Copyright © 2018 by Rushdhi Ismail page 2€¦ · Now before we begin, you need to get a powerful...

Copyright © 2018 by Rushdhi Ismail page 2

Copyright © 2018 by Rushdhi Ismail

All rights reserved. No part of this e-book, either text or image may be used for any purpose other than personal use. Therefore, the reproduction, modification, storage in a retrieval system or retransmission, in any form or by any means, electronic, mechanical or otherwise, of this e-book, for reasons other than personal use, is strictly prohibited without prior written permission.

Disclaimer

The information provided in this e-book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult a physician. The author is not responsible for any specific health or allergy needs that may require medical supervision. The author is not liable for any damages or negative consequences that may result from applying or using this e-book. References are provided for informational purposes only and are not endorsements of any websites or other sources.

“…O Allah! Do not condemn us if we forget or fall into error…” (Al-Quran 2:286)


Table of Contents Introduction ........................................................... 4

Power Shakes ......................................................... 5

8 Steps to Power Shakes ........................................ 7

My Favourite Recipes .......................................... 11

Power Shake Infographic ..................................... 16

Plan to Win .......................................................... 18

Batch Preparation ................................................ 19

Power Shakes in Action........................................ 20

Protein Powder FAQ ............................................ 21


Introduction Assalamu Alaikum So, you’ve bought this ebook for a reason, and that’s because you most probably want to consume healthy, nutritious food that is not only tasty but also takes less time to prepare. I know from my own Lean & Healthy journey that being busy or tired was the primary reason for my poor food choices. Both scientific studies and my own experience from coaching hundreds of clients validate this fact. Yes, your busyness and tiredness can reduce your ability to make right decisions. I mean, how often do you skip your healthy breakfast and opt for something sub-optimal to grab on the go, when you’re in a hurry to get to work or class? Or recall the moments you come home after a long day, tired and hungry, and all you want is to feed your hunger on whatever is available. You aspire to eat healthily and perhaps you even know how to do it. But you just don't have the time to do it or lack the inspiration to make healthy, nutritious food in short time. In this short ebook, my goal is to show you how to prepare super-nutritious and tasty food with quick preparation times and hopefully motivate you to make better food choices which your body will thank you for. I sincerely hope this ebook will be a tremendous help for you to prepare healthy and tasty meals in no time!


Power Shakes You can drink your meal too What’s the first thing that comes to your mind, when you think about healthy meals? Let me guess, you’re thinking; spinach, carrots, beetroot or kale! Am I right? Well, I come to you with something a little bit different…think all those veggies blended together with some extra yummy ingredients to give, *drum roll*…. Power Shakes! Yes! You heard it here first, Power Shakes! Why Power shakes you ask? Well, it’s because great tasting healthy meals can be liquid too. And the tagline for Power Shakes says it all, “you can drink your meal too”. Power Shakes are liquidised meals. Now let’s be real, liquid meals sound a little something like what your grandparents have after they’ve lost all their teeth, so I like to call them Power Shakes. The reason they’re so powerful is that they’re so handy for when you’re in a rush or tired but still want a super healthy meal to fuel your day. The best part is, you can prepare them in less than 5 minutes! Power Shakes are certainly not another sub-optimal smoothie or shake you find on the Web. Though some of these smoothies or shakes do sometimes have ingredients I recommend, they aren’t a complete balanced meal. Power Shakes aren’t just super nutritious, but they also tick a bunch of other boxes:

✓ They taste great, ✓ They’re easy and quick to prepare ✓ They include all the nutrients your body needs for optimal function

throughout the day And in addition to that, it can help you lose some of your unwanted body fat too! I’m hooked on this stuff and so are most of my clients who are increasingly drinking them for breakfast, lunch and dinner.


The best part is, you don’t miss out on anything as these shakes have; ✓ high-quality protein, ✓ fibre, ✓ healthy fats, ✓ healthy carbs ✓ vitamins, ✓ minerals ✓ antioxidants and much more.

It means you will get the same amount of nutrition from these liquid meals as you would from a standard solid, nutritious meal, bi’idnillah. So again, you don't always have to eat your meals; you can drink them too. Even better, you can replace some of your solid meals with liquid ones. And let me tell you, they aren’t complicating or a fuss to whip up. Here is a simple guide to help you along in creating your very own Power Shakes.


