peach cobbler - amazon s3...• 1 scoop protein powder or greens supplement (biotrust or athletic...

SHRINK IN 7 - METABOLIC BOOSTERS Page 1

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Active time: 2 mins. | Blend time: 1 min. Yield: 1 serving*

* Each recipe makes 1 serving unless noted.

BANANA MILK• 1 cup coconut or almond milk

• 1 scoop vanilla protein powder

• 1 ripe banana

• 1 large dash of ground cinnamon

• 1 Tablespoon ground chia seed

• 3-4 ice cubes plus extra water for desired

consistency

• 4 strawberries, sliced

• 1 handful fresh kale or spinach

• 3-4 ice cubes plus extra water for

desired consistency

PEACH COBBLER

• 1 cup coconut or almond milk


• ½ ripe banana

• 1 fresh peach or 5-6 frozen slices,

chopped


• 1 Tablespoon ground chia


desired consistency

SPICED CHERRY• 1 cup coconut or almond milk


• ½ ripe banana

• 5-6 frozen dark cherries


• 1 small dash nutmeg or cardamom


• Extra water for desired consistency

GREEN-BERRY BANANA

• 1 cup coconut water


• 1/2 ripe banana


CHOCOLATE RASPBERRY


• 1 scoop chocolate protein powder

OR vanilla powder plus 1 T. dark

unsweetened cocoa

• ½ ripe banana

• 1 cup fresh ripe raspberries



desired consistency

PB & J



• ½ ripe banana

• 1 cup fresh or frozen blueberries


• 1 Tablespoon almond, cashew, or

sun butter

• Extra water for desired

consistency

MINTY AVO-MANGO

• 1 cup coconut water


• ½ ripe banana

• ½ ripe mango

• ¼ - ½ fresh ripe avocado

• Handful fresh mint leaves


desired consistency

SHRINK IN 7 - METABOLIC BOOSTERS

Welcome!Hi! I’m Craig Ballantyne, creator of Turbulence Training and Home Workout Revolution, and author of

articles featured in Men’s Health,

Men’s Fitness, Oxygen, and Maximum Fitness.

The first meal of your day is important, but it shouldn’t be complicated. Recently, I’ve started making

“blender drinks” as an easy way to get a fast, nutritious meal in a short amount of time.

I want to share these drinks with you so that you can start experimenting on your own to find a

healthy, energizing start to your day that will put you on the fast track to weight loss.

Pick any of these delicious 2-Minute Shake recipes and pair it with a Targeted Workout, and in

just Minutes a Day you’ll be on your way to a skinny, healthy, happy new you!

Your friend and coach,

Craig Ballantyne, CTT

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SLEEP & SLIM SMOOTHIES Page 5

General Guidelines1. My favorite blender drinks have 3 fruits. Generally I recommend 1 frozen fruit,

1 banana, and at least 1 berry.

2. Every blender drink should have one green ingredient – spinach is always good.

3. Add one nut butter – try peanut butter, cashew butter, or almond butter.

4. Throw in another healthy fat source – such as flax meal, flax oil, or walnuts.

5. Instead of regular milk, use almond milk (lower calories, but less protein) – or you

can try hemp milk or coconut milk.

6. To thicken the shake, you can add oatmeal, flax meal, applesauce, or ice.

7. To energize your shake (i.e. caffeine), try adding cacao nibs or cacao powder.

8. BioTrust Protein Powder makes a great addition, especially after a workout.

9. Get adventurous! Try adding almonds, sesame seeds, chia seeds, hemp seeds...

anything!

http://etr.biotrust.com/shop.asp?p=lowcarb&sid=shrinkin7smoothieguide


• CELERY Can overpower other ingredients.

• CUCUMBER Fresh but overpowering taste.

NUTS/SEEDS• ALMONDS Tough to blend.

• WALNUTS Easy to blend.

• PECANS Not used often.

• CASHEWS Not used often.

• SUNFLOWER SEEDS Tough to blend, adds texture.

• HEMP SEEDS Earthy flavor.

• CHIA SEEDS Tough to blend, adds texture.

• FLAX MEAL Thickens fast, don’t add much.

OTHER• ALMOND MILK Unsweetened Plain, Vanilla, or

Chocolate Almond Milk

• CACAO NIBS These will put a zing in your day (a little bit of caffeine).

