Smoothie Colada

This smoothie is full of sweet tropical yumminess, and also loaded with protein and even fiber.
Flavorful and filling, it even satisfies a sweet tooth.

Smoothie Colada

6 oz Fat Free Greek Yogurt, Coconut Flavor

1 Banana, frozen chunks

½ c Pineapple, frozen chunks

½ c Mango, frozen chunks

½ c Cashew Milk, unsweetened

½ c Oats, ground fine

2 T Flax Seed, ground fine

2 T Whey Protein Powder, Vanilla Flavor

Blend all ingredients in a blender until smooth.

(60 g Protein, 10 g Fat*, 14 g Fiber)

(*Don't let the fat content scare you off.  Keep in mind that the fat in these smoothies comes from oats, cashews and flax seeds and is the "good fat" we all need to include in our diets.)  

Six Weeks With Suzi (Take 2) - Week 4 Results

This past week was a bit of a departure from my "program."  I was traveling all week, which is also why I'm a day late with this weigh in.  Being on the road always makes it difficult to stay within the confines of a food and exercise plan.  While I did pretty good with my eating, I did not exercise one time all week.  And I drank alcohol several times.  The good news is that I still lost weight!  I think I have finally boosted my metabolism to the point where I am still burning fat faster.  As long as I'm still making good food choices, my body is continuing to work at peak efficiency even if I skip a few workouts.  The key word in that last sentence was "few!"...if I skip a "few" workouts... That means that today, I am back on the program - planning my meals, getting off my butt for a workout, and no booze!

Take 2 Fourth Week Weigh-In Day... Results are in... Drum Roll Please...

-3 lbs

Take 2- DAY 30

Breakfast

½ c Kashi Go Lean Crunch

½ c Skim Milk

Lunch

Salad: Romaine, Celery, Carrots, Onion

Dinner

Stir-Fry: Shrimp, Yellow Squash, Green Beans, Onions, Carrots, Banana Pepper sautéed in Olive Oil

Brown Rice cooked w/Chicken Broth

Snack

1 c Black Cherries

Exercise

Walk 4 Miles w/5 lb Weights

How do you manage to fit exercise into every day?

Six Weeks With Suzi (Take 2) - Week 3 Results

Take 2 Third Week Weigh-In Day...Results are in...Drum Roll Please...

-2 lbs

Three weeks into my second round of this Six Week Challenge, and I'm down another 2 pounds!

Half way through the Six Weeks, and over half way to the goal!  

Six Weeks With Suzi (Take 2) - Week 2 Results

Take 2 Second Week Weigh-In Day... Results are in... drum roll please

-0 lbs

I really hate anti-climactic weigh-in's.  But, honestly, I was expecting it today.  Actually, I was just a tad worried that I would have to use a "+" instead of a "-" today!  Confession time: I cheated this week.  Not only did I drink alcohol 2 nights this week, I ate a few cookies and chocolate three nights (yeah, 2 of them were the same nights...alcohol breaking down my will power!)  I even had club crackers and cheddar cheese with my home-made corn dumpling soup one night.  What was I thinking?!  Bad me.  So, on the whole, I guess I am happy with the weigh-in results today because at least I didn't gain!

But, this week I am back on track.  NO cheating this week!  I think I got a little cocky with the big loss last week.  But, this is not just going to get easy.  It takes hard work and a lot of will power to change your body.  I'm not even beating myself up too bad this morning, because sometimes life does happen and it's hard to always say no to things you love...even when you're in the middle of a "challenge!"  The deed is done, as they say, and it's a new day, and a new week.  Let's do this and make a commitment right now to better results next Tuesday.

Take 2-DAY 15 

Breakfast

½ c Kashi Go Lean Crunch

½ c Skim Milk

Lunch

1 Boiled Egg

1 Slice Whole Wheat Bread

½ Grapefruit

Dinner

4 oz Hamburger Patty

Salad: Romaine Lettuce, Cucumber, Celery, Orange Bell Pepper, Tomato

Snack

Fat Free Greek Yogurt

Exercise

Walk 4 Miles w/5 lb Weights

What are your thoughts on "cheat days" while dieting?

Cucumber Mint Smoothie

Today we are talking about cucumbers.  In the same family as squash, pumpkin and watermelon; and like watermelon, they are made up of mostly water.  So, again like watermelon, cucumbers taste like summer and are crisp and refreshing on a hot summer day.  They also contain more "good for you stuff" than just water.

Cucumbers are very low in calories and contain no saturated fat or cholesterol.  They are high in fiber, a good source of potassium, and are a natural diuretic.  They contain anti-oxidants, act as a natural anti-inflammatory agent, and have a high amount of vitamin K.  They can even help control bad breath!

And they are delicious in smoothies!  With their mild flavor and high water content, they blend well with solid or creamy fruits such as bananas, apples and mangoes.  The Cucumber Mint Smoothie combines cucumber and mango, spinach and mint.  It is surprisingly refreshing!  I used 1/4 cup of fresh mint leaves, but will double that when I make it again.  I really liked the minty cucumber and melon flavor.  And it was the most beautiful shade of green!

Cucumber Mint Smoothie

6 oz Fat Free Greek Yogurt, Vanilla Flavor

1 ½ c Cucumber chunks, peeled and de-seeded

1 c Spinach, frozen

1 c Mango chunks, frozen

¼ c Mint leaves (or more)

½ c Cashew Milk, unsweetened

Blend all ingredients in a blender until smooth.

(19 g Protein, 2.5 g Fat, 6 g Fiber)

Six Weeks With Suzi (Take Two) - Week 1 Results

One week into my Six Weeks With Suzi (Take Two) Challenge, and I am happy this morning!

Take Two Week One results are in... drum roll please....

-4 lbs!