Smoothies 101

There IS a delicious way of getting your daily dose of vitamins and minerals.
The answer? Smoothies.

They are tasty and nutritious drinks that you can make at home and enjoy at any time of the day. With smoothies, it is easy to have that “5 a day” servings of fruits and vegetables.

Anatomy of a Smoothie
Did you know that on average a 20-oz serving of strawberry smoothie only has 155 calories? From the strawberries alone you get 2 grams of fiber. Add a few more ingredients such as flax seeds or a few slices of banana and you’ll have a high-fiber, low-calorie snack. That’s not all. Drink smoothie with your dinner and you’ll make the most out of your meal.

Here are the health benefits you can get from smoothies:

Fiber which improves digestion
Calcium which leads to stronger bones
Vitamins and minerals significantly reduce the risk of cardiovascular diseases and cancer
Anti-oxidants which prevent aging and strengthen the immune system
Nutrients that increase stamina and improve overall health
And the list goes on…

The amount of nutrition you can get from smoothies can potentially exceed the ones you get from solid food.

Use Proteins to Make Smoothies into a Complete Meal
Sources of protein like yogurt, cottage cheese, or tofu both thicken and bulk up the nutritional component of a smoothie. These ingredients can be a key to satisfying hunger. Smooth and soft tofu works best and is easiest to blend. For dairy eaters, there’s the old classic: yogurt, but cottage cheese also whips up into a very nice smoothie base. Sweetened yogurt can eliminated the need for additional sweeteners.

Protein/Thickener Options: yogurt, tofu, cottage cheese, and more

Fruit Makes the Smoothie Fun
High in vitamins and natural sweetness, flavor combination possibilities are endless when incorporating fruit into smoothies. Frozen fruit gives smoothies nice ice cream consistency and can be used instead of ice to make smoothies cold. Using frozen fruit also makes incorporating exotic or out-of-season fruits easier

Be wary of seeds and textures when adding fruit. Skins on pears or peaches and seeds in blackberries or raspberries are not necessarily bad, but they do affect the texture and may not pass through all straws or sippy cups used by children. Generally, juicier fruits are a better choice than fruits like apples. Bananas work well as an alternative to thickening smoothies with proteins. Very fibrous fruits can clog blenders and make for a fibrous smoothie.

Fruit Options: bananas, strawberries, mangoes, peaches, blueberries, papaya, or other favorite fruits

Smoothie Liquids Ease Blending
No need to get fancy with liquids. Water works just fine. Juices can be used in place of or in addition to other sweeteners. Milk or soymilk provide added protein. Alternative milk beverages add flavor.

Liquid Options: water, juice, soymilk, ricemilk, almond milk, hemp milk, cow's milk.


A Spoonful of Sugar Helps the Smoothie Go Down
But, don’t use granulated sugar, it does not dissolve well in cold liquids. Liquid sweeteners like honey, agave syrup or even maple syrup work great.

Sweetener options: honey, agave syrup, brown rice syrup, maple syrup.

Extras Can Boost Nutritional Value and Flavor
The list of possible extras at the average smoothie restaurant is quite long but vitamin powders and protein powders are common. Vitamin powers like Emergen-C come in a variety of flavors that can help mask a sharp or strong green. Protein powders from whey or soy are available in most natural food stores.


Smoothie Making Instructions
Add ingredients to blender in order presented, holding back at least half the liquid. Add additional liquid as needed to ease blending or reach desired consistency. Pour. Enjoy.

Lemon Raspberry Smoothie
1 cup lemon yogurt
1 cup raspberries, fresh or frozen
½ cup lemonade
2 cups ice cubes
Combine all ingredients in blender and mix until smooth.


Banana Strawberry Smoothie
1 cup vanilla yogurt
½ banana sliced
4-5 strawberries, hulled and cut in half
2 cups ice cubes
Combine all ingredients in a blender and mix until smooth

Berry of Youth Smoothie Recipe

1 cup low-fat cherry yogurt or yogurt of your choice
1 cup pitted cherries (frozen preferred)
1/4 cup cold cranberry juice
1 cup blueberries (frozen preferred)
Pour the cranberry juice in the blender first, then add the yogurt and the rest of the ingredients into the blender and blend until smooth.
Berry of Youth Smoothie Nutrition Facts (serving size – 1 cup)

Blackberry Apple Smoothie Recipe

1/2 cup of low-fat yogurt
3/4 cup of cold apple juice or juice of your choice
1 to 2 cups of blackberries depending on your taste (frozen)
1 medium size banana (sliced in smaller pieces)
Add ice cubes if needed
Put all the ingredients in your blender and blend until smooth, serves about 2 people.

