Smoothie FAQ's & Recipe Round-up

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June 11, 2012 was a good day.  This was the day that after months (possibly years) of considering it, we went to Costco and bought a Vitamix.  We had gone through two other blenders and we needed something reliable to blend our smoothies.

Over three years later, we are still making a least one smoothie a day, if not two!  They make a wonderful, cold, easy dinner on hot summer evenings!  Read on for answers to my most frequently asked questions regarding smoothies and some pretty yummy smoothie recipes!

My husband has had great results with having a smoothie daily!

Smoothie FAQ's

Why Smoothies?

When we decided to drink smoothies, we were prompted by watching the documentary, Fat, Sick, and Nearly Dead.  In this documentary, a man lived for a whole year on juice.  We were inspired by his health improvement by including more fruits and veggies in his diet, but we didn't want to juice.  We wanted the fiber so we could have a meal replacement.

The smoothie is the solution to this.  Of course, juice is more nutrient dense, but lacks the ability to keep you full.  Also, we add protein to our smoothies.  So, in the end, the smoothies we consume have fruits, veggies, and protein.  They are a very healthy meal replacement.

Also, kids love them!  They are a great way to fill your kids with fruits and veggies they may not otherwise eat!

Why a Vitamix?  

As I stated, we went through two blenders that didn't survive our daily smoothie making.  Kitchen Aid was one brand and Cuisinart was the other.  We had already decided that we wanted to drink a smoothie on a daily basis, so investing in a good blender was a necessity.  We read reviews and also had relatives who used a Vitamix.  We were able to sample the use of a Vitamix while on vacation as well.  There was no question that it was a wonderful product.

There is also a 7 year warranty, which we have used, and is excellent!  We have a family member that has a vintage Vitamix that is still going strong!  You can also use your Vitamix to make ice cream, but butters, dressings, dips, flours, and soups!

What if I can't afford one?

Save up.  We did just that.  That is why it took us so long to buy one!  But, it is WELL worth it!  You can also buy certified refurbished ones on Amazon (Click here for link).

Why do I need to include a vegetable?

It is easy to get quite a bit of servings of fruit in a smoothie.  Adding a vegetable evens things out and adds even more nutrition.

What vegetables do you recommend adding to smoothies?

Spinach and carrots are two wonderful options.  Spinach isn't as bitter as kale can be, and it is very nutritious.  You can add any citrus fruit, with a bit of the rind included to take away any bitterness.  I also recommend carrots!  Carrots are naturally sweet.  The kids enjoy the color the carrots add!

What protein do you use?

We use Jarrow Whey for our unflavored protein powder (Click here for link).  We use this if we want to make a fruity flavored smoothie and we want to just be able to taste the fruit, not any other added flavor.

We also use Designer Whey's chocolate protein powder for our chocolate spinach smoothie (Click here for link.)  We vary the flavors of that smoothie by adding coconut milk and/or peanut butter.

Will I notice a difference?

ABSOLUTELY!  You will see improvement in your digestion (the FIBER), and, as you can see in the photos of my husband pictured above, eating a balanced diet (clean foods, limit processed foods, and a lot of produce), and adding a smoothie a day to your diet, may result in weight loss, and if you add protein, aid in building muscle.  My husband has lost weight and improved his cholesterol!

What about traveling?

This sounds crazy, but the Vitamix is wonderful to travel with.  Our Vitamix machine has traveled thousands of miles with us.  If your hotel doesn't have a healthy breakfast, no problem!  Staying with a relative?  No worries!  Just plug your Vitamix in, add the ingredients that you can bring or buy, and you are good to go!  Having regular smoothies while traveling definitely helps prevent tummy troubles that can come as an effect of traveling.

Packing protein and smoothie supplies for travel makes healthy eating easy while traveling!

What are some good Smoothie Recipes?

I am so glad you asked!

Our favorite recipe is simple!

Chocolate Spinach Smoothie

2 cups of coconut milk (no sugar added), 1 very ripe banana, 2 scoops of chocolate Designer Whey protein, 1 1/2 tbsp peanut butter*, 1 1/2 cups frozen spinach.  Blend well and enjoy! (Serves 2!)

