The 14-Day No Sugar Diet(26)
Dash of cinnamon
? Combine ingredients in a blender and blend on high until smooth.
The turmeric and greens turn this into a powerful anti-inflammatory smoothie.
Makes 1 serving.
Per serving: 249 calories, 8 g fat (1 g saturated), 235 mg sodium, 21 g carbohydrates, 8 g sugars, 25 g protein, 7 g fiber
Drink Your Oatmeal
1/2 cup blueberries
1/2 cup uns
eetened oatmeal, cooked
1/2 cup Greek yogurt
1 tsp. chia seeds
Water as needed to thin consistency
? Combine all ingredients and blend, adding water to achieve desired consistency.
Makes 1 serving.
Per serving: 271 calories, 4 g fat (.5 g saturated), 45 mg sodium, 44 g carbohydrates, 12 g sugars, 18 g protein, 7 g fiber
Endless Summer
1/4 cup 1 percent milk
3/4 cup seedless watermelon cubes
1/2 cup strawberries
1/2 cup low-fat Greek yogurt
2 tsp. vanilla protein powder
3 ice cubes
Makes 1 serving.
Per serving: 110 calories, 1.5 g fat (0.5 g saturated), 18 g carbohydrates, 10 g sugars, 8 g protein, 1 g fiber
Kale and Apples
1 cup granny smith apple, quartered and seeded
1/2 cup frozen pineapple chunks
4 kale leaves
1/4 cup fresh parley
1 Tbsp. fresh lemon juice
1/2 cup coconut water
1/2 cup water
1 cup ice
? Puree all the ingredients in a blender. Divide between two glasses.
This antioxidant-rich drink is sweet and refreshing, thanks to the sugar content of the pineapple. If you’d like to cut out some of the sugar, experiment with reducing the amount of fruit slightly.
Makes 2 servings.
Per serving: 70 calories, 0 g fat, 75 mg sodium, 18 g carbohydrates, 13 g sugars, 2 g protein, 3 g fiber
Key Lime Pie
1/2 cup fat-free cottage cheese
1 scoop vanilla plant-based protein powder
1 Tbsp. Key lime juice (or regular lime juice)
5 ice cubes
1/2 cup water
handful of spinach
1 Tbsp. sugar-free vanilla instant pudding mix
1 graham cracker, crushed
? Combine all ingredients except graham cracker crumbs in blender and blend until creamy. Top with graham cracker crumbs.
Makes 1 serving.
Per serving: 180 calories, 0 g fat, 7 g carbohydrates, 4 g sugar, 36 g protein, 0.5 g fiber
Royal Blueberry
6 basil leaves
1 cup frozen blueberries
1 3/4 cups almond milk
4-5 ice cubes
? Blend everything on high until smooth. Garnish with an extra basil leaf.
Makes 2 servings.
Per serving: 70 calories, 3 g fat (0 g saturated), 158 mg sodium, 10 g carbohydrates, 6 g sugars, 1 g protein, 3 g fiber
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Protein Powder Power
Get to know the types of protein powders and how they can help you get more of this macronutrient into your diet
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Adding protein powder to a smoothie slows down the impact of the drink’s carbs on your blood sugar. It also provides the building blocks of muscle repair and growth. Choosing a protein powder supplement can be a little daunting when you face the many options in a health food store or supermarket. This quick guide will help you pick the right protein for you.
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There are two main types of protein supplements:
? Animal-based protein made from whey, casein or eggs.
? Plant-based forms from pea, hemp, rice and soy proteins.
Both are solid choices. Studies show that vegetable proteins may have a more powerful weight-loss effect than animal proteins. And because they’re lactose-free and usually lower in sugar, vegan proteins do a better job of fighting bloat and inflammation. Milk proteins such as whey and casein have the ability to preserve lean muscle mass and improve metabolic health during weight loss, according to the journal Nutrition & Metabolism.
Any good protein powder will provide at least 15 grams of protein per serving. Here are some popular brands to consider:
Plant-Based Proteins
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Sunwarrior Warrior Blend Raw Protein Powder, Chocolate
Protein source: Pea, hemp, cranberry protein, brown rice and more Protein payoff: 19 grams per serving
This clean protein is loaded with six servings of greens, probiotics, antioxidants and 50 percent of your daily intake of food-based vitamins and minerals.
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Garden of Life Raw Protein
Protein source: Organic sprouted protein blend (brown rice, amaranth, quinoa, millet and more)
Protein payoff: 34 grams per serving
This complete protein powder contains 13 raw, organic sprouts, plus tea and cinnamon extract. Add a healthy fat like nut butter or avocado to your smoothie so you can absorb the fat-soluble vitamins A, D, E and K.
Animal-Based Proteins
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Promix Grass-Fed Whey Protein
Protein source: Grass-fed whey protein concentrate
Protein payoff: 25 grams per serving
Whey protein concentrate contains bioactive compounds found in the milk fat that boost metabolism and immunity.