a few easy smoothie recipes

so I recently purchased a Hamilton Beach individual blender (only $15 at WalMart!)....I really enjoy it and it does actually crush up ice like a pro! major plus since my larger blender was never too good at it....so I was talking to a coworker last night (babygirl!) and I told her I'd post up some of my favorite recipes since she likes to make them and take them to class....these are way easy and can easily be manipulated for your needs and/or tastes....I did not do macro breakdowns for these but I don't think it'd be too difficult to look at the labels and see what you're getting....these are all low in sugar and high in protein....


Mocha Protein: now this one has a couple of versions-play around and see which you like best

#1-
1 greek yogurt (plain)
1 indv packet of instant coffee
~1/4c unswt choc almond milk (I use Blue Diamond)
2 packets Stevia in the raw
ice to desired thickness

#2-
1/2c coffee of choice (I used some Bean Traders southern pecan roast-yum!)
2 packets stevia
1 scoop choc protein (I'm using Optimum Nutrition's Natural Whey)
~1/4c unswt choc almond milk
ice to desired thickness



Berry Smoothies:

I have not played around with fresh fruit yet, only frozen-so far I've worked with raspberries & blueberries-again, there's variations and just play around and see what you like!

blueberry:
~1/2c blueberries
1 greek yogurt (plain)
1/4 packet of white choc ff/sf pudding mix
1oz walnuts

blueberry #2:
~1/2c blueberries
1/2c unswt vanilla almond milk
1/2 serving of hemp protein powder (I'm using Nutiva)
2 packets stevia
ice to desired thickness

for the raspberry just sub in for the blueberry for the above recipes....I love the hemp protein added into the one recipe b/c it gives it a nutty flavor without sacrificing any added calories (if they're not needed at that meal)....and hemp protein is gluten and soy free! woohoo!


you can also sub in cottage cheese for the greek yogurt....I also recommend trying vanilla or honey flavored greek yogurt in place of the plain just be sure to check the labels since some companies add in too much sugar in those flavors....I have had good luck with Kroger's brand of greek yogurt and they're usually only $0.89-$0.99 a cup!
  

signs, signs, everywhere are signs....

another among many.....more to be written later:

April 25, 2011

1. Capricorn (12/22-1/19)

   In the mood for an overhaul? The universe is putting out a lot of transitional energy today, and there will be many possibilities for you to change your style or attitude. A shopping trip may be in order -- hit the mall with one of your most fashion-forward friends, and see what new looks you feel like adopting. If slogging through the crowds in search of the perfect outfit isn't your idea of a fun time, then flipping through a fashion magazine may help you uncover a whole new you.

I am only human....

A concept I do not handle with the greatest of ease....I expect more from myself than anyone rightfully should...I'm a perfectionist who is never satisfied....and yet, time and again, I wind up failing b/c of this....and what do I do? go right back to the same mindset of old....rinse, lather, repeat...




so how does one break a trend such as this? I have been asking myself this question over and over my entire life...especially since I started college....this pattern is not just a physique issue....it's evident in my schoolwork....and one of the reasons why I'm STILL at it after all this time....




so last night I messed up....and once again I find myself trying to figure out where I went wrong and why it went that way....I don't quite get the cycle of self sabotage that I put myself through b/c all it does is make myself miserable....and usually I eventually wind up in a deep funk for which it feels like there is no end....now while I'm not in that place right now I know it could end up that way if I don't find a way to cut myself a break and just soldier forward....




one thing I will do is learn from this and aim to not repeat it....the more rigid my routine the better so I need to find that something to keep me focused....and my yoga! it definitely keeps me feeling centered....and anything that keeps me grounded is a win in my book!




it's never easy to come clean about things like this....but like I've said before, if it helps even just one person on their journey in life then I know it was all worth it....

My interview with Jason

I have to send a HUGE thank you to Jason for interviewing me for his blog....always great for some kick me in the butt inspiration!



http://promotingwomen.blogspot.com/2011/04/sharon-garrett-interview.html?utm_source=twitterfeed&utm_medium=twitter

hot yoga, pt2, and other randoms

so today I attended the Topaz class....here's the description:

Topaz

Arrichion Hot Yoga Core Foundational Series

32 poses

Class duration: 60 minutes

Room temperature: 102 F

Beginner to advanced students

Topaz means fire or heat in Sanskrit. In Greek, the name topaz is derived from the word topazos which means to seek. In addition, the stone was recognized by the Greeks as the stone of strength. Another symbolic meaning of topaz is that it represents hope and the healing energies associated with expansiveness, rejuvenation, dispelling anger, and balancing emotions. The cultural and mythical meanings associated with this gemstone provide the basis for naming the core Arrichion Hot Yoga class Topaz.

