Wednesday Wellness Tips: Green smoothies and other bits

In lieu of the regular RICE & MICE content for some of the off-season, I’m going to do a series on health and wellness. I hope you enjoy it and as always, if you have specific questions, please don’t hesitate to leave comments or send me an email. This is not intended to be medical advice, nor should it take the place of you consulting a medical provider. Please see your doctor, physician assistant or nurse practitioner before starting any diet or weight loss program.
  1. Go green, smoothies that is. Hate eating breakfast? Why not try a smoothie? Here is one of my favorite morning smoothie recipes:
    • 1 cup of milk*
    • 1 frozen banana (to freeze a banana, peel it, slice it and put it in a freezer baggie)
    • one-half to 1 cup of frozen pineapple
    • 1 or 2 generous handfuls of fresh, raw, baby spinach (do not use frozen or cooked spinach or your smoothie won’t be very tasty)
    • *really, any liquid will do here. You can use juice (watch out for sugar and calories!), milk, almond milk, coconut milk, soy milk, and even coconut water.
    • Throw everything in a blender and blend until smooth.  Drink and enjoy. The best part about this smoothie, besides getting an extra “hidden” veggie serving, is you can make it to suit your tastes. Milk, banana, spinach and peanut butter will make a yummy peanut butter banana smoothie.
  2. See what you are eating. Most of us grab a bag of ships or pretzels and snack away. Don’t eat out of a bag, box or can, rather measure out one serving onto a plate or bowl. If you eat one serving and are still hungry, perhaps it’s not those chips you were craving after all.
  3. Take a minute or two at the start of a meal to actually use your senses. Look at the food. Smell the food. When you eat, eat slowly and really taste the food and feel the texture.
  4. Drink water! Before you eat or snack, drink a glass of water and wait a few minutes. You may not be as hungry afterwards.
  5. If you have trouble with overeating at cookouts this summer, eat what is good for you first. Make a plate of salad and/or other veggies first. After you eat your fruits and veggies, go ahead and indulge in a small portion of your favorite dip. You’ll have curbed your appetite a bit by eating more nutritious foods, instead of hovering over the chips and dip for 20 minutes and eating mindlessly.
  6. Are you a TV snacker? Instead of snacking at night while watching television, find something else to do with your hands. Brush your teeth right after supper to help deter snacking and take up knitting or crochet and make some scarves to donate in the winter.  You’ll have done something for yourself in more ways than one by helping others in need as well.
  7. Want to take up running and don’t know where to start? There are several beginner running programs available online, such as the couch-to-5k program. Sign up for a 5k race that is two or three months out to give you extra motivation and a goal to work towards.
  8. You’d be surprised at how much you can accomplish by setting many small goals that you can achieve. Achieving goals along the way is a great way to boost self esteem and keep you invested in your progress. Setting a goal to run a marathon seems like a daunting task, but if you set smaller goals that you can attain, such as running for 30 minutes, five days per week for four weeks, you’ll be working toward that marathon, but achieving goals is a way to help measure your progress along the way.
  • daisiesinspring

    Great ideas for smoothies, and the other tips are things we should all know and do, but it is great to be your good health