BEST Green Vanilla Smoothie!

PhotoGrid_1372610662865

OMG DELISH!! – I was in the kitchen one morning wanting to make a green smoothie and just started adding random stuff and it turned out pretty damn good !

You’ll Need:

1 cup Almond Milk (unsweetened)  *

3 1/2 cups spinach

2 tbsp. Almond Butter

1 Scoop of Vega Vanilla Almond Protein Powder (or any other kid works too- vanilla flavor) *

1 tsp. chia seed (optional)

*** Keep in mind I have a dairy allergy personally so any of my recipes, you can substitute Almond milk and the protein powder with low-fat milk and a powder of your choice. ***

Blend together and ENJOY!

…………..and it will keep you full pretty long !!

Red Lobster Healthy Options

red

LOVE SEAFOOD!!! ok. So what’s the good? what’s the bad?Lets figure it out my friends!!! ūüôā

So since America is kind of catching on that we eat kinda crappy.. (sorry but its true).. they have this new Lighthouse Menu that is supposedly healthier options to choose from.

light

Oh the delicious signature biscuit they have…….. Yea…. you already know what I’m going to say. One biscuit has 150 calories, 8g fat, and 16 carbs… Nope! resist the urge! (if you¬† have one, make sure your dinner is healthy- that’s usually what I do, since sometimes I like to enjoy life a little…Then, take the basket away of make sure they aren’t close to you on the table otherwise they will stare at you in the face!)

So any of the grilled or broiled fish are wise choices (including the grills shrimp skewers). Add a nice steamed veggie like the asparagus or broccoli and Voilà!   Types of fish they have is salmon, flounder, rainbow trout, catfish and tilapia.

salmon red tial

The wild rise pilaf is alright, but a plain ol’ backed potato will do just as good too.

Stay clear away from anything fried .. OMG . That goes for all food lol…. common, if you want to loose weight and be healthy, do you honesty think fried food is on that agenda? No!

And as much as I LOVE scampi, its a no-go too since its basically just chilling there in butter with garlic.

Now you’d think that salads wouldn’t be a bad choice right? Wrong! Ha! Seafood Caesar Salad –¬†the thing is DRENCHED in enough¬†creamy dressing to drown a horse. So don’t even bother.

Now the Garden Salad they serve you at the beginning of the meal (before they put the dressing on it… ) is a good choice! So ask for an oil based dressing such as Balsamic Vinaigrette on the side. Dip your fork in the dressing so you don’t have much on your fork and then stab the salad so its not drenched. Works pretty good!

red1 red2 red3

So in a nutshell… Stick to fresh veggies, avoid the butter laden foods and have a nice piece of grilled fish! , oh yeah and remember to get your dressing on the side ūüėČ

A “Skinny” Pina Colada

pina

You’ll need:

2 cups Coconut water

2 cups Coconut milk (its also really easy to make your own- less processing the better! )

Rum (obviously …. )¬†¬†¬†¬† ¬†ūüôā

2 frozen bananas

Fresh pineapple chunks – 2 cups

1 cup of ice. -depending how thick you like it, you can always add more.

Fresh Coconut for garnishing!

Put all in blender and BLEND AWAY! YUMMMMMM

cocon     pine

Ch-Ch-Ch-Chia – The Power Plant!

So we’ve been hearing a lot of controversy on this little plant haven’t we? Why? why is it go great? Well my friends I’ll tell you!

chia

The chia seed is very rich in polyunsaturated fats (that’s a good fat), and is one of the highest plant-based forms of Omega-3. Thus meaning not only is a super healthy fat, but it helps decrease things like heart disease, stroke, inflammation and reduces high cholesterol. Its full of fiber (10 grams per 2 tbsp.),¬†protein,¬†antioxidants, minerals and helps you stay fuller longer between meals. Helps with weight loss, depression and good for people with a gluten allergy-since its gluten free.

How to add them into your food? Well, first off they are virtually tasteless so its rather easy to add to almost any meal. Also, not sure if you’ve ever had chia seeds, but once added to water they poof up like no ones business. So needless to say, a little bit goes a long way haha (learned that the hard way!)

You can add them to oatmeal, smoothies, sprinkle on top of salads and add to ice cream .. for some examples. I like to use it as an egg substitute for baking since my stomach has a hard time digesting eggs… but that’s just me.

