More POWER Shakes

Prostate Protector
This soy-milk-based concoction provides a hefty dose of genistein, a compound that can prevent prostate cancer and an enlarged prostate. Ruby-red grapefruit contains lycopene, the nutrient that reduces prostate-cancer risk by as much as 35 percent. And according to a recent Swiss study, the combination of lycopene and vitamin E (that’s what the wheat germ’s for) inhibits prostate-cancer cell growth by nearly 90 percent.

Pile in this stuff:
1 c vanilla soy milk
1/2 c ruby-red grapefruit juice
1 c ripe honeydew chunks
2 Tbsp wheat germ
Honey (to taste)

236 calories, 3.6 grams (g) fat (13.7% of calories), 4 g fiber, 8.6 g protein, 46 g carbohydrates

Artery Aid
The ground flaxseed in this mix attacks bad (LDL) cholesterol with fiber (6 grams per 1/4 cup) and lots of omega-3 fatty acids. Every gram or two of soluble fiber you eat each day lowers your ldl by about 1 percent, and omega-3s lower heart-attack risk by more than 50 percent. (Ground flaxseed is sold in health-food stores and some supermarkets.) This shake will also supply nearly half your rda of potassium, which helps prevent high blood pressure.

Blend:
8 oz low-fat vanilla yogurt
2 Tbsp ground flaxseed
1 c sliced fresh or frozen peaches
Honey (to taste)

407 calories, 10.8 g fat (23.9% of calories), 6.8 g fiber, 16.6 g protein, 65 g carbohydrates

Endurance Shake
When the finish line is 10 kilometers away, you need to draw on more carbohydrates than your morning bowl of Froot Loops provided. You also need protein and fat. In a recent study, cyclists who drank a prerace beverage consisting of four parts carbohydrates and one part protein cycled 66 percent farther than when they quaffed an all-carbohydrate sports drink. And when researchers added a little extra fat to runners’ diets, they lasted 23 percent longer on endurance runs than they did on a low-fat diet.

Fill it up:
1 banana, sliced
1/2 c orange juice
8 oz low-fat vanilla yogurt
4 oz crushed pineapple
2 Tbsp peanut butter

644 calories, 21.3 g fat (29.7% of calories), 6 g fiber, 22.4 g protein, 98.9 g carbohydrates

Brain Builder
You could down a cup of coffee to jump-start your brain. But caffeine depletes your stores of B vitamins, the very nutrients you need to keep your mind sharp. Instead, feed your head with this recipe. Not only does it provide those badly needed Bs, it delivers a shot of protein to help produce the wake-up chemicals dopamine and norepinephrine. The milk in the mix contains choline to help fire up your memory. Along with the vitamin C in the fruit and OJ, choline can also help prevent the mental deterioration associated with Alzheimer’s and Parkinson’s.

Ingredients:
1 c skim milk
2 Tbsp frozen orange-juice concentrate
1 c strawberries
1 kiwifruit

222 calories, 1.4 g fat (5.7% of calories), 6.7 g fiber, 10.7 g protein, 44.5 g carbohydrates

Hangover Helper
Use this liquid meal to fight alcohol-induced dehydration. It’s loaded with vitamin C to help combat binge-related cell damage, and the fructose in the fruit juices helps speed the metabolism of liquor. Upset stomach? The ginger in ginger ale will help quell the motion sickness caused by your spinning bedroom. And some experts say the acidophilus bacteria in the yogurt may get your gut back in chemical balance.

Blenderize this:
1 c tangerine/orange blended juice
1 Tbsp lime juice
1/2 c low-fat vanilla yogurt
1/2 c Canada Dry ginger ale (or any other ginger ale that contains real ginger)
Sprig of mint

246 calories, 2.3 g fat (8.4% of calories), 0 g fiber, 4.6 g protein, 53.7 g carbohydrates

More POWER Shakes

Prostate Protector
This soy-milk-based concoction provides a hefty dose of genistein, a compound that can prevent prostate cancer and an enlarged prostate. Ruby-red grapefruit contains lycopene, the nutrient that reduces prostate-cancer risk by as much as 35 percent. And according to a recent Swiss study, the combination of lycopene and vitamin E (that’s what the wheat germ’s for) inhibits prostate-cancer cell growth by nearly 90 percent.

