Chocolate Peanut Butter Banana Protein Smoothie

It tastes as good as it sounds.

chocolate peanut butter banana protein smoothie

First things first: I’m not sure if all protein powders are vegan, so check before you use it, but I use Shakeology in the chocolate vegan flavor. If you don’t want the added protein or don’t have protein powder, cocoa powder should do.

Ingredients:
1 banana
1 scoop of Chocolate Shakeology or 2 Tbsp unsweetened cocoa powder
1-2 Tbsp peanut butter or almond butter
1 cup almond or soy milk
3-4 ice cubes

Place all ingredients in a blender and blend until smooth. Enjoy!

chocolate peanut butter banana protein smoothie

Almond Joy Smoothie…Kind of

Tuesday tastes:

Meal Food Calories
Breakfast Corn Flakes 100
Almond milk 40
Snack hummus chips and hummus 35
Lunch left over bean soup 50
Snack Almond Joy Smoothie 150
Almond butter and honey tortillas 250
Dinner Noodles and Vodka sauce 280
Dessert Fiber One Lemon Bar 90
No-Bake Almond Joy cookie (1.5) 232.5
Total 1227.5

I don’t know where the time went yesterday but I feel like I got nothing done. I didn’t workout. I was going to run yesterday but never found the time. I did however buy a handheld water bottle for running! As I mentioned a couple days ago I was wanting one for runs in the heat so that I don’t dehydrate as fast. I decided to go to the local Manhattan Running Company to see their selection. They had both of the brands I was considering but for size and price I ultimately went with the Nathan brand. Not only does it fit my hand well but it has a nice pocket for phone and keys. I can’t wait to use it!

So failed at getting any food photos except for my smoothie. As you may have noticed, I’m really in cahoots with the No-Bake Almond Joy Cookies. So I was inspired to make a smoothie version of it. It didn’t quite reach the taste and texture I was going for it was still pretty tasty.

Ingredients:

  • 1.5 Cups Almond Milk
  • 2-3 Tbsp Plain Greek Yogurt
  • A handful of fresh spinach
  • 1 tsp Honey
  • 1/4 tsp Vanilla Extract
  • 1/4 tsp Almond Extract
  • 2 Tbsp Chocolate Chips

I would recommend chopping the chocolate chips up in a food processor first. Otherwise they sink to the bottom of your blender and don’t get incorporated very well into the smoothie. Chocolate chunks at bottom of blender = sucks.

I think I was trying to go for more of a milkshake consistency but that just didn’t happen. I don’t have ice cream. It was still tasty though. Also, I think regular vanilla yogurt might be better than greek yogurt. Maybe sometime I’ll revamp the recipe and try some other concoctions.

almond joy smoothie

If you get the hankering to try it out let me know what you think! Or what you would add to make it even better!

Playing With The Big Kids Now

I had my grad school orientation today! Not to sound completely nerdy, but I’m actually really excited. I know it’s going to be hard work and I’m definitely going to need to improve my time management, but I can already tell it’s going to be an amazing two years in this program.  Everybody was so welcoming and friendly, I can tell it’s a tight-knit group that I’ll get to know well. Oh, and I already found an internship! It’s within a few departments at K-State that I’ll rotate through involving new technologies and licensing for 20 hours a week for both years of grad school. I’m excited but nervous. I’ll start at the beginning of September so I have at least a week of school to get accustomed to first before I start.

Ok enough school talk about that. Time for food!

Meal Food Calories
Breakfast Corn Flakes 100
Almond milk 90
Snack Fruit Smoothie 220
Lunch/Dinner Chipotle Burrito Bowl 550
Chipotle Chips and guac 360
Total 1320

As I mentioned yesterday, Daniel “subtly” hinted that we should go to Chipotle. By “subtle” I mean he “casually” coughed Chipotle a few times until I realized what he was trying to say. At first I thought he was saying “troll feet.” They sound similar when you’re coughing, I swear! So, anyways, I had my usual Burrito Bowl. I like to get the vegetarian with the fajita veggies and both bean options with it. I top it with mild and corn salsa, a little cheese and sour cream, and lots of lettuce. Yummy!

chipotle

I split it in half and ate it for both lunch and dinner. It’s so much food, I usually can’t finish a bowl all in one sitting. Plus, I had this delicious smoothie before we went.

fruit smoothie

I added a banana, greek yogurt, strawberries, blackberries, almond milk, and orange juice. These fruit smoothies never fail to disappoint me!

