Mindful Monday – Healthy Living: Fruit Smoothie MAGIC!

Welcome to Mindful Monday – Healthy Living! Each week I try to examine new or sometimes old things about myself on my journey to becoming healthier. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I attempt to live in the present. Come and join me on my journey. You never know what you will learn about yourself.

…to all of you who have left comments and cheered me on and are interested in accompanying me on this journey to healthy living! Together, we can offer support and ideas to make this road to “healthy,” a fun journey! Don’t forget to do a pingback on your post so I can find you! ❤

Here is who joined me for the journey last week:

who shared an amazing recipe for cauliflower rice!

Erika Kind

My Sweet Nothings
who shared a yummy recipe for a mango milkshake on her blog

Scattered Thoughts

who shared a MUST read article about smoothies

Edwina’s Episodes

Annette Rochelle Aben

Van by the River


Colline’s Blog

Judith Barrow

Melissa Barker-Simpson

Miscellaneous & Recommendations

Annika Perry

Michelle Clement James

DG Kaye

The Aran Artisan

Lifestyles with Lia

A Spirit of Healing

Seasoned Sistah2

Last week, we talked about eating our veggies. I believe that if you only make one single change in your journey to becoming more healthy it would be to eat more vegetables. Not only are they low in calories but they help to fill you up with fiber and many vitamins and minerals we need for our bodies to function properly.

Fruit is another healthy addition to your diet. Just remember that fruit does contain sugar and you want to make sure and watch how much fruit you are eating. If you can’t budge your weight one week try limiting your fruits and see if that makes a difference. Remember how I always say that losing weight and being healthy is walking a thin line…? Remember these values when you are making that smoothie!

Image credit: CarbSwitch.com

Image Credit: CarbSwitch.com

Where’s the FRUIT????

My fruits of the week to share are papaya and pineapple. I found out that if I bought my own fruit fresh, cut them up and froze them it was cheaper than buying the ready frozen fruit at Costco or another market. I had never had papaya before. I liked it. It is not as sweet as a mango so it was the perfect compliment to the sweet pineapple.

This is the inside of a papaya. I scooped out the seeds and sliced the papaya into small pieces.

I literally cut up the pineapple and the papaya, measured out 1 cup of each into a sandwich bag and froze them. It is worth noting that I do not core my pineapple. There is tons of fiber in that firm center. Why not use it in your smoothie? In fact, I always eat the center of the pineapple.

When it comes time to make my smoothie, all I have to do is pull the ingredients out of the freezer and pop them into my NutraBullet RX.

The papaya was $4.99 and the pineapple was $2.99. This is a lot of fruit to use for your smoothies. Plus, you don’t need any honey, sweetener or sugar because the fruit is sweet enough. These bags went into the freezer and in an hour or so were totally frozen.

I LOVE smoothies! I started using them as a meal replacement about 3 years ago in Weight Watchers. I was buying the Weight Watchers protein powder and mixing my own. When I hit that tough plateau, that is what powered me through to continue losing weight.

Remember, this is what I do, and once again, I am only sharing the things that work for me. It does not mean it will work for you. If you have any doubts, please check with your physician before making any food changes in your diet. ❤

I have a smoothie every other day. I replace one meal with a smoothie and find that it helps my digestion, too. There are tons of recipes on Pinterest for you to look up so I will share my breakfast smoothie I made this morning. I found out that I did not need to use milk (soy milk, almond milk, or coconut almond milk) every time. You can use diet soda, coffee, tea, carbonated flavored water, powdered drink mixes, whatever you like to use in your own smoothie.

Silver’s Green Smoothie

1 can diet ginger ale

1 tsp. Chia seeds

1 scoop pea protein powder

(Stir well. The soda will fizz up).

1/4 cup sweet potato

2 handfuls of kale cut up

1 C. papaya – frozen

1 C. pineapple – frozen

Stir the contents and push them down so that you can place the NutraBullet RX lid on the container.

Blend in the NutraBullet RX until smooth.

That’s it! A perfect green smoothie to start the day!

