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Eat

Healthy Caesar Dressing

Lisa Eberly

Caesar salad is like the disobedient child of the salad family. It's like, Okay salad, you've got one job: be healthy! Caesar is like: eh better not. 

Seriously, Caesar. You had one job. 

Really though, I friggin' love Caesar salad! It's always the most rich and filling of my salad options.

But, Caesar means one thing: a bazillion calories from a creamy, fatty dressing.  

Hi I'm Lisa and I am about to change your Caesar game. 

WHAT IF you could make a salad dressing that tasted like Caesar, was as filling as Caesar, but wasn't unhealthy and thick? 

Good news, I do it all the time and I'm going to show you how to as well.

I bet you're thinking: ughh homemade salad dressing...what is she thinking? Like I don't have a day job?! 

Yea, I got you. I should mention it takes about 7 minutes to make. 

Healthy Homemade Caesar Dressing

Ingredients: 
Juice of 3/4 of a lemon (~2 tablespoons juice!)
~1 tablespoon olive oil
2 cloves of garlic
1-2 teaspoons of Worcestershire sauce
1 egg
Dash of salt, pepper, and red pepper flakes

Directions: 
1. Fill a small pot half way with water and bring to a boil. Once boiling, drop the egg in and immediately turn off the heat. Leave the egg (off heat) for exactly 6 minutes (set a timer!).* 
2. While that egg is chilling' (aka coddling), combine all other ingredients in a bowl. 
3. Crack in the coddled egg* and whisk until all ingredients are blended well! Taste it and add more of something to your liking. I like to play with ingredients a bit and mix it up. If I'm feeling lemon-y, ill add a little more lemon, if I'm feeling spicy, I'll add a little more red pepper flakes. If I'm not making out with anyone later, I'll hit it with some extra garlic. Adding extra Worcestershire sauce will make it more "Caesar-y" as I call it. I don't like making strict ingredient rules. When I make this recipe at home I don't measure it -- just do everything to taste. Try tasting as you go to get the right flavor. You want it to be a little stronger than you'd like, as it will dull out when mixed into a salad. 

I usually toss this with 1/2 kale, 1/2 romaine, some grape tomatoes, parmesan cheese, and my homemade croutons (recipe coming soon!). Deeeeelish! 

*Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially if you have a medical condition. So, please avoid this recipe if you are at risk. 

Creating Mindfulness in Eating

Lisa Eberly

Mindfulness translates to all aspects of life and as a mantra it feels pretty amazing to live by. However, when it comes to eating, the message of intuitive mindfulness can be simplified into 5 easy concepts.

What do these concepts do for you? Well, they ideally help you eat to live and thrive, and teach your body how to know when it’s done eating. This curbs appetite in a way and keeps portions healthy. It also keeps you reaching for the healthy options rather than the cookie jar – without even trying.

The 5 Components of Mindful Eating

  1. Awareness. Becoming aware of your personal hunger and fullness cues is key. Take a few days to learn about what happens when you feel hungry and how you feel when you’re full. Many people can go years without ever feeling hungry, they always eat before they get to that point. Or, they always eat past satisfaction, leading to that gross too-full feeling. For me, I know I’m hungry when my stomach is growling (duh!) and when my brain gets a little fuzzy and I start zoning out. I know I’m full when I eat slowly – eating slowly is SO important to get to know your fullness cues. 
     
  2. Distraction. I have to be honest – I don’t always agree with or follow through with this piece, however, when it comes to mindfulness in particular, it’s really important. Eating food without distraction is key to knowing how you feel when you eat, your cues, and truly appreciating your food. To eat mindfully, that means the tv is off, the book is tucked away, and eating is an experience between you and your food. When you’re eating, your attention is on the food, you’re not eating while working or lounging.
     
  3. Emotional Response. The emotional response to food is HUGE. We associate food with comfort, friendship/family/social activities, preparation, community, and more. Certain foods remain us of certain places or experiences, and eating food has become a very emotionally-based part of our culture, in addition to cultures around the world. It’s important to embrace these emotional parts of eating food, via socialization of food and preparation in particular. Cooking your own food at home, cooking for others, eating with friends, and other experiences like that help you appreciate your food and where it comes from. Building that link between source and table also helps with this appreciation, making you more mindful of what you’re eating, how it’s made, and where it came from. As cheesy as this sounds, think of this as building a “bond” between you and your food.
     
