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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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

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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