-Tropical Protein Smoothie -
1/2 Large Banana
1/2 c. Frozen mango
1/2 c. Frozen pineapple
1/2 small avocado
1/2 c. yogurt (lowfat vanilla or plain)
2 T wheat germ
1/2 scoop vanilla protein powder
1 t vanilla extract
1-2 T agava nectar or honey (depend how sweet you want it)
1/2 C milk (any kind 1%, skim, soy etc.)
Add all ingredients to blender in order as shown and blend until creamy and smooth, pour and enjoy! Makes 2 servings 12oz each or 1 large 24oz
Nutrition Facts :
Tropical Protein Smoothie
Amount Per Serving
Total Fat 6.2 g
Saturated Fat 1.7 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.7 g
Cholesterol 6.7 mg
Sodium 111.6 mg
Potassium 727.2 mg
Total Carbohydrate 52.6 g
Dietary Fiber 5.3 g
Sugars 21.5 g
Protein 12.6 g
Vitamin A 10.7 %
Vitamin B-12 10.4 %
Vitamin B-6 22.1 %
Vitamin C 38.8 %
Vitamin D 7.9 %
Vitamin E 4.7 %
Calcium 20.8 %
Copper 11.0 %
Folate 23.1 %
Iron 10.0 %
Magnesium 16.2 %
Manganese 104.0 %
Niacin 7.6 %
Pantothenic Acid 12.1 %
Phosphorus 25.1 %
Riboflavin 23.7 %
Selenium 7.1 %
Thiamin 17.9 %
Zinc 14.5 %
Eggs: They’re a great source of hunger-quelling protein (about 6 g per egg), plus a recent study found that women following a low-fat diet who ate 2 eggs for breakfast at least 5 days a week lost 65% more weight and averaged an 83% greater reduction in waist circumference. Not a fan? Low-fat yogurt is a great source of (breakfast-happy) protein.
Almonds: These tasty nuts contain the healthy monounsaturated fatty acids, good-for-you fats that keep your appetite sated for hours. Studies back this up—one found that after 6 months, dieters whose eating plan included almonds lost 63% more weight, lost 50% more body fat, and shrunk their waistlines 55% more than those on a high-carb diet. They’re not exactly calorie free, so watch portions (1 ounce—or 28 nuts—is about 170 calories).
Avocados: How do I love these? In many many ways, but a few slices with a little lime juice is rich, satisfying, and loaded with so many important nutrients, including those healthy monounsaturated fats, plus vitamins and minerals like potassium and folate. No, they’re not calorie free, but a few slices have between 50 and 75 calories and will make any salad or sandwich SO much more satisfying (you can even throw avocado in a smoothie, which is common in Thai food).
Apples: I’m going to resist the urge to write anything about absentee doctors and regular apple consumption, but needless to say, eating one or two of these crunchy, portable fruits really can benefit your waistline: One study found that subjects who ate one apple before every meal lost 40% more weight than those who didn’t. Plus, they’re low in calories—about 65 for one that’s medium-size.
Oatmeal: This is the food weight loss dreams are made of. It contains high amounts of soluble fiber, which slows digestion and keeps you full for hours, and one study found that subjects who ate oatmeal for breakfast every day and also walked an average of 15 to 30 minutes daily lost about 10 pounds in 12 weeks.
Peanut butter: Despite the name, peanuts are actually a legume, not a nut, but they’re still high in those craving-quashing monounsaturated fats, and research has found that dieters who snack on peanuts or peanut butter lose more weight than those who don’t. My advice is to stick with the natural kind because it’s lower in added sugars—and spread some on those apple slices next time you get the 4 pm munchies.
Avocados contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes.
Avocados are included in Fruits & Veggies-More Matters™ consumer educational program to promote increased consumption of fruits and vegetables for good health.
Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.
Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.
One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice.
Avocados contain 76 milligrams beta-sitosterol in a 3-oz serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels.
Avocados Nutrient Profile:
One-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficial nutrients to the diet.
Avocados contribute nearly 20 vitamins, minerals and phytonutrients. Phytonutrients are thought to help prevent many chronic diseases.
Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.
Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.
Avocados and Heart Disease:
Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is low to moderate in fat. The fats should be primarily unsaturated and low in saturated fat and cholesterol. The avocado is virtually the only fruit that has monounsaturated fat.
Avocados help assist consumers in meeting a major dietary goal of reducing saturated fat in the diet, when they are consumed in place of saturated-fat containing foods.
Avocado and Weight Loss/Maintenance:
Avocados can be a satisfying addition to a calorie-reduced diet, when they are eaten in lieu of other fats.
When enjoyed in place of other fats, avocados can be a satisfying addition to a calorie-controlled diet.
Spread and Dip Nutritional Comparison for Fresh Avocados:
Fresh avocado on sandwiches and toast or substituted as a spread in place of many other popular foods may help reduce dietary intake of calories, fat, saturated fat, sodium and cholesterol.