Pile in this stuff:
1 c vanilla soy milk
1/2 c ruby-red grapefruit juice
1 c ripe honeydew chunks
2 Tbsp wheat germ
Honey (to taste)

236 calories, 3.6 grams (g) fat (13.7% of calories), 4 g fiber, 8.6 g protein, 46 g carbohydrates

Artery Aid
The ground flaxseed in this mix attacks bad (LDL) cholesterol with fiber (6 grams per 1/4 cup) and lots of omega-3 fatty acids. Every gram or two of soluble fiber you eat each day lowers your ldl by about 1 percent, and omega-3s lower heart-attack risk by more than 50 percent. (Ground flaxseed is sold in health-food stores and some supermarkets.) This shake will also supply nearly half your rda of potassium, which helps prevent high blood pressure.

Blend:
8 oz low-fat vanilla yogurt
2 Tbsp ground flaxseed
1 c sliced fresh or frozen peaches
Honey (to taste)

407 calories, 10.8 g fat (23.9% of calories), 6.8 g fiber, 16.6 g protein, 65 g carbohydrates

Endurance Shake
When the finish line is 10 kilometers away, you need to draw on more carbohydrates than your morning bowl of Froot Loops provided. You also need protein and fat. In a recent study, cyclists who drank a prerace beverage consisting of four parts carbohydrates and one part protein cycled 66 percent farther than when they quaffed an all-carbohydrate sports drink. And when researchers added a little extra fat to runners’ diets, they lasted 23 percent longer on endurance runs than they did on a low-fat diet.

Fill it up:
1 banana, sliced
1/2 c orange juice
8 oz low-fat vanilla yogurt
4 oz crushed pineapple
2 Tbsp peanut butter

644 calories, 21.3 g fat (29.7% of calories), 6 g fiber, 22.4 g protein, 98.9 g carbohydrates

Brain Builder
You could down a cup of coffee to jump-start your brain. But caffeine depletes your stores of B vitamins, the very nutrients you need to keep your mind sharp. Instead, feed your head with this recipe. Not only does it provide those badly needed Bs, it delivers a shot of protein to help produce the wake-up chemicals dopamine and norepinephrine. The milk in the mix contains choline to help fire up your memory. Along with the vitamin C in the fruit and OJ, choline can also help prevent the mental deterioration associated with Alzheimer’s and Parkinson’s.

Ingredients:
1 c skim milk
2 Tbsp frozen orange-juice concentrate
1 c strawberries
1 kiwifruit

222 calories, 1.4 g fat (5.7% of calories), 6.7 g fiber, 10.7 g protein, 44.5 g carbohydrates

Hangover Helper
Use this liquid meal to fight alcohol-induced dehydration. It’s loaded with vitamin C to help combat binge-related cell damage, and the fructose in the fruit juices helps speed the metabolism of liquor. Upset stomach? The ginger in ginger ale will help quell the motion sickness caused by your spinning bedroom. And some experts say the acidophilus bacteria in the yogurt may get your gut back in chemical balance.

Blenderize this:
1 c tangerine/orange blended juice
1 Tbsp lime juice
1/2 c low-fat vanilla yogurt
1/2 c Canada Dry ginger ale (or any other ginger ale that contains real ginger)
Sprig of mint

246 calories, 2.3 g fat (8.4% of calories), 0 g fiber, 4.6 g protein, 53.7 g carbohydrates

5 Killer Shakes

Prostate Protector
This soy-milk-based concoction provides a hefty dose of genistein, a compound that can prevent prostate cancer and an enlarged prostate. Ruby-red grapefruit contains lycopene, the nutrient that reduces prostate-cancer risk by as much as 35 percent. And according to a recent Swiss study, the combination of lycopene and vitamin E (that’s what the wheat germ’s for) inhibits prostate-cancer cell growth by nearly 90 percent.

Pile in this stuff:
1 c vanilla soy milk
1/2 c ruby-red grapefruit juice
1 c ripe honeydew chunks
2 Tbsp wheat germ
Honey (to taste)

236 calories, 3.6 grams (g) fat (13.7% of calories), 4 g fiber, 8.6 g protein, 46 g carbohydrates

Artery Aid
The ground flaxseed in this mix attacks bad (LDL) cholesterol with fiber (6 grams per 1/4 cup) and lots of omega-3 fatty acids. Every gram or two of soluble fiber you eat each day lowers your ldl by about 1 percent, and omega-3s lower heart-attack risk by more than 50 percent. (Ground flaxseed is sold in health-food stores and some supermarkets.) This shake will also supply nearly half your rda of potassium, which helps prevent high blood pressure.

