Contents: IDEALSHAKE RECIPES 1. PERFECT MEAL REPLACEMENT SMOOTHIES. iii. Introduction... v

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2 Contents: RECIPES Introduction... v 2014 IDEALSHAPE, LLC ALL RIGHTS RESERVED Lindon, UT PERFECT MEAL REPLACEMENT SMOOTHIES Blackberry Boost... 2 Strawberry Oatmeal... 3 Chocolate Banana... 4 Chocolate Mixed Berry... 5 Mint Chocolate... 6 Holiday Eggnog... 7 Key Lime Pie... 8 Pear Almond... 9 Perfect Peach Pina Colada Red Grape Kiwi Coconut Mango Tango Very Cherry iii CONTENTS

3 Contents: RECIPES 2. PRE/POST WORKOUT SMOOTHIES Pomegranate Berry Avocado Creamy Strawberry Honey Nut Orange Creamsicle GREEN SMOOTHIES Blueberry Kale Orange Carrot Apple Raspberry Peachy Green Tropical Pineapple HEALTHY DESSERT RECIPES Almond Joy Apple Cinnamon Butterfinger Apple Pie A La Mode Horchata Pumpkin Spice Raspberry Cheesecake INTRODUCTION Now you are ready to live a healthier more filling life! These smoothies will not only reshape your nutrition habits, but help reshape your body so you can experience the joy of achieving your ideal shape. We are pretty sure that in one way or another you have been educated on the importance of eating healthy. The challenge for most of us is that our lives are just too busy to make elaborate meals that contain all the right ingredients. Since you are reading this, you too must be searching for a simpler, easier way to get the nutrition your body needs to have the energy and motivation to look and feel your best. We have identified specific foods that can be added to your smoothies that will improve the function of your immune, nervous, muscular, and digestive systems. And we can t forget your brain because it is responsible for all the choices you make throughout the day. Let s get started by talking about protein. What are the benefits of increasing your protein intake? Benefits of a High Diet: Increased Lean Muscle Mass: is the building blocks of your muscles and imperative to their strength. When we exercise, we break down muscle by creating tiny tears in the tissue. is used by the body to repair these fibers and build lean muscle tissue. Success Stories...36 CONTENTS iv v INTRODUCTION

4 For women, protein is especially important as you age because the muscle weakens and deteriorates through normal aging. A healthy amount of weight lifting is necessary to slow down this process and will not cause you to bulk up but instead will help you to maintain lean, healthy muscle that supports additional weight loss. Better Metabolism: Your Base Metabolic Rate (BMR) is the amount of calories your body burns throughout an average day. There are two factors that control your BMR and those are your lean muscle mass and heart rate. Diets high in protein, when paired with exercise mean stronger muscles and a higher BMR. A Higher BMR means you burn more calories and lose weight faster, even when you are not active. Immune System Function: is the building blocks of matter. White Blood Cells and antibodies are composed of different proteins and individuals that have protein deficits will have weakened immune systems. OUR SHAKE : Balanced Nutrition: IdealShake has 11 grams of protein per serving and over 40% of your recommended daily intake (RDI) of 19 vitamins and minerals. It was formulated to replace a meal with all the nutrition your body needs to keep going. Low : Each shake contains only 110 calories per serving. This means that it s never going to derail your weight loss goals and provides the perfect base for making the smoothies you will find in the recipe portion of this manual. Low Sugar: Diabetes, Obesity, Metabolic Imbalances, and Heart Disease. Refined sugar is a major contributing factor to all of these health disorders. Each IdealShake contains only 1 gram of sugar per serving, while still satisfying your sweet tooth. This allows you to eat healthier throughout the day. These are just a few reasons that a healthy portion of protein is pivotal to your weight loss and healthy lifestyle goals. However, getting a good amount of protein while lowering your intake of sugar, fats, and calories can be incredibly difficult. High Fiber: With 5 grams of fiber per serving, this shake will supplement your body with the fiber it needs. Fiber helps digestive health and aids in weight loss by moving calories through your body without being absorbed. The IdealShake Meal Replacement Shake is formulated to give you a healthy amount of protein, while keeping your calories and sugar low. What makes IdealShake better than other protein and meal replacement shakes on the market is the unique formulation that balances nutrition and taste, while still focusing on hunger and craving control.e Patented Hunger Blocker: Not only will it provide your body the nutrients it needs to help you lose weight, it combines our shake with the patented, all-natural hunger blocker, Slendesta. Slendesta has been clinically proven to help you feel fuller longer and increases the release of CCK which is a hormone that tells your brain when you are full. INTRODUCTION vi vii INTRODUCTION

