Shakes

[Shadow]

Index of Shakes:


Ally's Yogurt and Fruit Protein Smoothie
Apricot-Almond Kefir Smoothie (and variations)
Berry Cheesecake Shake
Cinnamon Any-Berry Shake -- 20g protein, 9g ECC (with frozen strawberries and using no protein powder)
Cinnamon Hazelnut Mocha Shake -- 33g protein, 10g ECC
Mango Green Tea Shake -- 26g protein, 9g ECC
Orange-Berry Shake -- 23g protein, 11g ECC
Sweetiepie's Pumpkin Shake


NOTE: Actual protein and carb counts will vary depending on your protein powder of choice. Some recipes recommend a specific type of protein power, and provide sample nutrient values when that particular brand is used. Find the protein powder with the taste you like best, at a price you can afford, and enjoy! ~ Gaelen

[Gaelen]

BERRY CHEESECAKE SHAKE -- nutrient counts will vary

Recipe By : Heather
Serving Size : 1 Preparation Time : 5 min.
Categories : shakes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/3 cup blueberries, frozen
5 tablespoons vanilla protein powder -- *see Note
1/4 cup coconut milk -- frozen -- about 3 cubes
2 tablespoons half and half
2 tablespoons cream cheese
4 ounces water
3 ice cubes

Freeze a can of coconut milk in an ice cube tray for shakes.
3 cubes = approximately 1/4 cup.

Layer ingredients in a blender and whirl until you have the consistency you like.
Freezing the berries gives the shake a thicker consistency.

Nutrient counts With strawberries: 10g carbs, 2g fiber = 8g ECC. With raspberries: 10g
carbs, 4g fiber = 6g ECC

*Note: actual protein counts will depend on the protein powder that you
choose. Isopure Vanilla protein powder is 50g protein per scoop and 0g
carbs. Most whey protein powders are about 22g protein per scoop. YMMV.

Yield: 1 shake, about 12 oz.

Per Serving : 305 Calories; 28g Fat (79.5% calories from fat); 5g Protein;
12g Carbohydrate; 3g Dietary Fiber; 43mg Cholesterol; 113mg Sodium.
Exchanges: 1/2 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 5 1/2 Fat.

- - - - - - - - - - - - - - - - - - -

[Gaelen]

CINNAMON HAZELNUT MOCHA SHAKE -- 33g protein, 10g ECC

Recipe By : Gaelen
Serving Size : 14 oz. Preparation Time :0:05
Categories : shakes

Amount Ingredient -- Preparation Method
-------- --------------------------------
4 ounces kefir (Lifeway low fat)
1 ounce half and half
8 ounces coffee -- hazelnut, cold
dash ground cinnamon
5 1/2 tablespoons chocolate soy protein isolate (GNC Protein95) -- (1 scoop)

In a deep mixing cup or 16 oz. drinking glass, layer the kefir, half and half,
cold coffee and chocolate protein powder.

Mix thoroughly with a stick or immersion blender. Top with a dash of cinnamon
and serve.

Yield: 1 shake, about 14 oz.

Per Serving : 226 Calories; 6g Fat (23.4% calories from fat); 33g Protein;
11g Carbohydrate; 1g Dietary Fiber; 15mg Cholesterol; 389mg Sodium.
Exchanges: 1/2 Lean Meat; 1/2 Non-Fat Milk; 1 Fat.

- - - - - - - - - - - - - - - - - - -

[Gaelen]

ORANGE-BERRY SHAKE -- 23g protein, 11g ECC

Recipe By : Gaelen, inspired by Bobbie
Serving Size : 12 oz. Preparation Time : 5 min.
Categories : shakes

Amount Ingredient -- Preparation Method
-------- --------------------------------
2 ounces half and half
4 ounces Diet V8 Splash--Tropical Blend -- ice cold
4 ounces water -- ice cold
1/4 cup blueberries – unsweetened, frozen
5 tablespoons whey protein powder (vanilla)

In a deep mixing cup or 16 oz. drinking glass, layer half and half,
Diet V8 Splash, berries, protein powder and water.

Blend thoroughly with a stick or immersion blender, and serve.

NOTE: Using frozen berries will produce a thicker shake, but you can also use fresh.
Any unsweetened berries can be substituted for blueberries. Either strawberries or
raspberries will reduce the carbohydrate count by 2 grams to 9g ECC.

