Peanut Butter Protein Acai Bowl

Peanut Butter Protein Acai Bowl - love smoothies but finish them feeling unsatisfied? Add some peanut butter, protein powder and a spoon for a refreshing but filling breakfast.

I love smoothies as much as the next basic betch, but rarely do I feel satisfied when I drink one alone for breakfast. It’s not that they can’t contain all the goodies you need for a healthy breakfast, it’s just that I haven’t chewed anything. Cue my obsession with smoothie BOWLS. Exact same ingredients just with a little granola on top and a spoon—makes all the difference. Try this peanut butter protein acai bowl the next time you want to eat your morning smoothie.

Peanut Butter Protein Acai Bowl - love smoothies but finish them feeling unsatisfied? Add some peanut butter, protein powder and a spoon for a refreshing but filling breakfast.

Peanut Butter Protein Acai Bowl

Yield: 1 bowl

Peanut Butter Protein Acai Bowl

Ingredients

  • 1 frozen pack acai (I use 100g packs from Sambazon that you can find at Whole Foods)
  • 1 frozen banana
  • 1/2 cup frozen or fresh blueberries (I like my bowls thick so I usually do frozen)
  • 1/4 cup almond milk (+1-2 tbsp to reach desired consistency)
  • 2 tbsp vanilla protein powder
  • 2 tbsp peanut butter
  • 1 handful spinach (optional)*
  • Topping of choice (granola, fresh fruit, shredded coconut, peanut butter drizzle, etc.)

Instructions

  1. Add all ingredients to a blender. If you have an older blender, it can be helpful to break the acai pack up into chunks beforehand. Start with 1/4 cup of almond milk and if the consistency is too thick, add 1 tbsp at a time until it's at your desired thickness.
  2. Get creative with your toppings. Granola, fresh fruit, dried fruit, shredded coconut, etc.

Notes

*Adding spinach will slightly dull the vibrant purple color of your smoothie bowl. Don't be alarmed if it doesn't look like mine does in the pictures—it'll still be delicious (and have that leafy green nutritional boost!).

http://pumpsandiron.com/2017/07/16/peanut-butter-protein-acai-bowl/

Peanut Butter Protein Acai Bowl - love smoothies but finish them feeling unsatisfied? Add some peanut butter, protein powder and a spoon for a refreshing but filling breakfast.

For the protein powder, I use this raw, plant-based one from Garden of Life. I add protein to smoothies and drinks maaaaybe once a week, if that, so I certainly don’t have an expert opinion on brands, but I do think this one is really yummy if you’re looking for a recommendation! You could also totally make this peanut butter protein acai bowl without the protein powder.

Peanut Butter Protein Acai Bowl - love smoothies but finish them feeling unsatisfied? Add some peanut butter, protein powder and a spoon for a refreshing but filling breakfast.

Some other acai recipes from the archives:

Any time I do a gallery of images like this, I always laugh at how bad my photography skills used to be. I’m no pro now, but jeeze, it looks like I took those early pictures with a throwaway camera in a dark basement (lol).

Happy Sunday, friends!

Healthy Martha’s Vineyard Guide: Where to Workout & Eat This Summer

Healthy Martha's Vineyard Guide: Where to Workout & EatI talk about the Vineyard in passing all the time on the blog, but haven’t ever done a dedicated post with recommendations. This is way overdue! For anyone new to the blog, I grew up on Martha’s Vineyard. And to clarify, I didn’t grow up summering there—my family lives there, I went to high school there, lived there year-round, I’m from Martha’s Vineyard. There’s a big difference. 😉

For anyone who may be planning to spend a weekend or week on the island this summer, I thought it’d be fun to put together all my recommendations for where to workout and grab healthy food. Of course you’ll need to balance out all this health stuff with plenty of ice cream and Dirty Bananas at Nancy’s (it’s vacation, after all), but we can save that for another post.

My healthy Martha’s Vineyard guide:

Where to Workout on Martha’s Vineyard

Yoga

Healthy Guide to Martha's Vineyard: Where to Workout & Eat

what, you don’t practice yoga in gladiator sandals? 😉

I’ve taken two yoga classes on the Vineyard so far this summer and really enjoyed both. The first was a hot vinyasa class at One Hot Yoga in Vineyard Haven and the other was a regular vinyasa at Yoga on the Vine in Edgartown (<– this studio also offers Stand Up Paddle board yoga at the beach!).