5 The difference between Meal Replacement and Shakes: Hunger control and calorie reduction is the main focus of a meal replacement shake over a protein shake. shakes will usually have a higher amount of calories and a lower amount of fiber. Meal replacements focus on a healthy amount of vitamin and minerals to keep the calories low and to fill you up as much as a regular meal would. If a shake has too many calories, then you really are going to struggle to lose weight. On the other hand, when you have a shake like IdealShape with only 110 calories, on days when you need more protein or carbs then you can add the shake mix to a smoothie and still keep your weight loss goals intact. 1. PERFECT MEAL REPLACEMENT SMOOTHIES The smoothies in these sections are great pretty much anytime. They have low calories, a good source of protein, and healthy amount of vitamins, minerals, and antioxidants to keep you on track for healthy weight loss. 2. PRE AND POST WORKOUT SMOOTHIES These smoothies are going to be a little higher in calories, but mainly because they are packed with additional proteins and healthy fats that your body will need to supply you the energy you need for moderate to intense workouts. They are also balanced to help you build lean muscle and improve your metabolism. While the smoothies in this recipe book are mostly mixed with Almond Milk, a quick switch of skim milk can add a creamier texture and a healthy dose of protein. Along those same lines, switching Almond Milk with water will also lower the calorie content of each shake. 3. GREEN SMOOTHIES These smoothies will show you the tastiest ways to add some veggies into your shake to keep your calories low and provide you the vitamins and minerals you need to feel great. The Benefits of Great Smoothie Recipes: While the smoothie recipes are set up to be tasty additions to your weight loss arsenal, flavor is not the only benefit that these smoothies provide. They have been packed with healthy mix-ins and great tips to help teach you how to make your own smoothies using the healthiest ingredients available. They are divided into four sections: 4. HEALTHY DESSERT SMOOTHIES Sometimes you really need to satisfy that sweet tooth. The smoothies in this section might have a little bit more sugar and some have slightly higher calories, but they still have a healthy amount of fiber, protein, and vitamins and minerals so that you can satisfy your sweet tooth without the guilt. When it comes to making the perfect smoothie to lose weight you need to focus on a combination of energy, fiber, protein, and satiety, and that is the focus of this book and every smoothie inside it. In each recipe, we will highlight a key ingredient to show you the benefits of adding it to your diet on a regular basis. INTRODUCTION viii ix INTRODUCTION

6 THE SHAKEDOWN There will be a section on each recipe called The Shakedown. These are quick bullet points of some of the features of the shake with the ingredients it has in it and why it will help you. A quick look at the Shakedown will help you find out the perfect smoothie for every occasion. Happy Smoothie Mixing! 1. PERFECT MEAL REPLACEMENT SMOOTHIES INTRODUCTION x

7 Blackberry Boost Strawberry Oatmeal Improves blood circulation Lowers blood cholesterol 1 cup Fresh Blackberries g Improves blood circulation Keeps your heart healthy 1/4 Cup Oatmeal 1 cup strawberries 1 tsp. Brown Sugar 236 BLACKBERRIES Like other berries, Blackberries contain an amazing amount of fiber and antioxidants that can offer a slew of benefits for the average dieter. From healthier skin and hair to building cardiovascular health. Plus they add some great flavors. 24g STRAWBERRIES You know all those little seeds you see on strawberries? Yeah, those are little fiber powerhouses. Strawberries are also an excellent source of vitamin C to boost your immune system. They re a tasty bonus to any shake. 13.9g 30g 2 Perfect meal replacement Perfect meal replacement 3

