Piña Colada Smoothie!

Happy Friday, everyone!  

And Happy {belated} National Piña Colada Day!  Apparently I made my Piña Colada Smoothie a day early (on Wednesday) and missed out on National Piña Colada day yesterday!?  Someday I’ll get on top of these fun, national holidays. 

pina colada smoothie

Here’s a delicious smoothie recipe that’s packed with nutrients, full of protein and is super refreshing!

Piña Colada Smoothie

Ingredients

1 cup unsweetened coconut milk
1 cup vanilla greek yogurt (or plain)
1 frozen banana
1 cup fresh pineapple 
1 tablespoon chia seeds
Shredded coconut (for ganish)

Directions

Add ingredients to the blender and blend until smooth.  Garnish with shredded coconut and enjoy!  You can also add a pineapple wedge and little umbrella to make it even more festive. :)

Tropical Pineapple Banana Smoothie (WIAW #27)

Happy WIAW!

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With the weather in Boston becoming hot, hot, hot, my smoothie addiction is becoming out of control!  I’ve been enjoying a smoothie a day so it was no surprise when all I wanted for dinner the other night was yet another cold, refreshing smoothie.  Not only is a smoothie the perfect snack or meal any time of the day but there’s also en endless amount of ways to make a smoothie…  you’ve got the super healthy green smoothie, the fruit-filled smoothie, the tropical coconut water smoothie, the creamy greek yogurt smoothie, the protein-packed smoothie and on and on.  So many amazing options! 

But before we keep talking smoothies let’s start with my foods + drinks from earlier in the day…  

Here’s ‘What I Ate Wednesday Last Sunday’:

Breakfast – 7 am

My morning started with a bowl full of vanilla greek yogurt, blueberries, sliced banana, almond slivers + grape-nuts cereal.

Morning Snack – 10 am

A Peanut Butter Bear Naked energy bar – so good!

Lunch – 12 pm

A turkey, lettuce, tomato, avocado, cheese wrap with cherries and Cape Cod potato chips on the side.  Oh, and a glass of ice water…  this pregnancy has me chugging water 24/7.

Afternoon Snacks – 4ish pm

I packed a container of strawberries + blueberries for a ‘lil snack at the beach…

and then came home and stuffed my face with Oreos, ughhh.  But it’s OK, everything in moderation, right? ;)

Dinner – 8 pm

Apparently eating too many Oreos left me feeling kinda sick and not super hungry for dinner…   but I knew I needed something to hold me over through the night (plus, I figured the baby could use some more nutrients) so I quickly whipped up a delicious, protein-filled smoothie for dinner!

Tropical Pineapple Banana Smoothie

1 cup coconut water
1 cup frozen pineapple chunks
1 banana
1 tablespoon chia seeds
1 tablespoon all-natural peanut butter
1 scoop vanilla whey protein powder

Blend & enjoy!

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What’d you have for breakfast today?  

Do you crave smoothies during the hot summer months?

A Green Smoothie a Day

…..keeps the doctor away!  Between the rain, crazy Spring allergies and being pregnant, this has been a tough week for me.  Which is exactly why I need to feed my body more nutrients to make it through the long work days.  Some mornings I’ll have a greek yogurt bowl loaded with fresh fruit for breakfast but during weeks like this when I really need more vitamins and a boost of energy, I’ll start my morning off with a fresh green smoothie!

green smoothie

Lately my ‘go-to’ green smoothie has included the following ingredients:

1 cup coconut water or unsweetened almond milk
1-2 handfuls organic baby spinach
1 cup frozen fruit – banana, blueberries, strawberries, mixed berries, pineapples, mangoes, etc.
1 cup fresh fruit {same list as above}
1 cup Greek yogurt
1 scoop of flax seeds, chia seeds or almond butter {optional}

Not only does this smoothie taste f’n delicious but it also starts my morning on a healthy foot and motivates me to stay that way throughout the day. :)

So what’s so great about a green smoothie?!

*Green smoothies are a great way to sneak veggies into your diet.  Just by adding spinach to a smoothie your loading up on vitamins, potassium, iron, calcium and magnesium {which is necessary for energy metabolism, maintaining muscle and nerve function, heart rhythm, a healthy immune system and maintaining blood pressure}.

*They’re quick & easy to prepare {and can easily be made the night before to save time on a busy, work day morning}.

*They’re high in antioxidants.  Not only are you giving your body the best defenses for disease, but you are ingesting a variety of natural substances that are essential for optimum health and fitness.

