If you are lacking some energy and your muscles feel a bit tired this s a good smoothie for you and its really good for men and even the ladies who are doing a bit of weight training.
AND if you enjoy the Kuai one this one you will really love because it tastes the same and is slightly lower in calories than the Kuai one.
Strawberry Banana Protein Smoothie
Ingredients:
1 Banana
1 1/4 Cup Sliced fresh strawberries (yuuuum)
10 Whole almonds
2 tbsp Water
1 Cup Ice cubes
3 tbsp Chocolate flavoured protein powder ( yum yum)
How to make it:
Place the Banana, strawberries, almonds and water into a blender. Blend to mix then add the ice cubes and puree until smooth. Add the protein powder and continue mixing until evenly incorporated, which is about 30 seconds.
Nutritional Information:
Calories; 349
Total fat: 8.1
Cholesterol: 0mg
Monday 30 January 2012
Pilates Exercise of the Day!
Hamstring Pull
This is a great ab workout plus a very nice stretch for tight hammies.
Muscle Focus:
Abdominals
Objectives:
Strengthen abdominals
Develop pelvic stabilisation
Increase hamstring and hip flexor flexibility
Starting position:
Lie on your back and bring your legs up to table top position and then pull yourself up into a chest lift and straighten your legs.
Movement:
Place your hands behind your one legs knee and lower the other leg down hovering off the mat.
Exhale: Pull your leg closer in to your chest deepening your core contraction doing two pulses...Exhale two small puffs on each pulse.
Inhale: change legs still keeping in a chest lift position.
Exhale: Pulse leg twice towards yourself still exhaling small puffs on each pulse.
so Its Exhale(pulse)exhale(pulse) Inhale (swap), exhale(pulse)exhale(pulse)
Try 6-8 on each leg
Remember:
Keep your hands behind your knees if your flexibility will allow it.
Keep lumbar spine in the mat on the changes
Keep your neck and shoulders relaxed even though they are up in a chest lift position.
This is a great ab workout plus a very nice stretch for tight hammies.
Muscle Focus:
Abdominals
Objectives:
Strengthen abdominals
Develop pelvic stabilisation
Increase hamstring and hip flexor flexibility
Starting position:
Lie on your back and bring your legs up to table top position and then pull yourself up into a chest lift and straighten your legs.
Movement:
Place your hands behind your one legs knee and lower the other leg down hovering off the mat.
Exhale: Pull your leg closer in to your chest deepening your core contraction doing two pulses...Exhale two small puffs on each pulse.
Inhale: change legs still keeping in a chest lift position.
Exhale: Pulse leg twice towards yourself still exhaling small puffs on each pulse.
so Its Exhale(pulse)exhale(pulse) Inhale (swap), exhale(pulse)exhale(pulse)
Try 6-8 on each leg
Remember:
Keep your hands behind your knees if your flexibility will allow it.
Keep lumbar spine in the mat on the changes
Keep your neck and shoulders relaxed even though they are up in a chest lift position.
Watermelon Smoothie
Every weekend someone pops by here with a watermelon and no one really gets through these large watermelons so whats better than a watermelon smoothie??
Plus
This is so far the best smoothie because its the one that is the lowest in calories!!!!!!! Who would have guest that??
Watermelon Smoothie
Ingredients
4 Cups Cubed seedless watermelon
10 Ice cubes
1/3 Cup fresh lime juice
1/4 White sugar
1/8 tsp Salt
How to make it:
Place the watermelon and the ice into the blender. Pour in the lime juice, sugar and salt. Blend until smooth.
This recipe does make 5...made for the whole famdamaly!
Nutritional Information:
Calories: 82
Total fat: 0.5g
Cholesterol: 0g
Plus
This is so far the best smoothie because its the one that is the lowest in calories!!!!!!! Who would have guest that??
Watermelon Smoothie
Ingredients
4 Cups Cubed seedless watermelon
10 Ice cubes
1/3 Cup fresh lime juice
1/4 White sugar
1/8 tsp Salt
How to make it:
Place the watermelon and the ice into the blender. Pour in the lime juice, sugar and salt. Blend until smooth.
This recipe does make 5...made for the whole famdamaly!
Nutritional Information:
Calories: 82
Total fat: 0.5g
Cholesterol: 0g
Sunday 29 January 2012
Hmmmm Honey and Mango
Honey and Mango Smoothie again but a tad bit different and a few more calories than yesterdays one.
Honey Mango Smoothie
Ingredients:
1 Mango- Peeled, seeded and cubed
1 1/2 Cups Milk
3 tbsp Honey
1 Cup ice cubes
How to make it:
Place the mango, milk,honey and ice-cubes into a blender. Cover up and blend until smooth. Serve Immediately.
Nutritional Information:
Calories: 225g
Total fat:3.9g
Cholesterol: 15mg
I must say I loooove the milk in this one!