8 Chocolate Banana Chocolate Mixed Berry Brain food Improves mood High in potassium Chocolate Shake Mix 1/2 Banana Great Antioxidants Improves Circulation Keeps your heart healthy Chocolate Shake Mix 1/4 cup Blueberries 1/4 cup Strawberries 1/4 cup Blackberries BANANAS g 27g BLUEBERRIES 220 Can t have a list of healthy fruits without the banana getting a gold star. An excellent source of potassium and if you re in a bad mood, then bananas contain tryptophan, the moodregulating substance that helps you feel happier.. Blueberries are natures super fruit. They have the highest antioxidant capacity of any other fruit. They are rich in vitamin A, B, C, and E as well as copper zinc, iron and selenium. A great boost to any smoothie! 14g 21g 4 Perfect meal replacement Perfect meal replacement 5

9 Mint Chocolate Holiday Eggnog Settles Stomach Boosts digestion Kidney/Heart health Improves immune system Chocolate Shake Mix 2 Tbs. Dark Chocolate Chips 1/2 tsp. Mint Extract Great for workouts Improves Muscle Repair Improves Bone Health Boosts Energy 4 oz Almond Milk 4 oz Eggnog (low fat) 1/8 tsp Cinnamon 1/8 tsp Nutmeg MINT 13g EGGS 17g Mint leaves are used all over the world as a digestive aid. It can help immensely with indegestion. The strong and fresh aroma of mint can also help alleviate headaches. 21g The incredible edible egg. You usually add these to your smoothies to make them thicken up and as a great source of protein. Yes, the yolks are high in cholesterol but the yolks are also high in awesome things like vitamin b and choline. 30g 6 Perfect meal replacement Perfect meal replacement 7

10 Key Lime Pie Pear Almond Improves blood circulation Improves Bone Density 1 Tbsp Lime Juice 1 Graham Cracker square 191 Aids Calcium Absorption Improves digestion Brain Food 1/2 Banana 1/2 Pear 1 tsp Cinnamon 1 tsp Almond Extract LIMES Limes, they aren t just for treating scurvy you know. They also have been shown to lower cholesterol levels and even prevent the formation of kidney stones. Also they re a source of calcium, vitamins A, B1, and C. 14g 24g PEARS Like the apple, pears are a great source of fiber and things like vitamin A, C, K, B2, and B3. Vitamin K is almost as important to bone strength as calcium because it allows your bones to absorb the calcium you eat g 33g 8 Perfect meal replacement Perfect meal replacement 9

11 Perfect Peach Cobbler Pina Colada Aids digestion Improves Muscle Repair Boosts Immune System Lowers Blood Cholesterol 1 Peach (pitted & peeled) 1/4 cup Oatmeal 1/2 tsp. Brown Sugar Aids digestion Improves bone density Boosts weight loss 1 cup Diced Pineapple 1/4 cup Coconut (shredded) 289 PEACHES When it comes to adding fruit to your smoothie vitamin C is going to be a big benefit, but peaches are also a great source of fiber as well. Also peaches are a good source of iron for you. Plus they are delicious! g 16g COCONUTS The coconut is a high source of dietary fiber, rivaling most grains out there. Coconuts have been shown to aid in weight loss because the MCT fats it contains are processed differently than other fats.. 13g 31g 10 Perfect meal replacement Perfect meal replacement 11

12 Red Grape Kiwi Coconut Improves satiety Boosts digestion Kidney/Heart health Improves immune system 8 oz Water 1 cup Red Grapes 1/2 Pear 1/4 cup Blueberries Great Antioxidants Loaded with Vitamin C Improves circulation Aids digestion 3/4 cup Almond Milk 1/4 cup Light Coconut Milk 3 Kiwis (peeled) 1/4 cup Fat Free Vanilla Yogurt GRAPES Grapes have antioxidants, vitamins and minerals that have been proven to help with migraines, kidney function, indigestion, eye health and macular degeneration. The skins also contain Resveratrol g 35g KIWI One serving of kiwi gives the body 230% of the RDA for Vitamin C, which helps heal wounds, increase iron absorption, and boost the immune system. Kiwi is also a great source of fiber g 37g 12 Perfect meal replacement Perfect meal replacement 13

