FREE Workout Wednesday!

Add pep in your step and try a little something new :)

Peanut Butter Frozen Yogurt! Just like Orange Leaf…only better :)

 

 

If you know me then you know I have a slight obsession with frozen yogurt :)

All of the frozen yogurt shops that are popping up all around don’t make it any easier. Now, I know these shops offer the whole “It’s yogurt, so it’s better for you” excuse, but in reality frozen yogurt has just as much sugar (sometimes even MORE) as regular ice cream. PLUS, in order to get some of those flavors you have to use artificial flavors and colors: both of which are under speculation for causing cancer in lab rats.

So what’s a froyo loving girl to do?!?!?! A little treat from the shop won’t kill you. Just don’t get me started on the extra bad things we put into our bodies via the condiment bar (Lord, save us from ourselves!). I have been on a personal and professional mission to recreate the art of froyo, in a healthy way :)

My first couple of recipes are listed in the blog, and it is much easier if you invest in a frozen yogurt machine. They are relatively cheap and easy to acquire. You can always blend and freeze the old-fashioned way as well.

My favorite Orange Leaf FROYO: Peanut Butter

In blender combine the following:

  • 1 cup unsweetened, plain almond milk
  • 1/2 cup nonfat, plain Greek yogurt
  • 1/2 cup organic, low sugar vanilla yogurt (you can get both of these in Kroger brand)
  • 2 teaspoons all natural vanilla
  • 1/8 cup natural sugar (you can omit this or opt for Stevia, but cut it to about 1 tablespoon)
  • 3 heaping tablespoons of all natural peanut butter***

Blend until smooth, pour into froyo maker and in about 25 minutes you have rich, creamy, peanut butter froyo.

1 serving is about 1/4 cup. Do you know the average person’s serving of froyo? 1.5 cups at minimum. Yeah, that’s why all that running isn’t resulting in weight loss….mind your servings people!

Per serving your getting about 15 grams of protein with less than 8 grams of sugar. All pure awesome!

***PLEASE NOTE: When I say natural peanut butter, I mean that when you look on the ingredients (which you should ALWAYS DO) it should say PEANUTS. At times you will see salt and that is fine. If you cannot pronounce it, put it back. And yes, you should have to mix it. Don’t be lazy, that extra mixing is a great bicep workout ;)

Eat healthy, stay lean

Michelle

Thirsty Thursday Energy and Beauty Boosting Smoothie

Happy Thirsty Thursday!!!!

This simple smoothie recipe tastes great and offers up 3 of your veggie servings for the whole day! Drink it in the morning for a great big energy boost and you’re already ahead of the nutrition game :)

Ingredients:

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6 oz water

splash of OJ (if you like it sweet use up to 3 oz)

splash of unsweetened almond milk (this makes it creamy)

2 handfuls of baby spinach

1/2 frozen banana

1 kiwi, skin off

1/3 cucumber

small handful blueberries

splash of coconut water (optional)

1/8 avocado

1 scoop Protein Powder (I use Shakeology Greenberry in this shake BUT you can probably use any protein powder)

L-Glutamine (optional)

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ALWAYS place liquids into blender first, then dump everything else in, puree for a few seconds and then either pulse or set to the smoothie setting.

I know this looks like a lot of ingredients, but it literally only took me 2.5 minutes from start to finish! Why? Because I spend a little time prepping my foods when I get home from the grocery store :) It pays off!

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The coconut water help[s to replenish lost electrolytes and is great for those who workout on a regular basis or who literally work out in the heat all day.

L-Glutamine is a must in all of my shakes as it helps to feed the joints and keeps my arthritis at bay and under control so I can enjoy life a little bit better.

Check in with me again to hear more about nutritional supplements, exercise tips and all things health!

Here’s to you! Have a healthy day,

Michelle

 

 

 

It’s the Little Things

There is one common theme that I am noticing amongst my clients and fitness fans alike: We ALL LOVE FOOD!!!!

Am I right?

Well, you know what? You SHOULD love food. As a matter of fact, God gave us food so that we can be nourished and enjoy life. Just on a side note though, I’m not so sure God gave us Twizzlers…but I sure do enjoy them :)

I think there is a lot of food confusion going on in the more affluent parts of the world. You read that right, but I’ll explain: if you have enough food to actually cause worry over what you should and shouldn’t eat, you my friend are affluent. We worry over carbs and fats, count calories like devoted mathletes, and even wear devices that tell us how much we move because we honestly don’t know! OK, I have been guilty of ALL.

