By Dr Megan Chircop
Smoothies can sometimes be loaded with sugar and contain way too many calories. As a result shakes/smoothies can sabotage your diet and leave you perplexed as to why you are not losing weight when you are eating 'healthy'.
This is our go-to smoothie that will provide you with sustained energy till lunch time and will not cause a blood sugar spike.
Espresso and vanilla shake
This dairy-free ‘milkshake’ is low in calories, but the protein in the tofu leaves you full + satisfied. I’m expecting a lot of gasps at the required use of tofu, but I promise you won’t taste it. You will be surprised how it adds a creamy texture. This shake is also zero sugar and a much-needed caffeine hit for a breakfast on-the-go, or as post-workout re-fuel for those tired muscles! Besides this shake tasting fabulous, the best part is that the caffeine helps mobilise fats from your fat tissues and increase metabolism. What a great start to the day!
HOW TO MAKE IT:
125g silken tofu
1 shot espresso coffee, or 1 tsp instant coffee dissolved in 30ml hot water
½ tsp vanilla extract
1 cup water
½ tsp stevia (natvia)
* Don’t substitute the silken tofu with hard tofu – you’ll end up with a very lumpy milkshake!
* If you can handle dairy and/or really can't stand the tofu then try adding no fat Greek yoghurt by Chobani instead of tofu.
* If you have already had too many coffees during the day or if you are enjoying this shake later in the day opt for decaffeinated coffee or a sugar-free chocolate drink powder such as the one from Avalanche.
You don't need to deny yourself of the food you love to transform your body (lose fat and/or build muscle). At Body Sculptors Australia we have tweaked many of your favourite recipes to be made lighter and healthier so you will enjoy every meal and thus achieve the body you desire as well as improve your overall health and well-being.
This espresso and vanilla shake is in line with our healthy food philosophy:
1) food must be tasty and delicious
2) meals must be high-volume low-calorie dense
These two features when combined means bigger portions for less calories and thus you will stick to your diet because the food is yummy and satisfying. Our meal plans are guaranteed to get you to your body goal.
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At Body Sculptors Australia, we believe in NOURISHING YOURSELF from the inside out! Because YOU are worth it. And good health, happiness and confidence comes from within.
Understanding your own nutritional requirements can often be confusing, especially as we age and our hormones change. I am in my 40s, a single mum to a 6yr old daughter, whom has boundless energy and I want to keep up. So I understand how difficult it can be and how time-poor we all are and therefore put ourselves last, especially as parents.
With my experience, I can help you understand your body and what nourishment it needs to feel happy, lighter, & confident in your own skin.
I am also a keen sportswoman, and have extensive knowledge of sports nutrition. So, if you are looking to up your performance to achieve your best, reach out.
Dr Megan Chircop
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