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Weight Loss, Diet and Nutrition Tools


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Smoothies & Shakes


To prepare, blend all ingredients, except ice, in a blender until smooth.  Add ice cubes and continue to blend on high until beverage is frothy.

Peaches & Cream Smoothie

1/2 cup low fat yogurt
1/2 cup canned peaches packed in natural juices
Protein Powder (14 g. of protein)
1/2 tsp. vanilla
1 1/2 tsp. canola oil
Stevia to sweeten


Berry Smoothie

1 Strawberry, Blueberry, mixed Berry Flavored Organic or Light Yogurt
1 cup mixed fresh or frozen berries
1/2 cup low-fat milk (1%)
1 tsp. canola oil
Protein Powder (14 grams)
4 to 5 ice cubes


Banana Nut Smoothie

1/2 container any flavor low fat yogurt or 1 container Organic or 1 container light yogurt
Protein Powder (14 grams)
1/2 banana
1/2 cup low-fat milk (1%)
2 tsp. peanut butter
4 to 5 ice cubes


Strawberry/ Banana Shake

1/2 cup plain low-fat yogurt or 1 cup low fat milk
3-4 strawberries
1/2 small banana
Protein powder (14 grams)
1/2 tbs. crushed peanuts or almonds
4-5 ice cubes


Pineapple Shake

6 oz tofu, drained and cubed
1/2 cup cubed pineapple
1 cup strawberries 
1 cup low-fat milk
3 macadamia nuts, crushed


All exercises or diets are not suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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