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Amazing Green Smoothie Drink

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Drew Canole and I are back with another recipe for you. This shake that you will see Drew make blew me away. It was so tasty, easy to make, and ridiculously healthy. After eating it, I felt so good for the rest of the day. In case you missed our last video where Drew showed you some pushup variations, you can click here to check it out.

Here is what is in the green smoothie drink:

Whey Protein (I use Prograde Protein)

Maca

Chia seeds

Cacao

Probiotics

Raw egg

Water (or you could use almond milk)

Drew has just released an amazing product on juicing.  I must admit that I am not the most consistent juicer, but when you look at all the amazing benefits of juicing it really should be a no brainer to do.  I have learned so much from Drew about how different fruits and vegetables can be combined to create an amazing potion for the body, and he has a powerful program I highly recommend you check out.  Click here to learn how you can become an expert juicer.

 

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Healthy Quick Breakfast

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Everyone knows that eating breakfast is very important.  But what we eat is something many are misinformed about.  A breakfast should include a pretty good balance of fat, carbs, and protein.  You want it balanced so that your blood sugars don’t shoot up too high, and you want enough fat and protein in it to keep you full for awhile.

This breakfast I am going to show you today, doesn’t have many carbs in it.  I am trying to get extra lean right now, so I am focusing more on high protein and moderate amounts of fat.

Normally adding some greek yogurt, or oatmeal would make this more balanced.

It is important to cook with coconut oil since it won’t burn and turn into trans fats like vegetable oils can do. Whole eggs are better then egg whites because of the healthy fat (screw cholesterol), and all the nutrients. At least eat 2 whole eggs, and if you want to throw in more egg whites that is fine. Getting in tons of veggies will of course give you nutrients as well as fiber and bulk to the meal.

What is your favorite healthy breakfast?

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Strawberry Salad

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It is strawberry season in Wisconsin! What I buy from the grocery store in January has so little in common with the homegrown strawberries of June that they really should be re-named! Here is the salad that I have been eating every day for the past week.

Ingredients                                                                                 

2 teaspoons strawberry jam (I use Simply Fruit)                                             

1 tablespoon balsamic vinegar

3 tablespoons extra-virgin olive oil

Salt and pepper

Chopped romaine or other greens

Sliced strawberries

Crumbled goat cheese (or feta)

Chopped toasted walnuts

Wisk together the jam, vinegar and oil. Season with salt and pepper. I’ve found this amount of dressing enough for 2 or 3 salads. Toss the greens, strawberries, crumbled cheese and walnuts with the dressing and enjoy.

It’s not strawberry shortcake but it hits the spot!

What is your favorite summer salad?

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Syrniki ~ or ~ Russian Pancakes

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Hi!  This is Kim, one of Dustin’s contributors.  We tried a new recipe today for a gluten-free pancake.  It actually tasted more like a biscuit.  We found the recipe on www.workoutmaster.com and you can watch the video of how to make them here.  The final product received mixed reviews from our kids, but I thought they were pretty good. 

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Black Bean Quesadillas

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As I have been dusting off my summer recipes I came across this one today.  It’s quick and easy for those busy summer nights.

Black Bean Quesadillas

Ingredients:

2 large flour tortillas

3/4 C shredded cheddar or monterey jack cheese

1/2 C frozen corn, thawed

1/2 C red bell pepper, diced

1/2 C black beans, drained

1 green onion, chopped

coconut oil to coat pan

Directions:

Melt coconut oil in skillet over medium heat.  Place a tortilla in the skillet and allow to heat for 1 minute before flipping.  Flip tortilla, sprinkle with half the cheese, then half of each remaining ingredient.  Once the cheese is melted, carefully slide the tortilla out on to a cutting board.  Slice into 8 wedges and serve warm.  Repeat with the remaining tortilla and ingredients.

*You can also used precooked meat or chicken in place of, or in addition to, the black beans.

Serve with a big summer salad and enjoy a colorful summer meal without heating up the kitchen.

 

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Green Smoothie Anyone?

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Hey – It’s me, Patty, one of Dustin’s FMFL bloggers.  Just a quick blog on a recipe that you need to try! 

Memorial day is not a good one.  It’s cold, it’s wet, and there are severe storms headed our way later this afternoon/evening.  So – I’m inside, catching up on some bookwork, housework, recipes, planning, batch cooking, blogging, etc. 

