Exercise Makes You FAT! #1

Study #1
Thinking of movement as “exercise” instead of “fun” makes people get more of their calories from sugary desserts.

Participants walked 30 minutes around a university campus. Half of them were told that the walk was for exercise, and half that it was for fun. Both groups got a free lunch after their walk, with both “healthy” and “unhealthy” options.

Study #1 Results

People ate the same amount of calories. But there was a difference in the type of calories. People in the exercise group served themselves larger portions of the “junk food” options, and ate more from those portions than people in the fun category.

Eat Well, Train Smart, Feel Great!

Coconut Black Tea Smoothie

  
Caffeine Free Booster

Skill Level: BeginnerServes: 1

Start to Finish: less than 10 minutes

The ground flaxseeds boost the fiber factor and the black tea gives a subtle kick, says Christine Avaniti, R.D., author of Skinny Chicks Eat Real Food. “Tea contains an amino acid called L-theanine, which heightens alpha brain wave activity. This allows you to become alert yet calm simultaneously.”
Ingredients:

1 cup light coconut milk, chilled

2 tablespoons flax seed meal

1 cup black tea, iced

2 tablespoons egg white protein powder (one to try: Jay Robb’s)

10 ice cubes

Directions:

Pour all ingredients into a blender and mix well. 

Nutrition Facts

Amount per serving:

Total Calories: 256

13mg Sodium

12g Carbs

6g Fiber

11g Fat

2g Saturated Fat

28g Protein

52mg Calcium

1mg Iron

Wake Up From a Dream Smoothie

  
This RecipeSkill Level: Beginner

Serves: 1

Start to Finish: less than 10 minutes

The protein from the milk in this smoothie increases energy by its metabolism-boosting effect, Kleiner says. “It’s also rich in antioxidants like vitamin C and potassium, which supports nerve conduction and muscle contraction and enables you to think more clearly and move more easily.”
Bonus: Cinnamon not only adds warm, sweet flavor, but this spice has also been shown to keep blood sugar levels in check by helping the body burn carbs for fuel.
Ingredients:

1/2 cup soy or almond milk

1/2 cup orange juice

1/2 frozen banana

2 tablespoons (1 scoop) vanilla whey protein isolate powder

1 teaspoon honey

1/2 teaspoon cinnamon

1/4 teaspoon ground cardamom

1 large pinch ground ginger

5 to 8 ice cubes

Directions:

Place all ingredients together into a blender and blend until frothy and smooth.

Nutrition Facts

Amount per serving:

Total Calories: 285

167mg Sodium

39g Carbs

3g Fiber

3g Fat

0g Saturated Fat

28g Protein

252mg Calcium

1mg Iron

Eye-Opener Smoothie

  
Skill Level: Beginner

Serves: 1

Start to Finish: overnight

Prep: less than 5 minutes

This soymilk based energizer created by Susan M. Kleiner, Ph.D., author of Power Eating, 4th edition, gets its kick primarily from the protein. “The real benefits come from the (milk) protein which revs metabolism. The little bit of sugar gives your brain the fuel it needs wake up, and the nutmeg acts as a brain booster or stimulant to raise mood and lower anxiety.”
Ingredients:

1 cup soy or nonfat milk

1 chai tea bag

1 1/2 tablespoons vanilla whey protein isolate powder

1 teaspoon sugar

1/8 teaspoon nutmeg

5 to 8 ice cubes

Directions:

1. Pour milk into a microwavable mug and heat on high until hot, approximately 60 seconds. Pour milk over tea bag and brew for 5 to 8 minutes. Cool in refrigerator several hours or overnight.

2. Pour the cool milk into blender and add remaining ingredients. Blend 1 minute until smooth.

Nutrition Facts

Amount per serving:

Total Calories: 191

198mg Sodium

13g Carbs

1g Fiber

4g Fat

1g Saturated Fat

24g Protein

352mg Calcium

1mg Iron