Tag Archives: smoothie

Best of Both Worlds Smoothie

22 Jun

Sometimes, you can’t just choose one flavor. And sometimes, that is just okay.

Why not get the benefits of fruit, and vegetables, all in one glass, without getting a yucky mixed flavor taste? This will solve all the problems for us indecisive ones..

The Best of Both Worlds Smoothie


-1 frozen banana

-3 frozen almond milk cubes

-1/2 cup Greek yogurt

-1/4 cup cooked oatmeal

-1/4 cup almond milk

-1T chia seeds

*Pour half into glass and set aside

Strawberry layer

Add for frozen strawberries and ¼ tsp coconut extract, and 1T shredded coconut to base. Blend, and pour into a different glass.

Green Layer

-Pour the other half of the base back into blender. Add a handful of spinach, ½ tsp greens powder, and 1T peanut butter (or peanut flour for lower calories). Pour on top of strawberry layer in glass. Enjoy!

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Strawberry Benefits

1) 1 Cup has only 43 calories and 13% RDA fiber

2) Contains the antioxidant compounds called phenols

3) Phenols fight inflammation in the same way over the counter drugs do

4) Fights cancer due to antioxidants, vitamin C, folate, and flavonoids

5) Decreases chances of muscular degeneration

6) 136% of RDA’s vitamin C

7) Rich in manganese, which is great for bones and inflammation

Spinach Benefits

1) 20% RDA fiber in one cup

2) Contains flavonoids, phytonutrient with anti-cancer properties

3) Rich in neoxanthin and violaxanthin which are two anti-inflammatory agents

4) Rich in antioxidants—Vitamin C, Vitamin E, beta-carotene, manganese, zinc, and selenium

5) Inhibits the angiotensin I-converting enzyme which aids in lowering blood pressure

6) Rich in vitamin A which is beneficial for the skin, and fights sickness in the body

7) Rich in vitamin K (1000% RDA), which helps density and strength of our bones, and aids in brain functioning

 Source: HealthDiaries.com

Strawberry Shortcake Smoothie

4 Apr

No chocolate, OR peanut butter?! You may be asking yourself what kind of smoothie is this. I know, usually any shake I make HAS to have one or the other..

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But guess what, no chocolate or peanut butter, and still extremely yummy! I had frozen strawberries I wanted to use, and decided I hadn’t had shortcake in awhile :p

This tasted amazing after a nice weight workout at my gym on campus. I got in lots of good leg work and even some arms:) And of course right after, I knew what I wanted..a smoothie in a bowl. Yes, I love making my shakes so thick that you can eat them with a spoon. So much more enjoyable.

It is SO important to refuel right after a workout, within 30 minutes. You are constantly breaking down muscle as you workout, and until you refuel with some good protein and carbs, your body won’t stop breaking those muscle fibers..So the quicker you get that fuel in, the better recovery you will have!

You may ask, strawberry shortcake, as a smoothie?! How?! Well, that’s exactly what I’m about to tell you!

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Strawberry Shortcake Smoothie
-1 scoop vanilla protein powder
-1 cup almond milk
-1/4 cup cottage cheese (or Greek yogurt)
-1/4 cup oatmeal
-5 big frozen strawberries
-1 tsp each: cinnamon,butter extract, vanilla extract, psyllium husks (or guar gum/xanthan gum-it’s for thickness!)
-Optional: 1 or 2 T honey or stevia to taste, any toppings you desire (coconut, chocolate, fruit, ect)
Directions: blend altogether in a blender, pour into jar (or even a bowl and eat with a spoon!).

Total Body Strength 1

17 Mar


My family was never one to necessarily celebrate this fun holiday, but I know many people do! Whether it be making fresh corn beef and cabbage, or making yummy leprechaun desserts..What is you’re St. Patrick’s Day tradition?! Look back to Friday’s post about my Peanut Butter Apple smoothie if you want a healthy way to celebrate this green holiday:)

On to my post for today, I decided to take a break from my recipes and show you my side of fitness that I love!

