ANTI-INFLAMMATORY SHAKE GUIDE

Transcription

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2 Thaddeus Gala, DC ANTI-INFLAMMATORY SHAKE GUIDE Copyright 2016 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher/author except for the use of brief quotations in a book review. Limit of Liability/Disclaimer Warranty: The publisher and author make no representation or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness or health for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice contained herein may not be suitable for every situation. This information has not been evaluated by the FDA and is sold with the understanding that the publisher and author are not engaged in rendering medical, or other professional advice or services and is not intended to replace the advice or recommendation of a physician. If professional assistance is required, the services of a professional person should be sought. The author shall not be liable for damages arising herefrom. Printed in the United States of America First Printing,

3 Contents Why Have a Protein Shake? 3 Clinical Paleo Protein 4 How to Use this Guide 5 Almond Chocolate Crunch 6 Berry Bonanza 7 Blackberry Ginger 8 Chocolate Mint 9 Cranberry Lime 10 Fall Harvest 11 Garden Fresh 12 German Chocolate Cake 13 Green + Clean 14 Green Mint Monster 15 Harvest Apple 16 Immune Boost 17 Nuts About Strawberries 18 Pumpkin Spice 19 Raspberry Lime Burst 20 Red Velvet 21 Spiced Peach 22 Strawberry Mint 23 The Basics 24 SHAKE RECIPE GUIDE 2

4 Why Have a Protein Shake? 1 SATISFY HUNGER CRAVINGS. Our Clinical Paleo Protein offers 21 grams of pure protein per serving and has a very low carb count. This gives you sustained energy for hours, avoiding those mid-morning sugar crashes. 2 QUICK AND SIMPLE. When you are rushing out the door a protein shake can be just as fast as reaching for that boxed breakfast. Put some ingredients in a blender and you have a healthy all-in-one meal for you and your family. 3 BEST START. Protein is made up of building blocks and plays many critical roles in the body. Protein is used to manufacture hormones, enzymes, cellular messengers, nucleic acids and immune-system components. Without adequate protein our bodies can t put together the structures that make up every cell. 4 MEAL REPLACEMENT. All of our shake recipes are filled with nutrient packed ingredients coupled with our Clinical Paleo Protein. This gives you an easy healthy meal replacement, packed with 21 grams of protein. *US National Library of Medicine, What are Proteins and what do they do?, (October 18 th, 2016) 3

5 Clinical Paleo Protein The most important ingredient in your shake is your protein powder. HIGH IN PROTEIN: Our Clinical Paleo Protein has 21 grams of protein made from pure protein, no whey, soy, or pea proteins. LOW IN SUGAR: Our Protein Powder has only 4 grams of carbs in the vanilla and 3 grams in the chocolate. It is ONLY sweetened with stevia. QUALITY: The Clinical Paleo Protein is free of hormones, fillers, artificial colors/flavors, and is GMO-free. CHOCOLATE VANILLA SHAKE RECIPE GUIDE 4

6 How to Use this Guide To ensure you get the best results and success out of using this Guide be sure to take the following into consideration when picking recipes. Each recipe makes one 16 ounce serving. Directions: Put all ingredients into blender and blend on medium to high. RED SHAKES are typically higher on the glycemic index and load. Although these foods are anti-inflammatory, if you have a history of being overweight, diabetic, pre-diabetic, have metabolic syndrome or insulin sensitivity you can still fall short of your health goals by eating too many of these foods. Limit your intake of these foods. Select meals with the Red icon up to 1-2x s weekly if: You have achieved your goal weight Fasting blood sugars are less than 140 You are off all diabetic medications YELLOW SHAKES are great and can be appropriate when you are in transition and seeing improvements to your health. Select meals with the Yellow icon up to 1-2x s weekly if: You have been losing weight or are near goal weight Fasting blood sugars are less than 140 You have reduced some of your diabetic medications GREEN SHAKES are great and can be appropriate at anytime. Select meals with the Green icon as the majority of your choices or if you want to: Lose weight or maintain current weight Lower your fasting blood sugars Speed up the healing process 5

7 Almond Chocolate Crunch 1 Scoop of Clinical Paleo Protein Chocolate 3 Tbsp Crunchy almond butter 3 Tbsp Coconut milk, canned ½ tsp Cinnamon 1-1½ Cup Almond milk Almond Milk can help with blood sugar regulation in addition to helping reduce the negative effects of sugar found in traditional shakes and ice cream. SHAKE RECIPE GUIDE 6

8 Berry Bonanza 1 Scoop of Clinical Paleo Protein Vanilla ½ Cup Mixed Berries, frozen ½ Avocado ½ tsp Cinnamon 1 Cup Almond milk Berries are low on the glycemic index/load scale and offer numerous antioxidant properties against disease. 7

9 Blackberry Ginger 1 Scoop of Clinical Paleo Protein Vanilla ¾ Cup Blackberries ½ tsp Ginger, ground ½ tsp Turmeric 1 Cup Water Kitchen notes: Don t want all the seeds? Blend berries and ½ Cup of the water to create a puree then strain. Rinse out blender. Add puree back in with remaining ingredients and blend. Ginger can help with gastrointestinal distress and chronic pain. SHAKE RECIPE GUIDE 8

10 Chocolate Mint 1 Scoop of Clinical Paleo Protein Chocolate ½ Avocado ½ Cup Spinach, packed 5 fresh Mint leaves or 1 drop mint essential oil 1 tsp Cacoa Nibs (optional) Cacao is one of the highest sources of antioxidants. 9

