Carrot Cake Smoothie & Quick Ab Slicer Workout

Hi everyone.  I know it’s been a while since I posted some smoothie goodness, but I have an awesome recipe for you today.  I LOVE carrot cake, and since my fridge was stocked with carrots, I decided to try to make a carrot cake smoothie.  I was a little shocked at how great it came out.  I could and did have this for breakfast and dessert later that day.  So as to not feel completely gluttonous, I “earned” my smoothie prize by doing a killer ab workout I found courtesy of Frank Medrano, probably the most ripped vegan on earth.  I even used the model he used for his workout to make a complementary workout that won’t leave your chest and legs feeling left out.  Do the workout, enjoy the smoothie.

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1 Cup Chopped Carrots

1 Sliced Apple

1 Inch Piece of Ginger

Handful of Raw Cashews (it’s what I had, but you can go with walnuts for more carrot cakeness)

2 Tablespoons Slim Powdered Peanut Butter

1/4 Cup Organic Steel Cut Oats

1 Cup Vanilla Almond Milk

FOOD KEY

– Carrots: vitamins A & B6, folic acid and magnesium

– Apples: potassium, vitamin C and pectin (helps control cholesterol and blood sugar)

– Ginger: stimulates digestion, combats flatulence (NICE!) and is effective against colds

– Cashews: copper, phosphorous, manganese, magnesium, zinc and protein

– Powdered Peanut Butter: protein, fiber and potassium

– Oats: fiber and protein

Frank Medrano Ab Slicing Routine

*Bonus complementary workout*

Frank’s workout is great for the abs, but the chest, arms and legs should get some love, too.  Use the same 30 seconds cardio, then body weight exercise for reps model used in the video above, but…

A. Substitute burpees for the  the mountain climbers.  I did regular burpees for the first round, then single leg burpees for the next two sets (alternating legs, duh(, then repeat for the cycle for the next three rounds

B. Substitute push-ups for the ab exercises.  Mix it up by doing a different variation each round for anywhere from 15-20 reps.  I went with:

1) handstand push-ups against the wall (Do these first (hardest, imo).  Good luck tryin’ to bang them out at the end)

2) Spiderman Push-ups (click  here for demonstration)

3) T Push-ups (click here for demonstration)

4) Diamond push-ups (click here for demonstration)

5) Bird Dog Push-ups (click here for demonstration)

6) Wide Grip Push-ups

Key & Peele (Kale & Pear) Smoothie & Rock Hard Core Workout

Happy New Year Everyone!  I hope the new year has good to you so far and that any resolutions you made are still going strong.  The first smoothie post of 2015 is also a shout-out to one of my favorite shows on the television – Key & Peele.  Over the holidays, I started binge watching it on Amazon Prime and I can’t remember the last time I laughed so hard at a sketch comedy show.  If you haven’t seen it, I highly recommend it.  That is unless you are averse to hilarious television.  This was the first time I “peared” kale and pears together for a smoothie (see what I did there), and I was very happy with the results.  Pears don’t get the same kind of smoothie love as bananas, berries or apples, but they should…because they’re awesome.  Enjoy the smoothie, then blast your core with quick, intense workout from YouTube boss Sean Vigue.

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1 Cup Kale

1 Sliced Pear

1 Pitted Date

1 Handful Raw Cashews

1/4 Cup Steel Cut Organic Oats

1 Scoop Soy-Free Vegetable Protein

1 Cup Almond/Coconut Blend Milk

FOOD KEY

– Kale: vitamins, A, B6 &C, potassium, copper, folic acid, calcium, iron, thiamine, riboflavin, niacin and zinc (MEGA-STACKED!!)

– Pears: fiber, potassium and copper

– Dates: fiber, magnesium, potassium, and antioxidants

– Cashews: copper, phosphorous, manganese, magnesium, zinc and protein

– Oats: fiber and protein

10 Minute Rock Hard Core Workout

*BONUS CARDIO*

For a bonus cardio workout, I invite you to literally laugh your ass off to my personal favorite sketch from Key & Peele:

 

A Couple of My Favorite People Smoothie

I’m following my favorite things smoothie from a couple days ago with a smoothie dedicated to a couple of my favorite people – my brother Phil & his lovely new bride Gatisa. They got married over the weekend and yours truly was the best man (or The Groomsmen Operator). Not only was it a fun-filled weekend set in the beautiful backdrop of Santa Cruz, California, but the newlyweds also gave out what is likely to be the best, most-used wedding favor in history (by me anyway) – a large-and-in-charge monogrammed mason jar! I wanted to make sure the first smoothie I drank out of my new favorite glass was a winner, and to be honest…I CRUSHED IT!!  Check it out and see for yourself.

