Peanut Butter Chocolate Bars; only 75 calories per bar! (low carb)
(click on picture for recipe)
my recipe for green smoothies!!
i HATE eating fruits and vegetables. i needed a way to get a large amount of them as painlessly as possible. i hate salads, and thinking of “fruit” as a snack terrified me. on stumbleupon i found a recipe for ‘green smoothies’. they sounded repulsive. however, the author said if you just add fruit, she promised you could not taste anything green. i tried it once, but now im hooked!! these are extremely healthy, filling, and you can get a few servings of fruits and veggies in one painless and delicious smoothie!
recipe:
ingredients -
1/2 cup fresh squeezed orange/orange juice
1/2 cup milk (of choice, skim, almond, 1% etc)
1 cup frozen fruit (i like organic blend of raspberries, blueberries, strawberries)
1 banana
1 cup spinach
1 cup kale
1 cup yogurt (i like using a flavored one like blackberry or raspberry)(note: these are all just what i found in my fridge! feel free to mix it up! i always use the oj/milk/spinach/kale then add whatever fruit i happen to have laying around. i just found these ingredients to be the tastiest!)
steps -
1. put spinach, kale, orange juice, and milk to blender. liquify all.
2. add yogurt, banana, frozen/fresh fruit, add ice if necessary
3. use the ‘smoothie’ option or simply blend all ingredients together
4. enjoy!!!
i usually put mine in a big cup (i would say this makes about two servings, but i hate freezing leftovers so i just drink everything i make right away) and drink it on my way to class! im full for hours and it makes me feel really happy and energized over how healthy it is. IF YOU WANT TO LOSE WEIGHT/BE HEALTHIER, GIVE THESE A CHANCE!!
link here for original recipe
breakfast: green smoothie- 1 cup hand squeezed orange juice, 1/4 cup 2% milk, 1 blackberry yogurt, 1 handful baby spinach, 1 handful kale, 1 banana, 1 cup mixed organic berries (strawberries, blueberries, raspberries, blackberries), a couple extra fresh raspberries.
today before eating i did my monday weight check.. 135.5!! slow but steady :)
I have been teaching yoga for 17 years, and one of the most frequent complaints I hear from students andyogaphobes alike is that they don’t have enough time for practice, so they avoid it altogether.
Avoiding a regular practice of stretching will never get you the healing benefitsthat come with the work. Even if you only do one pose a day, you will make a huge difference in your body, brain and well-being.
So I am here to entice you to try ONE pose — just this one. You don’t need to memorize a sequence. You won’t even need a lot of space or props. This pose can be done every single day, and it will decompress your back and lengthen your hamstrings, IT band and calves. It also strengthens your abdominals and back while stretching the chest, and, for an added bonus, massages your internal organs!
How to do this all-in-one yoga pose
To get the maximum benefit out of this pose, attempt to follow the directions precisely. The better your alignment, the better the results! Position yourself on your back, in a corner by two walls. You will need to have a yoga brick, or substitute a book or even a water bottle.
- Lay on your right side facing wall No. 1 with your outstretched right arm plus the brick touching wall No. 1 and both feet planted on wall No. 2.
- Cross the left leg to firmly anchor into wall No. 1, pressing the right arm and brick into wall No. 1 as well.
- Keep pressing the sole of the right foot against wall No. 2.
- Rotate the left arm and torso away from wall No. 1 to induce a deep spinal twist.
- Increase the stretch in the outer left buttocks, hamstrings and IT band by shifting the left sit bone and buttock toward wall No. 2.
- Increase the stretch through the upper back and chest by firmly pressing your right arm into the brick. Feel the stretch thread through the collar bones as you increase your twist.
- Occasionally emphasize the twist by compressing the abdominals.
- Be patient and breathe deeply into the abdomen and lower back.
- Do not tense the jaw or eyes. Do not be aggressive or put your leg into intolerable pain. Move progressively and with awareness.
- After 90 seconds to two minutes, switch sides
Move of the Day: Elbow to Knee Tuck
Targets your abs! This is your new move for today. Remember to do it slowly and precisely. You MUST perch your back as you come in or else you will not be doing your abs any good. Squeeze, squeeze, squeeze your belly button into your spine! Have fun. 20 ea side for me.
<3 Cassey
we do this in yoga and it kicks my ass. oooof
