Almond Milk

smooth operator

I’ve said it before and I’ll say it again, smoothies and shakes are something we all need to be careful with. It’s just so easy to overdo it. Too much protein: you’re gonna pee it out or store it as fat. Too many carbohydrates and simple sugars from fruit or sweeteners: you’re gonna spike your blood sugar and store those carbohydrates as fat. We get a whole lot of benefit from eating our foods whole.

She had a terrible day, but now she's happy because smoothie.

She had a terrible day, but now she’s happy because smoothie.

Smoothies are, however, a great way to get protein, fruits, veggies, and healthy fats all in one glass. Not to mention that smoothies are easy for everyone to digest, both figuratively and literally.

Shakes and smoothies are especially helpful for athletes working to put on muscle mass or for recovery after intense workouts. The best time to provide our bodies with quick digesting nutrients in the form of a shake or smoothie is immediately post workout. Use these smoothies to get the nutrients you need after your WOD (within 30 minutes to an hour after aka your window of gainz).

Smoothie Recipes:

Go Hearty

  • 1 cup milk (your choice)
  • ½ cup rolled oats or steel cut oats
  • 1 banana
  • 2-3 tablespoons natural peanut butter
  • 2 tablespoons cocoa powder
  • ½ cup liquid egg whites
  • 2 tablespoons flaxseed meal
  • 5-6 oz. vanilla or plain Greek yogurt
  • 1 teaspoon vanilla extract
  • ½ cup ice

Directions: Add all ingredients to a blender. Turn on and blend until smooth


Go Green

  • 1 scoop protein powder
  • 1 cup chopped kale
  • ½ small avocado
  • 1/3 banana
  • ¼ cup pineapple
  • 3 strawberries
  • handful of spinach
  • ¼ cup water
  • ice for desired thickness


  • ¼ cup uncooked steel cut oats
  • ½ celery stick

Directions: Add all ingredients to a blender. Turn on and blend until smooth


Go Simple

  • 1 scoop whey protein
  • 8 oz. unsweetened almond milk
  • ¾ cup berries
  • 2 cups raw spinach
  • 1 tablespoon chia or flax seed

Directions: Add all ingredients to a blender. Turn on and blend until smooth

Smoothie recipes adapted from


treat yo self

Posted by Corie

You’ve been working hard. You’ve been eating good and getting shit done. It’s time to treat yo self. With what you might ask? With some peanut butter chocolate avocado stuff.Unknown-2

Sounds tasty, right?

Now, before you go writing this stuff off because it’s made with avocados and avocados are for like guacamole and shit, just wait and hear me out. This chocolate avocado “pudding” is all the rage lately and since avocados are chock full of dense healthy fats, B vitamins, and minerals, all while being low in sugar… I figured, why not? I did have to use dark chocolate and I did have to add peanut butter, but the results were quite magical.


Disclaimer: I wouldn’t eat this stuff to replace chocolate pudding. This is not chocolate pudding. Digging into this thing with the mindset that it is chocolate pudding, with the same taste, texture, and flavor will leave you crying on the kitchen floor in dissatisfaction. This is avocado stuff. It’s chocolatey and peanut buttery and banana-y. It’s a whole different animal. One that provides added health benefits and sanity to a busy week.

Disclaimer 2: This is still dessert. Yeah I know, avocado is a vegetable or something like that [let’s be honest, no one is really sure what an avocado even is], but it is a sweet meant to be eaten in moderation. Just because it’s healthier than a bowl of ice cream, doesn’t mean “eat this shit before and after every meal” or “binge on chocolate avocado stuff”. That being said, it is perfectly acceptable to treat yo self.


Chocolate PB Avocado Stuff


The minimalist baker made this stuff look real good. Photo from

Adapted from The Minimalist Baker

1.5 ripe avocados

1 large ripe banana

1/3-1/2 cup unsweetened dark cocoa powder

1/2 cup crunchy natural peanut butter

1/3-1/2 cup sweetener of your choice (I used honey)

1/4 cup unsweetened almond milk

Whipped cream for topping

It’s easy. Put all your ingredients except the whipped cream in a food processor. Go light on the cocoa powder and sweetener because you can always add more after blending to get to desired flavor. Blend until creamy and smooth. Taste and adjust sweet or chocolate flavor as needed. Divide the stuff into six small servings. Cover in plastic wrap to prevent a film from forming and chill in the refrigerator for a few hours or overnight. These are best eaten fresh, but they will stay for a few days.

Take out, top with some whipped cream and if you’re feeling real fancy you can even drizzle them with warm melty peanut butter.

You're all total bosses so I know that your avocado stuff is going to look just like this. Photo from

You’re all total bosses so I know that your avocado stuff is going to look just like this. Photo from