*Green smoothies are low in calories but very filling. Because they contain high amounts of water and fiber, they’ll make you feel as if you just ate a full meal.

*They provide you with a lasting source of energy.  A green smoothie is full of vitamins, minerals, antioxidants and other nutrients that don’t bog down your digestive system.

*Unlike fruit juice or using a juicer, green smoothies use the whole fruit and vegetable so that you get all the fiber and nutrition.

*Green smoothies may even give you clearer & more radiant skin. Smoothies are high in fiber which allows your body to eliminate toxins the right way instead of through your skin.

Wanna know how to make your own green smoothie?

That doesn’t sound too hard, right? :)

Alright, time to log off and plop on the couch for the night…   Hope you all have an awesome, sunshine-filled Friday/weekend! 

Summertime Green Smoothie (WIAW #20)

Helloooo and Happy Wednesday!

Before we get into this weeks WIAW post, I wanted to quickly show you my delicious lunch from Saturday at Legal C Bar.  My mom and I were out for a Mother’s Day lunch and I ordered the best grilled salmon reuben! 

  Omggg so good! If you ever see a salmon reuben on the menu, you should definitely go for it.

 I also enjoyed an awesome lemonade + pomegranate juice mocktail with my meal. :)

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Let’s jump into ‘What I Ate Wednesday Sunday’

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Breakfast

green smoothie

Welp, I’ve officially switched from my winter smoothies w/ almond milk to my summer smoothies w/ coconut water.  Something about the coconut-y flavor just makes them taste so damn good! :)

Summertime Green Smoothie

1 cup coconut water
2 handfuls fresh spinach
1 cup frozen fruit (I used a mix of banana, strawberry & pineapple)
1 banana
1 cup vanilla greek yogurt
1 tablespoon chia seeds (or flax seeds)

Blend & enjoy!

Morning snack

larabar

Lunch

A spinach, chicken sausage, cheese omelette and sliced grapefruit.

Pre-dinner snack

Havarti dill cheese with wheat crackers and some vitamin water (a glass of white wine would have made the snack even better (!!) but unfortunately that wasn’t an option for this prego lady…)

Dinner

A grilled turkey burger topped with lettuce, cheese, tomato, avocado slices and light mayo (not pictured).  We also had grilled corn on the cob on the side.  Love easy, grilled dinners!  

Dessert

nestle-milk-chocolate-peanut-butter

And since I can’t go a day without chocolate, I ended the night with some of these tasty morsels!

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Are you into smoothies?  What do you usually add to them?

What’s your favorite mocktail?  

-Seriously, you guys have to try a lemonade + pomegranate juice mocktail asap :)

 

Always hungry?

Sounds like you might need more protein in your diet.

Not only do I love protein because it’s extremely filling but I also love it because it tastes so damn good (seriously, how delicious is peanut butter??).  And since most of my favorite foods contain protein, it’s usually not too difficult to incorporate it into my snacks & meals.  So how can YOU get more protein?  Here’s some of my favorite ways:

Cereal

A lot of the healthy cereals & granola’s contain protein which is a great way to start the day.  I usually add it to a bowl of greek yogurt to make my breakfast extra filling.

Eggs (specifically free-range eggs)

Omelettes, egg sandwiches, hard-boiled eggs, poached, etc.

Greek yogurt

Is so good and full of protein!

Nut butter (almond, peanut, sunflower,etc.)

Add it to your banana, apple, celery, greek yogurt, oatmeal, toast, waffles and smoothies.

Protein bars 

I always keep a protein bar in my purse for whenever hunger strikes.  Lately the ‘peanut butter chocolate chip’ Larabar has been my jam! Some protein bars are more like candy bars so you should always check the amount of sugar and ingredients.

Protein powder

By adding a scoop of protein powder to your water bottle or smoothie, you can pack in a whopping 20g’s of protein.  Just make sure you read the label and purchase a healthy protein powder.  I typically like protein powders that are 100% Whey and natural such as this one.

Smoothies

Add a little protein powder, nut butter or greek yogurt to make your smoothie more filling.  Some of my tasty protein-packed smoothie recipes include:

Blueberry Banana Smoothie

Chocolate Almond Butter Smoothie

Chocolate Cherry Smoothie

Chocolate Covered Strawberry Smoothie

Summertime Smoothie

Trail mix

You can either buy it packaged or simply make your own. My ‘go-to’ mix is just a bunch of almonds, sunflower seeds, raisins and dark chocolate chips (or peanut butter chips).

What’s your favorite source of protein?