Some people think that cardio is all you need. All they do is run or get on the elliptical/bike and call it a day. Well you might see a high number of calories burned while doing cardio, but once you stop, that’s where you’re body stops burning.

But did you know that strength work with weights actually allows your body to continually keep burning that extra fat long after you leave the gym? Research actually shows that’s for every pound of muscle you add, your body burns 50 more calories a day. It also shows that after a weight training session, your body can burn up to 15% more than it normally would have that day!

For the ladies out there reading: “Weight training is only for guys”, is something I hear pretty often. And that proves to be a true mindset of many young women, as whenever I go into the weight room section, I’m usually one of the few girls among the crowds of guys. But that statement isn’t true. And if you’re scared you’re going to look like this huge muscle builder by simply adding a couple of weight training sessions to your week, please throw out that false thinking right now! Weight work will allow you to keep toned and replace any of that unneeded, extra fat with muscle.

And if you are an avid runner or any athlete actually, strength work will help prevent injury. As a competitive runner for many years myself, I know whenever I began to have knee pain or other injuries emerged, it was always in one of my “weaker” times; times when I wasn’t focusing on any kind of weight work or on strengthening my body because of filling my time with all the miles demanded of me. But from experience let me tell you, you will never achieve your highest potential without strengthening your muscles. Your body just isn’t naturally made for 50 mile running weeks (which was my case back then), or for any very active lifestyle that is constantly pushing the body.

So to sum it up, whether your focus is on weight loss, staying toned, or competing to your best ability, strength work is something you should begin incorporating in your every week schedule! After resigning from my college running team, I’ve changed my idea of exercise and working out to a lot more “weight focused” rather than “cardio-focused” :) Below I’ve listed one of my many days at the gym. This one is a quick, yet a beneficial weight session that you can do in minimal time when you’re in a rush or have a lot to do. It’s one of my go to workouts as a busy college girl always on the run!


Strength Workout
-Preform 3 sets of the following 4 exercises consecutively: 25 squats with dumbbell, 25 db lunges, 25 kettleball swing squats, 10 push ups
-Rest 1 or 2 minutes in between each set and circuit
-Next circuit of 3 sets each: 10 reps each arm bicep db curls, 10 tricep extensions, 10 arm rows each arm.
-Ab time! 3 sets of each on ball: 25 crunches (with or without db), 25 side twists on ball, 25 backward crunches (as I like to call them, or what some people call “ball jackknife”.

Peanut Butter Apple Smoothie

15 Mar

A smoothie..served in a bowl?

For me, the best way to enjoy a smoothie is with a spoon! I love when it’s so thick, that serving it in a bowl is the best option :)

Smoothies are such a healthy, well-rounded choice for breakfast, a snack, post-workout or even dessert! And the best part, you can make it whatever you would like. Feeling a sweet craving? Make a chocolate one. More in a fruity mood? make a strawberry banana one. In the middle between the two? Then this peanut butter apple one is for you! Smoothies are so customizable, you can make them according to your own sweetness liking, and according to your own dietary needs! For me, I usually always add a scoop of protein powder to get some extra protein and substance in me..but if you aren’t a fan of it, then just simply don’t add it :) I promise it will be delicious either way!

This specific recipe will allow you to get in some fruit, lots of good protein, healthy fats, and even some veggies! (say what?!) Yep. Would have never known, but there’s some greens in there! Try it out before you judge it, I can verify you will not taste it whatsoever:)


PB Apple Smoothie
-1 small apple, cored and diced
-2 T peanut butter (or pb2 for lower cal option)
-1.5 cups almond milk (or milk of preference)
-1 scoop vanilla protein powder (can omit, will just be a little thinner)
-1/4 cup greek yogurt
-1/4 cup oatmeal (sounds weird but makes it more thick and yummy!)
-1/2 cup spinach (promise you won’t taste it! Just adds nutrients and color)
-1 tsp vanilla extract
-stevia/sugar/agave to sweeten
Directions: Blend all together! Pour into bowl and enjoy with a spoon :)