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Whey protein and Smoothies

Apr 22, 2014 - 0 comments

Whey protein concentrate, NOT protein isolates
Protein isolates are proteins stripped away from their nutritional cofactors. There are three
problems with that...
• All isolates are exposed to acid processing.
• Your body cannot assimilate proteins in isolated form.
• Due to over-processing, isolates are deficient in key amino acids and nutritional
cofactors.
Sweetened naturally, NOT artificially, and low carb
Most whey products are artificially sweetened making them useless if you have sugar
sensitivities, or just don't want to put artificial sweeteners or flavors into your body.
Your whey should be low glycemic, low carb and should not contain any artificial sweeteners,
sugar alcohol, glycerin, fructose, sugar or gluten.
Maximum biological value, NOT compromised or damaged
Most whey proteins provide some benefit. But, due to the ingredients, the source of the whey,
the concentration of beneficial nutrients, or the type of processing, many whey products simply
don't deliver what they promise.
You want whey that's guaranteed to retain its maximum biological value -- one with all the key
amino acids, cofactors and beneficial micronutrients present and intact rather than compromised
or damaged, and not missing any amino acids or essential nutrients.
Easy to Digest, NOT Causing Digestive Stress
Many whey products contain long-chain fatty acids which are hard to digest and require bile
acids to absorb.
You want a whey protein powder with medium chain triglycerides (MCT). These are easily
absorbed, digested quickly, and utilized as energy without causing digestive stress.
Ideally, you want a product in which the MCT come from the best source of all -- coconut oil.
Free from Toxic Heavy Metals or at Such Low Levels NOT to be a Health Risk
Many protein powders both whey and non-whey could contain dangerous levels of heavy
metals like mercury, lead, cadmium, and arsenic.
A recent Consumer Reports' evaluation showed some leading brands of protein powders
exceeded United States Pharmacopoeia's (USP) recommended safety limits for certain
heavy metals.
You want to avoid these products at all costs because any high concentration of heavy
metals taken over time could lead to serious health consequences.
I suggest to google whey protein concentrate and read the ingredients!!
I will add more a little later as I need to take a break. :>)


P.S. depending on the brand of whey that you buy
you might have to adjust the amounts of scoops to use!

Breakfast and Post-Workout Smoothies

Mixed Berry Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened almond milk
• ½ cup fat-free yogurt
• ½ cup frozen strawberries
• ½ cup frozen blueberries
• ½ cup frozen raspberries
• 1 tbsp honey
• 5 ice cubes

Oats and Honey Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened vanilla almond milk
• ½ cup (dry measure) rolled oats
• 1 tbsp honey
• stevia (to taste)
• 5 ice cubes

Piña Colada Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened vanilla almond milk
• ½ cup frozen pineapple chunks
• 3 tbsp unsweetened shredded coconut
• stevia (to taste)
• 5 ice cubes

Strawberry Banana Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened vanilla almond milk
• 1 frozen banana
• 1 cup frozen strawberries
• stevia (to taste)
• 5 ice cubes

Special Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened vanilla almond milk
• ½ cup fat-free plain yogurt
• 1 frozen banana
• ½ cup blueberries
• 1 tbsp honey roasted peanut butter (freshly ground)
• ½ tsp cinnamon
• 5 ice cubes

Tropical Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened coconut milk
• ½ cup honeydew melon
• ½ frozen banana
• ½ cup mango
• 3 tbsp unsweetened shredded coconut
• stevia (to taste)
• 5 ice cubes

Almost Anytime Smoothies

Banana Coconut Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened coconut milk
• 3 tbsp unsweetened shredded coconut
• ½ frozen banana
• 1 tsp coconut extract
• 5 ice cubes

Berries and Cream Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened almond milk
• ½ cup low-fat cottage cheese
• ½ cup frozen strawberries
• ½ cup frozen blueberries
• 2 tbsp flaxseed meal
• 5 ice cubes

Chocolate Covered Strawberry Smoothie
2 scoops Low Carb Chocolate whey protein
• 1 cup unsweetened chocolate almond milk
• 1 cup frozen strawberries
• 2 tbsp flaxseed meal
• stevia (to taste)
• 5 ice cubes

Chocolate Lover’s Smoothie
2 scoops Low Carb Chocolate whey protein
• 1 cup unsweetened chocolate almond milk
• 1 tbsp pure cocoa powder
• 1 tbsp natural peanut butter
• ½ frozen banana
• ½ tbsp extra virgin coconut oil
• stevia (to taste)
• 5 ice cubes

