shake it up

If you want to shake things up, you've come to the right place.

I'll be posting yummy protein shake recipes—just for you. 

New flavors for your basic shakes—you're gon'na love. 

 Basic Shake Recipe

  • ½  cup skim milk,  or 2 %, soy milk or water
  • 1 to 2 scoops protein powder
  • 1 cup ice cubes
  • Sugar substitute to taste
  • Add any flavoring ingredients 

syn-sational strawberry peach shake

I've been doing shakes a long time, but I've found a new one that is the best's so good...well, you just have to try it and see for yourself. 

Syntha 6 Protein Powder from GNC is the secret ingredient. 

1 scoop Syntha 6 Vanilla Protein Powder (22grams protein)

1 cup ice

1 Tablespoon chopped fresh peaches

1 Tablespoon chopped fresh strawberries

add water and blend

The best thing about Syntha 6 is that it's good with water, which saves calories, carbohydrates and sugar because you don't have to add milk. Syntha 6 comes in a variety of flavors. Including Banana and Chocolate. Stay tuned for more summer delites!  

Posted on Friday, June 22, 2012 at 03:29PM by Registered CommenterJulia Holloman | CommentsPost a Comment

carve your way through thanksgiving! 

This Thanksgiving you'll be counting your blessings instead of calories.  

Start by carving out a great holiday with a pumpkin protein shake! 

Pumpkin Spice Protein Shake

1 to 1 ½ cups ice cubes

Greek Yogurt

Protein powder with no carbs/no sugar

1 teaspoon vanilla flavoring

Imitation butter flavoring

1 Tablespoon Pecan Pumpkin Butter (available at William-soma) OR 1 Tablespoon canned pumpkin

Dash of Ground Cinnamon

Dash of Pumpkin Pie Spice

Sugar replacement to taste (if needed) 

Puree well and serve

Top off with a little Reddi Whip and a shake of pumpkin pie spice!

Note:  Greek Yogurt has higher protein than regular yogurt. You can also replace yogurt with Hood Milk which offers less milk sugar. Prevent dumping by keeping sugar under 10grams per serving, fat under 5grams per serving, and carbs under 20grams per serving. 

Posted on Wednesday, October 26, 2011 at 05:59PM by Registered CommenterJulia Holloman in , | CommentsPost a Comment

chai, chai, chai 

This recipe is a great flavor enhancer to your basic protein shakes. Nonfat dry milk adds additional protein along with your protein supplement. 

Make basic formula protein shake and add Chia Flavor ing Mix to taste!

Chia Dry Flavoring Mix for Protein Shakes

1/2 cup instant nonfat dry milk

1/4 cup vanilla-flavored instant creamer (dry)   

Sweetener substitute equivalent to 3 tablespoons powdered sugar

1/4 cup unsweetened instant tea (dry)

1 teaspoon ground cinnamon

1/2 teaspoon ground cardamom

1/4 teaspoon ground cloves

This dry mix flavoring can be added to your protein shakes. Make sure you count your carbs for the milk products including nonfat dry powder, creamer, and any additional milk you might add in the basic protein shake recipe. To avoid dumping your carb count should remain around 15 grams and under 10 grams of sugar. By using water or Hood milk to the basic formula will reduce the carb and sugar counts when adding this dry mix to your shake. 

Note about Creamer: If your protein supplement is already vanilla flavored you could omit this ingredient or add additional vanilla liquid flavoring after your shake is made.  

Posted on Wednesday, October 26, 2011 at 05:59PM by Registered CommenterJulia Holloman | CommentsPost a Comment

apple pie protein shake

Apple Pie  Protein Shake

Add to basic formula:

¼ cup no sugar-added applesauce

½ teaspoon cinnamon

1 tablespoon Sugar free Hazelnut Syrup


Basic Formula

½ cup skim milk, soy milk or water

2 scoops protein powder

1 cup ice cubes

Flavoring ingredients

Sugar replacement to taste

Posted on Sunday, October 2, 2011 at 12:00PM by Registered CommenterJulia Holloman | CommentsPost a Comment

cinnamon roll shake

Whether the weather is hot or cold, you can still enjoy the cinnamon roll flavor in a protein shake. 

cinnamon roll shake

4-8 oz. vanilla soy milk, or ½  cup skim milk,  or 2 %, or water*

2 scoops protein powder

2 Tbsp. cinnamon

1/2 tsp. vanilla extract

dash of salt

1 tsp. butter buds (or butter flavoring)

1 packet sugar substitute

6 ice cubes

blend and serve

*When using unflavored milk or water, add a little more vanilla flavoring.

Posted on Sunday, August 21, 2011 at 12:40PM by Registered CommenterJulia Holloman | CommentsPost a Comment