• VANILLA Sweeten it!

• CINNAMON Spice it up!

• MACA POWDER Boosts energy, balances hormones.

• COCONUT FLAKES Tasty, adds texture.

• PROTEIN POWDER I recommend BioTrust Protein Powder, Vanilla or Chocolate.

FRUIT• APPLES

Not used often, but they work.

• BANANAS Almost mandatory! Always great.

• RASPBERRIES Delicious! Masks other ingredients.

• BLUEBERRIES Always turns your drinks purple!

• STRAWBERRIES Classic, delicious in many drinks.

• BLACKBERRIES Turns drinks dark, not much flavor.

• PINEAPPLE Can leave an acidic taste.

• MANGO Use once in a while.

• WATERMELON Fresh! Not used often though.

• ORANGES Use once in a while.

• DATES Good as a sweetener, try Shake #6!

• AVOCADO Makes a drink smooth.

GREENS• BABY SPINACH

The easy, tasteless go-to green.

• KALE Much more flavorful than spinach.

• BROCCOLI Not bad. Use a high-power blender.


• baby spinach

• flax oil (you can’t taste it, trust me!)

• cashew butter


• 2 cups almond milk

4 Healthy Purple Jungle Juice

• blueberrries

• blackberries

• raspberries

• 1 banana

• spinach

• almond butter

• almond milk

• walnuts

• 1 scoop protein powder

5 Adventurous Blender Drink

• 1 banana

• raspberries

• blackberries

• pineapple

• spinach

• almond milk

1 The Blender Drink Base

• 1 banana

• raspberries

• strawberries

• handful of baby spinach


• 10 walnuts

• 1 Tbsp cashew butter


2 The Post Workout Blender Drink

• 1 banana

• raspberries

• blueberries

• handful of baby spinach


• 1 Tbsp peanut butter


3 Supercharged Strawberry-Banana

• 1 ripe banana

• frozen strawberries

• frozen raspberries


• 1 cup 1% milk

• 1 cup almond milk

• cashew butter

• flax oil


• 1 Tbsp hemp seeds

8 The Chia Seed Shake

• 1 banana

• raspberries

• blueberries

• spinach

• almond milk

• walnuts

• cashew butter

• sesame seeds

• chia seeds

• 1 scoop brown rice protein powder

9 The Applesauce Drink

• 1 banana

• strawberries

• 1 cup applesauce

• spinach

• 2 Tbsp oatmeal

• walnuts

• sesame seeds

• flax meal

• peanut butter


6 The Afternoon Delight (like a crazy ice cream!)

• almond milk

• ½ cup coconut milk

• 6 dates

• 1 frozen banana

• strawberries

• raspberries

• blueberries

• 1 scoop rice protein powder

• chia seeds

• walnuts

• macadamia nut butter

7 The Hemp Seed Shake

• 1 banana

• raspberries

• blueberries

• spinach


12 The Best Kale Drink

• 1 banana

• blueberries

• raspberries

• 2 kale leaves


• almond milk

• flax oil

• 1 Tbsp natural peanut butter

13 Double Bananas

• 2 bananas

• blueberries

• raspberries

• spinach

• almond milk

• walnuts

• almond butter

14 Vegan Yogurt

• 1 banana

• blueberries

• strawberries

• spinach

• walnuts


• cashew butter

• almond milk

• sesame seeds

10 The Light Green Smoothie

• spinach

• broccoli

• celery

• 1 granny smith apple

• 1 scoop rice protein powder

• almond milk

• 1 Tbsp hemp seed

11 The Celery Drink

• blackberries

• strawberries

• raspberries

• 1 banana

• spinach

• small piece of celery


• rice milk


• peanut butter

• spinach

• sunflower seeds

17 Cement Mixer (watch it, this turns thick in a hurry!)

• oatmeal (handful)

• 1 banana

• blueberries

• raspberries

• spinach

• peanut butter

• vanilla yogurt

• ice

18 Strawberry Mango Mash-up

• strawberries

• blueberries

• mango

• almond milk

• sunflower seeds

• almond butter

• kale

• ½ avocado

• almond butter

• almond milk

• walnuts


• pour over almonds, raisins and oat groats (soak groats in water for 24 hours)

15 The Surprisingly Good Recipe

• blueberries

• strawberries

• raspberries

• 1 banana

• cashew butter

• almond milk

• walnuts


• cacao nibs

16 Post Workout Banana Mango

• 1 banana

• strawberries

• blueberries

• mango

• 2 cups 1% milk


lots of calories to help replenish stores after a workout

or event.