Coconut Pineapple Smoothie Recipe

1 fresh banana (frozen and sliced into smaller pieces)
1-1/2 cups fresh pineapple (diced)
1/2 cup light coconut milk (unsweetened)
1/2 cup fruit sorbet of your choice
Add ice cubes if needed
Put all the ingredients in your blender and blend until smooth, serves about 2 people

Get Juiced Smoothie Ingredients:

1 medium banana
1 cup of passion fruit
1 cup of pineapple juice
1 cup of frozen orange juice concentrate
1/4 cup of water
1 cup of ice
Squirt of lime juice (optional)

recipes from http://www.smoothieweb.com/

Breaking Habits that Block Blessings

Mikki Taylor

Editor-at-Large for ESSENCE

Founder of Mikki Taylor Enterprises,LLC

"Stop in the Name of Love"

***** I copied this post from someone else********


Breaking Habits That Block Blessings


When I tell you she spoke so well..

like she inspired me to keep moving in my life regardless

of what people my say about me..

Notes from the Event:

1. Know Your Value

"Work is what you do, not who you are"

"The Beauty you possess is more than skin deep" Mikki Taylor

2. Be on purpose

"Our purpose is to be with God"

3. Do not conduct yourself according to men standards

"stay focused on the manual (the bible)"

Phillippians 4:13

4. Keep your head on straight

Phil. 3:13-14

Rom. 5:3-4

1Pet. 1:7

5. Commune with God and not your challenges

Heb.13:6

Psal. 91.1-2

6. Take your quest from the right resources

Psal. 1:1

7. Build up your spiritual muscle

"no test, no testimony"

"pain is weakness,leading the body"

8. Wait on the Lord

Psal. 25:4

9. Do not let Satan bait on you

James 1:19

1Chro. 16:22

Pro. 25:28

10. Be Strong in the Lord and the power of his might

Dig it

Dig it

Easiest Roast Chicken in a Cast Iron Skillet

Ingredients

one 3- to 3.5-pound chicken
1 tablespoon kosher salt
coarsely ground black pepper, to taste

Directions

Place your oven rack in the lower third of the oven and preheat to 450 degrees.
Get yourself a good chicken — 3 to 3.5 pounds is ideal — and rinse it inside and out under cold running water. Using paper towels, dry the bird thoroughly inside and out. The chicken must be bone dry or it will steam rather than brown.
Set it in a cast-iron skillet and generously season it with 1 tablespoon kosher salt and coarsely ground black pepper to taste.
Place the skillet in the preheated oven and go about your business.
For doneness: Slit underside of thigh — juices must run clear (about 45 minutes). The high heat turns the chicken a golden brown, and it's juicy as hell.
Serves 4.

Dear God

I dont know why i always come to this point, trusting others more than trusting in you. I have protected myself thus far but i believed in this person. According to your word I am suppose to follow him whole heartedly. Submitt and follow, but what if the person i follow doesn't love me like Christ loves the church. Or maybe he does love me to the best of His ability but it is not enough for me.

Our goals and how we deal with life, situations, and children are all different than what or how i deal with them or how we originally talked about. How do we compromise when a situation is uncompromisable. How come woman always have to compromise and be the bigger person with more common sense. You sent a messenger that revealed to me that I am a helpmate and that was our divine gift. But who or what is suppose to relieve my stress when i dont have the strength to help.

I remember older and wiser woman telling me dont let the left hand know what the right hand is doing and always stash something for a rainy day NO ONE knows about. I fail to take head to these precious words, I was sooo tired and worn out i needed a break for about a year, free from wory, work and responsibility. Because of that i am now in this ridiculous situation of let down feelings that can or may turn in to bitterness or resentment. But the year has gone and passed and I need to get back on my grind.

Please lord help this goddess focus.

coffee filter uses

 Coffee filters ..who knew!
And you can buy 1,000 at the Dollar Tree
for almost nothing.

 1. Cover bowls or dishes when cooking in the microwave.
 Coffee filters make excellent covers.

 2. Clean windows and mirrors.
 Coffee filters are lint-free so they'll leave windows sparkling.

 3. Protect China.
 Separate your good dishes by putting a coffee filter between each dish.

 4. Filter broken cork from wine.
 If you break the cork when opening a wine bottle, filter the wine through a coffee filter.