Chocolate Orange Smoothie
2 scoops Low Carb Chocolate whey protein
• 1 cup unsweetened chocolate almond milk
• ½ cup low-fat cottage cheese
• 1 orange (peeled and all skin removed)
• 2 tbsp flaxseed meal
• stevia (to taste)
• 5 ice cubes

Cinnamon Roll Supreme Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• 1 tsp cinnamon
• ½ tsp vanilla extract
• 1 tsp Butter Buds or butter extract
• stevia (to taste)
• 5 ice cubes

Green Superfood Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup water
• 1 cup kale leaves (ribs and stems removed)
• ½ frozen banana
• 3 tbsp unsweetened coconut flakes
• stevia (to taste)
• 5 ice cubes

Green Tea Protein Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• 1 frozen banana
• 1 tsp matcha green tea powder
• stevia (to taste)
• 5 ice cubes

Peanut Butterscotch Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• ½ cup fat-free plain yogurt
• 1 tbsp natural peanut butter
• stevia (to taste)
• 5 ice cubes

Peanut Butter and
Banana Delight Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened almond milk
• ½ cup low-fat cottage cheese
• ½ frozen banana
• 1 heaping tbsp peanut butter
• stevia (to taste)
• 5 ice cubes

Peanut Butter Cup Smoothie
2 scoops Low Carb Chocolate WHEY
• 1 cup unsweetened chocolate almond milk
• ½ frozen banana
• 2 tbsp natural peanut butter
• 1 tbsp pure cocoa powder
• stevia (to taste)
• 5 ice cubes

Popeye’s Super Spinach Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened almond milk
• 3 cups spinach
• ½ frozen banana
• 1 tbsp natural peanut butter
• stevia (to taste)
• 5 ice cubes

Strawberry Cheesecake Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• ½ cup nonfat Greek yogurt
• 1 cup frozen strawberries
• ½ tsp cinnamon
• stevia (to taste)
• 5 ice cubes






Breakfast and Post-Workout Smoothies

Apple Cinnamon Smoothie
2 scoops Low Carb Vanilla Whey protein
• 1 unsweetened vanilla almond milk
• 1 Granny Smith apple (cored, sliced)
• ½ frozen banana
• 1 tsp cinnamon
• stevia (to taste)
• 5 ice cubes

Apricot Vanilla Smoothie
2 scoops Low Carb Vanilla Whey protein
• 1 cup unsweetened vanilla almond milk
• ½ cup fat-free yogurt
• 10 dried apricot halves
• 1 tbsp honey
• 5 ice cubes

Banana Bread Smoothie
2 scoops Low Carb Vanilla Whey protein
• 1 cup unsweetened vanilla almond milk
• 1 frozen banana
• ½ cup (dry measure) rolled oats
• 1 tsp cinnamon
• 5 ice cubes

Banana Nutella Smoothie
2 scoops Low Carb Vanilla Whey protein
• 1 cup unsweetened almond milk
• ½ cup fat-free yogurt
• 1 tbsp Nutella
• 1 frozen banana
• ½ tsp pure vanilla extract
• stevia (to taste)
• 5 ice cubes

Banana Split Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened vanilla almond milk
• 1 frozen banana
• ½ cup frozen pineapple chunks
• 5 frozen strawberries
• 1 tsp pure cocoa powder
• 5 ice cubes


Blueberry Bliss Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened almond milk
• 1 cup frozen blueberries
• ½ frozen banana
• 2 tbsp flaxseed meal
• stevia (to taste)
• 5 ice cubes

Carrot Cake Protein Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened vanilla almond milk
• 1 frozen banana
• ½ cup baby carrots
• 2 tbsp flaxseed meal
• ½ tsp vanilla extract
• ½ tsp each of cinnamon and nutmeg
• stevia (to taste)
• 5 ice cubes

Chocolate Cherry Smoothie
2 scoops Low Carb Vanilla whey protein
• 1 cup unsweetened chocolate almond milk
• ½ cup fat-free yogurt
• 1 cup frozen cherries
• 1 tbsp honey
• 5 ice cubes

Creamy Peach Smoothie
2 scoops Low Carb Vanilla whey protein
• ½ cup fat-free plain yogurt
• 1 cup water
• 1 peach (pitted and sliced)
• 2 tbsp honey
• 5 ice cubes

Honey Raspberry Smoothie
2 scoops Low Carb Vanilla whey protein
• ½ cup fat-free plain yogurt
• 1 cup water
• 1 cup frozen raspberries
• 1 frozen banana
• 1 tbsp honey
• 5 ice cubes


