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Blueberries are heart healthy!

7 Reasons to add Blueberries to your diet:

* They are a great source of Vitamin C
* They are high in fiber
* They protect against muscular (eye) degeneration
* They protect against colon and ovarian cancer
* They are rich in vitamin E, riboflavin, niacin, and folate
* They are great for the digestive tract (they keep things moving)
* They help protect your body from free radical damage (the aging process)

They taste great!

Try this yummy Blueberry and Yogurt Smoothie Recipe

1/2 Cup Frozen Blueberries
1/2 a Banana
1/2 Cup of yogurt (Plain Greek) or (low fat Vanilla)
1/2 Cup of Apple or Orange Juice (water if you want less calories)
Enjoy!

Eat Snacks That Fuel Your Body and Give You Energy!

Great Snacks are ones that include healthy nutrient dense foods. Unprocessed whole foods make incredible snacks to fuel your body throughout the day and provide the energy you need to perform at optimal levels.
Enjoy some of these mid morning or late afternoon:

* Apple with cinnamon
* Raw Almonds
* Carrots dipped in Hummus
* Banana
* Celery with Natural Peanut Butter
* Fruit Smoothie
* Raw Walnuts
* Low-fat Yogurt
* String Cheese
* Frozen Grapes
Have a Fit and Fabulous Day!

Healthy Living Tips!

5 Healthy Living Tips for a Better Life


Eat more nutritious high fiber foods~ Healthy eating means getting plenty of colorful fresh fruits, vegetables, whole grains, beans and lean protein.

Reduce and balance your fat intake~ Research shows it’s best to keep fat calories around 30% of total calories.

Drink plenty of water~ 8 glasses of water a day.

Exercise regularly ~ Physical activity keeps you fit and heart healthy.

Eliminate negative habits~ Gradually replace bad habits with healthy new habits.

Clean Eating Book~ 200 Mouthwatering Recipes!

Yummy Heart Healthy Breakfast Bars!

Ingredients:
2 cups bran flakes, crushed
2 cups oatmeal
2 tablespoons wheat germ
1 1/2 tablespoons cinnamon
1/2 cup plain nonfat yogurt
1 cup unsweetened applesauce
1 teaspoon vanilla
1/3 cup honey
1 eggs, beaten
1/2 cup skim milk powder
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cup raisins
Directions:
Preheat oven to 350°F.
Crush cereal, and place in a medium-sized mixing bowl. Add oatmeal, wheat germ, and cinnamon; set aside.
In a medium mixing bowl, combine yogurt, applesauce, vanilla, honey, beaten egg, and skim milk powder: mix well to combine.
Add baking soda and baking powder to the yogurt mixture. Mix well.
Gradually add the cereal and oatmeal mixture to the yogurt mixture and stir well.
Add raisins and mix to combine.
Scoop a heaping tablespoon of the batter and roll it into a ball. Place onto a
non-stick cookie sheet, or lined with baking parchment, and lightly flatten.
Bake at 350°F for 15-18 minutes. Makes 24 bars.

Enjoy!

Great Buy! Healthy Meals from Trader Joe's Cookbook

Go Bananas!

Bananas are a Superfood for your heart, providing an excellent source of vitamin B6 and a good source of potassium, fiber and vitamin C.

Banana Smoothie

2 cups low-fat milk or (soy or almond milk)
2 medium frozen bananas
1/4 cup honey
1/2 teaspoon vanilla extract

Combine all ingredients in a blender until smooth.
2 Servings

ENJOY!

Quinoa is believed to be one of the healthiest foods on the planet!

Quinoa is an ancient seed that can improve your health! It is considered a complete protein and a superfood. It is a great source of calcium, magnesium, and B vitamins.

Enjoy this nutrient dense breakfast

1 Cup cooked Quinoa
2 tsp of pure maple syrup
1 tsp of chopped walnuts
1/2 cup of raspberries

Setting Fitness Goals For The New Year!

Three Important Steps for Success

1. Write Down Your Goals: Writing down your fitness
goals is your first step to achieving the goal. Be
specific about what you want to accomplish. Writing
out your goal sets your commitment. It is a promise to
yourself.

2. Take Action: Mark your fitness classes and other
exercise programs on your calendar. Exercise at least
3-4 times a week.

