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.


Ingredients

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

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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

Image

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

Daisycandle

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

Benefits:

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

Tips:

  • 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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6 tips to lose weight and keep you on shape

women weight loss tips

We are in a continuous circle of losing weight and increasing the pants’ size, eating healthy food and after loads of junk food… We diet for a while and when we see ourselves beautiful and with good figure, we stop dieting and start eating unhealthy food again. I included myself on that group and there is no point of “suffering” while we are on diet to get those extra pounds come off if after we forget all that suffering and start eating sweets, hamburgers, chocolate, etc.

Dieting is thought to make us change our eating habits, so we do not have to diet again and eat mostly every aliment. A few small alterations, such as slightly reduce food portions and choose drinks that are low-fat, sugar and alcohol, can help us lose weight. The only way to lose weight healthily and keep it off is to make permanent changes to the way we eat and exercise. We put on weight when the amount of calories we eat exceeds the amount of calories we burn through normal everyday activities and exercise. Most adults need to eat less and get more active.

An average man needs around 2500 calories a day and an average woman about 2000 calories to maintain his/her weight. These figures can vary according to age and levels of physical activity, among other factors.
There are plenty of ways to make physical activity part of your life. For example, take the stairs instead of the lift, walk to the next bus stop instead of the closest one to your home/work place, put the music that makes you feel “crazy” on and dance it at home, run around your neighbourhood, ride a bike… Regular physical activity…………..

If you want to read more about this blog and the tips that you can do to achieve this then visit  http://www.jllfitness.co.uk/blog/6-tips-lose-weight-keep-shape/

Beef & Bean Burrito With Lime Yoghurt

I tend to eat alot of burritos and fajitas and this is by far my favorite. This high packed protein recipe cuts out all the unnecessary fats without compromising on the flavour.

INGREDIENTS

  • The Tortillas:
  • 100g/3½oz plain flour, plus extra for dusting
  • 100g/3½oz plain wholemeal flour
  • Salt
  • Small drizzel of oil
  • The Beef:
  • ½ red onion, thinly sliced
  • 1 red pepper thinly sliced
  • ½ tsp ground allspice
  • 1 tsp smoked paprika
  • 1 tsp cumin seeds
  • 2 sirloin steaks (approximately 200g/7oz each – cut into strips
  • ½ tbsp olive oil
  • The Lime Yogurt:
  • 100ml/3½fl oz fat-free yogurt
  • 1 lime
  • The Beans:
  • 1 tsp olive oil
  • 2 garlic cloves, peeled / sliced
  • 2 tsp cumin seeds
  • 1 x 400g/14oz tin black beans, partially drained
  • The Salsa:
  • 2 tomatoes – finely chopped
  • ¼-½ red onion – finely chopped
  • 1 red chilli, finely chopped
  • 1 lime, zest and juice
  • To Include:
  • 1 iceberg lettuce – thinly sliced

PREPARATION

For the tortillas, put the flours into a mixing bowl. Add a pinch of salt, a drizzle of oil and two tablespoons of water. Mix with your hands to bring the mixture together to form a dough. Add a little more water if the mixture is too dry. Knead in the bowl for a minute until smooth and elastic then set aside to rest for 5-10 minutes.

Dust a work surface with a little flour. Divide the dough into four and roll out each piece into a very thin circle using a floured rolling pin.

Heat a heavy-based frying pan over a medium/high heat and cook the tortillas individually in the dry pan for 2-3 minutes on each side, or until lightly golden-brown, bubbling and cooked through. Transfer to a plate and wrap in a clean tea towel while you cook the remaining tortillas.

For the beef, mix all the beef ingredients together in a bowl and stir to evenly coat the steak in the oil and spices. Leave to marinate while you prepare the lime yogurt.

For the lime yogurt, mix the lime juice and yogurt together until combined. Set aside until ready to use.

In a hot frying pan, cook the beef mixture with a pinch of salt over a high heat for 3-4 minutes, or until the beef is browned all over. Remove from the pan and rest on a plate while you cook the black beans.

For the beans, add the oil to the pan you cooked the steak in. Add the garlic and cumin seeds and cook over a medium heat for two minutes until aromatic. Add the black beans and stir to mix well. Crush them lightly with the back of a wooden spoon as you heat them through. Once hot, remove from the heat and set aside.

For the salsa, mix all the salsa ingredients together in a small bowl.

To serve, spread some of the beans over each tortilla and top with a little of the beef. Spoon over a little salsa, to taste, and drizzle a spoonful of lime yogurt over. Add a scattering of lettuce, roll up and serve immediately.