Below is a quick little video about chia seeds =) And some other links to learn more!

https://www.youtube.com/watch?v=hy8fA9dt2kM

Very Berry Smoothie

bery

You’ll Need:

1 cup Mixed Berries – I like the 365 Brand at Whole Foods, but any kind will do.

1 Banana

1 cup Orange Juice

1/2 Cup Cherry Juice

1 teaspoon Flax Seed (ground or whole, your choice)

Blend all together and Voila’! YUMMM

berry  mixed

How to make the Healthiest Smoothies!

image

smoothie 3

Whether its adding nutrients, helping achieve a goal (like clearer skin, or digestion issues), or maybe just taste smoothies are a great way to do that. Plus they usually fill you up pretty well too!! So here are my little tips on conjuring up the BEST smoothie possible! =)

smoothie4smoothie 2

  • The fresher the better! Try to use fresh fruits and veggies but I understand the convenience of the frozen ones too. Sometimes I just pour some mixed fruits and almond milk in a bender and call it¬†a day. LOL
  • Try to go organic with your smoothies, that way you avoid all the pesticides.
  • You can use all kinds of things besides milk or water. I personally love the vanilla almond milk since it makes it sweeter but you can also use things like tea. There are tons of teas that are herbal remedies for common aches and pains too, adding those herbs from the tea¬†will only help with all the nutrients from the veggies and fruit as well.
  • Don’t add sugar! Usually of the smoothie is fruit based you wont need any sweetening at all but if its a green smoothie, they sometimes get a little bitter. Instead of sugar or the common “fake sugar” (sweet n low, Splenda) DONT USE FAKE SUGAR ITS WAY WORSE FOR YOU!!! Use Stevia (which is derived from a plant), or honey, or Agave Nectar (also from a plant) .
  • I love adding healthy fats to my smoothie! Things like Chia seeds, hemp seed, flax seed, and even avocado!
  • Adding protein powders can also boost up the protein (obviously) but it can help you build muscle and stay fuller longer. My favorite ones are Sun Warrior or Vega Brand.
  • Add the “Super-foods”. Things you wouldn’t normally think of seem to keep things interesting for me personally when I make my smoothies. Goji Berries, Coconut Oil, Maca Powder, Matcha, Acai Berries, Kale, Cacao.
  • Using frozen bananas instead of ice cubes can be fun, your smoothie almost comes out like a “milk shake” in a way. Very thick. OR get creative, freeze some coconut water and use those as the ice cubes =)

smoothie1Happy Blending!

My Everyday Grocery List!

Grocery 555

So I get a lot of questions on what to buy at the store. How do I know how to pick out produce, and such. So without further ado.. Here is my “everyday grocery shopping list”.

  • Most of the things like condiments I already have stocked up so you’ll only have to buy things like that every so often.
  • Also when buying produce keep in mind that this stuff goes bad fast, so only buy what you think your going to eat within that week. (Learned that lesion the hard way!)

grocery 3   grocery2   grocery1

VEGGIES – feel free to add other favorites!

  • Spinach
  • Romaine Lettuce
  • Any other “salad” Mixes you’d like
  • Baby carrots
  • Cucumber
  • Tomatoes (baby ones, and big ones)
  • Squash
  • Zucchini
  • Bell Peppers (Red, Yellow, Green, and Orange)
  • Radishes
  • Green Beans
  • Chives and Onions
  • Corn
  • Asparagus

Fruits -Feel free to add other favorites!

  • Apples
  • Bananas
  • Grapefruit
  • Grapes
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
  • Oranges
  • Lemons (for cooking with and water)

Lean Meats and Protien  ***grass-fed and hormone-free is ideal**

  • Shrimp
  • Tuna (in water)
  • Skin-less Chicken Breasts
  • Ground Turkey
  • Low- Sodium Lunchmeat
  • Turkey Bacon
  • Salmon (wild caught)
  • Lean Beef
  • Eggs¬†and Egg Whites
  • Other fish is good too.
  • *** Any kind of Game meat is awesome for you as well because its in its natural environment and its “grass-fed”. (Antelope, Deer, Bison, Elk, Pheasant etc. )

Carbs

  • Brown Rice
  • Baby red Potatoes
  • Quinoa ( this also comes in a noodle form-by far the best gluten-free choices)
  • Whole-wheat Bread (or Gluten-free)
  • Yams
  • Sweet Potatoes
  • OLD-Fashion Oats
  • Low-Sugar and Low-Carb Cereals

Dairy

  • Skim or Low-Fat Milk
  • Almond or Coconut Milk (Dairy Free)
  • Greek Yogurt
  • Low-Fat Cheese (string cheese options are available in this too)
  • Low-Fat Cottage Cheese

Healthy Fats!