For our workout, Daniel and I ran 2 miles and walked another mile and a half. It was hot and after several days of not running, I had lost some endurance.  Today I’m going frisbee (disc) golfing with Daniel and his friend Garret. I haven’t gone in a while so I’m looking forward to it. It may end up being my workout for today since I didn’t have time to go running earlier.

I hope you all are having a wonderful week so far! Happy hump day!

Green Tea Smoothie

Yesterday I went on another 4.5 mile run. And I didn’t even walk the whole time! I realize that a month ago I could barely run two laps around a quarter mile track and now I can go over 4 miles while carrying a decent amount of conversation. I admit during the last mile I wasn’t able to talk as well but I could spew out a few words every now and again. Improvement!

So during the last mile I had some time to think while Daniel ran ahead for a bit.  To get me through workouts I like to think about what I’m going to eat afterwards (hey, it works). I had yet to have green tea for the day and I typically like a smoothie right after a workout so I was thinking about how I could combine the two.  Here’s what I came up with:

green tea smoothie

It was the perfect combination of fruit and green tea. And super easy to make! I think it’s going to become one of my new favorites.

Here’s everything you need (minus lemon juice):

green tea smoothie ingredients

  • 1 bag of green tea steeped into one cup of hot water
  • One banana
  • 1.5 cups of almond or soy milk
  • A handful of frozen grapes (about 1/2 cup)
  • A handful of frozen peaches (about 2/3 cup)
  • A handful of fresh spinach
  • 1/2 teaspoon of honey
  • A few squirts of lemon juice
  • 4-5 ice cubes

Makes two servings @ 132 calories each

green tea smoothie

I think next time I want to play around with different fruits. I was really wanting mango but I didn’t have any on hand. Grapes, peaches, and bananas were definitely a good combo though. I’m very pleased with how they turned out!

Here’s what else I ate yesterday:

Meal Food Calories
Breakfast Corn Flakes 100
Almond Milk 90
Snack Green Tea 132
Fiber One Lemon Bar 90
Chip crumbs 60
Dinner Fish Tacos 410
Rice 100
Drinks Lambrusco 194
Dessert Fiber One Peanut Butter Brownie 90
Total 1266

I’m did pretty good for burning 400 calories and staying around my calorie range.

Wednesday’s Shark Tacos inspired me to make our own fish tacos at home. We already had all the ingredients needed. We invited Daniel’s friend Garret over to help us consume them.

I had two! They were soooo good!

fish tacos

We cooked up some tilapia (first marinated for 15 minutes in some olive oil with lemon juice, lemon pepper, red pepper, and garlic powder), then I made my own version of pico de gallo with 1 Roma tomato, green pepper, parsley, lemon zest, lime juice, garlic powder, ground red pepper, and lemon pepper. Basically a random bunch of stuff we had on hand and pulsed it in my food processor a few times. We had Garret bring some mango salsa as well that was delicious in combination with the pico de gallo. And of course it’s not a taco without lettuce and cheese!

After a delicious meal we played some card games and Dominos! I had never really learned the rules of Dominos so I was reliving my childhood last night the right way. It was fun, but I lost. As loser, I had to drink the rest of my glass of Lambrusco.  I’m ok with that 😉

I hope you all are having a fabulous friday!

Wahooooooo!

I’ve decided to take up drinking green tea. Maybe not everyday, but fairly often. I’ve heard it has good health benefits such as antioxidants and reducing the risk of cancers and other chronic diseases. I’ve also heard it helps with weight loss but I’m not for sure if that has really been confirmed. It can’t hurt either way. They say to drink it as fresh as possible. I hope adding ice doesn’t affect the uptake of all those wonderful plant compounds! Iced is always better.

green tea

Before going on a run I needed a little fuel so I made a couple lettuce wraps.  I didn’t cut up any veggies for it but I did enjoy a little cheese on it.

lettuce wrap

Daniel and I went for a longer run yesterday – 4.5 miles! It felt great and we only walked probably a half mile of it. I then attempted to do 10 pushups. I couldn’t do more than that. I was tired!

