Halloween Pumpkin Smoothie


1 can pumpkin puree (or use the homemade recipe below and make it fresh)
1 c skim milk
1 med banana
1 t honey
1/8 t. cinnamon
1 pinch nutmeg

Put all ingredients into blender and whirl until smooth. You can add more milk a tablespoon at a time to reach desired consistency.

Homemade pumpkin puree

Preheat oven to 325 degrees.
Cut the pumpkin in half, stem to base.
Remove seeds and pulp (you can roast seeds if you like)
Cover each half with foil.
Bake in the preheated oven, foil side up, 1 hour, or until tender.
Scrape pumpkin meat from shell halves and puree in a blender or food processor.
Strain to remove any remaining stringy pieces.
Store frozen in freezer bags.

Protein Packed Nectarine Smoothie

nectarine smoothie

Nectarine smoothie with unpeeled fruit

2 medium fresh nectarines (peeled and pitted)
1/2 cup skim milk
1 TBSP honey
1/3 cup plain or vanilla Greek yogurt
3 or 4 ice cubes

Slice nectarines and add ingredients in order to the blender.

Whip until smooth.

You can use unpeeled nectarines, but you should blend them with half the milk first before adding remainder of ingredients.
(You can use regular yogurt but you should add a scoop of protein powder to replace the greek yogurt)

Nectarines provide some vitamin A 9%, vitamin C 15%, and dietary fiber 10%. % based on a 2000 calorie diet. Your daily requirements may be higher or lower.

Blueberry Cheescake Smoothie


3/4 cup Frozen Blueberries (can also use fresh, but you’ll want to add ice to make it thicker)
1 cup low fat Milk
1/2 cup Water
1/2 cup low fat and low sodium Cottage Cheese (I use 1%)
1/2 cup vanilla low-fat yogurt
1 scoop vanilla protein powder (if using as a meal replacement or post workout drink)


If using, put protein powder in the blender first.
Add the rest of the ingredients in order
Blend until smooth.

Tropical Fruit Smoothie

tropical fruit

With summer upon us, I thought I’d liven up the joint with some seasonal tropical fruit ideas.


1 c. pineapple
1 med banana
1/2 c. mango
1/4 c. papaya
3/4 c. nonfat plain yogurt
1/2 water
1/3 c. frozen orange juice (I use 5 alive myself)
1 scoop vanilla protein powder (if using as meal replacement or post workout drink)


blend together frozen juice, water, and fruit
add protein powder and yogurt
blend until smooth and creamy

V8 Smoothie

v8 smoothie

I have always loved V8 (the original blend) but having been put on a low sodium diet I can’t have it anymore (low sodium blend tastes bland) so I have invented my own.


2 cups water
3 medium tomatoes
1 celery stalk
1/2 c spinach
1 small carrot (peeled)
1/4 c. diced beets
1/4 c. parsley
1/8 c. minced or diced sweet onion
1/4 garlic clove
salt to taste


Wash all your veggies well.
Put water, garlic, onion, celery, and carrot into blender or food processor and spin until smooth.
Add tomatoes, spinach, beets, and parsley and spin again until smooth.

salt to taste

Vanilla Almond Smoothie



1/2 tsp almond extract
2 tsp honey
1 cup almond milk
1 scoop vanilla protein powder
1/2 cup vanilla yogurt
1/2 c ice


Blend until smooth

Optional: I have been known to substitute powdered almonds for the extract and protein powder. About 2 tablespoons almonds and omit the extract and protein powder.


and it has steadily developed during the previous few years
weight loss tipsList of Major Fashion Design Colleges

HEALTHY Weight Loss Tips

crash diets

There are a lot of “fad” or “crash” diets out there that promise that you’ll find a way of losing 10 pounds easily.

I tried some of them and in my experience the weight always comes back as soon as you go off the diet some weight loss tips given are not something that will work with your body. One thing you do not want to do if you are truly serious about losing weight is to follow these fad diets and their ridiculous weight loss tips. After their ineffectiveness has been proven time and time again, people still want a quick fix, and head on the search for a new trend. Lets be honest, people are always searching for new weight loss tips because they want to lose pounds and they want immediate results, but this is just wishful thinking. If you use a crash diet, starvation diet, zero calorie diet, etc. not only will you be seriously compromising your health, but you have a 90% chance of regaining the weight you lost within a month and around a 70% of gaining more than you lost.

To lose weight permanently and effectively is a rather slow progress, according to your metabolic rate and how much you lose. However, there is evidence of proven weight loss tips to help in the process of losing weight, and I can familiarize you with them.

REMEMBER! If you’ve made no effort, the weight WILL come back eventually.

Weight Loss Tip 1
Do not skip breakfast. Whatever else you do or don’t do, you MUST follow this advice, because otherwise it is much more likely to be a factor in binging later in the day. Eating a good breakfast within 45 minutes of waking up sets your metabolism into overdrive all day. Even more so if you manage to get in 15 mins of cardio before you eat. Skipping breakfast moves your metabolism into sluggish mode so even if you eat a good lunch, you’re grazing/craving all late afternoon and evening.

Weight Loss Tip 2
Don’t consume food for 2 hours before going to bed. Anything you eat in this time will convert to body fat.

Weight Loss Tip 3
Do not snack while watching TV. It is acceptable to eat a meal while watching television, but it is never acceptable for snacking. Always snack where you can track what you are eating. If you absolutely must snack during tv watching, ONLY bring an acceptable amount of food. 1 apple, 1 cookie, etc. You should never consume more than around 200 calories for a snack (including your beverage).

Weight Loss Tip 4
Don’t eat sugar filled treats, eat fruits instead like; bananas, apples, watermelon, nectarines, peaches, cantaloupe, strawberries, and oranges.

Weight Loss Tip 5
Substitute honey for sugar and carob powder for chocolate in all recipes. These taste just as good if not better, when used correctly. Replacing white flour with wheat flour is a huge help too if you can.

Weight Loss Tip 6
Eat more vegetables. There are many many recipes using vegetables that can be found in cookbooks or on the internet. Sneak veggies into things where you wont notice. Add grated carrots, squash, or zucchini to spaghetti sauce for example. You wont even notice a flavor change.

Weight Loss Tip 7
Avoid foods high in calories. Instead try a nutrient rich, sweet tasting smoothie, or a salad not rich in calories, for example, try cottage cheese or yogurt to improve the taste of salads and take off the pounds.

Weight Loss Tip 8
Exercise for at least half an hour every day for four days a week. This doesn’t HAVE to be a solid half hour. You can break it into 10 or 15 minute increments. Biking on a stationery bike while reading is a great way to go, or put a tv in front of the treadmill, or walk with your e-Reader. In conclusion, there is nothing to prevent you from losing weight except yourself.