Peanut Butter Breakfast Smoothie

PROTEIN BREAKFAST SMOOTHIE

(or, PB&J Smoothie)

This breakfast smoothie is one of my all time favorites.  To me, it tastes just like a peanut butter and jelly sandwich.  It is simple to make and take on the go on a busy morning or you can lounge in your PJ's and drink it like a queen ;)

Add the ingredients to your blender in this order:  

1/2 cup of coconut milk.  I like Silk vanilla flavor, but any kind you like will work. 

 You could also use soy milk or almond milk.  

Next, add 1/4 cup of plain yogurt.  I like the Fage brand, but whatever you have works great.  

Now add 1/4 cup peanut butter.  I happen to prefer peanut butter that has some added sweetness to it.  I have tried the all-natural ones, but I find them too dry and flavorless.  It is a matter of personal taste, but if you do use an unsweetened peanut butter, you may want to use a flavored yogurt.  

Add in about a teaspoon of agave nectar if you want your drink to be sweet.  But as I said before, if you are using sweetened yogurt and/or peanut butter, you won't need to add any more sweetener.

Approximately 6 to 8 ice cubes go in next to add moisture and thickness.

Next add about a cup of fresh strawberries.  Don't worry about taking the tops off, just toss them in and grind them up!  You can also use frozen strawberries, or any other fresh or frozen berry will work.  I have used blackberries, blueberries and raspberries.  Just use whatever you have.  Just a note, if you use frozen fruit, eliminate the ice cubes.  

My next picture didn't download correctly, so just imagine a picture of a banana here.  Add 1/2 of a banana, the more ripe the better.  (You can freeze bananas that are going to go bad and use them in smoothies -- just peel,  place in a plastic baggie and stick in the freezer.  Use them within 2-3 weeks.)

Now all your ingredients are in the blender.  Start out on the lowest speed and gradually increase to the highest speed.  Let blend for about 30 seconds.  

Pour into a glass and sip through a straw!  I'm pretty sure this smoothie is going to become one of your favorite breakfast foods!  It's one of mine because:  A) I don't enjoy breakfast that much, it's probably my least favorite meal.  On the days I really don't feel like eating, I make this and sip it while I'm getting ready in the morning  B) It's super high in protein so it gives you lots of energy, and C) It keeps you full until lunchtime.  I hardly ever feel like snacking before lunch if I have had one of these.

ENJOY!

Healthy Homemade Sloppy Joes

Summer is a great time for making Sloppy Joes!  When it's hot out, you definitely don't want to spend any more time in the kitchen than is absolutely necessary.  I've been using this recipe for awhile, and it is a family favorite!  It is easy and fast to make, and it's much healthier than using a can of Sloppy Joe sauce.  If you have a very big family, you may want to double the recipe.  This recipe feeds 3 to 4 people.  Enjoy!  :)

HEALTHY HOMEMADE SLOPPY JOES

1 lb. ground turkey

1 cup organic ketchup

1/4 cup water

2 tsp. Worcestershire sauce

2 tsp. yellow mustard

1 clove garlic, minced

1/2 medium onion, minced

Sea salt and pepper to taste

In a large skillet, brown the turkey.  Season with a little salt and pepper.  When meat is almost done, add the minced onions and garlic.  Stir in ketchup, water, Worcestershire sauce, and mustard.  Bring to a low boil, reduce heat and simmer for 5 - 10 minutes.  Serve on whole wheat buns.

How Healthy Are You? Take this quiz to find out!

HEALTH ASSESSMENT INSTRUCTIONS:

This health assessment quiz is designed to help you think about the choices you make each day that affect your physical, emotional, and spiritual health.  It is not designed to be all-encompassing, but merely a jumpstart to making better choices for your health and well-being.

Answer yes or no to each question in all five categories.  If the statement is sometimes or usually true, do not answer yes until the statement is ALWAYS true for you.  If the statement does not apply to you, disregard it.  

How long it takes you to complete the program is up to you.  Work on it as often as you like until all of your answers have become YES answers.  You will find a renewed energy and sense of well being as you make changes in the areas of home environment, nutrition, and physical, emotional and spiritual health.  You may want to print out this survey and keep it

 in a place where you will see it often as a reminder to keep working on it. 

