Master Smoothie Recipe

I've been making this smoothie most days for several weeks now and thought it would be worth sharing. The basic recipe comes from Reader's Digest 21 day Tummy book designed for people who have digestive problems as well as for weight loss. Since it is concerned with digestive issues, it uses Greek yogurt and no milk. I don't have a problem with dairy so I do vary it some by adding some milk sometimes. 

Not my own photo, but this is how my smoothie looks....

Smoothie Master Recipe
6 ounces nonfat plain Greek yogurt -I like Tillamook Greek yogurt the best. It is much more mild tasting than other Greek yogurts. For easy clean up measuring, put the blender on your kitchen scale and zero the display then spoon in the yogurt until it weighs 6 ounces.

2 Tablespoons light Coconut Milk- This really is optional, but it adds flavor and is good for keeping you satisfied longer, and is good for your gut bacteria, stabilizes blood sugar and is anti-immflamitory.  I get a small can and put the contents in a pint jar in the fridge.

1-2 tablespoons water- (frozen fruit requires more water than fresh)

1 teaspoon real maple syrup- Expensive, but I keep a bottle for only my use and a teaspoon at a time doesn't use it up too fast. Costco is a good source. If not, use honey or even sugar. 1 tsp is only 14 calories.

4-6 ice Cubes-

Add One each from the following categories:

Fruit: For  sweetness, flavor, fiber and nutrition
1 Banana            1 cup strawberries           1 orange, peeled, and removed from membranes
2 kiwis              3/4 cup blueberries         3/4 Cup raspberries          20 red grapes
1/2 cup cubed papaya                1/2 cup pineapple chunks

For fat loss boosting magnesium and fiber:
1 Tablespoon:
Chia seeds
Flax seeds or ground flax (If your blender is not too wonderful use the ground flax)
Pumpkin seeds

Belly fat loss boosting Monounsaturated fat source:
1 teaspoon peanut or almond butter

Flavoring: One or more to suit your taste-
1 teaspoon unsweetened cocoa
1/2 teaspoon Vanilla Extract
1/4 teaspoon cinnamon
1/4 teaspoon powdered ginger or 1 teaspoon fresh grated or minced.

Calories for the typical shake following this recipe: 281 with 20 grams protein, 8.5 grams fat, 9 grams fiber, 35 grams carbohydrates, 59 mg magnesium

Notes: 
I have a really good blender, a Blendtec. I use the pre-programed smoothie setting and it produces a perfectly blended smooth drink with the flax seeds in flecks I can hardly notice. If I were using a regular blender I would get ground flax seed. Keep it in a glass jar in the fridge or freezer since it goes rancid quickly. Chia seeds will probably add a little more body to the smoothie.

I usually make a banana smoothie because it is sweeter, and I like the flavor. I don't like the seeds you get if you use raspberries or blackberries, but the flavor with berries is really good. I do better with blueberries.  I want to try oranges, but the directions say to remove it from the membranes, and I'm not sure if that means each section needs to be taken apart. If so, that is too much work for me! I'll try it eventually and see how it turns out just dropping in the sections after peeling. I think the creamsicle flavor would be really good.

My Variations:
I have whey powder I bought from Costco. It is high in protein but very low in carbs, but even so it adds enough sweetness and flavor to make the difference for me between gag it down and slurp it up. It is expensive, but it's a big bag and lasts quite awhile, and stays good for a long time. I chose CytoSport 100% Whey Vanilla. You really have to read ingredients with whey powders so you don't get one with a lot of sugar in it. This one smells and tastes fantastic. A full serving has 140 calories. When I use it I cut the Greek yogurt in half (3 ounces) and use half a scoop of protein powder. That way I still get the probiortics in the yogurt and still get lots of protein and no extra sugars. A full scoop only has three grams Carbs, but it is amazing what a difference it makes in adding flavor and sweetness 

I also often start by adding 4 ounces of 1% milk, which adds 50 calories. Since the smoothie is my whole breakfast, I don't worry about that much extra calories. When I use milk I leave out the water.

The peanut butter flavor is good with banana, but 1 teaspoon is not very detectable. Still, it is very high calorie, so I watch how much I use.

Good Day, Sunshine, Good Day, Sunshine...

We've been having some summer weather finally, as if to make up for the late spring/early fall weather that dogged our summer days, but that streak ended with a nasty weekend of cooler than normal temperatures and off and on rains including a night-long stretch that put an inch into our rain gauge. Now, in a little tender mercy we have some sun and warmer weather again, though not summer-hot as it was before the cold and rainy spell.  It felt perfect to me. In fact, the whole day pretty much flowed with all good things.

The usual schedule difficulties had combined to leave me pretty short on sleep by the time the alarm got me up at 4:30 am this morning-two nights of 5.5 hours sleep each, with no kind of nap. I worked hard all day yesterday cleaning house and getting my jewelry making supplies back in order after months of creating bookmarks and necklaces. I need to do more, but couldn't work in the disorganization any longer. Clogging was great last night, but I didn't get my shower done and get to bed until 11 pm.  So I was grateful to be able to come home this morning after seminary and go to bed for a serious catch-up nap. I figured 2 hours would do it, and got to sleep by 8am, then sure enough woke at 10:20, but I couldn't seem to wake all the way up, I kept drifting off again. Finally I decided that my body and brain were trying to tell me something and made up my mind to quit trying to wake up and settled in to sleep again. This time when I woke up I was rested and ready to get up but it was 12:30 pm! I should feel bad for being such a slug I suppose, but really, I don't. Meeting my bodies' need for sleep just felt wonderful.  I got so used to having enough sleep this summer that I don't want to go back to being sleepy all the time.

