Smoothies are fast, easy and pretty much fool-proof.

I love smoothies because you just toss ingredients in a blender, whir them up and BANG – delicious!

For me, I like smoothies creamy. And an easy way to do that without adding fat, is to use ice, or frozen fruit.

Generally, in my smoothies, I pick ingredients from these categories:

Fruit/veggie
Something Frozen (ice, or fruit)
Liquid

You can see that using that formula, the sky is the limit as far as how many recipes you can create.

My current favorite smoothie is:

1 cup of 1% milk
1/2 cup of frozen berries
1/2 scoop – 1 scoop of Protein powder

I also love:

1 Cup of 1% milk
1/2 cup frozen peaches
1/2 banana
vanilla to taste

In the summer, I love making green smoothies. I use spinach or kale – or both, and add frozen fruit and water.

And yes, I know spinach and kale in a smoothie doesn’t sound appealing at all. But, if you add the frozen berries and maybe a banana or a bit of apple – the thing turns purple from the berries and ya can’t even taste the greens – truly!

Smoothies are healthy, a great way to get extra fruits and veggies into your diet, and whip up very fast. I encourage you to experiment right now with whatever you have on hand.

Spring is upon us…

And you know what that means… it won’t be long before we’re in short sleeves, shorts, capris – and those adorable skirts.

Have you been neglecting your fitness?

It’s easy to do in the throes of a heavy, cold winter. But it’s time to come out of hibernation and jump start your fitness with these easy challenges:

Challenge Yourself

– Buy a pedometer and challenge yourself to take more steps each day.

– Challenge yourself to add 10 minutes to your fitness program twice a week.

– Get a buddy and have him/her give you a challenge and you give one to them.

– Challenge yourself to take the stairs twice as much as you usually do.

Add a circuit

Circuit training is an easy way to mix up your fitness routine.

– If you walk the treadmill and watch TV, walk while the show is on, and during the commercials do a round of 20 squat-jumps, 10 push-ups (on knees or toes), and jump rope for 1 minute.

– If you walk outside, find a route with hills, or find a local park with wooded trails.

– Try varying your pace with a light jog, heavy jog, or walking lunges.

 Mixing up your routine isn’t hard – and remember – it doesn’t take hours upon hours of exercise to begin to feel great. 30 minutes, 3 times per week is all you need to start.

What is the difference between Greek Yogurt and Plain Old Yogurt?

Greek yogurt has taken the world by storm in recent months and more and more people are asking me – what’s the big deal?

Well, for starters, Greek yogurt is thicker than regular yogurt. It’s got a richer flavor and a creamier texture.

Nutritionally, Greek yogurt packs a protein whallop at 8 to 9 grams per serving. If you purchase the 0% fat variety, it ends up having about the same calories as regular yogurt.

What to do with Greek yogurt…

You can eat Greek yogurt exactly as you do any other yogurt. My favorite way is to take Vanilla and add honey and cinnamon to it – YUM.

You can also add fruit, or nuts, or plain Agave to sweeten it up a little bit.

As a healthy alternative to sour cream, you can make Yogurt Cheese. Simply strain your yogurt over night and use it as you would sour cream or mayo in your favorite recipes.

I have to say, I wasn’t a giant fan of yogurt until I tried the Greek stuff. It’s definitely on my list of weekly eats.

Tired of doing the same thing day in and day out?

How exactly does being stuck in your routine serve you?

I read somewhere last week that March 2 is Do Something Different Day. Admittedly, it’s one of those wacky-made-up holidays… but… I think there’s some value here.

It’s proven: doing the same thing day in and day out over and over causes you to zone out.

And, when it comes to exercise zoning out is a detriment. See, your body is extremely adaptable. When met with the same sorts of resistance over and over again (i.e. doing the same thing over and over again…) your muscles become extremely efficient at doing those things – that’s why exercise gets easier… and why you hit plateaus.

When it comes to life in general – zoning out = being mindless. What is being mindless doing for you? What’s going on in your head or your life while you’re zoning out?

Mix it up!

So it’s Do Something Different Day. What can you do today that’s totally different than what you do every other day? Think of something that will shift your routine just slightly.

Why not try a different flavor coffee? Or, go a different way to work. Instead of taking the back stairs, take the front stairs.

Try anything different today – even if it’s small.

For your exercise routine, why not make it a point to try a different class this week. Or, maybe pick up a magazine and try a routine laid out in there.

Take note at what interesting things happen when you mix up your routine even a little bit.

Let’s see… what am I going to do different… hmmm… I’ll report back in a few days!

Approach Life With Kindness…

I recently read about an interview that Oprah did with Ellen DeGeneres. Ellen said that one of the things that she’s trying to do this year is to approach life with kindness.

That resonated with me. A lot.

I’ve noticed over the past few months that when I’m cranky, or feeling crappy or negative, or impatient – that’s when I’m furthest away from myself. And usually, I can trace those crappy feelings and the manifestations of them back to thinking that I’m “less than.”

I got to thinking about “approaching life with kindness” and why that resonated with me so deeply, and it became apparent that turning to kindness could be the way back to myself.

The negative feelings and the resulting actions are just markers or sign-posts that pop up to let me know that I’m moving in a direction, or thinking thoughts that aren’t good for me.

So this last week, when I’ve noticed that I’m thinking negatively or acting crappy, I’ve immediately switched my mind-set and began being kind.

It’s made an incredible difference. I’m still exploring this concept. But so far, it’s brought me – and I’m sure those around me – a ton of peace.

How about you?

What are the things in your life that help you see that you’re not being kind to yourself – or to others? What do you do to make yourself feel better when you’re in a foul mood?

Friday Wind-Down

Take a moment. Pause. Breathe.

Take 5 minutes right now to be kind to yourself. Write down, or think about all the things you love about yourself. Then, turn that outward – what do you love about your life, your family, your friends, your house…

This weekend, be kind to yourself and a stranger.