By: Meera Dossa, ND
1/2 pear, cored
1/4 cup frozen blueberries or frozen mixed berries
1/4 tsp ground cinnamon
1 scoop protein powder*
1 Tbsp ground flax seeds
1 Tbsp ground Salba (chia seeds)
3/4 cup water
3/4 cup milk or alternative**
*Options include good-quality whey, rice, or soy protein powder, depending upon preference or sensitivities.
**Options include almond, rice, soy, or hemp milk, depending upon preference or sensitivities. Adjust liquid volume to your desired consistency.
In a blender, process all the ingredients until thoroughly mixed. Serve.
According to polls, losing weight ranks among the top five New Year’s resolutions each year. What better way to tackle that resolution than to start out your day with a protein-rich, fiber-dense, antioxidant-laced power shake?
Numerous studies have concluded that consuming breakfast daily actually aids in weight loss and is associated with better weight control. Why is this so? When you skip breakfast, your metabolism tends to slow down. This, in turn, causes fluctuations in blood sugar levels. The end result? Breakfast skippers become hungry and lethargic, leading to cravings for sugar-laden, caffeine-pumped snacks to combat that early-morning crash-and eventually, larger meals later in the day than those consumed by breakfast eaters. The math is simple. Breakfast skippers pack on the pounds. Breakfast eaters, on the other hand, can successfully maintain their current weight or shed some pounds, as they are less likely to snack impulsively and are satisfied with smaller portions.
If you fall into the “skippers” category, try out this shake-it’s a quick, easy, and nutritious start to your day. The berries provide disease-fighting antioxidants. The flax and chia seeds are great sources of heart-healthy essential fatty acids and fiber. And the protein powder and cinnamon not only enhance the taste, but also play key roles in stabilizing blood sugar levels, the better to avoid that crash!
Raise a glass (of this shake!) to fulfilling your New Year’s resolutions. Cheers!
Meera Dossa is a licensed naturopathic doctor at The Pacific Wellness Institute. To book an appointment for body composition analysis, dietary assessment, and naturopathic treatment with Dr. Dossa, please contact The Pacific Wellness Institute at 416-929-6958.
|Available at The Pacific Wellness Institute
UltraMeal is a medical food designed to nutritionally support the management of conditions associated with metabolic syndrome, including central obesity, insulin resistance, and altered body composition. Designed for those who want to improve their body composition, UltraMeal promotes body fat loss while helping to maintain lean muscle mass. UltraMeal also supports healthy heart function by providing 15 grams of soy protein per serving. Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. Soy protein has also been shown to have cholesterol-lowering effects.