  4. Disinhibition. So many people, women in particular, have more negative associations with food than positive. We beat ourselves up so much over the food we eat, that eating in itself is heavily associated with feelings of guilt, regret, shame, and judgement. It’s truly scary. By attempting to eliminate those feelings, we can create positive associations with food to make our relationship with food healthier. By getting rid of the shame, guilt, and regret tied to certain foods, we can just enjoy food and eat what we want, when we want it. Over time, being mindful of eating makes us crave and want the healthy options that aren’t necessarily associated with so many negative emotions, so when we do eat those particular foods, we eat them because we want them, we know our body is craving them for some reason, and we do not feel bad about it. Enjoy that donut, girl.
     
  5. Meditation. Meditation is amazing in all aspects of life. Honestly, if you aren’t meditating a few times a week at least, get on that train. However, in this case, meditation doesn’t necessarily mean om-ing out in front of your plate. Its meaning is closer to thinking clearly about your food, where it’s from, and how it’s used. This is demonstrated really well in something I call the raisin exercise. (Bear with me before you think I’m totally nuts!) You’re given one raisin. Hold it in your hand and feel it. Look at it as if you’ve never seen a raisin before, as if it’s something from Mars that just fell from the sky. Really look at its features, all the curves and hollows. Roll it between your fingers to feel the touch of it and put it to your nose to smell it. Heck, maybe even close your eyes. Slowly put the raisin to your mouth and without chewing, just keep it in your mouth and think about the whole process of putting food in your mouth. Then, slowly chew the raisin, thinking about all the textures and sensations that come from it. Think hard about how the raisin is changing while you’re chewing it. Then, after really appreciating all those steps, swallow the raisin. Think about the unconscious processes of swallowing and mentally consider the path your raisin goes through following your swallow. That’s the raisin experiment. Totally, totally exaggerated and a little crazy (in my opinion), but doing that kind of meditation about food to a much smaller degree when you eat really pulls this all together and gives you a deeper appreciation of food, eating, and your body, changing the way you perceive and consume food for the better.

Mindful eating in a nutshell: eat with intention while paying close attention.

Every breakfast should have...

Lisa Eberly

healthy-breakfast

I am a big breakfast fan. Even on weekdays, my boyfriend, puppy, and I usually make a big, hearty, delicious breakfast. It's a staple in our home. I know a lot of people skimp on breakfast for a coffee and banana, but I am an advocate for embracing the first meal of the day. Why? In my experience, breakfast sets the precedence for your day. If I swallow down a croissant while running for the bus, I'll be hungry and cranky by 11 am. If I eat a little Greek yogurt while getting ready, I'm equally hungry by 11 and feel like eating a lunch twice as big as I normally would.

So, what are the ingredients for that perfect breakfast that's going to keep you full and pleasant all day long? 

1. Protein. The war on eggs is soooo 90s. It's time we embrace the egg! (and its yolk!) Eggs are packed with protein and their yolks are full of vitamins necessary for optimal health. Sure, the yolk has cholesterol, but if high cholesterol and heart disease are not a primary concern of yours, there's no problem with having a little yolk every day.  Other protein sources I like in the morning are: prosciutto (if I'm feeling fancy Italian!) or Icelandic yogurt (my favorite is Siggis!). Because protein takes longer to digest and breakdown, it keeps you full longer than carbs would. 

2. Healthy fats. Unsaturated fat helps promote high-density lipoproteins, which benefits your heart and blood. They also help the body absorb fat-soluble vitamins and keep energy level high without a crash like carbs do. My absolute favorite healthy fat source is avocado (which I mash up and spread over bread!), but others include olive oil, nuts, flaxseed or flaxseed oil, and safflower oil. To tell the difference between saturated and unsaturated fat, remember this: unsaturated fats are liquid at room temperature. So, butter is not, thus it's saturated. Coconut oil is not, thus it's also saturated.  

3. Carbs. Believe it or not, I'm recommending carbs in your breakfast. Carbs round out a healthy breakfast and provide a more immediate energy boost. If not overdoing it, carbs should promote energy to get you up and out the door in the morning, while the protein and fat maintain that energy later on. A slice of bread or some fruit are your best options for carbs in the morning, as bread is a complex carb and fruit has fiber and vitamins, so neither are processed sugars. Carbs to avoid in the morning are simple sugars (candy, etc) or anything processed (white bread). I love bread, so I usually have a little piece of a fresh baked loaf from our local bakery. 

