Tag Archives: greek yogurt

Smoothie Shopping List

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I realized today when I was shopping at Trader Joe’s that I have a mental smoothie shopping list that I use.  I keep foods from this list in my kitchen so that my family can have a variety of smoothie options available to them.  So I’ve decided to put MY list down on “paper” and share it with you!  With smoothies, I encourage you to be creative!   Some are better than others, but soon you will find combinations you LOVE!  This happens to be my list, so feel free to add other foods to your list.


FRUITS 
bananas
apples
oranges
strawberries
rasberries
blueberries
blackberries
pineapple
mango
papaya
kiwi
dates
*If possible, choose ORGANIC and SEASONAL fruit.  If not, consider frozen fruit.  Also remember that fruit has a lot of sugar, so go easy and leave room for your green friends I list next!
 
GREENS
kale
spinach
parsley
cucumber
 
PROTEIN SOURCE
high quality time-release chocolate protein powder 
organic greek plain yogurt
almond butter
oatmeal
 
LIQUID
water
almond milk (we don’t have much dairy around here)
orange juice
coconut milk/water
and yes, coffee and herbal tea
 
EXTRA GOODIES
coconut oil – click HERE to check out the best coconut oil!  If you order by clicking on any of my links and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you!
honey
bee pollen
flax seeds
hemp seeds
spirulina
mint leaves
cinnamon
ginger
agave nectar
stevia
 



WHY I’M A FAN OF SMOOTHIES:

  1. Blending food takes care of the first step in digestion: chewing!  Food breaks down faster in the stomach.  It’s like a mini-vacation for your digestive system 🙂
  2. Smoothies offer a chance to “eat” food you usually wouldn’t eat.  For instance, I dislike Kale… a lot!  I’ve tried it different ways, it’s just gross to me.  One day I got brave and put a small amount in a smoothie.  Surprisingly I didn’t hate it!  In fact, I kinda liked it.  Slowly I began adding more and more kale.  Now I’m to the point where I crave it.  Yes, I’ve gone there!
  3. Smoothies offer a chance to sneak food to your kids body that they would NEVER imagine eating!  THIS REALLY WORKS!  At first my kids had no idea what they were “eating”, but by this point, they know I put all sorts of stuff in.  Both of my kids like their smoothie different ways, and I adjust them according to their preference.
  4. They are easy.
  5. They are fast.
  6. They are yum.
These are some of my favorite smoothies:
 
 BERRY GOOD SMOOTHIE
 
 
Please share the foods you add to your smoothies!

Fitness Vacation Recap 3: WEDNESDAY

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We were expecting Wednesday to be rainy and cold, so I had planned that we would take advantage of the indoor space for our workout.  Well my weather app was WAY off.  Wednesday ended up being one of the most beautiful, warm days!  

the WORKOUT
This is the day I pulled out the skateboards. 
 Up on the roof was the perfect place to use them!
So up we went….

 This is the perfect location for CIRCUIT TRAINING!

Here I am doing a 
ROLLING FLY PUSH-UP
Chris doing a ROLLING FLY PUSH-UP
This is the ROLLING REVERSE LUNGE.  
A W E S O M E hamstring exercise!
80/20 SQUAT
We filmed a mini SKATEBOARD WORKOUT while we were there if you are interested in any of these exercises.  I’ll let you know when it’s available. 

CAUTION…
  • I do not recommend doing exercises on the skateboard if you have knee or shoulder problems.  
  • Stretch and warm up properly first.
  • If you do try any of these exercises, be sure you are close to something to grab on to if the skateboard decides to buck you off!
  • Everyone of these exercises required a strong CORE!  Keep it ENGAGED!!!  Read this to find out more about ENGAGING YOUR CORE.

the AFTERNOON
Being that this was the perfect weather day we decided to hit the beach!
Some of us enjoyed the waves…
Chris Skim-Boarding

 Chris teaching Iver to Skim-Board
 Some enjoyed the sand

And others enjoyed her beach chair 🙂

a SMOOTHIE
I introduced the group to a GREEN SMOOTHIE.  As I was making it, I has some serious apprehension from my group, but after I made everyone taste it, I had some new believers! 
“Wow!  I could actually drink this!”  said Chris.

This is what went in this GREEN SMOOTHIE…
Frozen Tropical Fruit
Greek Yogurt
KALE
Banana
Flax Seeds 
and
Coconut Oil
Buy the best coconut oil here: TROPICAL TRADTIONS

 This is Kay enjoying her GREEN SMOOTHIE!


Tomorrow’s Post:
the FISHERMAN
Migrating Fish
and
ZUCCHINI


GREEK vs NON-GREEK YOGURT

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I like 
YOGURT!

 

 smoothies. frozen treats. salads. breads. granola. mac & cheese.
-YES.  Sub it for the milk = YUMMY!

 
I like Stonyfield Organic
so my info about yogurt is specific to this brand.

 

 

It is a good source of protein, calcium, fiber, and is gluten free.  Stoneyfields yogurt has 6 added natural probiotics– awesome for healthy digestion and a strong immune system.  Sooooooo, should I switch from my regular organic yogurt over to greek yogurt?

 

Here’s the difference:
 
                                  Regular Organic Yogurt
  • good source of protein, calcium, riboflavin, phosphorus & magnesium.
  • low in lactose
  • supports a healthy digestive & immune system
  • restores beneficial bacteria that is killed off when taking antibiotics
  • the body digests yogurt faster and easier than milk
All Good!
             Greek  Organic Yogurt
  • very rich, thick and creamy
  • has 2x the protein compared to reg. yogurt
  • less lactose
  • fewer carbs
So, it is better if you are involved in exercising and losing weight!

 

ALWAYS CHOOSE ORGANIC!

 

                   Organic 
  • no toxic pesticides and herbicides
  • no GMOs
  • no Antibiotics
  • no Growth hormones

 

Go get some yogurt and enjoy.  
Let’s be creative in the way we use it and share!