The 32 postures included in this series will help you to stretch and warm muscles and ligaments; improve balance, and increase strength and flexibility.

this was a great class! not nearly as intense as the first one I took which was great b/c I was able to really get in there and stretch through the posing....this is a great class for any beginner looking to try it out b/c of the emphasis on the basics....once class was over I stopped briefly to pick up a paper copy of the schedule to keep on me and the instructor complimented me on my practice and actually went so far as to call it beautiful....WOW! I was so humbled to hear that! she was shocked that this was only my second class but as we kept talking and she mentioned my flow I said, must be a dance throwback :) one thing about this class that I truly loved was that it was small enough that she was able to go around and do little corrections....she helped me get deeper into one pose and I was thinking, yep-there's that tension in my back! I am forever tight in my upper back and her pressing me deeper into the pose made me realize that is still very much an issue I need to continue working on....

I think the thing I am truly enjoying about the yoga practice is that for once I have something to do that involves no thought....I have only experienced "no thought" twice in my life and that was the two times I smoked pot....but since this is not exactly something I do I never get a break from the constant borage of thoughts....but during these classes I can somehow go in there and just shut it all out and concentrate on breathing and stretching and working out all these kinks....I like this a lot :)

now for the RANDOM: I have an always growing list of go-to words that make me smile no matter what....they're words that I could never say and be angry....feel free to add to this list for anyone reading....here's what I have so far:

tater tot

fluff

bunny

shiny

cupcake

marshmellow

I notice a food theme here....

my first hot yoga class experience at Arrichion

so tonight I decided to take on the world of hot yoga....I've been wanting to for some time now but work schedule and then some weather issues were hampering my attempts but tonight FINALLY all the stars seems to align....oh and it helped that I actually remembered the day before as opposed to 3am ;)

below is the description of the class I took:

Krystallos

Arrichion Hot Yoga Core Strengthening Series

Class duration: 60 minutes

Room temperature: 97 F

Beginner to advanced students

The Ancient Greeks believed that Krystallos (crystal) was light frozen into an ice so hard that it could never be thawed. These gemstones have long been used for protection and healing. At Arrichion Hot Yoga, Krystallos will harden your core through a series of core strengthening postures. This series includes techniques that will help you build muscle through resistance to your body weight and of engagement of small muscle groups. This series is a great complement to Topaz for all students.

this is not the hottest class they provide but it's right up there (102 would be the tops)....I'll start by saying my drive over in typical raleigh traffic was highly annoying and, of course, I hit every fucking stoplight along the way....I kid you not! EVERY ONE! hahahaha....I'm thinking, I'm going to need this class to calm me down! I finally get there to meet up with my fellow Outbacker Varia....I get all registered and in we go...

immediately the obvious hits you: IT'S HOT! but it was a kind of hot that for a while you thought, wow, this feels good! kind of like when you lay in a tanning bed and get all relaxed even though you're sweating like a mutha...the class begins and it's a good mix of new and usuals....I really enjoyed the fact that no one watches each other, everyone keeps to their own moves and breathing, and if you need to stop, well, then you stop....and trust me when I say I was not alone when I had to take a few moments to gather myself....

this class was a core intensive class and I realized very quickly just how often I DON'T do crunches....I don't typically work abs exclusively b/c I'm always quick to use my core for all my moves plus I like to do hanging leg raises on my pullup bar in my apt....but even with that um, yeah, hi abs! how YOU doin'? they're pretty fatigued right now as I type this but it's a good thing, trust me :)

some of the core work involved leg and glute work....some of it reminiscent of my dancing days at App when we would do leg swings while laying on the floor to warm up our hips....I was very surprised at how well I did on the work where we were on our tummies and would arch up, lift one leg higher with the opposite arm outstretched, reverse, repeat, etc....my guess is that all those deadlifts did their job :) as I sit here right now I can feel my glutes and hammies like I had done a leg day....now I know why yogis have great butts!

I did make sure to keep well hydrated during the day and this was definitely a good idea...I think next time I go I'll opt for a light but longsleeve shirt....I am not a huge fan of sweat dripping off my arms while I workout and would much rather sweat up a shirt....oh and definitely a large towel! I just took a personal towel and um, yeah, a larger towel the size of your mat is a must so you're not slipping and sliding all over the mat....

as for the actual work, I was really worried about halfway through b/c my heart started beating like a hummingbird....thought I might be sick a few times....as I was on the mat controlling my breathing I went, oh, note to self: no caffeine within an hour of this class! also note to self: don't set up in the corner....I just got where there was room and it was nice little nook in the back with a tapestry hanging up above me that I focused on quite a few times but being in the corner meant all that heat would almost feel like it was trapped back there....

I think once I get adjusted to the heat I could actually do the class without stopping....it is without a doubt a very unique experience....I would recommend anyone try this....I cannot speak for other studios but when they list this class as suitable for all levels they do mean it...I never once felt I was in a class that was above my skill set (which I think speaks well of the instructor)....

so if you're in the Raleigh or Charlotte area (there's a studio there, too) I highly recommend you check it out!

who knew.....

a random Yahoo daily horoscope could put everything into perspective for today:

April 04, 2011

1. Capricorn (12/22-1/19)

   For way too long, the misconception that you have to fit in has been dictating your behavior. Even if you haven't realized it, you've been subtly editing yourself and altering your attitude, thinking that will get you farther. What you may fail to realize is that who you are is defined in part by how you're different from everyone else. Do things your own way today -- you'll meet little, if any, resistance. Strike out and show everyone the real you.