Monthly Archives: January 2013

The little things count

Any effort toward your better health is beneficial. check out this article from the NY Times.




I’ve been trolling along some training and fitness websites and I’m finding quite a few are selling some sort of supplement. Be it shakes or pills, all claim to be the key to your weight loss or overall health. Personally, I do use a protein powder in my breakfast smoothie and take vitamin D in the winter, but I do not believe you can achieve healthy weight lose by omitting a healthy meal and replacing it with a mere shake or drink of one sort or another. ¬†You need to eat healthy, complete meals NOT just a shake. Shakes, smoothies and drinks should be look at as a supplement NOT a replacement, as I see some products are advertised as. Meal replacement regiments and diets are out dated and not effective in the long run. You may lose weight initially but without learning how to make healthy and sustainable food choices, by practicing, you will gain the weight back.

By preparing your own meals you are learning good habits and practices for life. Relying on a crutch will ultimately fail. Can you imagine you are going to drink a chalky shake (or maybe its delicious) for lunch everyday of the rest of your life? or are you going to count “points” forever? Probably not. Keep your intentions in the real world and always factor in the years ahead, not just the period of time you will be on your “diet”. As a matter of fact, avoid the “diet” all together and make your food choices your lifestyle.

Green Smoothies!

I know it’s tough to get all your veggies in! Especially the “dark leafy greens” like kale and spinach. Here’s a great way to get your greens in and them some. I’ve had some nasty green smooties in my day. I had one not too long ago that actually made me gag. It was seriously the worst thing I ever tasted. I was pissed I payed money for it. Never again! I shall make my own from now on! So all that to say to those of you who say “ick”, there are some terrible things out there! Give this a try before you turn your nose at it.

To your blender add:

2 handfuls of any leafy green (spinach, kale, chard)

1/2 avocado cut into chunks

1/2 cup pineapple chunks

1 whole banana (frozen is great but room temp if fine too)

1 TB honey

1/2 greek yogurt

water as needed.

opional: flax seeds, hemp seeds, chia seeds


NOTE: If you have a cyclonic blender your smoothie making life is easier.Try: two handfuls of greens, one whole apple with skin cored and cut into chunks, one banana, 1/2 avocado, one peeled orange or 1/2 cup pineapple, 1 tsp of chia, hemp or flax seeds water as needed. Blend and enjoy

Butternut Squash Soup

this is freaking delish. seriously. Squash is cheap this time of year so take advantage!

3 TB Olive Oil

about 3 lbs of butternut squash, peeled and cubed

1 large onion

1 TB Sea salt

1 tsp pepper

4 Cups low sodium Vegetable broth (or chicken, whatever you like)

1/4 cup honey

1 pinch nutmeg

Salt and Pepper to taste

Heat olive oil and add squash. Cook until lightly browned. Add onions and continue to cook until squash is deep brown. Add sea salt, pepper, broth and honey. Stir and simmer for about 20 minutes. Add nutmeg and combine. Using a hand blender (you can put it into a standing blender but BE CAREFUL! Hot liquids tend to erupt over the top of the blender) blend until smooth.