Breakfast in the Blender

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Lately I have been making lots of smoothies....

I put them in the fridge or freezer and have them for a convenient breakfast or when I get home late from work or soccer.

Heres what I've been putting in them...

Oats... put the in the blender first, blend until powdery

Greek Yogurt, just a tablespoon or two (can be frozen in ice cube trays!)

Frozen blueberries

Frozen Strawberries

A big handful of fresh, rinsed spinach

A ripe banana 

Orange Peach Mango juice with plant sterols 

-the oats and spinach blend up so good you don't even notice them but Hello nutrition!!

Fun fact... people who blend their smoothies for longer time - think 2-4 minutes - feel fuller for longer!

Healthy Food? Part 2

Dried Fruit

It can have 5-8 times as many calories as the fresh kind.

The sugar becomes concentrated and many brands add extra sugar.

One cup of grapes = 60 calories

One cup of raisins = 460 calories.

And all the sugar and the sticky consistency makes dried fruit a major cause for cavities.

Granola

Sure its full of healthy oats and nuts

But Do you know why its so crunchy?

Because its cooked with oil. 

And there is a ton of added sugar.

One bowl can be 500 calories.

If you like granola, portion control is really important, try just sprinkling it on top of yogurt.

And make sure you read the label and choose the healthiest brand.

Flight the Flu Part 3

How to fight off Colds and Flu

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Drink lots and lots of hot liquids

Whether its tea, hot lemon water or coffee the hot beverage can help boost your immunity.

Hot lemon is especially good because along with the immunity benefits, it can help increase liver function to release more digestive enzymes, it also has vitamin C, antioxidants and calcium

So boil the kettle, slice up a lemon and drink up!

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Food Cravings

What is the best way to combate food cravings or late night snacking?
Distract yourself.  Even better - distract yourself by doing something active

The average food craving lasts about 4-12 minutes.  So the next time you feel yourself reaching for those salty crackers, or hidden stash of cookies try these things first

1. Drink a glass or water. A lot of the time thirst is mistake for hunger - so try this first, you may be dehydrated.

2. Go for a walk. Go for a brisk 15-20 minute walk, in the park, with your special someone, or take the dog out. By the time you get back - the craving should be gone.

3. Stretch - stretch out your hamstrings, your back, your neck. -click here for a 4 minute yoga routine

4. Do a 20 minute at home workout - try the one here

5. Brush your teeth - you are less likely to snack with minty fresh just brushed teeth


-if you try these tips and you still feel like you want to eat - keep healthy snacks easily accesible. cut up peppers, carrots, apples and leave them in single serving bags/tupperwear in the fridge. Or keep bags or quarter cup bags of unsalted almonds in the cupboard That way nutrient dense snacks ready when you are!

Fight Fatige continued...

Make a sandwich or salad with these 5 ingredients and you will be getting all of the 7 nutrients mentioned in the previous post

Spinach ( potassium, magnesium, iron, complex carbs)
Avocados (potassium, complex carbs)
Carrots (beta-carotene, complex carbs)
Red Pepper (vitamin C, complex carbs)
Chicken/Cheese/Beans/Egg (protein)

Add a little olive oil and balsamic vinegar dressing

Healthy Popsicles?

Skip the fruit juice with all the added sugar - and make a healthier version at home.

Take your favorite fruit, berries, mangoes, watermelon - cut into chunks and puree in the blender. Add a little water if it looks too thick.  Sweeten to taste if you like.

Then pour them into store bought Popsicle moulds and freeze.

Or try just filling your moulds up with yogurt and freezing them.  Yummm.

These ones look like they have a slice of kiwi!

If you dont have popsicle moulds you can use paper cups. After you fill them cover with tin-foil and then insert a popsicle stick.