I got another couple of bonuses out of it. First of all, I weighed myself and I've dropped the couple of pounds that I picked up on vacation and starting seminary with the days I didn't exercise. Sleep does wonderful things for burning calories, speeding metabolism and reducing appetite, so when I sat down to the first meal of my day, I could only eat about half of what I usually want, so the sleep seems to have affected that for the better. When I woke up, the sun was out and the air was fresh, balmy with a little moisture, and cool without being cold. The sun was warming the day just right.  I was brimming with energy to go and exercise, so after a scheduled haircut, I headed off to the woods planning to walk for 40 minutes, but instead walked and jogged the trails for an hour and came out dripping sweat but feeling wonderful. Peninsula High School's cross country team was practicing for a meet taking place on the trails tomorrow, so the woods were busy and happy with running teens. No worries about bears today.

A good dinner of almond crusted chicken breast and beans with roasted red potatoes in rosemary butter sauce (Green Giant, I'm not that ambitious!), with a brownie for dessert, and I went into the evening feeling rested, exercised and fed. Really a nice all around day. Tomorrow promises similar weather, 66 by noon, and 78 by dinner time. Bliss. It's almost officially fall, but I won't mind if we pretend a little longer that summer is lingering around.  And the best last thing-I get to sleep in tomorrow!  Then, I'm looking for my new computer to arrive!

Dieting with Harry is no fair

So hubby got on board with the eating plan last week, and there's an upside and a downside to that. First the upside-When we're on the same page with what we're eating there's a lot less sabotage-from him or from myself. From him because I'm not juggling what he wants to eat with what I want to eat and getting sidetracked eating with him. From me because if he knows what we're eating and not eating, it's hard to eat off the plan when we're eating together. Our recent four day weekend away did way less damage to either of us because we were discussing and making food choices with the eating plan as a guideline.

The downside-It takes awareness and effort not to get discouraged losing weight along with Harry. He's one of those guys that carrys a lot of muscle weight along with the optional weight, so I have to keep in mind the adage that he will lose twice as much twice as fast on twice the food and not let that discourage me.

You don't believe me? Here's what I mean. I'd been on the new eating plan two and a half weeks by the time he'd been on it two and a half days. At that point I'd lost two and a half pounds. He had lost three. Then we go away for four days, with a plan to stick to the diet two meals of three and have a little slack on the third meal, with one splurge meal on Valentine's day. Our goal was to come out of the weekend at least at the same weight we went into it.

So, Tuesday evening, after our first day back at home, we checked in with each other. Harry was despondent. 'How was your weight this morning?" I asked him. 'Higher than it should have been.' he groused. 'Wow. How bad was it?' I sympathized. 'I was up a pound.' 'oh.' 'How about you?' he asked. 'Um. I was up three pounds.' 'Good lord...'his eyes widened. Like I said. Twice as much, twice as fast, or more...

The better news postscript is that at least two of my three pounds was water weight from excess salt and a long car ride and was all gone this morning. I'm afraid to check in with him, he'll most likely be down three pounds today...

Weight loss-Day one of a new start

This year's iteration of 'We're going to lose that weight this year" arrived in the mail mid-December, ordered by my husband-with my name on it?! I'm thinking, "Hey, if you're going to order a new weight loss plan, man up and put your OWN name on it!" I'm more the 'do it yourself' kind of dieter, and I've never found a plan yet that we could stay on for any length of time, so I'm sceptical. It all sounds good to Harry when he's watching the infomercial, but in practice he usually morphs the rules of whatever diet he's doing into a clone of Atkins, which lets him eat a lot of meat and bacon. What's worse, whenever we diet together he loses twice as much twice as fast on twice the food...no fair!

But that said, I read it over and since it comes from a major health magazine and will let me eat the occasional quarter cup of chocolate chips, I thought it might be good to give me a jump start. The thing I want to be different this time is that I don't want to go into this with that euphoria that dissipates after awhile along with any hope for long term change. I'm going to follow along with this plan and see what I can learn from it. I'm looking for slow, long-term change as I work on the issues that got me here in the first place. That means persisting and resolving problems as they come up.

So today is day one of the four day jump start start to the Flat Belly Diet plan. It is intended to be lower calorie than the actual plan that starts on day five. I want to do the four days today through Friday and then go easy through a weekend of time with family and grand kids, and start the main plan next Monday.

I made the 'Sassy Water' this morning and have been enjoying that, it's full of cucumbers, lemons, mint and has fresh ginger in it. Breakfast went well, actually a little more food than I usually eat. I was hungry at noon and ended up making some changes to it. I had an avocado on its last 'legs' (that's an image, and avocado with legs-I feel like that sometimes) So I subbed that and some cuke for the tomato and rolled them with the string cheese in the deli turkey. It was really good. I also finished up half a cup of tapioca pudding afterwards. That's gone now.

This four day plan is supposed to be followed precisely, so I need to do better than that. Even so, I was very hungry by mid afternoon when I got to make a blueberry smoothie. The chicken is thawing for dinner, and I'm set for that, but I'm not liking how hungry I am right now. I must have normally been eating more than I thought I was. The dieters in the book all sounded like they white-knuckled this part, so I'm with them, it's only four days. I should be able to do anything for four days-right? Hmmmm. Not so far. We'll see.

I did the usual weigh and measure this morning. Uggggggg. That's motivating. At least I didn't gain over the holidays, and I'm not at my highest weight. That's something new for me. Some of my work on causes must be helping.