'Tis The Season For Smoothies!

Spring is finally here, bringing warm weather with it! Whether you are looking for a nice refreshing smoothie to cool you off after a day in the sun or long workout, or you're just craving something sweet, you can enjoy these healthy and fabulous smoothies pretty much any time of day!

"Rise and Shine" Smoothie:
3 servings (1 cup each)
If you keep a bag of berries in your freezer, this is the perfect way to jump-start your morning. Nutritious, delicious, and quick, this smoothie provides you with vitamin C, fiber, and even soy protein!
Ingredients:

• 1/4 cups orange juice
• 1 banana
• 1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup low-fat silken tofu, or low-fat plain yogurt
• 1 tablespoon sugar, or Splenda Granular (optional)
• 
  
  Preparation:
  1. Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.

  
  

  Nutrition:

  Per serving: 139 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 19 mg sodium; 421 mg potassium. Points Plus: 4
  
  
  
  
  
  

  

  Raspberry-Avocado Smoothie:

  2 servings (1 cup each)
  

  This crazy avocado fad is making its way to smoothies too! The creamy flavor of the avocado makes a great addition to the sweet and sour raspberries. In addition, the avocado will keep you feeling full much longer than the average smoothie.

  Ingredients:

  • 1 avocado, peeled and pitted
  • 3/4 cup orange juice
  • 3/4 cup raspberry juice
  • 1/2 cup frozen raspberries
  • 
    
    Preparation:
    1. Puree avocado, orange juice, raspberry juice and raspberries in a blender until smooth.

    
    

    Nutrition:

    Per Serving: 249 calories; 14 g fat ( 2 g sat , 9 g mono ); 0 mg cholesterol; 32 g carbohydrates; 0 g added sugars; 3 g protein; 7 g fiber; 14 mg sodium; 625 mg potassium. Points Plus: 7
    
    
    
    
    
    Banana Cocoa Soy Smoothie:

    1 servings (1 cup each)
    

    Like banana splits but don't want all the calories? This is the smoothie for you. With extra protein from the tofu and the soy milk, you will be sure to enjoy the creamy taste and feel satisfied. (If you are a big chocoholic, try replacing regular soy milk with chocolate soy milk!)

    Ingredients:

    • 1 banana
    • 1/2 cup silken tofu
    • 1/2 cup soy milk
    • 2 tablespoons unsweetened cocoa powder
    • 1 tablespoon honey
    • 
      
      Preparation:
      1. Slice banana and freeze until firm. Blend tofu, soymilk, cocoa and honey in a blender until smooth. With the motor running, add the banana slices through the hole in the lid and continue to puree until smooth.

      
      

      Nutrition:

      Per Serving: 340 calories; 8 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 60 g carbohydrates; 17 g protein;10 g fiber; 121 mg sodium; 749 mg potassium. Points Plus: 8

"No-Workout" Workouts

To all my fellow students out there: we all know it's difficult to fit a workout into our crazy schedules. Not for long! These easy workouts can take you from flab to fab in just a few weeks. Remember, every last bit makes a difference, no matter how small the change. Not everyone has a gym membership or the time to go do a vigorous workout, so these few workouts are just for you!

Toothbrush Squats

1.  Tooth Brush Wall Squats
Instead of standing over the sink for those couple minutes while you're brushing your teeth, try leaning against the nearest wall with your legs extended about shoulder length. Slowly bend your knees, causing yourself to slide down, until you reach a seated position. Start out by holding the squat for 30 seconds (working your way up to one or two minutes) and then come back up for a few seconds to give yourself a break. Now the goal is to do this every time you brush your teeth (so probably twice a day). This is one of the best ways to tone your butt and legs in such a short period of time!

Commercial Break Plank

 2. Commercial Break Plank
Let's be honest, commercials are an excuse to run to the kitchen to get more snacks to nosh on. Not anymore! Use commercial breaks to get your heart rate pumping and your abs burning. As soon as there's a commercial break, using the couch as a stable support (if you don't have a couch you can do the plank on the floor), place your forearms on the arms of the couch and make sure your body is straight, legs about arms width apart, abs tightly engaged. Try to see if you can hold the plank for a full commercial, rest for 20 seconds, then go back to the plank. By the end of a show, you will be feeling fit and fab!