*You can vary the recipe by omitting the peanut butter and adding mint leaves!

Here are some other recipes you may enjoy:

Coconut Lime Smoothie

PB&J Smoothie

Little Bit of Everything Smoothie

Green Pina Colada Smoothie

Pine-Berry-Orange-Kale Smoothie

Orange Pineapple Smoothie

For more yummy smoothie recipes, please follow me on Instagram and Facebook! 

From Fad Diets to Nutritionist

Sharisse Dalby is a lovely and busy wife and mother of three boys---eight-year-old twins and their four-year-old brother.   As a Holistic Nutritionist specializing in sports nutrition, vegetarian diets, and family nutrition, she is a beautiful picture of health!  But, it wasn't always that way.  She experienced the same struggles of weight loss many experience.  She learned from her struggles and that gave way to a profession in Nutrition!  Read on to be discover her honest retelling of how this transition took place.

How did you come to realize you wanted to change your lifestyle? 

As a teenager I was overweight and it took a toll on my body, lifestyle and self-confidence, which quickly led to clinically diagnosed depression. Through my faith, I found a renewed and deep meaning for my life. I felt a passion brewing to learn how to care for the body God gave me. Admittedly, I started with fad diet after fad diet, but eventually found my way into a healthy lifestyle that I felt was honouring to God.

What is your motivation?  How does your faith come into play?

My motivation is my faith and my family. After having my twins, I was determined to give them the healthiest start I could, and that led to a complete and permanent lifestyle overhaul. My faith is the foundation of why I do what I do! God gave me the desire and resources to become a Holistic Nutritionist and the passion to educate families and children to take care of what God provided them with.

Risse and her family

How do you include your family in your food preparation, cooking and shopping for nutritious foods?

My kids have always been included in our healthy lifestyle. And, let’s face it – I have boys and I want them to know basic kitchen skills, at least! They help me go through the flyers each week to find the healthy sale items, plan our meals, write out our grocery list, grocery shop and prepare the food. They all have a passion for food and love being in the kitchen and being able to enjoy the fruits of their labour!

Fresh pressed juice!

What are your some of your favorite go-to foods? 

Some of our favourite go-to foods are larabars, veggies and hummus, fruit, yogurt and berries, apples and almond butter and trailmix – just to name a few!

How has your view of yourself changed since starting your fitness/nutrition journey?  

I have learned where my worth and value lies – not in the size of my clothes, shape of my body, stretch marks from kids, weight on the scale – but in my Saviour who created me for a purpose … to bring Him glory. I don’t live a healthy lifestyle because I hate my body, I do it because I love Jesus!

If you could sum up "clean eating" in three statements, what would they be? 

Clean eating is eating whole foods – the foods that God gave us, an experience of healing, energizing and renewing and a balanced plate for optimum health.

BIO:
Sharisse Dalby is a Holistic Nutritionist who specializes in sports nutrition, vegetarian diets and family nutrition. She is a mom to 8 year old identical twin boys and a 4 year old boy. They love to help out at church, eat food and sign up for family running races, bike races and triathlons. Check out her website for recipes, tips and services at www.holisticnutritionwithrisse.com. 

10 Frugal Ways to Build Your Home Gym

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I am a firm believer in the fact that you don't have to spend much money to get fit.  That's right.  No expensive gym memberships that you don't use enough anyway.  No pricey workout dvd programs.  No $1,200 Boflex machines.  You just need simple, creative tools you can use in your own home, backyard, or even take with you to the park.  Here's a list of ways you can frugally build your home gym!

1)  Craigslist.  I once got a weight bench, 120-lbs in weights, a barbell, a curl bar, and two dumbbell bars for twenty bucks!  I searched Criagslist off and on on for a couple months.  When I saw the post, we called, and snatched up the amazing deal!  Big ticket items can go for pretty cheap if people are moving and/or are desperate to get rid of the items that typically take up space if they aren't being used.

2)  Garage/Yard Sales.  Dumbbells, exercise bands, and other smaller exercise equipment are commonly found at garage sales.  This is where I scored my Acu-Hoop hula hoop for two bucks!  Know the price of the equipment that it is sold for in stores, so you can know if the seller is giving you a good price.