13 Mango Tango Very Cherry Great Antioxidants Clears skin blemishes Lowers Cholesterol Aids digestion 1/2 cup Orange Juice 1/2 cup Water 1/2 Banana 1/2 Mango (peeled) Aids in sleep Improves bone density Improves mood 1 Cup Cherries g MANGOES 277 CHERRIES 33g With high levels of fiber, pectin and vitamin C, mangoes have been shown to help lower cholesterol and with the levels of tartaric acid, malic acid, and citric acid they help maintain the alkali reserve in your body. 12g 51g Having trouble sleeping? Along with a slew of other vitamins and minerals, cherries are one of the few fruits that contain melatonin which helps regulate heart rhythms and the body s sleep cycle. Cherries are also a great source of Vitamin C. 14 Perfect meal replacement Perfect meal replacement 15

14 Pomegranate 2. PRE/POST WORKOUT SMOOTHIES For intense exercise days Aids muscle repair Increases muscle mass Aids digestion POMEGRANATE While this one might sound a little bit weird and has a high amount of calories, it is quite tasty and actually has great proteins and fibers that are great for a day where you plan on doing some heavy lifting. 1/2 cup Pomegranate Juice 1/2 cup Water 1/4 cup Fat Free Greek Yogurt g 30g Pre/Post Workout 17

15 Berry Avocado Creamy Strawberry Great Antioxidants Healthy fats Brain food Aids digestion 8 oz Water 1/3 cup Blueberries 1/2 Banana 1/2 Avocado Heart Healthy Helps Inflammation Lowers Cholesterol Aids digestion 1/4 cup Low Fat Greek Yogurt 1 cup Strawberries 1Tbsp Flaxseed AVOCADOS 308 FLAX SEED 327 Avocado is a great source of healthy fats for your body. Not only that but they boast a helpful amount of fiber and vitamin C. Did you know that the average Avocado also has about twice as much potassium as the average banana? 16g 35g Some call it one of the most powerful plant foods on the planet. There s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. It is full of healthy Omega-3 s. 24g 33g 18 Pre/Post Workout Pre/Post Workout 19

16 Honey Nut Orange Creamsicle Great Antioxidants Healthy fats Improves bone health For intense exercise days Helps Alkalize the body 2 Tbs. PB2 Peanut Butter 2 Tbs. Almond Butter 1/2 Tbs. Honey (Add water if necessary). Weight loss support Improves digestion 6 oz Unsweetened Almond Milk 2 oz Orange Juice 1 Orange (peel & separate) 1/4 Apple (chopped) ALMONDS Almonds are a great source of healthy fats to help lower your blood cholesterol. They have also been shown to lower the rise in blood sugar and insulin after eating g 10g ORANGES This go-to citrus for vitamin C has some other health benefits as well. Oranges are actually pretty great for losing weight, but this feature is often overlooked because the benefits are from pectin which helps your digestive system. And no one wants to talk about that g 44g 20 Pre/Post Workout Pre/Post Workout 21

17 Blueberry Kale GREEN 3. SMOOTHIES Heals Inflammation Boosts digestion Heart healthy Improves immune system KALE One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It s also filled with so many nutrients, vitamins, foliate and magnesium, and more! 6 oz Water 3 oz Greek Yogurt (low fat) 1/2 cup Blueberries 1 cup Kale 1/2 cup Pineapple g 38g green smoothies 23

18 Orange Carrot Apple Raspberry Aids in liver function Improves vision Better blood circulation 8 oz Carrot Juice 1 Orange (peeled) 1/2 cup Spinach Weight Loss Support Improves Digestion 1/2 cup Water 1/2 cup Orange Juice 1 Apple (cut into 4) 1/2 cup Raspberries 1/2 cup Spinach CARROTS These bad boys aren t just for eye sight like your mom told you. Carrots are also a source of vitamin A which helps assist your liver in cleaning out the crud from your body. The beta-carotene also helps repair natural cell damage g 42g APPLES Apples are the go to fruit and for good reason. With a healthy dose of vitamin C and 3 grams of fiber per serving, apples are a great addition to any healthy diet. This will help boost your immune system and keep your body on track g 48g 24 green smoothies green smoothies 25

