Eat Good Feel Good – Smoothie Guide

Happy  New Year!!!

Yes, it’s the time where everyone is trying to be healthy or just lose the pounds that they’ve gained during the holiday season. When making a shake or smoothie it can be extremely difficult to find the right way to make one. Issues include, not knowing what to put into the smoothie, or having a blender that will be reliable enough for you to mix your shakes daily.  In this guide I will break down what it takes to make a great smoothie every time.

The Blender

So this is something that many people skimp on and this can be an important component to how you make shakes daily or multiple shakes throughout your day. There are many different options when it comes to blenders but I definitely will recommend that you make an investment in a good blender. Here are my recommendations:

An expensive but worthy investment

Blendtec

Blendtec is a little bit noisy but the blade on it is amazing. It also has preset controls where you literally just press one button and it will make your smoothie based on a set time and pulse pattern. It has a great warranty( 3 years Motor 1 Year Jar). Also, you could save money looking at refurbished models instead of new but you will lose out on the warranty. Click the link below if you are looking to purchase this blender.

Vitamix

The Vitamix is also an expensive but very great choice. I’ve linked their certified refurbished model where you can save some money and still have a great blender. The difference with this one is that it’s a manual control blender so you will need to pulse when blending your shakes.  This still is a great reliable blender for daily use. It comes with a 5-year warranty.

Bang For you Buck

Ninja Professional

If you are looking for a decent and pretty reliable blender the Ninja is a great bet for you. It will service you pretty well but you definitely have to be careful what you throw at it and load it well. Overall it blends pretty well and I use this as my backup blender.

Making Your Shake

So you have your blender now its time to make your shake! Below you will see an awesome infographic I first found in Men’s Health Magazine and I’ve used this as a guideline in how to make a great shake.   Below you will find the infographic and I will go in- depth with each step and finally in a separate post I will give you my personal shake recipe.

The Graphic

The Base of Your Shake

As a base for your shake. This is pretty self-explanatory. You can either go for plain yogurt, or Greek Yogurt( I use Greek myself) aim for yogurts that have low amounts of sugar. Fat you can go 0% or 2% some fat can be good depending on your goals.

When it comes to milk or nut kinds of milk (like almond milk) you can also go for the same idea as yogurt Or you can add a twist and use 100% juice. I normally use Bolthouse juice as my base.

When it comes to choosing protein there are a lot of options out there. I tend to try to use protein powders that are just that. Protein powder. Won’t go too in- depth but there are varying levels of quality and type when it comes to protein. The most widely used protein will usually be Whey Isolate. Then there are two types of protein Casein and Whey Isolates which have different properties.

Here are my recommendations for protein powders:

All Natural but a Bit Expensive

Bluebonnet 100% Natural Whey Protein Isolate Powder, French Vanilla

 Dual Action(Whey Isolate/Casein) Protein Original – 2.1 lbs – Powder

Great Value Protein Powder

Optimum Nutrition Naturally Flavored Gold Standard 100% Whey Protein, Vanilla, 1.9 Pound

Fruit

Fruits are pretty self-explanatory. You definitely want a variety. When possible, use frozen fruit (unless the fruit is in season). Depending on the blender you may have to let the frozen fruit thaw. Try to stay away from very citrusy fruits other than oranges.

Vegetables

Self-explanatory here as well. Be careful when adding veggies they can drastically alter the taste of your shake. Experiment and try to find a good combo if you would like to add them.

Thickener

These can add more texture to your shake. These are optional due to the fact they can definitely alter how your shake comes out. Be careful when adding these as they could be a bit harder to blend.

Health Boost

These are some great tips just to add a health boost to your drink. I actually found a great post-workout powder that can provide a great health overall health boost. This is what I recommend it combines a ton of health boosters:  Vega Sport Recovery Accelerator, Tropical, Tub, 19oz

Additionally, I add flaxseed to my shakes. Some of the best I’ve found is the following:

Spectrum Essentials Ground Flaxseed with Mixed Berries, 12 Ounce

You can also find individual containers for some of the items listed.

