The debate over “whole foodism” and supplementation continues on our Facebook page, and because some of you have asked, here are Dr. Brooke’s yogurt-based smoothie recipes. As you will see, all of these are whole food based. They are also incredibly delicious. As a matter of fact, they “may” have been modeled off those on the menu at a popular local smoothie establishment. That establishment likes to include ice cream in their smoothies, which is certainly tasty, but try as we might, we can’t quite figure out how to argue in favor of ice cream for breakfast and maintain a straight face.
One word of caution, however, for our patients and clients interested in fat loss. As Kindra likes to say, “Remember: all labs are dogs, but not all dogs are labs.” Her clients know that she isn’t making an argument about labrador supremacy among canines (despite her obvious and well reported fondness for Miss Sarah, her lab-pit bull pup). Instead, she is attempting to draw an easy to comprehend comparison between the relationship between labs and dogs and the one between fat loss food and health food. Put another way, “All fat loss foods are healthy foods, but not all healthy foods are fat loss foods.” In combination with a serving of lean protein (chicken, fish, turkey, pork, lean red meat, etc), any of the recipes below would be conducive to fat loss when consumed immediately after an intense resistance or interval training workout. Other than post-workout, however, the high natural sugar content of these recipes is likely to trigger an insulin response by the body, taking it out of fat burning mode. For those of you who are not on a fat loss program, this is irrelevant — so drink up and enjoy. For those who are, knowing how to time consumption of these beverages is critical to getting results.
Basic Smoothie Recipe
1 banana
½ apple
½-1 cup mixed berries (blueberries, strawberries, raspberries)
¼ cup low-fat plain yogurt
Juice or milk to desired consistency
Caribbean Breeze
1 cup diced mango
1 peach
½ – 1 cup strawberries
¼ cup low-fat plain yogurt
Orange juice to desired consistency
Strawberry Lemonade
½ – 1 cup strawberries
1 peach
¼ cup low-fat plain yogurt
Lemonade to desired consistency
Pine-Berry Passion
½ cup diced pineapple
½-1 cup strawberries
1 banana
¼ cup low fat plain yogurt
Pine-orange juice to desired consistency
Peach Paradise
2 peaches
1 banana
¼ cup low-fat plain yogurt
Peach/orange juice to desired consistency
Pina Colada
2 bananas
½ cup pineapple
1/2 cup dried coconut
¼ cup low-fat plain yogurt
Pineapple juice to desired consistency
Optional Add-ins:
Greens 1 scoop
EFA’s 1 teaspoon
Protein supplement 1 scoop
5-10g Branched Chain Amino Acids
Cal-Mag powder