Smoothie Guide

I LOVE smoothies! In the summer I dream about them on my long, hot runs like on Saturday with scorching temps in the high 90s.
Actually, Saturday marked the completion of week two of J and I’s NYC marathon training….that’s right…I am getting marathon numero 3 under my belt this November. And as I say with each marathon, this will one and then done. Chicago, Boston and NYC….not a bad line up.

Another great post from Appetite for Health:
Guide to making a healthy smoothie
Until next time…
look good, feel good, do good

Strawberry-Banana Smoothie, Memorial Day Fun, Big Ol’ Salad

Smoothies are a pretty no fail & delicious thing to make. I crave them all the time during the summer. Usually its while I’m running on a HOT day and can’t wait to get home to blend one up.

They are a great way to use up any over ripe fruit.
Add any of the following combinations: milk (soy, almond, diary), ice, yogurt (homemade, Greek, plain), whey protein (vanilla, chocolate), flaxseeds, chia seeds, hemp seeds, oats, etc, etc.

Blend away, check the taste and consistency, and Viola!

In this Strawberry-Banana Smoothie I added:

homemade yogurt (flavored with honey and vanilla), splash of skim milk, banana, strawberries and ground flaxseed

Memorial Day Fun
Man, were we blessed with a beautiful Memorial Day weekend or what?!?
J and I took full advantage of the sun…
We took the opportunity to go on our first open water swim of the season. Actually, it was J’s second…his first resulted in swimmer’s itch and it looked like he had chicken pocks 🙂

We then set up our own mini triathlon to prepare for the upcoming tri season!

One of the benefits of LONG bike rides through the country is you get to see Iowa’s peaceful and beautiful countryside. J came upon this field of wild flowers.
After about 6 high school graduation parties (and lots of cake) on Saturday he drove me out to it for a good photo opt.

Who says Iowa isn’t gorgeous!?!?!?!
Big Ol‘ Salad
with all this biking, swimming, and running….we’re hungry!

Salad Fixins: Romaine lettuce, baby spinach, avocado, bean sprouts, apple slices, cottage cheese, steamed broccoli, shredded chicken breast, and Penzeys Italian Salad dressing.
(J’s trying to figure out what in the world I am feeding him)
On our last day of fun…Ryan and Robin invited us over to their pool for wine spritzers and relaxation! Thanks again!
Hope everyone had a memorable Memorial Day!
Until next time…
look good, feel good, do good

Happy St. Patrick’s Day…to celebrate…Green Smoothies!

St. Pat’s Green Smoothie
I got the idea for this recipe from another food blog…Iowa Girl Eats
Ingredients can vary but here’s a start:
1/4 cup uncooked, old-fashioned oats
1 frozen banana (unpeel and freeze), can use other fruits such as apples or frozen berries
1 Tablespoon almond or peanut butter
1 T ground flaxseed (optional)
1 cup skim milk, almond milk or soy
2ish Cups of spinach (just top of your blender!)
1 handful ice
pinch of fresh or dried mint (optional)
Blend away and enjoy! I know one of my clients at CrossFit Des Moines makes this shake and both her and her KIDS enjoy it!

Nutrition: without flax, using skim milk, and a medium banana:
Total = 57.5g Carbohydrate, 384.6 Calories,
10.6g Fat, 17.9g Protein, 7.4g Dietary Fiber

Here is another site that has a neat smoothie guide:

Until next time…
look good, feel good, do good

To come…the book “Born to Run” and why J and I have been drinking this slimy drink called iskiate made from Chia seeds…..that’s right….Cha Cha Cha Chia!
and Roasted Honey Dijon Pork Tenderloin