The Skinny Shake with Chia Seeds

Bob Harper, trainer to Oprah and contestants on The Biggest Loser published a book earlier this year entitled The Skinny Rules.  It’s touted as, “ the last diet book you will ever read.”  I think it’s definitely worth checking out to help reinforce some things you may already know, but begrudgingly choose to ignore.

A few rules that make a lot of sense to me:

  • Eat protein at every meal
  • East 30 to 50 grams of fiber everyday
  • No carbs after lunch
  • Eat Apples and Berries everyday

Amongst the rules, there are some great recipes including The Skinny Shake, which I drink almost every morning to start my day.

Ingredients to be mixed together in a blender:

  • 3/4 c almond milk
  • 3/4 c water
  • 1 cup non-fat greek yogurt
  • 1 1/2 c seasonal berries (strawberries, raspberries, blueberries, blackberries)

*I like to double this recipe, so my husband and I end up with 1 and a half shakes each.  I’ll drink one that morning and have another half shake the following day.

Nutritional Information for 1 serving:

  • 319 calories
  • 16g protein
  • 46g carbs
  • 9g fat

Try adding Superfood, Chia Seeds, to your shake.  Unlike flax seeds, you don’t have to grind chia seeds to reap their health benefits, you can just throw in 1-2 tablespoon into your shake.

Benefits of Chia Seeds

  • High in protein, twice as much as any type of grain
  • 3x as many antioxidants contained in blueberries
  • 2x as much potassium of a banana
  • 3x more iron content as spinach
  • 5x as much calcium as milk
  • Full of omega 3 fatty acids

Nutritional Information for 1 ounce (2 Tbsp) of Chia Seeds:

  • 137 calories
  • 9g fat
  • 12g carbs
  • 11g fiber
  • 4g protein