8 Steps to Power Shakes Now before we begin, you need to get a powerful blender that can crush anything in just a few seconds. I own the Blendtec blender, and it takes less than 40 seconds to create super tasty Power Shakes. Blendtec and Vitamix are extremely powerful blenders, but also on the more expensive side. Those are like the Rolls Royse of blenders. If you can afford one of these, I highly recommend them. You will only buy the blender once and will most probably use it for a lifetime, bi’idnillah. In fact, these blenders come with an 8-year guarantee. However, if you are looking for an affordable one, then go with anything that has at least 600-watts power. The more watts, the better. Here is a popular but affordable blender that can also make great shakes: Nutri-Ninja PRO BL450 Once you have your blender, just make sure you follow these steps. And always start with step 1 and then continue with the rest of the steps accordingly. If you are looking for a smooth texture in a tasty Power Shake, then you better stick to these specific steps religiously, because I’ve done the homework for you. With many trial and errors, I’ve decoded these steps in my kitchen so that you don’t need to waste your time creating the best tasting Shakes.

Step #1: You need to create a liquid base for your Power Shakes: The viscosity of your shake depends on the amount of liquid you add. I would advise around ½ to 1-cup of your favourite liquid. Choose one from below: ▪ Water ▪ Coconut milk (no more than ½ a cup) ▪ Unsweetened almond, soy or hemp milk ▪ Unsweetened cold green tea ▪ Milk

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Water itself is sufficient for most of the Power Shakes. Occasionally I use coconut milk, but hardly anything else. You may experiment with other liquids, but I would suggest against using milk too often as it may change the taste of your shake. Step #2: Next, you need a fruity touch: Choose a cup of chopped fruits from the list below (fresh or frozen). Mix and match or keep it simple with just one.

▪ ½ banana ▪ 1 cup of berries ▪ 1 small or medium size apple ▪ 1 cup of sliced mango ▪ 1 cup of sliced pineapple ▪ 1 small or medium size pear ▪ 1 cup of sliced watermelon

I love frozen bananas for Power Shakes. However, my go-to fruits are berries and apples. Step #3: Now, for some vegetables: Choose a cup of chopped vegetables or two cups if you are choosing from leafy vegetables. Again, mix and match or keep it simple with just one. It’s totally up to your taste buds ☺

▪ 2 cups of spinach ▪ 2 cups of Swiss chard ▪ 2 cups of kale ▪ 2 cups of broccoli florets ▪ 1 small beetroot ▪ 1 cup of cooked pumpkin ▪ 1 cup of cooked sweet potato

I love Swiss chard and spinach! I’m no taste expert, but I can tell you that the more dark-green leafy vegetables you add (such as spinach, kale, Swiss chard), the better it is. Sweet potatoes and pumpkin also give great texture and taste. All the vegetables mentioned are raw, except where I’ve highlighted that they should be cooked.


Step #4: For a tasty and healthy kick add one tablespoon of a healthy fat:

▪ Almonds ▪ Pistachio ▪ Walnut ▪ Cashew nut ▪ Fresh coconut ▪ Flax, hemp or chia seeds ▪ Peanut butter or any other nut butter (1 heaped teaspoon) ▪ ¼ tablespoon of avocado

I mention one tablespoon of a healthy fat, but in reality, none of us actually use tablespoons to measure nuts. Therefore, one tablespoon equals to about 7-8 nuts. If you like adding nut butter, just use one heaped teaspoon.

Step #5: Choose 1-2 scoops of protein powder (25-50g):

▪ Whey protein ▪ Hemp protein ▪ Any other protein powder of your choice

For women, I suggest using one scoop, for men I recommend using one and a half to two scoops of protein powder.

Step #6: Choose a flavour boost for that extra sweet taste:

▪ A small piece of dark chocolate (at least 70% cacao) ▪ A pinch of ground cinnamon ▪ ½ teaspoon grated fresh ginger ▪ A pinch of vanilla extract

My favourite flavour is ground organic cinnamon. Since I love cinnamon, I usually use a ½ teaspoon for a Power Shake. You can experiment with a pinch of ground cinnamon to a ½ teaspoon based on your taste preferences.


