Workout Recovery Smoothie (220 Calories)

Sarah Linden

Workout Recovery Smoothie

I’m convinced smoothies are the most deceptive health food.

Throw a bunch of healthy ingredients into the blender, and before you know it, you’ve ended up creating a several-hundred calorie meal when you intended to make a small snack.

Small rant: I seriously think this is why people who go Paleo get frustrated when they don’t lose weight–they compensate grain depletion with nuts and fruit in overwhelming amounts. Well, sure, you’ve chosen a healthy option, but your body always stores excess energy, even if consumed through healthful foods.

(Plus, these people eat a lot of bacon. I mean, a LOT.)

And I’m speaking from experience here.

I used some restraint with this recipe. It’s only 220 calories, and it’s full of the stuff your body wants after a hard workout. Also makes for a great breakfast.


1/2 c frozen blueberries
1/2 frozen banana
3-4 pieces of ice
1 Tbs peanut…

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Choc Goji Bliss Balls

Shelley's Good Eats

These date free bliss balls are the perfect energy hit while being low in fructose, refined sugar free!

1 cup mixed nuts (I used almonds and cashews)
1/2 cup oatmeal (or any nutmeal for gluten free diets)
1/4 cup rice malt syrup
1/4 nut butter
2-3 tbsp cacao (depending on how chocolately you like it)
1/3 cup goji berries
2tbsp pepitas (optional)
1 tbsp chia
1 tbsp protein powder (optional)
1 tbsp maca powder (optional)
2 tbsp coconut oil
1/2 cup coconut

Add all ingredients (except the coconut) to a food processor. Process until combined. Slowly add water until it forms a ball. Roll into balls of desired size then roll in coconut.

Shelley xx

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Simple Fit Meal: Sushi Bowl

Just Simply Fit

Simple Fit Meal: Sushi Bowl

Who doesn’t love sushi? The photo is of my favorite homemade sushi bowls. Though it may not be the healthiest thing to eat because of the sodium, it’s better than grabbing something fatty from your fridge. Think of it as your own kind of Asian ceviche.

Quinoa – high protein, low in fat, fiber
Avocado – unsaturated fat, Vitamin E, Magnesium
Carrots – anti-oxidants, Vitamin A
Cucumbers – Vitamin B, great for hydration and digestion
Dried Seaweed – anti-oxidants, high in sodium (be careful)
Pickled Ginger – great for digestion, used to cleanse the palate

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Easy Ways to Add Greens in Your Daily Meal


Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we’d survive just fine on 2-3 servings a day – or less. But the Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and all out thriving.

With just a little thought and a tiny bit of effortin snack preparation, you can make these nutritious foods more convenient and accessible.

Tips and Tricks

  1. Buy fruits and vegetables in bulk. Stock up on fruits and vegetables.
  2. Make your first day of a meal a juice or smoothie.
  3. Make your second meal a huge fruit platter. Eat as much of fruits as you can.
  4. Snack on raw vegetables or fruits instead of chips or pretzels.
  5. Add…

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Superfoods: Spinach



A little bit of History:

Persia, modern-day Iran, is the home of spinach and its journey across the world is chartered from the 7th century when a Nepalese king presented it as a gift to China


The nutritional benefits of spinach include its anti-inflammatory effects, making it good for sufferers of asthma. It also contains high levels of antioxidants, beta-carotene and folates, which are thought to help prevent colon cancer. Spinach is especially good for pregnant women, being an excellent source of iron


  • The darker the leaf, the more nutritious it is: purchase young, tender spinach leaves and store them in a plastic food bag and keep refrigerated
  • Fresh spinach will only keep for about four or five days
  • Steamed spinach is the perfect pizza topping, bringing added flavour and nutritional content
  • Boost the nutritional value of your lasagna by placing spinach leaves between the different layers
  • toss…

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Reasons for stop drinking milk

Reasons for stop drinking milk | JLL Fitness.

glass of milk

We have been hearing for ages that milk is great for us because gives our body the calcium it needs, but recent researches show that we were wrong. The dairy industry has inverted huge amounts of money into advertising campaigns designed to mesmerize, lure, and frighten individuals into consuming their products. From educational institutions to doctor’s offices through magazines and books we assume that dairy products are a natural part of our diet.

But, think about this… The milk of a female cow is perfectly suited to turn a 65-pound newborn calf into a 500-pound cow in less than one year! Human beings are not designed to drink any milk except human milk (only during infancy, of course). Consuming dairy products (milk, cheese, yogurt, sour cream, ice cream…) is not that green and healthy as we thought. Actually, milk is a poor source for dietary calcium and we can get it form a plant-based diet.

Besides, milk is submitted to different processes which make it lose some of its properties such as pasteurization