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2.D. a sports nutritionist in Atlanta who developed the recipe Fresh ginger adds a sweet peppery flavor that according to a 2010 study in The Journal of Pain can reduce postexercise muscle pain Avocado adds a silky texture and heart-healthy monounsaturated fats Studies show the capsaicin in cayenne pepper briefly boosts metabolism helping you burn a few extra calories This smoothie contains 161 calories 23 g carbs 5 g fiber 3 g protein and 8 g fat BREAKFAST TO GO 1 cup fat-free milk 1/2 cup frozen blueberries 1/2 cup plain fat-free Greek yogurt 1/4 cup uncooked old-fashioned oats 1 tablespoon ground flaxseed GOOD FOR YOU Greek yogurt and milk provide lots of protein to repair your muscles after long runs Plus a new study in Medicine & Science in Sports & Exercise found that drinking fat-free milk postworkout can help you gain muscle and lose fat Oats are fiber-rich and digest slowly providing long-lasting energy says Dimmick Blueberries have a very high amount of antioxidants and help neutralize free radicals caused by exercise Ground flaxseeds provide a dose of omega-3 fatty acids that can lower cholesterol This smoothie contains 290 calories 41 g carbs 6 g fiber 22 g protein and 5 g fat MAPLE PUMPKIN PIE 1/2 cup plain soy milk 1/3 cup canned pumpkin 1/3 cup silken tofu 1 tablespoon natural peanut butter 1 teaspoon real maple syrup 1/4 teaspoon cinnamon GOOD FOR YOU Pumpkin is high in fiber and beta-carotene an antioxidant that protects eye health Silken tofu lends a thick consistency and (along with soy milk) provides a nondairy source of proteinmaking them ideal choices for lactose-intolerant runners Studies show that regularly eating nuts and nut butters (including PB) can lower your risk for developing heart disease and type-2 diabetes Maple syrup adds sweetness along with compounds that have anticancer properties while cinnamon "helps keep blood sugar steady" says Katz "preventing fluctuations in energy levels" This smoothie has 212 calories 17 g carbs 5 g fiber 11 g protein and 12 g fat Mixology Guide The art of making the perfect smoothie-for-one 1 POUR IN YOUR LIQUID Use four to eight ounces of liquid such as water (sparkling or still) or milk If you use fruit juice (which is high in sugar) limit to six ounces or less 2 ADD FRUITS AND VEGETABLES Try 1/2 to one cup of produce such as berries mango kale or tomato Frozen produce is just as healthy as fresh and makes smoothies cold with less ice 3 THROW IN FATS AND PROTEIN Limit to one serving of healthy fats to keep calories in check Try a tablespoon of nut butter or seeds Use one serving of protein like 1/2 cup soybeans 4 ADD SPICES AND SWEETENERS Honey agave nectar and other sugars have few nutrients so use no more than one teaspoon Add 1/4 teaspoon of ground spices such as nutmeg or ginger 5 TOP WITH ICE More ice (1 cup) will give you a thick milkshake-like consistency while less ice (1/4 to 1/2 cup) will produce a thinner smoothie Use less or no ice if you're using frozen produce ONE CUP OF SPINACH HAS MORE THAN 100 PERCENT OF YOUR DAILY NEED FOR VITAMIN K AND HALF YOUR NEED FOR VITAMIN A EAT BETTER: A few drops of vanilla orange peppermint or almond extract will boost the flavor of your smoothie without adding calories IN THE MIX: Kiwi spinach and carrots add fiber and vitamins to smoothies Tags: RW October 2010ProteinHealthy FoodVitaminsBerriesBananasCoffee This smoothie contains 128 calories,
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