LET SCIENCE GUIDE YOUR WAY TO...
By Dr Megan Chircop
My vanilla & almond smoothie (<4g sugar) or a pre-packaged up-and-go (29g sugar) - what would you rather choose???
Are you time poor in the morning?
Getting ready for work, the kids ready for school, lunches made, bags packed... So what do most people do (especially us mums) - forgo giving themselves the nourishment they need to fuel their body. You then feel flat and lethargic and opt for a quick sugar- or caffeine-loaded pre-packaged hit to keep you going.
This lifestyle is soon going to catch up with you if it has not already, and your health will suffer... the first signs are:
* lack of energy
* poor skin
* brittle nails
* your hair may start to fall out and get thin and dry
* irregular periods
* disrupted sleep
* headaches and/or brain fog
This is not a good quality of life!
Small but signficant changes can make big differences to your overall health and how you feel. Fuelling your body with a nourishing breakfast is a great place to start.
Here is my favourite smoothie recipe for those days when you are running out of time...
My vanilla and almond smoothie can be made the night before, re-blended for 20 seconds in the morning and taken with you on the run.
It ticks all the nutritional boxes:
* high protein to keep you tummy satisfied till lunch
* fibre for digestion and keeping you regular, as well as keeping cholesterol low
* low sugar to keep your mood and energy levels stable
(NOTE: This is a big one - ,it contains >90% less sugar than store-bought breakfast drinks such as Sanitarium Up-and-Go).
Vanilla and almond smoothie (Gluten-free, vegetarian, dairy-free, vegan)
A quick and easy breakfast for people without much time in the morning who like a smooth start to the day. Very yummy and filling with lots of protein to keep you going for hours. Also great as a post-workout snack.
30 grams oats or quinoa flakes
200 ml unsweetened almond milk or milk of your choice
100 grams Chobani no fat Greek Yoghurt or 150ml extra almond milk
15 grams vanilla flavoured protein powder, pea or whey based
10 grams almond butter or any other nut butter of your choice
½-½ tsp cinnamon (optional)
1 tsp natvia or sweetener of your choice (not refined sugar)
1 Place oastsin a food processor and blitx until it resembles a flour-like constitency.
2 Pop all ingredients in a blender. Blend until smooth. Taste and adjust sweetness with a little stevia if you like.
3 Pour in to a tall glass or in a small thermos to take with you.
Nutrition (per serving): 332 calories, 31.8g protein, 24.1g net carbohydrates, 4.9g fiber, 11.4g total fat.
* Use any choice of milk you prefer, e.g. rice milk, almond, soy, etc.
* Instead of using vanilla flavoured pea protein use natural unflavoured and add 1 teaspoon of vanilla extract.
Click on the pics below to get more delicious recipes or have a chat to me!
Welcome. I am Dr Megan Chircop. I am a medical scientist and nutritionist with 20 years in medical research. As such, I have extensive knowledge and a thorough understanding of how the body works. I am able to simplify the science behind the way food fuels the body and mind to provide energy and nutrition needed to achieve optimal health and vitality. I am also a keen sportswoman, and have extensive knowledge of sports nutrition.
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