Flavor Boost

Finally, when it comes to flavor boosts cinnamon, honey, and vanilla extract have been extremely great add to my shakes. I’m not sure how great maple syrup would be but experiment a bit and you may find your best taste to your shake.

Final Thoughts

For this post, I hope this has provided you with a great start to creating a great tasting and healthy shake. There are many combinations that you can create and this gives you a great guide in making an awesome shake. Check out this post with my personal shake recipe!

By: K. Ritch
Previously posted on:https://yngblkaffluent.wordpress.com/
#AreYouVSOP #TheVSOPLife
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V.S.OP Vision Board Challenge

Virtually Seizing Opulence CHALLENGE

#VisionBoardChallenge

It took 7 days to create the world as we know it. A lifetime was spent from up high pondering the perfect plan of action. Like a game of chess, every move was strategic. Life as we know it began with a Vision. Even the great creator, whatever you may call him/her/it, executed a masterpiece that was deemed perfect, and everything was as it should be. The word VISION takes on a powerful meaning not easily gifted to random empty vessels. Webster defines the word as the ACT or POWER of IMAGINATION: UNUSUAL discernment or FORESIGHT.  Every great man or woman that has done something eventful, that impacted the world, started with a vision. All great leaders have a very POWERFUL testimony as it relates to having a VISION that they put into ACTION.  

So why are we even discussing thoughts and ideals that surround the makeup of elite visionaries?  Well it’s that time of year again. 2016 is among us, and we all share something in common as we depart the present year. Many of us typically sit back quietly and do a true evaluation of self. Personally, I always take a look at my year end review and assess where I am in life. People across the globe speak about plans for their NEW YEAR’S RESOLUTION. People who know me can attest to my creative capacity. I have been told I am an innovative person that is full of ideas. One of my personal mottos is “My vision is clear, now let the journey begin.” Most of the time when I have a vision, it usually happens first thing early in the morning. I see an amazing ending to something that I would like to do. That thought alone excites me enough to pursue maximum efforts to begin working on the project. My business partners and friends get so frustrated with me often. They say that I give them ideas that are “end sighted” (yes, I just made that up).  I have been told that my vision, when presented only consists of the X-Z while A-W is lost, unclear, or not properly outlined.  

Have you ever had a dream that excited you, but you only remembered how great the ending was? When trying to tell a friend all about your dream, you get so frustrated because everything that led up to the ending remains a blur. You remain excited while they’re stuck in between a delayed chuckle or the, “I had to be there” type of awkward moment. That’s how a lot of us set goals and articulate our visions to others and, most importantly, ourselves. The disappointing fact about my ideas is simple. I leave a lot of ideas on the table because I lose sight of the vision after the initial thrill or excitement wears off. As I exit 2015 and approach 2016, I want to be sure that I eliminate this problem so that I can properly and successfully MASTER my goals. Around this time last year, I was speaking to a good friend of mine, Elijah Oliver aka Take Flyght Captain, and he mentioned something about completing his yearly vision board. Strangely enough I never really paid that concept any mind until I started writing this piece here tonight.  What is this “VISION BOARD” and how can it help me be an elite coal conqueror? Let’s take a closer look.

 

#VISIONBOARDCHALLENGE

WHAT IS A VISION BOARD?  A vision board is one of the most powerful ways to help navigate your way to help you clarify, concentrate and remain consistent towards achieving your goals. You are Picasso, Mozart, and Steven Spielberg; given a blank canvas or script for you to begin manufacturing your vision as you see it.  By gathering a list of images, words, pictures, or slogans you can orchestrate a harmonic symphony of your visual goals.

WHO IS A VISION BOARD FOR?  This vision board is for anyone that is looking for an exciting way to organize their expression of self. Vision boards can be utilized by anyone in any capacity, as a way to act as a visual reminder of what you aspire to achieve.