While I haven’t done it myself, I’ve heard talk of a goat yoga class in Chilmark in which baby goats run around frolicking as you practice and apparently it sells out weeks in advance. My mission for summer 2017/life is to do this.

There are several other yoga studios on the island and the website Martha’s Vineyard Yoga Classes actually aggregates them all so that you can see what’s offered that day across all studios. My friends love the Yoga Barn in West Tisbury (doesn’t the space look beautiful?!) but I haven’t been personally.

Group Fitness

Outside of gyms (Mansion House, YMCA) which offer group classes, there aren’t a ton of options for fitness studios on the island—that I’m aware of anyway. Evolve in Edgartown offers Pilates mat, reformer and tower classes, as well as barre, TRX, Pound and indoor cycling. I’ve only taken their indoor cycling class but loved it. I was so impressed by the studio—just as nice if not nicer than a studio you’d find in the city! There’s also a CrossFit in Vineyard Haven and this website aggregates all the fitness classes offered on the island so I’d check there for any I might be missing.

I want to focus this post on local businesses but I should mention that this summer SoulCycle is doing a pop-up in Edgartown for the month of August.

Running

My favorite place to run in the summer is along State Beach early enough in the morning to avoid the beating sun. There’s a bike path along Beach Road the entire length of beach and you can finish your run by jumping into the ocean for a dip (the BEST after a hot summer run!).

If you’re worried about getting lost, there are convenient bike paths along the major roads down island (Edgartown-Vineyard Haven Road, County Road, the half of Barnes Road by the airport).

If you’re looking to run through the woods, there are trails throughout the Southern Woodlands and around the airport in the State Forest (<– these paths are also paved). There are wooded options up island as well (we used to run loops around Peaked Hill for cross country practice in high school) but they’re harder to find and not as convenient as down island.

Where to Get Healthy Food on Martha’s Vineyard

Grab ‘n Go Food

Veggie wrap from Edgartown Meat & Fish Market on Martha's Vineyard.

veggie wrap from Edgartown Meat & Fish

My mom and I are obsessed with Not Your Sugar Mamas in Vineyard Haven. You might recognize the name from their line of chocolate bars, but they also have a little cafe now that serves up organic, vegan, gluten-free deliciousness. For breakfast they have smoothies, oatmeal and smoothie bowls (you know I’m all about that acai bowl life!). For lunch they have sandwiches (the chickpea salad sandwich is OMG), grain bowls, soups and flatbreads. I’d recommend budgeting a little time if you go there—the line can be long and they prepare everything to order so there’s usually a wait.

Another great spot if you’re looking for a massive menu of organic smoothies, smoothie bowls and juice is Blissed Out on Main Street in VH.

Rosewater in Edgartown has a great menu of sandwiches (all of which can be made in bowl form instead) and an array of prepared foods. They have a small seating area so you can choose to dine in (you still order at the counter) as well as take things to go. In their refrigerated section they have a delicious chia seed pudding with granola that I’ll grab for a quick breakfast.

If you’re vacationing on the island without a car, this one might be a little out of the way, but Scottish Bakehouse in VH has local eggs and meat, lots of prepared foods and yummy sandwiches and lunch dishes to order. They also have some great vegan options and, as the name implies, plenty of baked goods (not exactly “health” foods but good for the soul!).

*As a side note, I’m pretty sure Scottish Bakehouse breakfast sandwiches saved my life a few hungover mornings in my early 20’s. 😉 And speaking of breakfast sandwiches, does anyone reading this remember Biga?! Best breakfast sandwiches of all time. We’d skip school during study hall in high school to go get them. RIP Biga.

I’ve only been a couple times, but 7a Foods in West Tisbury is another great option. When possible, everything is sourced locally and the menu varies with the seasons accordingly. Think sandwiches made to order, prepared foods and baked goods.

My go-to stop for picking up lunch on the way to South Beach is Edgartown Meat & Fish. Not only can you buy beer, ice and snacks for your cooler, but their wraps are the bomb.com. I always get the veggie wrap (pictured above).