Alternatively, you can also add more than one flavour boost. Sometimes I add a piece of dark chocolate with the ground cinnamon along with some vanilla extract. Step #7: Add 5-6 ice cubes to add some character to your shakes. I’ve tried omitting ice, but the texture of the shake tends to be more runny otherwise. Feel free to experiment with the number of ice cubes. I would say anywhere from 3-6 cubes is the right amount, depending on how cold you want it. Step #8: Blend all the above ingredients for 40-60 seconds and enjoy your Power Shake!

And it only takes less than five minutes to prepare. How awesome is that? In my lab (aka the kitchen) I have tried and tested some great tasting shakes for you. Feel free to experiment as well by mixing up the vegetables, fruits and healthy fats.


My Favourite Recipes Here are some of my favourite Power Shakes:

Green Wellness ▪ 1 cup of water ▪ 1 cup of frozen/fresh banana ▪ 2 cups of baby spinach ▪ ½ of an avocado ▪ 1.5 scoop of whey protein ▪ ½ teaspoon of ground cinnamon ▪ 5-6 ice cubes


Pink Princess ▪ ½ cup of water ▪ ½ a banana ▪ ½ a pear ▪ 1 cup of chopped Swiss chard ▪ A cup of sliced beetroot ▪ 7 walnuts ▪ 1.5 scoop of whey protein ▪ ½ teaspoon of ground cinnamon ▪ 5-6 ice cubes


Heavenly Mix ▪ ½ cup of water ▪ 1 cup of blueberries ▪ 2 cups of chopped Swiss chard ▪ 1 large carrot ▪ 1 teaspoon of almond butter ▪ 1 scoop of whey protein ▪ A small piece of dark chocolate ▪ 5-6 ice cubes


Tropical Talent ▪ 1 cup of water ▪ 1 cup of frozen/fresh Mango and Kiwi ▪ 1 cup of baby spinach ▪ 1 large celery stalk ▪ ½ of an avocado ▪ 1.5 scoop of whey protein ▪ 5-6 ice cubes


Sweet Swiss ▪ 1 cup of water ▪ ½ a banana ▪ 2 cups of chopped Swiss chard ▪ ½ a cup of sweet potatoes (cooked) ▪ 1 teaspoon of peanut butter ▪ 1.5 scoop of whey protein ▪ 2 pitted dates ▪ 5-6 ice cubes


Power Shake Infographic I like to simplify my life, and that's precisely what I wish for you too. That’s why I have created this Power Shake infographic so that you can print it out and hang it on the kitchen wall. And this will serve two important purposes: 1. All the eight Power Shake steps are in one place. You can make your shakes

without the need for rereading the steps. 2. The infographic will gently nudge you to make Power Shakes when you’re

standing in the kitchen clueless and wondering what to eat.


Plan to Win Ok, so here’s a secret. It takes me literally less than a minute to make my Power Shake! Yes, I know! You're totally rolling your eyes, so just hold up and give me a minute or two to tell you how this is all possible. Planning. This is where the secret lies. If you want to optimise your life and achieve the most out of it then eating healthy becomes one of the most important fundamentals of achieving that goal. But you also have other priorities too. So how is it possible to eat healthy while also living a busy life? It all boils down to planning. Planning your meals in advance will undoubtedly reduce the number of times you make poor food choices that you will regret later on. Now the question remains as to how you can plan and prepare so that you can have your Power Shake in under a minute? There are two simple ways to do this.

1. Prepare the essential Power Shake ingredients in batch and freeze them in sealable bags or even containers

2. Prepare the essential Power Shake ingredients and keep them in the fridge to use the next day.


Batch Preparation Get some Ziploc plastic bags that are safe to freeze. Add all the ingredients you need (except for the protein powder and ice cubes) in a bag. I usually prepare around 10-12 portions and freeze it. See the picture below:

If you are planning to use it in the morning, take a bag from the freezer overnight and keep it in the refrigerator to thaw and in the morning all you have to do is add protein powder (and ice cubes if you want to) to the mix and blend it for a minute. If you own a powerful blender such as a Blendtec or Vitamix, you can save this step and throw the frozen ingredients directly into the blender.


Power Shakes in Action Power Shakes are the perfect mealtime companion or standalone throughout the day. Here are some suggestions when to have your Power Shakes: ▪ Breakfast: Most people tend to eat a nutritionally poor breakfast due to time

restrictions and practicality. Power Shake, on the other hand, help you to save time (with or without overnight preparation) during that morning rush, while also providing optimum nutrition to kick-start your day.