If you notice, I showed you some other ingredients you could use when you make your smoothie. I love cocoa powder in my smoothies. I usually use a tsp. of the cocoa with 2 cups of 50 calorie almond-coconut milk, frozen strawberries, and kale or spinach. I also use the flavorings that you can buy for baking, you know, vanilla, lemon, coffee, peppermint. One or two drops gives you the taste without the calories.

I went for about 5 hours after drinking this smoothie before I felt hungry again this afternoon. I did count the Points Plus points because the fruit is crushed. Weight Watchers advocates that you count points for fruit in this manner because you do not use any calories drinking the smoothie like you would if you were chewing the fresh fruit.

I counted 1 point for the pea protein powder (as per the WW calculator), 1 point for the tsp. of chia seeds, and 4 points for the rest of the fruit and the sweet potato. I would rather be higher than lower when figuring up the points. 😉 This was a 6 Points Plus value smoothie.

The key to making healthy smoothies is to add fruit AND vegetables, AND some kind of protein. I used whey protein for years and have recently made the switch to pea protein. I like it much better. I seem to stay full longer which is a real plus. You will need to decide which protein works best for you.

Here is a great article from bodybuilding.com that compares the differences between pea protein and whey protein.

Prevention.com shares some great information about smoothies.

BBCGoodFood.com has some spectacular recipes for my European friends.

My friend, Olga, shared an article from vitals.lifehacker.com
about the dangers of eating fruit smoothies. I totally agree with the findings of the article. Not all smoothies are built alike. That is why I only have one every other day. Fruit contains sugars so we must be careful to choose the best combination that will enable us to lose weight. Bon appetite!

My Week in Exercise and Weight Loss

Bee, from A Spirit of Healing, really lit a fire under my butt about walking. I decided if she could do it (and she works!) so could I!!!

I walked 7.89 miles this week! A great start on my fitness goal!

As a result of all that walking, I did lose the SAME 2.5 pounds I had gained back the week before. Now, it is time to not let my weight loss creep back on my hips! This week, I want to walk every day if I can, weather permitting. 5 days is realistic in my book.

It is January and I do understand the weather issue. We had two breathtakingly beautiful days where Ron and I sat outside with the dogs in the sun wearing only sweatshirts. Amazing! Yesterday we barbecued steaks and drove the whole neighborhood crazy with the smell!

Sugar on the left, Spice on the right

Speaking of dogs, I must share with you how Sugar is doing on her weight loss journey. Sugar has diabetes and takes 2 shots of insulin a day. She has also lost half a pound and is not down to 10.5 pounds. She used to weigh over 18 pounds a few years ago. Needless to say, the dog has always loved her food.

We did have a scare, though. Both Sugar and Spice went to the groomers and we discovered that Sugar’s nail beds were infected. Just like humans with diabetes, our pets can have issues with their feet due to the disease. I did not know that. Antibiotics and soaking her feet in Epsom salts really did the trick. Our vet did run a fructosamine blood test to determine how her body processes insulin. She is within the limits so that was fabulous news.

So, tell me… How did you do on your healthy living journey last week?

What are your goals for this week?

Image credit: PictureQuotes.com

How is that for some SMOOTHIE inspiration? If you would like to join me in your own healthy living journey, please do. Use whatever program works for you. You do not even have to follow a program if you don’t want to. The whole idea is to start thinking about ways that you can become healthier and fit. This includes going gluten-free, fat-free, lactose-free, starting an exercise program, or even a new way of eating such as becoming a vegetarian. If it has to do with becoming healthy, write about it!

Link to my post with a ping back each week in a separate post on your own blog. I will add your blog to a list of healthy living supporters that others can visit to gain motivation on each of my Mindful Monday Healthy Living posts. Together we can become healthier!

Share YOUR smoothie recipes with us!

Remember, this is not a challenge.  Each of us has different goals that we wish to attain. This is an offering of support and a place where my online community can come to participate in attaining a healthy lifestyle.  If you would like to join in with your own Mindful Monday – Healthy Living goals you can do so in the comments, or on a separate post of your own making.  If you want to link back to my post, please feel free to do so, however, it is not necessary.  My main aim here is to give and get support to become more mindful of my journey to healthy living.