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PS I made these Chocolate Chip Peanut Butter Blondie Bars the other day and they tasted amazing!  And of course, they have protein (peanut butter) in them. :)

Clean Eating

Boy, oh boy, did I eat a lot of crap and drink way too many beers over the weekend.  I guess that’s what happens when you’re in DC for 3 days with friends?  Since I spent the majority of yesterday hungover/ barely functioning, I couldn’t wait to wake up this morning and start feeling like myself again.  And in order to do so, I need to start eating a cleaner diet.   No more pizza at 10 pm or late night diner stops for grilled cheese and fries.  This week it’s all about healthy good eats.  

First up?  A green smoothie for breakfast.

‘PB & J Green Smoothie’

In the blender:

  • 3/4 cup almond milk
  • 2 spoonfuls peanut butter
  • 1/2 – 1 cup frozen strawberries
  • 1 medium banana
  • handful of kale (<– I’m def using spinach next time)

I packed up the smoothie and brought it to work with me. 

Maybe it’s just me but I was not lovin’ the kale as much as I like spinach in my green smoothie.  It had a really strong taste that overpowered the other flavors. :(  Do you guys like kale in smoothies?? 

Lunch

I didn’t have any ‘lunch foods’ at home so I took a quick break and headed over to Whole Foods.  I made a salad with with romaine lettuce, green beans, peas, corn, shredded cheddar cheese, 1 hard boiled egg, grilled tofu, and olive oil vinaigrette dressing.  Such a tasty, satisfying meal.

Dinner

Wild haddock with some EVOO, ground flax seed, and pepper on top.  And on the side I had roasted asparagus and butternut squash.  Although the haddock wasn’t my favorite and I kinda wished I splurged and went with the wild salmon, it was still an awesome dinner.  The butternut squash was very ‘fall’ tasting and delicious!

I also snacked on trail mix, green tea, and this Suja drink:

For real, eating healthy was pretty easy today so I’m hoping that feeling continues all week.  I have less than 4 weeks ’til my wedding/honeymoon in Aruba/bikini-time so I really want to be as healthy as can be!  

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And to switch gears for a bit, lets talk workouts for the week.  Here’s my plan:

Monday: Off

Tuesday: 3 mile run + tabata workout (I’ll post the workout tomorrow)

Wednesday: 6 am Power Vinyasa class + weekly 5K road race @ 6:45 pm

Thursday: 4 mile run w/ hills

Friday: 6 am Power Vinyasa class

Saturday: Long run (maybe 10-12 miles)

Sunday: Easy 4 mile run

Off to catch up on the Kardashians and face plant in bed….    g’night, everyone!

Chocolate Almond Butter Protein Smoothie

Annnnd it’s Day #5 of our heat wave which means I either run super early or not at all.  So today I got up and at it at 5am and headed out for a 5 mile run.  Yea it was humid and I was covered in sweat within 6 minutes but thankfully there was a beautiful sunrise so it made the run a tiny bit more enjoyable. 

Breakfast

As soon as I arrived home, I watered my poor thirsty lawn and then headed to the kitchen to whip up a chocolate almond butter protein smoothie.  I’ve had this smoothie so many times before (especially last summer during my smoothie addiction) and yet I always get excited for it.  Chocolate + almond butter (or peanut butter) + protein = the best combination ever. 

Chocolate Almond Butter Protein Smoothie

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In the mix:

  • 1 cup almond milk
  • 1 frozen banana
  • 1 big scoop almond butter (about 5 grams of protein)
  • 1 scoop chocolate protein powder (110 calories & a whopping 24 grams of protein!)

Post Workout Protein

Speaking of protein, on most days I try to have protein shortly after my workout.   Other days it doesn’t happen and that’s fine but I know it’s better for me when I have some sort of protein post workout.  I’ve read tons of articles on the benefits of it but basically here’s what it comes down to:

  • It’s great for weight loss,
  • It provides you with instant energy
  • And it revs up your metabolism

But it’s also important for athletes to consume protein following a workout for the RECOVERY benefits.  Protein provides the optimum amount of protein, carbohydrate, amino acids and other nutrients which necessary to repair torn muscles fibers.  It also helps in recovery of your muscles tissue and starts regeneration of your new muscles fibers.  Athletes or bodybuilders looking to build muscle mass and strength should consume 30 to 45 g of protein, while others can see benefits from 15 to 30 g of protein.

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Do you have protein post workouts? 

What type?  Protein shake, chocolate milk, protein bar…  ??

