Hello lovely followers! I feel like I haven’t been on Tumblr for awhile now, but I guess life can do that to you. But I’m back for a reason, and here it is:
Banana Berry Tofu Protein Smoothie Recipe
1/2 cup silken firm tofu (this is what MAKES this smoothie recipe creamy and protein packed)
1 banana (preferably ripe)!
1 cup frozen berries (important that the berries are frozen so that the smoothie will be nice and cold)
1-2 large handfuls of spinach
a little under 1 cup almond milk (I used unsweetened vanilla)
Add everything into a blender (I used my Magic Bullet) and blend, blend, blend!
Ohmygosh guys this smoothie is freaking delicious, I PROMISE YOU. No additional sweetener needed, as the sweetness from the banana is enough. Also vegan and can be changed up pretty easily. It’s got your protein, vegetables, fruit, calcium- WHAT’S NOT TO LOVE. Plus, it’s perfect after a nice long run or gym session, which is where I just came from :) I promise I’ll update this blog more often, because I’ve found lots of great, healthy recipes that I’ve tried out just for all ya’ll!
I cannot change yesterday, but I can change today.
I found this gem of a quote on Pinterest, and it really resounds with me. Yesterday, I ate a lot. In fact, way more than I needed to. Let’s just say lunch turned into a rampage of meals rather than a solitary, square one. But that is the past and there is nothing I can do about it. Today started out well and normal- hardboiled egg whites and sirrachia, nonfat greek yogurt with a banana and mixed frozen berries, and a small cup of coffee with 2% milk and Splenda. My mom (out of the goodness of her little heart) packed me a healthy cucumber, tomato, avocado, turkey, and sirrachia salad with some leftover vegetables (probably with some sort of meat/tofu cooked in) on the side for lunch. She also packed me a sweet potato and steamed kabocha squash. Hopefully this will tide me over until dinner so that no excessive snacking will take place. Then for dinner I plan on a balanced meal of veggies, protein, and a small portion of complex carbs. Here’s to one step closer to a healthier body and mindset.
So I had the hard realization that I am actually going to go through to apply for med school. After going into college a bit indecisive and slacking a bit in terms of studying my Sophomore year of college, I’ve finally weighed my options outside of medicine and re-evaluated what I truly want to do with my life and determined that I’m going through with it. Kind’ve feel like a huge weight has been lifted off of me just to be replaced by a ton of bricks. On one hand I’m relieved I finally have a definite direction. But on the other hand, it’s a long journey ahead. I really wish that I had tried harder in Orgo and paid attention in Physics instead of half-assing it yet still managing to pull off an A- in the class. It’s all about absorbing the information, people. Then the next wave of realizations hit me. The MCAT. While everyone else is just getting through college I have to get my act together and prep for what may be the biggest test of my college career. Finally learning a bit of discipline this summer…hopefully it’s not too late. Anyways, off to do some Insanity, then shower, try on some work outfits, and hop into bed and do some more MCAT research. Need to start hitting the Orgo 2 books for next year as well. Sometimes I wish life was a bit less complicated and easier to figure out. Anyone else with me?
1. Take vitamin D Women who were deficient in it lost weight more slowly in a study in the British Journal of Nutrition. Stephen Gullo, a weight-loss expert in New York City and author of “The Thin Commandments” (Rodale), recommends 2,000 milligrams daily.
2. Drink coffee Studies have found that caffeine increases the rate at which you burn calories, according to Susan B. Roberts, author of “The ‘I’ Diet” (Workman) and a professor of nutrition and psychiatry at Tufts University in Boston.
3. Sleep more Getting fewer than four hours of sleep over an extended period of time slows the metabolism. Experts recommend aiming for between seven and nine.
4. Do things by hand Wash your dishes, vacuum, or cook dinner. “We consider it a luxury to have tasks done for us, but doing some of these for yourself takes considerable energy,” says Slayton.
5. Wear a basic pedometer "Every week, aim to take a few more steps than you did the last week," says Wheelock.
6. Eat lightly and often "For most people, the body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings," says Chrissy Wellington, a nutritionist at Canyon Ranch in Lenox, Massachusetts.
7. Move briskly "Walk like you’re late for a meeting," says Gunnar Peterson, who trains Jennifer Lopez in Los Angeles.
8. Laugh "It burns up to 50 calories if you laugh for 10 to 15 minutes per day," says Adelino Da Costa, owner of Punch Fitness Center in New York City.
9. Eat breakfast "You send your body a signal that you’re not starving, so it starts burning fat — even when you’re just doing normal activities," says Peterson. He suggests eating scrambled egg whites or oatmeal with fruit.
10. Time yourself Spend the last five minutes of each hour (set your computer timer) up and moving around, says Kristin McGee, a New York City yoga and Pilates instructor.
11. Fill up on fiber Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack, says Gullo. He suggests spinach, broccoli, asparagus, and cauliflower.
12. Go out of your way At work, take the long way to the restroom — or even go up one flight of stairs.
13. Fidget You can burn up to 350 more calories a day than someone who remains stationary, according to a study at the Mayo Clinic. The impulse to fidget may be hardwired, but nonfidgeters can imitate it: Tap your feet, pace, or move restlessly in your seat.
14. Stash flats in your bag "My clients aren’t going to slip on sneakers to go home, but there is a happy medium," says Slayton. "You might not run a marathon in ballet slippers, but at least you can move quickly."
15. Don’t eat late at night It can interrupt sleep, according to Wellington, and may induce you to skip breakfast — bad for your metabolism.
16. Straighten up "Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles," says Brooklyn Decker, the model on the cover of this year’s Sports Illustrated swimsuit issue.
17. Drink more Dehydrated people experience a drop in their metabolic rate. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. The goal: eight cups a day.