Honey Mango Smoothie
Ingredients:
1 Mango- Peeled, seeded and cubed
1 1/2 Cups Milk
3 tbsp Honey
1 Cup ice cubes
How to make it:
Place the mango, milk,honey and ice-cubes into a blender. Cover up and blend until smooth. Serve Immediately.
Nutritional Information:
Calories: 225g
Total fat:3.9g
Cholesterol: 15mg
I must say I loooove the milk in this one!
Pilates Exercise Of the Day
Something more challenging today... Its the roll up... but on a foam roller! A foam roller is really worth buying... its great on your back for stretching it out and relaxing your muscles. When you look at the image you wont think so but it is just one of those things that you must just try out to believe it.
Roll-up on the foam Roller
Muscle focus
Abdominals ( 1 roll-up = to 6 crunches so great abdominal work)
Objectives
To strengthen the abdominal muscles
To develop spinal mobility and stability
To stretch the muscles of the back
Increase balance
Starting position:
Lie on the roller with your head on one end of the roller and your tail bone on the other end of the roller.
Pull your navel to spine and imprint your pelvis into a neutral postion.
Arms straight up at 90 degrees
Motion
Inhale: Lift your head, neck and shoulders taking your arms down to just above your waist.
Exhale: Pull into your abdominals and sit up nice and straight.
Inhale: Prepare
Exhale: Roll all the way back down onto the roller, 1 vertebrae at a time.
Remember:
Maintain a C curve rolling up
Keep your head in line with your spine
do relax your shoulders and not pull them up to your ears.
Nice and easy? I would say it is. If this is too hard for you and you find that you are lifting your feet you can move your feet slightly away from your body...the closer your feet are to your body the harder it is.
A foam roller can be pricey if you shop in the wrong place. At dischem they are the cheapest at R110 instead of R400 to R550.
Roll-up on the foam Roller
Muscle focus
Abdominals ( 1 roll-up = to 6 crunches so great abdominal work)
Objectives
To strengthen the abdominal muscles
To develop spinal mobility and stability
To stretch the muscles of the back
Increase balance
Starting position:
Lie on the roller with your head on one end of the roller and your tail bone on the other end of the roller.
Pull your navel to spine and imprint your pelvis into a neutral postion.
Arms straight up at 90 degrees
Motion
Inhale: Lift your head, neck and shoulders taking your arms down to just above your waist.
Exhale: Pull into your abdominals and sit up nice and straight.
Inhale: Prepare
Exhale: Roll all the way back down onto the roller, 1 vertebrae at a time.
Remember:
Maintain a C curve rolling up
Keep your head in line with your spine
do relax your shoulders and not pull them up to your ears.
Nice and easy? I would say it is. If this is too hard for you and you find that you are lifting your feet you can move your feet slightly away from your body...the closer your feet are to your body the harder it is.
A foam roller can be pricey if you shop in the wrong place. At dischem they are the cheapest at R110 instead of R400 to R550.
Saturday 28 January 2012
Exercise of the Day!
Wow...I haven't done a Pilate's exercise of the day in ages...I would say I'm slacking big time!
So to ease back into it I will start off with something nice and simple but still good core work.
Shoulder bridge Prep
Muscle Focus
Abdominal muscles (of course, of course)
Hamstrings
Objectives
To strengthen the Hamstrings
To stabilise the pelvic-lumbar region
To develop hip disassociation ( very important)
To Improve back extensors control
Lets go!
Starting Position
Lie on the mat
Imprint your spine and pelvis into neutral
Relax your shoulders and walk your fingers down to your heels
Motion
Inhale: Prepare
Exhale: Curl your pelvis up, 1 vertebrae at a time into a nice pelvic curl
Inhale:Prepare
Exhale: Lift our leg up from your hp joint maintaining the 90 degree angle at your knee.
Inhale: lower your leg down still maintaining the 90 degree angle and just lightly tapping your toe to the mat.
After 6 repetitions lower your leg to the ground and do the same on the other leg.
Once you have done a set on each leg lower your foot to the ground and pause and restabalise your pelvis while inhaling and as you exhale slowly roll back down onto the mat, one vertebrae at a time.
Remember:
Keep 90 degree angle at your knee when moving your leg
Initiate the movement from your hip while keeping the pelvis level
So to ease back into it I will start off with something nice and simple but still good core work.
Shoulder bridge Prep
Muscle Focus
Abdominal muscles (of course, of course)
Hamstrings
Objectives
To strengthen the Hamstrings
To stabilise the pelvic-lumbar region
To develop hip disassociation ( very important)
To Improve back extensors control
Lets go!
Starting Position
Lie on the mat
Imprint your spine and pelvis into neutral
Relax your shoulders and walk your fingers down to your heels
Motion
Inhale: Prepare
Exhale: Curl your pelvis up, 1 vertebrae at a time into a nice pelvic curl
Inhale:Prepare
Exhale: Lift our leg up from your hp joint maintaining the 90 degree angle at your knee.