3)  Local Facebook rummage sale groups.  "ISO" or "In search of" is a way you can post an inquiry about an item you are looking for.  In these groups, for example, you can say "ISO weight bench with weights," and hope to get a reply.  You can also scroll these groups for deals on what you are looking for.  Search Facebook for local sale groups in your area. 

4)  New Years Sales.  I know New Years Day may be a while from now, but it is when every store takes advantage of New Years resolutions and puts all their fitness equipment on sale.  If you want deals on brand new equipment, this may be the way to go!  Keep your eyes peeled for sales around the end of the year and through the beginning of the year!

5)  Make your own gym.  I made a homemade version of a kettle bell, a "kettle bottle"  for VERY cheap (view here).  I'm moving on to a homemade balance beam for my daughter.  Pinterest is a great way to find instructions on how to make almost anything for your home gym.  Weigh out the price of the materials and then go for it!

6)  Use your space.  Don't have money for a pricey gym membership?  No problem!  Set your gym up in your garage, spare bedroom/office, or a covered patio, weather permitting!  

7)  Use items in your home or yard for equipment.  A blogger, "Diary of a Fit Mommy,"  uses her couch to workout.  Use your stairs or steps if you have them.  Pinterest has some great stair workouts.  Use sandbags or bags of (clean) kitty litter to do squats with.  Use wash cloths under your hands or feet on a slick floor to make plank exercises more challenging.

8)  Turn your backyard into an obstacle course.   Use stools, chairs, or benches, outdoor toys, pool noodles, balls, You can set it up in a way that is challenging for adults, but fun for kids as well.  Is it hot?  Throw the sprinklers on for an extra "challenge."

9)  Use your kids.  Be safe and mindful, of course, but if you have small kids that aren't afraid of riding on your shoulders while you do squats or sitting on your back as you plank or do push-ups, then include them!  Use them as weights!  Chances are, they'll enjoy it!  You can use this post as a reference! 

10)  Amazon.  If you aren't a DIY-er, don't have time to go to garage sales, and don't want to wait till New Years to get a good sale price, Amazon just may be the way to go.  I bought a 40-lb weight set for my hubby nearly three years ago.  It is still about the same price, and at $49.99 for 40-lbs of adjustable weights with the dumbbell bars, that is a great deal.  I've looked in stores, and can't find a set at this price.  We still use them three years later!  The best thing about Amazon is that you can compare prices around the internet and you can also read a good amount of reviews before you make your purchase.

What ways have you built your home gym on the cheap?  How have you saved money while getting fit?

Did you like what you read here?  Follow me on Facebook, Instagram, Pinterest, and Twitter for more frequent fitness and nutrition related posts! 

FREE Fitness Blender Jump Rope Workout

Every once in a while, I come across people who are doing exactly what I would want to do if given oppurtunity.  Daniel and Kelli at FitnessBlender.com are doing just that.  The married couple is taking on the fitness world in a way that most don't:  They are making their workouts available for FREE.  There is no catch.  Everything at FitnessBlender.com is run on donations.  What an awesome gift to give people!  I am so glad someone is doing this!  I am a true believer in the fact that fitness shouldn't cost, or at least it shouldn't cost much.  

Kelli does the workouts in a garage-turned-studo and they edit them in their home office.  The result is professional workout videos that are very easy to follow.  I recently bought my kids jump ropes, and because of my lack of height, I realized those jump ropes were actually the perfect length for me!  Ergo, my inspiration to find a good jump rope workout!  I had to look no further than FitnessBlender.com.  

I completed the workout and was covered in sweat.  It was only 6 minutes (aside from warm up and cool down), but extremely intense.  This workout challenged my coordination as well!  The kids enjoyed seeing their mommy jump rope!  Do you have a jump rope handy?  If you are around 5'2" like me, you most likely can use your kid's jump rope!  Try this workout and let me know how it goes.   (This particular workout is not for those with lower back, hip, or knee pain or problems.) 

