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Using Frozen Fruit for Smoothies

You may be asking yourself why you need to invest in a high quality blender. Well, let me enlighten you.

Whether you are a smoothie lover or just have a smoothie every once-in-a-while, you need a powerful blender. To make a fruit smoothie you will use a good amount of fruit, and fresh fruit is expensive! In most cases, frozen fruit is exponentially cheaper. Thus, frozen fruit is a financially sound choice to use in your smoothies.

If you think about it, a quality blender may even eventually save you money!

Why You Need a Blender for Frozen Fruit Smoothies

To make a thick and creamy fruit smoothie you need frozen bananas. And in order to blend frozen bananas, you need a high quality blender.

Beyond bananas, other frozen fruits also are a tough food to blend! As they should be- they’re frozen! Have you ever attempted to use a cheap and low-quality blender to make a smoothie? It ends up burning itself up and you get a partially-blended smoothie. It’s so frustrating! As you now know, a quality blender is nearly a requirement!

The Best Blenders for Frozen Fruit Smoothies

There are constantly new blenders being promoted and gushed over. I only gave you 5 different blender options because any more could become a bit overwhelming. If you select one of the following blenders you’re sure to have the best blender for frozen fruit smoothies!

1. I have this blender and swear by it. It is great for blending frozen fruit smoothies plus it has a food processing attachment!
2. This Vitamix blender is insane. It is professional-grade, but also comes at a professional price. New, it is over $400 but you can get a previously-loved version on Amazon for nearly half-off.
3. The household brand, KitchenAid, of course has an awesome blender choice as well. A bonus of this one? It comes in 14 different fun colors. Match an exciting color palette or store it on your countertop as a statement appliance!
4. This is a smaller version of my beloved blender. This one still has an awesome motor but is just a bit smaller!
5. An Oyster blender is a great cheaper choice. It may take a bit longer to reach your desired consistency and be a bit louder than the others, but it will get the job done.

Blenders were once on par with the price of a toaster but have gotten exponentially more expensive in recent years. Select one that fits your needs and is in your budget. If you use it and it falls short of your expectations, return it! With these new price points most blenders now come with great warranties! Get one you love!

Fruit Smoothie Recipes

Now that you know what blender you need here are a couple lip-smacking smoothie recipes to get you going!

• Pumpkin Cheesecake Smoothie
• Creamy Lemonade Protein Smoothie

Want to try something a little different? Give Courtney from Apaigeofpositivity’s Fig Smoothie. She describes this masterpiece of a drink as a, ‘sip-able, creamy dream’. Can’t beat that!

Don’t stop here! Experiment with your favorite fruits and ones you may have never tried. You may stumble upon something you love!

Love It?

If you made it this far, leave a comment with what your favorite fruit smoothies are. I would love to try out your recommendations.

Be sure to tag me in a photo of your smoothie on Instagram!

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The post The Best Blender for Frozen Fruit Smoothies appeared first on The Michigan Dietitian.

Kale, Chickpea, and Quinoa Bowl

This lunch bowl has a surprising amount of protein. This is a delicious salad option that will get you out o your comfort zone.

Recipe: Kale, Chickpea, and Quinoa Bowl

Southwest Chicken Quesadilla

This southwest quesadilla is packed with flavor! You could have this everyday for a week and still not be sick of it.

Recipe: Southwest Quesadilla

High Protein Sweet Pea Tuna

This high protein sweet pea tuna is an open faced sandwich. A sandwich can become boring, change it up by creating a new filling and having it open-faced.

Recipe: High Protein Sweet Pea Tuna

Quick and Easy Black Bean Soup

Black bean soup can be made ahead of time and warmed up in just minutes. This bowl is packed-full of vegetarian protein. This may not be something you want to have everyday, but you sure can mix it up by altering what you top it with and what you pair it with.

Recipe: Quick and Easy Black Bean Soup

Baked Parmesan Chicken Tenders

Chicken tenders are a great protein source. The breading is your necessary carb source that will help keep you fueled until your next meal. Use a different sauce every time you have them to keep things interesting.