Blend:
8 oz low-fat vanilla yogurt
2 Tbsp ground flaxseed
1 c sliced fresh or frozen peaches
Honey (to taste)

407 calories, 10.8 g fat (23.9% of calories), 6.8 g fiber, 16.6 g protein, 65 g carbohydrates

Endurance Shake
When the finish line is 10 kilometers away, you need to draw on more carbohydrates than your morning bowl of Froot Loops provided. You also need protein and fat. In a recent study, cyclists who drank a prerace beverage consisting of four parts carbohydrates and one part protein cycled 66 percent farther than when they quaffed an all-carbohydrate sports drink. And when researchers added a little extra fat to runners’ diets, they lasted 23 percent longer on endurance runs than they did on a low-fat diet.

Fill it up:
1 banana, sliced
1/2 c orange juice
8 oz low-fat vanilla yogurt
4 oz crushed pineapple
2 Tbsp peanut butter

644 calories, 21.3 g fat (29.7% of calories), 6 g fiber, 22.4 g protein, 98.9 g carbohydrates

Brain Builder
You could down a cup of coffee to jump-start your brain. But caffeine depletes your stores of B vitamins, the very nutrients you need to keep your mind sharp. Instead, feed your head with this recipe. Not only does it provide those badly needed Bs, it delivers a shot of protein to help produce the wake-up chemicals dopamine and norepinephrine. The milk in the mix contains choline to help fire up your memory. Along with the vitamin C in the fruit and OJ, choline can also help prevent the mental deterioration associated with Alzheimer’s and Parkinson’s.

Ingredients:
1 c skim milk
2 Tbsp frozen orange-juice concentrate
1 c strawberries
1 kiwifruit

222 calories, 1.4 g fat (5.7% of calories), 6.7 g fiber, 10.7 g protein, 44.5 g carbohydrates

Hangover Helper
Use this liquid meal to fight alcohol-induced dehydration. It’s loaded with vitamin C to help combat binge-related cell damage, and the fructose in the fruit juices helps speed the metabolism of liquor. Upset stomach? The ginger in ginger ale will help quell the motion sickness caused by your spinning bedroom. And some experts say the acidophilus bacteria in the yogurt may get your gut back in chemical balance.

Blenderize this:
1 c tangerine/orange blended juice
1 Tbsp lime juice
1/2 c low-fat vanilla yogurt
1/2 c Canada Dry ginger ale (or any other ginger ale that contains real ginger)
Sprig of mint

246 calories, 2.3 g fat (8.4% of calories), 0 g fiber, 4.6 g protein, 53.7 g carbohydrates

5 Killer Shakes

Prostate Protector
This soy-milk-based concoction provides a hefty dose of genistein, a compound that can prevent prostate cancer and an enlarged prostate. Ruby-red grapefruit contains lycopene, the nutrient that reduces prostate-cancer risk by as much as 35 percent. And according to a recent Swiss study, the combination of lycopene and vitamin E (that’s what the wheat germ’s for) inhibits prostate-cancer cell growth by nearly 90 percent.

Pile in this stuff:
1 c vanilla soy milk
1/2 c ruby-red grapefruit juice
1 c ripe honeydew chunks
2 Tbsp wheat germ
Honey (to taste)

236 calories, 3.6 grams (g) fat (13.7% of calories), 4 g fiber, 8.6 g protein, 46 g carbohydrates

Artery Aid
The ground flaxseed in this mix attacks bad (LDL) cholesterol with fiber (6 grams per 1/4 cup) and lots of omega-3 fatty acids. Every gram or two of soluble fiber you eat each day lowers your ldl by about 1 percent, and omega-3s lower heart-attack risk by more than 50 percent. (Ground flaxseed is sold in health-food stores and some supermarkets.) This shake will also supply nearly half your rda of potassium, which helps prevent high blood pressure.

