Rock’n Red Raspberry Smoothie + January Diet Challenge

by tgiffitness on January 13, 2014

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Week one of the January diet and exercise challenge is complete! On to week two!

How did you do? I’m feeling a little disappointed with my progress, because the guidelines for last week basically allowed me to eat the way I usually do. Also, I have to be honest, I didn’t always follow the no sugar rule. A bit of chocolate may have found its way into my stomach over the weekend.  We still have some chocolate left over from Christmas, but I have hidden the last chocolate orange so I won’t be tempted in the weeks to come.

A big challenge that I face, and I am sure many of you do as well, is that although the food that I am eating is nutritious, I eat way too much of it. This is the biggest problem in the evenings. My dinners are much larger than they should be and can cause me to feel tired. Your food should never make you fall asleep. If it does, you’ve had too much.

This week we will be adding a few more guidelines to the challenge:

  1. Drink at least 2 L of water each day
  2. Consume a minimum of 3 servings of fruit each day
  3. Consume a minimum of 7 servings of vegetables each day 

These new rules are in addition to the four rules from last week:

  1. Eat at least one serving of vegetables with every meal
  2. No added sugar
  3. Exercise for a minimum of 30 minutes, 5 to 7 days per week
  4. Stretch for a minimum of 15 minutes, 5 to 7 days per week
Last week we gave ourselves a daily score out of 4. This week we will be scoring ourselves out of 7.

Fruit and Vegetable Serving Sizes:

  • 125 mL (½ cup) fresh, frozen or canned 
    vegetable or fruit or 100% juice
  • 250 mL (1 cup) leafy raw vegetables or
  • 1 piece of fruit

I hope all of you will continue to be active this week and aim to have a full serving of vegetables with every meal. But, if you are finding it difficult eat your veggies in the morning, a smoothie is always a great option. 

Here is the recipe 

Rock'n Red Raspberry Smoothie
Yields 2
A delicious fruit and vegetable smoothie
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Prep Time
5 min
Prep Time
5 min
  1. 1 Large or 2 small Oranges
  2. 1 Banana
  3. 2 Sticks of Celery
  4. 1/3 English Cucumber
  5. 2 cups Frozen Raspberry
  1. Place all ingredients into your blender in the order listed and blend until smooth
  2. Enjoy!
TGIF Fitness & Conditioning
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