Visit Fitness Blender's You Tube Channel to get access to all their FREE videos!  They have over 400 workouts for every fitness need and level!  They can be an unbelievable blessing to the everyday person who cannot afford $50+ workouts!  And by the way, they didn't pay me to say any of this!  I just want to spread the news of how good FREE fitness can be!

Fabulously Fit Mom: How she lost 40lbs, kept it off, and is keeping her family healthy!

Meet Tara Bialek.  She is a gorgeous wife and a inspirational mother of three beautiful kids.  She has her own business and on top of that, she takes time each day for God and for fitness.   We first met through Instagram.  I loved how her love for God glowed through her posts and I enjoyed her HIIT workouts!  Recently, I had the privilege of asking how Tara got to where she is now in her fitness journey.  Read on and be inspired! 

How did you come to realize you wanted to change your lifestyle?

When I was in college at the age of 20, I was caught in the college life of staying up too late, partying and being super lazy. I was also lost. I didn't know what I wanted to do when I grew up and felt depressed about the weight gain that I experienced in my first few years there. I remember walking into my favorite store and not being able to fit into the largest size there. I was at a low. I felt like I was in a hole and couldn't get out. I went from being an active athlete in high school to 30lbs overweight and lonely a few years later. After that store incident and a bad breakup I knew it was time to do something. I started walking around campus and eating better. I researched about nutrition and started incorporating what I was learning into my life. I also started doing home workouts like TaeBo and the "OLD SCHOOL" Firm videos. I was too embarrassed to go to the gym, so I did what worked for me. AND it worked. About 6 months later, I lost the weight and was looking into nutrition programs because I was so interested in learning all that I could and helping people live a healthy lifestyle. I transferred schools and got my Bachelors in Nutrition and Dietetics and then went on for my Masters in Education so I could teach!

What is your motivation? How does your faith come into play?

​My motivation now is my family. I want wellness to be a part of their lives...part of their foundation. I want to live a LONG, healthy life with them and experience every part of life with my family. Before, when I was originally going through my weight loss journey, I was doing it because i wanted to look good. Yes...that's the added bonus of feeling GREAT, but now I do it because it's my time to push myself and get my endorphins going. I feel amazing after and have a totally different mindset for the day. 

My fitness and the WORD are those things that are a non negotiable for me. They need to be part of my day somehow. God has changed the way I look at health and fitness. It was first all about ME and now its about taking care of the body God has given me, showing others that wellness is important and loving people right where they are. God has given me a platform now to use what I have learned and what He is guiding me to do, to help share His love with the world. My mission, my purpose is to share His love---and what better way to do it then to help others learn to love their bodies and feel good in their skin? Love them right where they are and every step of their journey.  

How do you include your family in your fitness journey?

​Fitness and nutrition is a part of ​me now. My husband actually now LOVES working out from home with p90x3 and Bodybeast. He's totally changed his tune about home workouts and has lost 40lbs! My kids are always joining in and we make "moving" part of our lifestyle. We swim, walk, play outside all of the time, ride bikes together and hike. It's just what we do. I want to make it fun for them!  

What are your three favorite go-to exercise moves?

​My favorite go-to workouts would be HIIT workouts! I love the high intensity intervals of high knee jogging or skipping (jump rope) for 45 sec and then doing squats for the next 45 seconds, alternating between a strength move and cardio move. The workouts are 30 min and I feel awesome after. I burn a lot more than hitting up the treadmill and lifting after. That's boring to me. I wouldn't be able to sustain that. I actually tried the gym and went for years before I was married and see much better results now from home workouts!

How has your view of yourself changed since starting your fitness journey?

​I honestly think the reason why my view of myself has changed is because I am growing everyday in my faith and I see how much God loves me.  I find my identity in Him and He thinks I am beautiful.  I definitely struggle with this and have so much in the past but everyday I ​ask God to show my how He sees me.  I don't ever want to find my true identity in what others think of me. If that were the case, I wouldn't be able to share my journey on social media like I do.  If I didn't put myself out there and be vulnerable, how would I help people?  How would I be doing what God has called me to do?  God is stretching me and showing me how GREAT His plan is for my life so everyday I renew my mind with His promises and how much He loves me.  That change of focus and mindset  is what drives me to be healthy and share it!  