4. Vitamins and minerals. These come as a package deal with the other ingredients, but you should also be getting some from vegetables, fruit, or a supplement in the morning. I try to have at least one kind of vegetable in my breakfast, which is usually a tomato. Tomatoes have lycopene (prevents cancer) and vitamins. Other favorites in the morning of mine include: mushrooms (vitamin D!), onions, kale, and spinach. If I know I'll be skimping on the fruits and veggies that day, I have a vitamin supplement in the morning, along with my consistent vitamin D supplement

So, all of these ingredients are necessary for a healthy breakfast. Some examples I make regularly include: toast with avocado, tomato, and egg or prosciutto; homemade crepes with whole fat homemade whipped cream, peanut butter, and fruit (all this made from scratch really only takes about 20 minutes, 15 if two people are cooking! Comment below if you want me to share a recipe!), & Icelandic yogurt with granola, almonds, honey, and an apple.

What are your favorite breakfast staples? 

Whole Milk & Weight Loss

Lisa Eberly

milk-weight-loss

So as far as I’m aware, there are two very different myths out there when it comes to milk.

Myth #1: ALWAYS drink non-fat milk, whole milk will make you fat.
Myth #2: Whole milk will help you lose weight.

Confusing, eh? What do you guys think?

The truth? Somewhere in between.

There is science out there to support that drinking whole milk will help you lose weight. Over 12 years, that study found that intake of high-fat dairy products was associated with lower obesity risk in males. (I’m going to give you my thoughts on the most important science about milk below.)

HOWEVER, there are a few other things to consider as to how this works.

1. Drinking fat will help increase satiety, so you will feel more full after drinking full-fat milk than after drinking non-fat. This will keep you from eating more throughout the day.

2. There might be other ingredients in full-fat milk contributing to the health benefits. Whole fat milk has several other potential vitamins and mineral that may get eliminated when removing the fat, or may lose their functioning without fat to digest them with.

3. When drinking non-fat milk and feeling less full, what is the average person going to run toward? Carbs. Sugar. Processed foods. Generally, less healthy options.

4. Many milk and dairy products that are non-fat replace the fat with other ingredients to make it taste better. What are these ingredients? Carbs. Sugar. Processed/refined sugars. All worse for your health and waist line than saturated fat.

5. Saturated fat is not only still fat, it’s the bad kind of fat. Whole milk has saturated fat, which has been consistently linked to cholesterol levels and heart disease, in addition to other chronic diseases. High consumption of saturated fat is no bueno, it’s much healthier to fill up on unsaturated fat, especially if you have a family history of high cholesterol or heart disease.

So, what’s this all mean?

Whole milk will make you feel more full than non-fat milk. Thus, by drinking it, you’ll end up not only wanting less milk, but less food after you drink the milk, leading to less calorie consumption from sugars and carbs throughout the day.

However, the saturated fat in whole milk is not the ‘healthy’ kind of fat, so don’t get too crazy. The same satiety effects come from healthy unsaturated fats without the added cholesterol trouble. These include nuts, fish, avocados, and olive oil. Eating any of these will also keep you full so you’ll eat less calories.

Additionally, the satiety effects of whole milk will only happen if you are eating/drining mindfully. Guzzling down a whole jug of whole milk is not healthier for you than non-fat. Drinking it slowly so you can have a chance to experience the satiety is the only way to get the effects. Similarly, if you aren’t compensating for the calories by not eating as much through the day, you’re also not getting the effects. Eat mindfully and you will notice you aren’t as hungry, so you shouldn’t eat as much.

Where do I stand?

Let me give you some science that really blew my mind. So there’s this really incredible branched chain fatty acids called phytanic acid. It is an agonist (it ‘helps’) a particular enzyme in the liver whose job it is to metabolize fat. Ergo, this phytanic acid helps your body burn fat (a good thing!). The bummer is that this enzyme is really rare, it’s actually only consumed via one food: dairy fat. So, drinking full-fat milk gives your body a ton of phytanic acid to help it metabolize fat!

More science? Well, we all know fiber is good for us/will help regulate weight, right? What does fiber do/why is it good for us? Fiber is pretty much food for the bacteria in our gut. SO, it is fermented in the gut to make short-chain fatty acids, mainly butyric acid, actually. Butyric acid is a strong anti-inflammatory agent and is really good for you in regard to preventing chronic inflammatory diseases, including obesity. So eating fiber creates butyric acid, which is awesome.

