Lima Beans and Chocolate Cake

What if....Lima Beans had tons of calories and Chocolate Cake had barely any calories????

Just wondering!!!!!

Keep that thought with you as we head into the weekend. Eat healthy. Make smart choices. You are what you eat!!!

Best Smoothie I've Ever Made

I've said it before, but this time I really mean it. This recipe is the best ever! Doesn't contain a boat-load of veggies, like most of my smoothies, but it's still chock-full of nutrients. Enjoy!

Mix together in a blender. Makes 2 servings.
• 1 banana
• 2.5 big handfulls of spinach
• 3 tablespoons Almond Butter (can substitute peanut butter)
• 1/2 teaspoon ground cinnamon
• 1/2 cup water
• 3/4 cup crushed ice
• 1 shot espresso
• 1 scoop chocolate protein powder

Nutritional Breakdown, Per Serving
calories:  250
fat:   15g (1.7g are saturated fat)
carbs:   21g
protein:   12g

Micronutrient Breakdown, Per Serving as Percent of RDA
vit a:   20%
vit b6:   20%
vit c:   18%
vit e:   46%
calcium:   30%
copper:   35%
iron:   26%
magnesium:   61%
niacin:   15%
thiamin:   7%
zinc:   12%
pant. acid:   5%
phosphorus:   54%
potassium:  14%
riboflav.:   25%
selenium:   4%
sodium:   12%

*Nutritional information per on-line calculator

One Perfect Workout

I recently had a friend tell me that she had found the perfect workout on line, and that she was doing this one routine every time she went to the gym. You know, I hated to burst her bubble, but, I had to tell her the truth about her "One Perfect Workout." And so, after commending her on her energy and newfound commitment to exercising, I explained to her why she should not just do this one workout every session.

When you do the same workout all of the time, your body gets very used to and very efficient at doing this routine. That equates to less effectiveness for weight loss and fat loss.

It is important to change things up in your exercise plan. Changes in the exact movements, intensity, duration, and frequency, will keep your body working hard to keep up, and will be most effective at burning calories and effecting changes in your body composition and fitness level.

I applaud my friend for getting back on the fitness wagon and for finding a workout that she finds fun and challenging. Now, to mix that one workout in with a bunch of other fun, challenging workouts, and constantly change the variables....that will bring magical results!!

Smoothie Extravaganza

What happens when four women, one man, one baby, one toddler, and two dogs get together? Apparently, in my house, it means that the Vitamix 6300 blender is out and a Smoothie Extravaganza is about to begin!

Simply put, we pooled our resources (veggies, fruits, liquids, etc..) opened up the Vitamix cookbook, and started cranking out one smoothie recipe after the next. We cut the recipes in half so that there was just enough of each batch for the five of us adults to sample each one.

In the end, every recipe we tried turned out delicious. In order to improve upon one recipe, we did add a teeny bit of honey. And to make one recipe palatable, we added a whole bunch of ingredients to it in order to morph it into something completely different (peanut butter, banana, and chocolate protein powder...all of these are your friends).

Although all of the smoothies were great, the Everything Smoothie was definitely one of the favorites. Here's the recipe directly from the Vitamix cookbook.

Everything Smoothie

Put all ingredients into the Vitamix blender, and blend away!!!

• 1/ 2 cup milk (we used soy)
• 1/2 cup grapes
• 1 orange, peeled
• 1/2 cup pineapple chunks
• 1/2 carrot
• 1/2 cup chopped broccoli
• 1/2 cup fresh spinach
• 1/2 cup frozen unsweetened peach slices
• 1 cup frozen unsweetened strawberries
• 1/2 banana, peeled

Drink....and enjoy!!!

My New Toy

It's been quite a while since my last entry. Been busy with all kinds of fun stuff....cycling, surfing, SUP-ing, weights, spin class, dog walking, hanging out with my awesome friends and neighbors, and shopping.

I must admit, some of my shopping outings haven't been super exciting. It's just not that much fun to bring home a new vacuum. However, I do have one new toy that I absolutely love!! It's a brand new shiny Vitamix 6300. Woohoooo!!! I am freakin' excited about this, seemingly, turbocharged blender!! 

Every day since bringing her home, I experiment with new smoothie and soup recipes. Sometimes the recipes turn out great, and sometimes they don't. I have learned that one can add chocolate protein powder to almost any concoction in order to deem it edible.

