Very Berry Smoothie

This shake is packed full with fiber, healthy fats, phyto-nutrients, protein and probiotics making it an excellent choice for breakfast, lunch, or dinner! Summertime is a perfect time to put these berries to good use! BLEND THIS: 12 oz water 1 cup spinach 2 cups frozen mixed berries 1/2 cup plain low-fat yogurt 2 scoops…

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Cranberry Cleanser

Cranberries are a superfood associated with many of our holidays. Because it’s high in Fiber, Vitamin C, and Vitamin E, we should be incorporating them into our diet throughout the year! Here’s a great smoothie recipe to help you do just that! Ingredients 2 cups fresh kale 1 cup water 1 cup cranberries 2 oranges…

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Mind Full or Mindful

“Mindfulness” has become a buzz word these last few years. Lots of people talking about “being present” and “living in the now”… But how are you truly practicing these concepts? Are you able to clear your mind and fully be present in your day to day life? We are a sleep deprived, insomniac, grinding, hustling society…

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The Best Tip Ever

When starting a new fitness regimen, everyone wants to know the best fitness tips and tricks to get results as quickly and efficiently as possible. They want to know what to eat, what supplement to take, which exercises to do, etc. What most aren’t expecting to hear is this… If you can’t keep yourself honest,…

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Ginger Berries Oats Smoothie

Ginger is more than a spice for cooking. It has tremendous medicinal benefits as well which makes it a great option for smoothies! Here are just a few: Ginger has powerful anti-inflammatory and antioxidant properties. It can be used to treat many forms of nausea. Ginger can reduce muscle pain and soreness. It can lower…

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Lemon Garlic Tilapia

Why eat tilapia? Growth and Development: One of the most important aspects of tilapia is its impressive protein content, making up more than 15% of our daily requirement in a single serving Weight Loss: Unlike many other animal products, fish like tilapia are high in protein but low in calories and fats. Bone Health: One of the…

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What Fitness Is

Fitness is not just about how you look, it’s about how you feel!! Being “fit” isn’t about a number on the scale, a dress or pant size, or anything physical… by itself. There is a feeling that is generated when you become fit in multiple areas of your life. And as hard as it may…

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The Recovery Meal

When we think of “the most important meal of the day”, we think of breakfast. Well, not this time. I want you to think of your “recovery meal”. What are you eating after a good workout? Too often I hear women saying they don’t want to undo the calories they just burned so they skip…

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Lemon-Orange Citrus Smoothie

Flaxseed contains all sorts of healthy components and gets its healthy reputation primarily from these three: Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800…

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Mediterranean Tuna Antipasto Salad

The tuna and chickpeas in this recipe provide a protein and fiber packed meal that is delicious and light… perfect for the spring season. If you like a little “kick” feel free to add some ground pepper or cayenne pepper to the mix! Ingredients 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas…

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