Healthy Recipes by Instant Fitness

Smoothies are a great way to get fruits and veggies into your diet in a fun and tasty way.
They can be a great meal replacement or side dish. Try them as a dessert and even freeze them in popsicles for a great summer treat!


Here are a few recipes to get you started:

Banana Berry
1/2 banana
1/2c frozen mixed berries
1/2c water or skim milk
squeeze of fresh lemon juice
ice

Protein shake
Banana Berry shake + 1-2 scoop(s) protein depending on your requirements*

Tropical Kale Smoothie
1/2c frozen mango
and/or frozen pineapple
1/2c water
lime juice
fresh mint
1c fresh organic kale

*Underweight men trying to build muscle should do 2 scoops. Women, stick to one scoop (~25g protein). Talk to your trainer or nutritionist to get specifics

Cherry Vanilla
1/2 banana
1/2c frozen cherries
1/2c Light vanilla soy milk
1/2c ice





Some things to keep in mind: Yes, smoothies can be a good meal replacement, especially when trying to lose weight. But you need to be cautious of how many calories you're throwing into the blender. For instance, one medium banana is about 100 calories, 1/2 berries is about 40, milk-- 45, so on and so forth. Adding one scoop of protein will double the calories of  the Bananaberry shake, but will make it a complete meal. If you're trying to gain weight, add foods like natural peanut butter and oatmeal to your shakes.

The takeaway: Sneaking fruits and veggies into your diet is a whole lot easier with smoothies. Stick to serving sizes of fruit, but definitely get creative and have fun with your food!

Tony Tiamiyu
Instant Fitness Personal Training
(404)941-4348

LOW-CALORIE (but delicious) SNACKS HERE! From Instant Fitness via Greatist.com

Image courtesy of Greatist.com

Everyone always craves something around the mid afternoon. It’s easy to give in to those cravings, but if you have a few more healthy options, you won’t go off the deep end.

I stumbled upon this list of low-cal snacks. Check it out!

http://www.greatist.com/health/88-unexpected-snacks-under-100-calories/

For more ways to cut calories and eat healthier, click here!

-Tony T

Instant Fitness

Atlanta’s Best Weight-loss Professionals

(404)941-iFIT(4348)

Ask Instant Fitness: What do Nutritionists order when they go out to eat?

People nowadays don’t cook as much as they used to. So many of my clients bring questions to me like, “is a Subway sandwich okay?” “What about chicken enchiladas?”

Here are the basics that nutritionists follow when they eat out. They are so simple, everyone should follow them.

 Rather than going through a whole list of restaurants and calories, let’s narrow it down to a few basics which will help you in ANY restaurant you go to.

1. Limit alcohol. A lot of calories are quickly thrown down or slurped up through a straw. One or two drinks are okay. Liquor is less calories than beer and wine, but only if it’s by itself. Try drinks like Vodka Soda, rum and (diet)Coke, Skrewdriver, or Bay Breeze with diet cranberry.

2. Avoid condiments, ESPECIALLY mayo and other specialty sauces. Ketchup has a ton of sugar and other condiments cary  crazy amounts of sodium and fat. Reduced fat, reduced sugar, reduced sodium and light condiments are better options.

3. Avoid those french fries! Sides are easy to substitute. So get a salad or fruit salad instead of potato chips and fries.

4. Just sample some ice cream with the small spoons or cups they have, and you might find you don’t need any more. A lot of ice cream shops now have sugar-free and low-fat or non-fat ice cream. They are just as delicious as the others, but it doesn’t mean you can go overboard either.  You could also try a kids serving.

Overall, being healthy while eating out means you ask the waiter lots of questions and ask for substitutions, but just make sure you tip well! :]

Click here for more free tips on eating healthy, used by top professionals.

-Tony Tiamiyu

Instant Fitness

Atlanta Personal Trainer

(404) 941-iFIT(4348)