Step Up Your Game

BEC Green Smoothie


Isn’t the BEC Green Smoothie THE BEST SMOOTHIE EVER? Guys, it really is. But, believe it or not, I have a few ways to make it pack even more punch without realllllllly changing the taste (too much).

1. Mix in a little water.  I like my smoothie with a looser texture so I used to add extra coconut milk (my current non dairy milk of choice). Recently I starting using half coconut milk, half cold water and you cannot taste a difference.  Love the texture, love using less milk, and obviously it contains less calories!

2. Throw in some seeds.  I used to swallow a spoonful of chia seeds every morning then it got to the point where I would rather stay in bed all day then walk down the stairs and choke down chia seeds. Now I drop a tablespoon of the white or black variety into my smoothie (we love the seeds by Health Warrior). Chia can makes things “gelatinous” but this small amount doesn’t change the consistency and adds Omega-3s, protein and fiber.  Flax seeds are also always in my smoothie; they’re cancer and disease fighting so why not?

3. Camu Camu Powder. I love throwing some of this fine powder in my green smoothie every day. It is full of immune boosting antioxidants and Vitamin C.

4. Cinnamon has so many benefits we should all be sprinkling it onto everything all the time. To name a few it’s anti-inflammatory, contains antioxidants and multiple nutrients, and can even boost your mood!

5. Change up your greens game. We know the usual green smoothie suspects…kale and spinach. But try mixing it up. Today I used a bag of romaine in mine and as usual, delicious. Try micro greens, beet greens, collards or dandelion greens (these last two can be bitter so maybe use a little less for your first attempts). Different greens give us different things, y’all!

6. Throw in a splash of Apple Cider Vinegar.  Just a bit won’t alter the taste but you get loads of benefits such as lowering blood sugar, aiding in weight loss, and fighting bacteria!

Do you have any smoothie tips that you love?  Let me know!

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Keeping It Clean

grocery list

Some of the foods that we all should be eating everyday are SO GOOD it doesn’t seem like work to incorporate them into our diets.  Below are a few of my recent favorites that you probably already enjoy…obviously there are many more but this is what I am picking up from the store today:

  1. NUTS– almonds, macadamia nuts, pecans, and walnuts are full of fiber and those good fats we always hear about.  Keep some in your car, toss them on a salad, smoothie or oatmeal…they taste great and add the perfect crunch to just about anything.
  2. GREENS– ok so greens probably don’t appeal to everyone but I am adding them to my list BECAUSE you can easily (like, so easily) hide the taste in your smoothie.  They are anti-inflammatory and contain calcium and iron.  Just throw some, any kind you want, in your smoothie this week and call it a day.  You won’t even know they are there (except for the green color but whatever).
  3. CHERRIES– I am on a cherry kick, big time.  It’s hard to always find fresh, organic produce where we live so I have been buying bags (and bags and bags) of frozen tart cherries.  I take a few out of the freezer and place them in a bowl and eat them about five minutes later.  They are also delish in black bean brownies, smoothies, and over frozen yogurt.  Super tasty and loaded with antioxidants.
  4. OLIVE OIL– I am so over people being afraid of FAT.  Fat is not a bad word.  I love fat.  FAT FAT FAT.  Seriously.  Good fats keep us full, make our hair and skin look insane, and have loads of heart healthy benefits.  Olive oil is no exception.  I have been cooking with it less and less and using it mostly for marinades, salad dressings, and as a dipper with whole grain bread.  YUM.
  5. EGGS– I am currently obsessed with hard boiled eggs.  BUT I don’t care how you eat them, just eat eggs!  They’re loaded with protein and vitamins so I tend to eat one before or after a workout.  I prefer local pasture raised but if I can’t get local most grocery stores have pasture raised now too.
  6. AVOCADOS– I mean, duh, right?  I can’t believe I still know people who “hate” avocados.  No you don’t.  These guys have more of that good fat and are my favorite afternoon snack.  I just add a little pink salt and lemon juice.  Or make guacamole and a margarita if it makes you consume more avocado, whatever it takes.  Just do it.
  7. DARK CHOCOLATE– I thought I would end on a high note.  Antioxidant filled dark chocolate should be in your cabinets, always.  It’s such a strong flavor that I literally can have a bite (not in an obnoxious way, like oh one bite and I am full, pleeease) and feel like my sweet tooth is satiated.  Try it.  You can’t go wrong really.  Just try not to eat the entire bar.  In one day.  But if you do, don’t beat yourself up.