HOME ENVIRONMENT:                                    

1. My home is my sanctuary from the world                      
2. I have a space in my home to exercise                      

3. I have cleared out items I don’t need or use                        

4. People feel comfortable and welcome in my home                        

5. I can walk without tripping over things                         

6. I have a system for filing all papers                        

7. I make my bed every day                         

8. My appliances are all in working order                        

9. There is music in my home                        

10. My home is neat and clean most of the time                        

11. I have my own space to relax and take care of myself               

12. My clothes are clean and in good repair                        

13. I clean with environmentally friendly products                 

14. I have live plants in my house                                

15. I recycle as much as I can                         

16. I sleep in a dark, quiet room that is clean and comfortable               

17. If there are pets, they are healthy and clean                         

18. I surround myself with beautiful things that I love                         

19. I live in a neighborhood/area that I love                        

20. The air quality in my home is good                        

21. I have clean, filtered water to drink                        

22. I have filters on all shower heads                        

23. My home smells good                                

24. I have a clean, organized pantry                         

25. I feel relaxed and at ease in my home                         

List one thing you will do this week to change a no answer to a yes.  Continue to do so until you have answered yes to every question.

Date:  _____________

This week I will _____________________________________________________________________.

PHYSICAL HEALTH:

1. My hearing and eyesight are good

2. I do some kind of physical activity every day

3. I brush my teeth at least twice a day

4. I floss daily        

5. I do not have any major aches or pains

6. I do not use or rarely use caffeine

7. I do not use alcohol or illegal drugs

8. I take a vacation at least two weeks a year

9. I do not work more than 40 hours a week

10. I am not addicted to any food or substance

11. I have had a physical exam in the last year

12. I only take medicine if I absolutely have to

13. I have no habits which I find unacceptable

14. I have ways to deal with the stress in my life

15. I practice deep breathing techniques

16. My weight is within normal range

17. I have visited the dentist in the last 6 months

18. I do not need to rush or hurry to get things done

19. I do not smoke or use tobacco         

20. I do not eat past the point of comfort

21. I have regular bowel movements

22. My digestive health is good

23. My hair and nails are healthy and look good

24. My blood pressure is within normal range

25. I do not have high cholesterol levels

List one thing you will do this week to change a no answer to a yes.  Continue to do so until you have answered yes to every question.

Date:  _______________

This week I will  ____________________________________________________________________.

EMOTIONAL HEALTH:

1. I say “I love you” to my family members regularly

2. I have something to look forward to each day

3. I feel happy when I wake up in the morning

4. I like my boss         

5. I get along with my siblings

6. I enjoy what I do for a living

7. I have a best friend         

8. I do not gossip about others

9. I look for solutions rather than complain

10. I do not take things personally         

11. I feel loved by my friends and family

12. I have good communication skills

13. I feel accepted for who I am

14. I like myself         

15. I am honest and trustworthy        

16. People like being around me         

17. I forgive others who have hurt me

18. I am not judgmental or critical of others

19. I let someone know when they hurt my feelings

20. I am aware of my own needs and take care of them

21. I call return phone calls and answer emails

22. There is no one I dread running into

23. My life is satisfying and happy

24. I do not spend more than I earn

25. I let go of toxic relationships         

List one thing you will do this week to change a no answer to a yes.  Continue to do so until you have answered yes to every question.

Date:  _______________

This week I will  ____________________________________________________________________.

SPIRITUAL HEALTH:                

1. I take time each day for stillness and reflection

2. I go for walks outdoors on a regular basis

3. I read uplifting and inspiring books                 

4. I feel connected to a higher power         

5. I pray daily                 

6. I express gratitude frequently for blessings        

7. I look for ways to serve those around me

8. I have friends who support my beliefs         

9. I am a good example to my children        

10. I speak only good of others         

11. I feel the guidance of God’s Spirit in my life         

12. I feel the presence of loved ones who have passed         

13. I feel worthy of God’s love         

14. I ask God to forgive my mistakes         

15. I always try to learn new things         

16. I believe in the goodness of all people         

17. I have a religious practice        

18. I respect the beliefs and choices of others

19. I let people know what I believe         

20. I make sacrifices for others         

21. I am willing to admit when I am wrong        

22. I trust that God is in control of my life, not me

23. I feel calm and at peace                 

24. I try to improve myself each day        

25. I believe God has a plan for me         

List one thing you will do this week to change a no answer to a yes.  Continue to do so until you have answered yes to every question.

Date:  _______________

This week I will  ____________________________________________________________________.

