Check out the blog for more recipes!

Spinach Banana Berry Smoothie

• 1 cup spinach, kale, or other leafy green
• 1 cup water
• 1 cup strawberries (or favorite berry)
• 1 banana

Blend well and enjoy this iron-rich, refreshing smoothie! The berries cut the bitterness of the spinach (which means you won't taste the greens at all - promise), and the banana adds a smooth texture. Add ice if desired.

On a sodium-reduced diet? Should you be? Incorporate the following herbs to make your food taste better WITHOUT all the salt!

Ginger

It's not just a sushi thing! Historically, ginger root is known for its volatile oils that work medicinally to aid digestion and improve cardiovascular health. In fact, the Japanese serve ginger slices with sushi to clear the palate between bites and after one's meal. Other benefits of ginger:

• Lowers cholesterol.
• Soothes and promotes healing of minor burns and skin inflammations.
• Relieves morning sickness, nausea, vomiting and dizziness.
• Reduces flatulence.
• Relieves pain and inflammation from rheumatoid arthritis.
• Helps with migraine headaches.
• Eases muscle aches.
• Relieves allergies and colds.

Can't stand gnawing on ginger slices? Try ginger as an herbal tea instead, or look for crystallized ginger chews (they are deceptively good and taste like candy)!

Garlic

What doesn't taste good with garlic? Okay so there are a few things, but for the most part garlic adds a pretty monumental flavor bang to your meal. But did you know that garlic's role in heart attack and atherosclerosis prevention dates back to the first century A.D? This herb is heralded today for lowering cholesterol, reducing blood pressure and thinning the blood. A few other healthy takeaways (there are many!):

• Scientific studies have shown that garlic stimulates the production of the liver's own detoxifying enzymes which neutralize carcinogens and other environmental toxins.
• Garlic has great value as a long-term dietary supplement, helping to maintain healthy circulation, balance blood sugar and pressure, reduce fat levels in the blood, and improve resistance to infection.
• Smash the garlic before you cook it. A recent study shows that crushing garlic before it's cooked helps it retain more of its anti-clotting compounds.
• Don't overcook it. Garlic cooked for three or fewer minutes kept the same healthful properties as raw garlic. Those health-boosting effects dwindle, though, when garlic is cooked longer.

Basil

Basil is a natural source of beta-carotene, an antioxidant that combats free radicals in the body and prevents the build-up of cholesterol in the blood stream. Other health benefits of basil include:

• Relief from nausea and motion sickness
• A great source of folic acid (important for women), potassium, iron and calcium
• A digestion aid
• The treatment of nose and throat infections (use dried basil)
• The improvement of blood circulation, thus increasing metabolism
• Relief from pain, including arthritis, wounds, injuries, burns, bruises, scars, sports injuries, sprains, headaches, etc. (use basil essential oil)

Plus, basil tastes terrific in pasta, pizza, chicken, bruschetta, rice, you name it! Try using different types of basil as well, such as sweet, Thai, lemon, anise, and cinnamon basil. If using fresh leaves, add just before serving since heat scorches away all the beneficial vitamins and minerals.

Peppermint

Research has continually shown that peppermint has the ability to:

• Soothe an upset stomach
• Relax sore muscles
• Act as an anti-cancer agent
• Ease asthma symptoms
• Improve focus
• Beat stress

With so many benefits, what's not to love?! Try a few recipes or make up your own using fresh peppermint leaves.

Not into chewing on the stuff? Try peppermint tea instead!

How much carbs, protein and fat?

As a general rule, you should aim to get the following amount of carbs, protein and fat from your daily food intake:

• 30% of daily calorie intake as carbohydrates
• 40% of daily calorie intake as protein
• 30% of daily calorie intake as fat (mostly unsaturated)

If you're wondering how to take the time to track all of this yourself...don't sweat it. Go to fitday.com and their tools will do it for you. It's FREE!

Choco-aholics Rejoice!

Craving chocolate around the clock? Who isn't! Chocolate is the #1 craved food in America. So when you feel like diving into the stuff, read this list of 100-calorie chocolate treats first. They'll satisfy your sweet tooth and save you the eater's remorse!

Top 10 Chocolate Treats (for 100 calories or less)
1. 4 Hershey's Kisses (100 calories)
2. 1 cup diet hot cocoa and 1 chocolate graham cracker (80 calories)
3. 1 JELL-O fat-free chocolate pudding snack (100 calories)
4. 1 Quaker Chocolate Crunch popcorn cake (60 calories)
5. 1 cup strawberries drizzled with1 Tbsp. fat-free hot fudge (100 calories)
6. 1/2 cup fat-free chocolate frozen yogurt (100 calories)
7. 20 chocolate-covered raisins (80 calories)
8. 1/2 cup General Mills Cocoa Puffs cereal (60 calories)
9. 2 Snackwell's Devil’s Food Cookie Cakes (100 calories)
10. 2 bite-size York Peppermint Patties (100 calories)

Recipes

Let the nutritious and delicious arsenal begin! I won't post any recipe I haven't tried myself first - so it's taste tested and trainer approved!

*New!* Simple Seviche - Perfect for summer! The acid in the juice "cooks" the fish in this dish. Serve with baked or whole-wheat tortilla chips for a starter, or on tostadas if served as the main dish.

Peach Gelato - A personal favorite! If peaches are out of season, use canned peaches that come in light syrup instead of heavy

Garlic-and-Herb Oven-Fried Halibut - Can't get your hands on halibut? Substitute with cod fillets instead

Tortellini Stir-Fry - Tip: Use whole wheat tortellini to make this delicious recipe even healthier

Garlic Fries

Glazed Honey Nuts(Great appetizer or holiday party dish)

Butternut Squash Couscous

Healthy Chocolate Smoothie

Have a question about nutrition or a yummy healthy recipe to share? Let me know! I'll post visitor questions, ideas and feedback at blog.html 

 "The second day

of a diet is

always easier

than the first. By

the second day

you're off it."

-Jackie Gleason