 5. Protect a cast-iron skillet.
 Place a coffee filter in the skillet to absorb moisture and prevent rust.

 6. Apply shoe polish.
 Ball up a lint-free coffee filter.

 7. Recycle frying oil.
 After frying, strain oil through a sieve lined with a coffee filter.

8. Weigh chopped foods.
 Place chopped ingredients in a coffee filter on a kitchen scale.

 9. Hold tacos.
 Coffee filters make convenient wrappers for messy foods.

 10. Stop the soil from leaking out of a plant pot.
 Line a plant pot with a coffee filter to prevent the soil from going through the drainage holes.

 11. Prevent a Popsicle from dripping.
 Poke one or two holes as needed in a coffee filter.

 12. Do you think we used expensive strips to wax eyebrows?
Use strips of coffee filters.

 13. Put a few in a plate and put your fried bacon,
 French fries, chicken fingers, etc on them. Soaks out all the grease.

 14. Keep in the bathroom.
 They make great "razor nick fixers."

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healthy and easy crab salad

& Easy Crab Salad
Elie Kruger The Food You Crave
I stumbled upon this easy crab salad while flipping through Ellie Krieger's cookbook The Food You Crave. If you don't already own this book I suggest you snag one for your cookbook collection. It's full of awesome recipes that are lighter and healthier, yet oh so yummy.



Ingredients

For the Salad
1/2 pound lump crab meat, picked over for shells and cartilage
1 stalk celery, finely diced (1/4 cup)
1/2 cup peeled and finely diced ripe mango
1/4 cup thinly sliced scallions
2 tablespoons coarsely chopped cilantro
1/4 cup coarsely chopped radicchio

For the Dressing
2 tablespoons fresh lime juice
1 teaspoon finely grated lime zest
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 teaspoon red pepper flakes
2 tablespoons olive oil

Directions
In a medium sized bowl, gently toss together the crab with the celery, mango, scallions, cilantro and radicchio. For the dressing, in a small bowl whisk together the lime juice, lime zest, salt, pepper and red pepper flakes. Next, slowly whisk in the olive oil until an emulsion begins. Add the dressing to the salad and gently toss to combine

Bre Scullark my hair inspiration

30 Ways To Be Happy, Healthy, and Wise

Copied this from someone's blog and they got this from Essence Magazine. Thought this will help everyone
 in thier lives.

1.  I maintain a healthy weight with little effort
2.  My retirement is secure.
3.  I have enough wealth to pass on.
4.  I have found my soul mate, who cherishes me.
5.  I embrace and enjoy my sexuality.
6.  I relish adventures and special moments.
7.  I love my work; it enriches others.
8.  I own a successful business.
9.  I take care of my body, and it takes care of me.
10.  I radiate health, thanks to natural foods.
11.  I am learning all that I need to know.
12.  My credit is excellent, and I am debt-free.
13.  I am free of drugs and nicotine.
14.  I am free of drama, pain and regret.
15.  I drink moderately in good spirits, or not at all.
16.  I've got stamina, thanks to regular activity.
17.  I work out to keep my body strong and supple.
18.  I forgive all who have hurt or betrayed me.
19.  I own a beautiful and love-filled home.
20.  I have rainy-day funds, insurance and a will (legalzoom.com).
21.  I sleep peacefully and awaken energized.
22.  I embrace new experiences.
23.  I look good and receive compliments daily.
24.  My family and friends love and nourish me.
25.  My neighbors and I look out for one another.
26.  My time and talents strengthen others.
27.  Within my village, I am raising a child.
28.  I make a difference in this world.
29.  I am protected and blessed.
30.  I love my life.

Are any of you down for this challenge? Let me know!

Margarita

Margarita
From Scott Baird of 15 Romolo
Ingredients

salt
lime wedge
3/4 ounce fresh-squeezed lime juice
1 ounce orange liquor (I used Combier)
2 ounces silver tequila (I used Corzo)


Directions

Pour salt onto a shallow plate or bowl. Wet the rim of a glass with the lime wedge. Dip into the salt. Fill the glass with ice.
Combine the lime juice, orange liquor, and tequila in a cocktail shaker. Fill with ice and shake hard for 45 seconds.
Strain into the prepared salt-rimmed glass and enjoy!
Makes 1 drink.

