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Medical Forum / General / General / August 2005breakfast with steve
Steve Harris' breakfast Shake Serves One These days I'd replace all the maltodextrin with half a cup to one cup of frozen fruit (and in fact this is what I do each morning). Maltodextrin is empty calories compared with frozen fruit-- why not get the extra nutrients in the equivalent amount of frozen mixed berries, instead? The pricing and calories if you get a good frozen fruit mix (Costco) compare well. I microwave the frozen fruit (2 min on 50%) in the glass, to get something I can mix with a plug-in hand drink/cocktail mixer. This and a very large glass is even easier to use than a blender. And washes afterwards with liquid soap in the same way. Since I published this, whey protein has become much less expensive (you can Designer Whey online someplace like Vitamix.com, for half what you can in the stores), and can be used to replace half the soy, which improves palatability and solubility. I still use soy for the specific soy benefits. If you're vegetarian, you can still keep it all soy, no problem. You can take the fat out completely, but the shake doesn't stick to the ribs as well. These days I recommend just about everybody take 5 to 10 grams (5 to 10 x 1000 mg) of cold water fish oil (containing 1.5 to 3 grams of EPA/DHA), and this adds another 100 kcal (10 grams). You don't put it in the shake, but if you take it along with, you can avoid the "Beluga burps" that sometimes are a problem with fish oil on an emptier stomach. This much cold water fish body oil and perhaps 4 grams (4 x 1 gram caps) of borage oils stick to the ribs as well as the 14 g of avocado oil, and they deliver all your omega-3s and a big dose of GLA (about a gram), both of which help a lot as antiinflammatories (for workouts) and probably general anti-aging substances. You don't really need monounsaturated fat as an essential nutrient. Publish away. SBH Although one may not need the fats, nuts may enhance texture and flavor, as well as nutritional elements. I use ground flax seeds for lignans, also. A bit of guar gum will thicken the smoothie, also. > Although one may not need the fats, nuts may enhance texture and > flavor, as well as nutritional elements. I use ground flax seeds for > lignans, also. A bit of guar gum will thicken the smoothie, also. Coincidence! We put flax seed in our breakfast smoothie also. We start out with whole almonds and flax seeds in the Vita-Mix, chopping and grinding them to a powder. Then come the blue berries, baby broccoli florets, whole soybeans, cinnamon, and zero-calorie flavored water. No doubt I've left something out (because my wife makes it). Oh yes, we (well, she) put in Psyllium Husk Powder also. What else would be good in it, folks? George Not combining starches and fruits. > > Although one may not need the fats, nuts may enhance texture and > > flavor, as well as nutritional elements. I use ground flax seeds for [quoted text clipped - 10 lines] > > George But god already did that..... > Not combining starches and fruits. > [quoted text clipped - 12 lines] > > > > George  SignatureOm. "My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson > Not combining starches and fruits. Oh, lord, lord, what fools some posters be. >> > Although one may not need the fats, nuts may enhance texture and >> > flavor, as well as nutritional elements. I use ground flax seeds for [quoted text clipped - 10 lines] >> >> George > > Although one may not need the fats, nuts may enhance texture and > > flavor, as well as nutritional elements. I use ground flax seeds for [quoted text clipped - 10 lines] > > George COMMENT: It would be good to take out the broccoli. Yecchh. G. Bush, Sr. >> > Although one may not need the fats, nuts may enhance texture and >> > flavor, as well as nutritional elements. I use ground flax seeds for [quoted text clipped - 16 lines] > > G. Bush, Sr. LOL. Actually, it's very palatable! I just checked with she who blends it. I left out the banana. Every ingredient has a sophisticated scientific basis. : o ) Oh yes, here's Mark Twain's prescient description of G. Bush, Jr.: "All you need in this life is ignorance and confidence-- and then success is sure." Too bad it was Twain rather than Bush who was prescient. GWC George Cherry wrote: > <christopher.a.dowling@gmail.com> wrote in message > news:1124612990.917974.147150@g47g2000cwa.googlegroups.com... [quoted text clipped - 10 lines] > it). Oh yes, we (well, she) put in Psyllium Husk Powder > also. What else would be good in it, folks? Excuse the self-response. I left out the frozen baby carrots infant oat groat sprouts frozen baby peas ripe banana (but not too old!) The young blue berries and baby broccoli florets are also frozen. GWC > George Cherry wrote: >> <christopher.a.dowling@gmail.com> wrote in message [quoted text clipped - 21 lines] > The young blue berries and baby broccoli florets are also > frozen. To preserve their newborn freshness. > > Excuse the self-response. I left out the > > [quoted text clipped - 7 lines] > > To preserve their newborn freshness. How re-veal-ing. Nature's first green is gold Her hardest hue to hold Her early leaf's a flower But only so an