This shake keeps really well too (I’ve kept it

in the fridge overnight and it still tasted really

good the next day).

• 1 cup organic vanilla almond milk

• 1 banana

• 1 cup mixed berries


• 1 tsp maca powder

• 1 tsp local honey

22 Good Morning Shake

• 1 cup coconut milk

• 1 banana

• 1 cup mixed berries

• 1 cup almond milk (for consistency)

• 1 handful frozen spinach

• 1 handful walnuts

• 2 tbsp chia seeds

• 1 tbsp cocoa nibs

• 1 tsp maca powder

• 1 tsp local honey


19 Chocolate Banana Oatmeal Mix

• 1 banana

• strawberries

• spinach

• oatmeal

• walnuts


• cashew butter

• sesame seeds

• almond milk

20 Tropical Thunder (anytime shake)

• ½ cup coconut milk

• 1 banana

• 1 cup frozen mango

• 1 cup frozen strawberries

• 1 cup kiwi or papaya

• ½ cup almond milk or water (for consistency)

• 1 scoop protein powder or greens supplement (BioTrust or Athletic Greens)

21 Post-Workout Shake

There is not a lot of fat in this shake but there are


• 1 small banana

• 1 bosc pear

• 1 Tbsp of maca powder

• big handful of spinach

• lots of ice (for a thick shake)

• optional: cacao nibs

26 Island Power Gainer Shake

• 1-3 scoops of protein powder

• ½ mango, peeled and cubed

• ½ cup pineapple chunks in unsweetened juice,

undrained

• 1 kiwi, peeled and cubed

• 1 strawberry

• ½ cup of ice cubes

27 Chocolate Peanut Butter Shake

• 1-3 scoops chocolate protein powder

• 1 cup 1% chocolate milk

• ½ cup cottage cheese

• 2 Tbsp natural peanut butter

• 1.5 cup ice

• stevia or honey (optional)

23 Chocolate Banana Protein Shake

• ½ cup chocolate unsweetened almond milk


• 1 medium banana

• 1 Tbsp maca powder

• big handful of spinach or kale

• lots of ice (for a thick shake)

• optional: cacao nibs

24 Breakfast Shake

• 1-2 cups chocolate unsweetened almond milk


• 1 medium banana

• handful of blueberries

• 1 Tbsp of cashew butter

• handful of walnuts

• 1 Tbsp of maca powder

• big handful of spinach

• 5 ice cubes

25 Chocolate Banana and Pear Shake

• ½ cup chocolate / vanilla unsweetened almond milk



• ½ cup rolled oats cooked with water, cooled

• 1 Tbsp sugar free honey

• 1 cup skim milk

• 4 ice cubes

31 Key Lime Pie Protein Shake

(POST WORKOUT ONLY)

• 2 scoops vanilla protein powder

• 1 reduced fat graham cracker, crushed

• 1 Tbsp sugar free instant vanilla pudding (optional)

• 1 Tbsp sweetened lime juice

• 1 packet stevia or 1 Tbsp local honey

• 1 cup skim milk

• 4 ice cubes

32 Blueberry Cheesecake Protein Shake

(POST WORKOUT ONLY)

• 1½ scoops vanilla protein powder

• 1 reduced fat graham cracker, crushed

• 2 Tbsp no bake, reduced-fat cheesecake mix

• ¼ cup fresh or frozen blueberries

• 1½ cups skim milk

• 4 ice cubes

28 Almond Coconut Shake

• 1-3 scoops of chocolate protein powder

• 1 cup of 1% chocolate milk

• 6 almonds

• 1 Tbsp of grated coconut

• stevia or honey (optional)

• ½ tsp of almond extract

• 1 cup of ice

29 Café Mocha Protein Shake

• 1½ scoops chocolate protein powder

• 1 tsp instant coffee

• 1 cup cold water

• 4 ice cubes

FOR A PROTEIN+FAT SHAKE:

• + 1 Tbsp of light tasting olive oil

FOR A PROTEIN+CARBOHYDRATE SHAKE:

• + ½ scoop chocolate protein powder (2 scoops total)

• + 1 cup skim milk

30 Oats & Honey Protein Shake



Pour water and ice into blender. Add remaining ingredients. Blend.