 

HOW DO I MAKE A VISION BOARD? The V.S.OP way is simple.

Identify the person places or things that encompass your NOUNS.

  1. Who are people/persons you want to associate with to help you with your goals?
  2. What are some places you wish to visit, travel to, or retire in life?
  3. What are things that you absolutely enjoy and make you happy? How do you reward yourself?

 

Write down ADJECTIVES that drive your personality. How would you describe yourself?

  1. Be honest with yourself. What are a few things about your personality that have delayed your goals?
  2. What are words or images that you can use to articulate positive energy that will serve as a reminder of who you are and what you excel at?

 

Finally select three VERBS to drive your why. (You why is a specific reason why your goals are important to you)

  1. Be organized and plan for success.
  2. Be action oriented and put your plan into fruition.
  3. Be motivated and resilient as obstacles present themselves.

 

WHAT MATERIALS ARE NEEDED? This project is very simple and can be completed with just a few pieces of material.

  1. A pen and paper to brainstorm your Nouns, Adjectives, & Verbs
  2. A poster board, scissors, glue
  3. Magazines, internet printings of images

 

WHEN DO I BEGIN? Well there is just only one question. #AreYouVSOPIf you are reading this BLOG, you have already begun. The challenge is on. You have now been chosen to participate in the vision board challenge.  I challenge you to send this blog to 7 people on your social media and give them 7 days to post pictures and videos of their vision board on social media. Organize vision board parties with your peers and start 2016 off with a bang. No Goals Left Behind!  Join the members of V.S.OP with The VISION BOARD CHALLENGE. The journey is on. #AreYouVSOP #VisionBoardChallenge

 

 

Mr. Nice Guy Signing Off

@thevsoplife

Happy New Year

Feature Image from http://ethnicskinaficionado.com/vision-boards/

V.S.OP Spotlight: “The BARMAIDE”

Joiah “The BarMaide” Ladson

Its a pleasure to have our first of many Opulent Spotlights to be a close friend to the VSOP fam, Ms. Joiah Ladson. You might remember her as one of the best mixologists in the tri-state area, but now she can be found mixing it up as she ascends the fitness circuit traveling with the BarStarrz and matching the most effective workout regimens for her clients as a personal trainer.

Joiah was born and raised in Queens, New York, and was an active child as her parents ensured that she was engaged in organized sports. She left New York to pursue a Bachelor’s Degree in Forensic Science with a concentration in Biology which she received in 2011 from the University of New Haven. While attending UNH, Joiah participated in many clubs and activities, but according to her own admission, her favorite activity was drinking. She shared that though she had amazing nights while under the influence, it took a toll on her well being.   In an interview with the VSOP Team, Joiah shares how she overcame her bout with alcohol and transformed from bar waitress to the “Barmaide.”

VSOP: “Tell us about your journey. How did you get into the industry that you are in?”
JL: “For years I struggled with alcoholism, it was taking a toll on my life and the people around me. I was spending too much money on alcohol and neglecting my bills. When I wasn’t drinking at my bartending job, I was drinking at home or at some other Happy Hour. In addition to drinking, I also had terrible eating habits. These habits included Doritos, fried chicken, Chinese food, daily trips to McDonald’s, bar food and non stop snacking. Within a few months I was at my heaviest weight, my stress levels had skyrocketed, bills piled up and I determined that it was time for a serious change. At this time I stopped making excuses for myself, signed up for a gym, cleaned up my eating habits and reached out to a few of my personal trainer friends that could help me get my life together.”