Inspired by Bobbie, from PPBBS

Yield: 1 shake, about 12 oz.
Per Serving : 214 Calories; 9g Fat (35.8% calories from fat); 23g Protein; 12g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 101mg Sodium.
Exchanges: 1/2 Fruit; 0 Non-Fat Milk; 1 1/2 Fat.

- - - - - - - - - - - - - - - - - - -

[Gaelen]

SWEETIEPIE'S PUMPKIN SHAKE -- nutrient counts will vary

Recipe By : Sweetiepie
Serving Size : 1 Preparation Time : 5 min.
Categories : shakes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup canned pumpkin -- frozen, about 3 cubes
3 ice cubes
5 tablespoons vanilla whey protein powder -- 1 scoop
2 teaspoons Splenda -- (1 pkt.--optional, can also use Stevia)
1 ounce cream cheese
3 tablespoons heavy cream
2/3 cup water
1/2 teaspoon vanilla
1/4 teaspoon pumpkin pie spice -- (or to taste)

Spread a 15 oz. can of pumpkin (unsweetened, not pie filling!) into an ice
cube tray. 3 cubes of canned pumpkin will equal about 1/4 cup of pumpkin.
Freezing it will help make the shake thicker.

Layer all the ingredients in a blender and whir until the ice is crushed
and the shake is fairly smooth.

Note that the protein count for this recipe is only 4g--actual counts will
depend on the type of protein powder that you use. Isopure Vanilla protein
powder has 50g protein per scoop, but typical whey protein powder is about
22g protein per scoop. Splenda isn't included in the nutrient counts
because it's optional. YMMV.

Yield: 12 ounces

Per Serving : 281 Calories; 27g Fat (83.7% calories from fat); 4g Protein;
8g Carbohydrate; 2g Dietary Fiber; 92mg Cholesterol; 110mg Sodium.
Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 5 Fat.

[Gaelen]

Ally's Yogurt and Fruit Protein Smoothie

Here's the bare bones... you can do so many different things with this... lol
1cup of FULL FAT, PLAIN yogurt
Fruit of your choice.... Right now I'm using a couple Tablespoons of my
"spreadable fruit stuff".... lol but you can use pumpkin puree, frozen berries
etc....
1 scoop of Protein Powder (i use vanilla)

Smooth it up in a blender and add enough water to make it the consistancy you like.
BAM and YUMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM

(Counts will vary depending on the fruit choice and protein powder you use. Originally posted on the yahoo! group PPBBS.)

[purple fan]

Hi. Can you tell me if the Protein Powder you mention is the High Protein powder is anything like Musashi? Or is there a specific Protein Powder that I should know about? Thanks. :rolleyes:

[Gaelen]

Purple fan, I checked out the Musashi website (after sorting through all the sites for samurai information) ;), and from a quick glance at the nutrient info, I think your best bet in this particular powder would be the Muscle Building formula (http://www.musashi.com.au/cpa/htm/htm_frame.asp?load=htm_store.asp).

Basically, to make these shakes with an added protein powder boost, you want a powder that is going to give you the fewest carbs per serving with the largest possible protein serving. Whey powder typically gives you 2-5g carbs per 18-20g protein per 30g scoop...and one 30g scoop is about all I want to dissolve in my drinks, but others' mileage may vary.

Did I read you're in NZ, or Australia? You may want to look for something you can get locally in country rather than try to have it shipped to you from across the water. The ship rates will kill you. You can also make a perfectly adequate higher protein/lower carb shake without added protein powders, just by using high protein dairy like kefir, dry curd cottage cheese and nut butters, and minimizing carby add-ins like straight fruit juices--whole fruits like berries are better, or cold coffee with a tsp. of unsweetened cocoa powder and some stevia for sweetening are better carb bargains.

[purple fan]

Thank you so much for that Gaelen.

Yes, Greetings from South Asutralia.

I haven't seen protein powder here, but then again - I haven't looked because I'd never heard of it. I bet it's all over the place!:D We have a good Central Market, so I'll begin there.

This morning I made the Breakfast Fruit Smoothie out of the PP book. As the only Diet drink I could get my hands on was Diet Coke, I don't think I'll do that again - and I wasted 4g of carb on the small quantity of peaches that I added! I'm really tight with my carbs now that I'm counting:mad: and I'm just at the end of Day 3.