A friend of mine from Spark People challenged me to try to put spinach in my smoothie.  I’ve thought about doing it for some time, but eesh!  Well – LOVE IT!  I think I’ve had a green smoothie almost every day, if not every other day since!  Even my 7-year-old tried it and liked it.  Maybe not enough to ask me to make one individually for him out of the blue, but he has taken a drink each time I’ve made one so that’s a start! 

Here’s my favorite mix:

Spinach

Frozen banana

Prograde vanilla protein powder

Ice, water

Chia seeds

Truvia

Flax

Today I added strawberry to it, it’s just as good, but it changed the color a little; I prefer the bright green color!  :)  

Doesn’t that layer of healthy ingredients look delish!?  It is!

Try something new!  Try a new exercise routine.  Try a new recipe. 

And thank a veteran this Memorial’s day! 

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How Much Sugar is in a Can of Coke (Video)

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I don’t want to beat a dead horse again by talking about sugar but it still is the biggest problem people seem to be having.  In a previous blog post I go in depth in the sugar topic, and in another blog post one of my contributors shares what it was like to stop eating sugar cold turkey.

Here is a great short video that helps drive home the sugar point.

A few weeks ago my girl friend and I decided to take a break from work and go to one of our favorite restaurants called Hu Hot.  It is a mongolian barbecue type place.  Half way through our meal a group of 11 came and sat down near us.  It was obvious they were part of the same company and were going out for lunch.  There were 10 guys and one woman.

I didn’t really pay attention to the group until the waitress started to take their drink orders.  Out of the 11 only 1 drank water!  8 drank some form of soda and two got lemonade (which has just as much sugar as soda).  Then throughout the meal I would say just about everyone had at least 1 refill.  We left half way through there meal, I am curious how many had two or more refills.

Quick snapped this pic when they went to get their food

So any guesses to what type of bodies these 10 guys and one woman had?  Yeah you can guess it.  It was actually quite sad.  10 out of the 11 I would consider obese.  4 of them I would consider morbidly obese.  Only 1 person was around healthy weight.  All the guys had guts that hung well below there belts.

I would have loved to go sit down with them and have a conversation.  I would be curious if they even thought twice about how much sugar and calories they were drinking away and if their health was even a concern to them.  But I have no right to ask those questions.  Hopefully sometime I will get to work with them at my bootcamps.  :)

What do you think of everything?  Have you change your soda drinking habits at all?

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Summer has officially begun!

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…and ready or not, so have summer sports!   Hi!  This is Kim, one of Dustin’s contributors.

Summer is supposed to be a time of relaxation.  When I think of summer, I think of hammocks and beaches.  My first day of having kids home on summer vacation went like this:

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When Temptation Stikes, Hope for a Line!

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  Hi!  This is Kim, one of Dustin’s contributors.

  Temptation is lurking on every corner.  The corner that tempted me the other night, had a DQ on it.  The way my evening transpired was a recipe for  disaster.  I left work and went shopping with two of my kids.  We headed straight for the mall, then finished up with a trip to Target and the grocery store.  The kids grabbed a small snack, but I couldn’t find anything remotely healthy and convenient, so I chose to wait. 

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How Many Days to Make it a Habit?

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Patty – one of Dustin’s blog contributors here!

Hot Lemon Water – do you do this?

 

 

Tosca Reno - Love her books.  In every single one of them she talks about how she starts her day by squeezing a lemon in a mug of hot water.  I tried it once, didn’t like it.  Tried it again, didn’t like it.  Kept reading about the health benefits of it and thought I’d try it for a few days.  Well – after about a week of just a few sips each day, I am now starting every morning with this ritual and look forward to it! 

BENEFITS OF DRINKING LEMON WATER EACH DAY

  • Helps shed toxins from the body.
  • Acts as a liver tonic.
  • Improves skin tone and quality.
  • Works as a natural diuretic.
  • Helps dissolve gallstones.
  • Breaks down phlegm.
  • Relieves nausea.
  • Relieves constipation.
  • Is a digestive aid.
  • Alkalizes the body.
  • Improves immunity.

I also watched Dr. Oz the other morning when I noticed the topic was 7 essentials for woman 40 and older and this was one of his tips also! 

With some persistence and encouragement from others who are healthy and fit, I tried and tried this, and now just like doing my FMFL DVDs 3-5 days a week, it has become a GOOD habit and just part of my daily routine. 

Buy some lemons – try it.  It may take a few days or a week, but you’ll like it and look forward to it! 

Do you do this already?  Are you going to try?

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