Heart Healthy Berry Smoothie Recipe

 What was I thinking last May signing a lease on an apartment without air conditioning???

Oh, right.  That I'm a poor grad student who wasn't willing to shell out the extra couple hundred a month.  I guess I didn't have much of a choice.

That being said, I've been coming up with some pretty creative ways to stay cool, and turning on the stove is a major no-no.  But it's still important for me to get in enough nutrition during the day.  Insert delicious frozen smoothie here.

It's got Soluble Fiber to lower cholesterol.  Insoluble Fiber to promote a healthy GI tract and keep you regular.  Omega 3's and Antioxidants for heart health and to reduce inflammation.  And the optimal carb to protein ratio for exercise recovery.

This bad girl (it's a girl because it's purple.  duh.) will fill you up while cooling you down, but it's still light enough for a summer meal.

Ingredients:

1/2 frozen medium banana

1/2 cup frozen mixed berries (blueberries, raspberries, strawberries... etc.)

1 cup light vanilla soymilk

1/4 cup old-fashioned oats

1 Tbsp chia seeds

Directions: Add all to your ingredients except chia seeds to a single-serve blender, like my Cuisinart model that I professed my love for in this Black Bean Brownie post, and blend on high until smooth.  Then, stir in chia seeds and enjoy!

Here's the nutrition breakdown courtesy of MyFitnessPal:

This is a great meal replacement, and it's way "cleaner" than varieties you might buy at the grocery store with additives and preservatives.  You could also assemble the ingredients at the beginning of the week in a zip-loc bag and leave them in the freezer for easy assembly in the morning.  This can also be made with a dollop of yogurt or cottage cheese for a little extra prooooteeeiiinnnn (say in a growly, man-ish, voice).  Hope you enjoy!

If you try this, let me know what you think in the comments section! 

Or share any variations you've made!

Life Lately and Chia Pudding

Hey all!

I know I always apologize for being MIA...

This week and last week were awesome.  I've been in a low-key rotation in my internship, so I had plenty of "me-time" to get back into my exercise routine!

I went to three cycling classes, one yoga class, ran, and also ellipti-sized one day (derrr it's a word okay?).  I've never been to an actual yoga class before, but I watched this video and thought it was so great I wanted to give it a shot outside of my apartment.  I don't have the greatest mattress, so my back has been really messed up lately.  The last move in the video really lengthens the back.  Do it right after you wake up and you'll be wide awake, energized, and ready for your first cup of joe!

The cycling classes I go to are at 1-2-1 Fitness.  Love them.  The instructors are there to teach that specific class, so they're super knowledgeable and passionate.  I'm always a sweaty mess by the time I leave.  And my backside hurts a lot the next day.  TMI? okay. Word on the street is they're getting new bikes soon (THANK YOU anonymous donor) so hopefully that last issue will clear up relatively quickly.  

I wanted to introduce you all to my new favorite snack... Chia Pudding.  Heck yes.

Maybe you all know about this already.  I feel like I might be behind the curve, but that's pretty typical for me.

Basically, mix 3 Tbsp of chia seeds with 1 cup light vanilla soymilk.  Let sit for a few hours, until the chia seeds expand.  Stir occasionally if you so choose.  I've been eating it plain, but you can add extra toppings mix-ins if you like.  Unsweetened coconut would be amazinngggg or any 100% jam or fresh fruits.  Maybe even cocoa powder.  The options are endless, people.  In my opinion, it tastes a little bit like rice pudding... maybe not as sweet, but you get similar texture.

These things absolutely live up to their reputation as a nutritional "superfood" and I do not tend to throw that word around lightly.  All of the carbohydrate comes from fiber which is more difficult for the body to digest, leading to a healthier GI tract, improved blood glucose control, and healthy cholesterol levels.  With healthy fats and a little protein... you really can't go wrong.  And because they form a "gel", they are said to help keep the body hydrated.  Enjoy for breakfast, snack, or dessert!

This recipe makes two servings... here is the nutrition breakdown courtesy of MyFitnessPal:

 

A runner is... bored.

I told you it would happen.  I get all hyped up about running and then I just get... bored.  I've repeated week 1 for the last few weeks (yes, I know I fell off the planet, but I have actually been working out).  

It's not that it's too hard.  I actually do think I like running a lot more now than previously, now that I know I can do it.  It's just that I can't do the same thing five days a week.  Blast.

Also, I found that while I used to like to run on the treadmill... I now despise it.

I learned that I CAN run.  And I will continue to, maybe just not with this exact training plan.  More on occasion and less of a structured schedule.

I blame Pinterest.

After all, I was perfectly content with running until I found all of these other great exercises and pinned them to my fitness board.

