PAT'S PROTEIN POWER SOOTHIE

HAPPY 4th and HAPPY BIRTHDAY AMERICA!!!

The San Ramon 4th of July Run had a good turnout this morning. No PR for me...I ducked out of the race early to get home witht he family. I can run a 10K any time.

Here's an easy smoothie recipe for a meal or just a quick "pick me up"...there is no secret to this, it has been duplicated many times by many people and I certainly am not the first to think of it. I do, however, endorse it highly so I decided to attach my name to this one:

1 cup water
1 cup ice
1 cup fresh berries (or peaches)
1 scoop pure whey protein powder (vanilla)
1 banana
2 tbsp ground flax meal

Put all in a blender all at once and blend thoroughly. You can add or subtract the ingredients as you like...or throw in peaches instead of the berries. From time to time, I even throw in an orange for something different. It makes enough to for 2 servings or so, but its pretty low in calories when compared to that crap you get at Jamba Juice. Find the right whey powder at Costco, Whole Foods, or Trader Joe's, and you'll be getting about 22g of protein per scoop.

A key on this one...make sure to add the flax meal. Flax has so many nutritional benefits such as a high concentration of Omega 3's, lignans which contain the very beneficial phytoestrogens, and fiber. The amount of fiber found in just 2 tablespoons of ground flax meal contains about the same in a serving of oatmeal. Since Americans lack adequate fiber, this is a great way to add some to your diet without having to down a cereal like "Colon Blow!" Fiber also helps regulate the blood sugar which can help with weight loss and fight off mood swings. In the big picture, I truly think flax is a miracle plant, full of the best that nature has to offer.

Check out this site for more on flax meal and other whole grain products:

http://www.bobsredmill.com

As I mentioned above this is great to have as a breakfast or afternoon fill-in when the after lunch hunger might come into play. If you can't get to a blender, just some protein powder, a little pure orange juice, and some water will do. Shake vigorously and drink!

One final thing...if drinking as a recovery drink, don't be afraid to throw in another scoop of whey powder....the added grams of protein will help those tired muscles.