Thanks for being part of my fabulous journey to a healthy lifestyle. Don’t forget to share your journey. ❤ No matter what your goals are in becoming more healthy, together we can do it!

 from Silver Threading ❤


  1. It’s the first time I’ve actually read your “Mindful Monday” post Colleen, and I love it. I’m a Type II diabetic, and have kept it under strict control for more than 3 years now strictly thru diet. I’ve lost almost 100 lbs, during that time, and my menu is filled mainly with vegetables and fruit. This is not a conscious effort on my part, but a side effect of MS, caused by swallowing problems. After all this time though, I’m finding the easiest foods for me are the ones that are best for my health also — whole grains, fresh fruits and vegetables I prepare myself, and fish and chicken as the main meat products. Beans and lentils make complete meals, because I add veg to them and make soup — also with ham flavored seasoning when I have it, and artificial smoke when I remember it. I have to stay clear of all artificial sweeteners because they all give me excruciating headaches and seem to poison my system, but love honey and molasses for added sweetener when needed. Most food seems to need very little salt, but I love adding fresh herbs (or my home dried ones). And as for smoothies? Oh my, I do love my smoothies in temperate weather. I also freeze my own fruit, and my smoothies usually have a Greek yogurt base, with small amounts of fresh squeezed juice in place of milk.
    I use my mom’s recipe for chocolate mix, and make hot chocolate as my cold weather “eye-opener”, adding honey as the sweetener, cinnamon stick and peppermint for some additional flavor boost one or two times each week.
    And that, dear Colleen, is how I am keeping it healthy now, and loving the journey, while maintaining my weight and controlling the diabetes.
    It’s more expensive here in town, but I once raised all my own veggies in my 1/4 acre garden on the farm, and sometimes miss that — until I remember I’m no longer 40 and able to pick and pack the veggies as I did back then.

    Liked by 1 person

    1. Angie, my sweet angel! I am so inspired by your words! You have learned to overcome some health issues that would be crippling to most people. I am in awe of you! I eat quite similar to you. Lots of veggies and fruit. They say to use meat as a condiment to keep healthy. I agree. We all seem to do so much better weight wise when we watch our meat intake. I just read the other day that diabetes is ranking right up with cancer now. It is a sad state of affairs. I blame it on fast food restaurants. It seems like we could have figured out a better way to create jobs in this country. Anyway, thank you so much for being part of my journey and everyone else’s. We are glad to be there for you too! ❤

      Liked by 1 person

      1. Thank you Colleen. Fast food, not much activity as kids now — it all falls into the same trap. So few had diabetes when I was a kid, but now it’s hard to find someone who does not have it. My diet as well as taste, has changed since I have moved to town. The meat is not a necessity now, but we are better educated now about how to find alternate protein, something they didn’t teach much when I was in school, and so many delicious foods we could never find. The combination of new taste adventures and the old health conscious desires are making lots of people re-assess food choices, and now it’s time to take the electronic games away from the kids and limit the usage so they will get outside and exercise more than the fingers.
        As for the jobs, they were lost to cheaper economy for the workers, while gaining more for the owners, and to heck with the health questions. We each have to be our own chemist in order to eat only what is good for us.

        Liked by 1 person

  2. Wow, Colleen, you are becoming an expert in the chemestry of food! You could give classes about this all! Amazing post again and great tips! Thank you so very much for mentioning me because of my little innocent comment 💖

    Liked by 1 person

      1. I think so too. What I also believe is that not every health tip fits everybody! So everybody needs to get into the matter in order to find out what fits them best! You provide a huge range of avices and tips. That’s amazing, Colleen! 💖 💖

        Liked by 1 person

  3. Thanks Colleen. I hope Sugar is better. I guess it makes sense they would have similar problems to humans… I heard a debate on the radio about they recommendations for limiting sugar here in the UK, and they were quite insistent that, as you note, eating fruit is different to drinking fruit juice or smoothies (due to the fiber and the act of actually eating it too). So far I’ve only tried Whey based protein, but even with the best of it sometimes it leaves a milky after taste (and I’m not big on milk) so will have a look (I’ve also seen hemp protein…)

    Liked by 1 person

    1. I have seen the hemp protein too! I am all for renewable protein sources. In weight watchers it was really stressed to eat fruit but in moderation. The every other day smoothie works for me. Have you tried using coconut water for your smoothie? Ritu suggested that. What a good idea! The pea protein has no taste to me. You might like that one. ❤️ Thanks for your support, Olga. You always cheer me on!