Recipe: Baked Parmesan Chicken Tenders

Edamame Peanut Crunch Salad

This is another vegetarian option. Did you know edamame is one of the best vegetarian protein options? If you’re looking for a high protein yet easy lunch, look for further!

Recipe: Edamame Peanut Crunch Salad

Pesto Rice with Chicken

Change-up your typical meal prep flavors by adding some pesto! It is easy to add a basic sauce, but pesto is something extra special.

Recipe: Pesto Rice with Chicken

Korean Bulgogi Bee Bowls

If you are meal prepping and keeping track of what you are eating it can become easy to have the same meals over and over again. Make sure you always have a list of fun recipes you want to make. This should definitely be on that list.

Recipe: Korean Beef Bulgogi Bows

Refreshing Chickpea Salad

Chickpeas are an awesome source of protein! Plus, this light salad will be just the thing you need on a hot summer day. Enjoy this lunch outdoors and feel refreshed!

Recipe: Refreshing Chickpea Salad

Buffalo Chicken Wraps

There is nothing easier than a wrap! Simply take all of your favorite ingredients and roll them on up. This buffalo chicken one adds a kick of extra flavor.

Recipe: Buffalo Chicken Wraps

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High Protein Lunch Meal Prep Takeaways

There are a ton of options to have for lunch that are high in protein. Be sure to not only stick to your comfort zone of foods! Also, keep a list of fun recipes you want to try when you feel inspired to get in the kitchen.

Let me know in the comments if you try any of these recipes! You can also send me a photo of it on Instagram @piece.of.lulu.

The post 10 Ridiculously Easy High Protein Lunch Meal Prep Ideas appeared first on The Michigan Dietitian.

12-3-20 Origin

The 12-3-30 workout is a treadmill workout first created by influencer Lauren Giraldo.

All it means it to walk at an incline of 12, speed of 3 miles per hour, for a duration of 30 minutes.

There really isn’t a secret to it. Doing the workout won’t make your body look like her’s. It is just a routine she found she enjoyed, was quick, and got her sweating. The perfect trio for any workout!

She actually first began showing it off on her self-named YouTube channel, Lauren Giraldo, back in 2019 but it has recently resurfaced on TikTok. With ‘mental health walks’ and ‘hot girl walks’ emerging through the pandemic it was only inevitable that an indoor walking routine would become popular when it got cold outside.

12-3-30 Benefits

This is a great start for beginner and intermediate athletes. The speed may be on the slower end but the incline will sure to make your thighs and butt burn.

Be sure to not hold on to the treadmill while walking. This reduces the amount of effort your legs and body need to exert!

This is a cardio workout. That means you shouldn’t only doing this if you have strength goals. Some of the benefits of 12-3-30 align with those of other cardio workouts. It can help:

• Activate multiple leg muscles
• Improve cardiovascular health
• Get a sweat going
• Active recovery

12-3-30 and Weight Loss

Just as always, this won’t be a weight-loss miracle. Weight-loss can be had when you eat fewer calories and increase your movement.

This may be the workout that puts you over the edge of weight-loss, but I can reassure you it isn’t because it’s special.

Be sure to start your day off right by having a nourishing breakfast. And a balanced breakfast doesn’t have to include oatmeal! Here are 22 Healthy Breakfast Ideas That Aren’t Oatmeal. You’re sure to find something you’ll love and help you reach your goals.

I Tried the Viral Workout and Guess What?

I did more than just explore the viral workout, I tried it. Guess what? I loved it. It’s simple if you own a treadmill or aren’t too familiar with gym equipment, it raised my heart rate, and made me feel accomplished afterwards. All-in-all I would say it’s a good way to keep moving more than your standard walk-on-the-treadmill.

Keep in mind, I am no exercise professional but I could see how it may be more difficult for some in certain capabilities and issues.

If you are more new to working out I would recommend starting out with a lower incline and shorter duration. There’s no shame in making the adapting the workout to what’s best for you!

