This is actually my first pass at an article on incorporating shakes into your plan. Comments are welcome! Thanks -- Paula.
Whether you just began Phase 1 of the Curves Weight Management Plan for the first time, or are looking for a way to supplement your caloric intake for Phase 3, think about incorporating shakes into your daily menus. Curves has a shake mix that comes in two flavors, Vanilla and Chocolate. What an easy way to add 15 grams of protein to your menu.
The directions on the shake container are basic: To make a delicious Vanilla/Chocolate drink, blend or shake 2 level scoops of powder with 8 oz. of skim milk and a few ice cubes in a shaker cup. Take that as a suggestion, but not very imaginative. Do you have to use skim milk? No, you don’t. There are other liquids you can mix your shake with: soy milk, almond milk, or yogurt. For a delicious soda fountain type drink, you can also add ice and use your blender. You can even make an amazing latte’ by using coffee as the liquid.
Try venturing out from the safe Vanilla or Chocolate shake choices. There really are no limits. Some of the following recipes will add calories and fiber or more protein; some will add just taste. Some will give you ideas of new taste treats to try. Go ahead, be creative. This is your plan!
Make your basic shake by adding two scoops of either vanilla or chocolate shake to the liquid of your choice (see the table below for suggestions and nutritional info) and then add one of the flavor blends.
|
Liquid
|
Calories
|
Carbohydrates
|
Protein
|
|
Almond milk, 8 ounces
|
40
|
2 grams
|
1 gram
|
|
Buttermilk
|
110
|
13 grams
|
9 grams
|
|
Coffee
|
0
|
0
|
0
|
|
Skim milk, 8 ounces
|
85
|
12 grams
|
8 grams
|
|
Soy milk, 8 ounces
|
100
|
8 grams
|
7 grams
|
|
Yogurt, low fat, 4 ounces, plus 4 ounces water
|
80
|
10 grams
|
7 grams
|
Flavor Blends
For Vanilla Shake Mix
Pumpkin Pie – add 2 Tablespoons of canned pumpkin, ½ teaspoon vanilla extract, dash of ginger, dash of cloves, and a dash of cinnamon to your basic shake. This adds 10 calories, 2 grams carbohydrates, and 1 gram of fiber.
Apple Pie – add 2 ounces unsweetened applesauce and a dash of cinnamon to your basic shake. This adds 26 calories, 7 grams of carbohydrates, and 1 gram of fiber.
Pina Colada – add 2 drops coconut extract, 2 drops pineapple extract to your basic shake. This adds ZERO calories.
Orange Sun Rise – add 2 drops orange extract, ½ teaspoon vanilla extract to your basic shake. This adds ZERO calories. This is reminiscent of a Creamsicle or an Orange Julius.
For Chocolate Shake Mix
Mocha – add ½ teaspoon decaf instant coffee and a pinch of cinnamon to your basic shake. Serve warm or cold. This adds ZERO calories.
Peanut Butter and Chocolate – add 1 Tablespoon creamy peanut butter to your basic shake and shake it thoroughly to disburse the peanut butter throughout. This adds 94 calories, 3 grams carbs, 1 gram fiber, and 4 MORE grams protein. You could also try almond butter. Note: This recipe is from “Curves Fitness & Weight Management Plan,” but way to delicious to leave out!
Cherry Chocolate – add 2 drops cherry extract to your basic shake. Add ice and blend up a soda fountain kind of drink!
Banana Chocolate – add ½ well ripened banana to your basic shake and blend (in the blender) well. This adds 53 calories and 13 grams carbs.
Minty Chocolate – add 2 drops mint extract to your basic shake. This adds ZERO calories. This is another blend that is delicious when you add ice and blend.
Chocolate Almond – add 2 drops of almond extract to your basic shake. This adds ZERO calories.
