Monthly Archives: November 2011

Taking a moment…

After hearing of Patrice ONeal’s death, and considering how young he was, it shook me up a bit.  He was only 41 and now he’s just gone. My thoughts go out to his family.  I will reflect on the importance of health. My health and that of my family.


Green and yummy!

So this morning I decided to go with a green shake, keeping it real simple:  kale, banana, flax seed, unsweetened almond milk and a little water.  I LOVED IT!  It was refreshing, not too sweet and the color of the shake was beautiful to look at!  I hate that I completely forgot to take a pic  😦

Also, with this particular shake, I was able to shave off calories and carbs and  have my shake keep me going through till  mid-morning.

My 8 oz serving was only 180.5 cals, 5.5 grams fat/0 sat fat, 54 grams carbs, 8 grams protein and 6.5 grams fiber.


Portion revelation!

This morning I laughed long and hard at myself and then I got over it.  My smoothie servings are WAY TOO LARGE!!!!!  Ugh!

I spent this morning searching the internet for more smoothie ideas and found that the average serving size for the smoothies I found was 8 oz.  I have been yielding and drinking twice that amount!  So, for this point on, I will be making my smoothies and storing half in the fridge for later.  According to, one of the many websites I found this morning, the smoothie recipes yield 2 servings and the one I chose this morning was a really refreshing blueberry smoothie – you can find it at the following link:  

This is someone else’s creation, so please click on the link for the recipe.  The 8 oz serving was enough to satisfy me.  I did have a cup of coffee with creamer and that may have helped.

Later, I’ll be picking up ingredients to make my own mixes to share. Image

The scientist in me is awakening.

Today, I mixed and tasted my smoothie as I went to see what I could keep and what I could eliminate to test variations of smoothies.  I changed this mornings ingredients slightly.  I used unsweetened almond milk,  1/2 the yogurt and twice as much banana.  This saved me approximately 20 calories and 10 grams carbs (for me = less sugar).  This did effect the taste, but not enough to put me off.  I enjoyed every bit.  By taste testing as I added and blended ingredients, I was able to see what each ingredient contributed to the taste.

The nutritional breakdown for this morning smoothie:

Calories 499.5

Fat 10.5 grams

Carbs 75.25 grams

Protein 26 grams

Fiber 20.75 grams

Day 1 after Turkey Day

Although making smoothies is not new to me, I have not consistently kept up with my smoothie for breakfast endeavor.  But this morning, I was sooo happy to whip out my ingredients and make a delicious smoothie. The greatest thing about this morning’s smoothie was that it was not too sweet.  I HATE super sweet smoothies.  It was refreshing and I mixed it like this:

2 leaves of fresh kale, 1 cup regular almond milk, 1 cup frozen mixed berries, 1/3 of 1 medium banana, 1/4 cup plain yogurt, 2 tbps flax seed (coarse grind) and 2 tbps nutritional yeast.

This filled me up, but I did not feel stuffed.  And I was good until lunch.  Good thing our Turkey Day was a pretty healthy one, so I didn’t feel bad about eating leftovers!