For dinner we met up with friends at Wahoo Fire and Ice Grill. On wednesdays they have $2 shark tacos. They are delicious! I’ve never had shark before but it didn’t taste very fishy to me. Honestly, it was more like chicken. Maybe that’s just me.

shark tacococonut shrimp

The coconut shrimp also sounded good so I shared those with Daniel. Coconut shrimp is like dessert to me. I’d like to try to make these at home sometime. I have a baked coconut chicken recipe that might transfer well to shrimp so perhaps I’ll try that soon.

Here’s the rest of my meals:

Meal Food Calories
Breakfast Corn Flakes 100
Almond Milk 30
Green Tea 0
Lunch Lettuce wrap with ham and laughing cow cheese wedge 70
Fruit Smoothie 180
Dinner Shark tacos (one) 230
Coconut shrimp (3) 120
Drinks Martini milkshake (cake vodka & chocolate liquor w/ whip) 158
Sangria 97
Dessert Scone 250
Snack Cheddar & Sour Cream chips 160
Total 1395

After dinner we wandered in to our usual Bluestem Bistro and ordered some of their $1 pastries. I went with the chocolate chip scone. It was good but a little dry from being out all day.  Everyone else got the cinnamon roll and I must say that tasted a lot better than my scone.

chocolate chip scone

I know I didn’t need the scone, or those chips later. How can one pass up a $1 pastry though? All the other kids were doing it! I have plenty of healthy snacks that I should have eaten instead. My goal for this new day is to take advantage of the good food I have and not be tempted by sweets and snacks that are empty calories.

What’s your favorite healthy snack?

My Sloppy Seconds

Keeping to my goals, I ran 3.5 miles yesterday! It was tough and hot so on the last mile Daniel and I decided to walk and talk. Then later in the evening we decided to go on another walk around town and went about 4 miles!

Meal Food Calories
Breakfast Cereal 80
  Almond milk 15
  Egg 100
Lunch Fruit Smoothie 190
  Left over Mango Grilled Chicken Wrap 240
Dessert Left over Cheesecake 300
Dinner Tomato Basil Wontons 192
  Left over Fajita Taco Salad 180
Snack Fruit 15
Total   1312

After the run we had left overs (the mango grilled chicken wrap) and a fruit smoothie. We were running out of supplies so I added a banana, greek yogurt, orange juice, blueberries, strawberries, and pineapple. Ok that doesn’t sound like we’re running out but we were out of almond milk, spinach, and frozen fruit. I added 5 ice cubes to fill it out more and make it nice and cold.

fruit smoothie

We had all that fruit only because my mom gave us a fruit platter that she forgotten to serve on saturday. Yummy fruit!

fruit

For dinner we had my left overs from saturday, the Fajita Taco Salad. Then we had all the ingredients for some Tomato Basil Wontons so of course we had to make those. I realize we eat those a lot… They’re just so good! I’m addicted. Is there a Tomato-Basil-Wonton-Eaters Anonymous? If so, you can’t make me go!

tomato basil wontons

 

So I think I owe you a little weigh-in — it’s been over a week! Ok, so last time I was 132.8 on July 30th.  I’m down to 131.8 lbs. I’ll take it! That’s three pounds down. Not speedy but it’s definitely a healthy weight loss. I wish it was faster. I wanted to be down 10 lbs by the time school started August 26th. I’m not sure I’ll make it. That does make me a little disappointed. I’ve been making some unhealthy decisions and not working out enough. I hope in the next two weeks I can stay on track so I can see some more improvement. It’d be nice to get over that 5 lb mark!

Fun Friday!

Happy Friday ya’ll! I’m giving a quick update since I’m about to head to a pool party with Daniel and he’s impatient (it was his last day of summer class so he’s ready to party!).

