Hydrating Green Smoothie Recipe

I woke up a little dehydrated this morning and I'm sure the alcohol from last night is the culprit. I didn't wake up with a hangover (I know my limits and don't like to overdo it), but I still wanted to feel vibrant again.

Spinach smoothies are my go-to health drink lately. I make variations of them with different flavors of greek yogurt, fruits, protein powder, and even kale. I usually throw ice and water to get the consistency that I want, but it can get a little boring. I've heard that coconut water is very hydrating, and believe me, I've tried to down it before. But I don't like it! Not by itself at least. However, it was on sale at Target yesterday so I decided to bite the bullet and try again, but to add to my smoothies! Let me just say, that was the way to do it!

Here's the recipe I made this morning--it's one of the best I've had.

Hydrating Green Smoothie
3/4 cup coconut water (35)
1 banana (110)
2 handfuls of fresh spinach (10)
1 container pomegranate greek yogurt (140)
1 tbsp ground flaxseed (30)
1 scoop vanilla whey protein powder (60)
2 tsp cocoa powder (5)
4-5 ice cubes
4-6 oz water

Layer each in a blender and blend to preferred consistency (more ice will give a slush smoothie, more water will be thinner). It makes about 30-32 oz of smoothie--all for 390 calories! Split it in 2 and it comes to 195 calories a serving. It's so filling too. Drink up!

Food Journal 3/10/13

Morning
- 1 cup coffee and soy milk (30)

Afternoon
- 1 cup veggie green soup with tofu and broccoli (200)
- 1 protein bar (170)

Dinner
- 1 mediterranean veggie patty (110)
- 1/2 cup refried beans and spinach (100)
- 1/2 avocado (100)
- 1 orange (80)

Snack
- 1 greek yogurt (140)
- 1/2 banana (60)

Evening
- 1 cup protein cereal (110)
- 1/2 cup soy milk (40)
- 10 almonds (70)

Total: 1210

Food Journal 2/1

Breakfast
-1 Starbucks soy latte (170)
-1 greek yogurt with blueberries, ground flaxseed, and Kashi cereal (290)

Snack
-Atkins meal bar (240)

Lunch
-Fresh & Easy salad (320)

1020

Food Journal 1/31

Breakfast
-1 spinach smoothie (330)
-1 packet blueberry oatmeal (140)

Snack
-1 cup broccoli apple and almond salad with vinaigrette (255)

Pre-workout
-1 Atkins snack bar (150)
-16 oz water with BCAA blue raspberry (5)

Post-workout
-16 oz soy latte (150)

Lunch
-1/2 cup brown rice (110)
-1 cup pinto beans (170)
-1/4 cup spicy corn (90)
-1/4 cup spinach (10)

Dinner
-1/2 sweet potato with coconut flakes (120)
-1 veggie hot dog with muenster cheese, mustard, and spinach on wheat bread (200)

Total
1730 calories

Weight Loss Calculator - How Long to Lose?

When setting weight loss goals, most of my clients have high hopes to lose a lot of weight in a short amount of time. Is that realistic? Most times it's not. It takes months and years to put on weight, so don't expect to lose it over night.

That being said, I don't want to be a Debbie Downer! I found a cool tool to find out how long it'll take to get to your goal weight, with healthy daily calorie recommendations based on your activity level. Check it out:

Weight Loss Target Date Calculator

Food Journal 1/30

Breakfast
-1 vanilla spice soy latte (260)
-1 spinach feta wrap (300)

Snack
-1 Special K protein bar (180)

Lunch
-1 greek yogurt with almonds, blueberries, and ground flaxseed (280)

Snack
-1 apple (70)
-1 cup chai tea with soy milk (30)

Late afternoon
-1 cup green veggie soup with tofu and broccoli (200)
-1 greek yogurt with 1 scoop protein powder (150)

Dinner
-1/4 cup broccoli and cheese (40)
-1/2 cup pepper jack and pinto beans (180)
-1/2 cup brown rice (120)
-1/3 cup spicy corn (90)
-1/3 cup spinach (10)

Total
1910 calories

Food Journal 1/28

Breakfast
-1 sweet potato with 1 cup black beans and spinach (300)

Snack
-1 Special K protein bar (180)

Lunch
-3 piece veggie "chicken" (120)
-1 cup spaghetti squash with avocado sauce and broccoli (190)

Snack
-1/2 cup cottage cheese with 1 banana and 20 almonds (290)

Snack
-1 Vega One chocolate protein shake (140)

