Mastodawn

After decades of awkward, sloppy, and sometimes painful poops, I have finally hit upon a remedy that works for me.

For the past three months, I have enjoyed regular, consistent, no-wipers and am spending a great deal less time on the can. This has brough me great joy.

So, in the interest of spreading that joy, I'd like to share my recipe with you:

DAILY SHAKE FOR BETTER POOPS

Servings: 1
Calories: ~350

Ingredients:
8oz whole cow's milk [~8g protein]
1 banana [~1.3g protein, ~3g dietary fiber]
1/2 cup frozen blueberries [~500mg protein, ~2g dietary fiber]
2 tbsp whole flaxseed [~7g dietary fiber]
1 scoop (33g, ~4 tbsp) 100% whey* protein powder [25g protein, 1g dietary fiber]
1.5 tbsp (13g) multi-collagen protein powder [10g protein, 100% of your daily vitamin C]
0.5 tbsp (5g) creatine
1 tbsp psyllium husk [8g dietary fiber]
1 tsp matcha green tea powder [~600mg protein, ~750mg dietary fiber]

Note- If you're not a fan of cow's milk, you can sub in H2O. You'll lose some protein and calories, but gain confidence. This will result in a much thinner beverage (and maybe a thinner you).

Note- If you don't use a flavored protein powder, I recommend a few drops of vanilla extract to brighten your day.

Note- Some folks will tell you not to mix bananas and blueberries as the polyphenol oxidase in the bananas can hinder the antioxidants in the berries. I'm given to understand that if you nuke the 'nanner for about a minute, it'll inactivate the polyphenol oxidase.

Caveat- I'm not a nutritionist or in any way qualified to provide medical advice. Your results may vary. If a real nutritionist or other specialist would like to chime in, I'd be delighted.

Directions:
Add milk, fruit, and flaxseed to blender. Blend on highest setting until flaxseed is pulverized. Reduce blender speed to low. Add protein powder, collagen, creatine, and matcha. Lastly, add psyllium and don't blend it for very much longer (the psyllium will gel up pretty quickly). Drink immediately. Yum!

Nutrition:
Protein ~45g
Dietary Fiber ~22g

The Recommended Dietary Allowance (RDA) for protein is 0.8 gram per kilogram of body weight per day for adults aged 18 and older. For instance, a 150 lb (68kg) adult needs ~55g of protein daily.

The National Academy of Medicine gives the following daily fiber recommendations for adults:
25g for women age 50 or younger; 21g for women older than age 50
38g for men age 50 or younger; 30g for men older than age 50.

*avoid protein powders derived from plants as they have been shown to contain high concentrations of lead, arsenic, and other heavy metals. Sorry vegans. Source: Bandara SB, Towle KM, Monnot AD. 'A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements.' https://pmc.ncbi.nlm.nih.gov/articles/PMC7509468/

#fiber #protein #health #recipes #nutirition #gutbiome #poop