Meal Food Calories
Breakfast Cereal 120
Almond milk 30
Snack Grande Soy Iced Chai Latte 240
Fiber One Bar (just half) 80
Lunch Banana cream smoothie 210
Veggie sandwich 220
Dinner Soft tacos (3) 339
Total 1239

Yesterday was another busy day working on the table and chairs. I think we’re done with 3 of them and now we’ve started staining the table. Not sure it’ll be done by sunday when we move…

We also ran some errands for things we need at our new apartment, like a bed frame. While we were out we had lunch at the People’s Grocery, a local organic grocery store in down that has a deli. We order the veggie panini and shared it along with a Banana & Cream smoothie. Yum!

veggie panini

I want a sandwich maker so I can have warm sandwiches like this all the time! There was spinach, peppers, tomatoes, cheese, and pesto. Delicious combination.

Then, since it’s thursday, it’s necessary to go to Porter’s Bar for the 50 cent tacos. We went with our friend’s Robert and Amy. I realized by the end of the day I didn’t have many more calories to expend so I only ordered three soft ones. They were still filling!

tacos

Disclaimer: These are actually Amy’s tacos because I ate mine before I could take a pic.

They’re just so tasty! Beef, lettuce, cheese, salsa. What’s not to like?

Annnnnnndddddddd I didn’t work out yesterday. But today is a new day and on this new day I did workout — more on that tomorrow. For now, I’m off to drink my weight in beer (just kidding, I hope). Have a fabulous Friday!

Abs of Steel

I’m actually doing better when it comes to staying under my calories! My weigh-in hasn’t been showing it too much though. I am at 133.6 lb now. Slowly but surely.  If I stayed under my calories every day and worked out I’d probably see faster results.

Meal Food Calories
Breakfast Smoothie 180
Lunch Planet Sub veggie grinder 455
Dinner Rice & veggies 250
Snack Tortilla w/ cheese wedge & chicken salad 240
Dessert Dark Chocolate Toblerone (1 piece) 40
Total 1125

The smoothie was my usual with lots of blueberries and some orange juice added in. I was also out of greek yogurt so I added some protein powder. I took it to go. Tasty!

smoothie

The smoothie didn’t really fill me so by lunch I was starving. I went to Planet Sub and got the Veggie Grinder. I rarely go to Planet Sub, but they always have something that sounds good on the menu. It was full of veggies with mozzarella and pizza sauce. It was like a pizza in sandwich form! Ingenious!

Veggie Grinder

For dinner I had Daniel back to cook me something. Life is good again 🙂

photo-24

He started with brown rice and added a can of green beans, a can of corn, some fresh spinach, yellow pepper, and pesto. We sprinkled a little parmesan on top. It may sound odd but it was good! We’re trying to clean out our cabinets now for the move. We have a surprising amount of corn and green beans. They will probably be apart of our meals for the rest of the week.

So here’s the last installment in the Five Day Workout:

Health My Lifestyle's 5 Day Workout Plan Day 5

It really targets the abdominals. You will feel a burn! So with these five workouts you will see some results within a couple weeks. Last summer I felt a lot stronger after doing these exercises on a regular basis. And I lost ten pounds! I also combined them with a 20-30 minute cardio workout (typically intervals on the treadmill between walking and running). I did them Monday-Friday but you can do them continuous with a one day break each week.

I took 3 days off from working out but I can assure you I did lots of working out today! It was a sweaty workout too. I’ll be back tomorrow with the details. What kind of workouts do you like to do to feel the burn? Cardio? Spinning? Water aerobics? I wanna hear it!

Swai Hello There

Yesterday I was finally able to get back on track.  And lots of cooking was involved! And by that I mean Daniel did lots of cooking! As it should be.

Meal Food Calories
Breakfast Cereal 140
Almond milk 30
Snack Fruit smoothie 220
3 sushi rolls 132
Lunch Whole Grain Elbows & Vodka Sauce 280
Dinner Breaded lemon pepper swai 276
Spinach salad 120
Rice & veggies 140
Total 1338

photo-4

For my protein I either use greek yogurt or I add Herbalife Formula 1 Healthy Meal Shake Mix. It’s a mouthful. I have the french vanilla flavor I believe. For 2 scoops it has 9g of protein. Not bad!

photo-12

I don’t know how it happened, but we have a lot of pasta.  Daniel decided we needed vodka sauce to go with it. We used the Superior Selections brand of Vodka sauce since it had less calories per serving. I wasn’t really sure what vodka sauce tasted like but it’s delicious! There is vodka listed in the ingredients but you can’t taste it (at least I couldn’t). It’s basically a creamier version of regular pasta sauce. If you haven’t tried it, just do it! You won’t regret it.

photo-11

It was so good I had to go back for a second bowl. Daniel added orange peppers, spinach, cucumber, and basil to it to round it out and make it more filling.

