Skinny Blueberry Protein Smoothie

Need a quick and easy recipe that you can make in seconds to get your day started in the right direction? Look no further than our Skinny Blueberry Protein Smoothie. Loaded with 30 grams of protein and packed with delicious blueberry flavor, this smoothie will leave you feeling full and satisfied all day long!

Skinny Blueberry Protein Smoothie

Prep time: 5 minutes

Cook time: None

Yield: 1 serving

Serving size: 1 smoothie

Ingredients

• 6-ounce container nonfat, blueberry Greek yogurt
• ½ cup blueberries (fresh or frozen)
• 1 scoop vanilla protein powder
• 1 cup ice
• ¼ cup water

Instructions

1. Blend all of the ingredients together in a blender until smooth.

Nutrition Information

Per Serving: 1 smoothie

Calories: 265

Calories from fat: 11

Fat: 1g

Saturated Fat: 1g

Cholesterol: 48mg

Sodium: 226mg

Carbohydrates: 33g

Fiber: 2g

Sugar: 25g

Protein: 30g

SmartPoints: 8

http://www.skinnymom.com/skinny-berry-protein-smoothie/

4 Bedtime Habits That Will Help You Lose Weight

Getting a better night’s sleep is one of the easiest ways to lose weight. And, impressively, it’s one of the most effective according to Women’s Health. Case in point: In one study, dieters who got 8.5 hours of sleep per night lost twice as much fat as those who scraped by on 5.5 hours — even though they all cut the same number of calories each day.

As you might have guessed, how you get ready for bed has a huge impact on whether or not your sleep results in weight loss. And no, we aren’t going to tell you to shut off your cell phone or reserve your bed for “sleep and sex.” We’re sure you already follow those rules of good sleep hygiene, right? (Wink, wink.)

Add these six habits to your bedtime routine, and you’ll make your weight loss journey so much easier:

1. Get your dairy on: A glass of milk, cup of Greek yogurt, or even a protein smoothie before bed can do more than fight the pre-bedtime belly growls. They also help you build more muscle while you sleep. That’s because dairy is chock-full of casein, a slow-to-digest form of protein that keeps exercisers’ muscles fueled with amino acids, so they can build lean mass all night long, according to research published in Medicine and Science in Sports and Exercise. Just a refresher: Building muscle is the No. 1 way to increase your metabolic rate and burn more calories every damn day.

2. Turn down the temps: Fine-tuning the thermostat a couple of hours before bed can make drifting off to dreamland (and actually staying in it) way easier. “We need our body temperature to drop in order to sleep through the night,” says Rebecca Scott, Ph.D., research assistant professor of neurology at the NYU Langone Comprehensive Epilepsy Center—Sleep Center.

Plus, research published in Diabetes shows that when people sleep in rooms set to 66.2 degrees, they convert some of their calorie-storing white fat into calorie-burning brown fat. Why? Because brown fat’s in charge of heating your body, says board-certified family and bariatric physician Spencer Nadolsky, a doctor of osteopathic medicine.

3. Schedule solo time: “Winding down before bed can seem like a waste of time when most of us are rushing to get everything done right up until we get in bed,” says Scott. But it’s actually better to take the 30 minutes before hitting the hay for yourself — even if that means going to sleep a little later, he says.

Do a relaxing activity that you truly enjoy, like reading. This helps protect your sleep and energy, he says.

4. Set some mood lighting: Even without a bedtime gadget habit, bright lights coming through your bedroom windows can cut down on your body’s production of sleepy-time melatonin, interfering with sleep quality, says Nadolsky.

That explains why, in one 2014 University of Oxford study, women who slept in the darkest rooms were 21 percent less likely to be obese than women who slept in the lightest rooms. But if you want to get the biggest benefit from “lights out,” you need to dim your indoor lights along with the setting sun. Think about it: If you spend your evening hours in a brightly lit living room, you’re missing out on a ton of melatonin that boosts your sleep, he says.

http://www.skinnymom.com/6-bedtime-habits-that-will-help-you-lose-weight/

Why You Get Shin Splints (And How to Get Rid of Them)

If you’re a runner, shin splints are pretty much your worst nightmare (aside from tripping and eating pavement). They make every step excruciating and—if you’re training for a race—remind you that those dreams might be over (for now).

It’s one of the most common things I see in my office,” says Jordan Metzl, M.D., a sports medicine doctor at the Hospital for Special Surgery in New York City and author of “Running Strong“. In fact, one review of research published in the journal “Sports Medicine” found that shin splints—aka medial tibial stress syndrome—were the most common injury plaguing runners.

