re-read the book as it appears you are off base in many areas here.

• ▶ Reply

Permalink Reply by Jerry on March 17, 2010 at 12:15pm

I can't believe I actually like these things! My wife thinks I've lost it when she sees me adding a handful of spinach and frozen blueberries or raspberries to the blender first thing in the morning, but other than turning the blueberry mixture a gross color, spinach adds almost no taste. I bought EAS chocolate whey protein powder, and think it really helps the flavor. Add some celery because it's there and to give it a little more sweetness. I also add a package of Emergen-C to the mix - doesn't have many carbs or protein, but adds more antioxidants and vitamin C, and some flavor. Added Stevia today, but that made it too sweet for me.

One thing I definitely found - you're right about the flax seeds; grind or soak them. I just dumped some in, and wondered why my stomach hurt 6-8 hours later. Other symptoms I won't go into...

Lost 5 pounds the first week, am down another 1 at week 2, day 2. And had a nice burger for a feed meal on Sunday, skipped (most of) the fries and trader those carbs for a beer, or two. Seems to be working!

• ▶ Reply

Permalink Reply by Shorty on March 17, 2010 at 2:19pm

Thanks for the input. I've been doing basically the same shake now..including the Emergen-C. Haven't tried the spinach or celery with the berries, but since I love spinach, I'm going to give it a try. Don't think I need the extra sweetener. I use the ground flax in my shakes, gives it a slightly nutty & crunchy flavor. How well does the celery chop up for you? Keep thinking it will make the shake stringy.

Congrats on your first week (loss)!!

• ▶ Reply

Permalink Reply by Jerry on March 18, 2010 at 7:34am

Thanks! I usually break off both ends of the celery stalks and peel off some of the fibers, which seems to help. But you're right, sometimes it doesn't chop up all the way, which leaves small chunks, but not many strings. This mornings' was frozen raspberries, I need to remember to skip the last mouthful where all the seeds end up - yuk.

What do you use to grind the flax seeds? Have you tried soaking them overnight? I'm looking to add them back, just need to figure out the best method to make the digestible.

• ▶ Reply

Permalink Reply by Shorty on March 18, 2010 at 8:21am

Hi
ok.. I'll give the celery a try too.

FLAX: I use golden roasted milled flax seed with blueberries purchased at Trader Joe's. This seems pretty flakey enuf for the shakes.

• ▶ Reply

Permalink Reply by JBF Mentor Meredith on March 18, 2010 at 8:54am

The best way to utilize the flax seeds is to grind only what you need for you shake and put it directly into the shake. Use a coffee grinder dedicated to this purpose. Pre-ground flax seeds are more succeptable to oxidation of the essential fatty acids and will tend to go rancid very quickly, which defeats the whole purpose of adding them to your shake. Whole flax seeds may be stored in the cubbord but once ground they must be kept from light, oxygen and heat and must be stored in the referigerator.

If you soak them instead, you need at least double the amount of liduid as seeds and they need to soak a min of 8 hours (just in a covered bowl on the counter is fine). Use both the liquid and the seeds in the shake.

Another alternative is Chia or Salba seeds which do not need to be soaked or ground prior to use but which are more expensive and, in some places, difficult to find.

• ▶ Reply

Permalink Reply by Jerry on March 18, 2010 at 4:54pm

Thanks, Meredith - great information.

So, what's your favorite breakfast shake recipe?

• ▶ Reply

Permalink Reply by JBF Mentor Meredith on March 22, 2010 at 9:56am

My favorite (for a burn day) right now is 1 scoop of Vega WHO chocolate, 1 tbsp cocoa powder, 1 raw egg white, 1 cup mixed raspberries & blueberries, ground flax seeds, 2 cups spinach, 8 oz water- ice to consistency.

For feed days: 2 scoops Vega smoothie infusion, 1/2 banana, 1 tbsp cocoa powder, 1 Tbsp peanut butter, ground flax seeds, 8 oz chocolate almond milk, 1 cup spinach, ice to consistency.

Yes, I am a total choco-holic and I get to have my fix each day in this way. It is a rare occasion when I make a shake without chocolate - it does happen but maybe only once or max twice a week.

• ▶ Reply

Permalink Reply by Jozette Hazeldine on April 4, 2010 at 3:27pm

Can I use flax seed oil instead of crushed flax seeds? Thanks a bunch. I didn't have either in my shake this morning. Thank you

• ▶ Reply

Permalink Reply by Jozette Hazeldine on April 4, 2010 at 3:30pm

Can I use my chickpea sprouts and sunflower seed sprouts? And if so where on EODD can I use them please? I have some in the fridge that need to be eaten today or tomorrow or will have to chuck them out. Thanks Jozette

• ▶ Reply

Permalink Reply by JBF Mentor Meredith on April 4, 2010 at 7:09pm

Chickpea sprouts would count as protein and sunflower sprouts as a fat - use at the protein feeding.

• ▶ Reply

• ‹ Previous
• 1
• 2
• Next ›
• Page