Pomegranate Mango Guacamole

Pomegranate Mango Guacamole
From Gourmet
Ingredients

3 ripe avocados
1/2 white onion, finely chopped
1 serrano chili, finely chopped, including seeds
1 lime, juiced
1/2 cup pomegranate seeds
3/4 cup diced peeled mango
1/2 cup chopped cilantro
1 1/4 teaspoon coarse salt

Directions

Cut the mango in half lengthwise. With a small sharp knife score the flesh both horizontally and vertically. Pushing on the skin of the mango, flip it inside out and cut off the flesh from the skin.

To remove the pomegranate seeds, cut the pomegranate in half and submerge in a large bowl of water then gently peel to remove all of the seeds.
Halve, pit, and peel avocados. Coarsely mash in a bowl. Stir in onion, chiles, 1/4 cup lime juice, and 1 1/4 teaspoons salt, then fold in pomegranate seeds, mango, and cilantro. Season with salt and additional lime juice.

Let your food be your medicine and your medicine be your food

My Daily Prayer

Dear Father,

Please forgive me father for I have sinned. I  have ingested unnatural food i have indulged in to much alcohal and not taken care of my body as you have commanded. Father my focus is off I havent read your Word, haven't spoken with my spirit or in tongue. my self control is non existant. i havent been to church. i attempt to make decisions and choices on my own with asking and waiting for your direction.

i fight anger with anger i havent been a godly woman in the way i have handled situations.

today i am asking for your help to maintain self control, to clear my mind, focus on my god called position, maintain my queendom of a goddess, to look towards goodly things only, seperate me from the evil things and people.

To love unconditionally, to speak kindly, to read the word daily, to stay awake and be prepared for the time has come for your arrival.

i love you heavenly father

Hair Update

i have a confession to make. I permed my hair  and it was such a big mistake. so i have cut my hair off all over again. Not a short fro but like rihanna all short in the back and long in the front. i am going to transition my front out.

I feel such like a traitor. but what i do know is that short hair is just better for me i think it is more sexy but i still love my long hair sista's.

shout out to mop top maven.

i will post pics but i am so unphotogenic

Lost In Translation

so for the past couple of days i turned my television off and just have been reading. reading mostly love stories. I dont know if it is because its my time of the month. but i hate television and am loving the peace and quiet.

the only real problem is i havent had a desire to pick up my bible. i bought a new one, read the bible in 90 days but i cant stay focused.

im in such a stand still rut. I have p90X and i havent even started it yet. havent read my bible, and havent put one foot over the other to just do what i need to do  HO HUM

37 things to never apologize for

1. Never apologize for acting on your instincts. Listening to your body – then taking action on what you hear – is the hallmark of heroic people.


2. Never apologize for all the tears you’ve cried. Crying cleanses the soul. Shoot for once a month. Even if it’s just a brief mist at a tender moment in a sad movie.

3. Never apologize for anything in your portfolio. If you feel the need to do so, it probably doesn’t belong in your portfolio in the first place.

4. Never apologize for asking for what you need. The answer to every question you DON’T ask is always no.

5. Never apologize for asking questions. When you stop asking questions, you don’t just run out of answers – you run out of hope.

6. Never apologize for asserting yourself. The word “assert” comes from the Latin asserere, which means, “to claim, maintain or affirm.” And that’s exactly what you’re entitled to: Your opinion. Your belief. Your say. Let nobody take it away from you.

7. Never apologize for being a health nut. Next time someone says, “What are you, on a diet or something?” look them straight in the eye and say, “Yeah – you got a problem with that?” Then, when they back down, you go right back to eating your tofu.

8. Never apologize for being a newbie. Everyone great chess master was once a beginner.

9. Never apologize for being early for an appointment. In the history of Corporate America, no employee has ever been fired for consistently arriving ten minutes early to every meeting.

10. Never apologize for being funny. The world is too damn serious. We need you. Seriously.

11. Never apologize for being human. Once you do, you’re no longer human – you’re a cyborg.

12. Never apologize for being passionate. Unless you’re passionate about stabbing strangers with broken Coke bottles.

13. Never apologize for being smart. That’s the ONE thing the government, the media (and every other entity that’s trying to control you) is terrified of: Smart people who take action. Be one of those people.

14. Never apologize for being the age that you are. It’s just a number. “A chicken ain’t nothing but a bird,” as my Grandpa likes to say.

