Cinnamighty Smoothy

I love making up new smoothies! I always try to concentrate as much good into as few calories and carbs as possible. This one is awesome for mornings. The cinnamon wakes up your mind and the almonds satisfy  your appetite.

Cinnamighty Smoothie:

1 scoop of vanilla protein powder (100 calorie available in many brands)
12 almonds (roughly 80 calories)
1 Tablespoon cinnamon
splash of vanilla
8 oz unsweetened almond milk (only 35 calories)
3 packets sugar free sweetener (stevia or splenda)
ice

Put all dry ingredients into your blender first. Then Pour 8 oz of almond milk into the cup you will drink your smoothie from, add ice to the cup with the almond milk, making sure the almond milk covers the ice (so you won't bog down your blender). Pour the ice and almond milk over the dry ingredients, add the splash of vanilla, and blend until smooth.

Like Chai? Add a little nutmeg and get that savory flavor.

Enjoy :) You just made a filling and delicious smoothie with very few carbs and 215 calories. 

Gold Wellness Drink

Great Recipe for the "Gold Wellness Drink." Fall is on the way! That means back to school and lots of exposure to germs. Get ready by eating well, staying hydrated, exercising regularly, and of course washing your hands often :) 

In the event those precautions aren't enough and you catch a nasty bug try this remedy to sooth the sore throat, boost the immune system, and give comfort to the sinuses:

Worth-Its-Weight-In-Gold

GOLD WELLNESS DRINK

1/2 tsp turmeric

1/2 a lemon, chopped in half

1+ tsp fresh grated ginger

1 pint hot water

…once tea is cool enough to drink, add:

1 teaspoon + honey

(if just making a cup, halve this recipe)

Peachtastic Smoothie

Peachtastic Smoothie:

1 scoop of 100 calorie vanilla whey protein powder
10 almonds
1/2 c frozen peach slices
2 tblsp sugar free french vanilla liquid creamer
1 c ice and 1/2 c water

Blend in blender. Add more/less liquid if needed for good consistency. At about 250 calories and very few carbs this is a great bridge between meals or small meal.

Simplified Shopping and Recipes

Here is a list of easy to find foods that make eating lean on the go easier:

• frozen grilled chicken strips
• deli slices (roast beef, chicken, turkey etc.)
• pork loin/chops (chops salt/pepper/spice & cook in a skillet in a tbsp of olive oil searing each side then simmering until done)
• any cuts of meat you like (chicken/beef etc. more lean than not)
• low carb wraps (read the label to be sure)
• boil in bag brown rice
• wassa bread
• pistachios/almonds/peanuts (any or all)
• green beans
• frozen edamame
• asparagus
• onion
• broccoli
• cauliflower
• romaine or other leafy lettuce (spinach is good too)
• celery
• peppers (any variety)
• apples
• grapes
• any berries
• grapefruit
• avocado
• tomato
• pickles/olives/peppers etc. (in jars)
• sugar free liquid creamer (a flavor is good if you like :)
• almond milk (unsweetened)
• eggs
• greek yogurt
• cheese (cream/cheddar/string etc.)
• peanut butter
• biscoff spread
• spice packets (ranch/Italian)
• reduced sugar ketchup
• red/white vinegar
• lowfat mayo
• olive oil
• light soy sauce
• sugar free sweetener (splenda/stevia)
• A1 carb well steak sauce
• lemon juice
• bullion cubes (chicken/beef)
• mustard (any)
• atkins bars/treats (in pharmacy by supplements)
• eas shakes
• powerade zero

Quick fixes:

1. Frozen grilled chicken strips with edamame beans or other veggies heated in the microwave and tossed with soy sauce, add a touch of sweetener if you like. Plain or over brown rice this is filling, healthy, feel good food.

2. Fill a low carb wrap with deli slices or chicken add pickled peppers, lettuce, onion, cheese, and spice it up with spicy mustard - good in a lunch box ;)

3. Sear beef or chicken in olive oil, spice to your taste, add bullion cube and 1/2 c water simmer and serve over rice or on it's own, steam a veggie to go with or cook it in pan with the meat in the bullion.

4. Freeze grapes. Munch when ever! 

5.Iced coffee: fill cup with ice, pour in black coffee, add liquid creamer and stir. An excellent and cold afternoon pick me up. 

6. Eggs, boiled for lunch box, cooked to taste in a tbsp olive oil and topped with cheese & salsa

7. Wassa bread with peanut butter or biscoff spread. Nice snack! 

8. Blend spice packet with cream cheese, spread on wassa bread or fill celery with it for an awesome savory treat. 

Eat frequent smaller meals. Don't go hungry. This will keep your metabolism boosted and you wont store fat. 

STAY HYDRATED!!!!! Nothing in your body will work to full capacity if you don't stay hydrated. Drink, drink, drink, all day long :).