Dinner
-2 veggie hot dogs (100)
-1/2 cup thai veggie rice (120)
-1/2 wheat bagel with 1oz cream cheese (180)

Total
1620 calories

Food Journal 1/27

Early morning
-1 Vega One chai shake (140)
-1 cup chai tea with soymilk (50)

Breakfast
-1 whole wheat bagel with muenster cheese (290)
-1 veggie sausage (80)
-1 greek yogurt with flaxseed (180)

Snack
-1 cup coffee and creamer (30)
-1 apple (80)

Snack
-1 Special K protein bar (180)
-1 fruit flavor water with creatine (20)

Lunch
-4 piece veggie "chicken" nuggets (140)
-1 cup spaghetti squash with broccoli and avocado garlic sauce (210)

Dinner
-1/2 cup cottage cheese (110)
-1 banana (130)
-20 almonds (140)

Snack
-1 Kashi trail mix bar (140)

Total
1920 calories

Food Journal 1/26

Early morning

- 1 cup coffee with soy milk and creamer (40)

Breakfast

- 1 cup black beans, 1/2 cup brown rice, 1 cup spinach, 1 tbsp salsa (350)

- 1 cup chai tea with soy milk, cinnamon, and honey (60)

Lunch
- 2 cups spaghetti squash (80)
- 1 cup marinara with broccoli and spinach (100)
- 4 pieces veggie 'chicken' nuggets (160)
- 1 cup salad with 1 tbsp dressing (30)

Dinner
- 1/2 cup cottage cheese (100)
- 1/2 banana (60)
- 20 almonds (140)
- 1 tbsp flaxseed (30)

Snack
- 1 Special K protein bar (170)
- 1 vitamin zero water

Food Journal 1/23

Breakfast
- 1 container vanilla greek yogurt (120)
- 1 Special K protein bar (180)
- coffee with soy milk and creamer (40)

Snack
- Fresh & Easy pre-made salad with edamame, tomato, cranberries, & mango dressing (270)
- coffee with soy milk and creamer (40)

Lunch
- 1 veggie sausage (80)
- 1 sweet potato (150)
- 1 cup broccoli and spinach mix with 1 slice pepper jack cheese and hummus (130)

Snack
- 1 apple (70)
- 24 almonds (160)
- 1 small Gatorade (80)

Snack
- 1 Clif protein bar (270)

Dinner
- 1 packet oatmeal (140)
- 2 tbsp ground flaxseed (60)
- 1/2 cup blueberries (40)
- 1/4 cup cottage cheese (30)

Total
1860 cal

Food Journal 1/21

Early morning
-1 Special K protein bar (180)
-1 cup coffee with soy milk and creamer (40)
-1 banana (130)

Mid morning
-Salad with cranberries and quinoa  (320)
-1 container greek yogurt (120)

Lunch
-1 mocha soy latte no sugar added (200)
-1 sandwich with veggie patty, hummus, pepper jack cheese, spinach, on wheat (380)

Snack
-14 almonds (140)

Dinner
-1 cup green veggie soup and tofu (180)
-Salad with blueberries, broccoli, pepitas, apple, and vinaigrette (220)

Total
-1910

Write Down What You Eat

If your energy is low and you just don't feel like yourself, keeping track of what you're eating could help. I don't mean obsessive calorie counting, but instead making sure your body is getting enough of the nutrients it needs. I want to start doing that more often. So.. this is what I ate today. Looking at it now, it looks like a lot! I went through the calorie counts and I'm at around 1945 cals for the day. I consider myself active so that's not so bad.

Post Workout (taught morning spin class)
-1 bottle of Fresh & Easy green juice (80)

Breakfast
-1 veggie patty (120) with 1 slice pepper jack cheese (70)
-1 cup salad (10) with 1 large orange (100) and 2 tbsp vinaigrette (50)

Lunch
-1 honey greek yogurt (150) with 1 tbsp flaxseed (30)
-1 cup blueberries (80) and 12 almonds (85)
-1 cup coffee (5) with 1/3 cup soy milk (25) and 1 tbsp creamer (15)

Snack
-1 small sweet potato with cinnamon (130)
-1 apple (80)

Dinner
-kale, red pepper, edamame stir fry with tofu and brown rice (390)
-1 Special K protein bar (170)

Snack
-3/4 cup Special K protein cereal (120)
-1/2 cup soy milk (35)
-3 peppermint chocolate squares (200)

Total
1945

I definitely had enough fruit and veggies... maybe cut back on the sugar now!