Those with back problems may also find this workout a struggle. You are at a large incline for a decent amount of time. Definitely a chance for a complication to arise there.

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Don’t Forget!

Before you log off and hop on the treadmill remember a few things:

• Try not to hold onto the treadmill
• Stay hydrated!
• Adopt the workout to your needs

If you give the workout a try be sure to leave a comment down below or tag me on Instagram @piece.of.lulu!

The post The 12-3-30 Workout and Its Benefits appeared first on The Michigan Dietitian.

What are Macros?

Marcos is just a shortened way to say macronutrient. These are protein, carbs, and fat, the makeup of basically all foods. Basically, you are counting the macronutrients in the food you are consuming throughout your day.

Why Macro Count

People turn to macro counting when they want their physique to look a certain way. Macro counting is a tool to lose weight, but it goes further than that.

When attempting to obtain a certain body-look you need to consume a certain percentage of the different macros. By counting these, you can see where you stand throughout your day so you are not blindly selecting foods you believe ‘fit’ in your needs.

The Pros of Macro Counting

Learn More About Nutrition in Different Foods

By constantly inputting the nutrition information into an app you will eventually become more aware of what foods consist of. This can be an awesome way of being more aware of what you are actually consuming!

Another aspect to this is you will also grow a better awareness of what a serving size is. I am not saying you can only have a certain amount of food! To know what the nutrition looks like in a certain food is one thing but understanding how that changes with the different amounts you eat of it!

You Know What You Have Eaten and What You Still Need to Eat

If you do have certain goals that are very strict, it may be too difficult to think back throughout your whole day to calculate what you’ve eaten all day!

By the end of the day you may be ready for a snack but don’t have a good idea of where you stand nutrition-wise. This is where macro counting is a positive. You can look at what amount of macros you have left and base your meal off that!

The Cons of Macro Counting

Each Person’s Needs Vary Widely

Knowing exactly how much of each macronutrient can be difficult to calculate. If you do a simple search online you’ll find articles telling you what you need. Those are likely false.

To figure out your necessary macros you will need take into account where you currently stand nutrition-wise, what your goals are, exercise, and other factors. If you are seriously tracking it would be best to talk with a Registered Dietitian. They can figure out all of this for you so you are not wasting your time and efforts!

Macro Counting Can Become Life Consuming

If you don’t eat the same foods often you may spend some extra time inputting your meals into a macro counter such as My Fitness Pal.

It can also be difficult to track foods that you don’t make or have a label! That banana bread your grandma gave you? You definitely won’t be able to accurately input it into the app.

You May Feel Obligated to Eat Certain Foods

Your favorite food may have terrible macros. It’s still okay to eat it, but it may seem disappointing when inputting it into your tracking app.

At the end of the day you can see what amount of macros you have left to eat. If you like to finish your day with a bowl of popcorn but only have a small amount of carbs and a large amount of protein to eat, this would be pretty difficult. When macro counting you can’t always eat exactly what you’re craving.

Another way to look at it is that you are eating nutrition not eating food. This takes away the pleasure and community food brings. It is still possible to enjoy what you are having and to eat with others, but it may take more effort!

Macro Counting Can Lead to Disordered Eating Habits

For some counting macros can become an obsession. They may only allow themselves foods that fit into their app. This can dance the line of becoming orthorexia. Orthorexia is becoming obsession with health. This is a disordered eating habit and if you believe tracking your food is not with good intentions, I would avoid doing so.

Takeaway

Macro counting has both pros and cons. With this information you can make the decision for yourself what to do!

You can of course use it as a tool to help you learn more about nutrition and assist you in reaching any goals. On the other hand, tracking your macros may not be what you need for your personal goals, become life consuming, deter you from eating what you enjoy, or even lead to disordered eating habits.

If you have any questions feel free to leave a comment down below or send me a direct message through Instagram!

The post The Pros and Cons of Macro Counting appeared first on The Michigan Dietitian.