Month: April 2016

Smoothie Queen

Recipes

Smoothie Queen- that’s me. I drink a smoothie almost every day. I dream about the cream and cookie shakes I used to drink when I was at the mall with my mom growing up. But these are different (and taste just as good… okay pretty close). In fact, this smoothie is very healthy and a great way to start the day. The best part is? You can’t mess it up.

This is what I use, mostly because I often have these ingredients at my house.

Green Smoothie076cda82-92ce-4321-8afb-7e97db65a032
¾ cup plain greek yogurt
2 cups spinach (yes, stuff it full!)
5 frozen strawberries
1 banana
1 cup Ice
½ cup water
Dash of cinnamon
Your favorite Vanilla protein powder (optional)

If you don’t have a super duper blender, blend yogurt, spinach and water first, to get the spinach reduced down all the way. Then add additional ingredients. Pour into a mason jar for easy travel or whatever protein bottle you have. This is good to make the night before, but drink within a day or two. Play around with variations of this… frozen blueberries, raspberries, freeze the banana (without the peel), chocolate protein, almond butter, chia seeds, you can’t go wrong!

A serving of protein, veggies and fruit all at the start of your day? Yes, please. I like to prep this at night so I don’t have to get all these ingredients out in the morning. Sometimes I even make a little extra and drink it for a bedtime snack or part of my dinner. I personally like to drink my spinach because, frankly, salads don’t fill me up, and let’s be honest, they taste better when someone else makes it for me. This is a great way to get in a veggie in the blink of an eye. Whichever combination you chose, don’t forget the spinach.

5 Swaps to a Healthier You

blog posts

Fortunately, there a million ways to get healthier and stay healthier. Some are harder than others, like putting down that ice cream. But most can be simple swaps that will go a long way in your healthy journey. Here are a few:

 

  1. Drink Water

This may be the most obvious swap of all, but it also makes the biggest difference. I make a point to stick to water and coffee, and an occasional sparkling water when I need some bubbly. Okay and an occasional* glass of wine. Sugar filled juices and teas are the easiest way to add additional calories and junk into your diet, and they come at a hefty unhealthy price. Stick to water only as your primary liquid, it is your friend. And makes a huge difference in your awareness, muscle performance, and overall wellbeing. I drink about 90oz of water per day, that’s about 5 plastic bottles worth. How much water do you drink a day?

 

  1. Get your Chef on

For those of you who say you aren’t good at cooking, or don’t know where to start in the kitchen, try cooking your favorite restaurant meals at home. Is your restaurant go-to chicken fingers and fries? Try panko-crusting chicken and baking it in the oven with sweet potato fries. Maybe you’re like me and can always go for the fish tacos? Think up those ingredients (tortilla, fish, aioli mayo, cabbage) and construct your own masterpiece. Cooking at home not only saves a huge penny in your bank account, but it’s also much healthier- and fun! Obviously (well, hopefully) you won’t have that greasy goodness dripping down your chin from a giant burger, but there’s something satisfying about building your own concoction in your kitchen. What? No time to chat over sangria and artichoke dip?

 

  1. Stove top

How did people live without a microwave? I try to heat all my food on the stove instead of the microwave when I’m home. Not only do I think it tastes better, but it also gets what was crisp, crisp and keeps more nutrients in the food. Overheating/cooking food removes nutrients your body needs.

 

  1. Take a Lap

No, not a nap. Take a lap- around the grocery store. I’m sure you’ve heard that the healthiest food at grocery is around the perimeter- cue the beer drinkers confirming their cooler along the perimeter is healthy. This is not just a coincidence at some stores- it’s really a thing. Try shopping only around the edges, getting fresh produces, fresh meats, dairy and deli products, skipping the very middle where the hostess snacks live.

 

  1. Oil Up

 

Swap butter for olive oil. Olive oil has more health benefits than butter, and is a more versatile ingredient. If butter is your thing, make sure it’s real butter and not margarine. As with both yummy ingredients, use them in moderation. Or if you want to get serious, try not using them at all. They are high in calories, which is okay, but neither are something your body needs. You can avoid them by steaming veggies, cooking meats in their own juices, and eating toast dry.