Blueberry Banana Protein Smoothie

Today’s smoothie was a duplicate of yesterday’s and oh, it was a good one.   It took about 3 minutes to prepare so it wasn’t too hard to make during the work week.  (FYI – if you really don’t have time in the morning, you can always prepare it the night before.  Smoothie’s taste delicious even when they’ve been in the fridge overnight…. :D)

Blueberry Banana Protein Smoothie w/ flax seeds!

In the mix:

  • 1/2 cup blueberries
  • 1 frozen banana
  • 3/4 cup almond milk
  • 1 scoop vanilla protein powder
  • 1 tablespoon ground flax seeds

Blend until smooth and sprinkle more ground flax seeds on top.  Super tasty and filling!

Workout

Once the tornado warnings were finally over with I dragged my lazy butt off the couch and went out for a 3 mile run around my neighborhood. 

And let me tell you, it was gross out there.  I can’t even imagine how nice it would be to run in area’s that don’t have crazy humidity?!?  After the run, I set up my computer and looked up ‘Tracy Anderson ‘s Mat Arms Without Weights’ workout on YouTube.

I wasn’t sure how’d I’d feel about an arm workout without weights?  But obviously Tracy Anderson knows a thing or two about staying in shape so I gave it a shot.  This 8 minute workout was hard-core!  Thank god since I really need to whip my arms into shape. :D

You know what else is great about her workouts?  1) You can do them at anytime and anywhere 2) All of her YouTube workouts are free! and 3) This workout was only 8 minutes!  Who doesn’t have 8 minutes to spare?  Win win win!

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Have you done a Tracy Anderson workout?  Which one? 

-I’m hoping that someday I’ll be able to afford her DVD’s but in the meantime I’ll happily do her free workouts online…

My new obsession…….

is adding coconut water to my smoothies!  Move over almond milk it’s all about the coconut water this season.

And I’m gonna go out on the limb by saying this but I think I have my new go-to smoothie recipe.

The strong tastes of coconut + the fruity flavors + tons of protein =  perfect drink for breakfast, lunch, post-workout, on a hot summer day, or you could add some alchi and make an tasty healthy cocktail ;)

 Summertime Coconut Smoothie

Ingredients

  • 1 cup coconut water
  • 1 1/2 cup frozen fruit (I used a mixed bag full of pineapple, peaches, strawberries, and mango)*
  • 1/2 cup fresh strawberries*
  • 1 tablespoon ground flax seeds
  • 1 scoop vanilla whey protein powder
  • 1 handful fresh spinach

*I added 1 1/2 cups frozen fruit plus some fresh strawberries but you could use either fresh or frozen fruit.  If it’s all fresh fruit, just make sure to add some ice cubes in the blender.

Directions

Add all the ingredients to the blender, pour into a glass, and enjoy! 

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On a separate note, if you’re looking for a great at-home workout, here’s a good one that I found on Pinterest.  This workout has you going from one move to the next so you never get bored.  And it’s nice already having a workout planned so you can mindlessly complete each move while also watching TV.  I did this workout yesterday and included 20 minutes of running outside and then completed 2 rounds of the workout. 

Done and done.

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What’s your new obsession?

Anyone else lovin’ coconut water in their smoothies?

Time to train for the half of Quincy!

This morning I made a healthy smoothie/juice for breakfast.  But unlike most days when I prepare a smoothie, today I actually switched it up and added an avocado to the mix and it made everything so creamy and delicious!!  Why haven’t I thought of this before?

JT’s Berry Good Smoothie

In the mix:

  • 1 1/2 cups coconut water
  • 1 1/2 cups frozen fruit (I used raspberries and strawberries)
  • 1 cup spinach 
  • 1/4 avocado
  • 2 tablespoons ground flax seeds 

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Half Marathon

OK, let’s talk about my half marathon training.  Or shall I say my lack of half marathon training.  Ever since the race was postponed back in early March I just haven’t been as dedicated to a training program and sadly I haven’t been trying to get faster.  As of today I have 32 days to figure my sh*t out!!     

So how will I do this?  I should say I’m going workout 6 days a week but realistically that’s not going to happen so instead I’ll adopt a training plan that will work for me.  I travel for work, I’m moving, and I have sort of a life so my goal is to find time for 4 quality workouts a week. 

Here’s the plan for this week:

  • Monday: rest
  • Tuesday: run 5 miles
  • Wednesday: long run (9 miles)
  • Thursday: cross-train (15 min’s elliptical, 15 min’s stairmaster, weights)
  • Friday: speed workout

  • Saturday: rest (Moving Day!)
  • Sunday: rest (unpacking/shopping for house/drinking day!)

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What’s your workout today?

Are you training for a race?  Which one?