Coffee as a morning flavour sounds like a go-er:)

I really appreciate your help in getting started -

[mcsblues]

Mushashi have a WPI (whey protein isolate) but you can get various protein powders at any health food shop - but please note some of these products are for weight gain, not loss (some have quite a lot of carbs). Your supermarket (coles/woolies) will likely have the 'Aussie Bodies' protein powders but these are quite expensive.

I favour this site http://www.myopure.com.au/ which has free shipping on $100 + orders. Personally I like to get unflavoured WPI and add my own flavours. The Myopure WPI is less than 1% carbs.

[Gaelen]

I've been working on some shakes which can provide a serving of protein without using protein powder--inspired by some fresh organic dry curd cottage cheese that I picked up last week at the farmer's market. It's SO wonderful to use, much fresher tasting than even the old reliable commercial standby (Friendship Dry Curd Cottage cheese). Each two-tablespoon serving is 0.5g carbs, and 5g protein; I use about 1/4 cup in my shakes. If you'd rather not use a raw egg in your shakes, you can use a one-serving portion of any pasturized egg product like Egg Beaters.

Using dry-curd cottage cheese (also sometimes called 'farmer's cheese') and the egg, and the protein in the half and half, this creates a 20g protein shake that is only 9g ECC if using frozen strawberries or blueberries, and 8g ECC if using frozen raspberries. If using fresh fruit, you will have a thinner shake, but the ECCs will drop to 7g ECC for strawberries and raspberries, and holds at 9g ECC for fresh blueberries. Definitely make this with an immersion blender if you have one, and blend until the dry-curd cottage cheese and the egg and half and half are thoroughly incorporated--that's the key to getting a nice thick shake that doesn't have gritty bits of dry-curd cottage cheese in it. ;)

If you need more protein, you can increase the dry-curd cottage cheese, add a second egg, or use a scoop of vanilla whey protein powder (although the point was a powder-free shake...) For every 2 tablespoon increase in dry-curd cheese, add 5g protein and 0o.5g carbs. Another egg will add in 6-7g protein and 1g carb. The counts for any added protein powder will depend on brand. Enjoy!

Cinnamon Any-Berry Shake -- 20g protein, 9g ECC (with frozen strawberries)

1/4 cup dry curd cottage cheese
1 large egg
3 oz. half and half
1/4 cup frozen strawberries (unsweetened)
1/2 tsp. cinnamon
6 ounces cold water (or amount desired for consistency)

Layer all of the ingredients in the cup of an immersion (or conventional) blender, and blend to the desired consistency. Using frozen fruit and the dry curd cottage cheese plus cream will create a very thick milkshake/frappe-style drink. Fresh fruit and additional water will thin the consistency to smoothie-style.

[Mitra]

Gaelen asked for this one - in this form the carb/protein ratio probably makes it more useful at maintenance than during intervention, though it wouldn't be difficult to adjust. This is another "powderless shake."

1-2 apricots
1 large egg
200 ml kefir
1 Tbsp almond butter

Whizz it all up with a stick mixer or in a blender, and drink it. You could add almond essence, or vanilla, but I don't unless the apricots aren't very good.

About 15g carb, 17g protein using two apricots (3g carb each).

My protein requirement is about 20 per meal, so another couple of grammes from my cappuccino, and this just about scrapes through. Most people need more than that, so would need to either increase the protein in the shake or eat some protein with it.

Add water if you want it less thick. Substitute some ricotta or cottage cheese and some water for half the kefir to increase protein and reduce carbs (or for all of the kefir if you don't mind losing the kefir flavour). Add protein powder if you like.

I've substituted other fruits (like blueberries or raspberries) for the apricots, depending on what's around. Inspired by Gaelen's hazelnut-mocha shakes, I've grated a square of Lindt 70% chocolate, squirted a (1 oz) shot of espresso into it, mixed it up, and added half of that to the basic kefir/egg/nut butter mix. Sharp, sour and delicious :cool: . In honour of Gaelen's original, I use hazelnut butter for that one :) . You have to have it again the next day to use up the rest of the coffee/chocolate :D .

[vernalmom]

:confused: What is Kefir? I have seen it refered to but I dont think I've ever heard what it is or where to get it. Thanks for you help and all the good receipes. I have a shake almost every day.