There is hope for each of us though. It’s a little something called Intuitive Eating. I counsel with this theory and have had raging results for myself and lots of clients. And guess what? We all need it so I’m going to be focusing on this for several blogs. Why? I think we need to bring the enjoyment back to our nourishment. It is the way God intended. think of the people trudging around the desert. God sent manna and I’m sure it was the best tasting, we’re not totally sure what it was, stuff on Earth! Enjoying our nourishment (should we be the ones that are not having to worry over it) is a gift, and it is my intent to bring it back.

Mindless Eating is one of my most flipped through nutrition books. the funny thing is this is not a book of calorie counting or anal retentive meal plans (there is such a thing). it is a book that brings the reality of the situation into light. We are such a get-it-done-yesterday society that we are often just stuffing food in so we can stay awake. We use it to fuel more than it actually does and we often use food for comfort as well. The sadness of this reality is that to an orphan in Ethiopia comfort food is ANY scrap that will reach his belly….

In our culture, we have recently begun to deal with the effects of too-much. Food allergies, intolerances and sensitivities (all different) are beginning to run rampant. Why? Scientists speculate it is because we have never before had such a wide variety of foods available at any time, to anybody day or night. Think about it: you can now get any food delivered straight to your doorstep, no matter the time. Most of us make use of this convenience due to our busy lives, but according to scientists we have “convenienced” ourselves into a serious lack of real health.

I know what your thinking: “I can’t feed a village with MY food and my life won’t slow down anytime soon“. This may be true, but you and I are not meant to leave in an eternal food fight on Earth. We shouldn’t need a third-party to tell us what to eat. So what are we to do? Information is power and I intend to provide you with that. Each week we will discuss a small change that can be made to the diet to help bring about health. The 10 Pound Challenge will cover food in just a bit more detail, but strict meal plans are off-limits. It’s time to take back our right to enjoy our sustenance as it was intended.

So, are you up for the challenge?

Michelle

Thirsty Thursday!

Welcome to the end of the week!

I have 2 awesome Summer inspired smoothies for you today. Make them up and share with a friend! :)

Watermelon Chiller

Perfect for those steamy Summer days at the beach or the water park. You can make this up to 2 days in advance and store in an air tight container.

Ingredients:

2 cups fresh watermelon

1 cup coconut water (I used unflavored but you may choose to use a flavored variety)

Fresh mint ( I use about 10-12 whole leaves as mint cools the body and stimulates digestion, but you may want more or less)

1/2 cup no sugar added not from concentrate orange juice

A couple handfuls of ice

Blend together until smooth and feel free to garnish with mint and serve in chilled martini glasses ;)

Antioxidant Pick Me Up

This smoothie delivers more bang for your buck since it has loads of antioxidants and some protein as well. This is a perfect recovery smoothie for late Summer nights as well.

Ingredients:

1 cup unflavored coconut water

1 cup low-fat natural vanilla yogurt

1/2 cup each, frozen blueberries, frozen strawberries, frozen raspberries

1 handful of baby spinach

Mint to taste

1 teaspoon ground flax (optional)

Blend ingredients till smooth. This makes a thick smoothie, so feel free to thin it out with extra water.

 

Now that you have your smoothie recipes and are ready to enjoy your hot Summer, I have a few tips for keeping your produce fresh and not wasting money:

  1. Wash and chop veggies when you get them home from the store.
  2. Place all produce where you can see it so you’re more apt to grab it AND you know what you have to work with for meals.
  3. When your produce begins to show signs of ripening too quickly, feel free to freeze it! Bananas that are turning brown are great for smoothies, just take the peel off and place in a freezer bag. Another inventive way to save the fruits are to finely chop berries and place them in ice-cube trays with some water. Freeze through and you can add any flavor you like to your water, tea, or lemonade. My personal favorite is strawberries chopped with fresh mint and made into ice cubes. Delicious, and the kids will love them too!
  4. Make sure your veggies can breathe. During the colder months you can get away with leaving them in the bag, but now they tend to ripen too quickly. Make in investment in veggie bags that help keep them fresh so you don’t lose veggies or money.
  5. During the warm months, plan on buying fresh veg and fruits 2x per week. This way you are ensured to have the best nutrition. Be wary of overbuying.
  6. When all else seems to fail, make soup! Vegetable soup is great for nutrition and can be frozen for later use.

Now that you have what you need, get out there and stock up on health! Remember, you and your family are worth a little planning effort and a lot of love, so invest today!

Keep Living FIT!

Michelle