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Sunday, October 21, 2012

4 ingredient pumpkin pie smoothie

It's pumpkin time again!! Swap a piece of pie for this delicious smoothie and it will keep your autumn tummy satisfied! 




Ingredients:
-Banana
-Canned pumpkin
-Milk of choice-one of my favorites is Silk Unsweetened
-Pumpkin pie spice

Recipe:
Combine the above and enjoy! The amount of each will depend on what type of smoothie you prefer. For example, if you like sweeter smoothies add more banana or if you like thin smoothies add more milk.

Looking for a colder smoothie? Use frozen bananas or add ice.

For a more flavorful smoothie add some vanilla extract. 

Saturday, October 20, 2012

little changes...BIG RESULTS

When wanting to lose weight many people think they need to completely change EVERYTHING. Though this works for a little while and can be a great "jump-start" it is not sustainable for your MIND or BODY. However, if small changes are made, they will be easier to stick with and therefore lead to greater results.

For example, if 100 extra calories are burned or 100 calories are taken out of your typical daily food intake this will result in a 10 lb. weight loss in a year (assuming 1 lb. equals 3500 calories). So if you decide to take 1000 calories out of your daily intake or burn an extra 1000 calories a day then you will lose that 10 lbs. 10 times faster right?

Not exactly, this can put your metabolism into semi-shock and it may become resistant to losing as much weight (BODY). Also, cutting that many calories out is significant enough to make you feel like you are missing out on some of your favorite foods (MIND). Well this is where the trouble comes in....it is NOT SUSTAINABLE. So what happens? Often times people give up and think they "failed." Too rigid of rules and too many changes will almost always end with this. And a year later...those 10 lbs. will not be gone.

What to do instead?
Focus on small changes such as walking 1 extra mile a day or replacing the fries at lunch with something more nutritious. Also focus on other positive changes not just weight- pants are fitting better, more energy to play with kids, less neck pain, etc... And remember to always be realistic in your weight-loss goals.

Monday, October 8, 2012

Turn healthy snacks into convenience foods


Today, many “convenience foods” are quick, easy and UNHEALTHY. However, convenience foods really do not need to be this way; they can be quick, easy AND healthy! Some of the easiest (and most cost efficient) foods are fruits and veggies. Many already come ready to eat and are in nature’s perfect package (like a banana)!

To create your own convenience foods, spend a couple of minutes after grocery shopping and separate some fruits (grapes, berries) and veggies (broccoli florets, baby carrots) into plastic baggies so that they are easy to take with you on-the-go.