[Mitra]

Kefir is very much like yogurt, but uses a different culture in the milk. If you don't have access to kefir, you can substitute plain yogurt and the results will be pretty close. Yogurt is a bit thicker, so if you want a drinkable texture you might need to mix in some water.

[Duran2]

Ok... so too much soy may not be good, Whey protein is simply disgusting (to me), then there is also Casein... Has anyone used this? I've read that Casein tastes pretty good, it looks like the carb to protein ratio is good. What is the general opinion? Thanks.
:suspicious:

Here's the nutritional info on 'Optimum 100% Casein Protein'
Amount Per Serving:
Calories 120
Calories from Fat 10
Total Fat 1 g
Saturated Fat 0.5 g
Cholesterol 10 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 1 g
Protein 23 g
Calcium 450 mg
Sodium 250 mg

Aminogen® 23 mg

Other Ingredients:
Protein Blend (Micellar Casein, Calcium Caseinate), Cocoa (processed with alkali), Natural & Artificial Flavors, Salt, Gum Blend (Cellulose Gum, Xanthan Gum, Carrageenan), Sucralose.

[LisaS]

i use either a whey/casein blend or a 100% whey - both taste fine to me on their own, they are easy mixing but end up thin - I usually add frozen berries or yogurt+flavor to improve the texture though.

[Dennis]

Hey Lisa,
For a switch to combining what you want in a protein try out The Protein Factory web site. I get mine there. Usually whey blends either have to much milk sugar or some other filler garbage and you never know it.

Mike Colgan suggests both the membrane and ion filtered proteins. I do that with a percentage of egg white thrown in. That way I know what I'm getting. Works well and tastes fine. Just a thought.

[cmcole]

Saw keifer in the store for the first time (did't actually know to look before). It was in the "organic" section, and a small container was $3.50. Didn't buy it. Will have to stick with plain yogurt for now, I guess.

Froze a couple cans of coconut milk yesterday, since I saw it in one of the recipes. Will experiment with that, next.

[Montana]

I make my pumpkin protein shake with 1/4 cup of pure pumpkin, protein powder (0 carbs, 50 grams of protein), a little EVOO, 3 TBS of ground flax seed, cinnamon and clove. I use water to thin it out or less to make it thick. Carbs would be for the pumpkin which isn't very much.

[gitfiddle]

Montana, were you on the old board a couple of years ago? If so, I remember you!

[cmcole]

Not that I have seen them around here, because selection of items are limited, but I was reading some shake recipes that called for powdered egg whites as a protein souce.

Any opinions - good or bad - on choosing that method rather than protein powder, from whatever source (soy, whey, etc.)? The place where I get my protein powder said they have one that is a mixture of egg and something else, but nothing strictly egg protein.

[Montana]

Yup it's me Carol. I didn't know the old board was up and running until this week. I'm trying to catch-up reading the information when I have a chance.

[Gaelen]

Not that I have seen them around here, because selection of items are limited, but I was reading some shake recipes that called for powdered egg whites as a protein souce.

Any opinions - good or bad - on choosing that method rather than protein powder, from whatever source (soy, whey, etc.)? The place where I get my protein powder said they have one that is a mixture of egg and something else, but nothing strictly egg protein.

CM, a company called Deb-El (http://www.debelfoods.com/index.html) makes a kosher powdered egg and powdered egg white (Just Whites) product here in the states. I have used it in a pinch, although I think I'd prefer the egg white + other things protein powder. The egg white powder tends to get *really* foamy when beaten up in a shake...which makes sense, since one of its uses is to make meringues.

[Gaelen]

Last week at Aldi's I found frozen chunks of mango for less than the price of two ripe ones. ;) Then, this week, I picked up a small container of GNC unflavored Protein 95...GNC started sweetening the chocolate Protein 95 with fructose, so I've switched to Isopure as my main protein powder, but I've also been missing my soy protein shakes. If you'd rather not use soy protein, this shake would likely work with any unflavored or vanilla whey protein powder.

Mango Green Tea Shake -- 26g protein, 9g ECC

1/3 cup frozen mango chunks
12 oz. ice cold green tea
1/2 teaspoon ground cinnamon
1 scoop GNC unflavored Protein 95 (Supro(TM) soy protein isolate)
1 oz. half and half (optional)

Layer all of the ingredients in the blending cup of an immersion blender, in your largest Magic Bullet(TM) cup, or in your conventional blender. Whir until well-blended and frothy. Without the half and half, it makes a lighter shake. If you'd like it a little sweeter, toss in one or two large strawberries, or sprinkly in your preferred artificial sweetener or stevia to taste. This was also very good with 4 oz. of kefir, although that added 4g ECC to the shake. This makes one shake (about 16 oz.)