If you could give one fitness tip, what would it be?

I tell my clients that it's so important to CHANGE your mindset in order to create LONG TERM change in your health.  They need to see how much they are valued and how amazing they are as they go through their wellness journeys.  I always recommend a book like the Compound Effect or Crash the Chatterbox (depending on their faith)  to help them on their wellness journey.  Changing your MINDSET is the most important tip that most people leave out of the fitness equation but if you don't....chances are you will never believe you are worth it and you won't give your health priority over most things in your life.   

If you'd like to see what Tara is sharing to inspire others on social media, you can follow her on Facebook here, or you can follow her on Instagram here. 

Welcome to My Garden!

I've had this blog for 7 1/2 years now and I've never shared my love of gardening.  That is just a shame!  I've been gardening in my backyard for about 3 years.  Last fall, we took a huge step and turned our not-so-nice front lawn into a front yard garden.  It was a huge amount of time and effort, but it was absolutely worth every bit of it!  Everything in my front yard garden is now on a drip system that is saving us money, but we get a beautiful garden that produces food and beauty for us instead of a lawn that never looks good.  I'd say that is a pretty good deal!

The fruits of our labor!

Frugal Gardening

Our family chooses to buy organically what is called "The Dirty Dozen."  Most other things we buy from our local farms, which we are very blessed to be surrounded by.  These farms are cheap and, although they are not officially labeled organic, they are organically grown and pesticide free.  Cheaper than buying any of this produce, though, is growing it!  

In our entire yard, we are currently growing (most of which are producing or will produce soon) crookneck squash, zucchini, five varieties of tomatoes, seven varieties of bell peppers, two varieties of blueberries, several varieties of cucumbers, two varieties of strawberries, Bartlett pears, Fuji apples, Pink Lady apples, red grapes, Hass avocados, tangerines, two varieties of peaches, Mandarin oranges, navel oranges, lemons, limes, Santa Rosa plums, apricots, watermelon, cantaloupe, sage, rosemary, dill, cat mint (cat nip), lavender, artichoke, onions, garlic, lemon mint, and spearmint. Most of those plants and trees are actually in our front yard.  

The cheapest way to organically garden is to grow from seed.  However, this year both Costco and The Home Depot had organic plants for very cheap.  I did find than some of these plants carried blight, a disease that is very contagious among tomato plants and must be disposed of.  I threw away three plants because of this, but our fruit coming from the other plants has still outweighed our cost.

The price of seeds and plants, and even the minimal water used from the drip system to water these food-bearing plants doesn't come close to the fruit we see come from it.  It truly is a frugal way to get food. 

This is just a part of the process of converting our yard from not-so-green grass to a beautiful, water-wise garden.  In the lower right photo, I am laying rock with the help of my 78-year-old neighbor.  Whenever I was outside working, he was faithful to come and help, despite me verbally worrying about his physical condition.  He taught me all about laying and repairing pipe!  He was such a blessing in this process!  Now, back to the subject of rock.  I laid about 7 tons of rock by myself.  My hubby got to help with some, but, during the workdays, I plodded on, determined to get our yard done! That, by far, was the hardest I ever physically worked!  Core workout, anyone?

Fitness in Gardening

How does all this gardening fit into fitness?  Well, aside from the nutrition we get from all we grow, it is physical work!  Some may not enjoy this kind of work, but I actually enjoy trimming my plants, deadheading the roses, pulling the "occasional" weed, and, of course, picking our harvest.  Then there is the heavy occasional labor like hauling plants, digging holes, trimming trees, and moving soil!  A garden is living, and therefore you have to actively attend to it.  It is work, but it is work that helps keep me fit and feeds me good food, so it's a win-win! 

Family in Gardening

In addition to the physical fitness I get from tending to my garden, I enjoy the benefits of having an opportunity to teach my kids how to grow their own food.  That is priceless.  My oldest son told me the other day, 

"Mom, when I grow up, I'm going to teach my kids how to garden because you taught me to."