For dinner we started off with a nice fresh salad.  On top of a bed of spinach we added cucumber slices, strawberries, granola, feta, and drizzled a little light raspberry vinaigrette. It’s actually a recreation of the amazing salad I had with my friends the other day at a local bistro. So simple and tasty!

photo-7

For the main course we had bought a big pack of swai fillets that we needed to use up before we move at the end of the month. That’s right, I’m moving! But just down the street. My room mate recently moved to Las Vegas (jealous) so Daniel and I found a one bedroom. The building is only a year old and reasonably priced. And you can’t beat a close location to campus. So our meals are basically going to be random stuff in our fridge/pantry so we have less stuff when we move.

So for the swai, Daniel found this recipe to try. We altered it a bit to better suit our tastes. We also only used 2 swai fillets because, well, there’s only two of us. So we cut everything in half.

Here’s what we added:

  • .5 Tbsp butter
  • 2 swai fillets
  • 1.5 Tbsp olive oil, divided
  • .5 cup Panko bread crumbs (makes it crispier)
  • Lemon pepper
  • Lemon juice

We followed the directions except we mixed in the lemon pepper with Panko bread crumbs. We probably added a tablespoon. I like a lot of lemon pepper. When the fish were done baking we drizzled the lemon juice on top.

photo-9

For the side dish, Daniel heated up some leftover brown rice we had previously cooked and added orange pepper and cucumber with a blend of soy sauce, sesame oil, honey, and teriyaki sauce. Saweet!

This was all relatively simple assuming you already have these things on hand. I love making dishes from what we have. I don’t feel like I’m super skilled in the culinary arts (baking is more my thing, you know, with that whole Bakery Science degree) but I enjoy seeing (and tasting) what concoctions Daniel comes up with in the kitchen. It’s giving me more confidence to put different things together to make something delicious.

For my workout yesterday I ran 2.5 miles! Up hills! And it was HOT! That has to 300 calories burned. I was so hot and tired by the end that I thought I was going to pass out. I chugged so much water when I got home. I also made sure to stretch thoroughly afterwards. Today, I avoided the heat with a nice but challenging strengthening work out. I’ll give you the deets tomorrow!

No Short Cuts

This never happens but yesterday I was so caught up with re-staining my chairs I forgot to eat lunch! I did have a few snacks though. In case you’re considering doing some staining of your own, don’t use a 2-in-1 stain + poly! We’re definitely newbies because we didn’t shake up the can very well so it wasn’t very dark, then today we stir it thoroughly and now it’s super dark and thick and looks like tar. We’re gonna have to re-sand and buy some actual stain and polyurethane. Not happy =(

Here’s yesterdays meals:

Meal Food Calories
Breakfast skim milk 85
corn flakes 100
Snack smoothie 180
wheat thins 140
apple sauce 50
Dinner Chinese food 713
Dessert 2 bites of ice cream 30
Total 1298

I went on a 2 mile run around the K-State campus and then did some strength exercises.  I did crunches and then some arm exercises with my 5 pound weights as well as 20 modified pushups. I’m not quite to the point where I can do pushups in proper form yet. After my workout I gulped up one of my fruit smoothies!

For the smoothie I added:

A single serving of greek yogurt
1 banana
5 strawberries
1/2 cup frozen fruit (grapes, blueberries, strawberries, mango)
1/2 cup almond milk
1/2 orange juice
A handful of fresh spinach

photo (31)

My smoothie calorie amount changes everyday because I just throw a random amount in the blender every time and I also share it with Daniel.  Just so you know.

Since I’m doing all my staining in my mom’s garage she offered to buy chinese food for dinner and you know I can’t pass on free food! It was good, but not the healthiest option.  And yes, I ate everything on that plate!

photo (32)

Now excuse me while I go back to Home Depot for the 4th time in a week. Yep, I suck at DIY projects. Hopefully the finished product looks better than what it is right now. I’ll share photos later of the process when it’s finally done (probably next week). Wish me luck!