Tag Archive for: healthy food

breakfast smoothies Atlanta Personal Training

We hear all about the importance of eating fruits and veggies (6-10 servings a day) and for most people the fruit part of it is a no-brainer—it’s the vegetables that are a struggle. But if you throw some veggies into a blender with some fruit (which will mask the taste of the veggie), then getting your daily greens can be downright tasty.

Why does it seem that green leafy veggies are more important than other veggies? Well, they are and they aren’t. All veggies are important, and consuming a wide range of colorful veggies every day will give your body a larger variety of vitamins, minerals, phytochemicals and antioxidants. Each color group is dominant in a certain type of antioxidants; for example, tomatoes are a great source of lycopene and butternut squash is rich in beta-carotene. Blueberries are full of anthocyanins and greens are good sources of carotenoids and flavonoids. A diet that’s as colorful as the rainbow will help reduce inflammation, blood pressure, cholesterol and the risk of cancer, as well as give you energy and make you more successful at achieving your weight goals.

Green Smoothies 101

We have a pretty simple formula for making green smoothies: leafy greens + liquid base + fruit + superfood. Make sure to blend up the greens with the liquid first and then add the rest of your ingredients and blend until smooth. If you are looking to make a complete meal in a cup, add a source of protein and a healthy fat (avocado, coconut oil/butter or nut butter).

healthy breakfast ideas Atlanta Personal Trainer

Lean and Green Smoothies

Makes 1 serving

1 cup unsweetened vanilla almond milk
2 cups baby spinach
1 banana, frozen
1 Tbsp. chia seeds
ice
DIRECTIONS:

Place everything except ice into a blender and blend until smooth. Add ice cubes, a few at a time, until desired consistency is reached.

Anti-inflammatory Smoothie

Makes 2 servings

6 ounces coconut water
1 cup baby spinach
1 pear
1 apple
1 tsp. fresh ginger
¼ tsp. ground turmeric
Juice of half a lemon
Pinch of cayenne pepper
ice

DIRECTIONS:

Place everything except ice into a blender and blend until smooth. Add ice cubes, a few at a time, until desired consistency is reached.

Hydrating Smoothie

Makes 2 servings

8 ounces coconut water
1 cup baby spinach
1 cup de-stemmed kale
1 cup frozen pineapple
1 cup frozen mango
Juice of half a lime
1 Tbsp. chia seeds

DIRECTIONS:

Blend ingredients in order listed until smooth.

Energizing Smoothie

Makes 2 servings

1 cup unsweetened vanilla almond milk
1 cup baby spinach
1/2 frozen banana
15 frozen green grapes
1 tsp. chia seeds
1/2 tsp. matcha (green tea powder)

DIRECTIONS:

Blend ingredients until smooth.

 

Adapted from:

http://www.acefitness.org/acefit/healthy-living-article/60/5235/4-green-smoothie-recipes-to-kick-start-your/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-02-04-2015&utm_content=Consumer+Outreach&spMailingID=22081608&spUserID=Nzc3OTkyMjU3NTcS1&spJobID=500424344&spReportId=NTAwNDI0MzQ0S0

Fit Chow
Now serving the Atlanta area!

Fit Chow Atlanta healthy all natural meal service

Brad and I are excited to announce we have launched a healthy meal service! We know how challenging it can be to manage jobs, family, chores, working out, appointment, etc. and still manage to cook/eat clean meals. Fit Chow was designed to not only help you balance all of life’s challenges, but will allow you to spend more time doing the things you love with the people you love and less time in the kitchen cooking and cleaning.

Fit Chow provides healthy meals using only the freshest ingredients available. All of our foods are all-natural, never frozen, and are never processed or pre-packaged. You will enjoy freshly made, fully cooked food prepared to absolute perfection. All ingredients have been carefully chosen by Brad and myself (A.C.E. certified personal trainer, longevity specialist, specialist in fitness nutrition) and an award winning executive chef. Each health-conscious menu has been designed and constructed using hormone-free and antibiotic-free poultry, grass-fed beef, wild-caught fish and pesticide free fruits and vegetables. No hydrogenated oils or margarine, MSG, fillers, white flour, white sugar, white salt or non-food ingredients are ever used! The focus of each menu is on quality, variety and health. We strive to take the monotony out of your dietary intake while also allowing you to invest your time into luxuries outside of the kitchen. Yet, rest assure you are eating a wholesome healthy meal that will keep you on track to reaching your health and fitness related goals.

To view our weekly menu and to learn more about Fit Chow Atlanta, go to www.fitchowatlanta.com.