18. Beware of sugar It triggers the body to release insulin, which then either transplants sugar to the cells to be used as energy — or stored as fat, according to Jorge Cruise, author of “The Belly Fat Cure” (Hay House).
19. Squat When you pick up something from the floor, keep your back straight and bend at the knees, not the waist. “This protects your back and tones your legs,” says Peterson.
20. Chew gum It burns a few calories — and it keeps you from mindlessly grazing, especially when you’re cooking, says McGee.
21. Sleep better A poor night’s sleep causes people to chose less-nutritious foods, according to a study at the University of Pennsylvania. Another study showed that sleep-deprived people simply move less.
22. Walk and talk Don’t sit still when you take a phone call. At work, wear a headset.
23. Switch sides Whether you’re carrying a heavy bag on your shoulder or a child on your hip, “swapping sides every five minutes works more muscles,” says Peterson.
24. Pick up the pace Listen to fast songs, such as “Closer” by Ne-Yo, says Ruth Zukerman, co-owner of Flywheel Sports, a cycling studio in New York City. “The beat forces you to keep a calorie-burning pace, especially when walking or taking stairs.”
25. Cook your own food “It’s often healthier, and by the time you’ve made a meal and cleaned up, you’ve been on your feet a half-hour more than you would have waiting for takeout,” says Slayton.
26. Go on a date. Women tend to order foods with fewer calories when dining with a man (who’s not a long-term significant other), compared with when they eat with other women, according to a study conducted at McMaster University in Hamilton, Canada.
27. Avoid eating lunch at your desk If you must, have a quick bite, then go for a short walk.
28. Always carry a snack Try nuts, low-calorie bars, or a piece of fruit. Eating frequently keeps your metabolism up (and reduces the odds that you’ll wind up a victim of the vending machine).
29. Wear stilettos "Every few days, I’ll wear the highest heels I own," says Decker. "It helps tone my legs, because they work different muscles in my calves and thighs."
30. Relax Stress causes the body to release cortisol, which causes more calories to be stored as fat, especially in your abdomen.
31. Watch less television Adults who halved their television viewing time (by using an electronic lock-out system) not only burned an extra 119 calories per day, but did so without altering what they ate.
32. Lift up Rise up on the balls of your feet and then lower yourself down again. “I do this little Pilates move everywhere,” says McGee.
33. Build up your abs Do intense bursts of engaging your abs tightly. If you think you can only do 30 seconds, push for 40, says Da Costa.
34. Drink a few cups of strong green tea every day In addition to caffeine, green tea contains catechin polyphenols, plant chemicals that may also boost metabolism, according to a study from the University of Geneva in Switzerland.
35. Heat things up "Some studies show that spicy food can temporarily increase metabolism," says Slayton. Try red pepper flakes on salad.
36. Work your legs a bit "If I’m stuck in a seat, I do small knee lifts, almost like I’m marching in place," says McGee.
37. Eat salmon Salmon eaters lost significantly more weight than beef eaters in a study, even though the calories consumed were equal.
38. Pop a pill People taking supplements with glutamine after meals burned an average of 20 more calories than those taking a placebo in a study at Iowa State University in Ames.
39. Keep your blow-dryer at the health club "I have a client who swears that this motivates her to work out," says Slayton.
40. Eat the peel "It takes the body more energy to break down fiber-rich foods, like the skins of fruits and vegetables," says Wellington.
41. Get busy Most couples burn an average of 300 calories an hour while they’re having sex.
42. Go coconuts People who replace oils and fats like animal fats and sunflower oil with those containing medium-chain fatty acids, such as coconut oil, lose more body fat.
43. Drink oolong tea Gullo suggests this to his clients because some studies have shown it can increase metabolic activity by as much as 10 percent.
44. Don’t snack in the car Experts say it’s a hotbed of mindless eating and excess calorie consumption.
45. Swing your arms "The more parts of your body that you use simultaneously, the more you burn," says Zukerman.
46. Snack when you drink Alcohol paves the way for overeating. Snack before you go out for drinks, says Slayton — or at least eat a few olives when you’re at the bar.
47. Clean up When you’re wiping down the counter or washing the car, really stretch out, says Peterson. “Use both hands and make large circular motions, like you’re the Karate Kid.”
48. Buy some crackers "High-fiber, low-starch foods, such as GG Crispbreads, create a film on the intestinal lining that blocks the absorption of other calories," says Gullo.
49. Sit up When watching TV, “get in the habit of holding your body straight,” says Slayton.
50. Don’t forget dairy Wellington says, “Researchers believe that low-fat dairy inhibits fats from being stored.”
I’ve been MIA lately, which is kind’ve strange for me because I mean, hello, summer vacation? Needless to say, this summer is definitely NOT a vacation for me :/ I’ve got an internship during the week days, hostessing at a restaurant on the weekends, and SAT tutoring sprinkled throughout the week. It feels nice to be so busy, but admittedly I’ve been slacking as far as diet and exercise goes. Exercise wise, I’m not very consistent. This is more than likely due to my crappy diet nowadays. Literally, I’ve been living off of free sandwiches and cookies provided by my internship. Not to mention the masses of other free food we get. I mean, I aint complaining but I definitely need to start making better choices. Breakfast is always good for me- oats, banana, and eggs, so as long as I just start swapping out the bad for good during lunch and stop being a pig and eating like three portions of what would have been a healthy meal at dinner, I’ll probably be good. Anyways, sorry for the rant I just feel like I need to keep myself accountable on here! I’m off to do some INSANITY yayyy! [Just came back from a jog as a warmup] Hope everyone else has been doing better than me :)
*Side note: I’ve got Insanity, P90X, and Jillian Michael’s 30 Day Shred links in the workout section of my Tumblr page if anyone wants to use them!