Nutritious Snack: Berry Vanilla Chai Super Smoothie

     Does the mid-afternoon slump have you reaching for a cup of joe with cream and sugar?  Instead, try a nutritious and delicious berry smoothie.  Not only is my version tasty and fresh, but it is energizing and great for you, as well!  It is simple, quick, and much more beneficial than the temporary caffeine buzz (and inevitable crash) from sugary energy drinks, sodas, and coffee.  Try it as a great pre-workout snack to get the energy and nutrients you need to ensure a great workout -- it's got tons of protein to feed and energize your muscles.  To make, combine the following ingredients in a blender:

• 1 cup frozen mixed berries
• 1 cup vanilla almond milk
• 1 cup natural, organic acai juice
• 1 banana
• 2 tbsp. natural, organic blue agave syrup
• 1 scoop Vega Complete Whole Food Health Optimizer plant-based formula (vanilla chai flavor)

     Blend ingredients together on high for about 30 seconds, pour in a glass, and enjoy.  Makes about two full servings.  This refreshing drink is not only perfect for the upcoming summer, but it will leave you feeling satisfied, light, and energized.  In addition to the beneficial antioxidants, vitamins, and protein from the berries and almond milk, Vega contains 100% of your recommended daily intake of vitamins and minerals.  It is an excellent source of fiber, boasting 15 grams per serving, as well as 26 grams of protein per serving.  While this smoothie contains half of a serving (one scoop as opposed to two), feel free to add two full scoops to get the maximum health benefits (beware of too much fiber in your diet, though, as Vega powder contains a generous amount -- the results of which can be uncomfortable).



Today's Workout: Intervals on the StairMaster

Work. Finals. Impending graduation. Homework. Relationships. Time management. Stress. After this week, I REALLY needed to let off some steam. However, sometimes you'll find that after a particularly long, busy day, you don't have much time (let alone energy) to get a workout in. This was definitely one of those days. I reminded myself that 'something is better than nothing,' and headed to the gym. I knew I'd feel better, physically and mentally, after a good workout. So, I hopped on the StairMaster for an interval workout. Nothing gets my heart racing like intervals on the StairMaster -- not only is it great and effective cardio, but it targets and works several muscle groups as well, and so has toning benefits -- glutes, calves, and quads are among the muscles worked. In just thirty minutes, I was sweating, blood pumping, and I felt rejuvenated after a long and busy week.
To perform this workout, warm up for five minutes at a comfortable pace. Beginning your intervals, raise the speed to about 4 levels higher than your comfort zone, to where you are really huffing and puffing. Maintain for 1-2 minutes, then return to your moderate pace/level of exertion. Repeat this cycle 4-6 times -- I promise, you'll feel the effectiveness of this workout! End with a five-minute cool-down.
Sometimes, when working out is the last thing we want to do, it's really the thing we need most. Even if you are tired and drained, you'll find that a good sweat session will give you more energy in the end! Do it for not only your body, but your mind and soul.

Duration: 30 minutes
Level/speed: Varying between 8-14
Average calories burned: 350

Healthy Dinner Idea: Veggie Quesadillas

     Here's an idea for a quick, healthy, and delicious meal -- Fresh veggie quesadillas on organic, whole grain tortillas:

• Arugula
• Tomato
• Avocado
• Jalapeno
• Broccoli
• Red onion
• Yellow bell pepper
• Pepper-jack cheese
• Salsa fresca

     Add a bit of vegetable oil to a warm skillet (or vegetable/canola spray) -- this gives the tortilla a nice, brown crisp -- grill tortilla on low heat for a minute or two, add and melt cheese, load with veggies, and enjoy!  Delicioso :)

Today's Workout: Go For an Evening Jog

     There's nothing like a nice evening jog to end a long, stressful week and refresh and prepare for Monday morning.  Today was a typical southern California day -- clear, sunny, and warm.  Sometimes, I like to wait until the day cools down before I hit the pavement.  Today, I waited until about 6:30pm before heading out.  At that time, the sun is just beginning to set, yet there is still plenty of daylight.  It is my favorite time of day; everything is bathed in soft, golden light.  It was quiet, and most of the hustle and bustle of the weekend had died down.  There was a light evening breeze which kept me feeling cool and fresh -- overall, it was the perfect workout at the perfect time of day!



Healthy Dinner Idea: Vegan Tacos, Rice, and Beans

     For a delicious post-workout meal, tonight I looked to south-of-the-border inspirations.  While not a practicing vegan, I love trying new things and experiencing different culinary practices.  So, I prepared vegan soyrizo meatless tacos with organic brown rice and red beans -- they were flavorful, fresh, and I never would have known that I was not eating real chorizo :).  My healthy tacos consisted of:

• Whole grain, white corn, organic tortillas
• Soyrizo (meatless, vegan, chorizo-flavored soy product -- and delicious I might add)
• Vegan cheese (dairy-free)
• Fresh arugula
• Tomatoes
• Avocado
• Red onion
• Jalapeno

     Simply pan-fry the soyrizo on high heat until desired crispiness is reached.  Warm tortillas on a skillet, cut up your fresh veggies, and enjoy! 



Today's Workout: Treadmill Incline Intervals

    As I've previously mentioned, the key to staying motivated and making continuous progress is variety.  Variety in your workouts keeps your body and your heart rate guessing, works different muscles, and prevents boredom.  Today I hit the treadmill for incline intervals.  After just 30 minutes, I was dripping sweat, my blood was pumping, and I was more out of breath than if I had just run for 45 minutes straight -- It was an effective workout, to say the least.  To perform this workout, begin with a 5-minute warm-up, walking at a moderate pace on a 3% incline.  Starting your intervals, raise the incline to about a 5% and your speed anywhere from level 8-9 (or wherever you are working at a hard but sustainable effort).  Maintain this effort for 30-45 seconds.  Follow with a two-minute resting period (walking at a moderate-fast pace until your heart rate returns to almost normal), and then begin another interval.  Repeat this cycle 4-6 times.  Conclude with a 5- to 10-minute cool-down of jogging at a steady pace, or walking at a moderate pace, bringing your incline down to 2%.

• Average time: 30 minutes
• Average distance: 2.5 miles
• Average calories burned: 350

Today's Workout: Hit the Trail

Take advantage of a sunny Saturday, get outdoors, and hit the trail for an energizing morning jog. Follow with a cup of freshly-brewed coffee for the perfect morning. Who wants to be in a stuffy old gym when you can take advantage of fresh air and sunshine?? :) Download 'RunKeeper' app to keep track of and log your workouts. It measures distance, time, average pace, average calories burned during your workout, and maps your route, also!