3. Find Solutions/ No excuses:
Write down your most common excuses for not
exercising or eating poorly,then find a positive
replacement. Tell yourself that you can do it.

Healthy Tips For The Holidays!

1. Make time for exercise during the holiday months. A thirty minute walk can burn off a piece of yummy pumpkin pie.
2. Don't arrive to a party hungry. Eat an apple before you go.
3. Limit your alcohol intake to one to two drinks. Calories from alcohol add up quickly.
4. Drink Plenty of water.
5. Watch your portions. Eat what you enjoy in moderation.
6. Enjoy your family and friends.
7. Spread the LOVE!

Interval Training For Optimal Fat Burning!

You can do this Walk/Run workout on a treadmill or outdoors.

Warm up: Walk 3 minutes
Power walk: 2 minutes
Run fast (but don't sprint): 2 minutes
Repeat Steps 1 & 2: 10 times
Cool down: Walk: 2 minutes

2 of My Favorite and Very Effective Core and True Strength Exercises!

My all time favorite true body strength and core exercises are PLANK and PUSHUPS

Hold Plank for 30-60 seconds, whip out 10-15 Pushups and repeat for 3 sets.


How to do Plank
1. Lie face down resting on the forearms,palms on the floor.

2. Push off the floor, raising up onto your knees(beg. level), or on your toes(advanced level).

3. Keep your back flat, in a straight line from head to heals.

4. Contract your abdominal and don't let your back sag or your rear end pike.

Pushups can be done on your knees or up on your toes.


Enjoy!

Aging and Eating Healthy- Blueberry Bliss Smoothie Recipe!

Eating a healthy diet rich in nutrients helps reduce the signs of aging. Fruits and vegetables, protect the body from free-radical damage. Incorporating more fruits and vegetables into your life has many health benefits. Just to name a few it helps fight heart disease, cancer, and my favorite wrinkles.

Enjoy this Healthy Aging Blueberry Bliss Smoothie Recipe.

2/3 Cup Cranberry-Raspberry Juice

1 Cup Blueberries ( you can use frozen)

1/2 Cup Seedless Red Grapes

1/4 Low-fat Plain or Vanilla Yogurt

I Believe Food Can Heal!

Drink Up!

Natural Skincare Book! I love it!

4 Tips For Healthy Skin

Follow these simple tips for a healthy and glowing complexion.

~ Eat a healthy diet that consists of fruits and vegetables and you will receive many anti aging benefits.

~ Get your beauty rest...Sleep is a pure beauty secret.

~Moisturize and cleanse your face morning and night.

~Drink water... at least 8 glasses a day

Easy & Healthy Shrimp Mango Stir Fry! All ingredients can be found at Trader Joes!

Shrimp Mango Stir Fry

2-tablespoons water
1/2 onion, chopped
1 package frozen TJ's Melange-A-Trios (frozen bell pepper mixture)
1/2 package frozen TJ's Mango Chunks
1 package frozen TJ's cooked shrimp,thawed
2 pouches frozen TJ's Organic Brown or Jasmine Rice, or 4 cups cooked rice

1. Heat 2 tablespoons water in wok or nonstick skillet over med-high heat and cook onion 3 minutes; add peppers and cook until crisp-tender.
2. Add mangos and stir until thoroughly heated.
3. Add shrimp and heat until shrimp is warm.
4. Heat rice according to package direction.
Serve Shrimp over rice.
ENJOY!

344 Calories
1.5 Fat
24 g protein

Check out the Book in Blog Below....

This Book Rocks! Easy Recipes that taste Great all ingredients from Trader Joes!

Yummy Smoothie Recipe!

3/4 Cup of Almond Breeze or Apple Juice

3/4 Cup Yogurt
( I prefer Greek because it's higher in protein and lower in sugar)

1 Cup Mixed Berries

(Optional) 1/2 Banana

Add water if you need to make it thinner

Enjoy!

Just Some Tips!

* Always eat breakfast

* Ditch the Soda

* Keep Healthy Snacks in Reach! (Apples, Raw Almonds, Carrots, Plums)

* AVOID FRIED FOODS

* Drink at least 8 Glasses of water a day!