Oatmeal Cookie Protein Shake

Here is a quick meal idea. You can use this any time of day. It is a great quick start for "on the go" mornings.


1-2 scoops Protein(depending on how many grams of protein you need)

1 Tbsp Peanut butter(for taste and essential fats. Almond butter is
a better replacement)

1/2 cup Quick oats (low fat carbohydrate source)

6-8oz. Almond milk (or water but I don't recommend milk)

1/2 tsp Cinnamon (For flavor and health benefits).
See article for (Health Benefits of cinnamon)

Directions: Put almond milk and ice in blender and mix. Then add protein, next add oats, then peanut butter, and last add the cinnamon.

Tip: While getting ready in the morning, put some eggs to hard boil. Easy to multi-task. Boil enough for two meals. Now take the eggs and two pieces of fruit with you and you are on your way with 3 meals that are low in fat, high in protein, and a great source of carbs. Watch the weight go down and the tone come out.

Take it one step further and have a shake again for meal #4 and then a sensible dinner. Now you have 5 meals with very little effort and very little fat. Eating well with a regular exercise routine is recommended for optimal results.

Have a meal idea of your own? Please share.

To find a personal trainer in Tucson, Call or email Justin at Better Bodies on Campbell. 318-3488 or justinlist1@gmail.com

Edamame/Arugula Salad

Salad
3 cups arugula
1 cup unshelled edamame, cooked according to package
1 red pepper, thinly sliced
1 can mandarin oranges, drained and washed
Dressing
1 orange, zested and juiced
1 tablespoon soy sauce
1 tablespoon agave nectar1 teaspoon toasted sesame oil
Pinch black pepper


1. Cooked edamame according to the package. Drain and shock with cold water. Combine with other salad ingredients in a bowl. Wisk together dressing ingredients in a small bowl. Toss with salad or serve separately


NUTRITION:
Your calories here will come from the Edamame's and the oranges.
Calories 360+can of mandarin oranges which the label will tell you.
Protein 30 grams
Carbohydrates 32 grams+the mandarin oranges which the label will tell you.
Fat 15 grams

We are at about 27% of calories from fat here. This is dependant on the can of mandarin oranges. They won't have fat but they will give us more total calories. this is also a salad and not a meal so we won't be eating all of it. Depending on the size, we will be eating about a third or fourth.

Holiday Recipes

If you have any healthy recipes for the holidays that you would like to share, please feel free to put them in the comments or email them to me. justinlist1@gmail.com. If you have the nutritional values, please add them. At least the protein, fat, and carbs. if possible.

Also, for more articles on a particular subject, look at the "Label" of a particular article and you will find other articles of the same subject. For example recipes