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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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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Lose up to 5 pounds with the raw food diet

fish sushi food
Last night my flatmate told me about doing the raw food diet for 2 or 3 days to detox. She told me that it is based on the belief that uncooked food is the most healthful aliment for our body and, apparently, you could lose around 5 pounds. We decided to give it a go and diet together because, as you know, it is always easier diet with someone else to support each other than diet on your own, don’t you think?

Anyway, searching more information about raw food, I have found that it has enzymes and nutrients that help the body reach optimal health, cooking food can diminish its nutritional value, for example, certain vitamins, such as vitamin C and folate are destroyed by heat. However, other aliments become more healthful after cooking, an example of these are tomatoes that contain three to four times more lycopene that raw tomatoes. It is always good to include fruits and veggies on your daily diet, so maybe after doing this diet for a while you may acquire new healthy eating habits.


There are plenty of variations of the raw food diet and you can shape your own. Generally, about 70 per cent of what you eat each day will be food that has not been cooked or microwaved. Start with 50 per cent and increase from there, find the balance that works the best with you. Most followers are vegan, but some choose to consume raw animal products like unpasteurized milk, cheese made from unpasteurized milk, sashimi, raw fish, and certain kinds of raw meat. It also includes fresh fruits, berries, vegetables, nuts, seeds and herbs in their whole, natural state……..

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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.


  • 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


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.


Energy bar recipes

Chocolate muesli bar with measuring tape and weights

Every time I finish working out, I eat a piece of fruit or a snack bar. I try so many energy bars and they are very good as a snack after exercising. However, they are expensive too. Usually on the market you will find boxes with five or six energy bars in. What’s more, every time I check the composition, I wonder what those included ingredients are. So after many recipes’ research, I’ve decided to give the energy bars a go and make them myself. However, I must warn you that energy bars pack calorie, so eat them in moderation.

Almond and Chocolate energy bars


  • 300 g dates pitted and chopped.
  • 280 g raw walnut
  • 60 g raw almond (without skin)
  • 75 g cocoa powder
  • A pinch of sea salt
  • 40 g unsweetened shredded coconuts
  • 2 tbsp. vanilla extract
  • 2-3 tbsp. cold water

Line a loaf pan with aluminium foil and leave it on a side. Mix dates, walnuts, almonds, cocoa powder and sea salt in a food processor. Pulse and process all the ingredients together until the texture is coarse. Then add the shredded coconut, a quickpulse, and add the vanilla extract, a little bit of water at a time until it reaches a dry, but moist dough consistency.
Put the dough mixture into the lined pan, press evenly with a rubber spatula, and chill for about an hour before serving. Then cut into bars.

Banana Oat energy bars


  • ¾ cup chopped walnuts.
  • 2 very overripe bananas.
  • ½ cup oil.
  • 1 cup cane sugar or granulated sugar.
  • ½ teaspoon vanilla extract.
  • 1 ½ cups oats mixture.
  • ½ cup wheat flour.
  • ¾ teaspoon baking powder.
  • ½ teaspoon salt.
  • ½ teaspoon ground cinnamon.
  • ½ teaspoon ground nutmeg.
  • ¼ teaspoon baking soda.
  • ¾ cup dried cranberries

Grease a baking pan while preheat the oven to 180 C.
Spread the walnuts on an ungreased saucepan and toast for 3 to 5 minutes. Meanwhile, in a large mixing bowl mash the bananas. Add the oil, sugar, and vanilla extract. Mix until smooth.
In a separate mixing bowl, combine the baking powder, oats, flour, salt, cinnamon, nutmeg and baking soda. Add the banana mixture and stir until just combined.

Fold in the walnuts and cranberries, being careful not to over mix.
Pour the mixture into the prepared pan and spread evenly.
Bake for 20 – 25 minutes or until the top is golden brown.
Allow to cool completely before cutting into bars.

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