The Smoothie Experiment

     Post workout, or just a nice sunny day, I'm always in the mood for a smoothie. Inspired by all the recipes being shared lately, I decided to attempt some green drinks that my other half would enjoy.

Green Berry Smoothie (left)

orange juice [not from concentrate]

organic baby spinach

organic plain greek yogurt

frozen banana

frozen strawberries

frozen pineapple

frozen blueberries
organic honey

Green Monkey Smoothie (right)

organic soy milk

organic baby spinach

organic plain greek yogurt

frozen banana

natural peanut butter
organic honey

Top 5 Weight Loss Tips

     Over the past several years, my weight has been a roller coaster. At one point, it was becoming comical how often strangers would ask if I was pregnant. Now it's difficult finding a balance -- I'd like a toned belly without losing too much weight. Since I've given up before, I hope this time I will stick with these changes.

 [mini pita pocket with roasted red pepper hummus & cucumber]

My TOP 5 TIPS to become healthier without trying:

#5- Have a glass of water before each meal. Cut back on unnatural drinks with high fructose corn syrup. I always keep water nearby, and occasionally add a little fresh lemon, or tiny splash of iced tea. 

#4- Munchies. Make healthy snacks easy to access and eat. Hide the treats. Fill up on veggies or fruit just before meals, and have snacks if necessary.

#3- Sleep more. Get at least 8 hours of rest every night, and take time to wind down. Power naps are excellent for those days you need a second round of engery in the evening. I used to not be able to take naps, but if I'm exhausted enough, and the curtains are drawn, it can be quite relaxing under the covers for 20-45 minutes.

#2- Eat breakfast! Every day. Even if it's just a piece of toast with jam, fruit, yogurt, small scoop of granola, oatmeal, or a bagel. 

#1- Strength training. Whether you do squats, lunges, crunches, push-ups, or various arm exercises with 5 lb. weights -- get those muscles moving! I noticed a huge increase in my metabolism when I started focusing on strength training at least once a week for 10-20 minutes. Try listening to music every other day that gives you the wiggles... dancing is a great way to sneak in a little cardio.

Avoiding Comfort Food

     When the stress starts to pile on, I crave anything loaded with salt or sugar. It's difficult to avoid comfort foods. But what's worse than stress eating? Skipping meals.

     I've noticed that when I try to diet by skipping or scanting on meals, it usually causes my belly to gain more jiggle. Unless you're properly fasting, and not eating comfort foods in between, aiming for a low number of calories each day will most likely result in retaining weight. Plus, it's a setup for failure if you have a goal that you won't be thrilled to stick with in a few days...

     It was hard to get into the habit of getting ready 30-45 minutes early, and finding snacks I don't get bored with, but taking the time to prepare small bites for throughout the day has made the biggest difference. I rarely leave the house empty handed.-- Lately, I've been cutting up fruit and packing at least half a sandwich with baked chips, but if I'm in a hurry I'll just grab a granola bar, the jar of peanut butter with celery or crackers, and an entire bag of trail mix. It helps to have a cute lunch box, and plenty of containers to pack your food in (I try to be eco-friendly). I want to buy these 'lunchskins' because my containers are too bulky- https://www.lunchskins.com/

     I'm always looking for new ideas to curb hunger, so please share your favorite healthy snacks in the comments below!

The List

    Although I miss my voluptuous body, it seems the pounds have been melting away without trying (I lost about 40 pounds in the past ten months). I've slowly changed what I buy, and how I eat.-- Years ago, I was taking the easiest route most days with rice-a-roni and cheap chicken, drive-thru bean burritos, or boxes of frozen diet meals. Recently, a few people have asked what I'm doing differntly, so below is today's grocery list. Some of the staples I currently have on hand are:  organic lettuce, organic apples, organic red potatoes, organic zucchini, organic whole milk, orange juice (not from concentrate), organic/free range eggs, organic/free range chicken breasts, uncured apple smoked bacon, bread (no preservatives- keep in fridge), sour cream, gouda and pepper-jack cheeses, etc... you get the idea. Before forcing myself to workout today, I had a mini bagel (no preservatives) with organic light cream cheese, a berry smoothie* (see recipes), multigrain-flaxseed water crackers with natural peanut butter, and a banana. ONLY 6 MONTHS UNTIL SUMMER!