  4. Such an important reminder in the numbers associated with fruits…they are my favorite source of fiber…but I’ve learned to limit them a bit, and switch to some (less desirable) veggies. Did you ever think you’d have a BBQ in Colorado..in January ? ☺

    Great post. Love the pups. How sad that one named “Sugar” would have diabetic issues. Hope all goes well. 💖

    Liked by 1 person

    1. Hi, Van! Our January BBQ was amazing! It was one of those perfect days! Sugar is on the mend and doing well. Both her and Spice are 12 years old now. She is so delicate. That is what the disease does to the body – wreck havoc! Thanks for your support always! ❤️❤️❤️

      Liked by 1 person

        1. I know, wasn’t that something? We got a powdered sugar coat of snow last night. It is cold and windy today but they are predicting 60 degrees by Friday. We will fire up the old grill again! 😀 Sitting in that sun this weekend was just marvelous. ❤

          Liked by 1 person

  5. Well done to you Colleen for losing the 2.5lb this week. It looks like you are doing very well with your walking and veg intake, getting yourself on the right track.
    I have bought a new book called ‘The 8-week blood sugar Diet’ by Dr Michael Mosley. It is written for people with type 2 diabetes and recommends a Mediterranean diet in order to lose the visceral fat that is so harmful. Anyway, the diet plan is for 800 calories a day only! I think that is a little too extreme for me, but I have weighed myself, measured my waist, pulse and fasting blood sugar as he suggests, and am starting to adapt many of his recipes to suit me. This morning I had mango and apple with yogurt which was really nice, salad for lunch and will have fish for dinner. Hopefully, I am finally on the start of my weight loss journey now. 🙂

    Liked by 1 person

    1. Judy! I have tears in my eyes at this great news! I think I eat pretty close to the Mediterranean diet (Weight Watchers says that is the best way to eat). I am so proud of you! Wow! 800 calories only? I would think 1200 a day to start and then slowly coming down as you lose the weight would be better. Hopefully, your Dr. is giving you some great advice too. Just don’t limit yourself too much, if you can. Drinking that herbal hot tea at night has been a lifesaver for me. I drink a couple cups of green tea a day also. That really helps to curb your appetite. I am here for me. Message me on FB if you need a boost and we will walk away from the calories together! LOL! You can do this! And, the best part is that in a couple of weeks you will tell a difference and start to feel so much better. I am so proud of you!!! ❤

      Liked by 1 person

      1. Thank you so much Colleen, I have decided also that 800 calories is not going to be enough, so will try 1200 to see how that goes. I am going to get myself some herbal teas to drink as well, instead of always drinking normal tea, as I drink a lot of it, and with milk too! Thank you so much for your support. Yes, I will definitely message you on FB if I need some help. Thank you 🙂

        Liked by 1 person

  6. I’ve just finished a 10 day, err, now 7 day, smoothie cleanse. Nothing but veggies, fruits and ground flax. It was a wonderful detox and I know have more energy than prior to starting it. I lost 11 lbs in 7 days. A wonderful way to kick start a weight loss journey.


    1. I have heard of these cleanses, Rob. How did you feel during this time? Were you dying of hunger? That is always my issue. You know, I was going to get a juicer until I found out that the best part of the fruit (the fiber) ended up in the trash. That is why I got the NurtiBullet RX. It grinds everything up. I wish I could lose 11 pounds in 7 days… Share some of your recipes and what you ate each day. It might be something we all could try. How fabulous for you! Are you snowed in? It was so warm here this weekend we were BBQing! Keep up the good work. Are you back on Weight Watchers? ❤

      Liked by 1 person

      1. It was tough for the initial 3 days, then the hunger went down. My big issue with it was that it’s winter and it’s cold out. Coming home from work, it was tough to have to eat something really cold, when I really wanted something to warm me up. The basic recipe was two cups of spinach or kale (two large handfuls), two apples cored, a cup of berries, a handful of seedless grapes, two cups of water and two tablespoons of ground Flaxseed. They say that you can use Stevia to sweeten it, if you prefer. Each day you can substitute out the fruit. So, certain days would be bananas and strawberries instead of apples and berries. I’m back on low carb again, with a target date of July this year.