Smoothie - P&G

 

1/2 Cup Chopped Banana (Frozen if you’re cool like that)

1/2 Cup Frozen Pineapple

1 Cup Baby Spinach

1 Handful Raw Cashews

1 Tablespoon Goji Berries

1/4 Cup Organic Steel Cut Oats

1 Cup Vanilla Almond Milk

 

Food Key

– Bananas: vitamin B6 and potassium

– Pineapples: vitamin C, potassium, magnesium and folic acid

– Spinach: vitamins A, B1,2,3 &6, C, E & K, manganese, folate, magnesium, iron, copper, calcium, potassium, fiber, phosphorous, zinc, protein and selenium (SUPER STACKED!!)

– Cashews: copper, phosphorous, manganese, magnesium, zinc and protein

– Goji Berries: amino acids, fiber, vitamin C, iron, calcium, zinc and selenium (STACKED!!)

– Oats: fiber and protein

 

 

Blueberry Pineapple Oatmeal Smoothie

I wasn’t sure how well blueberries and pineapple would mix, but they blended better than I ever would have guessed.  This turned out to be one of the simpler oatmeal smoothies I’ve made, but it certainly isn’t lacking in the flavor department.  Enjoy!

Smoothie - Bluberry Pineapple

 

1 cup Mixed Frozen Pineapple and Blueberries

1 Handful Cashews

1/4 Cup Organic Steel Cut Oats

1 Cup Almond Milk

Food Key

– Pineapples: vitamin C, potassium, magnesium and folic acid

– Blueberries: vitamins K & C, manganese, fiber and copper

– Cashews: copper, phosphorous, manganese, magnesium, zinc and protein

– Oats: fiber and protein

The Everything Bagel of Smoothies

I was having a bit of trouble deciding what ingredients to put into today’s smoothie, so I just put everything in it. You got your fruit, your nuts, your oats…you got it all. Tastes delicious, too. Enjoy.

Smoothy - Everything

 1 Cup Mixed Frozen Fruit (Mangoes & Bananas)

1 Cup Fresh Blueberries

1/4 Cup Steel Cut Organic Oats

1 Scoop Soy-Free Vegetable Protein

1 Tablespoon Organic Peanut Butter

1 Handful Raw Cashews

1 Cup Vanilla Almond Milk

Food Key

– Mangoes: vitamins A, B6, C, & E, antioxidants, fiber, magnesium, potassium and copper

– Bananas: vitamin B6 and potassium

– Blueberries: vitamins K & C, manganese, fiber and copper

– Oats: fiber and protein

– Peanut Butter: protein, potassium, fiber, vitamins E & B6, and magnesium

– Cashews: copper, phosphorous, manganese, magnesium, zinc and protein

MacFroYo Cashew Fruit Smoothie

They got the golden arches, we got the golden arcs…

Smoothie - FroYo Maca Cashew

1/2 Sliced Frozen Banana

1/4 Cup Sliced Frozen Cantaloupe

1 Handful Raw Cashews

1 Tablespoon Sun Dried Goji Berries

1/2 of a Fate-Free Vanilla Yogurt

1 Tablespoon Organic Maca Powder

Food Key

– Bananas: vitamin B6 and potassium

– Cantaloupes: vitamins A, B1, B3, B6, C & K, potassium, folate, copper, fiber and magnesium (STACKED!!)

– Cashews: copper, phosphorous, manganese, magnesium, zinc and protein

– Goji Berries: amino acids, fiber, vitamin C, iron, calcium, zinc and selenium (STACKED!!)

– Yogurt: vitmains B2 & B12, protein, calcium, potassium, magnesium and probiotics (good bacteria that boosts the immune system and helps digestion)

– Maca: Vitamins B1, B2, B6, B12, C & E, calcium, zinc, iron, magnesium, phosphorous and amino acids (MEGA- STACKED!!).  Also a libido booster (OH YEAH!!)

They got the Big Mac…

FroYo Cashew Berry Smoothie

I love me some frozen yogurt, but while a lot of these frozen yogurt places are really good (16 Handles is the best ever, btw), there is some mystery as to what exactly is in that “healthier alternative to ice cream.”  There’s also something kinda gross and fast food salad bar-like about the do-it-yourself toppings station.  Here’s a smoothie to satisfy your fro-yo craving without leaving you wondering what the hell is in it.

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1/2 Cup Frozen Blueberries

1 Cup Frozen, Sliced Cantaloupe

1 Handful Raw Cashews

1 Tablespoon Sun Dried Goji Berries

1/4 Cup Fat Free Vanilla Yogurt

1 Cup Vanilla Almond Milk

Food Key

– Blueberries: vitamins K & C, manganese, fiber and copper

– Cantaloupes: vitamins A, B1, B3, B6, C & K, potassium, folate, copper, fiber and magnesium (STACKED!!)

– Cashews: copper, phosphorous, manganese, magnesium, zinc and protein

– Goji Berries: amino acids, fiber, vitamin C, iron, calcium, zinc and selenium (STACKED!!)

– Yogurt: vitmains B2 & B12, protein, calcium, potassium, magnesium and probiotics (good bacteria that boosts the immune system and helps digestion)