Blend:
8 oz low-fat vanilla yogurt
2 Tbsp ground flaxseed
1 c sliced fresh or frozen peaches
Honey (to taste)

407 calories, 10.8 g fat (23.9% of calories), 6.8 g fiber, 16.6 g protein, 65 g carbohydrates

Endurance Shake
When the finish line is 10 kilometers away, you need to draw on more carbohydrates than your morning bowl of Froot Loops provided. You also need protein and fat. In a recent study, cyclists who drank a prerace beverage consisting of four parts carbohydrates and one part protein cycled 66 percent farther than when they quaffed an all-carbohydrate sports drink. And when researchers added a little extra fat to runners’ diets, they lasted 23 percent longer on endurance runs than they did on a low-fat diet.

Fill it up:
1 banana, sliced
1/2 c orange juice
8 oz low-fat vanilla yogurt
4 oz crushed pineapple
2 Tbsp peanut butter

644 calories, 21.3 g fat (29.7% of calories), 6 g fiber, 22.4 g protein, 98.9 g carbohydrates

Brain Builder
You could down a cup of coffee to jump-start your brain. But caffeine depletes your stores of B vitamins, the very nutrients you need to keep your mind sharp. Instead, feed your head with this recipe. Not only does it provide those badly needed Bs, it delivers a shot of protein to help produce the wake-up chemicals dopamine and norepinephrine. The milk in the mix contains choline to help fire up your memory. Along with the vitamin C in the fruit and OJ, choline can also help prevent the mental deterioration associated with Alzheimer’s and Parkinson’s.

Ingredients:
1 c skim milk
2 Tbsp frozen orange-juice concentrate
1 c strawberries
1 kiwifruit

222 calories, 1.4 g fat (5.7% of calories), 6.7 g fiber, 10.7 g protein, 44.5 g carbohydrates

Hangover Helper
Use this liquid meal to fight alcohol-induced dehydration. It’s loaded with vitamin C to help combat binge-related cell damage, and the fructose in the fruit juices helps speed the metabolism of liquor. Upset stomach? The ginger in ginger ale will help quell the motion sickness caused by your spinning bedroom. And some experts say the acidophilus bacteria in the yogurt may get your gut back in chemical balance.

Blenderize this:
1 c tangerine/orange blended juice
1 Tbsp lime juice
1/2 c low-fat vanilla yogurt
1/2 c Canada Dry ginger ale (or any other ginger ale that contains real ginger)
Sprig of mint

246 calories, 2.3 g fat (8.4% of calories), 0 g fiber, 4.6 g protein, 53.7 g carbohydrates

MUSCLE Shakes

Drinking a protein shake can be like downing a shot of vodka, rum, or gin on its own. Sure, you’re a real man if you can stomach it, but it would taste a hell of a lot better if you had something to mix it with. The same goes for certain protein shakes, which guys tend to choke down simply because they need the nutrients, all the while hating that artificial flavor. Fortunately, you can jazz up a bland shake with these simple add-ons—think of them as “mixers”—guaranteed to cut that chalky taste at no cost to your shake’s nutritional value.

INSTANT COFFEE Add one teaspoon of decaf to your vanilla shakes to create an iced-coffee flavor. Alternatively, add coffee to a chocolate shake for a mocha flavor. If you’re drinking a shake pre-workout, you can use caffeinated coffee to get a stimulant effect and help you zone in on your training.

PEPPERMINT EXTRACT Use it purely for flavor enhancement—it won’t affect the nutritional content of your shake. Add a few drops to a chocolate shake for a mouthwatering mint chocolate chip ice cream flavor.

ORGANIC PEANUT BUTTER It goes well with any flavor of shake. Just put one tablespoon in your shake to transform it into a dessert-like snack. Each tablespoon contains about 95 calories, eight grams of
healthy fats, three grams of protein, and a shot of fiber, vitamins, and minerals.

FROZEN BERRIES Try adding one cup to your vanilla shake to transform it into a fruit smoothie. You can and should use all kinds of berries to maximize antioxidants and fiber. One cup of berries has about 50 calories and 11 grams of carbs.

MUSCLE Shakes

Drinking a protein shake can be like downing a shot of vodka, rum, or gin on its own. Sure, you’re a real man if you can stomach it, but it would taste a hell of a lot better if you had something to mix it with. The same goes for certain protein shakes, which guys tend to choke down simply because they need the nutrients, all the while hating that artificial flavor. Fortunately, you can jazz up a bland shake with these simple add-ons—think of them as “mixers”—guaranteed to cut that chalky taste at no cost to your shake’s nutritional value.