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado
  • Almonds, Walnuts, Cashews and Pistachios

Condiments

  • Stevia (liquid and¬†sugar form )
  • Honey
  • Cinnamon
  • Salsa
  • Balsamic Vinegar (almost any “clear” type of dressing is better than the creamy kind)
  • Mustard
  • Agave Nectar
  • Flax-Seed Meal (to put in oatmeal and any baking goods)

Drinks

  • Water (obviously) -try to get a BPA free glass container then your saving the environment too!
  • Coffee
  • Green tea (not pre-made, but the tea bags)

My Color Run Experiance

image

I did my first 5k this year! YAY – btw it was super fun! If you’re new to running or even races, this one would be one to consider since its more about getting out there and being active. Anyone can be in it (all ages and all sizes), and you can walk, jog run or even dance it if you wanted haha. But below are just some fun pictures of my “color run experience.”

So along those lines……¬†throughout the year, do something fun! There are tons of races that aren’t the type of “I have to win this” kinda thing and tons of fun activities probably in your local neighborhood. Look around, find friends to do it with you and get active.

I’ve listed some runs, events and other great ways to just “get out and be active” throughout the year.

RACES AND RUNS (there are tons! so look in http://www.runnersworld.com/race-finder   to help you find races in your location)

Color Run

Warrior Dash

Tough Mudder

Spartan Race

The Underwear Run (yes … it is what you think it is hahaha)

Avon Walk

Race for the cure

Jingle bell Run

And so on….. So look em’ up, form a team and get out there ! =)

me1 me2 me3 me4me6 me7

Tip of the week #5 – Set Goals!

Goal setting is very important when it comes to life in general but working out and setting goals is AWESOME (especially when you beat your own goals!)

Whether its daily, weekly, monthly or yearly its good to have a few set and to do your best to try to accomplish each and every one of them.

  • Like this morning, It usually takes be about 45 min to make my run and today it only took me 30 min. So maybe next time I’ll put in an extra 15 min more.
  • Or I have this little board in my room, (picture below) to keep me motivated. It has all kinds of things on it, I found these cute little clothes pins at Hobby Lobby and made a¬† “pounds lost, and pounds to loose” to help me get to my goal weight. I also black out on my calendar to times I workout whether its a run, a trip to the gym or even just doing a small workout in my bedroom. There is pictures and quotes and also a class schedule of my gyms offered classes.

cal

  • When I started running, heck I couldn’t even make it 1/2 block so to keep from getting discouraged, I’d make it a goal every half block I’d run, the rest I’d power walk and repeated that process till I got better. Now I find different little marker points. Like light posts, run a block or 2 and walk 1/2 block, run for this whole song, power walk for a little bit and back to running. And the easier it would get.
  • Eating healthy can be in this list as well. Maybe only go out to eat 4 times a month instead of 6. or something along those lines.
  • Taking my lunch with me to work more. Making dinner more, or actually making sure I’m getting the right proportions of breakfast in the morning (Like cereal, Measure out the 3/4 cup instead of just pouring a heaping mound into a bowl – or whatever the serving size is.)
  • Maybe you have a goal dress, or goal pants, put them somewhere where you can see them. Make it a goal to fit into it. But remember make it realistic because I mean if I held up a size 7 pant (which I what I am now) when I was a size 14… I would have felt overwhelmed and looked at it like it was impossible. Make some goals small, and make some goals big. And stay positive.
  • I also have this cool little box I made that whenever I workout, I put a dollar in it. So then, at the end of the year, I can see the progress I’ve made and I can treat myself to maybe some cute new clothes. (Picture Below.) You can basically use anything… like a jar or even Tupperware.

box1 box2 box3

The Salad Bar – Building a Kick-Ass Salad! =)

So when it comes to salads, you want to stick to somewhere around 400- 500 calories. That way its enough to sustain you but not to much to where you should have probably just of had a pizza or some pasta. . . And remember calories aren’t everything, you need your good fats in there too to absorb nutrients and adding some protein is always good too.

spinachromainespring mixmixed baby

  • Picking your Greens – pile them on!!! (keep in mind a usual salad has about 3-4 cups at least depending on how much you want.)

