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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Exercise: It (might) make your gut bugs happy

Not Your Normal Health Blog

Right about now I have visions of a little party going on in my intestines. Happy little bugs are setting up pinatas, dancing to Pharrell and meeting their brand new friends that have arrived in the neighborhood . How did I come to this conclusion? Because I’ve been to the gym this week and  a new paper from experts at the National University of Ireland in Cork have found that people who exercise have a greater variety of gut bacteria in their intestines.

Probably not a gut bacteria but I think it's cute! Probably not a gut bacteria but I think it’s cute!

They studied rugby players comparing them to those who didn’t exercise as often – and found that the athletes had more types of bugs in their system (something associated with good health) and, interestingly, they specifically had a much higher levels of a bacteria associated with lower rates of obesity. Now, admittedly the rugby boys also ate…

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