If you’re looking for sushi to go, they have a chef at Edgartown Meat & Fish and I’d also highly recommend The Net Result in VH.

Sit-Down Meals

Indonesian Gado Gado Salad from Little House, MVThere are so many good restaurants on the Vineyard and you can find something (or several somethings) healthy on the menu at most, so I don’t really know how to narrow down this last section. I’m just going to share a few of my favorite spots that serve up quality food and tell you what I usually order.

For breakfast I love Among the Flowers in Edgartown. It has traditional diner menu items (eggs, home fries, etc.) but better quality. It’s not all bathed in grease and the eggs don’t look like they were poured from a box. You can get fresh avocado on the side, which is a small details but what can I say—I’m basic and this is major bonus in my eyes. In addition to your standard breakfast options, they have this delicious breakfast bowl of veggies, lentils, avocado and fried eggs that I love (but I usually order it without the greens because I find they make it a little runny). Great lunch and dinner menu here, too!

As I mentioned above, Rosewater (also in Edgartown) has good breakfast sandwiches and a delicious breakfast bowl option. You order at the counter but there’s seating available as well.

For lunch I love Slice of Life in Oak Bluffs. Their salads are the bomb.com and big enough to fill you up. My go-to is usually the Asian Salmon Salad. Other than that, I’m usually a grab-n-go-to-the-beach girl when it comes to lunch (see above for options).

For dinner, I don’t even know where to start—so many options. I go to Little House in Vineyard Haven with my parents frequently. They serve breakfast, lunch and dinner but I’ve only been for dinner (the Indonesian Gado Gado Salad is my jam). State Road in West Tisbury and Beach Road in VH are awesome. I haven’t been yet, but I hear rave reviews about Behind the Book Store in Edgartown. If you’re heading way up island and want something a little fancier, Outermost Inn.

Did I miss anything? Add your healthy Vineyard recommendations in the comments! I haven’t lived on the island for a decade now (yikes I’m getting old) so my knowledge of new businesses is limited to summer visits. I’m sure I missed a few gems!

 

Kettlebell Circuit Workout with AMRAP Finisher

This kettlebell circuit workout will take you 18 minutes to complete (45 seconds work/15 seconds rest). You'll then do a 3-minute core AMRAP to finish.This post is sponsored by ProSource. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

Hello again, friends! After a week vacationing at home on the Vineyard, I’m back to work.

When Joe and I moved into our current building a little over a year ago, my kettlebells got placed in storage and they’ve stayed there since (if you’ve been following me on IG stories for a while, you know how scary my storage unit is—I’m not going down there willingly! haha). I’m so excited to be partnering with ProSource on today’s kettlebell circuit workout because thanks to them, we’re bringing this awesome piece of training equipment back into the mix here on P&I!

I’m using their 20-lb kettlebell for this workout. As someone who lives in a tiny city apartment and has to worry about downstairs neighbors, I love that it’s vinyl coated. That helps a bunch with reducing noise and protecting my floors in general. If you’re looking to invest in multiple kettlebells for your at-home gym, these are also a great option because of the color coding by weight.

One of the first things I look for in kettlebells—especially the medium and heavy weights—is a handle that’s wide enough to grip with both hands, which this one is. It has a large, smooth handle and is going to get a ton of use in my apartment!

Other than a kettlebell, you’ll just need a mat for the 3-minute finisher at the end of the workout. I’m using ProSource’s Exercise Puzzle Mat. It’s thicker than the yoga mat I typically use when working out at home which is awesome for the heavier weight. I’m sure my landlord appreciates the extra padding as I’m thumping around a 20-lb kettlebell on his floors! It’s easy to snap together and I love that you can assemble it small or big to fit your space and the exercises you’ll be doing. It also comes with a border to make the edges look clean and finished which is a major bonus when you film yourself doing burpees for a living. 😉

ProSource Reader Discount

ProSource is generously offering you guys 15% off their kettlebells and exercise mats with the code PERRY15. Hop on over to prosourcefit.com and get shopping!