Nutrient information will depend on your protein powder; made as listed in the recipe with half and half and the unflavored Protein 95: 198 calories as 26g protein, 11g carbs, 2g fiber (9g ECC), and 5g fat.
with 4 oz. kefir: 266 calories as 34g protein, 15g carbs, 2g fiber (13g ECC) and 5g fat.

I'm thinking it would be great with ginger instead of or in addition to the cinnamon, too. Enjoy!

[realgone]

I have an Isagenix (http://isalife.net) chocolate or vanilla shake every morning for breakfast. They are quite tasty on their own, but sometimes for added nutrition, I will add a banana or some blueberries. Sometimes I also make shakes for dinner out of organic yogurt, blue agave, wheat bran, and vanilla. Both are very healthful and part of my regular regiment.

[cmcole]

You folks are way more adventerous than I am. I'll have to give it a splurge, one day.

[realgone]

I have an Isagenix (http://www.gofatburner.com) chocolate or vanilla shake every morning for breakfast. They are quite tasty on their own, but sometimes for added nutrition, I will add a banana or some blueberries. Sometimes I also make shakes for dinner out of organic yogurt, blue agave, wheat bran, and vanilla. Both are very healthful and part of my regular regiment.
Other good things that I have found taste really good if you are going home made on your protein shakes is oranges and bananas together and sweetened with agave nectar. Make sure you get a good agave, there is a difference in quality. I also add ground flax, it is pretty damn good.

[Genevieve]

I'm just starting the 6 week cure and am looking for suitable protein powders. I'm confused about the label on this one - it says it has 4 carbs, but then says it also has 4 fiber and 3 sugar! I thought the nutrition label listed total carbs, not net carbs?

http://www.perfectfoodsnutrition.com/protein.jpg

Anyway, I'm checking out the other powder mentioned in this thread, but if anyone else has some protein powder suggestions that don't contain sucralose/ splenda, that'd be awesome. I hate the taste of most of the fake sugars. Stevia isn't horrible nor is erythritol, or I wouldn't mind an unsweetened one that I can sweeten to taste.

Thanks in advance for helping out a newbie!

[maxlharris]

I believe that have "Europed" their label. In Europe, and most of the world that isn't the US, fiber is pre-subtracted from the carb count. As a result, the core product here is 4 grams of carbs to 22g of protein. Not sure if that is 6W suitable, since I've been very lazy about reading the thing.

I should add, there are some good proteins in there, and some lesser ones. I wouldn't buy it, but everyone runs their own science experiment.

[nova202]

My shakes turn out to foamy or frothy. Whether I mix at low or high speed. Is it my blender or are all the bubbles, just the way it is with the protein shakes.

[gitfiddle]

Nova, it might be a very good blender! Or your protein powder? I put Carlson's in my shakes, plus frozen fruit, so it reacts differently. Usually I add a glob of ricotta to sort of emulsify it. I like them thick.

[nougat]

http://global-nutrition-inc.com/cn-026.html

i'm considering this protein powder as i found it locally and it seems to have good reviews. any comments? thanks

[maxlharris]

looks pretty good. Do they have it in a sample size so you can be sure you like it. It's 71 servings in that jug. That's a lot of time to work the taste of a bad shake out of your mouth and contemplate what you should've done.

The company that makes it is:
http://www.championnutrition.com/node/5842?catid=37
They have a retail locator. They also have a contact us link at the bottom of the page. I'd start with the contact us link, and see if they can send you some samples.

[Needlewoman]

Do protein powders vary in flavour enough that one may not like one at all? I struck lucky with a vanilla flavour that my husband got for me on special offer at a UK health food chain, but I have found a cheaper source on line and was going to order a big bag. Now I am having second thoughts. I would only be getting vanilla as I can vary that myself with cocoa and coffee, or a very little fruit.

[Martha]

yes! They vary significantly in taste factor, and one person's taste is one person's taste, just b/c I like it, you might think it is the worst thing since sliced bread, (okay a very little low carb joke.)

[Needlewoman]

Oh piffle. I suppose I'd better buy a sample if they do them. Thanks Max and Martha for saving me from a potentially costly mistake.

