Tasty Sugar Free Chocolate Banana Protein Shake Recipe

This recipe offers a complete array of nutrition for you and is so simple and quick to make. Before you go thinking that chocolate is full of sugar and fat, I am talking about whey protein like that at http://www.proteinplace.com.

This recipe will take you literally 2 minutes to create if you have a blender, food processor, or one of those cool As Seen On TV products like the Magic Bullet.

Nutrition and What The Ingredients May Fight Against:

  • Calcium – For preventing Osteoporosis, stengthening bones and teeth, making clearer skin, weight maintenance
  • Vitamin B6 For Energy and against of weakness, irritability, insomnia,
  • Potassium against blood pressure and blood sugar maintenance and stroke
  • Electrolites for the replacement of fluids lost during a workout
  • serotonin and norepinephrine against depression
  • fiber against heart diseases
  • whey protein against cancer, heart attack, stroke


  • Fat free or low fat milk
  • 2 Bananas
  • 2 ice cubes
  • 2 to 4 teaspoons of chocolate whey protein

Mix all ingredients except for the ice cubes in a blender or similar household appliance for approximately 20 seconds.

Add in the ice cubes and blend for another 30 to 45 seconds.

Serve and Enjoy.

That was simple. Right?


Healthy and delicious lunch: Tuna with Balsamic Vinegar

Tuna is full of Omega 3 fatty acids which actually good for the heart and is full of protein.

Have it with whole wheat toast which is full of fiber, that lowers your cholesterol.

SInce most people eat tuna with mayonnaise which is full of fat and cholesterol, I suggest substituting the mayonnaise with balsamic vinegar. For the oil and vinegar taste effect, splash some olive oil on the sandwich.

For more taste or garnish, add a red onion slice which is not only has antioxidants, but also good for, believe it or not, fighting against stomac cancer.

For more fiber, add a couple slices of romaine lettuce which will also has vitamin E (antioxidants for your heart and improves skin tone) .

If you are really daring, try dressing up this sandwich with some Smart Bacon (made of soy, not animal fats). Smart Bacon tastes pretty decent, but is not as tasty as regular bacon and is very dry.  That is only because Smart Bacon has no grease, which is what makes regular bacon so juicy. So, what I do is brush it with a little olive oil and some lemon juice. I find that the lemon juice really brings out the flavor. I have not tried this yet, but maybe, you can marinate the Smart Bacon in lemon juice for a couple of hours before using it. It may add some vitamin C to it.

10 Great Tasting Heart Healthy Foods in Plain English

25 Top Heart-Healthy Foods

Here are some of the best tasting foods for your heart. There is something on the list for every taste.

Grill salmon with a great tasting rub or marinade. Save a chunk to chop for a pasta or salad later on.

Flaxseed (ground)
Ground flaxseed hides easily in all sorts of foods — yogurt parfaits, morning cereal, homemade muffins, or cookies.  

Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

Black or Kidney Beans
Give soup or salad a nutrient boost — stir in some beans. 

Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.  

Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes. 

Red wine
Toast your good health! A glass of red wine could improve “good” HDL cholesterol. 

Here’s lunch: Salad greens, fresh fruit, canned tuna. Keep “Salad Spritzer” a light dressing — in your office fridge. 

Tasty tofu is easy: Thinly slice “firm” tofu, marinate several hours, grill or stir-fry. 

Brown rice
B-complex vitamins; fiber; niacin; magnesium, fiber. Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

We hear that bananas are high in potassium, but what exactly does potassium do?

I lot of us like bananas, although the unique taste of bananas had to grow on some people, like me. When I was a kid growing up, I hated bananas and never really cared for the taste, but they eventually grew on me.

Bananas are famous for potassium and almost everybody knows it and most people only know that potassium is good for you, but most people have no idea what it does for you.

Potassium’s best defense is against high blood pressure. It actually is known to keep it level. I know a lot of people who are on high blood pressure medicine, but I believe eating foods rich in potassium help as well.

Potassium is also good just after working out.

Potassium is also good for more than just preventing high blood pressure. It is great for achy muscles and fatique as well. It makes sense that consuming foods rich in potassium are perfect just after a phsical workout.

Are you an irritable person?

Most people are irritable. It just seems to be the human nature for normal stress response and being irritable usually comes from fatique and stress. Potassium is excellent for mitigating irritability at the end of the day and it DOES help you relax better.

What else can potassium protect you from?

Sufficient amounts in the diet helps protect you against heart disease, hypoglycemia, diabetes, obesity and kidney disease.

I enjoy a banana shake every night which actually has two bananas in it with some chocolate whey protein and 6 ounces of milk.

Just in case you do not like bananas, there are other foods that are high in potassium like:

Pears, melons, avocados, beets, potatos, raisins, kiwi, spinach. There are other foods high in potassium, but this is a good list.

Enjoy and have fun eating right!

What the heck is an empty calorie?

I was a coca cola junkie. I drank maybe, 2 or 3 cans of it every single day and ignored the warning signs. I also loved Sprite.

I would drink tons of this stuff every single day and never bothered to look at the nutrional information and then after I found out that diabetes runs in my family, I decided to check the sugar content of everything I consumed. Soda, in general, is a freaking wakeup call! An average can of non-diet soda has something in the range of 20 to 30 grams of sugar and lots of calories.

Now, the latest buzzword is “empty calories”. I really had no idea what an empty calorie is. After all, it must have had something in it. So, why would it be empty?

I found out that the empty calories simply are calories that can make you fat but provide very little nutrition. Soda is top fo the list! Even potato chips, the most popular junk food out there, has some potassium in it from its potato content, but soda, forget about it.

Now, you may love your soda and not care, but consider all the sugar you are getting and in some strange way, it makes it anything BUT an empty calorie. That means diabetics should drink water or even the beverage which I switched to, seltzer, which I call smart soda, because it is a smarter choice than soda.

Drink water, juice (watch the sugar content), and seltzer.

Avoid deep-fried foods. Instead of deep-frying, use other methods of cooking. For instance, have a baked potato with skin instead of fries, or a piece of baked skinless chicken breast instead of fried chicken.

Avoid sweetened drinks and canned drinks.

Try whole grains instead of refined grains. Whole grains are packed with beneficial fiber and antioxidants. For instance, have a slice of whole-wheat bread instead of white bread. Have a bowl of whole-grain breakfast cereals or unsweetened oatmeal instead of corn flakes.

Snack on fruits! Instead of prowling for a box of crackers in the mid afternoon, snack on fruits. Better yet, dip them in low-fat yogurt to get additional calcium and protein.

Eat Healthy and Enjoy!

The green veggies and fruits that we should eat every day

Well, I don’t mean to eat ALL of these fruits every day, but mix your colors and get at least 5 servings of fruits and vegetables per day.

These greens can help you with your antioxidant in take, which is good for heart disease and aging among other health issues:


  • Green grapes
  • Kiwifruit
  • Broccoli
  • Green peppers
  • Spinach
  • Asparagus
  • Brussels sprouts
  • Green beans
  • Zucchini
  • Green peas
  • Snow peas

Most of these are delicious, but in case you cannot acquire a taste for them, dip them in fat free ranch dressing or even better, vinigar. Basalmic is my favorite.