Cures for hot-weather health woes

Start with 15 to 21 grams of protein powder (typically one scoop). Add up to ⁄4 cup of fat-free cow or almond milk or 3

6 oz. fat-free Greek yogurt, as well as a serving of healthy fat (1⁄4 of an avocado or 1 to 2 Tbs. of flax or chia seeds). Include 2 or 3 options from each of the columns below, blend and enjoy!

High-fiber fruit

1 cup berries

1⁄ cup tropical fruit

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1 pear or apple 1 orange

Veggies

2 cups spinach

2 cups kale

1 small cucumber

1⁄2 cup chopped broccoli

Flavor boosters

1⁄ tsp. cinnamon

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2 Tbs. cocoa powder 2 Tbs. citrus juice 1 shot of espresso

Berry Blastoff: 1 scoop protein powder, 1 cup almond milk, 1 Tbs. chia seeds, 1 cup strawberries, 1⁄ cup broccoli, 1 Tbs. lemon juice and ice.

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Glowing Green Machine: 1 scoop protein powder, 6 oz. fat-free Greek yogurt, 1⁄4 avocado, 1 pear, 2 cups spinach, 2 Tbs. lime juice and ice.

Tropical Colada: 1 scoop protein powder, 1 cup fat-free milk, 2 Tbs. flaxseeds, 1⁄ cup mango chunks, 1⁄ cup pineapple chunks, 1 cucumber and ice.

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