Want to reduce your cholesterol intake? Try fresh avocado on sandwiches and toast or substitute as a spread in place of many other popular foods to reduce your intake of cholesterol, calories, fat, saturated fat, and sodium.
Looking for a twist on spreads and dips? A 1-ounce serving of fresh avocados contain 0mg of cholesterol, 0mg of sodium, 0.5g saturated fat. See the chart below for examples of how fresh avocados are a great substitute on sandwiches, toast or substituted as a spread in place of many other popular foods.
Try fresh avocado on sandwiches and toast in place of many other popular foods to reduce your intake of cholesterol, calories, fat, saturated fat, and sodium
Lutein is a natural antioxidant that may help maintain eye health as we get older. By adding avocado to foods like salads, salsa, soups or sandwiches you can get more of the phytonutrient lutein in your diet.
* So eat up your avocados, I'll have to post some of my favorite recipes that I use the delicious avocado in!!
My husband our good friend Aaron and I headed to the pass. On the way up it was snowing and beautiful. I could feel my heart pumping with excitement when we reached the pass and I saw all the skiers and riders out there. I couldn't wait, I felt like a little kid waiting in line at disneyland for Splash Mountian or something..hehe. After we got all our gear on and our tickets we headed to the lift. For some reason..this was the thing I was most nervous about..not the actual going on the lift..it was getting off and on the lift that I was nervous about. To my surprise the getting on..was a piece of cake...then comes the getting off...and yes I fell, I fell all day long.
I didn't start out on the bunny hill, I wanted to..but Jeff didn't want to..so we started on the second biggest hill. It took me almost an hour to get down that hill..when now It only takes me a few minutes. Lucky for Jeff..even after 10 years of not riding..he picked it up right away. Aaron stayed back and help me try to get the basics down.. the balancing, toes and heels and getting up after falling. I swear I probably fell down 100 times...and I had a few really good slams, one that knocked the beegeezes right out of me. There were a few times that I just wanted to give up and cry..because after falling so much..getting up was SOOOO tiresome my energy was just sucked right out. I didn't give up though, I was so determined to get it down. I think our last run of the day.. i made it without falling, and that was such an awesome feeling.
The next morning..... oh yes, the next morning.... boy was I SORE. I had never felt pain like that in my life. I had muscles ache that I never even new I had before, and here I thought that my working out daily would save me from soreness, yeah right. I secretly loved the soreness, just knowing I found and worked other muscles was very fascinating to me.
I have gone twice since my first time, each time keeps getting better and better. This last weekend we spend the whole day on the big run. I have conquered getting off the lift and i'm really good with my heels and edging..but I need to work on my toes. The thing I love about snowboarding is cold crisp air, the quietness and just the freedom and the control you have over your board. I love that I can control everything...I love the feeling of when I straighten out my board and the speed just comes...hits you in the face and the adrenalin just courses through your veins...it's such and exhilarating feeling.
I am so sad that this season is coming to a close, there is only one more weekend left and I hope we can make it up once last time!! We did get season passes our last trip up...so i'm very psyched for next season!!! Hoping we can get the kids into it next season too!!
P.S. If snowboarding isn't wonderful enough......I have burned 1500 calories and over each time I have gone up..and that's buring 50% fat!!! AMAZING!!!!
1 teaspoon olive oil
1 large onion, sliced (about 1 1/2 cups)
2 1/2 cups low-sodium chicken broth
1 bay leaf
1/2 teaspoon salt
Freshly ground black pepper
1 (10-oz) bag frozen peas
4 teaspoons plain nonfat yogurt, optional
In a large pot, heat the olive oil over moderately-low heat. Add the onion, garlic, bay leaf, cover and cook, stirring occasionally, until softened, about 5 minutes. Add the broth,bay leaf, salt and a few turns of freshly ground black pepper and bring to a boil. Add the peas and cook just until defrosted. Take out bay leaf just before blending.
In a blender, puree the soup in 2 batches until very smooth. If serving hot, return the soup to the pot and bring just to a simmer. If serving cold, transfer to the refrigerator to chill. Ladle into bowls. Stir the yogurt so that it is smooth and top each serving with a swirl of yogurt.
per Serving 1 1/4 cups each
Total Fat:2.5 grams
1 cup quick-cooking oats
3/4 cup whole-wheat Pastry flour or regular whole-wheat flour
1/4 cup toasted wheat germ
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup honey
1/3 cup unsweetened applesauce
1/4 cup canola oil
1 egg, beaten to mix
1 egg white
1/4 cup mini chocolate chips
Preheat oven to 350 degrees F. In a medium bowl, whisk together the oats, flour, wheat germ, cinnamon and salt.
In another bowl, whisk together the honey, applesauce, oil, vanilla, egg and egg white until well combined. Stir in the oatmeal mixture until well combined. Add mini chocolate chips and pecans.
Coat an 8-inch square baking pan with cooking spray. Spread the mixture into the prepared pan and bake until a toothpick inserted in the center comes out
clean, 30 to 35 minutes. Cool completely and cut into 12 bars, about 4 by1 1/2 inches each.