Spinach- Only has 7 calories per 1 cup and very high in Vitamin A, low in saturated fat and cholesterol.

Romaine-  10 calories per cup. a good source of Riboflavin, Vitamin B6, Calcium, Magnesium.

Spring Mix- 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

Iceberg- 8 calories per cup ( not my fav, because it doesn’t have many nutrients, its basically eating a plate of water.. id skip this one, but if your not that used to salads all the time this may be a way to wean you into them. )

Mixed Baby Greens – 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!

shrimpchicken sabeanssteaksalmon shard

  • Protein

Shrimp – 60 calories, 1 gram of fat per 3 oz.

Chicken (breast, skinless) – 179 calories per 4 oz. 4g fat. 35g protein.

Beans-  calories, 0 grams of fat per 1/2 cup. (there are SOOO many different kinda too! My fav ?, black, kidney, and chickpeas)

Steak – 162 calories, 9 grams of fat per 3 oz.

Tofu- 34 calories per slice (around 84g). 1g fat. 5g protein.

Tuna (canned, in water)- 179 calories per cup. 1g fat. 39g protein. Good source of Vitamin B6, Phosphorus, Niacin, Vitamin B12 and Selenium.

Salmon (Wild, Atlantic) – 281 calories per 1/2 Fillet. 13g fat. 39g protein.

Hard Boiled Eggs- 78 calories per Med. egg. 5g fat . 6g protein.

fetacheddar   blue c       ameri

  • Cheese

Feta- 99 calories, 8 grams of fat per 1/4 cup.

Cheddar- 114 calories, 9 grams fat per 1/4 cup

Blue- 119 calories, 10 grams fat per 1/4 cup.

American- 94 calories per 1 oz. 6g fat.

Dairy-free (G0-Veggie Brand) Р90 calories per 1/3 cup. 6g fat.

straw         apples     grape     pear

  • Fruit

Strawberries- 24 calories, 0 grams fat per 1/2 cup.

Dried Fruits  (Apricots) Р34 calories. 0g far per 4 pieces.

Dried Fruits ( Cranberries) – 123 calories per 1/3 cup.

Grapes- 52 calories. 0g fat per 1/2 cup.

Pears- 1 pear 86 calories. 0g fat.

Apples – 95 calories per 1 medium apple.

Mandarin Oranges-103 calories per 1 cup. 1g fat

cucumber          tomato      bell       mush     olive    brocl

  • Pile on the VEGGIES! – and they pretty mush all have 0g fat.

Cucumber- 8 calories per 5 slices.

Broccoli- 20 calories per 1 cup.

Olives-  63 calories per 4 jumbo olives, slice them up, they will go a long way!

Cauliflower- 27 calories in 1 cup

Onion- 8 calories on 2 tbsp.

Carrots- 50 calories in 1 cup of shreds.

Tomato – only 3 calories in 1 cherry tomato.

Bell Peppers- 5 calories in 10 strips.

Mushrooms- 22 calories in 1 cup

Sugar Snap Peas-  41 calories in 1 cup

Radishes- 9 calories in 1/2 cup

corn       avo       whater

  • Other Random Goodies!

Corn- 16 calories per 2 tbsp. o g fat.

Avocado- 23 calories per 1 tbsp. 2g fat.

Seeds (sunflower, pumpkin ,etc.) –¬† depends on what kind you get – be sure to read label and look at serving size.

Mixed Nuts –¬† depends on what kind you get – be sure to read label and look at serving size.

Water chestnuts- 60 calories per 1/2 cup

Croutons- 122 calories per cup

  • To Top it Off — Dressings. (ALL PER 2 TBSP. )

Oil and Vinegar- 81 calories. 7g fat.

Light Balsamic- 20 calories. 1g fat.

Fat-free Italian – 13 calories. 0g fat

Thousand Island- 111 calories. 11g fat.

Honey Mustard- 139 calories. 12g fat

Ranch- 149 calories. 15g fat.

Caesar- 163 calories. 17g fat.

Salsa -depends on what kind you get – be sure to read label and look at serving size.

salad 1       salad 2       salad 3         salad 4