NUTRITION:         

1. I drink at least 75 oz. of water daily

2. The majority of my food is cooked at home

3. I like to eat a variety of foods         

4. I avoid eating too much sugar         

5. I love vegetables         

6. I have visited a farmer’s market

7. I grow some of my own produce

8. I cook with fresh herbs and spices

9. I buy at least some organic foods

10. I read food labels and know what they mean

11. I “shop the perimeter” of the grocery store

12. I make healthy choices that nourish my body

13. I eat foods that were recently alive

14. I know how to make a green smoothie

15. I chew slowly and enjoy my food

16. I eat in a quiet, settled atmosphere

17. I don’t eat when I am upset

18. I give thanks for the food I eat        

19. I eat when hungry and stop before I’m full

20. I listen to my body        

21. I know what my cravings mean

22. My diet is fresh and colorful

23. I have a healthy relationship with food

24. I do not punish myself by withholding food

25. I never skip meals if I can help it

List one thing you will do this week to change a no answer to a yes.  Continue to do so until you have answered yes to every question.

Date:  _______________

This week I will  ____________________________________________________________________.

For more information about Health Coaching with Linda Barney, visit 

www.lindabarneyhealthcoach.com.  

Outsmart Your Sugar Cravings!

How to Outsmart your Sugar Cravings We all do it.  We finish eating a nice, healthy meal and then reach for a piece of candy afterwards.  Or we hit the "afternoon slump" and reach for a candy bar or sugary drink to give us a boost of energy.  Why is it so hard to avoid eating sugary treats?  We do our best to resist it, but the cravings are so strong that we eventually just give in to them.  Is there anything we can do to resist the urge to eat sweets, or are we doomed to be enslaved to our cravings for life? First of all, let me say that it is totally normal and human to crave sweets.  Our bodies are evolved and programmed to desire sweet foods. Will power and white knuckling it through will never be enough.  We need to have specific strategies in place for overcoming and working past sugar cravings. Knowing that sugar cravings are natural and normal can help us get past the guilt of having them, and focus instead on what we CAN do to overcome them. One great way to reduce sugar cravings is to reduce the amount of processed foods you eat.  Highly processed, packaged foods contain high amounts of sugar and very few vitamins and nutrients.  The simple carbohydrates found in these types of foods break down very quickly in the body and cause us to crave even more when they wear off.   Next, replace those processed foods with whole foods such as fruit, vegetables, and whole grains like brown rice.  These naturally sweet, complex carbohydrates break down more slowly in the blood stream, leaving you more satisfied for longer periods of time.  Be sure to add plenty of sweet vegetables such as carrots, yams, beets, squash, and corn to your diet. Drinking more water is another great way to reduce cravings.  Dehydration is often mistaken for hunger, so make sure to drink plenty of water between and with your meals.  When you have a craving, drink a glass of water first, then wait a few minutes to see if the craving is still there.  If it is, look for a healthier version of what you are craving.  (My favorite candy bar alternative is a Peanut Butter Cookie Lara Bar.  I also love brown rice cakes with a little peanut butter and honey on top.) Another way to reduce sugar cravings is to use sugar alternatives.  Sugar alternatives are found in nature and break down more slowly in the bloodstream. Agave nectar, honey, date sugar, brown rice syrup and molasses are all natural sweeteners that can be used in place of refined sugar.  Steer clear of sugar substitutes that are synthetically made and not properly metabolized by the body. Finally, look for other forms of sweetness in life besides food.  Do a fun activity with your family, go out and laugh with your friends, give someone a hug, and fill your life with love and affection.  Instead of just being filled with food, try being fulfilled by having an exciting, amazing life!

Too Busy to Be Healthy? I Don't Think So!

Life is busy.  But it should never be so busy that your health or the health of your family suffers.  If you wait until life is not busy anymore to start taking care of your health, it may be too late by then.  Besides, when is life ever going to get less busy?? Probably never!  

Here are 7 easy ways I came up with to help you be more healthy while taking little or no time out of your daily schedule.  I hope some or all of them will work for you!

7 Ways to be Busy AND Healthy -- at the Same Time!

1.  Have a schedule.  Sit down on a Sunday (or whatever day you choose) and plan your menu for the week.  Look at the family's schedule, and see what nights you will be home and can actually prepare a meal.  Make your shopping list right then and be sure to take it to the store with you.  Knowing ahead of time what you are going to prepare each day takes the stress off of you, and your kids will actually like knowing what is going to be served that week.

For a great meal planning website, visit plantoeat.com.

2.  Call ahead to the deli or meat department of your grocery store before you go shopping and have your order prepared for you to pick up when you get there.  This saves the time of having to wait in line once you are at the store.