        Liked by 1 person

        1. Good for you, Rob! I could probably do this for a couple days and then I would be dead. I have noticed that I get cold really easy now (no thyroid). If I eat it revs up my metabolism again. Now, the summer might be the time to do the cleanse! I will keep this in mind for sure! ❤

          Liked by 1 person

          1. That’s exactly what I was thinking, Colleen. It would be easy to do in the warmth of summer, but I swear, my whole body was freezing when I did this last week.

            Liked by 1 person

          2. That’s what I was afraid of. Definitely a late spring cleanse! I drink hot herbal tea at night (well through the day) and that saves me. My veggie soups, stir fries, etc. are warm. It is too cold to eat salad for every meal! LOL! ❤

            Liked by 1 person

  7. Hi Colleen, wow I am honoured I could encourage you to walk more. Now you got me challenged lol. I have been lazy or more fell in the “I desperately need to blog” trap last week. But that will end this week :-). You got me going lady :-). Thank you very much for that 🙂
    And thanks for your smoothie ideas. I never considered smoothies but like the idea of exchange them for a meal. Just because I like fruit. I’ll think about it.


    1. Bee, thanks for encouraging me to walk more! Today it has been windy and cold with snow flurries. I decided to not walk. That is the deal I made with myself though. I only get 2 days off a week. That seems to keep me in line! That is why I wanted to do this… you encourage me and others to achieve our goals. It just seems easier with you guys all here cheering me on. I hope it is for you too! Enjoy your week, don’t work too hard. ❤

      Liked by 1 person

  8. Happy to be part of the in crowd here… Must say I had a smoothie. Years ago there was a local joint that boasted a fruit/veggie juicing bar and we all thought that was pretty progressive for the 90s… LOVED the juiced combos. That was the closest I have ever come. To that point, I do believe I may turn that around as I remember we have a brand new, never used juicer here in the house as well as seldom, if ever used blender. I could do this.

    Liked by 1 person

    1. For me, the key is to have protein in there too. There are many powders to choose from. I like the pea protein and the chia together. It gives you a fuller feeling. I skipped the juicer because all the good fiber goes down the drain and not in the juice. Try using your blender and see what you can come up with. I think you might be surprised at the results. I know if you use veggies too, it will help you. I like canned beets, pumpkin, and have even added some nuts for protein in the past. The Nutribullet products are just amazing! Good luck and let me know how it goes for you! I love those darn smoothies! 😀 ❤

      Liked by 1 person

      1. Cool, I like the idea of using the nuts, pumpkin, etc. I have been advised by my Naturopath to not use raw curciferous (sp) veggies such as kale in smoothies, as she doesn’t see my body digesting them. I will figure this out. 🙂

        Liked by 1 person

  9. Hi Colleen. Your smoothies sound delicious. I too, love smoothies and often have one for breakfast. I mix it up all of the time using soy milk, skim milk, or Greek yogurt, water, whey or soy powder, various fruits, chia seeds, peanut powder (extra protein hit), various greens. I try to keep my smoothies at about 300 calories. You can also add cocoa powder to a smoothie. I have no recipe. What I put into my smoothie depends on the type of fruit/veg I am using. I always add some cinnamon which helps keep your blood sugar low and is one of my favorite flavors.. My favorite is a chocolate peanut butter banana soothie with cocoa and peanut powders and skim milk.

    Liked by 1 person

    1. Ah, it sounds like we build our smoothies in a similar manner. I had to write down my ingredients the other day when I created my recipe! LOL! The smoothies are really a good food source for those of us who are trying to maintain or lose weight! Thanks for sharing all your ideas. They all are fabulous! ❤

      Liked by 1 person

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