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Post Workout Low Caloric Smoothie (WEM)
Recipes | January 18, 2015
I don’t count calories, because it can get pretty annoying and it borderlines with obsession, however having a basic idea of how much calories is in the meals that you eat the most often, is not a bad thing. Most people buy the same exact 20 ingredients over and over, so knowing a lot about them will help you make better choices in term of portion sizes. I wanted to share with you this special little smoothing I made the other day after my workout using the Vita Source supplements. It’s basically a meal replacement because it contains all the amino acids, veggies, fruit, and even healthy fats. It’s really effective for weight loss and fat loss, because it gives you all the nutrients a meal should have without the extra calories. For those of you who signed up for the diet bet, you guys should consider this as your post workout meal. If I wanted to lose weight, I would stick with FM breakfast, lunch and dinner and I’d have this or similar smoothie after my training.
P.S. You can buy these supplements online from Vitasource in case you didn’t win in my latest Giveaway.
Ingredients:
1 scoop of Vita Whey protein (50 cal)
1 scoop of Supreme Greens (0 cal)
1/2 tsp Ground Flax Seeds (15 cal)
1/2 frozen banana (50 cal)
1/4 cup frozen blueberries (21 cal)
1/2 cup water (0 cal)
_______________________
136 cal total
Add all the ingredients into a blender and make a smoothie. I use my Vitamix blender for everything because it doesn’t ruin all the good vitamins and minerals like other blenders do.
Private Member |
seattle, washington
How do other blenders ruin the vitamins?
Private Member |
lake tahoe, nv, usa
Apparently the longer it takes to break down the food in a blender the more it’s being exposed to oxidation, so the more powerful and faster the blender is, the better for us and we should drink our smoothies right away. It’s just a theory, but what’s really great about the Vitamix is that I can include the parts of the fruits and veggies such as the peels that contain the most amount of nutrients because Vitamix makes the most creamy smoothies and soups. Regular blender wouldn’t be able to blend things such as the skin of a garlic – which is apparently very nutritious.
Private Member |
seattle, washington
Thank you for the explanation! I think the problem with that is you then need to drink it all up before more oxidation happens! Anyway the plant has been oxidizing from being picked. The truth is I have a hard time paying what I figure is a large appliance’s price for a counter top small appliance. Even the reconditioned Vitamix is 300 bucks! I could get a okay small refrigerator or a dishwasher for that! But, I can afford it maybe at Costco as a belated Birthday present to myself. You make it sound like a wise investment!
Private Member |
lake tahoe, nv, usa
I really love it and to me it was worth every penny. I used to hate green smoothies until I tried one with this blender. It makes everything super smooth and I can make a hot soup in 4 minutes out of raw ingredients which is just amazing. Jesse and I got it couple years ago. You have to look at it this way, it’s a lot of money initially but it will last you at least 10 years which means that the cost of that is really just $2.50 a month. For awesome smoothies, sauces, fresh soups, doughs, frozen desserts, etc.? I think it’s worth it.
Private Member |
seattle, washington
You sound like the guy at Costco selling them! : If you should quit doing this fitness gig you could make a bundle in marketing Vitamix! 😉 I will get one next time I’m at Costco. They give you the killer return policy there.
Private Member |
lake tahoe, nv, usa
I do don’t I 🙂 that’s what happens when people love a product.
Private Member |
seattle, washington
Do don’t? Not sure I get what you mean there. By now you should know my sense of humor, Zuzka. Don’t get me wrong your enthusiasm is a good thing. Ruby my friend has a Vitamix , so I have had samples and it does make smoothies better than any blender I have owned. Besides those other blenders die in a couple years and cost 50 or 60 bucks so if you buy a few of those over the years you might as well have bought a Vitamix and had a better blender in the first place. Thanks! 😀
Private Member |
seattle, washington
For some reason the second “I” didn’t appear on my screen before. Big difference between I do don’t and I do don’t I…So just ignore the first part of my reply…
Private Member |
christchurch, new zealand
I got give a Froothie, it is like a vitamix but is much cheaper. In nz it is about $500. I’ve been making smoothies in it for about 3yrs now and it still works just like new.
I agree Vitamix’s are awesome but I couldn’t afford one and I was lucky enough to be given an awesome second best.
Check them out at http://www.froothie.com.au/
Private Member |
seattle, washington
Private Member |
boise, idaho
Zuzka, do you drink your bulletproof coffee every morning regardless of working out? I can’t always workout in the morning because I work at 5 am somedays. Also if you don’t workout in the morning what kind of breakfast do you eat? I usually have two eggs with either spinach or kale and feta cheese. Is this a good idea to help define my muscles and abs?
Private Member |
lake tahoe, nv, usa
Hi Kayla, I would have a regular breakfast just like you described if I wouldn’t plan on working out first thing in the morning.
Private Member |
Hi Zuzka, I really liked the videos you used to post about your recepies, would you be able to post them again? That was a lot of fun, I made several of your recipes. I also workout first thing in the morning and I don’t eat breakfast made the bullet proof coffee which I love but my friend doesn’t think it’s good idea to put fat / oil in my body. I told her that it’s very healthy fat but shes mostly wandering about the oil. Thanks so much for your reply. Ciao
Private Member |
lake tahoe, nv, usa
I wouldn’t drink that coffee if I didn’t believe it’s good for me. Coconut oil is healthy for us and good fats are important for our wellbeing. I’ll put together an article soon and include some facts and research for you to look at. And I will try to find some time to shoot a short recipe video 🙂 ciao xo
Private Member |
Awesome awesome you rock Zuzka! !!! Can’t wait and I am drinking the bullet proof coffee not every day because I don’t have time, I workout at 4 am n I’m always in a hurry to make to work on time 🙂 but when I can i make it I really enjoy it … Ciao hugs back 🙂
Private Member |
lodz, poland
Hello Zu :*
I have a question- what makes this smoothie a WE meal? Is it banana?
