The Blendicano: Starbucks-Gone-Healthy

Why, hello there! For those of you who follow me on Instagram, you may have seen one of my recent pictures of a drink from Starbucks called "the blendicano". Lots of people were curious as to what it is; and for those who still are, well, here ya go.

*I take NO credit for creating this blendicano mixture. It is a drink created by one of my favorite fitness coaches/inspirations, Mshell (Michelle Bishop). To check out her AMAZINGNESS, click here.  It is the new rave on social media, just look up #blendicano on twitter/instagram and see for yourself.

THE BLENDICANO: What? Why? How?

What: the "blendicano" is a low-calorie/low-EVERYTHING (except caffeine, obvs) drink that resembles a frappachino. For lovers of Starbucks' famous frapps, this drink is definitely similar without the loads of sugar and fat. Personally, everytime I've gone to Starbucks, I've gotten a mocha cookie crumble frapp or a caramel crunch ribbon...until I realized how much CRAP is in them. YES, they are good once in a while. But for as often as I was getting them...yikes. So now, when I need an extra caffeine boost, here we are :)

Why: for those of us who adore coffee (although, i've been trying to curb my addiction...), this blendicano is the PERFECT waker-upper for anyone. Plus, it's way better than just your standard black coffee every morning. With 4 espresso shots and some caramelly-cinnamonny heaven, of course your day will automatically be better. And you won't get the sugary rush as you do from a frappachino.
No one is quite sure how many calories are in this drink, but the number is between 10-24 calories. So, yeah, I'd say it's pretty worth it.
Also, everytime I've ordered it it's been about $3.50 - a LOT cheaper than a frapp!

Most importantly...How: So here's where it gets iffy. It's a bit confusing to order. BUT DO NOT BE SCARED. I am a very shy person and I get uncomfortable when I know I am flustering people, so I try to avoid it all costs. And, you can to. Just. Be. Polite. Smile, and don't act impatient.

Say these EXACT words, in this order, and they'll understand you. Trust me.

Quad Espresso
Venti scoop of ice
2-4 (your choice) pumps of sugar free caramel OR vanilla syrup
Blended

For extra taste, add cinnamon and splenda :)

BAM. If you don't think you can handle 4 shots of espresso, you can always order triple espresso or double espresso instead and it's the same drink!
The baristas will most likely have confused looks on their faces. They will tell you it will be a weird consitency. They will tell you it needs a base (like they use for their frapps!). Don't worry, it will turn out right. The first time I tried it, I said yes to them adding a base. It tasted the same either way! It also may be pretty thick, but its supposed to be. Yet, above all else, it will be satisfying.

how the finished product should look

no set price, but typically $3.50

and there you have it.

-Lyndsey

PROTEIN: What, Why, and How?

Well hello again, lovlies! It is currently 65 degrees & raining here in good 'ole Vermont, which is perfect writing weather in my eyes.
First things first - a giant shoutout to anyone and everyone who checked out my first blog post. The turn out was AMAZING. So, thank you all. I hope you continue to follow me along. If you haven't seen it yet, click here.

Now down to the basics. Who likes PROTEEEEEIINN? This girl. But, why?

I know that when I used to hear this word, I didn't even think twice about what it was. Who cares? I associated it with those big muscly men and how they drink those weird, milky drinks (protein shakes), so of course I didn't look into it.

However...

Protein is essential- FOR EVERYONE. I could always give you the straight-up definition of protein, but thats some long, wordy, scientific blab that I will condense. Proteins, in our cells, tissues, organs, muscles, etc, are constantly broken down and replaced. They are the building blocks for everything in our bodies. When we take protein in via food, it is digested into these awesome things called amino acids, which then replace these proteins in our bodies. And just in case you were wondering, there are 2 types: complete (provides ALL essential amino acids, like in meat, eggs, etc) and incomplete (provides ONE or some essential amino acids, like in beans or rice).

Recommended Dietary Allowance for Protein
	Grams of protein needed each day
Children ages 1 – 3	13
Children ages 4 – 8	19
Children ages 9 – 13	34
Girls ages 14 – 18	46
Boys ages 14 – 18	52
Women ages 19 – 70+	46
Men ages 19 – 70+	56

But only those bodybuilder dudes need protein, right?