So is there any way to skip the fiber and just get some straight up butyric acid? Yep. The only dietary source of butyric acid is…..full-fat dairy. Yep. Thus, dairy fat may be as effectively good for you as fiber is. BAM.

So, I’m a proponent of the full-fat dairy. Go wild, but be careful is you are limiting or should limit your saturated fat intake (cholesterol!).

What kind of milk do you guys prefer?

Healthy Fats...or are they?

Lisa Eberly

Quick nasty nutrition lesson today. So we like to save our food as long as we can, right? Right. Obviously.

Well, when it comes to fats (avocados, nuts, oils, even healthy fats!), you may not want to keep them out or open for long!

Basically, fats oxidize when out too long. Whether it’s old oil that’s been sitting in your pantry for years, peanuts that have been in that jar for a few weeks, or even half an avocado you were saving from breakfast till dinner, if you can reasonably afford to, throw. it. away. Oxidation is some serious biz, and is responsible for almost all chronic diseases (cancer, heart disease, etc etc etc).

Consuming oxidized fats introduces free radicals (reactive oxygen species) directly into your body. These things are killers! They build up to form tumors, and cause serious problems all over the body. I don’t want to dive too deep into the science of it, but free radicals are THE WORST THING EVER. The gist is: oxidized fat → depleted antioxidants, impaired glucose tolerance, alteration of thyroid hormone functions, and the list goes on…

Fat that’s been oxidized is pretty much liquid free rads. Guhhhh-ross. You can oxidize fat by heating it too high, like smoking fish or frying foods (Yes! That’s partially why fried food is so awful!), but you can also oxidize fats by just letting them sit out too long. So, beware, even avoiding fried foods isn’t totally avoiding free radicals!

Side note: most of the time, fast food restaurants don’t change the oil they fry their food in. So, they’ll use the old oil to fry a new batch of fries. Once oil has already been used to fry stuff, it has created all those free radicals and has gone totally rancid! They literally fry their food in oil that already has free radicals from the first batch, and add even more frying the second, third, fourth, and even more batches!! Fries typically contain more than 10% by weight oxidized fat. SO. GROSS.

How free radicals build up in even healthy food without you knowing about it:

  1. Avocados saved. Sometimes we can’t eat a whole ‘cado and save the rest for later in the fridge —> NO! If you can, just throw it away if you aren’t going to finish it!
  2. Old olive oil. Buy new olive oil every couple months, even if you don’t use it all! You can usually smell rancid olive oil, so if you notice the smell or taste has changed, get rid of it.
  3. Nuts in the pantry. Once a jar of nuts has been opened and exposed to enough air, free radicals can build up. Buy small bags of nuts that you can finish in one sitting instead!
  4. Over-heating or smoking coconut or olive oil. Even healthier oils can accumulate free radicals if heated too high. When sautéing veggies or making anything with oil in a pan, be sure to set the heat to medium, not high.
  5. Avoid aged cheese. Yes, it’s freakin’ delicious, but aged cheeses have a ton of oxidized fat and protein, so should be consumed in moderation.

More info on how to avoid free radicals (or at least how to clean up the mess they leave in your body) here

Mythbusting: The Alkaline Diet

Lisa Eberly

The alkaline diet is SO frustrating to me. The whole idea is to eat alkaline foods to lose weight and prevent disease by making your body more alkaline. To start, alkaline means ‘basic,’ as in, the opposite of acidic. The pH scale ranges from 0 (acidic) to 14 (alkaline), with neutral being 7.  The pH of foods vary along that scale, and the alkaline diet preaches that eating alkaline foods makes your body more alkaline and that’s healthier than acidic. Oyyy…let me explain.

The pH of your body varies greatly. Your blood is around 7.4. Each compartment of your body is totally different. Your stomach is very acidic, since it’s filled with hydrochloric acid, and ranges somewhere in between 1 and 3.5. This low pH is necessary so that the stomach can properly break down food. I should also mention if you mix a strong acid with a weak base, the result is still an acid.

Think about that for a sec. All the food you eat immediately goes to your stomach, which is filled with acid. So, you’re working so hard to eat all these basic foods, only so that they can end up in a pool of acid seconds later. Remember: if you mix a strong acid (the stomach acid) with a weak base (the food you eat), the result is an acid. The pH of your food immediately changes to acid in the stomach no matter what you eat. I mean, unless you’re downing bleach (poisonously basic); in which case, you’ve got bigger problems.

