Thursday, February 23, 2012

Green Smoothie (my version)

Green drinks and smoothies are all the rage right now. Yes, they are a great way to get your veggies, but beware if you are loading them with a lot of fruit and not eating any protein or fat with them. Fruit can spike your blood sugar (not good) if eaten alone, and consuming too many high sugar fruits will not bode well in the short term (think sugar high, then sugar low) or the long term (excess sugar gets stored as FAT).
Every meal that we consume should have protein, healthy fat, and plenty of vegetables so I decided to come up with my own version of the green smooothie that would satisfy these requirements. Remember - this is to MY taste. Yours might be different but I certainly won't hold it against you! Adjust to your liking but avoid the high sugar fruits like bananas, mangoes, melons or pineapple.

Lisa's Green Smoothie




  • 1/3 cup full fat coconut milk


  • 1 scoop vanilla whey protein powder


  • 1/2 cup strawberries


  • big handful of spinach


  • tablespoon almond butter


  • ice and water to desired thickness/consistency


There you go! This smoothie will give you approximately 25g protein, 24g healthy fat, 12g carbohyrates plus fiber, vitamins and antioxidants. Give it a try!

Friday, February 17, 2012

March Class Dates

The sides are the star for the month of March! Yes, we love our protein, but vegetables don't have to be boring. A large part of the vitamins, minerals and antioxidants our bodies need come from vegetables AND they are loaded with fiber (no grains required!)


In addition to cooking up some amazing food, participants will also learn the basics of nutrition including:




  • eating the proper amounts of macronutrients (protein, fats and carbohydrates



  • how to keep your blood sugar under control



  • eating to reduce inflammation



  • inding healthy and filling "convenience" foods



  • stocking your pantry with the right staples



Emily Bennington cooking up a storm at the Holiday Cooking Class!



Choose from 2 dates: Sunday, March 11 or Tuesday, March 20. Classes are held at Fergusons kitchen and bath showroom from 6-9pm. Cost to attend is $65. Email me at lisalineberg@gmail.com to reserve a spot.