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Lauren Muney at age 40:
Wellness coach and featured in
"Fit Over 40: Role Models for Excellence"

RECIPES FOR WELLNESS

Oatmeal_with_protein | Protein_shake_with_oatmeal

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Oatmeal with protein

What? Oatmeal with protein powder in it? Lauren, are you insane?? Sure, perhaps I am . . . but it works! Read why I think so:

Oatmeal is one of the best and most efficient sources of slow-burning, fibrous carbohydrates -- the type of food we need to fill our bellies, give us long-lasting fuel, make our food travel faster through our bodies, increase bowel health. It also doesn't contain

1 c dry regular (not quick) oatmeal
2 c water
(optional: 1/3 c frozen fruit, like blueberries)
-- Cook over medium heat until fluffy and boiling; do not overcook or the pan gets quite hard to clean!
-- Pour approx 1/2-3/4 c cooked oats into soup bowl.
Add 1-2 scoops protein powder
(optional: add 1-2 T flax seed oil for healthy fats: highly recommended!)
(optional: add 1 packet of Stevia natural fiber sweetener for sweeter taste)
(optional: add some nuts or peanut butter for extra zing!)
(optional: add raisins)

Stir until smooth. Depending on the flavor of the powder, your oatmeal will not taste like normal boring oatmeal anymore! You will barely taste the protein at all!

Save the excess oatmeal still in the pot for another meal. It is quite easy to scoop out oatmeal and put into the microwave for approximately 1 min, 20 seconds - adding protein powder truly makes it a 2-min meal!

I have been eating this for a few weeks now for breakfasts, and I have felt the difference in the quality of my body fitness and it fills my hunger.

I thought I invented this but a few Internet searches proves that others have found its benefits also! (I guess that proves the theory: "If you have enough monkeys banging randomly on typewriters, they will eventually type the works of William Shakespeare.")

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Protein shake with oatmeal

Here is my version of a protein shake. Liquid protein shakes are some of the healthiest, fastest, most nutritionally-complete meals you can make for yourself -- mine takes 2 minutes to make and 1 minute to drink!

I have just begun adding oatmeal for a full meal. I also use WHOLE milk plain yogurt (with active live cultures) to add "good" (pro-biotic) bacteria into my body for proper functioning.

Your tastebuds may vary.

1/3 - 1/2 c whole-milk plain-flavor organic yogurt
1/3c frozen fruit (blueberries, mixed fruit, or blackberries)
1 tsp l-glutamine powder (an amino acid, assist in gastrointestinal fortitude as well as all-over-body cellular repair when exercising)
2 scoops protein powder ~ 40g protein
1/3 c dry rolled oats (long-cooking oatmeal)
Approx 3-6 ice cubes
1-2 T of flax seed oil
1/2 c cold water
(optional: add 1 packet of Stevia natural fiber sweetener for sweeter taste)

--Mix all ingredients in blender until liquid.

I prefer a thick shake, many people like thin shakes. It's all personal preference!

 

For more ideas on fitness, health, or "alternative" methods for your lifestyle, contact Lauren for coaching solutions!

ENJOY!