Follow up to smoothies

Strawberry Shortcake Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• 10 frozen strawberries
• ½ tsp almond extract
• stevia (to taste)
• • 5 ice cubes

Veggie Lover’s Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened almond milk
• ½ cup nonfat Greek yogurt
• 1 cup spinach
• 1 tomato (small)
• ¼ cup each: baby carrots, onion, avocado, cucumber
• ½ tbsp coconut oil
• ½ oz cashews
• 5 ice cubes

Café Mocha Smoothie
2 scoops Low Carb Chocolate WHEY
• 1 cup cold water
• 1 tbsp instant coffee
• 2 tbsp flaxseed meal
• stevia (to taste)
• 5 ice cubes

Cake Batter Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• ½ cup low-fat cottage cheese
• ½ tsp pure vanilla extract
• 5 ice cubes

Chocolate Coconut Smoothie
2 scoops Low Carb Chocolate WHEY
• 1 cup unsweetened chocolate almond milk
• 1 tbsp natural almond butter
• 3 tbsp unsweetened shredded coconut
• stevia (to taste)
• 5 ice cubes

Chocolate Covered
Almond Joy Smoothie
2 scoops Low Carb Chocolate WHEY
• 1 cup unsweetened coconut milk
• 1 tbsp shredded coconut
• ½ oz almonds
• ½ tsp almond extract
• 1 tbsp pure cocoa powder
• stevia (to taste)
• 5 ice cubes

Chocolate Turtle Smoothie
2 scoops Low Carb Chocolate WHEY
• 1 cup unsweetened chocolate almond milk
• 1/3 cup egg whites (pasteurized)
• 2 tbsp flaxseed meal
• 1 tbsp almond butter (or ¼ cup chopped pecans)
• stevia (to taste)
• 5 ice cubes

Choco-Mint Smoothie
2 scoops Low Carb Chocolate WHEY
• 1 cup unsweetened chocolate almond milk
• 1 tsp pure cocoa powder
• 2 tsp mint extract
• stevia (to taste)
• 5 ice cubes

Coconut Protein Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened almond milk
• 1 tbsp extra virgin coconut oil
• ½ frozen banana
• stevia (to taste)
• 5 ice cubes

Creamy Vanilla Mint Smoothie
• 2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• 3 tbsp heavy whipping cream
• 3-6 drops mint extract
• stevia (to taste)
• 5 ice cubes

Cup o’ Joe Smoothie
scoops Low Carb Vanilla WHEY
• 1 cup brewed coffee
• 1 cup unsweetened chocolate almond milk
• ½ frozen banana
• stevia (to taste)
• 5 ice cubes

Leprechaun Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened almond milk
• ½ cup low-fat cottage cheese
• ½ tsp mint extract
• 3 drops green food coloring
• stevia (to taste)
• 5 ice cubes

Mochaccino Smoothie
2 scoops Low Carb Chocolate WHEY
• 1 cup brewed coffee
• ½ cup unsweetened chocolate almond milk
• 1 tbsp pure cocoa powder
• stevia (to taste)
• 5 ice cubes

Nuts & Flax Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened almond milk
• ½ cup low-fat cottage cheese
• 2 tbsp flaxseed meal
• ½ oz walnuts
• ½ oz almonds
• stevia (to taste)
• 5 ice cubes

Orange Creamsicle Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• 1 tbsp heavy whipping cream
• 1 tsp pure orange extract
• 2 tbsp flaxseed meal
• stevia (to taste)
• 5 ice cubes

PB & J Protein Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened almond milk
• ½ cup low-fat cottage cheese
• 1 tbsp natural peanut butter
• 5 frozen strawberries
• stevia (to taste)
• 5 ice cubes

Pumpkin Pie Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened almond milk
• ½ cup pumpkin puree
• 1 tsp cinnamon
• ½ tsp nutmeg
• stevia (to taste)
• 5 ice cubes

Strawberry Macadamia
Nut Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• ½ cup frozen strawberries
• 1 oz macadamia nuts (or shavings)
• stevia (to taste)
• 5 ice cubes

Vanilla Almond Swirl Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• 1 tbsp almond butter
• ½ tsp almond extract
• ½ tsp pumpkin pie spice
• stevia (to taste)
• 5 ice cubes

Vanilla and Flax Smoothie
2 scoops Low Carb Vanilla WHEY
• 1 cup unsweetened vanilla almond milk
• ½ cup fat-free plain yogurt
• 2 tbsp flaxseed meal
• 1 tsp pure vanilla extract
• stevia (to taste)
• 5 ice cubes


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