Just Dance!

3. Dance Your Butt Off-- literally!
We all know how to do it, but some of us may not realize just how great dancing is for your body. Next time your at a party or in the city at a club, take all the time you can showing off your moves on that dance floor. Dancing is the ultimate cardio workout, especially when you dance for hours at a time. Make sure you keep your body moving the entire time. If you can get out and dance a couple times a week, your body will be forever grateful! And it's also fun, so that's a definite plus. 

Ride Your Bike to Class

4. Ride Your Bike
Forget the school bus, or driving--instead, start the day off with an energy boost by sneaking a bike workout in on the way to school! Not only will you save a bunch of gas money and energy by biking, but it is one of the best ways to boost your metabolism and tone your entire body. Making this simple change will definitely pay off in the long run. If you don't have a bike, try parking further away so you force yourself to fit in a longer walk to class. One small change at a time will make all the difference.

Super Bowl Sunday

Super Bowl Sunday: some people may think football, but I think food. We all know how hard it can be to keep your hands off the nachos. What about all those amazing dips? Most of the time, those addicting finger foods are not necessarily the best for you. Fear no more! Here are 3 easy, healthy, and fabulous recipes for classic Super Bowl Sunday appetizers that will have your friends begging for more (without nearly as many calories!)

Southwestern Layered Bean Dip

Southwestern Layered Bean Dip
12 servings (about 1/2 cup each)
This mexican favorite is made with reduced fat sour cream to make the dish healthier, without making it taste any less delicious! Make sure to serve with warm tortilla chips.


Ingredients:

• 1 16-ounce can nonfat refried beans, preferably “spicy”
• 1 15-ounce can black beans, rinsed
• 4 scallions, sliced
• 1/2 cup prepared salsa
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 cup pickled jalapeño slices, chopped
• 1 cup shredded Monterey Jack, or Cheddar cheese
• 1/2 cup reduced-fat sour cream
• 1 1/2 cups chopped romaine lettuce
• 1 medium tomato, chopped
• 1 medium avocado, chopped
• 1/4 cup canned sliced black olives, (optional)

Preparation:

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

**Tip for making ahead of time: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

Nutrition:

Per serving: 146 calories; 7 g fat ( 3 g sat , 3 g mono ); 12 mg cholesterol; 15 g carbohydrates; 7 g protein;5 g fiber; 288 mg sodium; 164 mg potassium. Points Plus: 3

Oven-baked Zucchini Sticks

Oven-Baked Zucchini Sticks

makes 4 servings

These oven-baked zucchini sticks taste just as delicious as their deep-fried companions, but with nearly half the calories and fat! Serve with any dipping sauce or marinara and your guests will be begging for more.


Ingredients:

• Canola or olive oil cooking spray
• 1/2 cup whole-wheat flour
• 1/2 cup all-purpose flour
• 2 tablespoons cornmeal
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
• 2 large egg whites, lightly beaten

Preparation:

1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
3. Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

Nutrition:

Per serving: 127 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium. Points Plus: 3

Creamy Spinach Dip

Creamy Spinach Dip

makes 2 1/2 cups

This light spinach dip is made healthier with reduced-fat cream cheese, non-fat yogurt, and low-fat cottage cheese, replacing sour cream, mayonnaise, and full-fat cottage cheese. Whether you dip it with whole wheat pita chips, or just put it out with a tray of veggies, this dip is guaranteed to be a Super Bowl success!

Ingredients:

• 1 small shallot, peeled
• 1 5-ounce can water chestnuts, rinsed
• 1/2 cup reduced-fat cream cheese
• 1/2 cup low-fat cottage cheese
• 1/4 cup nonfat plain yogurt
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 6 ounces baby spinach
• 2 tablespoons chopped fresh chives

Preparation:

Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.

**Tip for making ahead of time: Cover and refrigerate for up to 3 days. Stir before serving.

Nutrition:

Per 1/4-cup serving: 54 calories; 3 g fat ( 2 g sat , 1 g mono ); 10 mg cholesterol; 4 g carbohydrates; 4 g protein; 1 g fiber; 222 mg sodium; 102 mg potassium. Points Plus: 1