hour. Then leaf subsides to leaf So Eden sank to greif So dawn goes down to day Nothing gold can stay. Robert Frost >> > Excuse the self-response. I left out the >> > [quoted text clipped - 20 lines] > > Robert Frost Despite his name, Robert didn't take into account freezing and thawing out. (It even works on embryos.) > Steve Harris' breakfast Shake > Serves One [quoted text clipped - 3 lines] > each morning). Maltodextrin is empty calories compared with > frozen fruit-- May I suggest that you take 'Writing 101' from a local community college? You have my condolences. I don't know who you are...but even from my bloodied state on the mat here (post-Harris) I'll defend his talent as a writer. He's one of the best. And I have some authority to back that judgement. You don't. The shake's not bad either. > I don't know who you are... Ha, ... Hah, Ha! > I'll defend his talent as a writer. He's one of the > best. Ha, ... Hah, Ha! You have my condolenses. >> I don't know who you are... > [quoted text clipped - 4 lines] > >Ha, ... Hah, Ha! As the empty head echoes once again. >You have my condolenses. You have most everyone's, Toothless John. Your consistently lame writing style and frequent self-congratulation make you a model for nobody. By the way, are "condo lenses" binoculars used to view condominiums? -- David Wright :: alphabeta at prodigy.net These are my opinions only, but they're almost always correct. "If you meet the Buddha on the net, put him in your killfile." -- Anon. > I don't know who you are...but even from my bloodied state on the mat > here (post-Harris) I'll defend his talent as a writer. He's one of the > best. And I have some authority to back that judgement. You don't. > > The shake's not bad either. Paste-eater. Possibly...but what's the context? > > I don't know who you are...but even from my bloodied state on the mat > > here (post-Harris) I'll defend his talent as a writer. He's one of the [quoted text clipped - 3 lines] > > Paste-eater. Oh. I don't have television. > > Steve Harris' breakfast Shake > > Serves One [quoted text clipped - 8 lines] > > You have my condolences. COMMENT: Is that where somebody tried to teach YOU to write, O Prunefaced One? Why else would you think of it in this context? For the record, what Zee has just posted rather spontaneously and without warning (above), is actually an amputated 2004 footnote of mine originally intended to update an old (1997) article. You see here the footnote only, and not the article it was intended to supplement (Zee's fault), so it suffers by being out of natural context and without any obvious referent. Sort of like you, Gohde, when you post on sci.nutrition. Except you do it all by yourself. SBH > > > Steve Harris' breakfast Shake > > > Serves One [quoted text clipped - 22 lines] > > SBH I was supposed to include that part? ----- Original Message ----- From: <fresh~horses@despammed.com> To: <sbharris@ix.netcom.com> Sent: Friday, September 10, 2004 8:49 PM Subject: veg shake recipe > Salut Dr. Harris > > I want to use your breakfast shake recipe, and in fact post it, if I may. > 1. would you make any changes? > > 2. may I post it? I know you said so after the recipe. But that was some time ago. Should I only post the recipe part, or also the comment? > 3. if one is watching fats is one tablespoon oil advisable? > I'll only be drinking one-half the recipe at a time. I intend to use it 2 hours prior to work outs. > Thank you for the advice about fish oil. I'm using a small amount happily and will gradually increase. > Zee > > P.S. I thought to ask you on newsgroup but decided you'd prefer privately. Hope I haven't offended. > Banana-Vanilla Anti-Cancer Anti-Heart-Disease > Weight-Loss Breakfast Shake: [quoted text clipped - 5 lines] > 1/2 cup maltodextrin > 1/4 cup soy protein (get brands with no added methionine such as > CHALLENGE brand with 95% isolated soy). > > This can be done as dry ingredients the evening before. A mix of > 2 parts maltodextrin and 1 part soy protein powder (by volume) > can also be made up in bulk, for even faster measurement > [quoted text clipped - 5 lines] > 5 drops vanilla extract > 2 large ice cubes (made from distilled water), or 1/2 to 1 cup > frozen fruit (preferred) > 1 large banana (partly for sweetness, and also consistency) > Or the blender pitcher-top can be left in the refrigerator > overnight with the liquids in it, and the ice in the freezer > (there never seems to be enough time in the mornings for the > author, so this kind of preparation works well). > > Step 3: > > In the AM, simply add the protein powder on top of the liquid > ingredients, add a banana and ice, and blend on "low" blend > setting, until smooth (60 seconds or so), for a drink of 16 oz. > Chug it down, quickly rinse the blender before it becomes a > problem to wash (you can use soapy water and blend again for a > few seconds), and you can be out the door in a minute or two. > For other flavors, frozen whole organic strawberries, > peaches, blueberries, blackberries, or melon, can be added to > taste. Just keep small bags of frozen fruit in the freezer, and > prepare and use a packet of mixed frozen fruits in your shake, > instead of ice. > > Don't be afraid to experiment with mixed