Thank you in advance- I make this kind of smoothies a lot (your pre and post workout snacks:)) so it would be good to know )
XOXO, Magda
Private Member |
melbourne, australia
I am not Zuzka, but I think it is banana, because it contains a lot of sugars.
Private Member |
lodz, poland
Thank you Alena,
I think so too, but I had no idea that carbs coming from half of banana make it already WE meal 🙂
I think it would be a good idea if Zuzka released a book describing her attitude towards nutrition and workouts 🙂
kisses, Magda
Private Member |
I second that! I’d love to have a book by Zuzka! *w*
Private Member |
la valette-du-var, france
Ooh yeah ! 😮
Private Member |
melbourne, australia
Hello Magda! I think it is a great idea!!!!
Private Member |
québec, canada
I agree with the fact that it is probably the banana that makes this smoothie a WE meal. 🙂
Private Member |
Could I use almond/coconut milk instead of water? Or would this add too many calories? I just like them creamy:-)
Private Member |
ohio, united states
When is the cookbook coming out?
Private Member |
lake tahoe, nv, usa
Cook book is not coming out 🙁 but I got a deal for fitness book which is coming out in January 2016. Everything takes so long unless you have the money to publish yourself.
Private Member |
Zuzka, sorry if you already know about this, but have you looked into self-publishing on amazon Kindle Direct Publishing? There are some limitations as far as format obviously because it’s for Kindle ebooks, but it’s free to publish. I am planning on doing that with some of my novels soon–it seems pretty easy once you learn how to format the text. The main roadblock people run into there is not already having an audience (it’s hard for new customers to find them there), but since you have a lot of fans, you could make your profit easy! You should look into it if you haven’t yet–I would definitely buy a cookbook from you!!
Private Member |
Hi z, could you do a post about what you eat in a day or something, or meal plan? Please, thank you 🙂
Private Member |
I really want to start building muscle, will this protein help? I do regularly your workouts, but still need little help .Please advise .
Best,
Isabel
Private Member |
lake tahoe, nv, usa
Yes this protein will help for building muscles.
Private Member |
Hi Zuzka 🙂 are you still on Keto diet? I’m a vegetarian which I have being for most of my life, can you describe the difference between a vegetarian n keto diet? I’m thinking about changing, thank you so much. Ciao Bella 🙂
Private Member |
lodz, poland
Zuzi, I was always wondering- what do you mean by ‘1 scoop’ of whey protein? I guess the portions vary depending on the company.
Could you give me the amount in tablespoons?
Thank you in advance, XOXO,
Magda
Private Member |
konin, poland
Magda what whey protein do you use ? What company have you been buying it from here in Poland? Thanx for your answer 🙂
Private Member |
lodz, poland
Hi Ewa:)
I’ve been testing lots of proteins and now I’ve finally found my 2 favorite ones.
First one is SCITEC ZERO SUGAR FAT ISO GREAT (90 grams of protein and zero sugar- that’s really good score :)) And a vanilla taste is pretty good
Another one is BIOTECH USA ISO WHEY ZERO – it contains 84 grams of protein,but the taste is even better than the Scitec’s)
Both American brands,but BioTech is a new on Polish market,so they have a bit better prices.
I think these are the best whey proteins available in Poland now.
Have you tried them?
Let me know,
Have a nice day,XOXO,
Magda 🙂
Private Member |
konin, poland
Thank you Magda 🙂 I am not experienced in any whey protein I have never tried any I wanted to use proteins from food basically I was a bit scared to start with 😉 it but I will read about those you have just recommended 🙂 thanks you again and have a nice day warrior 😉
Private Member |
lake tahoe, nv, usa
Hi Angela, I was on Keto for a short period of time. Jesse was on Keto for over a year and he loved it. He’s in the process in getting back into it. You can do Keto even if you’re a vegetarian, because this diet is about eating a lot of healthy fats, moderate to low amount of protein and zero carbs (only veggies). I don’t have a lot of material on the website about Keto and it’s a very complex diet to explain in a comment, so I suggest you do some research online. I can recommend http://drjockers.com as a good source of infer about this diet. I will have to work on some posts to explain the Keto for people that want to give it a try.
Private Member |
Zuzka thanks for your reply, very informative but I feel like since you’re not on it anymore I don’t want to be either… do you consider yuorself a vegetarian ? I personally trust you 200 % 🙂 🙂 I love being a vegetarian i eat very clean until I crave dark chocolate which it doesn’t happen very often but when it does I have some. Love your apple muffins thingies, delicious. Thank you. Ciao Bella 🙂
PS : I’m Italian n we use this term a lot, hope it’s ok 🙂
Private Member |
lake tahoe, nv, usa
I love Ciao Bella! 🙂 I had some friends from Italy, so it brings back a lot of fun memories. Um, Im not a vegetarian. I tried to be, but I realized, that it’s just not for me. I don’t see a problem with having a dark chocolate here and there.
Private Member |
Cool awesome to know 🙂 Ciao Bella 🙂
Private Member |
Hi Zuzka!
First off thank you very much for posting what supplements you use! I have been searching for a good one for a long time:). Secondly, I have been loving your 5 minute workouts:). I have one questions, I have recently became a vegetarian (going on 4 months now) and I don’t think I am getting enough protein. I still eat eggs though ( I get them fresh from my neighbor next door). Should I be taking this protein more often or do you have any other recommendations on how to incorporate more protein into my diet?