19 Peachy Green Tropical Pineapple Improves blood circulation Keeps your heart healthy 1/2 cup Water 1/2 cup Orange Juice 1 Peach (pitted and peeled) 1 cup Spinach Improves blood circulation Lowers blood cholesterol 4 oz Orange Juice 4 oz Pineapple Juice 1 cup Spinach 1 Plantain or Banana SPINACH Not the tastiest thing to be adding to your smoothie, but that s just because it doesn t really have a taste, which is awesome! That means you get all the benefits of fiber, vitamin A, antioxidants, vitamin C and so by adding a little something good g 21g PINEAPPLES Pineapples are actually a great source of things like vitamin A, calcium, potassium and phosphorus. They also contain manganese which your body uses to build bones and connective tissue g 47g 26 green smoothies green smoothies 27

20 Almond Joy HEALTHY 4. DESSERT SMOOTHIES Great for workouts Improves bone density Boosts muscle repair Full of good cholesterol RICOTTA Definitely a mixin for a day with high intensity exercising to be done. While a little Ricotta can go a long way in terms of calories, it also packs a wallop in both proteins and calcium. 14 grams of protein and 25% of your RDI of calcium in a single half cup serving. Chocolate Shake Mix 2 Tbsp Ricotta 1/8 tsp Almond Extract 1 Tbsp Coconut Flakes g 16g healthy desserts 29

21 Apple Cinnamon Butterfinger Improves digestion Feel fuller longer Keeps your heart healthy OATMEAL A great source of fiber with a bit of protein and iron thrown in for good measure. A definite way to add some heft to your shake that s going to make you feel fuller longer and help with getting you some necessary carbs for a good workout. 1 Apple (peeled & sliced) 1/4 cup Oatmeal or Granola 1/2 tsp Cinnamon 1/2 tsp Nutmeg g 32g Great for workouts Improves Muscle Repair Boosts Vitamin Intake Lowers Blood Cholesterol PEANUTS A great source of fat (monounsaturated fat, the good kind!) that helps lower your LDL (AKA: bad cholesterol level) in the blood. They re also rich in a whole list of vitamins and minerals like vitamin E, copper, manganese, potassium, calcium, iron...i could go on. Chocolate Shake Mix 2 Tbsp Butterscotch Pudding Mix (Sugar Free) 2 Tbsp Peanut Butter (or PB2) w/pb g 30g w/pb g 27g 30 healthy desserts healthy desserts 31

22 Apple Pie A La Mode Horchata Great for energy Improves digestion Boosts Immune System Low Fat GREEK YOGURT Greek Yogurt is a protein powerhouse. Being the key to repairing and building muscle mass. It has almost twice as much protein as regular yogurt. With this much protein, you will feel full longer! 1/2 tsp. Apple Pie Spice 3 Tbs. Unsweetened Applesauce 1/4 cup Vanilla Greek Yogurt g 36g Improves satiety Boosts digestion Good source of Calcium Improves mood Good source of Vitamin D RICE MILK Being low in fat and dairy free, it s a great alternative to those who are lactose intolerant. Rice has more carbohydrates than cow s milk, making it a heart healthy drink. 8 oz Rice Milk 2 Tbs. Sugar Free Caramel 3/4 tsp Cinnamon g 49g 32 healthy desserts healthy desserts 33

23 Pumpkin Spice Raspberry Cheesecake Aids digestion Improves mood 2 Tbsp Greek Yogurt (non-fat) 2 Tbsp Solid Packed Pumpkin Dash of Nutmeg/Cinnamon Improved weight loss Aids Digestion High ORAC antioxidants 1 cup Raspberries 1/4 cup Fat-Free Vanilla Yogurt 1 Graham Cracker 2 Tbs. Cottage Cheese PUMPKIN Pumpkin is low calorie, and fiber dense which is definitely two things you want to hear when trying to lose weight. They are also full of antioxidants and contain tryptophan the big producer of serotonin g 15g RASPBERRIES Antioxidant levels are measured by an ORAC (Oxygen Radical Absorbent Capacity) and raspberries are one of the best ORAC fruits. They are rich in fiber and vitamin C as well, g 52g 34 healthy desserts healthy desserts 35

24 Join our latest conversation about weight loss and nutrition! ALL RIGHTS RESERVED IDEALSHAPE, LLC 2014 Lindon, UT