Green Pina Colada Smoothie

Green Piña 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!

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!

Vote for my photo, please!

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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!

Smoothies!!!!

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!

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!)

Ingredients:
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

Directions:

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!

Exercising with Kids: Make it possible!

I know what you're thinking.  Trying to get a workout in when kids are in the picture can be quite a hurdle to jump over.  Throw one baby into the mix and it is nearly impossible to entertain them while exercising.  I've never had a baby who enjoyed watching me exercise.  I don't blame them.  Having to sit and watch myself huff and puff like the big, bad wolf would make me want to cry too.  Throw any more kids into the mix and they fight with each other, or pull on you, or will do anything to get you to stop doing all those weird super-hero moves and pay attention to them.   So with nearly 5 years of motherhood and three kids under my belt, I have come up with several solutions to this challenge.  Not to say that it still isn't a challenge for me.  It still is the biggest challenge I face in regards to fitness.  That's right.  Even more challenging than pikes on the exercise ball or plank jacks.  So, if you are finding that kids and exercise don't mix, here is the scoop:

-Tag team it.  Have your spouse/friend/co-worker/neighbor/mother/sister/brother who has the same fitness goal as you, whether they have kids or not, join in your efforts to get fit.  Have them watch your kid(s) while you workout, and then switch.  If the person has kids, its an even sweet deal because they get a kid-free workout out of it too.  Make sure, of course, that you exercise in another room---where the kids aren't!

-Exercise while the kid(s) nap, before they get up, or after they go to bed at night.  This is one I try to do, and sometimes get to.  But, I think Owen has a sixth-sense that can tell when I am up in the morning, even if I am on the other end of the house.

-If the kids are old enough, have them exercise with you.  They may loose interest in some parts, but my kids always find jumping jacks fun and will wait quietly in anticipation for that part of my workout. This encourages them to be proactive in their fitness at a young age!

-Use your kids as a exercise tools.  A push-up is a lot more challenging with a 40-lb preschooler on your back.  Below are some examples of exercises you can do with your kids.  BE CAREFUL, though, you don't want to hurt yourself or your kid in the process.  I wouldn't do much more than a push up or a plank with Jackson on my back because of his size.  It is easier to work with a 20-pounder or under.  If your child doesn't hold up his/her head yet, don't do this!  

-Put the kid(s) in a stroller and RUN!  They will enjoy the fresh air and the fast pace.  You'll get a good workout.  While they are still strapped in the stroller, you can finish up with 25 squats, 25 jump lunges, and 25 push-ups.  

-Put on a movie.  I know it's not the ideal thing to do with your kids.  It is only 30 minutes, though.  Getting your workout it will make your day and their day better, so it's worth it!

-Get a gym membership and GO!  Take advantage of the childcare, if you have the $$$!

-JUST DO IT.  Sorry Nike.  I stole that.  But seriously, folks, no matter how long it takes you and how frustrating it can be to exercise with kids interrupting, just get through it.  Sometimes it takes me 1 hour and 15 minutes for me to do a 35 minute workout.  Yes.  I get frustrated.  But, I NEVER regret continuing on and finishing the workout I started.

Just remember, your child's fitness starts with YOU.  If they see you exercise and eat right, they will mimic it.  They will want to be fit and healthy.  You are their example.  What a better way to teach them how they can give God the glory with the body He gave us?  With that said, have you worked out today?

 Push up with a child.  Do 10-20 of these depending on the weight of the child.  I honestly couldn't do many of these with this big boy on my back!  But, boy do I feel it!  

Push up with baby.  Place baby laying flat on floor.  Do a pushup over them, make a it goal to go down far enough to give them a kiss on the cheek each time you go down.  

 

Chest press with baby.  Lay on ground with legs bent and feet flat on ground.  Hold baby close to chest.  Push up all the way and bring child back down.  Make funny faces while doing it and your baby will be sure to be entertained!

Swing through with baby.  Hold OLDER baby under their arms.  Extend arms. Bend legs into a slight squat, making sure your knees don't go over your toes.  "Swing" baby slowly through legs and return to start position.  Do this for 12 reps.  Pause and repeat if baby is enjoying it.  Owen likes to hang his head back so he gets the "up-side down effect." You can also place one hand under your baby's bum and one under his neck and shoulders to support him if the baby is younger or your more comfortable with that position  (Pictured below).