I'm more motivated by strong, toned women.  Sure, these women can run a few miles here and there, but they don't limit their training to one exercise.

I know it sounds like I'm making excuses...  but truly, it's not good for your body to stick to one thing all the time, right?  Part of my degree is in fitness and I'm asking that legitimate question... feel free to answer.  

I miss the classes at my gym.  I love cycling, hips, buns and thighs, and I'm itching to try yoga after one 30 minute video. 

Okay, people.  I'm done trying to justify the fact that I don't feel the need to run more than a few miles at a time.  I'd love to work up to five.  Beyond that... long hair don't care.

On that note, I no longer have long hair.  Chopped it while I was home.

I know, you can't even tell.  It was six inches longer, but nobody even noticed when I came back.  A sign your hair was tooo long!

Oh yeah, I went home last week.   Took off work Wednesday to Monday and enjoyed some time with the family celebrating the life of a great man I had the privilege of calling grandpa.  

I even made this super unhealthy but super delicious fruit tart!  Recipe here. There are no step by step pictures, but the directions are all you need.  Just make sure to use frozen butter and keep the dough as cold as possible to allow for maximum flakiness!  Also, don't roll it too thin or the juice will seep out.  Oops!  Sorry for the phone picture... It was all I could do before everyone dug right in!  Seriously amazing and easy.

This basically concludes a recap of what I've been up to for the last few days. 

Stop to Smell the Free Redbox

You know, today could have easily been one of those super frustrating days. I still am transportationally challenged... yes that's a real thing... seeing as some super nice Clevelander cut apart my exhaust system and stole my catalytic converter.  My airport shuttle service was 45 minutes late picking me up for the airport. After that nail-biter... My flight was delayed. But then I saw this little gem hiding in my diet Dr. P cap:

And I couldn't help but crack a smile.

It's the little things, people. So call your car service frantically, run through the airport, wait an extra hour at your gate, but always stop to appreciate the free Redbox and let the rest roll right off your back!

A Runner is Born... For Real this time.

Whassuppp my few readers!

You see that check mark? 

See it?

SEE IT?!

I told you I would start today!  And I did.

And, yes, I circled run.  Because I ran the whole thing.  And I am proud of myself!  I can't say I've run a whole three miles before, I've always had to take walking breaks!  It wasn't my longest run or my fastest run... but I beat my average.  And that's got to be worth something right?  Right.

It's so true what they say, the scariest step is the first one out the door.   Taking on something like this is super intimidating to me because, like I said, I'm not good at it.  And I did it in front of people.  Eeek!

But what you really have to do is just look at it as something you have to do that day.  Something to check off your list.

Once you get going, it's difficult to find your stride.  I got to a comfortable pace, but felt like I was going soooo slowww.  

Then I realized, it doesn't matter.

And I just kept telling myself that I'll get better.  

I'll get stronger.  I'll get faster.  I'll go longer.

It's all a matter of committing myself to this journey.

I'm my own project, and my best project.

Any running tips are appreciated :)  Leave them in the comments section!

A Runner is Born... Tomorrow.

So I know I said I'd start that running plan this week... and according to that plan today was cross-train day.

Confession: I didn't cross-train.

I went home this weekend and have been traveling back to my lovely apartment today.  

Instead of leaving you with a workout update... I'll leave you with some motivation:

TOMORROW, friends.  Three miles.

A Runner is Born

So.  I've been thinking.

Which is dangerous.

But this time I think it's good.

A couple months ago I was out of bed Mama Laughlin style at 4:30 to hit the gym EVERY morning.  But I've really been slacking.  And I want to work toward a goal.  I think I get off track because I need more structure.  I need something like a project that I can work on in my spare time.  

I've never been much of a runner... probably because growing up I never had anywhere to run.  Except in tractor paths.  But one ankle twist pretty much cured me of that.

Then it dawned on me.

I hate doing things I'm not good at!

I'm slowly realizing and accepting that I can't be good at everything right off the bat.  So I'm going to start running.  Until I'm good at it.  And maybe when I'm good at it, I'll enjoy it!

I have no intention of running a marathon or anything crazy like that.  Maybe someday I'll change my mind, but running for hours and hours on end just doesn't sound like a motivating goal for me.  For now, I'm going to aim for a half, but since a 5k is challenging, I'll be happy if this plan gets me past that point.

I'd really love it if anyone wants to do it with me!  Friend me on MyFitnessPal or follow me on Bloglovin' by clicking the button at the right and leave your updates in the comments section!

I'll start next week and use this plan from Fitness Magazine.  Just click the "download the training plan here" link to open the .pdf file.  They also have tons of other useful tips for runners you can find while browsing their site!

I plan to post regular updates and motivation here!  Wish me luck and I hope you join me!