#LEAN14: 5 tips for a perfect smoothie.

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Over the past couple of months I went from being “eh” about smoothies to drinking at least one every day. To me, smoothies are the best way to get the health benefits of fruits and vegetables while also being, fast, easy, and delicious.

The perfect smoothie, though, requires a few simple techniques that can make all the difference in the world. Here are my 5 tips for a perfect smoothie.

1. if you’re going to use greens, don’t overdo it.

This is the number one mistake I see people do - they assume “the more greens, the better.” While that may be true health-wise, your smoothie is going to taste like crap. If you actually want to enjoy your smoothies and keep up with drinking them, keep the greens to about 1 cup. If you want to cover up the flavor of the greens all together (I always do), add at least 1/2 of a banana to the mix.

Classic Green Smoothie

2. use a FROZEN banana (and/or berries).

On that same note, I always have at least 1/2 of a frozen banana in my smoothies. Bananas (and berries) add great flavor, but when you use them frozen it makes your smoothie thicker, creamer, and more filling.

3. use almond or coconut milk.

I prefer milk over water as the liquid in my smoothies, but I’ve found that a lighter milk works better to blend everything together without being overbearing. I’m not a fan of skim milk (AKA foggy water), but almond milk and coconut milk are light, creamy, and add great flavor.

almond milk

4. use a good blender.

For a long time I thought I didn’t like smoothies, but the main reason I wasn’t enjoying them is because I was using a weak smoothie maker. Texture and consistency are KEY when it comes to a tasty smoothie. I’m a huge fan of my NutriBullet and highly recommend it. I’ve also heard great things about VitaMix (although that’s much pricier).

What I love most about the NutriBullet is it doesn’t just blend – it adds air to the smoothie, which makes it creamy and fluffy – almost like a milkshake.

NutriBullet

5. keep it simple.

Another reason I didn’t used to love smoothies is because I was overdoing it with the components I added. You’d think that all fruit tastes good when blended together, but that’s not always the case. Now I highlight whatever flavor I’m going for (tropical, banana, berries, dessert-ish), never using more than 2-3 different fruit combinations.

For example, here are my two favorite go-to smoothies:

Simple Morning Energy Smoothie

  • 1 cup spinach or kale
  • 1 frozen banana
  • handful frozen berries
  • 1 cup almond milk
  • 1/2 scoop vanilla protein powder
  • 2-3 ice cubes

Chocolate Peanut Butter Banana “Dessert” Smoothie

  • 1 scoop chocolate protein powder
  • 1 frozen banana
  • 1 tablespoon peanut butter
  • 1 cup almond milk
  • 2-3 ice cubes

Chocolate Peanut Butter Banana Dessert Smoothie

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How often do you drink smoothies? What’s your go-to smoothie recipe?

#LEAN14 guest post: april on mindfulness.

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Something that I really want to make sure I always convey when I blog about health & fitness is the importance of mental, emotional, and spiritual health. To me, those are actually more important than physical health.

That’s when I was so excited when my friend April reached out and suggested a guest post on mindfulness. See below for more info about April, and feel free to follow her on Instagram.

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Whether it is working towards a career goal, working towards a physical health goal, or a relationship goal, there are always numerous things calling our attention. It can be easy to get caught up in all of those aspects of life and forget to keep your mental/emotional health in check. Mindfulness can be used in large and small capacities to make a difference in how we manage stress, acknowledge feelings both pleasant and unpleasant, or just slow down and enjoy the moment. Essentially it is being present with your body and mind and not judging anything that you are aware of in that moment. For some people that means daily meditation but for others, small changes to every day life are enough to practice awareness.

When it comes to leading a healthy lifestyle, eating right and exercising are always the first changes we make, but incorporating mindful exercises can help to integrate that healthy lifestyle as a whole. Not being present with our experiences, no matter what the experience is, means we are not fully living our lives. And lets be serious, no matter how great our bodies feel, a relaxed, confident and compassionate mind can really give you that extra boost.

Here are 5 ways to incorporate mindfulness into your every day.

1. Look at your food (Mindful Eating)

Too often we are rushing through meals. Take the time to really taste what are you putting in your body. Try not to get caught up in something else while eating like emails or Netflix. Notice the texture and taste differences in your food. Take slow and intentional bites and savor it. Slowing down your eating is also good for digestion. Bonus!

2. Deep Breathing

Learning to take deep breaths instead of shallow breaths can make a world of difference. Take some small stickers and place them in different areas around your home and workspace. See them as a reminder to take three deep breaths. This creates a physiological response of calming and requires a focus on the here and now.

