Postby Harriet » Thu Mar 21, 2013 4:35 pm
Glad the knees are better, Kathryn. Will she keep monitoring your thyroid, then?
Good job on exercise variety and double-duty (housework), Ivy and Nancy!
OKay, if dh likes fruit/protein smoothies for breakfast, here's the best variety berry smoothie recipe I've come up with to try for protein/carb/fat balance at the meal:
1/8 C wild blueberries
4 or 5 blackberries
4 or 5 cherries
peach slices to equal one small peach
(if you don't have peach, 1/4 banana)
1/2 scoop Jay Robb protein powder (13 grams protein)
3/4 cup unsweetened coconut milk
1/2 cup cracked ice, more or less (more if fruit is not frozen)
This finishes at 14 grams protein and 18 grams carbs, with about 3 grams fat, very close to what Dr. Sears says is an ideal for keeping appetite satisfied for several hours after. It's become second nature to me to make it fast, so I think the trial and error on my recipe was worth it for me. Dr. Sears says don't go to all this trouble, but now I have it done once and for all for this one meal.
I just keep the Robb chocolate (Robb's my fav because it's all natural) on hand all the time, plenty of berries ready in the freezer (fresh when I can get 'em) and coconut milk in the fridge. If I'm using a lot of fresh fruits, I add more ice. I probably have this or a close variation 3 times a week lately. Perfect to take supplements. I have these on low calorie days, usually, when I want a good space of time before lunch. (I'm still alternating low and high calories, casually - not strict about it.)
Yesterday I had a low-calorie day, enjoying Subway tuna on flatbread so I never felt like it was low. ( I love that meal! Pile on the veggies! )
Exercise for 2 days has been T-Tapp Total 45 minutes (I skipped runner's stretch or it would be 50). So now that I have 2 days under my belt, of course I start thinking why not go on to 4, which is recommended for a boot camp to "jump start" some inch loss. I don't know - maybe I will. The dream of wearing ready-made plain waistbands lives on, lol. Hard to find that much time. (I am on my 3rd try finishing this post! Better hit submit!)