3.  Join a CSA.  CSA stands for Community Supported Agriculture.  It is a great way to get locally grown, fresh produce every week.  You buy a share of a local farmer's produce that you pick up once a week.  I did this last year and our family loved it. The CSA even sent me recipes to go along with the produce we were getting each week.  To find a CSA near you, visit

csautah.org.

 

4.  Combine family time with exercise time. Instead of a movie, go roller-blading, ice skating, mini golfing, swimming, bike riding or kite flying as a family activity.

5.  Put fresh fruit in a bowl and leave it on the kitchen counter. Kids will love being able to grab a banana, apple or tangerine when they come in from playing or as they are running out the door.  It also is a good reminder to reach for a healthy snack rather than a not-so-healthy alternative.

6.  Take water with you.  Everywhere.  Never leave your house without a jug or container of some kind that you can keep refilling. Have your kids bring one of their own as well (so they don't end up drinking all of yours).  :)

7.  Have your food delivered.

Grocery shopping can be pretty stress-free when the groceries are delivered to your home.  You can have fresh, local, hormone-free milk, breads, meats, frozen vegetables and fresh produce delivered right to your front door.   You may think shopping at the store is cheaper, but how much are you spending on extra stuff that gets thrown in the cart every time you shop?  

For delivery of dairy products, meats, breads, produce, even water softener salt, visit winderfarms.com.

For delivery of frozen meats, vegetables, and fruit, visitschwans.com.

Becky's Healthy (gluten-free) Bars

I got this recipe from a friend of mine who is a great cook.  She is an excellent baker, something I can only dream of being, but I am trying to learn!  This recipe was pretty easy, even for me, and they are really, REALLY good!  The best part about them is you don't have to feel guilty when you eat them because the ingredients are so good for you!  I made them gluten-free and they still tasted just as great.  I will list both ways you can make them and you can decide.

BECKY'S HEALTHY BARS

2 cups oatmeal

1/4 cup ground flaxseed

1/2 cup whole wheat flour 

OR 1/2 cup brown rice flour (for gluten-free)

1/2 cup slivered almonds (walnuts work too)

1/3 cup coconut oil, not melted

1/4 cup brown sugar

1/3 cup honey

OR 1/3 cup agave nectar (I like Xagave brand)

1 egg

1/2 tsp. soda

1/2 tsp. sea salt

1/2 cup dark chocolate chips (at least 60% cacao)

Blend 1 cup oatmeal in a blender until powdered (leave the other cup whole).  Do the same for the almonds or walnuts.  Mix oil, brown sugar, honey and egg together.  Mix all dry ingredients and add to wet mixture. Stir in chocolate chips.  Put in a 9 x 13 pan that is lightly sprayed with olive oil cooking spray.  Bake at 325 degrees for 20-25 minutes.   Cut into squares and enjoy!

Tuscan Kale Salad

DR. ANDREW WEIL'S TUSCAN KALE SALAD

I found this recipe in the Whole Living magazine this month, and it is DELICIOUS!  I find myself craving it, and it's so good for me that I usually give in to that craving!  Besides being delicious, it is simple to make and takes only a few minutes to put together. I guarantee that this is the healthiest salad you have had in a while, and the flavors will have you making it again and again.  :D

Ingredients

• 1/2 cup extra-virgin olive oil
• 1/4 cup lemon juice
• 3 cloves garlic, mashed
• 1/2 tsp coarse salt
• Pinch red pepper flakes
• 2 bunches Tuscan kale (about 14 oz), ribs removed and leaves sliced into 1/4-inch shreds
• 1/2 cup finely grated Grana Padano or Parmigiano-Reggiano cheese, plus shavings for garnish
• 2 Tbsp whole wheat breadcrumbs, toasted

Directions

1. In a large bowl, whisk together oil, lemon juice, garlic, salt, and pepper flakes. Add kale and toss to coat. Let sit at room temperature for 10 to 30 minutes.
2. Add grated cheese and breadcrumbs and toss.
3. Garnish with shaved cheese before serving. Cover and refrigerate leftovers up to two days.
   
   
   A few changes I made:  I didn't bother to toast the bread crumbs, and it tasted great.
   Add a little less garlic if you are not a huge garlic fan.  I usually only do 1 or 2 cloves.
   I made the dressing and kept it in a bottle in the fridge to use all the time.
   I substituted baby greens for the kale a few times and it was very good.
   I found the cheese in the specialty cheese section at Harmon's.