Pesky shin splints occur when the muscles, tendons, and bone tissue around your tibia become inflamed during repetitive movements like running, according to the American Academy of Orthopaedic Surgeons. The pain along your shinbone may be sharp or throbbing. “You know you have it if, when you push on your shinbone after a run, it’s sore,” says Metzl. Another tip-off: The pain is causing you to change your stride. (One note: If there’s no pain when you touch the bone, but there’s tightness when you run, that could be what’s called exertional compartment syndrome, which is something else entirely and requires a doctor visit.)

Why they’re here to ruin your run: You’re more susceptible to shin splints if you ramp up mileage too quickly, which can irritate the bone, says Metzl. Transitioning from treadmill to outdoor running or not wearing the right shoes can also contribute, says Nicole Hengels, a certified strength and conditioning specialist (C.S.C.S.), marathon runner, and owner and founder of Momentum of Milwaukee.

Shin splints may also be indicative that something is off with your running mechanics. “Most commonly, a runner’s feet are flat and rolling in (called pronating),” says Metzl. Or, your running stride is too long. “You might feel like you’re running like a gazelle, but this puts more loading force on shins,” he says.

Your bone density may also be low, says Metzl. (Groan.) This can be caused by genetics, dietary problems (if you don’t get enough calcium or vitamin D), or hormonal issues.

Prevent the pain: If you’re a beginner or you’re training for a race, increasing mileage slowly will help prevent shin splints. As a general rule, don’t increase your mileage more than 10 percent each week. (This is where following a training plan by a good running coach can come in handy.)

More than that, you’ve got to correct your running mechanics—otherwise, we can pretty much guarantee those shin splints will come back to haunt you. “Staying off your feet will fix the pain, but not the cause,” says Metzl.

Going to a sports doc is your best bet. You might need arch support for flat feet. Or, you may need a strength routine to target your hips and butt muscles, which will help take force off the shinbone as you run. If there’s a problem with your running stride, you may need to work to shorten it. And head to your local specialty running store for a gait analysis; they’ll also fit you for the proper pair of shoes, adds Hengels.

https://www.skinnymom.com/why-you-get-shin-splints-and-how-to-get-rid-of-them/

5 Summer-Perfect Salads You Can Make in 10 Minutes or Less

Summer is here. Enjoy this selection of 5 salads that are nutritious, light, and so easy to make. More time to play in the sun!

Omega-3-licious Island Salad

A jar of tuna

1/2 cup artichoke hearts

1/2 cup pitted olives

1 roasted red pepper

1/4 cup of parsley

Olive oil

Lemon juice

Salt and pepper to taste

Dice artichoke hearts and chop olives, roasted pepper and parsley. Mix everything and add tuna. Dress the salad with 3 tablespoons of olive oil together with lemon juice and season it with salt and paper. You can serve the salad on top of lettuce leaves or with whole grain crackers.

"Blurred Limes" Avocado Salad

1/4 cup canned beans

2 avocados

1/4 cup of canned corn (dried as well)

1/4 cup cherry tomatoes

1/2 lime (lemon) juice

2 cups romaine lettuce

Dry black beans and corn. Then add chopped avocado and cherry tomatoes. Mix the ingredients up and dress with a lime juice. Serve on top of lettuce leaves.

“Perfectly Bronzed”

3 carrots

1 cup of raisins

Balsamic vinegar

Salt and pepper to taste

Toasted nuts (e.g. almonds or walnuts)

Shred carrots and mix them with raisins. Dress the salad with balsamic vinegar and add some nuts to make it more crunchy.

“Cheeky Persimmon”

2 cups of mixed greens

2 persimmons

1 cup of blue cheese

Lemon zest

Walnuts

Pomegranate seeds

Balsamic vinegar

Orange juice

Olive oil

Salt and pepper to taste

Mix together greens, chopped persimmons, walnuts and diced cheese. Sprinkle with lemon zest (salt and pepper to taste) and dress with balsamic vinegar, orange juice and olive oil. The dressing is what makes this salad so delicious.

Fiber-Rich Сaprese

2 cucumbers

1 pint cherry or grape tomatoes (about 30)

1 avocado

2 tablespoons chopped fresh basil

4-5 little balls of fresh mozzarella

1 tablespoon extra virgin olive oil

2 tablespoons balsamic vinegar

1 teaspoon garlic powder

Salt and pepper to taste

Dice tomatoes, cucumber and avocado. Add chopped basil and mozzarella. Add oil and vinegar; salt and pepper to your taste.

