Blackberry & Coconut Smoothie

Hello! It’s been a while since I have done a new blog post.

I have been taking it easy and getting my mind and body back on track (actually a different track)!

I will write about that soon!!

For now try this new smoothie I came up with! I am sure it would taste just as good if you used any type of berry instead of blackberries if you don’t have them.

What you will need:
1/2 c frozen banana slices or 1 small banana

1/2 c plain Greek yogurt

1/2 c Silk unsweetened coconut milk

1/2 c fresh or frozen blackberries

3 tsp ground flaxseeds

2 tsp unsweetened coconut flakes

1 tsp cinnamon

a few ice cubes

Blend well and enjoy!

xoxo

Adrienne 

 

 

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Make ahead balanced breakfast

 

make ahead balanced breakfast

Hello sunshine! I made this make ahead breakfast today to store overnight and eat for the next few days. It is so good and a very balanced and satisfying meal. Fruit/oats/Greek yogurt/flaxseeds and a few add ins. Yep, that’s protein and good cards with some fiber and omega-3. I like that combo to start my day for sure!

Make it your own as usual with my recipes but here is the general idea:

1 chopped honey crisp apple

1 cup mixed berries/cherries (frozen or fresh)

1/2 cup cranberries (frozen or fresh)

2 tbsp ground flaxseed meal

2 tsp cinnamon

2 tsp unsweetened coconut flakes

2 tsp wheat germ

1 cup old fashioned oats

1 cup plain Greek yogurt

1/2 cup milk (I used 2%)

mix together and store in a tight container overnight

Makes 4 servings

You can add nuts or more spices-I just used what I had on hand but there are lots of possibilities here. I had a bag of frozen mixed berries and cherries but you could use any fruit you wanted to. If you like it sweeter you can add honey just before eating it.

Enjoy!!

xo, A

5 balanced snack ideas for you!

5 delicious snack ideas

“What should I eat for a snack?”

I am asked this question often so I put together this post to show you 5 examples of some healthy delicious snacks that I often have. A typical day for me is breakfast, lunch and dinner with 2 snacks in between, But, every day is different and sometimes it is breakfast, 2 snacks, pre workout, dinner and then another snack or breakfast, lunch, pre workout snack, dinner. It just depends on what I am doing that day. Most days I have a smoothie at some point either as a meal or a snack.

A lot of folks freak out about eating too much or too little and count calories but you know what? I strongly believe that is not the way to go.  I think that if you stick to these rules you will end up satisfying your mind and body as far as eating goes. (not to mention your sanity)

Eat when you are hungry (make sure it is actual hunger and not a result of being bored, dehydrated or tired) I have heard people say if you are truly hungry you will eat an apple>>point being it is not a craving or being bored or tired. If you are hungry you will want to devour that apple. Think about it.

Make sure you are drinking half of your bodyweight in oz of water daily-more if you sweat for 20 to 30 minutes or more or drink alcohol that day.

Balance your meals and snacks-each one should include carbs/fiber, protein and good fats.

After a workout get protein in your system within 30 min of finishing. Your muscles are begging for it and that is why protein powder comes in handy but if you plan accordingly you don’t have to use it.

Don’t feel guilty about certain foods. Just keep it positive and make sure you are getting your carbs, protein, fats and water balanced throughout the day. If you have a grilled cheese or some chicken wings-enjoy them and don’t punish yourself the rest of the day because you chose to enjoy those foods. You have a choice with everything you eat so don’t think good vs bad, I fell off the wagon with that meal, etc. Just be aware and chose what makes you feel healthy, alert, alive and energetic.

Focus on building muscle and the fat will go away. You are an athlete so act like one. Make your goal to be stronger, faster, lift heavier, squat lower, run/walk longer, jump higher….this is what will change your body.

Ok-finally, some snack ideas!!!

#1. A smoothie with spinach, banana, protein powder, ice and milk or water

#2. Apple slices or rice cakes or seed crackers with nut butter (1 to 2 TBSP) Right now I have cashew and sunflowerseed butter on hand.

#3. 1 cup Greek yogurt with 1/2 cup fruit-sprinkle with cinnamon, yumm!

#4. Nutritious bar-when you really are on the go this is a good option. If you are sitting at a desk or home all day then chose something from the fridge or pack from home. I do try to limit bars so that I can get more fruits and veggies in too throughout the day.

#5. Avocado and orange salad-dress with a bit of sea salt and dash of oil-whatever kind you like to use.

I would love to hear back from you on your favorite snack ideas that help you live a balanced & happy lifestyle!

xo, A

5 delicious snack ideas

Bean Dip

bean dip

A healthy bean dip made with white beans and mukimame!

