Monday, January 28, 2013

Green Pina Colada Smoothie

Green PiƱa Colada Smoothie
Yields 2 Smoothies at about 225 calories each

3/4 c. Unsweetened Vanilla Almond Milk
1 scoop of unflavored whey protein 
1/4 cup unsweetened coconut flakes
2 cups frozen spinach 
1 VERY* ripe banana 
1 1/2 cups frozen pineapple 
Handful of Ice

Add all ingredients to blender. Blend until smooth. Aloha and Enjoy! 

*Remember:  The browner the banana, the sweeter it is and the more antioxidants it contains!

Monday, January 21, 2013

Pine-berry-orange-kale Smoothie

I'm sure to come up with a better name for this tasty smoothie than that! But for now, it works! I tried this recipe yesterday and loved it!

Pine-berry-orange-kale Smoothie
Yields 2 large servings at about 280 calories each

8 oz water
1-2 scoops unflavored whey protein
2 Tbsp ground Flax seed
1 very, very ripe frozen banana*
1 cup frozen raspberries
1 1/2 cups frozen or fresh pineapple
2 medium navel oranges
1 1/3 cup frozen kale or several fresh leaves

Blend all ingredients and enjoy! *Remember, the browner the banana, the more antioxidants it has! Also, the sweeter it will make your smoothie!

Friday, January 11, 2013

Vote for my photo, please!

The above link is a link to my photo in a before/after photo contest.  I'm running up against a few trainers/ fitness club owners who have a fan base, so you voting for me may help me win a really awesome fitness prize!!!  Click on the link above, then click "like" on my photo. Thanks!

Thursday, January 10, 2013


I've had several people ask what Troy and I put in our smoothies that we drink every morning. Sometimes I like to switch it up, but during Navel Orange Season, I love to pick up a 10-lb bag of sweet, juicy Riverside Navel Oranges at the local grower and make that the theme of our smoothies.  Here is a list of ingredients of our typical January morning smoothies and their purposes:

Riverside Orange Pineapple Smoothie
(Serves 2 at about 270 calories per smoothie)
8oz Water
1-2 Scoops of Unflavored Whey Protein* (Promotes muscle growth/health and keeps you full, without added unneeded flavors...ick!)
2-3 small to medium oranges (Vitamin C and a whole lot more...Read my post about oranges here!)
1 1/2 cups frozen pineapple (promotes sinus health, and believe me, I have experienced improvement in this area!)
2 Tbsp Ground Flax Seed (This stuff is just so good--- you need to read my post about it here)
2 cups frozen spinach (ever watched Popeye?)

1 Frozen banana, cut into fourths (Potassium! Antioxidants!  Hint:  The browner the banana, the more antioxidants it has, so get 'em really brown before peeling and freezing them.)

And that is it!  Blend well!  Enjoy!  If you have one of these every morning, you are bound to notice a difference in your overall health, and perhaps your weight!

Stay tuned!  There are more smoothie recipes to come!

*You can find the Unflavored Whey Protein on Amazon! Click here for link!

Tuesday, January 8, 2013

How I'm Still Doing It!

It's been a little over 10 months since I posted on my blog how I lost my weight.  I think it may be time for an update!  I also found a "better" before picture.  I believe the "before" photo above is me at my heaviest, and there aren't anymore pictures of me at this weight.  I believe I was about 190 lbs.  Just before I gave birth to my firstborn, I tipped the scale at 206lbs.  EEEKKK!  Now, with giving birth to a baby and loosing all the "stuff" that *ahem* comes out after giving birth, the scale settled pretty quickly.  The only thing was, I was afraid to weigh myself.  I remember purchasing my first pair of non-maternity pants---the very same pants I was wearing in the before picture above.  I cried.  The pant size I had to purchase was a size 17.  I had never in my life been that size.  When I finally weighed myself several weeks after this photo was taken, I was 187.  So, to revisit my journey of how I lost 70lbs, please visit my previous post, "How I Did It." 

How I'm Still Doing It

At the end of May, I reached 118lbs, and now I go between 118lbs to 120lbs.  I have to say that helping my husband with his weight loss has helped keep me accountable in my own journey of keeping my weight off.  We make vegetable and fruit smoothies every morning.  We remind each other of how many calories are in foods we are eating.  We enjoy healthy, homemade meals together. We workout together.  I am so thankful for the fitness and nutrition partner I have!  

The month of December was a hard month to get through.  I have to admit, I only exercised a handful of times.  I didn't eat as well as I should have.  This is why I get it.  I get how easy it is to get out of good habits.  The "before" picture is now on my fridge to remind me of that.  When life gets tough (and it did with death, illness, and just plain busyness), it's easy to let health fall by the wayside.  But, if you end up putting these very important things on the back burner, you will end up feeling worse!  I learned that last month, so, I'm praying for strength that the next time life gets though, I get tougher!

Yesterday, I started Jillian Michael's Ripped in 30 Days program.  OUCH!  I am still strong, but I'm in pain!  It was encouraging to finish the workout today without feeling the need to hurl.  I felt like that yesterday!  My muscles have come out of hiding and are now working hard!  It's encouraging how fast you can feel the result of a good workout!

With that, I hope that you are striving to get in shape or stay in shape.  Even if you are at your ideal weight, exercise and eating healthy are necessary to be healthy!

Healthy Zuppa Toscana

I forgot to get the "heavy cream" when I was trying to make some Zuppa Toscana a few months ago.  I discovered you can replace heavy cream with lowfat milk and lowfat cream cheese!  So, here is the Zuppa Toscana Recipe, a healthier way!

Healthy Zuppa Toscana
Yield: 8-10 servings (Good for freezing!)

2 Tbsp Extra Virgin Olive Oil
1 Large Sweet Onion, chopped
2 pounds of potatoes, cut in half, then sliced to 1/4 inch thick slices (russet or gold work best, but any potato will work!)
2 cups fresh or frozen Kale, washed, drained, chopped
5 Chicken Sausages (Italian, Basil, or Spicy Italian work best), chopped
32 oz Low Sodium Chicken Broth (Organic is best!)
16 oz Regular Chicken Broth
8oz Low Fat Milk
3 Tbsp Low Cream Cheese, room temperature
Salt and Pepper


1.   Heat pan with olive oil.
2.  Add chopped onion to oil and saute until onions are translucent.
3.  Add chooped potatoes and chicken broth.  Simmer until potatoes are tender.
4. While potatoes are cooking, put milk in a mug and whisk in cream cheese.  Set aside.
5.  When potatoes are tender, whisk milk mixture one more time, then mix in gently into broth.
6.  Add kale and sausage.  Season with salt and pepper.
7. Simmer on low for 15-20 minutes, or until kale is tender.  Enjoy!