fruits (the purple > and blue ones may make the shake look strange, but they taste > good). Bananas are easy to freeze also, when they are ripe > (never mind the dark appearance of frozen bananas--they also > taste fine after blending). Epidemiologically, strawberries and > melons top the list of anti-cancer fruits, and huckleberries, > blackcurrents, blueberries and blackberries are highest in the > bioflavonoids which possibly naturally prevent some heart disease > and thrombophlebitis problems. > > For those mornings when a chance from fruit is in order, > Hershey chocolate syrup makes for a health non-fat flavor, as > (aside from satisfying the odd craving that some people have for > it) it contains healthful flavonoids as well. The banana- > chocolate shake is excellent. ************************************************************ > Nutritional Analysis (for the plain banana/vanilla version): > Protein: 20 grams (about 1/3 of daily protein requirement) > Carbohydrate: 105 g (~30 grams simple sugars, no lactose) [quoted text clipped - 8 lines] > Instant Breakfasts with skim milk (200 Calories each). > Calorically, note that an "Instant Breakfast" is not much of a > breakfast. It would be possible to duplicate the approximate > food value in the above shake in the same volume at about the > same cost with *two* Instant Breakfasts, condensed skim and > regular skim milk (50:50) to make 16 oz, and some almond oil. > But the resulting drink would have milk casein in place of soy > protein and soy nutrients, and also have a lot of lactose (unless > you added lactase enzyme such as Lactaid too...). Generally, > this would be inferior. > > Again, note that some fat and fat-calories have been added > deliberately, in order to avoid "daily Calories eaten late in the > day" trap. There is no point in trying to make this a "low- > calorie" shake-- that defeats the entire purpose of the thing! > Also, vitamins, minerals, and omega-3 fatty acids have been not > been balanced, on assumption that supplement pills, fruits, > vegetables, and other fat sources will be added later in the > daily diet. > > Some health-seekers will immediately think of adding the > traditional things like brewer's yeast, vitamins, wheatgerm oil, > and lecithin to this recipe. My best advice on this is: don't. > These things taste awful to many people! It takes an unusual > person to drink something most mornings over the long run if it > doesn't taste pretty good. If you make these sweet and tasty > shakes correctly, however, you can drink one every morning and > never get tired of them. The clean taste of strawberries, > several types of mellon balls, peaches, and almond oil in a shake > go particularly well. > > (May be reprinted anywhere without permission, if done not-for- > profit). > > > > Steve Harris' breakfast Shake > > > > Serves One [quoted text clipped - 216 lines] > not-for- > > profit). "I was supposed to include that part?" The actual recipe? Duh, yes, but now you have. >>>2 large ice cubes (made from distilled water), or 1/2 to 1 Distilled water? Why? SignatureDavid Rind drind@caregroup.harvard.edu > >>>2 large ice cubes (made from distilled water), or 1/2 to 1 > [quoted text clipped - 3 lines] > David Rind > drind@caregroup.harvard.edu COMMENT: It was cheaper than reverse osmosis purified at the time I wrote. I don't care about the minerals, I just wanted the chlorinated organics out. Since then, I've given up the ice entirely (it was only for cooling), and use frozen fruit for any cooling I need. So long as you include banana, no amount of frozen fruit will screw up your blender. SBH > > >>>2 large ice cubes (made from distilled water), or 1/2 to 1 > > [quoted text clipped - 14 lines] > > SBH But what are you eating that is cereal/grain fibre with this? Anything? Zee Man does not live by insoluble fiber alone. The soluble "fiber" (a bad term in this context because it suggests qualities different from what the actual stuff has) in fruit is quite enough, all by itself. You're meant to eat bananas. Cereals are a quite a recent addition to the human diet. I don't think there's anything particularly wrong with them, but there's no RDA for bran or oatmeal roughage, either. SBH I have never heard of a single group from left to rightwing that can argue against bananas. Even the Mental health clinics have people going bananas. > Man does not live by insoluble fiber alone. The soluble "fiber" (a bad > term in this context because it suggests qualities different from what [quoted text clipped - 4 lines] > > SBH > I have never heard of a single group from left to rightwing that can argue > against bananas. [quoted text clipped - 9 lines] > > > > SBH Yes but they come from the banana republics . Which have OIL not the edible kind. Going bananas seems all to easy almost the default. Now where is my 700 club contribution? Oh I flushed it. Peace Bill ranting SignatureGarden Shade Zone 5 S Jersey USA in a Japanese Jungle Manner.39.6376 -75.0208 This article is posted under fair use rules in accordance with Title 17 U.S.C. Section 107, and is strictly for the educational and informative purposes. This material is distributed without profit. |
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