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Jeffrey Morgan - Nutritionist (10 WEEK LIFESTYLE PROGRAM)

Banana and Buckwheat Smoothie

This delicious smoothie is energizing and gentle on your body first thing in the morning. Buckwheat groats add a nice thickness, and they are rich in amino acids and minerals. They are also full of fiber, which can help keep you satiated. The antioxidant-rich fruit acai can also be added to this smoothie (acai contains some healthy fats so it combines well with the other ingredients. More on this in Module 6). Look for unsweetened frozen smoothie packets at health food stores.


  • 2 tablespoons buckwheat groats, soaked overnight in pure water
  • 4 ice cubes
  • 1/2 cup unsweetened almond milk
  • 1 banana
  • Stevia, as desired for sweetness

Method :

  • Rinse buckwheat groats very thoroughly.
  • Combine all ingredients in the blender and pulse to desired consistency.

Raspberry Dream Smoothie

What’s almost as good as strawberries and cream? How about raspberries and cream. And what the heck, we’ll throw in some strawberries too. This super red, super good smoothie combines the best of two delicious fruits: raspberries and strawberries to make a smoothie that is probably already making you salivate...and that just the picture of this wonderful raspberry smoothie.


  • 1 cup low fat Chobani yogurt
  • 1/2 cup almond milk
  • 1 cup frozen raspberries
  • 3/4 cup frozen strawberries
  • 2 cups of ice 
  • Scoop of Protein powder

Frozen Blueberry Smoothie Recipe

I have been on a blueberry kick lately and what better way to get some blueberries in your diet than with a blueberry smoothie. Blueberries have anti-inflammatory properties and taste delicious boosting your carbs but keeping your sugars natural and low

The Low fat yogurt helps keep your calcium levels in check keeping your bones strong


  • 1/2 cup frozen blueberries
  • 1/2 cup low-fat vanilla yogurt
  • 1/2 cup unsweetend almond milk
  • 1 tablespoon honey
  • 1 scoop of your favourite LEAN protein powder. I'm using Optimum Nutritions GOLD STANDARD
  • 2-3 ice cubes (optional)

Method :

Combine all ingredients in a blender and blend until smooth or to desired consistency then serve in glasses.


  • Calories: 307
  • Total Fat: 2.9g
  • Total Carbohydrates: 59.8g
  • Fiber: 1.8g
  • Sugars: 56.7g
  • Protein: 11.8g
Add each amount for the protein scoop you use

Plum & Blueberry Smoothie

Plums just don’t get enough press so when I found this recipe from Rambling Tart (slightly modified), I thought it would be a nice addition to Not too sweet; blueberries aren’t high in sugar, and with a squeeze of lemon, this plum smoothie will give you a good boost especially with the protein punch from the Greek yogurt.

If you are skeptical of the power of the plum take this into account from MailOnline, plums are being counted as a new ‘super-food’ by scientists. They plum matched or exceeded blueberries in antioxidants and phytonutrients, which help prevent disease. So with plums and blueberries you are drinking one of the most nutritious and healthiest smoothies you can make.


  • 1 cup frozen blueberries
  • 2 red plums, pitted and sliced
  • 1 small container peach Greek yogurt
  • juice of 1 lemon

Method :

Add ingredients to blender and start slow with a gradual increase in speed. Let it whirl for 15-30 seconds on high to make it lighter with more air.


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    These two fats harden your arteries and increase your chances of heart diseases, stroke and diabetes just to name a few. They're usually food in fast foods, fried foods, junk foods and even curries. .
  • Always try and include Fibre in your meals.
    Making sure we get Fibre is important to keep us regular. Good sources include green vegetables, fruits, flaxseeds, nuts and brans
    Low energy carbohydrates are best eaten most of the day to ensure you minimize your body fat. Good sources include salads, vegetables (excluding white potato, Taro) and minimizing sweet potato and brown rice which is best eaten within 40 minutes of a workout to ensure your protein uptake is maximized
    Best taken first thing in the morning when toxins have built up over night. Simply add fresh cut lemon into Luke warm water to alkaline your body helping to prevent disease by keeping your bodies pH levels in check
    Skipping meals is a recipe for disaster throwing your blood sugar levels out and by the evening ensuring that you reach for anything that your body is craving which usually means sugars, bad fats and salts as well as over eating which all leads to excess energy. This then converts and stores as fat. Think of skipping meals like eating fast food, it will make your fat loss potential near impossible.
    This is important for muscle building which will in turn speed up your metabolism. Protein intake per individual can be calculated as follows - (1.5 grams for each kilogram of body weight). This will ensure daily amounts are covered, although athletes, body builders etc should intake 2 grams for each kilogram of body weight.

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