Home » protein booster smoothie
Tag:

protein booster smoothie

Healthy Living

Berry Power Protein Booster

by Heart Matters
written by Heart Matters

Introducing the “Berry Power Protein Booster” smoothie, a delectable and nutritious blend designed to provide you with sustained energy throughout the day. This smoothie offers a balanced breakfast with a thoughtful combination of macro and micronutrients. It showcases the vibrant goodness of blueberries, known for their antioxidants and rich vitamin-mineral content. Rolled oats contribute fiber, promoting fullness and aiding digestion. Pasteurized egg whites serve as a high-quality protein source essential for muscle maintenance and repair.

Enhancing its nutritional profile, we include psyllium husk for digestive and heart health, while flaxseed oil adds omega-3 fatty acids vital for brain function and cardiovascular well-being.

Incorporating this smoothie into your morning routine ensures a well-rounded breakfast with the necessary macronutrients and micronutrients. Whether kick-starting your day or seeking a nutritious midday pick-me-up, the Berry Power Protein Boost smoothie delivers. It’s a convenient and delicious way to enjoy a satisfying meal while providing essential nutrients. Here’s to a nourishing start to your day!

Berry Power Protein Booster Heart Matters

Ingredients

  • 250ml pasteurized egg whites
  • 40g rolled oats
  • 1 scoop of vanilla protein powder (e.g. whey protein isolate, plant protein powder)
  • 100g frozen blueberries
  • 1/2 teaspoon Ceylon cinnamon
  • 3-5g psyllium husk (start low)
  • 1 tablespoon flaxseed oil
  • 1 cup unsweetened almond milk (or any other non-dairy milk of your choice)
  • 1/2 teaspoon xanthan gum (optional)

Instructions

  • Simply place in a blender, add the pasteurized egg whites, rolled oats, protein powder, frozen blueberries, cinnamon, psyllium husk, flaxseed oil, xanthan gum (if using), and almond milk.
  • Blend the ingredients on high speed until smooth and well combined. If desired, add a few ice cubes to make the smoothie colder and thicker.

Nutritional profile

Estimated Macronutrient Breakdown:

  • Protein: Approximately 50-60g (egg whites + protein powder)
  • Carbohydrates: Approximately 50-60g
  • Dietary Fiber: Approximately 15g
  • Sugars: Approximately 10g
  • Fats: Approximately 15-20g

Estimated Micronutrients:

  • Vitamins and Minerals: The smoothie provides a variety of vitamins and minerals such as B vitamins, vitamin C, vitamin E, calcium, magnesium, and more, mainly from ingredients like egg whites, blueberries, and almond milk.

Estimated Calories: The total caloric content of the smoothie is estimated to be around 500-600 calories.

 

Taste the smoothie and adjust the sweetness if necessary. You can add a small amount of honey or a natural sweetener if desired.

Once the desired consistency and taste are achieved, pour the smoothie into a glass. Optionally, you can garnish the smoothie with a sprinkle of cinnamon on top. Serve immediately and enjoy your heart-healthy smoothie!

 

Benefits of rolled oats

Rolled oats, a popular whole grain option, provide numerous health benefits. They are an excellent source of dietary fiber, aiding in digestion, promoting a feeling of fullness, and helping to stabilize blood sugar levels. Rolled oats also contain a good balance of complex carbohydrates and protein, making them a nutritious energy source. Furthermore, they are rich in essential nutrients such as vitamins, minerals, and antioxidants, contributing to heart health, improved immunity, and potential reductions in cholesterol levels.

Benefits of Flaxseed Oil

 Flaxseed oil is rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Omega-3 fatty acids are known to support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels. Flaxseed oil may also have potential benefits for skin health, brain function, and joint health.

Benefits of Psyllium Husk

Psyllium husk is a soluble fiber that can aid in digestion and promote heart health. It helps regulate bowel movements and can be beneficial for individuals with constipation or irritable bowel syndrome (IBS). Psyllium husk can also help lower cholesterol levels by binding to bile acids and reducing their reabsorption, thus supporting cardiovascular health.

Benefits of Ceylon Cinnamon

Ceylon cinnamon, also known as “true” cinnamon, offers several health benefits due to its unique composition of compounds. It has been linked to potential improvements in blood sugar management, as it may enhance insulin sensitivity and regulate glucose levels. Additionally, Ceylon cinnamon possesses anti-inflammatory and antioxidant properties, which could contribute to overall well-being and potentially support heart health. Find out more on Ceylon Cinnamon here.

Adding xanthan gum

Xanthan gum is a natural thickening agent that can enhance the texture and consistency of smoothies. It helps create a creamy and thick texture, similar to what you might find in commercial smoothies. However, keep in mind that xanthan gum is optional, and the smoothie will still taste great without it.

Enjoy a powerful protein-packed treat that will keep you full and your heart healthy with the complex carbohydrates from rolled oats! 