Additionally, even IF (and that’s a biggg if) your alkaline food somehow magically makes it through the stomach to try to make the rest of your body more alkaline, your body has serious mechanisms by which it works to maintain the blood’s pH levels. If anything enters the body to try to make the blood more basic or acidic, your body is going to react to keep it stable around 7.4. Trust me, you want your body to win that fight.

So why are people on the alkaline diet losing weight?

This is an easy one — most ‘alkaline’ foods are actually healthy vegetables and fruit. Eat your fruits and veggies, you’ll lose weight. Duh. The alkaline diet also tells you to consume a lot of water and avoid processed foods and sugar. Uhh…of course you’ll lose weight if you’re replacing processed foods and sugar with fruits and veggies.

Now go share this hilariously smart mythbust with your favorite alkaline dieter and have a good laugh.

Do you all have any other fad diets you’re curious about? 

Kitchen Hack: Cleaning your blender

Lisa Eberly

cleaning-blender

I don’t know about you, but I am SO lazy about doing the dishes. I don’t know how I made it through all those years of not having a dishwasher, cause now, I pretty much require that everything can just be thrown in there. Thank goodness I can cook — the perfect unwritten boyfriend rule: I cook, he cleans up.

This poses a problem when I need to use something every day. As I make green smoothies often, it was obviously tough to dish wash my blender every time I used it. Especially since I also use my NutriBullet to make sauces, dressings, and tons of other things on the daily.

My favorite kitchen hack: cleaning my blender the easy & FAST way, shockingly sans dishwasher.

Step 1: Rinse out the blender with hot water.

Step 2: Drop a dime sized amount of soap into the cup (I use Mrs. Meyers Lemon Verbena), followed by some hot water. I fill it up a little less than halfway.

Step 3: Screw it on and blend! The soap foams up in the water and cleans the cup and blades perfectly in seconds!

Step 4: Rinse and dry.

Total game changer, right?!

How many calories should you actually be eating?

Lisa Eberly

calorie counting.jpg

I am not a big fan of counting calories, but a lot of people are into it, and for many people it can be really helpful, particularly if you have nutrition or weight goals in mind. 

Basically, your daily caloric intake should equal your BMR, plus some wiggle room for activity.

Sooo….what the heck is a BMR?

BMR is your basal metabolic rate. Your basal what a who now rate? Your basal metabolic rate refers to the number of calories your body burns just by living. Breathing, sitting, standing, sleeping, eating, just living your life. It is the amount of energy you burn through daily.

So, if you eat the same number of calories you’re burning through, you will maintain your weight. If you eat more calories than you’re burning, you will gain weight. If you eat less, lose weight. It’s really actually very simple. Once you exceed the calories you burn by 3,500 calories, you gain one pound of fat. If you burn 3,500 calories more than you’re eating, you lose one pound of fat. So, if you’re burning 1,700 calories a day and eating 2,200 calories per day (without working out or being active at all), you will gain one pound in one week. Ideally. Research indicates that it may not be quite as simple as that, but in many cases it likely is.

A lot of people think that everyone’s BMR is 2,000 calories/day. That’s where the notion of a 2,000 calorie diet comes from. That’s wrong. Everyone has a different BMR based on gender, age, height, weight, muscle, genetics, and the list goes on.

Here’s how to (roughly) calculate yours using something called the Harris-Benedict Equation:

Women = 655 + (9.6 x weight) + (1.7 x height) – (4.7 x age)
Men = 66 + (13.7 x weight) + (5 x height) – (6.8 x age)

This equation uses height in centimeters and weight in kilograms. To convert weight, divide your weight in pounds by 2.2 to get your weight in kilograms. To convert height, multiply your height in inches by 2.54 to get your height in centimeters.

Example: A 5’7’’, 140 pound, 24-year-old girl (Hi! That's me!):
Height: 67 inches x 2.54 = 170.18 cm
Weight: 140 lbs ÷ 2.2 = 63.64 kg

655 + (9.6 x 63.64) + (1.7 x 170.18) – (4.7 x 24) = 1,442 calories/day

Therefore, she should not eat more than 1,452 calories per day to lose weight, if she is not active.

But...I am active....

Based on your lifestyle, you have some room to add calories. 

