Healthy Smoothie Breakdown

This picture shows what I normally add to my smoothie: Greek yogurt, blackberries, raspberries, blueberries,banana, kiwi, strawberries, flax seed, spinach, Good Belly Probiotic in Blueberry/ Acai, splash of orange juice

I normally make my smoothie in the morning but drink it either late morning or mid-afternoon. It's a definite meal substitute. Don't worry if your smoothie looks disgusting- brown or green color- it's super healthy and delicious! 

How to make a healthy smoothie

Add Fruit: 

at least two different types: frozen or fresh
Bananas
Strawberries
berries
pear
peach
kiwi
pineapple
mango

Add Veggies:
spinach
kale
arugula
beet greens

Add a base: (1-2 cups) 
milk: almond, soy, etc.
fruit juice (not artificial)
iced green tea
coconut water

Thicken up:
nut butter
yogurt
coconut meat
chia seeds
oats

Flavor it:
honey
figs
dates
herds: mint, basil
vanilla
nutmeg

Power boost:
protein powder
fish oil
goji berries
flax seed
probiotic

Enjoy! 

Losing a few lbs..

I am fully supportive of self acceptance but here are few of my helpful tips for a losing a few pounds. I do not and have never participated in fad diets, although juicing has done wonders for my dad. I believe in portion control, clean eating, and an active lifestyle. I am definitely not perfect, I have a secret love affair with fast food. But thanks to the Citadel, I am great about portion control and having an active lifestyle. When I feel a little unhappy with my body, I hit the gym and do these few steps:

1. Working Out
Whether running, walking, interval training, etc. Getting 45 minutes of physical activity a day is important for your mind, soul, and body. If I want to lose a few pounds, I focus on lightweight weights and not bulking up. Running, rowing, and stairmasters are your best friend.

2. Go vegetarian.
When I want to lose weight this is my 'go to'. I will go vegetarian two or three times a week. This does not mean vegan or starving myself. I just eat small meals of vegetables for lunch, snack, and dinner. I might mix in a starch. I try not to use any spices, dressings, dips, etc. You're just adding calories and undermining the purpose of the meal plan.

3. Cut out alcohol.
People who drink their calories amaze me. Try and find a drink that is low in calories like a gin and tonic. Not a cocktail with a plethora of alcohol and mixers. And limit your drinks to two a week if you can't cut it out completely. I rarely drink but if I am feeling bloated or retaining extra water, I sure as hell will not be drinking to retain more.

4. Take the stairs
Do not take the elevator unless you are in a sky rise. There is nothing wrong with walking a few flights of stairs and if you're feeling wild, take two at a time.

5. Cut out desserts
I don't believe that each meal requires dessert. There is nothing wrong with skipping desserts and only having them on rare occasion.

6. Do not choose anything 'diet'
You are just drinking or eating more chemicals and it's not healthy for your liver and kidneys. And eating 'diet' foods do not help you lose weight.

Hope these helped

XOXO