Staying Focused with Team Lean Machine

The Right Drink to Help you Recover

Replenish your calories and add nutrients to your post-workout routine with these easy and delicious smoothies. Here are the basics to get you started:

 1. Find a good blender.

 You’ll want a blender that can handle ice cubes. A “crush ice” feature is perfect for making delicious smoothies. Instead of plain ice cubes, you could substitute frozen juices or teas.

For a single-serving smoothie, use the following basic ingredients:

 •2/3 cup yogurt

•Organic sweetener to taste

•1/2 cup ice cubes

•1 to 1/2 cup (total) of fruits, veggies, milk or juice

2. Add nutrients.

 Add a tablespoon or two of ground flaxseed for fiber, a crushed chewable vitamin C tablet, the contents of a vitamin E capsule, some protein powder, or a few leaves of a fresh herb. This will boost your intake of important vitamins and minerals to replenish your body with nutrients.

3. Experiment with ingredients.

Get creative. Experiment with different combinations. You may have a few “failures,” but you’re just as likely to come up with something you absolutely love. Below are a few recipes you can start with. Remember, you can always switch ingredients according to your taste.

Workout Recovery Smoothie Recipes

Chocolate and Banana Smoothie

 •1 frozen banana

•1 cup yogurt

•1/4 cup milk

•Unsweetened chocolate powder or cocoa nibs to taste

•Honey or rice syrup to taste

1.       Blend all ingredients, tasting as the chocolate and honey are added.

Antioxidant Berry Boost

 •1 cup yogurt

•1/4 cup frozen blueberries

•1/4 cup frozen blackberries

•1/4 cup frozen strawberries

•1/4 cup milk, green tea or apple juice

•Contents of one vitamin E capsule

•1 tablespoon honey

•1 tablespoon ground flaxseed (optional)

1. Blend until smooth, adding additional liquid if needed.

2. If using apple juice, blend and taste before adding honey to prevent over-sweetening.

Pumpkin Pie Smoothie

 •3 oz. silken tofu

•1 to 1/2 cup cooked pumpkin

•1/2 cup milk

•1/2 teaspoon pumpkin pie spice

•Sprinkle of nutmeg

•Sprinkle of cinnamon

•1 to 1/2 tablespoon honey

1. Blend well.

2. Add extra milk and honey if necessary.

3. Serve with an additional small sprinkle of cinnamon on top.

Morning Smoothie

 •1/2 cup frozen pineapple chunks

•1/2 frozen banana

•3/4 cup yogurt

•2 tablespoon ground flaxseed

•1/2 cup orange juice

•1 tablespoon honey

1. Blend until smooth.

2. Optional: Add one or two mint leaves

5 Tips to Keep your Calories in Check

Tip #1 is to keep equipment handy. Try keeping a set of measuring cups and spoons on your kitchen counter. You'll be more likely to use them if their right within reach.

Tip #2 is to stash it where you need it. If you typically have cereal for breakfast, keep a collapsible measuring cup in that box of cereal. That way you'll be able to grab it every morning when you're in a rush.

Tip #3 is to avoid disaster. Some high calorie foods, like salad dressings for example, can pack more than one hundred calories per serving. So to prevent yourself from going overboard, take a tablespoon, loop a keychain around it and then put that around the bottle of dressing.

Tip #4 is to snack smart. Whenever you have foods like chips and cookies and crackers, read the serving size and then divide it up into individual portions. Store them in airtight containers.

Tip #5 is to make your mark. Whenever you have a block of cheese, read how many servings come in a package, and then score the cheese appropriately so you know what a single portion should look like.