Kettlebell Circuit Workout with AMRAP Finisher

Equipment I Used:

The circuit portion of today’s kettlebell circuit workout will take you 18 minutes to complete. We’ll use an interval structure of 45 seconds of work and 15 seconds of rest as we go through the circuit three times. After the circuit, you’ll have a 3-minute AMRAP to finish.

As I mentioned, I’m using 20-lbs, but you should pick a weight that challenges you and works for your individual fitness level. If you’re newer to using kettlebells, always go lighter than you think you can handle until you get the proper form down correctly. If you’re new to working out in general, I’d recommend meeting with a trainer in person to most effectively learn to use kettlebells safely before attempting an at-home workout on your own with them.

In the video, I spend the first few minutes breaking down the exercises so those just starting to incorporate kettlebells into their training. As with all workouts, be sure to warm up beforehand. Listen to your body and modify or stop as needed.

This kettlebell circuit workout will take you 18 minutes to complete (45 seconds work/15 seconds rest). You'll then do a 3-minute core AMRAP to finish.

Exercises in this Workout

Kettlebell Circuit:

One-Arm Kettlebell Swing (right) | This is your basic kettlebell swing, but holding on to the bell with only one hand. The main form difference is that your hand will rotate with the swing, as opposed to a two-hand grip where your knuckles are always facing out. Start with the bell on the floor, gripping it with your right hand, feet shoulder-width apart with a slight bend in the knees. Swing the bell back between your legs, thumb-first, hinging forward with a neutral spine. As you explosively swing the bell forward and up, thrust the hips powerfully forward, rotating your hand so that knuckles face forward, bringing the bell up to chest height. Swing it back down, again rotating the bell so that your thumb leads the way.

Windmills (right) | Start in a standing position, feet a little wider than shoulder-width apart, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down from the hips, keeping legs and the arm holding the kettlebell straight (but don’t lock out the knees). Lightly touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly rise back up to starting position. A good way to maintain proper alignment during this is to look up at the kettlebell the whole time.

Goblet Squats | Stand with your feet about shoulder-width apart with your toes angled slightly outward. Hold a kettlebell in both hands, cradling it at the base of the handle at your chest. Keeping your torso as upright as possible (you don’t want to hunch forward with the weight of the bell), squat down, trying to get your bum a bit lower than your knees. As you bend the knees, they should track in line with the angle of the toes and not jut forward of them. Keep your elbows in tight as you squat so that they come down on the insides of your legs. Once you reach the bottom of your squat, weight in your heels, power up to standing, thrusting the hips forward slightly at the top as you squeeze those glutes.

One-Arm Kettlebell Swing (left)

Windmills (left)

High Pull – Squat Jump Combo | Start with feet about shoulder-width apart and kettlebell on the floor in front of you. Squat down keeping chest open and spine neutral and grip the kettlebell. Start to straighten the legs to stand as you lift the kettlebell. When the bell gets to about hip height, bend the elbows, pulling them up towards the ceiling and bringing the kettlebell under your chin, keeping it close to your body. Reverse the motion, returning the bell to the floor. From there, release the kettlebell with your hands and do a jump squat.

AMRAP Finisher:

10 Russian Twists > roll through to plank > 10 Mountain Climbers | Start sitting on your tailbone, feet hovering off the ground, kettlebell held at chest. Twist to to the right and left 10 times (5 times to each side) then place the kettlebell on the floor to the side. Cross feet at the ankles and roll back, lifting your hips off the ground to gain momentum. Roll forward bringing hands to the ground and jump feet back to a plank position. Do 10 mountain climbers (5 to each side). Jump through, landing back on your bum and start from the top.

This kettlebell circuit workout will take you 18 minutes to complete (45 seconds work/15 seconds rest). You'll then do a 3-minute core AMRAP to finish.

If you guys are digging this kettlebell circuit workout, let me know in the comments! I’ll put together more kb workouts. I used to post kb routines all the time when I first started blogging, but looking back at those old posts, I cringe at my form in a couple of the moves. I felt the responsible thing to do was to get better at the exercises myself before teaching you all! Not that I’m perfect now, but damn. Much improved. 😉

Big thanks to my home away from home, Btone, for serving as my video filming studio!