Is unflavoured for cooking with always without a taste to it, or would I need to sample that too? I want that for cooking with, not shakes.

[mcsblues]

http://global-nutrition-inc.com/cn-026.html

i'm considering this protein powder as i found it locally and it seems to have good reviews. any comments? thanks

looks pretty good. Do they have it in a sample size so you can be sure you like it. It's 71 servings in that jug. That's a lot of time to work the taste of a bad shake out of your mouth and contemplate what you should've done.

The company that makes it is:
http://www.championnutrition.com/node/5842?catid=37
They have a retail locator. They also have a contact us link at the bottom of the page. I'd start with the contact us link, and see if they can send you some samples.

Probably should leave this as I don't want to become a cracked record on the subject but if I were you I'd look closer ... and then keep looking. Sorry!

It is always suspicious IMO when any product is listed as on a "per serving" basis - forcing you to do the calculations as to exactly how big the serving is and then deducing the carb content. On top of that for something like a protein powder you want more info on the amino acid breakdown - and if it isn't listed you ... well I certainly, wonder why not?

Anyway, I did a quick look on the Australian distributors site (http://www.pumpnutrition.com.au/product.php?id=29) - doesn't give you much more but this bit stands out;

Carbohydrates 1.5 - 4g {depending on flavour}Now that is per serve/scoop - a scoop is 32g - so to find the carb content you multiply by a bit more than 3. What this tells you is that "depending on the flavour" your protein powder maybe more than 12% carbs! - as a reference this is right up there with potato that most low carbers avoid like the plague.

Now I know someone is going to say you don't use much ... its only for 2 weeks etc etc ... but I wouldn't touch it myself. There are much better options, but one of the hazards of dealing with body building sites (a top source of dietary misinformation!) is you do have to check the details, but it isn't ... or it shouldn't be that hard!:rolleyes:;)

[Frank Hagan]

It is always suspicious IMO when any product is listed as on a "per serving" basis - forcing you to do the calculations as to exactly how big the serving is and then deducing the carb content.

We do that in the US ... its required by law that the nutrition labeling is done by serving (with the manufacturers on their best honor to use appropriate sized portions for each serving). I would much rather see it per 100g like elsewhere because it would be easier to compare one food against another.

[mcsblues]

We do that in the US ... We do it here too, but the per 100g is also mandatory - so the distributors of this product are in breach there as well.

[Frank Hagan]

We do it here too, but the per 100g is also mandatory - so the distributors of this product are in breach there as well.

That's a thought, we could just add the 100g requirement alongside the "per serving" requirement. Of course, if we put any more warnings on things we won't have room for the product names!

[artsdesireincanada]

I don't get it. I am working on the 6 week cure. I bought Whey protien, 24g protien, 3g carb 1 g sugar, spiked my blood sugar. So I found one made of egg whites only (they say), 3 g carb, 1 fibre, 25 g protien. I am on day 3 here. Blood sugar has spiked again. I just don't get it. Am following the three shakes a day and a protien meal at supper. So how come my bs is spiking when I am not giving it much interms of carbs? It doesn't make sense to me. The book recommends cutting way back on the insulen when you start this diet. I prefer to adjust the insulen with adequate testing and my requirements are up 5 units per meal. Any idea guys?

[gitfiddle]

Are you possibly sensitive to egg whites? I tested positive for them many years ago, but I don't normally have a reaction. If that's all I was taking in, though, I wouldn't be surprised.

I had higher bs with the whey protein, too. :p By week three I was back down to normal and loving the meat.

[lefox]

I’m doing the 6WC and found some amazing flavourings for the Shakes. In Ontario, Canada I discovered them at the Bulk Food Warehouse and Bulk Barn. The most you need to add is about 9 drops – about 1/8 tsp. since they’re very concentrated and made for baking, etc. I’ve since found the source:

http://www.vanillafoodcompany.ca/Lorann_Parent_1_Oz_p/lor-candy-par-1oz.htm?1=1&CartID=0

and they do ship to Canada and the United States – haven’t checked beyond North America (sorry).

I generally use an unflavoured, Vanilla or Chocolate Whey Powder and add one of these babies along with ground nutmeg, cinnamon, etc. I’ve tried the Chocolate Hazelnut, Banana Cream, Amaretto, Raspberry, Butter Rum……..