And the beat goes on! We are dedicated and drinking nutritional goodness this month. Keep the great recipes and reports coming in here, on Facebook and in our online community.
Today’s Tip – What can you add to your smoothie to get more calories? I know that a few ladies have been concerned about getting too few calories when replacing their meals with smoothies. It is very important that you still get adequate calories during this challenge. You don’t want to drop below at 1300-1600 range at a minimum. The only way to know how many calories you are getting is to use a calorie counting site like www.myfitnesspal.com or www.calorieking.com and put in your ingredients to get the calorie counts. If you find that the totals are too low, here are some suggestions for adding more calories.
- Add a natural sweetener like honey, raw honey or agave nectar
- Add raw nuts (not roasted) – cashews, almonds, macadamia nuts
- Add a tablespoon of olive oil
- Add half of an avocado
- Add flax seed or chia seed
- Add 1/2 cup of cooked oatmeal (no instant!)
- Add plain greek yogurt
- Add a natural protein powder with no sugar added.
- Add peanut butter (all natural, no sugar added, creamy)
Today’s Recipes:
Chiquita Banana’s Easy Peachy Keen Smoothie – Approx. 420 calories
- 2 whole Chiquita Bananas, frozen*, peeled and chopped
- 1 large Peach, peeled and sliced
- 1 (6-oz.) carton nonfat Greek vanilla yogurt
- 1 dash Nutmeg, optional
Kiwi Lemonade Iced Smoothie (makes 4 cups)
- 2 cups grapes (red or green, but I prefer red grapes)
- 1/2 lemon, peeled and seeded
- 1/2 kiwi, peeled (trust me, you must peel it or you will get the hairiest smoothie ever.)
- 3 cups of ice.
- Put it all in a blender and blend
Carrot, Mango, and Herb Smoothie from WholeLiving.com – (225 calories per serving, 2 servings)
- 2 cups frozen mango chunks
- 1 cup fresh carrot juice
- 1 cup freshly squeezed orange juice
- 1/4 cup fresh herbs, such as mint, tarragon, or basil