Need:

1 15 oz can Great northern beans (or any other white bean)

1 pkg 12 oz frozen bag of mukimame-shelled soybeans (found at Target)

1/2 cup plain Greek yogurt

2 tsp minced garlic

1/4 cup grapeseed, coconut or olive oil

1/4 cup chopper nuts ( I used walnuts and pecans)

Drizzle of honey

Salt and pepper to taste

How to:

Steam your mukimame and then rinse with cold water-add to food processor

Rinse white beans and add to food processor

Add garlic, honey, Greek yogurt and salt and pepper to food processor

Start blending all in food processor and drizzle in the oil as it mixes

I would use this as a veggie dip or even a spread on toast or baguettes! I took mini peppers and stuffed them as part of my lunch today. It is a satisfying dip and tastes great too!

I am even going to try and emulsify it later this week and use it as sauce for pasta (kind of like an alfredo by adding ricotta cheese, butter and milk).

Enjoy friends!

A

 

 

 

 

 

 

 

 

 

 

 

 

 

Overnight Oats

overnight oats blog pic

Version 1 on the left >>>>>Take 1 c oats, 1 c almond milk-unsweetened, 1 tsp flaxseed meal, 1 tsp chia seeds, cinnamon and nutmeg add to bowl and stir. Place uncovered in fridge overnight. When ready to eat add fresh fruit and a few drops of honey-more cinnamon if you want too! Makes 2 servings.

Version 2 on the right <<<<< Take 1/2 c oats, dash of cinnamon, nutmeg, ginger, 1 tsp flaxseed meal, chia seeds and coconut flakes-unsweetened, 1/2 c almond milk-unsweetened, 1/2 c mixed berries-fresh or frozen, 2 heaping tbsp Greek yogurt. Stir well and place in fridge overnight. Makes 2 servings.

Enjoy!! A

Healthy Rice/Quinoa Pudding

healthy rice and quinoa breakfast pudding

I love me some rice pudding!

Traditionally it is made with rice, half and half, an egg and sugar.

Mine is made with rice and quinoa, almond milk, fruit, Greek yogurt, honey and cinnamon! I eat mine cold and for breakfast!

How to make:

In crockpot add:

2 cups unsweetened almond or coconut milk

1/2 c basmati rice

1/2 c quinoa

Cook on high for approx. 1 hour and 10 min

Remove from crockpot and add:

1 c plain Greek yogurt

1/2 c  of each fresh or frozen blueberries and peaches (or other fruit or no fruit)

1 tsp honey

2 tsp cinnamon

2 tsp brown sugar

Stir gently until well mixed

Store in fridge

This batch made three (3) 1.2 cup servings

 

Simple. Easy. Breakfast is ready. Look in the fridge. Eat.

Enjoy!

xo, A

 

 

Meal Prep-chicken 4 ways-8 mini meals for the week

meal prepping completeMeal prep!! Essential for success! I used what I had on hand and made sure to keep it quick and simple (5 or less ingredients).

The prep took just under and hour! Well worth the time because now I am ready for the week or at least the first few days!

I took 1 package of chicken breast that was 1.3 lbs and slow cooked it  for 6 hours on low with:

water to cover chicken

lemon wedges (2 whole lemons quartered) and celery (about 3 stalks)

bay leaves (2)

dash salt, pepper, garlic and coriander

**After 6 hours on low turn off and let everything cool for an hour

** Take chicken out and start shredding it with 2 forks-should fall apart pretty easy

Meal 1: Chicken salad with Greek yogurt

1 cup shredded chicken mixed with:

2 tsp feta cheese

2 tsp chopped red onion

2 tsp chopped kalamata olives

2 heaping tbsp. plain 0% Greek yogurt

Mix well and divide in half into 2 containers

Top with chopped tomatoes

Pictured below:

meal preppin chick salad

 

 

 

 

 

Meal 2: Spinach salad with chicken and strawberries

Fill up 2 small containers with fresh spinach leaves

Add 1/2 c shredded chicken to each one

Add silvered or crushed almonds to each-about 2 tsp

Add feta or shredded mozzarella to each-about 2 tsp

Add chopped fresh strawberries to each-about 1/4 c to each

Make your own balsamic dressing in separate container: 2 parts water, 2 parts oil,1 part balsamic vinegar

Pictured below:

meal preppin spin salad

 

 

 

 

 

Meal 3: Chicken noodle and mushroom soup

Cook 1 cup dry noodles according to pkg. and drain, place noodles back in pot

Strain the broth from the crock pot into the noodle pot-leaving behind the celery, bay leaves and lemons

Add 1 and 1/2 cups of the shredded chicken breast to the pot

Chop about 1/2 cup mushrooms and add to pot on med heat for about 10 to 12 min then cool and store or eat!

