What is cool, creamy, and full of protein? This Almond Banana Protein Shake. Feel free to customize this recipe to fit your taste buds. Add a dash of cinnamon, nutmeg, or vanilla for added flavor. Why not throw in a splash of almond milk for added creaminess?
It’s time to break out the blender and start freezing those bananas. You will definitely be making this recipe again and again!
1 cup water
1 scoop protein of choice
½ cup raw almonds
1 frozen banana
1. Combine the water and almonds in your blender. Blend until smooth.
2. Add banana and protein, blend until well mixed and smooth.
3. Enjoy immediately!
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Maintaining a healthy balance in life is so important. But so is everything on your to-do list, or so it seems. Meetings, emails, errands, relationships, children, cooking, cleaning, and on and on. Something has to give. Just make sure that something isn’t your health.
Let us help. There are ways to make time in your life for the important things, with the most important being you. Try these strategies and see how you feel. We’re betting it will make the balancing act a bit more bearable.
- Put Down the Devices. Disconnect for periods of time. It’s hard, we know. We’re all hooked on constant information. But try it, for even just a few hours a night. Put the phone down. Give your work brain a rest.
- Start Saying No. If you’re a pleaser, it’s not easy to do. But trust us on this, co-workers will survive if you can’t make Thursday’s happy hour. So will everyone else. Decline invitations that are not essential or doesn’t add something valuable to your life.
- Avoid Toxic People. Minimize the negative influences around you. If you can’t completely avoid them, minimize contact. Surround yourself with positive, supportive, can-do people. You’ll feel better.
- Try Something New. Try something that feels good to you but you weren’t sure you had time to do. You do have time. You could try meditating a few minutes a day. Or writing in a journal. Maybe hitting the mat for some yoga stretches. This is your time to give to yourself. Check in with a Snap trainer about some ideas that might work for you. You deserve it.
- Nurture Relationships. This is the opposite of avoiding toxic people. Give more to the relationships that feed your soul. Connect deeply with the people you care about and see where that takes you.
- Practice Self-Awareness. There’s no universal blueprint for achieving balance as we’re all different. The best first step is acknowledging that you’re seeking it. Everything will fall into place after that.
- Ditch the Multitasking. Multitasking is scientifically proven to inhibit productivity and heighten stress. Focus on one thing at a time.
- Let Go of Control. We all want to feel in control of our lives. At the same time, putting the pressure on ourselves to try and control all aspects of our life is a recipe for imbalance and stress. Maintaining an outlook of flexibility is key to a balanced life.
Remember when protein bars were few and far between? It wasn’t that long ago when they seemed like a novelty in the grocery aisle. But those days are long gone. Today there are entire aisles of protein bars. So how do you choose? Let us help. Keep these six things in mind and you will be well on your way to finding the perfect protein bar for you.
- High-Quality Protein. When selecting the best protein bars, the more protein, the better, but only if that protein is good quality. Look for a minimum of five grams per bar. The best proteins to look for are milk and whey.
- Low Sugar. Make sure your bar has no more than eight grams of sugar per serving. Bars with low sugar will prevent your blood sugar from increasing, which will prevent your body from producing too much insulin, which can lead to unwanted fat storage. Eating as little sugar as possible is the best way to prevent this.
- Limit Carbs. Excess carbs are quickly converted to fat and can cause cravings so make sure to pick a low-carb bar.
- Calorie Control. For women, the bar should contain between 140 and 200 calories; for men, between 170 and 300 calories. For some of the bigger protein bars, this may mean cutting it in half to avoid too many calories. Caveat: calories aren’t all bad. There is no need to fear them, especially after exercise when they can speed up your recovery. But they key is not to overeat and consume just what you need.
- Be Wary of Artificial Sweeteners. To get a delicious tasting bar without sugar, many bar manufacturers use artificial sweeteners. Many artificial sweeteners, despite being calorie free, are unhealthy. They can cause cravings and an unhelpful insulin response. Many artificial sweeteners also cause headaches, joint pain, and problems with concentration. Best to avoid artificial sweeteners.
- Look for Healthy Fats. A low-fat diet is not necessarily a healthy diet. In fact, some dietary fat is good. Omega three and omega six polyunsaturated fats and monounsaturated fats are important. However, high amounts of saturated fats contain a lot of unwanted calories, which is the last thing you want in a protein bar. Look for bars that contain healthy fats but are low in saturated fat. Aim for a bar with less than three grams. While saturated fats are OK in small amounts, trans fats are not. Make sure your bar has no trans fats. Pro tip: hydrogenated vegetable oils are a common source of trans fats.