▪ Dinner: Sometimes you aren’t very hungry but still want to eat something light so that you can sleep well. Since Power Shake is easy on the stomach and satiates your hunger, it is an ideal dinner that is not only light but also fulfilling.

Suhoor (Pre-dawn meal): Most of my Suhoor’s consists of Power Shakes as it’s an ideal way to get your nutrients without filling your stomach too much.


Protein Powder FAQ I’m a whole food junkie! Almost all of the nutrients my body receive are from fresh whole foods. However, there are times supplements can be highly beneficial and health boosting. A good quality protein powder is a handy supplement that’s practical and tasty in a lot of busy circumstances. If you are new to protein powders, you may have some questions or objections. I believe these FAQ can be beneficial to you. What is protein powder? Simply put, protein powder is protein in a powder form. 100g of protein powder roughly consists around 80g of protein. What are protein powders made from? There are different types of protein powders. ▪ Whey and Casein proteins are made from milk. ▪ Pea protein is made from peas. ▪ There is also rice protein powder made from rice or ▪ Hemp protein powder made from hemp. As you see, there are a variety of protein powders both from vegetarian and non-vegetarian sources. What is the most popular protein powder? The most popular protein powder is whey protein. Whey is a by-product of cheese. It is usually the least expensive. If you are lactose intolerant you can skip whey protein and choose whey protein isolate or protein powders from non-dairy sources, such as rice or hemp protein. A 70:30 pea: rice protein blend is an excellent choice for vegetarians, vegans and people with lactose intolerance. This blend is considered the vegan alternative to whey protein due to their similar amino acid profiles. Here is an example of such protein powder: Vegan Blend

https://www.myprotein.com/sports-nutrition/vegan-blend/10637445.html


What to look for when buying protein powders? Not all protein powders are created equal. The fact is, there are more “junk” protein powders on the market than high-quality protein powders. A good quality protein powder must be used to ensure optimal retention of protein by our cells. Here are three simple things to look for:

I. The fewer the ingredients, the better it is! – Basically, try to have no more than five ingredients in your protein powder. To give you an example of what you should be looking for, here are the ingredients of the protein powder I use:

a. Unflavoured: Whey Protein Concentrate (Milk) (100%), Emulsifier (Soy Lecithin)

b. Vanilla Flavour: Whey Protein Concentrate (Milk) (96%), Emulsifier (Soy Lecithin), Flavouring, Sweetener (Sucralose)

II. Avoid protein powders that are "enriched with vitamins." III. Avoid protein powders that have too much junk, such as sugar, artificial flavours

and artificial colourings etc.

What are the other uses of protein powder, other than in shakes? You can add protein powder to many other things. From breads to desserts and even to soup; the possibilities are endless. Whenever I am in need of inspiration for making tasty protein-powered snacks or desserts, I like to visit: ProteinPow.com

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Do you recommend any particular protein powders? There are protein powders with different qualities and price ranges. BioTrust and ThroneFX are very high-quality products that are also on the more expensive side. Being a moderate in all my affairs, I always look for sensible and sustainable ways. So by comparing the price-performance ratio, the best whey protein I have found on the market is Impact whey protein from myprotein.com. Myprotein.com is a UK based trusted supplement company in Europe. However, they have online stores in most parts of the world. If you want to receive 30% off your first order, use the following referral link: myprotein.com

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Dear Reader, You have reached the end of the e-book. I hope it met your expectations and you enjoyed reading it and are now adequately introduced to the awesome world of Power Shakes. Taking action is the only way to achieve success in both worlds, and it's the only way you can achieve the results you are looking for. So, I earnestly plead you to put the things you've learned into practice. I hope and pray this ebook is immensely beneficial to you and me. I ask Allah subuhanawuta’ala to accept this humble work from me. Please feel free to send me your suggestions/feedback you have directly to [email protected]. My heartfelt du’a for you and me to succeed in becoming lean and healthy! Wassalam, Your brother & coach in Islam Rushdhi Ismail Certified Nutrition & Exercise Coach

“Our Lord! Accept (this service) from us. Verily, You are the Hearer, the Knower.'' (Al-Quran 2:127)

Copyright © 2018 by Rushdhi Ismail page 2€¦ · Now before we begin, you need to get a powerful...

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