11 Cranberry Lime 1 Scoop of Clinical Paleo Protein Vanilla ¼ Cup Cranberries ¹/₃ Cup Apple, chopped ½ Lime, juiced ½ Avocado ½ tsp Nutmeg 1 Cup Almond milk, unsweetened Cranberries are a very good source of vitamin C, manganese and have been shown to provide anti-inflammatory benefits. SHAKE RECIPE GUIDE 10

12 Fall Harvest 1 Scoop of Clinical Paleo Protein Vanilla ½ Cup Pumpkin, canned ¹/₃ Cup Cranberries ¼ Cup Green Apple 1 Cup water Pumpkins are high in vitamins and minerals; the orange coloring offers antioxidant protection from heart disease and the aging process. 11

13 Garden Fresh 1 Scoop of Clinical Paleo Protein Vanilla ½ Cucumber, peeled ½ Cup Tomatoes ¹/₃ Cup Spinach, loosely packed ½ tsp Raw apple cider vinegar ½-1 Cup Water Hot sauce, to taste (optional) Pinch of salt, to taste (use no salt substitute or Himalayan salt) Tomatoes are low in sodium, high in vitamins, and they contain the heart healthy compound lycopene. SHAKE RECIPE GUIDE 12

14 German Chocolate Cake 1 Scoop of Clinical Paleo Protein Chocolate 2 Tbsp Shredded coconut, raw and unsweetened 1 Tbsp Pecans ¹/₃ Cup Coconut cream ½ Avocada ½-1 Cup Almond milk Coconut contains skin and heart healthy fats without the problematic lactose sugar found in dairy. 13

15 Green + Clean 1 Scoop of Clinical Paleo Protein Vanilla ¹/₃ Cup Spinach, packed ½ Kiwi, peeled ½ Lime, juiced 1 Cup Water Spinach is a great source of vitamin A and antioxidants and can help with vision, immune function, and proper cell growth. SHAKE RECIPE GUIDE 14

16 Green Mint Monster 1 Scoop of Clinical Paleo Protein Vanilla ½ Avocado ½ Cup spinach, packed 5 Fresh mint leaves or 1 drop peppermint extract ½ Lime, juiced 1-1½ Cup Water HEALTH TIPS: Mint promotes healthy digestion. 15

17 Harvest Apple 1 Scoop of Clinical Paleo Protein Vanilla ½ Apple ½ tsp Almond Butter ¼ Cup Coconut Cream ¼ tsp Cinnamon ¼ tsp Ginger ¼ tsp Vanilla Extract 5 Pecans 1 Cup Almond milk, unsweetened The healthiest anti-inflammatory portion of an apple that protects from free radical damage is contained in the skin. SHAKE RECIPE GUIDE 16

18 Immune Boost 1 Scoop of Clinical Paleo Protein Vanilla ½ Ginger, sliced ½ Cup Spinach, packed ¹/₃ Cup Valencia Orange segments (not just juice) Pinch of cayenne juice of ½ lemon 1-1½ Cup water Oranges are high in vitamin C and phytonutrients, important for cellular health including healthy gums, skin, and hair. 17

19 Nuts About Strawberries 1 Scoop of Clinical Paleo Protein Chocolate ½ Cup Strawberries 1 Tbsp Almonds, slivered 2 Tbsp Cashews 1Cup Almond milk Almonds are high in monounsaturated fats, and can have a cholesterol lowering effect. SHAKE RECIPE GUIDE 18

20 Pumpkin Spice 1 Scoop of Clinical Paleo Protein Vanilla ½ Cup Canned Pumpkin 1 tsp Pumpkin pie spice or ¼ tsp Cinnamon ¼ tsp Ginger Scant pinch Clove Scant pinch Nutmeg 1 Cup Almond milk, unsweetened Cinnamon has been shown to reduce blood sugars and improve insulin sensitivity. 19

21 Raspberry Lime Burst 1 Scoop of Clinical Paleo Protein Vanilla ½ Cup Raspberries, frozen ½ Lime, juiced 1 Cup Spinach, loosely packed 1 Cup Water Limes are high in antioxidants and vitamins that can help slow aging in addition to offering protection against stroke and diabetes. SHAKE RECIPE GUIDE 20

22 Red Velvet 1 Scoop of Clinical Paleo Protein Chocolate ½ Cup Beets, roughly chopped ½ Avocado ¼ tsp Vanilla Extract 1 Cup Almond milk Avocados can help with cardiovascular disease and diabetes, and have been shown to reduce inflammatory markers. 21

23 Spiced Peach 1 Scoop of Clinical Paleo Protein Vanilla 4 Peach slices, frozen ¼ Cup Coconut milk, canned ¼ tsp Cinnamon ¹/₈ tsp Ground ginger 1 Cup Almond milk, unsweetened Ginger is a powerful anti-inflammatory agent and can help reduce pain and arthritis, as well as protect nerve damage associated with Alzheimer s disease. SHAKE RECIPE GUIDE 22

24 Strawberry Mint 1 Scoop of Clinical Paleo Protein Vanilla 3 Strawberries, frozen 1 Cup Almond milk 3-5 Mint leaves Strawberries can help lower cholesterol and reduce clotting associated with heart disease and ischemic strokes, as well as offer protection from other neurodegenerative and chronic pathologies. 23

25 The Basics The Chocolate Basic 1 Scoop of Clinical Paleo Protein Chocolate + 1 Cup Water The Vanilla Basic 1 Scoop of Clinical Paleo Protein Vanilla + 1 Cup Water SHAKE RECIPE GUIDE 24

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