Vanilla Blueberry Smoothie!

bluberry

You’ll Need:

1/4 Cup Almond Milk

4 Ice cubes

1/2 cup frozen yogurt (Greek, or dairy free. Vanilla or blueberry flavored)

1 teaspoon of Agave Nectar

1 cup frozen or fresh blueberries

1/2 banana

1/4 cup black berries

Blend all together and enjoy!

** Easier to blend all ingredients and then add ice! **

Benefits of Onion!

onion1

Haha, its kinda funny, I used to HATE onion … like loath status. But now I add them to everything!!! Love onion now, crazy how taste buds can change once you change up your diet! Ok so … on the benefits!!!

One of my favorite things about onions is that it can enhance the flavor of any dish or meal you prepare without adding too many calories. You virtually add a whole onion to a dish if you wanted and it really wont make a difference when it comes to calorie count.

onion2

Some of the things they are known for include:

  • Awesome taste and adding flavor (obviously)
  • Lowers cholesterol levels
  • Decreases inflammation because they carry phytonutrients.
  • Improves blood vessels
  • Prevents many cancerous cells from forming.
  • Contain a good amount of vitamin C, Fiber and foliate.
  • Also provides a good source of vitamin A, so it will help your skin glow.
  • Tons of cardiovascular benefits.
  • Helps with blood sugar balance.
  • Help prevent bacterial infections.

There are tons of ways your can prepare an onion, whether you want to sauté it up and serve with some peppers as a side dish, or add it into meals like lasagna and chili.

onion3

* Tip: To avoid tears when slicing, put onion in fridge right before you plan out your meal.

Red and green onions are great raw, where as I find yellow and white onions the best for sautéing.

Onions typically keep for a good month before they go bad so store in a cool dry place. Placing onions near other fruits and veggies can cause the fruits to decay faster, to store them by themselves.

onion 4

Just a little Motivation! =)

1003463_167520726760992_708286235_n

998840_167814313398300_823993225_n

Its amazing what you can push yourself to do and all the thinks you thought were hard become almost a new beginning. You find a goal, you reach that goal and then you make another. You become your own self motivator and anything is possible if you put in the hard work, you keep a positive mind, you believe in yourself and you are confident in your self worth. Love your life and the skin your in, take care of yourself and always SMILE! =)

Superfood – Blueberries!

Love me some blueberries, and I have to eat them fast because my boyfriend will down a whole carton y himself if I don’t! These little guys are antioxidant heroes!

  • Help prevent heart disease and cancer!
  • High in iron and Vitamin C
  • known to help with age related issues such as memory loss.
  • Can help with UTI’s (Urinary Tract Infections)
  • Boosts immune system to fight off sickness and infections.
  • Known to help with vision, brain health, digestion and constipation.

blueberry

What can you do with them … well what cant you do?

  • Smoothies and drinks!
  • Breakfast, in oatmeal, cereal, on the side, on pancakes, in yogurt.
  • As a snack, frozen or un frozen
  • In pies, cakes, on top of frozen yogurt or ice cream
  • And so, so much more!!!

blue 3 blue1 blue2

Tip of the Week #3 Ohh Coffee

coff

So I know this probably isn’t the best habit to get into .. but.. it  helps hahahha

Drinking a coffee or espresso about 30 min before you go to the gym really helps. You’ll be more awake, alert and most likely workout harder too. If you just beginning your workout adventure this may be a way for you to stick to it without feeling burned out (because I know when I first started, I didn’t really like it .. )

Then after so many days your day will start to feel weird without your daily exercise ,and you’ll feel like you don’t have as much energy or maybe you don’t sleep as well as you do when you were exercising…

The point is, you want to make exercise a daily part of your life. Make it a habit, like brushing your teeth. This may be a stepping store to help you make it a “habit”.

Just cut back on the sugar and milk when you do. Make your own coffee instead of going to get one too, you’ll save on tons of calories with just a regular ol’ cup of Joe than your fancy shamncy latte

A little bit of Hydration!

So when thinking of hydration and making sure your body stays hydrated… you automatically think of the one and only….WATER. (well at least I hope you do anyways..).

But we all know what can be boring and its nice to spice it up a little here and there. So what do you choose? Vitamin water? Gatorade? Water with a hint of flavoring in it? Which is the best and which ones do you avoid because if you read the labels .. they all claim to be “good” for you…. which my lovelies, we know isn’t true!

Now I’m not saying replace your water intake with these, I’m saying its ok to add one of these every one in a while. Your body LOVES water and thrives on it at its purest form. It makes up around 60% of your body and every system depends on it. There is a reason they say 8 glasses of water a day, I tend to shoot for 9 because I like to be an over achiever like that…. =P   (standards are around 2.2 liters for woman and 3 liters for men)

OK .. On to the drinks!

The Good:

  • Smart Water- 0 sugar, 0 fat, 0 calories + electrolytes .. how can this get any better? .. plus for some reason this water tastes sweeter to me. . . . IDK why…
  •  Function: Light Weight – 11 Calories, 2g sugar, 0 fat. High in EGCG ( which is a potent antioxidant that’s known to have therapeutic treatment for disorders like cancer, endometriosis and other things.  Usually found in green tea. ).
  • Hint Water:  – 0 calories, 0 fat, 0 sugar. “Drink water, not sugar” is its slogan and it means just that. No artificial sweeteners.
  • So.. some Vitamin Waters are better than others. Original ones were loaded with fake sugars and society caught on to that little fact and the company decided to wise up. so which is good? Vitamin Water 10 Lemonade Multi-V : 25 calories. 0 fat. 7.5 g sugar. the new 10 line replaced the artificial crap with rebiana (from the stevia plant). the bad? Vitamin Water Focus : 125 calories. 32.5 g sugar. what a difference!
  • Zico Pure Coconut Water: Amazing for electrolytes, no artificial sweeteners or add-ins. less sugar than Gatorade. 60 calories. 14 g sugar. (But its natural sugar)
  • Gatorade Natural : Provides the same hydration without all the fake sugar and using natural ingredients like sea salt, natural sweeteners and fruit. High in electrolytes.
  • Propel: Low in sugar, carries tons of vitamins, and has no artificial coloring. (I like the berry kind)
  • Activate Water : Love these! Loads if vitamins, 0 sugar (sweetened by stevia plant). o calories.

gat function Drinks smartvitaactive

The Bad :

  • Fuze : Yeah it carries amazing amounts of vitamin A and E but … it had the same amount of calories as two Pepsis and WAAAYYY to much sugar  . 209 Calories. 58 g sugar
  • SoBe Life Water : ummm it has like 20g  of sugar alone, enough said. Usually sweetened with fake sugars too.
  • PowerAde : Full of fake sugars, usually around 200 calories unless you get the PowerAde Zero, which is worse because it has even MORE fake sugars (Sucralose= Splenda).
  • Regular Gatorade : Sure it has electrolytes and low calories, but its also filled with high fructose corn syrup and artificial coloring and sweeteners… I’d skip it.

so befuzegat ipower

Hope this helps! =) … win and doubt, when your not craving a little sweetness, stick to pain ol’ water, …… its free lol.