Calories 211.3; Total Fat 10.4 g; (Sat Fat 1.3 g, Mono Fat 2.7 g, Poly Fat 5.2 g) ; Protein 4 g; Carb 27.4 g; Fiber 2.8 g; Sugar 14.8 Cholesterol 18.4 mg; Sodium 60 mg
I have been searched and searched online for a tattoo that I felt told my story and my feelings about my love for Rylee and my pain. I could NOT find anything that really did any justice. I asked my very good friend Jen for some advice, right away she told me that I should go to her brother, Jason Kunz (http://jasonkunz.com/ ) he is a tattoo artist and has his very own tattoo shop.
I thought that would be a good idea. She emailed him with a brief description of my story and he came up with a beautiful drawing! It was so perfect.
I love it so much, and look at it way to many times throughout the day!
1/2 cup creamy peanut butter
1 cup non fat milk
1 cup vanilla yogurt
1 frozen or ripe banana
3 tbsp choclate syurp
1 tsp vanilla extract
1 tbsp wheat germ (optional)
1 cup ice
Throw all the ingredients in the blender and blend until smooth.... if you like it sweeter add more chocolate syurp or you can use honey too. I have also made this with chocolate soy milk..replacing the use to choclate syurp....and it tastes fantastic also!!This makes about 3 -10oz servings or 2 big 16oz servings!!Number of Servings: 3
Servings Per Recipe: 3
Amount Per Serving
Total Fat: 22.2 g
Cholesterol: 1.6 mg
Sodium: 275.7 mg
Total Carbs: 40.3 g
Dietary Fiber: 3.9 g
Protein: 16.7 g
1 c. Frozen or fresh raspberries
In bowl stir together flour, bran , sugar, baking powder, and salt. Make a well in center. in a small bowl combine egg, milk, vanilla and oil: add all at once to flour mixture. Stir just till moistened. Fold in raspberries and walnuts. Grease bottoms of muffin pan or line with paper bake cups. Fill 2/3 full. Bake in 400 oven about 20 minutes or until done. Remove from pan. Cool slightly on wire racks. Makes 12 Good drizzled with honey.Number of Servings: 12
Servings Per Recipe: 12
Amount Per Serving 1
Total Fat: 6.1 g
Cholesterol: 18.1 mg
Sodium: 331.9 mg
Total Carbs: 18.2 g
Dietary Fiber: 3.2 g
Protein: 3.5 g
1 cup chopped onion
1 large sweet red pepper, chopped
1 tbsp cooking oil
1 tsp group cumin
1 tsp chill powder
1/2 tsp paprika
5 cups reduced-sodium chicken broth
1-1/2 cups cubed,peeled winter squash
1 large tomato, chopped
1/4 tsp salt
1/4 tsp black pepper
2 cups cooked turkey, chopped
1 cup frozen whole kernel corn
2 tbsp snipped fresh cilantro (optional)
In a Dutch oven cook onion and sweet pepper in hot oil over medium heat about 5 minutes or until tender, stirring occasionally. Stir in cumin, chili powder, and paprika; cook and stir for 30 seconds.Add broth, squash, tomato, salt and black pepper. Bring to boil; reduce heat. Simmer, covered, about 20 minutes or until squash is tender, stirring occasionally. Stir in turkey, corn and cilantro. Heat through.Have a fresh fruit salad and warm crusty bread with it.Number of Servings: 6
Servings Per Recipe: 6
Amount Per Serving
Total Fat: 4.4 g
Cholesterol: 31.9 mg
Sodium: 543.5 mg
Total Carbs: 19.6 g
Dietary Fiber: 4.3 g
Protein: 18.2 g
I'm crying already just posting this blog. This song, this slide show is very personal to me. I hope you watch it and really listen to the beautiful song, because this song is a part of me. If you watch closley..you can see the picture of Rylee and I, I'm kissing her for the last time as her mommy and I am about to place her in the arms of another. Click the link below to watch..thank you.
I love you Rylee
Here are the lyrics:
With so many wrong decisions in my past, I'm not quite sure.If I can ever hope to trust my judgement anymore.But lately I've been thinking, 'cause it's all I've had to do.And in my heart I feel that I should give this child to you.
And maybe, you can tell your baby when you love him so that he's been loved before.By someone who delivered your son, From God's arms to my arm's to yours.Now if you choose to tell him and if he wants to know.How the one who gave him life could bear to let him go.Just tell him there were sleepless nights I prayed and paced the floors.And knew the only peace I'd find is if this child was yours.
Now I know you don't have to do this, but could you kiss him once for me?The first time that he ties his shoes or falls and skins his knee, And could you hold him twice as long when he makes his mistakes.Tell him that he's not alone, sometimes that's all it takes -I know how much he'll ache.
This may not be the answer for another girl like me.And I'm not on a soapbox saying how we all should be.I'm just trusting in my feelings and I'm trusting God above.And I'm trusting you can give our baby both his mother's love.