36 Apricot Nectarine Smoothie

• 1 cup Greek yogurt

• 1 nectarine chopped

• 1 apricot chopped


• ½ cup ice

Pour yogurt into blender with ice. Add fruit, protein powder. Blend.

37 Frosty Cinnamon Smoothie

• 1 frozen banana

• ½ cup filtered water

• 1 tsp cinnamon

• ¼ cup cashews

38 Iced Raspberry Mocha

This one’s for coffee lovers! Omit the cream & sugar, but keep the sweet, creamy coffee drink!

• 1 cup of coffee

• 4 ice cubes

• 1 ¾ scoop chocolate protein powder

33 Kickin’ Ginger Smoothie

• ¾ cup Greek yogurt

• 1 large banana, frozen, peeled

• 2 tsp fresh grated ginger

• ½ papaya cubed

• ¼ cup almond milk

Pour almond milk into blender. Add fruit and ginger. Blend. Add yogurt. Blend again until smooth.

34 Blueberry Kale Smoothie

• 1 large banana, frozen, peeled

• 2-4 kale leaves

• 1 cup blueberries, frozen

• 1 cup filtered water

Pour the water into blender. Add banana and kale. Blend. Add the blueberries. Blend again until smooth.

35 Fruity Green Smoothie

• 1 cup green grapes

• 1½ cup pineapple chunks

• 2 cups fresh spinach

• ½ ripe banana, peeled, frozen

• ½ cup water

• 1 cup ice


• 2 Tbsp peanut butter

• 1-2 bananas

• 2 Tbsp cacao nibs

• 1 Tbsp hemp seeds

• 1 handful baby spinach

42 Orange Crush

• 1 orange

• ½ - 1 cup raspberries

• 1 cup spinach

• 8-10 almonds

• 1 Tbsp flax seeds

• dash of cinnamon

• stevia or agave nectar

• ice (optional)

• water

43 Chai Delight

• 1 cup almond milk

• 1 or 2 ripe bananas

• 1 Tbsp raw tahini (optional)

• 1 scoop vanilla protein powder (optional)

• chai spices - OR - dash of nutmeg, cinnamon, ground cloves, ground cardamom

• 1 large dash of Stevia - OR - 1 Tbsp raw honey or agave syrup (optional)

• crushed ice

• 2 Tbsp pecans or almonds

• ¼ cup frozen raspberries

39 Blueberry Protein Smoothie


• ½ cup blueberries

• 1½ cups almond milk

Blend protein powder, almond milk and blueberries together in a blender until mixed well. Drink immediately or if you want more of an ice cream consistency try freezing the shake before you drink it.

40 Banana Berry Banger

• 2 cups water

• 1 cup coconut milk

• 1-2 bananas

• 2 cups mixed frozen organic berries

• 3 dates

• 3 scoops protein powder

• 1 Tbsp chia seeds

• cinnamon

41 Banana Chocolate Peanut Butter Cup

• 2 cups water

• 1 cup chocolate hemp milk (or almond)


MAKE IN LIEU OF THE SMOOTHIES THAT YOU HAVE RECOMMENDED IN YOUR SCHEDULE?

A) To ensure you’re getting the correct nutritional benefits, you need to use the shakes from the guide.

The Sleep and Slim program was scientifically and meticulously designed to give you maximum fat-loss results.

Plus, they are tasty!

Q) WHEN YOU TALK ABOUT ORANGE JUICE, YOU’RE TALKING ABOUT THE “FRESHLY SQUEEZED” BOXED/BOTTLED VARIETY NOT THE ADDED SUGAR BOXED/BOTTLED VARIETY RIGHT? OR ARE BOTH EQUALLY BAD?

A) Unfortunately they are both equally bad.

We recommend freshly squeezed OJ it is loaded with all those great naturally-occurring antioxidants and enzymes! Plus, while pasteurization is intended to protect against health concerns associated with juice production, raw orange juice naturally possesses antimicrobial properties from the vitamin C, citric acid, and other compounds within it. When you keep all of those in tact, instead of oxidizing it all out of it, orange juice protects itself as well as supporting your health!