Pictured below:

meal preppin chick mush soup

 

 

 

 

 

 

 

 

 

 

Meal 4: Chicken, cheese and raw veggies

Take remaining chicken, split in half and add to 2 small containers

Chop peppers (any and all colors) and add to container

Add about 1/4 c chopped mozzarella cheese to each container

Add celery and or carrots (broccoli and or cauliflower would be good too!) to each container

Humus would be a great addition to this one but I didn’t have any!

Pictured below:

meal ppeppin chick raw veggies

 

 

 

 

 

 

There you have it! You are well on your way to eating right, getting doses of protein in throughout the day and not having to stop for fast food or binge when you get home because you didn’t have food with you throughout the day!

I usually eat 4 to 5 small meals per day with fruit, nuts and sometimes a smoothie for breakfast. I also have a protein shake with just water immediately after my workout.

**A typical day might be:

Smoothie or eggs and avocado/toast 7:30 am

Chicken salad with Greek yogurt 10:30 am

Workout/shake 12:45-maybe a small apple or half sweet potato too

Spinach salad with strawberries and chicken around 2:30/3

Dinner-something healthy that I make that night like fish/rice and asparagus around 6

Nuts and fruit as dessert around 9:30

Planning feels good and being prepared and ready feels good! Your body wants and needs food often! Don’t neglect it!!

It should be a top priority!!

xoxo-A

 

2 meals in one: Spiced curry pumpkin soup & pumpkin curry shrimp and rice

pumpkin curry soup Spiced curry pumpkin soup:

1 tbsp. canola/olive oil

1 small onion chopped fine

1 tsp minced garlic, 1 tsp curry powder, 1 tsp cumin, dash of salt, dash of pepper

2 cups reduced sodium chicken broth

1 15 oz canned pumpkin

1  1/4 c unsweetened almond or coconut milk

Garnish-Greek yogurt and fresh parsley or basil

 

 

Directions:

In a large pot heat oil for 30 sec then add onion-cook for 3 min then add garlic and cook for 1 min

Stir in spices, salt and pepper then add broth and pumpkin-whisk in slowly

Bring just to a boil then cover and lower heat to simmer for 15 min

Whisk in almond or coconut milk and simmer for 2 more min.

(Ready to serve at this point)

Optional-Use an immersion blender to puree until smooth

Optional-Garnish with dollop of Greek yogurt and basil or parsley

 

Meal 2: Pumpkin Curry Shrimp and Rice

shrimp curry4 tsp coconut flakes

2 cups uncooked shrimp

2 scallions

1 tsp minced garlic

1 tbsp. canola/olive oil

1/2 cup uncooked rice

2 1/2 cups leftover curry pumpkin soup

2 Dashes of each: curry powder, ginger, cumin and red pepper flakes

Garnish with Greek yogurt and scallions

 

Directions:

Pre-heat oven to 350

On stove top in Dutch Over heat canola/olive oil on med heat for 30 sec

Add shrimp, 3/4 of the scallions, garlic, 1 dash each of seasonings and coconut flakes and stir/cook for about 8 min

Add left over pumpkin soup and uncooked rice to the pot, Stir and cover then place in oven on 350 for 40 to 45 min

When done cooking in the oven remove and add 1 more dash of each of the seasonings then stir well

Garnish with Greek yogurt and the rest of the scallions

shrimp rice curry

 

 

 

 

 

 

 

 

 

 

 

 collage shrimp and pumpkin

 

 

Enjoy!  A

 

 

 

 

Green means GO Smoothie

green means GO SMOOTHIE

Green smoothies are a REAL ENERGY booster!!

Green means GO and GO and GO!

This morning at 5 am (I don’t have time for excuses therefore neither do you) I made this green monster!

1/4 of an avocado

1 c or 2 handfuls of fresh spinach leaves (or kale)

1/4 c frozen or fresh pineapple

1/4 c frozen banana or 1/2 small fresh banana

1/2 c plain Greek yogurt (like Chobani or Fage brand)

1 tbsp. chia seeds

1 c unsweetened almond milk

3 tsp. oats

A few fresh cilantro leaves and fresh parsley leaves (basil and or mint would also work)

1 tsp. lime juice

3 ice cubes

Blend very well and enjoy!

Remember you need fuel first thing in the morning!

Smoothies are great source of balanced nutrients!

In other words please put down the Diet Coke and granola bar-that is not AWESOME.

Smoothies are AWESOME!

A

Strawberry & Lime Smoothie

lime strawberry smoothie 2

Ingredients:

1/2 c frozen strawberries

1/2 c frozen banana

1/2 c plain Greek yogurt (like Chobani or Fage brand)

1 c unsweetened almond milk

1/4 small lime (peeled)

1/4 c cucumber (peeled)

2 tsp flax or chia seeds

3 tsp oats

Fresh parsley (small handful)

Blend until very smooth

Enjoy! A

 lime strawberry smoothie