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PS I have been reading a lot of great magazines lately that are full of healthy food ideas: Health, Women’s Health and Eating Well, just to name a few. Check them out!

White Bean Veggie Soup for #meatlessmonday

meatless monday

This soup is so easy and so good y’all.  I whipped it up on a (freezing cold)  Monday afternoon and we ate it all week long.  Make it, eat it, love it…share it with a friend or neighbor.  And when they ask you for the recipe, send them my way! xoxo



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5.0 from 1 reviews
White Bean Veggie Soup
Prep time
Cook time
Total time
Serves: 8 servings
  • 1 Tablespoon EVOO
  • 2 yellow onions
  • 6 stalks celery
  • 6 carrots ( I used a bag of shredded that I had in my fridge )
  • 1 clove garlic
  • 1 large can of diced tomatoes
  • 3 cans white beans ( I used a mix of northern and cannellini )
  • 1 yellow squash
  • 1 zucchini
  • 1 container of baby kale ( I used power greens: a kale, chard, spinach blend )
  • S&P
  • 1 box veggie stock
  1. Chop all your veggies to about the same size.
  2. In a dutch oven or heavy bottom pan heat the EVOO then add onions, celery, and carrots until tender. Add the garlic. Cook for two minutes and add the tomatoes and white beans. Simmer for ten minutes. Add the squash, zucchini, and greens. Top with stock and bring to a boil.
  3. Serve hot with S&P to taste. Could garnish with parmesan, pine nuts, and additional greens.

My new favorite post work out drink!

gatorade for blog

So most people love Gatorade, Powerade, G2, etc. We have been taught by marketing that this stuff is good for us and we NEED to drink it. Whether we go on a 15 minute run, have an hour pilates class, go to lacrosse practice, have a tennis match, blah, blah, blah. The marketing for these products is excellent. Instead of thinking we are drinking artificially flavored sugar water with harmful dyes…..we think we are doing good. Millions(probably billions) of dollars well spent and kudos to the marketing team. In reality, we are getting water (thank God), processed sugar, or if it says low sugar or no sugar you are drinking artificial sugar, artificial flavors, AND, how does it get to be all those vibrant colors of red, blue, and orange? You guessed it and it’s not cherries, blueberries, or oranges. Artificial colors. Yuck. So after we do our body good by exercising, lets put real electrolytes back in our body with coconut water( which I don’t personally love plain), or some filtered water with a little Himalayan salt and squeeze an orange,(now this is good) or if you have time, this delicious post work out drink. (it’s a quick three-minute viddie to see recipe!)

My new favorite post work out drink!
Prep time
Cook time
Total time
Serves: 1
  • 1 cup raw organic coconut water
  • ½ frozen banana
  • 1-2 cups frozen or fresh organic spinach
  • 1 inch of peeled ginger--more if you want more ZING.
  • 1 tablespoon coconut butter
  • ¼ cup organic raspberries (frozen or fresh)
  • ¼ cup organic frozen blueberries
  • 4 romaine leaves
  1. Combine coconut water, frozen banana, and ginger and mix in blender.
  2. Add all remaining ingredients until blended.
  3. Pour into your favorite glass and enjoy.

I sometimes will do 1/2 cup Aloe Water and 1/2 cup coconut water depending on my mood. I personally like most of my fruits frozen because I like it icy cold. And more great news…..I had to make this early in the morning and then go to work out and see clients—-about a three-hour time frame—so I added some ice cubes and it actually tasted just as good, if not better than if you drink it immediately. That is NOT the case with most smoothies in my experience and I am wayyyyyy picky. And in case you are wondering….I added the berries for a high fiber antioxidant boost and they help regulate your sugar, the ginger because it aids in digestion and adds great flavor, the romaine because it has vitamins and is made of mostly water, spinach because it is a nutritional powerhouse, coconut butter because I wanted a healthy fat in there to keep me full if I am drinking it as a meal replacement, and the banana because it is rich in potassium and makes the smoothie taste yummy, and of course, the coconut water because it has natural electrolytes.


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