Celebrate National Peanut Butter and Jelly day with this tasty treat. A lunchtime favorite, the PB&J can easily be whipped into a smoothie - perfect for breakfast or a post-workout snack!
1 cup berry-flavored Greek yogurt
1 scoop vanilla or berry protein powder
1 cup fresh or frozen berries
1 ½ Tbsp smooth nut butter (Try peanut, almond or cashew butter!)
¾ cup skim or almond milk
3-4 ice cubes
Combine all ingredients in a blender until smooth.
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Summer is winding down, and that means it’s time for back to school! With the change of season also comes change in routine; you might find yourself with less free time due to busy schedules. Cooling temperatures can also make it hard to convince yourself to get out of the house to work out. Don’t worry! Sticking to your fitness goals in the fall is easier than you think. We’ve compiled a list of helpful tricks to stay on track during this back to school season!
Snack around the clock – While it might sound counterintuitive, eating small snacks throughout the day is actually better for your body. It keeps your metabolism running and it helps you avoid overeating. Mini-meals are also much more convenient on those days when you can’t even find time to sit down and breathe, let alone eat a full meal!
Work out efficiently – Less free time in your day unfortunately means less time to work out. However, a lack of time doesn’t equal a lack of effectiveness when it comes to your workout! Choose activities like Tabata training or HIIT that allow you to get your heart rate up in a short amount of time.
Menu planning – Plan out your menu for the entire week, and decide on which days you want to cook meals. Choosing 2-3 meals for the week and spacing them out every few days will make it easy for you to serve healthy meals every night!
Become a morning person – Learn to love the mornings (if you don’t already)! Getting up even 30 minutes earlier allows you to get a quick workout in before the craziness of your day sets in.
Turn TV time into exercise time – If you find that your need for relaxation at the end of a long day is fighting with your desire to work out, combine them! Create a TV show workout that consists of doing exercises every time a certain event happens in the show. Not hooked on one show at the moment? Use commercial breaks to fit in small intervals of strength training!
Whatever your schedule is this fall just remember: you can do it!!
Make sure that you are getting all the essential vitamins and minerals in your diet! Read on to learn what roles different vitamins and minerals play in your health, as well as what foods you should be eating to ensure that you're getting them.
· Benefits eyes, skin, and teeth.
· Sweet potatoes and carrots are good sources of vitamin A.
· Benefits immune system, iron absorption, and energy production.
· Found in eggs and poultry.
· Strengthens blood vessels, increases skin elasticity, anti-oxidant function, and iron absorption.
· Dark leafy greens and bell peppers provide vitamin C.
· Good for strong, healthy bones.
· Found in fish like salmon and tuna.
· Provides protection from free radicals and improves blood circulation.
· Found in sunflower seeds, almonds, and cooked spinach.
· Aids with blood coagulation.
· Collards, kale, and Brussel sprouts are good sources of vitamin K.
· Benefits teeth and bones.
· Milk, yogurt, and cheese provide high amounts of calcium.
· Helps with cell renewal and preventing birth defects in pregnancy.
· Dried beans, peas, and avocado contain folic acid.
· Works to build muscle and maintain healthy blood.
· Red meat and beans serve as excellent sources of iron.
· Good for fertility, immunity, and growth.
· Zinc can be found in oysters, red meat, poultry, and beans.
· Helps with glucose function and to maintain energy levels.
· Green beans, nuts, and egg yolks are good sources of chromium.