Blueberry Smoothie Meal Alternative

Great tasting Blueberry Smoothie pack with power.

Looking for a quick breakfast try this Blueberry Smoothie.  Trying to lose weight replace your breakfast and dinner with this smoothie and watch the pounds melt away.  

Consider using wild blueberries they’re higher in nutrient than conventional blueberries. You can find them in your freezer section.

For extra sweetness add in a banana. Need more protein add chia seeds. I try to keep them simple with four ingredients.  

 

Blueberry Smoothie

Blueberry Smoothie

  • 1/2 cup frozen blueberries
  • 1/2 tablespoon sunflower butter
  • 1/2 cup unsweetened almond milk
  • 1 scoop vanilla plant-based protein powder
  • water to blend (for personal thickest)

Smoothie

Family Favorites: Sock-It-To-Me Cake

Sister Ford’s (Helen Ford)  famous Sock-It-To-Me Cake:

When I was growing up potlucks and family dinners were a weekly occurrence and everyone had a go to dish or family favorite.  Helen Ford whom we called Sister Ford was known for her Sock-It-To-Me Cake.  I loved this cake, not to sweet but sweet enough where icing was not required.  Bundt Cake

I was so excited when LaTrice post the Sock-It-To-Me recipe on Facebook as a tribute on Sister Ford’s birthday. Thanks LaTrice. I made this cake for my husband and he loved it.

 

  • 1 – Box yellow cake mixSock-it-to-me Cake
  • 1/2 cup sugar
  • 3/4 cup vegetable oil
  • 8 oz. sour cream
  • 4 eggs
  • 1 teaspoon vanilla
  • 1/2 to 1 cup cup nuts (pecans my favorite)

Mix cake mix, sugar and cooking oil, beat until throughly mixed. 

Add 4 eggs

Beat 2 minutes or until mixed well

Add sour cream and vanilla, mix well

Stir in nuts last.

 

Sock-It-To-Me Cake pinterest

 

Tuna Salad

Tuna Salad in 10 minutes:

When I am trying to eat healthy, tuna salad is on the list.  It only takes 10 minutes to make, and I can make enough for the week. This healthy choice is only 294 calories.    

Tuna Salad social media

If I eat my tuna on bread, I will add a little pickle relish however this will add to your calories.   Most days I will add it to my salad for a complete meal. I  added shredded radish to give the tuna some bite. 

Tuna Sandwich

 

I recommend you use Albacore tuna packed in water, the packed in oil adds useless calories, besides you drain off the liquid. I also like dijon mustard, however you can use yellow mustard.

Tuna Salad

1 – 6 oz can solid white Albacore tuna

1 green onion, chopped

1/2 stalk celery, chopped

1 radish, chopped

1/2 teaspoon lemon juice

1/2 teaspoon pepper

1/2 tablespoon dijon mustard

1 1/2 tablespoon light mayonnaise 

Drain tuna and break up with a fork. Add remaining ingredients.

Makes 2/3 cup (1 serving)

Tuna Salad

Calories 264 – tuna salad.

 

DIY Foam Soap

DIY Foam Soap made easy.

DIY Foam Soam

DIY Liquid Soap

I was just telling Rick (my husband) that DIY foam soap was next on my list.  I seen a post by Krystal Simpson on Facebook today so I though I would give it a try. Can I tell you,  easy. You guys know me, I needed to add a tweak to the to the recipe. I added  two tablespoons of olive oil.  Here is my version of foam soap.

Foam Soap

DIY Liquid Soap

1/3 cup of Castile soap

2/3 cup of water

2 tablespoons of olive

10 drops of lemon essential oil ( I used doterra oils – check out my site)

 


Watermelon Smoothie

A Watermelon Smoothie is the perfect refresher in this hot heat.  

Melon is an excellent electrolyte replacer that is low in sugar and calories. To make a plain watermelon smoothie all you need is watermelon cut up in cubes and blended in the blender. Its simple, easy and done in a flash.  I prefer to use cold watermelon so I do not have to add ice cubes. If your melon needs a little sweeter I add dates.  Love it. If it is to sweet squeeze in some lime.

Watermelon Smoothie

 

Last week I made a “Watermelon & Cherry Smoothie” that was heaven.  Watermelon smoothies are very filling and great for detoxing. 

 

Ingredients:

  • WatermelonWatermelon Smoothie
  • Lime (optionals)
  • Dates (optionals)

 

DIY Lunchable

Make this great DIY Lunchable were you control the calories.

I seen this ideal on Facebook, (sorry not sure of the original source) it is brilliant.  Make your own lunchable and you will save money, control calories and save the plant.  Love it.

I turned my health snack into a portable lunchable.  All you need is a 8 ounce ball jar, a empty fruit cup and your health snack.  This is such great for advance lunch prep, fix your snacks for the entire week.  This great ideal can be used on my any snack that you want to separate dry and wet items.  I also like it is a great portion control size.

DIY Lunchable

DIY Lunchabe

It is so simple. All you need is:

  • 1 – 8oz ball jar
8 oz Ball Jars

8 oz Ball Jars

 

  • 1 – Empty fruit cup
Empty Fruit Cup

Empty Fruit Cup

  • Cheese, Crackers and Meat 

 

  • Healthy Snack

    Healthy Snack

You take a “healthy snack” and make it a “DIY Lunchable”. 

diy-lunchable

Turn Snacks into Lunchables

Snack2lunchable

Snack to Lunchables

 

 

 

 

 

 

 

 

 

FOUND THE SOURCE:

No-Bake Energy Bites

I love these “No-Bake Energy Bites.

Some mornings I do not have time to cook breakfast, so these energy bites are a great grab and go treat.  They are packed with fiber, protein and fruit.  A couple bites will easily take away the morning hunger pains.  I often change up the recipe by using different nut butters or raisins instead of dried cherries. They can be made ahead of time and stored in the refrigerator. The recipe makes 25 to 30 balls depending to the size of the balls.

 

No-Bake Energy Bites

No-Bake Energy Bites

1 Cup (dry) Oatmeal – (old-fashioned oats)

2/3 Cup toasted coconut flakes

1/2 Cup sunflower seed butter

1/2 Cup ground flaxseed

1/2 Cup dried cherries

1/3 Cup honey

1 Teaspoon vanilla

 

Method:

Stir all ingredients together in a medium bowl until thoroughly mixed.  Let chill the refrigerator for half an hour then roll into balls.  Store in an airtight container and keep refrigerated for up to 1 week,

Makes about 20 -25 balls

 

Food Journal

Check Box – Food Journal

Are you overwhelmed with doing a food journal?  Start out slow and do this simple check box journal.  You will be surprised how this simple technique will give you insight on your eating habits.

Checkbox Food Journal

It is not the traditional write down everything you eat journal, but a check box journal. Example, if you eat breakfast, check the circle, the same for lunch, and the other items on the journal below.   The goal is to end your day with all your circles checked.

Do it for a week, and next week we will look cover your success and/or opportunities with your food journal.

I recommend that either you download this template or get a ring index notecards and copy the info. Click here for the a downloadable food journal.

 

 

Embrace Change – Life Lesson 101

Life Lesson 101 is to live life “Intentional and Consistent”

As I embrace change I have decided to live life more intentional and consistent. I look at my life wheel and ask myself how do I bring balance to my life? Each day I do two things that will make an impact in moving the wheel in a positive way and bring more balance to  my life. Thanks to my Life Coach Traci Brooks I am held accountable for my actions.

Life Lesson 101