Hope you’ll like them as much as I do. These are ready-made recipes, but you’re free to modify them to your taste. If you have a speciality tailored for the summer, comment below and I’ll share the best with you in the next “food” post.

https://yoga.com/article/5-summer-perfect-salads-you-can-make-in-10-minutes-or-less-1

Recipe: Roasted Veggie Buddha Bowl

This Buddha bowl recipe will give you anything but! Piled high with roasted vegetables and quinoa, you’ll see where the mounded dish gets its name — it resembles a big, round Buddha belly. For a healthy, nutrient-packed meal, this will be your new favorite recipe. The chickpeas and quinoa with vinaigrette makes for a full and savory base, while the roasted veggies provide light and crunchy texture. These bowls are larger than life, so be prepared to save any and all leftovers for tomorrow! Keep on eating this healthy dish and you’ll notice a slimmer belly in no time.

Pro tips:

• If roasted veggies aren’t your thing, feel free to assemble your Buddha bowls with raw or cooked vegetables (or a mixture of both!).
• You’ll notice that the nutrition panel shows a higher fat content than most of our recipes. But no worries! The fat in the recipe is due to healthy fats. For example, olive oil is a monounsaturated fatty acid (full of good-for-you fats). And while olive oil is high in calories, feel good knowing you’re consuming very low-calorie ingredients by bumping up your veggie count!
• Make the most of your Power Planning Sundays by cutting and chopping all the vegetables to have ready to roast later in the week.
• Fun fact: Buddha bowls are sometimes referred to as “hippie bowls,” due to that fact that they’re hearty vegetarian dishes full of lots of veggies and grains. Peace, love, Buddha bowls, right?

Recipe: Roasted Veggie Buddha Bowl

Prep time: 20 minutes

Cook time: 35-40 minutes

Yield: 4 servings

Serving size: 1 Buddha bowl

Ingredients

• 1 small head cauliflower, cored and cut into bite-sized pieces (about 4 cups)
• 2 broccoli crowns, cut into bite-sized pieces (about 2 cups)
• ½ red onion, cut into bite-sized pieces
• 1 tablespoon extra virgin olive oil
• 2 cups kale, torn into bite-sized pieces
• salt, to taste
• black pepper, to taste
• ½ cup shredded green cabbage, or a small handful (green, Napa, or red)
Spiced Chickpeas: (makes 1½ cups)
• 1 (15-ounce) can chickpeas, drained, rinsed, and patted dry
• ½ teaspoon ground cumin
• ½ teaspoon garlic powder
• ¼ teaspoon chili powder
• 1 teaspoon extra virgin olive oil
Quinoa Bowl Base with Vinaigrette: (makes 3 cups)
• 1 cup quinoa, dry (any color)
• 2 cups water
• 3 tablespoons red wine vinegar
• 2 tablespoons extra virgin olive oil
• pinch of salt
• pinch of black pepper

Instructions

1. Preheat the oven to 400° F and line a baking sheet with parchment paper or a silicon baking mat.
2. In a large mixing bowl, toss the cauliflower, broccoli, and red onion together with the oil. Spread them on the baking sheet, in a single layer (use 2 baking sheets if it is too crowded). Season with salt and pepper, to taste.
3. Roast for 20 minutes, then remove from the oven. Add the kale to the large mixing bowl that the other vegetables were mixed in, to soak up the residual oil left in the bowl. You may need to add an additional drizzle to lightly coat the kale.
4. Spread the kale on top of the partially roasted vegetables, and season the kale with an additional pinch of salt and pepper, and roast for 5 minutes.
5. While the vegetables are roasting, prepare the chickpeas by heating a large nonstick skillet over medium heat and adding the remaining 1 teaspoon of oil.
6. Add the chickpeas, cumin, garlic powder, and chili powder to the skillet and stir the chickpeas for 6-8 minutes, or until fragrant and golden brown. Then set aside.
7. Prepare the quinoa by bringing 2 cups of water to a boil in a medium saucepan. Add the quinoa, and bring back up to a boil, then reduce to a simmer, cover and cook for 13-15 minutes.
8. Remove quinoa from the heat and let stand for 5 minutes; uncover and fluff with a fork.
9. To make the quinoa vinaigrette: Whisk together the red wine vinegar and oil in a small mixing bowl, or pour them into a container with a tight fitting lid (like a mason jar) and shake until combined.
10. Stir the vinaigrette into the cooked quinoa, and season with salt and pepper, to taste.
11. To assemble, evenly divide between 4 large bowls: ¾ cup quinoa, ¼ of the roasted vegetables, ¼ of the raw green cabbage and about ⅓ cup chickpeas.

Nutrition Information

Per Serving: (1 Buddha bowl)

Calories: 448

Calories from fat: 151

Fat: 15g

Saturated Fat: 2g

Cholesterol: 0mg

Sodium: 190mg

Carbohydrates: 61g

Fiber: 14g

Sugar: 8g

Protein: 16g

SmartPoints: 11

https://www.skinnymom.com/recipe-roasted-veggie-buddha-bowl/