15. Never apologize for breaking a rule that isn’t really a rule. Be proud of yourself for being a rule breaker. Then go break another one.

16. Never apologize for calling bullshit on someone. Especially when nobody else is the room is going to do it and this person REALLY needs to be taken to task.

17. Never apologize for demanding respect. If you’ve demonstrated that you deserve respect by giving it to others first, you’re good to go.

18. Never apologize for disagreeing. Especially if you do so respectfully. On the other hand, if you’re disagreeing for the sake of disagreeing, or because of your pathological need to be right, that’s a different story.

19. Never apologize for expressing yourself. That’s all “leadership” is: The full, free expression of your truth. Don’t say you’re sorry for that.

20. Never apologize for falling in love. Your heart’s calling the shots.

21. Never apologize for falling OUT of love. Your heart’s still calling the shots – even when you throw up an air ball.

22. Never apologize for getting something off your chest. That which you suppress will find a home in your body. And then it will trash the place.

23. Never apologize for giving it your best shot. As my Grandpa also reminds me, “You do the best you can with as many as you can.”

24. Never apologize for growing up privileged. As long as you scrap the entitlement attitude, remain grateful for everything you’ve ever been given and respect the life situation of those who are less fortunate, it’s all good.

25. Never apologize for having an overabundance of love in your life. Instead, circulate what you’ve got. Pay it forward. Share it. People need it. Especially St. Louis Rams fans. God we suck.

26. Never apologize for lack of experience. Instead, share your Learning Plan; demonstrate your dedication to lifelong learning and practice becoming the world’s expert at learning from your experiences.

27. Never apologize for lack of information. Ignorance is acceptable. Staying ignorant, however, is stupid.

28. Never apologize for liking stupid movies. Movie snobs annoy me. Some of my favorite movies are among the most ridiculous films ever made. So I love Road House. Sue me.

29. Never apologize for living your truth. Few things in the world are more important.

30. Never apologize for looking out for yourself. Self-preservation is a primary driver of human behavior. It’s how we’re wired.

31. Never apologize for loving yourself. If you do, you probably don’t love yourself as much as you thought.

32. Never apologize for making a decision from the heart. Remember: It’s not thee truth – it’s YOUR truth.

33. Never apologize for needing alone time. Solitude is soil. Solitude is medicine. And if you don’t get your fix every day, your life will suffer.

34. Never apologize for needing to use the bathroom. Yesterday a girl in my yoga class walked out of the room and actually said to the teacher, “I have to pee, I’m SO sorry.” Unbelievable.

35. Never apologize for not being there when someone called. You have a life, too. People can’t expect you to wait eagerly by the phone all hours of the day.

36. Never apologize for not embracing someone else’s agenda. Especially if that agenda robs you of your true talent.

37. Never apologize for occasional absentmindedness. Everyone’s brain farts.

Mint Julep

Mint Juleps for a Crowd
Adapted from Essentially Lilly: A Guide to Colorful Entertaining by Lilly Pulitzer

Ingredients

4 cups sugar
2 cups water
1 ounce (1 bunch) mint leaves, plus another additional bunch, for serving
Kentucky bourbon, such as Maker's Mark
Crushed ice

Directions

Stir sugar and water in a heavy medium saucepan over medium heat until sugar dissolves. Bring to a boil. Reduce heat to simmer gently for 10 minutes. Place 1 ounce fresh mint leaves into large bowl; pour hot syrup over leaves. Let cool to room temperature, then cover and refrigerate overnight.
Using a slotted spoon, remove mint leaves from syrup and discard mint. Pour mint syrup into large pitcher. Cover and refrigerate until ready to serve.
Set out pitcher of mint syrup, bourbon, and crushed ice. Arrange additional mint sprigs in a bud vase with water to keep them fresh. Allow guests to assemble their own cocktails, adjusting measurements to suit their own preferences. In general, fill glasses with crushed ice and add approximately 1/4 cup bourbon and 2 tablespoons mint syrup, then add as many mint leaves as desired and stir to combine. Garnish with a sprig of mint and enjoy.
Serves 12.

Images

Sooo me and my girls were talking about men of course. and recently boyfriends or husbands have opened there mouths and freely talked about their dislikes in a very hurtful manner. especially weight. anywhere from u r fat and I'm not attracted to u, too hey get that stomach together.

soooo how far do u go with the image of a perfect girl. meaning are u expected to look the same always? when you are told something like that do you be come obsessed or motivated to change?