Today I made a winner of a smoothie. Super simple. Loaded with nutrients. Awesome deliciousness!!

Blueberry & Beet Smoothie

Please note that all measurements are approximate.

• 1/2 cup water
• 1/4 cup plain goat yogurt
• 1 cup frozen blueberries
• 1 red beet, with skin on
• 1 tablespoon ground flax seed

• Blend all ingredients in the Vitamix, and enjoy!

And, remember what I told you....if you make the recipe, and you think it sucks, then just add chocolate protein powder!!

Got Motivation?

Need some motivation in life? Need a kick in the pants once in a while? Well, who doesn't?!! Today I'm going to share a bunch of great quotes with you, that are sure to pick your butt up off the ground, and get you really moving. Apply these to any and all aspects of your life, and see what you can accomplish!

1. Strive for progress, not perfection. -Unknown
2. You want me to do something... tell me I can't do it. -Maya Angelou
3. You miss 100% of the shots you don't take. -Wayne Gretzky
4. If you don’t make mistakes, you aren’t really trying. -Unknown
5. You live longer once you realize that any time spent being unhappy is wasted. -Ruth E. Renkl
6. Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi
7. Motivation will almost always beat mere talent. -Norman R. Augustine
8. I'd rather be a failure at something I enjoy than a success at something I hate. -George Burns
9. Energy and persistence conquer all things. -Benjamin Franklin
10. Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson
11. No act of kindness, however small, is ever wasted. -Aesop
12. Insanity: doing the same thing over and over again and expecting different results. -Albert Einstein
13. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. -Lou Holtz
14. Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan
15. I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. -Michael Jordan
16. Fear is what stops you... courages is what keeps you going. -Unknown
17. The finish line is just the beginning of a whole new race. -Unknown
18. The difference between a goal and a dream is a deadline. -Steve Smith
19. Just do it.™ -Nike
20. In seeking happiness for others, you find it for yourself. -Anonymous
21. The secret of getting ahead is getting started. -Mark Twain
22. It's not who you are that holds you back, it’s who you think you’re not. -Anonymous
23. Luck is a matter of preparation meeting opportunity. -Oprah Winfrey
24. It's never too late to become what you might have been. -George Elliot
25. Clear your mind of can’t. -Samuel Johnson

Coffee & Chocolate Health Smoothie!!

I knew that that post title would attract almost everyone in the world. Let's face it, you are all probably addicted to one or the or chocolate.

I've figured out how to get both of these flavors into a super healthy smoothie!!

Here's my latest and greatest concoction. No photo, 'cause it turns out green and it's ugly, and you probably wouldn't make it if you saw it first. Trust me. Just make it, and drink it.

Don't worry much about the exact amounts of the ingredients. I don't really measure them. I just toss everything into the blender, and it turns out super delicious every time.


- Makes 2 servings

- Add all ingredients into the blender and blend. Be sure to add only one or two ingredients at a time so that you don't jam up the blender. And put in the liquids first so there's a liquid base and it's easier for everything to blend.

- Coffee or espresso. I use about 1/2 cup of espresso.
- Coconut Milk. About 1/2 cup. Very high in calories, so if anything, use a little bit less.
- Kale or Swiss Chard. Uncooked. Peel off of the thick center vein, tear leaves up into smaller chunks. About 1.5 to 2 cups when loosely measured (not packed down).
- Ground flaxseed. 1- 2 tablespoons.
- Fruit. Today I added 1/2 cup of strawberries, and a banana. Sometimes I use 1 to 1.5 cups of blueberries.
- Chocolate protein powder. About 1 scoop.

If you want this to turn out cold, you can add ice to the blender, or refrigerate. I just drink mine as is. It turns out pretty much room temperature.

The entire smoothie takes on the flavor of the coffee and chocolate. You can't taste anything else in there at all.


You can always add more coffee, or less coffee, depending on your taste. If you don't like coffee, you can substitute plain iced tea.  You can also try a different flavor of protein powder. If you don't want to use coconut milk, you can substitute nuts to provide the healthy fat content...just add more liquid to the batch so that it will blend easily.

Believe me when I tell you, that this smoothie is heavenly! I could make a zillion dollars if I could bottle it!!! And here, I shared the recipe with you for FREE!!!!!