 

 

0 comments
0 FacebookTwitterPinterestLinkedinWhatsappEmail

Empowering heart health

Subscribe to our newsletter and be the first to receive valuable insights, tips, and resources on heart health.

other anti-anginals

When first-line therapies for angina, such as beta blockers, calcium channel blockers, and nitrates, prove inadequate or are not well-tolerated, second-line therapies may be considered.
Perhexiline is a unique medication that enhances the heart's ability to utilize fatty acids for energy, reducing its reliance on oxygen and lowering oxygen demand. This action helps improve blood flow and alleviates chest pain in some patients with refractory angina.
Nicorandil is another second-line option with a dual mechanism of action. It opens potassium channels in smooth muscle cells, causing vasodilation and enhancing coronary blood flow. Additionally, nicorandil also stimulates nitric oxide release, further dilating blood vessels and reducing heart workload.
Trimetazidine is an anti-ischemic agent that improves cardiac efficiency by enhancing glucose metabolism and shifting the heart's energy production to a more oxygen-efficient process. As second-line therapies, these medications offer alternative approaches for managing angina in individuals who do not respond adequately to first-line treatments or those experiencing side effects from other medications.

lipid lowering therapies

Lipid-lowering therapies play a critical role in managing coronary artery disease (CAD), a condition characterized by the narrowing of blood vessels that supply the heart. Among the most commonly discussed and debated classes of medications are statins, which effectively reduce cholesterol levels and are widely prescribed to lower the risk of cardiovascular events. Alongside statins, other medications like ezetimibe, fibrates, and niacin are also utilized to target specific aspects of lipid metabolism, such as cholesterol absorption, triglyceride levels, and raising high-density lipoprotein (HDL) cholesterol. Additionally, the introduction of medications that inhibit PCSK9, an enzyme involved in cholesterol metabolism, has provided a promising new approach to further lower LDL cholesterol levels. These PCSK9 inhibitors, such as Repatha (evolocumab), have shown significant efficacy in reducing LDL cholesterol levels in patients with CAD, especially for those who may not respond well to traditional therapies.

Nitrates

Nitrates are widely used to treat angina and provide quick relief for chest pain. Commonly available in the form of sublingual sprays or tablets, patches, and long-acting tablets, nitrates work by dilating blood vessels, allowing for increased blood flow and reduced resistance. This dilation eases the heart's workload, leading to a decreased demand for oxygen and prompt alleviation of angina symptoms. Sublingual nitrates act rapidly and are often used to provide immediate relief during angina attacks, while patches and long-acting tablets are employed for preventive purposes. However, nitrates may cause side effects such as headaches, dizziness, and flushing, which usually subside over time.

calcium channel blockers

Calcium channel blockers, including amlodipine, felodipine, cardizem (diltiazem), and verapamil, are commonly prescribed for the treatment of angina. These medications work by inhibiting the influx of calcium into the muscle cells of the heart and blood vessels, leading to their relaxation. As a result, blood vessels widen, promoting improved blood flow and reduced blood pressure. In the context of angina, this relaxation decreases the heart's workload, lowering the demand for oxygen and alleviating chest pain. Calcium channel blockers offer a valuable treatment option for individuals with angina, but it is essential to be aware of potential side effects, which may include headaches, dizziness, flushing, and ankle swelling.

Beta blockers

Beta blockers, such as metoprolol, propranolol, atenolol, carvedilol, and bisoprolol, play a crucial role in treating angina. By blocking certain receptors in the heart, they effectively reduce heart rate and the force of contraction, thereby easing the heart's workload. This mechanism of action leads to a decreased demand for oxygen, making beta blockers highly effective in relieving chest pain associated with angina. As with any medication, it's important to consider potential side effects, including tiredness, worsened asthma, erectile dysfunction in some males, and more vivid dreams during sleep. Consult your healthcare provider to determine the suitability of beta blockers for managing your angina and overall heart health.

Anti-platelet Medications

Anti-platelet medications play a crucial role in preventing blood clot formation, reducing the risk of serious cardiovascular events such as heart attacks and strokes. Among the widely used anti-platelet drugs are aspirin, clopidogrel, and ticagrelor.

Aspirin: This well-known medication inhibits platelet activation, making it less likely for platelets to stick together and form clots. Aspirin is commonly used for primary and secondary prevention of heart attacks and strokes.

Clopidogrel: As a potent anti-platelet agent, clopidogrel works by blocking specific receptors on platelets, preventing them from aggregating. It is often prescribed to patients with acute coronary syndrome, those undergoing stent procedures, and for some cases of peripheral arterial disease.

Ticagrelor: Ticagrelor is another effective anti-platelet drug that works by inhibiting platelet activation. It is used in acute coronary syndrome, often given alongside aspirin to reduce the risk of heart-related events.