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Breakfast Smoothie
If this smoothie is all you are having for breakfast, make sure not to omit the banana- it is both fillimg and satisfying.
You can throw just about anything in a fruit smoothie to enhance its flavor such as honey, tofu, jams, any combination of fruits, peanut butter, juices, etc., but keep in mind it will effect the nutritional values.
1 banana, peeled and sliced
1 cup (250 ml) milk
2 apricots, peeled and pitted
2 teaspoons wheat germ
2 teaspoons oat bran
2-3 teaspoons pure maple syrup or honey
1/2 cup (125 ml) plain yogurt
Process all the ingredients in a blender until smooth and frothy.
According to findings in the journal Obesity Research, study participants who consumed 1,200 mg of dietary calcium daily (about 4 servings of dairy) lost 11% of their body weight and 64% more body fat than those who did not increase calcium intake.
"Getting ample calcium inhibits production of calcitriol, a hormone that causes the body to stop breaking down fat", explains calcium researcher Robert Heaney,M.D.,proffesor of medicine at Creighton University in Ohama.
To get the sudy-backed dose, reach for yogurt (279 mg per 6 oz. serving), ricotta cheese (337 mg per half cup) and skim milk (302 mg per cup).
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