3. Give yourself Compassion

One of the foundations of mindfulness is to be non-judgmental. This can be especially hard for women who tend to be very critical of themselves. First thing in the morning, take a look in the mirror and think something positive about yourself. When you get caught up in negative self-talk, say to yourself what you would say to a friend in the same situation. We deserve the same compassion and kindness we give others.

4. Body Scan

Our bodies can tell us a lot about how we are feeling emotionally or if there is something we are avoiding. Take time throughout the day to check in with your body. Notice if your shoulders and neck feel sore or tight. Maybe there is extra stress at work or you are avoiding talking to a friend about something. Either way, being aware of any discomfort or comfort in your body brings you back to the moment of being in your own body. And if there is discomfort, there’s perfect excuse for a massage!

5. Mindful Routine

Think of something you do every day that you do quickly or usually without much thought; for some this may be cooking, laundry or showering. Try being completely aware and present next time you do one of these activities. Pay attention to every detail of it. Notice what it takes physically for you to cut up vegetables or shampoo your hair. This can help you slow down and be more present for even the most mundane chores.

OR

5. Movement

This can be applied to movement for exercise such as focusing on muscles, posture and breath in order to properly execute workouts or focusing on simple movements such as walking. This creates conscious thoughts about moving your body rather than just going through the motions. Not only will it decrease risk of injury for physical health but create a more solid connection and awareness of what your body is capable of.

Integrating mindfulness is a process and it won’t happen overnight. It requires continuous practice. So making small changes to your day-to-day routine can be the easiest way to practice that awareness. Learning how to keep the distractions of our worlds at bay can provide great insight, gratitude, and inspiration. Most importantly it is an integral part of living a healthy lifestyle, the bringing together of the body and the mind.

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BIO:

April Grant has her Masters in both Clinical Social Work and Human Sexuality. She is currently employed by a non-profit, where she provides individual and group therapy for clients and is working towards her licensure. She resides in Wilmington, Delaware with her husband and energetic pug. April was introduced to mindfulness both through yoga and through a mindfulness course she completed and has found benefits of utilizing it with clients and her personal life.

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Do you practice mindfulness? In what ways?
Where do you need the most improvement when it comes to being mindful?

#LEAN14: my favorite veggie lunch bowl.

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This one is for the veggie lovers.

(And maybe even the used-to-be veggie haters.)

That would be my favorite veggie lunch bowl, which I make at least a few times a week lately. One of the things I probably should have added to this post is that it’s important to eat the vegetables you like most! And that’s what I did with this bowl (inspired by Angela’s Big Vegan Bowl).

I love this combo because it has a ton of different colors, textures, and flavors. You can get all sorts of creative with this “template” – using different veggies, spices, dressings, and adding beans/meat to the mix for more protein.

Here’s what you’ll need for this particular bowl.

  • 8-12 oz butternut squash, cubed
  • 6-7 oz shredded red cabbage
  • 1 –2 cups broccoli and/or spinach
  • 1 ripe avocado
  • cooking spray
  • salt
  • pepper
  • cinnamon
  • butter, coconut oil, or a dressing of your choice
  • additional seasoning(s) of your choice

1. butternut squash

Start with this because it takes the longest. I bought my squash pre-cubed because…well, those things are just a beast to cut. Toss cubes with salt and cinnamon (amount to your liking), and place on a greased baking pan. Bake at 400 degrees for 40-45 minutes (tossing it 20 minutes in).

Sweet potatoes would be a great sub for butternut squash too.

2. red cabbage

As with the squash, I buy this pre-shredded to make life easier. I love cooking shredded red cabbage until it’s soft and almost pasta-like. I cook mine in a stovetop pan with some cooking spray or canola oil, and season simply with salt and pepper. I cook it on medium heat (tossing frequently) just until it reaches the consistency I like, which is between 15-20 minutes. To speed up the cooking process, add some water to the pan and cover it for steaming effect.

3. spinach and/or broccoli

This is where I get lazy. I always have frozen spinach and broccoli on hand, so I just throw a bunch in a bowl and microwave for 2 minutes. When it’s done I add a little bit of butter, pepper, and garlic salt. Hey, lazy greens are better than no greens!

4. avocado

And now the easy part. Add sliced/cubed avocado. After these pretty pictures I mashed the avocado up into the cabbage and greens as a “dressing” of sorts.

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What are your favorite vegetables? Do you ever make veggie bowls like this?