     The key to a successful workout is finding an array of music that gets you going, and not wanting to stop. Nothing moves the soul like a good song. Here's a couple suggestions: 

dubstep-  We Bang, 'Smash The Floor'

90's- Outhere Brothers, 'Boom Boom Boom'

classic- Michael Jackson, 'Bad'

Grocery List
unsalted butter

frozen whole grain french toast

organic tomato and red pepper soup
frozen pineapple bits

frozen strawberries

frozen organic sweet peas

organic grapefruit

red seedless grapes

organic celery hearts

organic green beans

organic broccoli florets

organic micro greens

organic avocados

organic pears

lemon

bananas

organic light whipped cream cheese

mini bagels (no preservatives)

mini pita pockets (no preservatives)

multigrain-flaxseed water crackers

natural peanut butter (no stir)

tilapia

ricotta stuffed chicken w/ marinara

tamales- chicken chile verde

organic beef patties, 85% lean

sliced roasted turkey

Today's 45 min. workout-

2 sets of 10 grande plies/squats

2 sets of legs lifts, 10 reps each direction (front, side, back), each leg

5 minutes jogging in place

10 minutes jumping jacks, jump rope, and scissor jumps

4 sets each of floor circuit:

     10 girlie push ups (or 10 reps of arm lifts with 5 lb. weights)

     25 crunches

     15 pelvic lifts

3 sets of legs lifts, 10 reps each direction (front, side, back), each leg

     after each set of leg lifts: 

     15 reverse push ups (on edge of couch or coffee table)

stretch glutes & calves

Meditation Station

     A few years ago, I started learning about the physical effects of stress on the body, and the benefits of meditating. I enjoy reading books about Buddhism because it's more a way of life than a religion. Meditation isn't a big part of my life right now, but I intend to incorporate it into my daily routine (I have a bad habit of taking on too many projects at once, and never completing any). 



     The first step was checking out a book about meditation at the library. At the time, I was working weekdays at a bank, and weekends at a winery, so I forced myself to at least skim through the book. Then I splurged a little on some containers and houseplants. They don't quite match, but I figured the point was just to fill an area with greenery. I got my inspiration from Sandy, a friend at the winery. Somehow she became in charge of the indoor plants, and put together several beautiful arrangements with moss for the finishing touch. My favorite part is that if the orchids die on you, just replace the little container it's in (use a container slightly bigger than the original, fill with orchid bark, and push into soil). Lately I've been able to find gorgeous orchids for less than $10. Did some research online of how to care for them -- they require very little watering, and I keep a spray bottle of filtered water nearby to spritz the leaves.


      Other than practicing breathing techniques, I use my meditation oasis mainly for workouts. A family member is storing their treadmill in our living room, so I've been taking advantage.-- Lucky me! Mostly slow hill climbs though.

  Indoor Planter                  Outdoor Planter

Eyes Bigger Than Stomach?

     The reason diets never work is because I go through phases of laziness and motivation. Being half Italian doesn't help either. When I see food, I eat it! It's difficult to force down breakfast when I'm still full from the night before, and my mind gets so preoccupied that I forget to eat lunch, or am too tired to plan out healthy snacks. It's an endless cycle, but luckily the good days have balanced out the bad -- so far. Although, it seems my body is shifting down into hibernation mode.

     Current goal is portion control, and snacks in between. Without my daily nibbles, I've been engorging second helpings at dinner (the past couple weeks, my stomach felt full of rocks). Note to self: Only use small plates.

NEW FAVORITE SNACK= 

Trader Joe's Omega Trek Mix

omega 3 fortified cranberries

almonds

walnuts

pepitas (pumpkin seeds)

pecans

pistachios