If you're relatively active, multiply your BMR by 1.1-1.3 to get the number of calories you should be eating. 

If you're very active, multiply it by 1.3-1.5.

If you're extremely active (daily workouts, high intensity), multiply it by 1.5-1.7.

To reach your goals without counting calories, I recommend seeing a dietitian to help you not have to worry about them! 

So who did that calculation? What’s your BMR?!

Vitamin D-lightful

Lisa Eberly

vitamin-D

Okay, so I know this is nerdy but I’m super proud of how punny that title is. (Get it?! vitamin D comes from light! Delightful! Hahahaha okay I’m done.)

Seattle has officially begun Fall. It is GRAY. Daily. All day. All week. It’s also getting dark out earlier and staying dark later. A few weeks ago it was sunny all the time, now it’s literally the opposite.

This has a big effect on our vitamin D levels (a major source of vitamin D is sunlight!). In fact, even if you don’t live in Seattle, many people in the world are deficient in vitamin D. According to the CDC, over 25% of the population is vitamin D deficient. So, despite sunny weather, you may be looking at a vitamin D deficiency.

This is because vitamin D isn’t present in many foods. Mushrooms and milk are my go-to recommended foods to get vitamin D, but it can still be difficult to reach ideal levels. (I take it none of you are scarfing down mushrooms all day, right?) 

So this is the time of year that I start taking vitamin D supplements! I swear by these, there’s no way I’d make it through a Seattle fall/winter/spring without them.

What does vitamin D even do & why do you need it?

Vitamin D is required for the regulation of the minerals calcium and phosphorus in the body. It also plays an important role in maintaining proper bone structure. Over time research has linked low vitamin D levels with obesity, diabetes, cardiovascular disease, autoimmune disease, osteoporosis and cancer.

The most important result of vitamin D deficiency, however, is depression.

Studies by Springer, and research results reported in the New England Journal of Medicine and by the Vitamin D Council, are indicating a link to depressionCanadian researchers reviewed 14 studies, consisting of 31,424 participants and found a strong correlation between depression and a lack of Vitamin D. This applies to Seasonal Affective Disorder as well, which many Seattilites suffer from.

So, my favorite vitamin company, Vita Optimum, has great vitamin D supplements. Their vitamin D in particular is made from organic extra virgin olive oil and has zero fillers or preservatives. Super, super high quality! However, you can also get vitamin D supplements at your local drug store or grocery store.

How much vitamin D do you need? 

The average person who is not already deficient in vitamin D needs 1000 IUs daily. 

You need a blood test to determine if you are deficient and then a dietitian to determine your vitamin D regimen to fix that. But, since that's unrealistic (and unnecessary) for most of you to do, I like to recommend 2000 IUs daily. Why? Because that's not a large enough dose to realistically be toxic the average healthy person and it's enough to boost your current levels, which are probably low.  

You're Making your Green Smoothie Wrong

Lisa Eberly

green-smoothie

There are a few things I never skimp on, no matter how pressed for time I am. Those include: eating healthy, exercising, sleeping, and socializing at least twice per week. It’s a struggle to not come home after a very, very long day and sink into the couch with a frozen pizza, but it is so worth it.

Keeping up my healthy breakfast has been harder recently, since I’ve been waking up an hour earlier to add some time to my day by studying/cleaning/laundrying in the morning before working. I have been using some great hacks to make smoothie making faster in the AM that I thought I’d share!

Healthy smoothie hacks to save time in the morning!

  1.  Greens ice cubes! Once every few weeks, I’ll make a couple trays of greens ice cubes — I blend up spinach, kale, celery, and milk in the blender, then pour into cubes (or muffin trays!) and freeze! That way, in the morning, I just toss a few cubes into the blender, add some real fruit and greek yogurt, and go. You can do this with any smoothie ingredients. 
  2. Pre-made smoothie jars! On a Sunday night, line up 7 ziploc bags for the week or mason jars. Toss in all ingredients for each day, seal, and store! All you have to do in the morning is grab and blend! 
  3. Ditch ice. Ice just adds water to a smoothie, and trust me, the texture doesn’t need it if you’re using frozen fruits or veggies! It just adds time to drinking it! (Yes, the time crunch is getting THAT real…)
  4. Post-blending cleaning hack –> here. This is a MUST do!

PS - If you're into smoothies, you'd love The Nourish Cleanse