WRONG. We all need it. And protein is in almost everything, so, don't worry; a lot of us are taking in protein without even realizing it. Protein is associated with these stereotypical muscle-men (AND WOMEN!) only because muscles are fueled by protein, so these athletes inhale protein on the daily through meat, eggs, peanut butter, and protein shakes.

Yes, I drink protein shakes and eat protein bars. No, I do not look like Serena Williams, and neither will you if you increase your protein intake. By doing so, you'll feel more energized, and your muscles will recover quicker if you do any type of exercise. SO WHY NOT.

And now for Lyndsey's help: as a girl who doesn't eat meat (not labeled as a vegetarian, I've just never liked meat), getting enough protein can be very challenging. But no fear; GOOD FOODS are here :)
Since I don't want to give away all of my secrets in one post, these are just a few of my favorites...

                               Egg whites with salsa and spinach. YUM.

Smoothies: mixed fruit, vanilla greek yogurt, ice, almond milk, peanut butter

Quest Bars: OH MY HEAVENS. I'm usually not the biggest fan of protein bars because they are so processed and contain many unnatural ingredients, but Quest Bars are a life saver. They are the most natural protein bars on the market; they are LOW carbs and sugar, with high fiber and 20g of protein. Also, they are the most delicious snacks ever. Apple Pie is (obviously) my favorite- no joke, these things are REAL. 

Also unpictured- veggie burgers. Loaded with protein, and super delish. My new favorite dinners.

So although those are only a few, there are literally HUNDREDS of foods out there packed with protein. If you want some more ideas, click here.

Hope you all enjoyed my point of view on this new trend; it's definitely a BIG topic that is still being studied. For any questions, the comment section is open for everyone!

Until next time...
Lyndsey

Numero Uno: What's to Come?

Hello, world! Welcome to this wonderful world of food, exercise, and happiness.

SO here's the deal: My name is Lyndsey Clos and I have been on this crazy planet for 16 years. I live in a small town in Vermont (where's that?), aka health capital of the US. I have a large family, including my madre, my padre, 2 sisters, a brother, and 1 hermit crab. I have lived in a multitude of places, such as NH, IN, KY, and OH. I'm going into my senior year of high school and I am ECSTATIC to go off to college next fall.

But...why did I create this blog? Who cares?

Just less than 2 years ago, I was almost 200 pounds, brownies were part of my everyday meals, and physical activity was absolutely unheard of in my daily routine. I was constantly uncomfortable in my clothes and hated gym class/sweating.
But today?
I'm happy to say that I have completely turned my life around. I now live off of endorphins, strawberries, and sweat. I work at The Edge, a local gym/health facility, and I am currently studying for my personal training certification (for my senior project at my school). I also teach a yoga class every week at an elderly home because I adore spreading my passion with others (you guys, these old people are SO CUTE).

And yes. I am only 16.
So if I can do it, so can you.

I am NO genius in this area of health and fitness. Everything I've learned thus far has been from personal experiences, fitness trainers at my gym (Rachel Rubin is AMAZING), fitness coaches on social media, and blogs just like this. Every single day I learn something new and I am so thankful for all of the marvelous mentors I have in my life.

So that's why I am here - to give back and help others through what has helped me so tremendously. Like I said, I love spreading my passion for these things with people. And with social media these days, it is so easy to find great recipes and do-able workout routines.

This blog will mainly consist of my favorite food combinations that I have found or discovered, as well as exercise tips and workouts. I am "on a budget" because healthy food is obnoxiously expensive, as is a gym membership; therefore, I find the cheapest ways to eat and exercise (while still being healthy).

Food is meant to be ENJOYED, not neglected or scarfed down. It took me years to figure this out, and I am so glad I did. And exercise? It's not only to lose weight. It's to keep our hearts and minds happy.

I hope you all enjoy what's to come and join me on this crazy, tough, life-changing journey.

-Lyndsey

one of my favorite snacks: pomegranate seeds/blueberries

helllllo energy!