Fresh OJ contains lots of vitamin C and bioflavanoids, mak-ing it a powerful antioxidant source and so much more…

Q) I DON’T LIKE BANANA WHAT CAN I USE AS A SUBSTITUTE?

A) Bananas are ubiquitous in smoothie recipes. Fortunately bananas aren’t the only path to a thick, creamy smoothie.

Another healthy ingredients that can do the trick. Avocado has a different flavor profile (and color!) than banana but it can be used to make a very creamy smoothie. Try ½ to 1 avocado per smoothie.

Frequently Asked Questions:

Q) WHAT ARE THE NUTRITIONAL VALUES IN THE SMOOTHIES I.E. CALORIES, FAT CONTENT, CARBS?

A) This will vary from shake to shake. The type of ingredients you select will have the biggest impact. For example, the Blender Base drink calls for 2 cups of almond milk. Based on the most popular brand of almond milk, depending on the variety you select that could be between 60 - 240 calories.

It’s important to be aware of this when shopping for your smoothie ingredients. But what is more important is that you stick to your “Sleep and Slim” program. Using the smart-movement patterns and giving your body the nutrition of these carefully-crafted drinks is what will make the difference in your fat-loss journey.

Nutrition Calculators such as the ones found on myfitnesspal.com, mynetdiary.com and multiple other sites can help you determine the complete nutrition-al values of the smoothies based on the ingredients you select.

Q) WHAT IS A HANDFUL? WHAT ARE THE MEASUREMENT USED FOR THE BERRIES NEED TO KNOW CUP/OZ EXACT MEASUREMENTS?

A) A handful is equal to approximately ¼ cup of berries.

Q) WHAT IF I CAN’T FINISH THE SHAKE IN AN ENTIRE SITTING?

A) You can cut the ingredients by ½ or take it with you and continue to enjoy throughout the morning.

Q) WOULD IT BE ALRIGHT TO CONTINUE DRINKING A DIFFERENT SMOOTHIE I ALREADY

http://www.myfitnesspal.com

http://www.mynetdiary.com


Q) I JUST STARTED “THE SLEEP AND SLIM PRO-GRAM.” I GET UP AND DO THE SHORT WORKOUT EARLY BUT CANNOT MAKE A SHAKE WITH THE FAMILY SLEEPING. WILL I STILL GET THE SAME RESULTS/BENEFITS IF THE SHAKE IS NOT MADE UNTIL 2 HOURS LATER?

A) Yes. While it’s best to follow up the with the shake in a shorter time frame, a couple of hours isn’t a big deal. What’s important is that you still use the shakes.

If you’re hungry before then, you can make a protein shake by hand in a shaker bottle immediately (mix 20g of protein in 1 cup almond milk) and then wait to have the regular shake later.

And of course, remember to drink lots of water.

Q) I CAN’T BUY PROTEIN POWDER LOCALLY.

A) Check out Biotrust…they have an excellent protein powder you can purchase online.

If that doesn’t work then a great alternative to not being able to buy protein power locally is to use raw milk: the original protein drink. It contains a synergistic balance of carbohydrates, protein and fat. Source RAW milk, which is a completely different thing than pasteurized milk. It contains the live enzymes and bio-available vitamins that are destroyed during processing.

Q) I CAN’T DO DAIRY, AND I DON’T LIKE ALMOND MILK, WHAT CAN I USE FOR MY SHAKE?

A) Replacing with water is fine, add 4 ice cubes for thickness.

Q) ARE THE SHAKES AND WORKOUTS INTERCHANGEABLE? OR IS THE COMBINATION OF EACH SHAKE AND WORKOUT IMPORTANT? AND DO THE SHAKES AND WORKOUTS HAVE TO BE SEQUENTIAL AS PER THE GUIDE, OR CAN THEY BE DONE IN ANY ORDER.

A) You can use any of our shakes and any of our workouts. Though the 8 week guide is a done for you resource you can choose to modify and change the routine as it works for you.

If you enjoy specific shakes, and would prefer to switch shakes and workouts around not to worry. If you’re getting results and enjoyment from your nutrition choices, then you’re doing something right.

http://etr.biotrust.com/shop.asp?p=lowcarb&sid=shrinkin7smoothieguide

peach cobbler - amazon s3...• 1 scoop protein powder or greens supplement (biotrust or athletic...

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