INSTANT COFFEE Add one teaspoon of decaf to your vanilla shakes to create an iced-coffee flavor. Alternatively, add coffee to a chocolate shake for a mocha flavor. If you’re drinking a shake pre-workout, you can use caffeinated coffee to get a stimulant effect and help you zone in on your training.

PEPPERMINT EXTRACT Use it purely for flavor enhancement—it won’t affect the nutritional content of your shake. Add a few drops to a chocolate shake for a mouthwatering mint chocolate chip ice cream flavor.

ORGANIC PEANUT BUTTER It goes well with any flavor of shake. Just put one tablespoon in your shake to transform it into a dessert-like snack. Each tablespoon contains about 95 calories, eight grams of
healthy fats, three grams of protein, and a shot of fiber, vitamins, and minerals.

FROZEN BERRIES Try adding one cup to your vanilla shake to transform it into a fruit smoothie. You can and should use all kinds of berries to maximize antioxidants and fiber. One cup of berries has about 50 calories and 11 grams of carbs.

Why am I shaking when I exercise?

As a muscle becomes stretched, a reflex movement causes it to contract against the stretch in order to prevent damage to the muscle. The shaking that you feel is the muscle effectively fighting against the way you are stretching it and means that it is being stretched too vigorously. To prevent this only take your stretch to the point before the shaking starts, it may not feel as much of a stretch as before but will certainly be more beneficial. Other types of stretching can prevent this by turning off this response, these are known as PNF techniques and are often used in physical therapy.

Sometimes muscles will also shake during exercise, particularly during abdominal exercises where the muscles of the stomach have to work to stabilize the body effectively. In everyday life, and even just to stand in good posture, muscles are required to maintain tension in order to help us keep in a certain position. If these muscles start to tire, or are unfamiliar with the movement then they will often start to shake as our body struggles to control them. Whether this shaking is caused by fatigue in the muscle, or by a lack of control between our brain and body can be hard to figure out. However, it is a good sign that the muscles working to stabilize the body are starting to have problems keeping up and need either a rest, or a change of exercise.

Other possible causes of shaking could be low levels of sugar in the blood (hypoglycemia) or a lack of essential vitamins and minerals. Shakes caused by this are different and more generalised than those felt during a specific stretch or exercise. Coffee, alcohol, and various medications can also be responsible. If the shaking is persistent or becomes worse, speak to your doctor for advice and discontinue the exercise until you know the cause.

If you’re shaking uncontrollably and it has an impact on your exercise routine, I would consult with a physician to make sure everything is straight.

Why am I shaking when I exercise?

As a muscle becomes stretched, a reflex movement causes it to contract against the stretch in order to prevent damage to the muscle. The shaking that you feel is the muscle effectively fighting against the way you are stretching it and means that it is being stretched too vigorously. To prevent this only take your stretch to the point before the shaking starts, it may not feel as much of a stretch as before but will certainly be more beneficial. Other types of stretching can prevent this by turning off this response, these are known as PNF techniques and are often used in physical therapy.

Sometimes muscles will also shake during exercise, particularly during abdominal exercises where the muscles of the stomach have to work to stabilize the body effectively. In everyday life, and even just to stand in good posture, muscles are required to maintain tension in order to help us keep in a certain position. If these muscles start to tire, or are unfamiliar with the movement then they will often start to shake as our body struggles to control them. Whether this shaking is caused by fatigue in the muscle, or by a lack of control between our brain and body can be hard to figure out. However, it is a good sign that the muscles working to stabilize the body are starting to have problems keeping up and need either a rest, or a change of exercise.

Other possible causes of shaking could be low levels of sugar in the blood (hypoglycemia) or a lack of essential vitamins and minerals. Shakes caused by this are different and more generalised than those felt during a specific stretch or exercise. Coffee, alcohol, and various medications can also be responsible. If the shaking is persistent or becomes worse, speak to your doctor for advice and discontinue the exercise until you know the cause.

If you’re shaking uncontrollably and it has an impact on your exercise routine, I would consult with a physician to make sure everything is straight.