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More Power Smoothie!

Updated on November 29, 2011

A Great Breakfast & A Mini-Workout!

Here’s a great way to make a smoothie and get some exercise at the same time! This shake makes a good, quick breakfast on hurried mornings!   

Milo Wants More Power!

Milo Wants More Power! Photographer: Irreverent: Attribution License:
Milo Wants More Power! Photographer: Irreverent: Attribution License:

Here's what you'll need...

Be sure to set out all your ingredients before you begin.

1 banana

1 cup milk

1 well-rounded tablespoon of peanut butter

1 tablespoon flax seed meal

1/4 cup old fashioned oatmeal

1 teaspoon vanilla

1 heaping tablespoon health shake powder, soy protein powder

1 tablespoon honey

7 frozen strawberries or peach slices

3 ice cubes

fruit juice or milk as needed to keep things stirring     

Here's what you'll do...

Put all of the non-frozen ingredients in your blender. BLEND for a count of 20.


Turn the blender to high speed. Add the strawberries or peach slices one at a time with a 10 count between each addition.


(If your blender protests, add a little fruit juice) Add the ice cubes one at a time with a count of 10 between each addition.

DO 10 SQUATS BETWEEN EACH ADDITION!!! Turn off your blender, stretch your legs, and enjoy your shake!!! You have just done 100 squats!!! If you do this consistently (2-3 times a week) you will definitely see results within a month!!!

Be Safe!

If squats are hard on your knees, remember that even a slight dip has positive effects on your hips and thighs. If you can't do squats at all, or if you can't do 100, substitute some other exercise, for example, you could do 10 bicep curls, 10 triceps curls, 10 military presses, a variety of stretches, etc. The point is to make it a habit to do something with those 2 minutes or so while you make your healthy shake. Believe me, this small investment of time will bring big returns if done consistently!!

Copyright:SuzanneBennett:January 25, 2009


Submit a Comment

  • justmesuzanne profile imageAUTHOR


    6 years ago from Texas

    Thanks, Rachelle! :)

  • Rachelle Williams profile image

    Rachelle Williams 

    6 years ago from Tempe, AZ

    I absolutely love smoothies, I could live off of them. I have made the exact same smoothie from your recipe many times, and it is excellent. Thanks for posting.

  • justmesuzanne profile imageAUTHOR


    7 years ago from Texas

    Many thanks! :)

  • PaperNotes profile image


    7 years ago

    Hmm, I am a coffee-in-the-morning type of person but I surely would like to try this smoothie one time. I have to recommend it also to my friend who love to drink smoothies. Thanks.

  • LondonGirl profile image


    9 years ago from London

    Ah, that sounds more like it!

  • justmesuzanne profile imageAUTHOR


    9 years ago from Texas

    You don't have to do it first thing. You don't have to do anything! I always relax and have my coffee and chocolate and read for awhile before doing anything else in the morning. I don't eat or do the shake until I have been up for a couple of hours. Thanks for the comment! :)

  • LondonGirl profile image


    9 years ago from London

    I like the smoothie, but exercise first thing isn't for me, I need a nice cuppa first!

  • justmesuzanne profile imageAUTHOR


    9 years ago from Texas

    Cooking is all about creativity, but if you want to get the workout in, you gotta get your ingredients together first!

    let me know how you like it, Alberto! :)

  • Alberto Trevino profile image

    Alberto Trevino 

    9 years ago from Modesto, California

    I am going to try it. Thanks.

  • Melissa G profile image

    Melissa G 

    9 years ago from Tempe, AZ

    I did about 15 squats and then I got sidetracked with gathering all the ingredients... I didn't follow your advice about getting everything ready at the beginning! And for some reason, I have a really hard time following recipes as they are without adding a creative twist. Sometimes it works out in my favor, other times... not so much. :)

  • justmesuzanne profile imageAUTHOR


    9 years ago from Texas

    I'm sure it will be wonderful without the protein powder! Powdered milk is another option. Let us know how that hand blender works! :)

  • jim10 profile image


    9 years ago from ma

    I love smoothie's and this sounds great. I never had protein powder so I will probably leave that out. I have been wanting to try a hand blender. They seem great.

  • justmesuzanne profile imageAUTHOR


    9 years ago from Texas

    Well, that sounds great! I'm glad you were brave enough to do a variation! Lots of people don't realize that cooking is a creative process, and are afraid to do anything unless they have the exact ingredients listed!

    Did you do your squats, too?

    Did your kitty-kats enjoy their portion of the shake?

    ;) Suzanne

  • Melissa G profile image

    Melissa G 

    9 years ago from Tempe, AZ

    YUM! I just made a variation on this and it's delicious! I did hemp protein powder instead of soy, and a teaspoon of agave syrup in place of the honey. I used 7 strawberries and 7 peach slices, plus a handful of blueberries. Oh, and I did half a cup of hemp vanilla milk and half a cup of plain yogurt--yogurt bulks it up nicely with no need for ice cubes (I wanted to spare the cats the experience of ice cubes in the blender) ;)

    I can't remember what the brand is, but there is a type of hemp protein powder with flax seed in it. I'm allergic to soy, and hemp supplies all 10 essential amino acids plus omega 3 and 6 and fiber -- that might be worth trying out in future blends.

    Thanks for this great recipe!


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