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"The latest Fitness and Nutrition information"

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Nutrient Dense Green Smoothie

You go to your fridge, or your office fridge, and there it is another salad. Maybe it is time to switch it up! You know that you still need to get in your greens each day, but possibly you are lacking ideas other than salad.

Check out my recipe below for a Green Smoothie. It’s not only a great way to make sure you get your ‘greens’ in (especially Kale & Spinach), but it also tastes great!

Smoothies are all the rage lately, but there’s good reason for it.  Plenty of good reasons, actually.  Here’s my TOP TEN:

1. Smoothies are a great gateway to breakfast if you are someone that can’t stomach eating in the morning.
2. There are so many smoothie recipes you can make, so it’s easy to keep it fresh and interesting, if you like variety.
3. You can take them with you ‘on the go’ when you’re in a hurry or at work.
4. Smoothies are usually easy to digest and low in sugar and carbohydrates, if you’re careful.
5. They are a great way to use up greens and fruits that are on their last legs in the refrigerator.
6. Smoothie ingredients are typically high in vitamins and antioxidants – often a healthy choice!
7. Smoothies take very little time to make – you get a great nutrition punch, with little effort.
8. Smoothies do not leave you feeling over full and lethargic like a big meal might.
9. Smoothies can be high in fiber, which help keep you regular.
10. They taste great!


1/4 cup Pineapple (or any fruit you have to use up)
One stalk Celery (optional)
2 cups Water
2 halves Lemon (squeeze it into the blender for a little citrus zing)
Handful Ice
Handful Spinach
Handful Kale (or whatever green leafy vegetable is leftover in your fridge)

Blend everything together and you have a delicious meal! See more on how to blend here.

Try it out and let me know what you think!

Looking for more Recipes’? Check out our recipe page here.

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I bought an Avocado, now what?
You went to your local grocery store and hearing about the awesome benefits of Avocado’s you bought one. Now what?
Let’s start with some basics:
  • Avocados are high in carotenoids which aid in eye health and help prevent macular degeneration and cataracts.  
  • Avocados are also high in fiber making you feel more satisfied, longer which may aid in weight management.  
  • Avocados are high in folate which helps to lower our incidence of heart disease.
  • Avocados are high in Vitamin E, which protects against many diseases and helps maintain our overall health.  
  • Avocados are high in monounsaturated fats, which help with cholesterol control and aid in the prevention of heart attack and stroke.  
Stats: Of the 22.5 grams of fat a medium sized avocado contains, nearly 2/3 of the fat is of the heart-healthy monounsaturated variety.  
Purchasing: When you are choosing your avocado, if the avocado depresses a little with a gentle press of your thumb, you know it's ripe and ready-to-eat. If the avocado does not depress with a gentle press of your thumb, it is considered still "firm" and will be ripe in a couple of days. If the avocado feels mushy or very soft to the touch, it may be overripe.
Tips & Tricks:
Avocados are a great choice for a healthy snack, but don’t eat the whole thing at once, as it can be too many calories and grams of fat for one serving. ¼ of an avocado is the perfect serving size for one person.
If you are cooking (or snacking) for two, then using half the avocado is perfect.
For a quick fix with minimal time and very little hassle just add a little pepper and a spoon, or slice it into your salad, mash and spread on sandwiches, or put ½ in a smoothie.
To ripen them faster at home, put them into a brown bag.
To keep them from ripening, put them in your refrigerator.
Do not ever microwave! You will destroy the taste of the Avocado.
Watch my quick video below to see more on how to store Avocados using the Avo Saver. Don’t see a video? Click here.
For more ideas about how to use an Avocado, check out my Blog on Alternative to Spreads
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How to Read a Restaurant Menu for Your Health

Did you know food selections are strategically located on menus, based on human research?  Read on to understand how menus are created and how you can use this tip towards your healthy lifestyle pursuit.

Recently, I shared on the blog a simple and great tip from a client about reading a restaurant menu online PRIOR to going to the restaurant.  (Read more on that here.)  However, this may not always be possible.  So what do you do then?

Restaurant Menu Awareness

Recent studies on restaurant menus found that typically when you open up a menu, your eye naturally wants to deviate to the top right hand corner.  What they also found is that when they put their most tempting, yummiest, and unhealthiest choices in the top right hand corner, people are going to order those more.  This holds true for most chain restaurants in particular.  Next time you go to a restaurant, check it out!

If you want to maintain your healthy lifestyle, you are going to want to avoid or limit the number of items that you order from the top right hand corner.  Instead, on the next menu that you open, deviate your eyes down to the bottom left as these are usually healthier options.

Interesting?  I'd love to hear which restaurants you find this tip holds true for in the comments below!

Thanks to my favourite dad for the tip!

Looking for nutrition advice?  Check more out here.

Want to become a part of our community?  Subscribe here.

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Simple Restaurant Tip You have decided to go out for supper to your favorite restaurant which you know has amazing food that will support your healthy lifestyle. It’s time for a night off of cooking, and this will be the perfect solution. You arrive at the restaurant, open the menu, and the only thing you see:  Deep fried yummy menu items staring you in the face! Then, your eye wanders and you see pictures and specials and oh so many more temptations! Does this sound familiar?

If it does, then keep reading!


Remove Restaurant Temptations

1)    First, decide which restaurant you want to go to.

2)    Check out their online menu.

3)    Choose what you are going to order from their online menu, which will support your healthy lifestyle. (Choose a backup as well, just in case there is a last minute menu change.)

4)    When you get to the restaurant and your server arrives with the menu…DON’T OPEN IT!! Remove the temptation right then and there!!

5)    Order the item that you pre-selected at home and remember to order dressing’s on the side.

This is such a SIMPLE thing to do, but SUCH A BIG ONE.  By not looking at the menu, you don’t have the pictures staring you in the face, tempting you to the deep fried treats.  As long as you don’t see it, you are a lot less tempted and you can stick to your game plan.

Try this tip on your next dinner out and let me know how it works for you!

A big thank you to one of my clients for submitting this tip to our community. Do you have tips that will benefit everyone in the community? Please share them in the comments below or here.


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Do you ever complete repetitive tasks, sitting, at your desk all day?  Have you ever considered walking while you work?  If your answer is yes, I have a solution for you!

Each month it normally takes me quite a few hours to complete all of my client fitness planning. I would complete this, while sitting in my office chair, for hours, and I realized there had to be a better way. 

I had been keeping my eye on treadmill desks and stand up desks for quite some time.  They can become quite pricy, so my research continued for a solution that was easy to use, budget friendly and works in the space you already have.

SurfShelf was the answer to all of my challenges. Not only can I utilize the SurfShelf on my treadmill, it is also compatible with the elliptical or stationary bike! It is a really awesome tool to add some physical activity to your day while doing repetitive tasks on your computer. I suggest that if you are interested in purchasing a treadmill desk try out the SurfShelf first. It’s a good way to practice and get a sense of whether or not you would actually utilise a treadmill desk or not.

Curious to see what it looks like in action?  See it here while I demonstrate! 


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