Tips To Make Healthy Changes + Protein Smoothie Recipe

We are just about one month into the year, and I am still going strong on improving our eating lifestyle.  I won’t say we ate horrible, but there was a huge area of improvement. For me through life I have always had the mindset that when I needed to lose weight that I needed to get out the house and go run without really changing my diet.  Well…then 3 kids later and then hitting over 30 and it isn’t quite that easy. The scale was barely moving, and then I had the wake up call that I had to do more than just exercise. With that, Rick and became committed to making household improvements.

I am not going to lie it has not been easy, and often I want to go to my favorite Tex-Mex restaurant and eat Queso.  However, I have made some changes that I want to share to help you on your journey.

Drink More Water

I drink a lot of my calories because I love juices.  By simply adding more water in my diet it has helped me lose the desire to drink all day. It feels me up and helps take away the urge to grab snacks.


Plan Meals Ahead of Time

If you want to change your eating habits you gotta meal plan.  I’ve found when I wait until I am hungry it doesn’t always pan out the best, and I normally end up eating something that is not the best choice.  We now plan out each of our meals.

Sunday I write out each the meals for the week on our calendar.  I also will put on in our online grocery order. At this point I rarely go to the grocery store I usually put in on weekly grocery order.  I’ve found doing an online grocery order allows me to manage our grocery budget and ensure I don’t forget anything.

If you can I would recommend even start cooking some meals ahead of time and eating them throughout the week.  We have a nice size refrigerator by Samsung and it allows us the space to store meals for the week.

We got our Samsung Fridge and it has been a lifesaver for us.  This was the first fridge we have ever purchased so we wanted it to be one that could accommodate a family of 5’s needs. And I can store all the kids lunches, drinks, and still have plenty of room to meal prep.


Swap out Meal for a Protein Smoothie

We have been replacing 1 meal a day by making a protein smoothie.  We typically will have it right after we work out for the day and it will replace either breakfast or lunch. It’s yummy and allows us to watch our calorie intake but still feel full.

There are so many Protein Smoothie recipes you can try from Pinterest.

We love it and my husband makes it super yummy!



3/4 cups of  ice

2 cups water (or milk of choice)

4 strawberries

1 tablespoon of peanut butter

1 banana

2 scoops of protein powder (scoop based on 2 serving sizes)


  • Add ice and liquid mixture to blender and run blender until all ice is crushed. 
  • Add protein powder to the mixture. 
  • Run blender until powder is mixed evenly starting on low power and then increasing gradually. 
  • Add remaining ingredients and blend on high until smooth and creamy.  

If using a high quality blending you can put all ingredients in at one time just be sure to place powder on top of ice and other ingredients on top of the powder.


Clean out the Refrigerator and Pantry

Y’all, we had so many items that needed to be go so it doesn’t stop us from meeting our health goals.  My husband is guilty of waking up in the middle of the night and eating some of his favorite cookies. We completely purged our fridge and pantry of all items that would give us temptations. Let me also say, I want to make a lifestyle change not just diet.  So I am not saying I will never eat some of those treats, because I am a huge believer of doing all things with moderation. However, I think while we are forming a new mindset it is best not to have temptations.


Portion Control

Who else loves going back for another taste of your favorite meals?  I know I do, and that was part of my problem. We had to be aware of the serving sizes, and stick with it.  I recommend looking at what the serving size for the meal or snack you are eating. If a recipe has a specified serving size, I serve our meal accordingly.  What’s also nice about watching your portions, is that we fortunately end up with leftovers for the next day.


Our biggest struggle prior to this has been consistency, so we have been just trying to hold each other accountable.  It’s easy to fall back into old habits, but we work as a team to make sure neither of us slips us.

In addition to these changes we also make sure to workout regularly. What tips have you done that have helped you?


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