Inhale: lower your leg down still maintaining the 90 degree angle and just lightly tapping your toe to the mat.
After 6 repetitions lower your leg to the ground and do the same on the other leg.
Once you have done a set on each leg lower your foot to the ground and pause and restabalise your pelvis while inhaling and as you exhale slowly roll back down onto the mat, one vertebrae at a time.
Remember:
Keep 90 degree angle at your knee when moving your leg
Initiate the movement from your hip while keeping the pelvis level
Honey Mango Smoothie
This smoothie was to die for!! We have an overflow of honey in this house so today's smoothie and tomorrows smoothies will have honey in.
Honey Mango Smoothie
Ingredients:
1 Mango- Peeled, seeded and cubed
1 tbsp White sugar
2 tbsp Honey
1 Cup non fat milk
1tsp Lemon juice
1 cup Ice cubes
How to make it:
Place the mango, sugar and honey into a blender, pour in the milk and lemon juice and blend until smooth.
Divide the ice cubes between 2 serving glasses.
Pour the mango smoothie over ice to serve
Nutritional Information:
Calories: 199
Total Fat: 0.5g
Cholesterol:2mg
Honey Mango Smoothie
Ingredients:
1 Mango- Peeled, seeded and cubed
1 tbsp White sugar
2 tbsp Honey
1 Cup non fat milk
1tsp Lemon juice
1 cup Ice cubes
How to make it:
Place the mango, sugar and honey into a blender, pour in the milk and lemon juice and blend until smooth.
Divide the ice cubes between 2 serving glasses.
Pour the mango smoothie over ice to serve
Nutritional Information:
Calories: 199
Total Fat: 0.5g
Cholesterol:2mg
Thursday 26 January 2012
Delicious Smoothy
My mom and I have decided we will have smoothies every morning for breakfast as a change so I'm going to update you with smoothie recipes everyday if I can :)
Cherry Almond
Ingredients
1 (226g) container Cherry yoghurt
1 (11oz) can mandarin oranges, drained
1/2 Banana peeled
1/4 cup low fat cream
1tsp Almond extract
Serves 2
How to make it:
In the blender mix all the ingredients together and blend until nice and smooth.
Nutritional Information:
Calories 239
Total fat:4.7g
Cholesterol: 16mg
Cherry Almond
Ingredients
1 (226g) container Cherry yoghurt
1 (11oz) can mandarin oranges, drained
1/2 Banana peeled
1/4 cup low fat cream
1tsp Almond extract
Serves 2
How to make it:
In the blender mix all the ingredients together and blend until nice and smooth.
Nutritional Information:
Calories 239
Total fat:4.7g
Cholesterol: 16mg
Monday 2 January 2012
Gluten free Shortbread
Super Duper Easy Gluten free Shortbread
Only makes 6 so if you want to make more double up the quantity.
What you need:
100ml Rice flour
50ml Potato flour
30ml Castor sugar
50ml Cardin Margarine
What to do:
Sift the flour and ass the sugar.
Rub in the margarine using your fingers
knead well.
Spray and cook a small bread tin approximately 9 x 19cm.
Press the dough in evenly. Prick well with a fork. Bake at 170 degrees for 40 minutes or until golden in colour.
Mark off 6 fingers while warm.
Remove carefully when cool and sprinkle castor sugar on.
I would post a picture but I ate them all before I thought of a picture :P
Only makes 6 so if you want to make more double up the quantity.
What you need:
100ml Rice flour
50ml Potato flour
30ml Castor sugar
50ml Cardin Margarine
What to do:
Sift the flour and ass the sugar.
Rub in the margarine using your fingers
knead well.
Spray and cook a small bread tin approximately 9 x 19cm.
Press the dough in evenly. Prick well with a fork. Bake at 170 degrees for 40 minutes or until golden in colour.
Mark off 6 fingers while warm.
Remove carefully when cool and sprinkle castor sugar on.
I would post a picture but I ate them all before I thought of a picture :P
Smoothie Time
Super-C Smoothie
What you will need:
110g (3 large or 5 medium) strawberries, hulled and quartered
1 thin slice (100g) watermelon or sweet melon, seeds and rind removed and flesh cubed
half a small banana
45ml strawberry yoghurt
30ml orange juice
5ml honey
What to do:
Put the fruit in a blender and blitz until pureed. Add the remaining ingredients and blitz to combine.
Pour into a glass to serve
This recipe couldn't have been easier or more delish.
What you will need:
110g (3 large or 5 medium) strawberries, hulled and quartered
1 thin slice (100g) watermelon or sweet melon, seeds and rind removed and flesh cubed
half a small banana
45ml strawberry yoghurt
30ml orange juice
5ml honey
What to do:
Put the fruit in a blender and blitz until pureed. Add the remaining ingredients and blitz to combine.
Pour into a glass to serve
This recipe couldn't have been easier or more delish.
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