Alcoholism is a serious issue to face, and it controls many people’s lives. It is not uncommon for alcoholism to lead to bouts of depression and other life altering conditions. Joiah was able to replace the bottle with an outlet that not only improved her health, but also, her well being and her wealth.
JL: “I saved about $400 per month by eliminating alcohol purchases, and I gained an amazing body in return.  After about six months of working out on my own and with friends, I hired a personal trainer for some extra fitness advice. My personal trainer saw my drive and dedication which led us both to believe that I had a career in personal training. I decided to get into training because I realized the joys that fitness brought into my life. I knew I’d be able to connect with my clients on multiple levels because of what I had been through. I wanted to let people know that happiness and longevity are just a workout away. Exercise and healthy eating have the same addictive qualities as alcohol and drug use, except the results are much more rewarding.”

 

Many people would be satisfied with facing and conquering their demons, but this is only the beginning for “The Barmaide”.  Just as anyone who is seeking opulence in their lives, Joiah has goals and big goals at that.

VSOP: “Where do you see yourself at in the next 10 years?”
JL: “In ten years I see myself still involved in health and wellness, but more so as a brand.  I want to produce literature, digital apps, clothing and do motivational speaking that help promote my message.”

VSOP: “In regard to your message, what legacy do you seek to leave behind through your craft?”
JL:  “The legacy that I’d like to leave behind is that everyone struggles but that shouldn’t deter us from seeking better. You don’t have to be a product of a negative environment because life is so much easier when you’re happy. When you’re in a negative mind state, opportunity knocks but you’re too busy sulking that you won’t get up to answer. Once you change to a positive outlook on life, opportunity just walks right in.”

 

Opportunity is what many are waiting for, but just as Joiah stated, if you are not ready it will pass you by. As you continue to grind toward your goals and aspirations, remember that obstacles and barriers are meant to teach us lessons.  The road from bartender to “The Barmaide” has been riddled with obstacles, but Joiah has faced each challenge head on with intensity, and she has learned from what she has endured to get to where she is.

JL: “Throughout this journey I’ve faced some health and financial obstacles that slowed my process but never stopped me. Participating in Spartan Races taught me that obstacles are meant to be overcome. I’ve been in the hospital for severe dehydration and starvation, ruptured ovarian cysts and emergency wisdom tooth extraction. Unexpected car/medical issues that I didn’t budget for would take away from my grocery and gym membership funds but I always found a way to pull through. Besides the medical and financial issues I was still battling my addiction. For the first few months into the journey I had to really convince myself that I did not NEED alcohol. I embrace everything I’ve been through because it lets me know that I can overcome challenges. If I had to do one thing all over again I would alter my spending habits and budget more wisely.”

VSOP: “What advice would you give a young person looking to get into your industry?”
JL: “ To the young person looking to get into personal training and all around wellness I recommend that you do your research. When I started working out I wasn’t familiar with the science behind it. I currently hold three different certifications which allow me to better assist my clients in reaching their goals (Certified Personal Training, Performance Enhancement Specialist and Corrective Exercise Specialist). Use your resources and understand that even after studying the science portion you’re still not the smartest person in the world. There is a constant exchange of knowledge in this field that will allow you to excel. Practice what you preach. On a number of occasions I’ve seen trainers advise certain workout and meal regimens but they’re overweight with poor eating habits. Just like the airline oxygen mask principle, you have to take care of yourself before you can take care of anyone else. Let it be understood that your body is your business card and your lifestyle is your resume.”

VSOP: “In your opinion what is opulence?”
JL: “Opulence is health, because health is wealth. The greatest luxury I can ever obtain is a fit and healthy body that can perform the way a body should.”

 

Life is an ever changing path with many twists and turns. One that “The Barmaide” herself has traversed and is still progressing along with a far more positive outlook. With her drive, passion, perseverance and know-how, Joiah has defined her opulence and is certainly seizing it, truly living the VSOP Life. Salute to “The Barmaide” for who you were, who you are, and who you are becoming!

Now there’s only one question to ask, #AreYouVSOP?

Joiah “The BarMaide” Ladson

IG: @The_Barmaide
Twitter: @MamaJ_UrHiness
Email: jlads19@gmail.com