This garden-loving mom just about had her heart melt to the floor!  As a homeschool teacher, I can teach about nutrition, gardening, science, and nature all through my front yard.  Since putting in the nearly 200 plants that make up our front yard garden, nature comes to us.  We released lady bugs in our yard several months ago.  They've made themselves quite comfortable eating aphids and are still in our yard.  We get lizards and birds (although our cat keeps close watch on them!), beetles of all kinds, butterflies and dragonflies, moths, and praying mantises.  My children love to see all of this right outside our front door.  

Meet "Zippy,"  a hummingbird who watches over our yard!

One bird in particular has found his way into our yard and our hearts.  He (we think!) is a very territorial hummingbird.  He chases any other birds out of our yard, and perches himself in a tree or on our tomato cages and just sits and watches.  He comes close to us without flying away.  We can watch him dart and dash through our yard, protecting all "his" sweet nectar-bearing plants.  Because he made himself at home and claimed our yard as his own, we decided we would name him!  One of my sons wanted to name him,"Dusty" while my other son wanted to name him "Zip."  I just combined the names and so we call him "Zippy!"

I am so pleased that my kids get to experience nature on a whole new level compared to a lawn.  They get to observe how things grow, if they bear seeds, change color, or smell a certain way.  The education from our yard seems limitless!  What a way to enjoy God's creation!  

Left: "Zippy" the hummingbird enjoy nectar from our Mexican Sage.  Right: A Swallowtail butterfly enjoying our geraniums! 

Faithfully Gardening

Gardening and running are two activities that for some reason open my mind up to be in awe of God and prayerfully thank Him.  When I walk out my front door, I walk immediately into this beautiful garden with flowers blooming, birds chirping, butterflies fluttering, bees buzzing, and the warm smell of sunshine on herbs, and I am overwhelmed with what God has blessed us with.  I can see tangibly how He is providing for us in the Summertime (a time when money is tight in our household).  I am reminded often of this verse as I see the birds in my garden, 

"Consider the ravens: they neither sow nor reap, they have neither storehouse nor barn, and yet God feeds them. Of how much more value are you than the birds!" 

Luke 12:24

The Bible so often uses nature to describe the glory and works of God.  What a blessing to be reminded of that in our own front yard!

I love our front yard and I love to share it with people, whether that means bringing extra basil to church, sharing Zoodles from my garden with friends, gifting friends with flower arrangements, or letting friends and family walk through our garden and pick blueberries.  So, without further ado, here is our front yard garden...

This is the bottom and main part of our front yard.  The stairs lead to an embankment of land that we also transformed with pathways, fruit trees, and water-wise plants like lavender, a butterfly bush, and lantana.

Almost everything in our garden that is not a plant, mulch, or rock, has been so kindly donated by neighbors and family who cheered us on as we worked months in our yard transforming it into a garden.  This child-sized garden bench and stones were donated by a neighbor who's grandkids had grown too big for the bench.  The figures of the children on the swing was my grandma's, and the fountain bird bath was given to us by my mother-in-law!  Now that is what I call frugal!

This is our outdoor/indoor kitty named Olive.  Since we've converted our yard, she's been busy keeping birds, lizards, and gophers away from our plants.  When she isn't busy doing that, she is soaking up the sun!

The steps in our garden were actually a diseased Liquid Amber tree and another tree that we had to cut down.  We repurposed them as steps by cutting them into the sizes we needed for each step.  We cut a flat end and left that at top, while we dug into the ground so the rounded end would stay put.  We made sure each log step stayed in place by metal pipes cut to size.   I originally wanted railroad ties for our steps, but in doing a little research and having Home Depot tell us that they can't be cut or handled by their employees with out long sleeves and chemical gloves, I decided that wouldn't be the best fit for our organic garden!

Although this purple pepper looks great, it was bitter.  Any tips for sweet peppers?

Thank you for letting me walk through my garden with you!  Do you like gardening or does the thought intimidate you?  I hear so many people tell me, "I don't have a green thumb!"  And to that I must say that my thumb isn't naturally green!  It took practice and trial and error to grow anything!  I'm still learning and will always be learning!  That is most of the fun!