Mango Cilantro Green Smoothie


  • ½ banana
  • 3 inch piece of cucumber
  • 1 cup fresh spinach leaves
  • 1 cup frozen mango
  • ¼ cup plain Greek yogurt
  • ½ cup almond milk
  • 2 tablespoons cilantro leaves (1 big pinch!)
  • 1/2 lime, juices


Prep: 1. Chop and measure all ingredients Make: 1. Add all of your ingredients to a blender and puree until smooth. Makes 1 entree sized smoothie or 2 snack sized ones.

Nutrition Information Per Serving (based on 1 serving):

Calories 165; Protein 9.74 g; Fat 1.9 g; Carbs 30.11 g; Fiber 3.74 g; Sugar 18.98 g.

Easy Homemade Turkey Breakfast Sausage


  • 1 pound ground turkey
  • 2 teaspoons fresh sage, chopped
  • 1 teaspoon fresh rosemary, chopped
  • 1 teaspoon fresh thyme, chopped
  • ½ teaspoon garlic powder
  • ½ teaspoon cinnamon
  • 1 teaspoon sea salt
  • Cooking spray (my favorite is Smart Balance® Non-Stick Cooking Spray)


Prep: 1. Chop herbs. Make: 1. Place turkey, herbs, and salt in a bowl a mix together using your hands to combine. 2. Refrigerate for at least 1 hour or overnight. 3. Form mixture into four patties no more than 1/2″ thick. 3. Use cooking spray to coat skillet and cook sausages in batches about 5 minutes per side or until no longer pink in the middle [center must reach 165°F]. 4. You can also bake in a 400°F oven on parchment-lined baking sheet for 25 minutes.

Nutrition Information Per Serving based on 4 servings

Calories 172; Protein 22.44 g; Fat 8.75 g; Carbs 1.07 g; Fiber 0.54 g; Sugar 0.03 g

7 Mindful Eating Strategies that Can Help You “Eat Better”

Set your intention.

Mindful eating is eating with intention and attention. Assuming that your intention is to feel great, think of dietary changes as choices you make in order to feel your best both short and long term (rather than some externally applied diet).

Consider what your body needs.

When deciding what to eat, ask three questions: What do I want? What do I need? and What do I have? The question “What do I need?” is all about acknowledging your personal health needs, including medical issues, allergies and reactions, family history, and health goals.

Use nutrition information as a tool, not a weapon.

Nutrition knowledge is helpful for making decisions, but it is not the only criteria for deciding what to eat.

Balance eating for nourishment with eating for enjoyment.

There is room in your diet for foods eaten for pleasure! In fact, regularly including foods you love makes it less likely that you will overeat those foods because you ran out of willpower. While it may seem counter-intuitive, when you are free to eat whatever you want, food loses the power it had over you so you don’t even need willpower! As a result, your choices are likely to be more balanced instead of “all of nothing.”

Don’t miss the lesson.

One of the many benefits of mindful eating is that your awareness helps you make connections between what and how much you eat and how you feel—as well as how you feel and what or how much you eat! This direct feedback is very helpful for making changes in order to feel good – not to be good.

Recognize and address your non-hunger triggers for eating.

When a craving doesn’t come from hunger, eating will never satisfy it. By learning to meet your other needs in more effective ways, you won’t use food for that purpose nearly as often.

Eating is for fueling living.

In our food-abundant, diet- and weight-obsessed culture, eating occupies too much of our time, attention, and energy. Your were born with the instinctive ability to eat enough food to fuel your life. Learning how to get back to that place where you can trust your ability to manage your eating without a bunch of rules gives you a pattern of eating that you can sustain almost effortlessly.



Workout Wednesday: Exercise vs. Activity

Should you do one or the other? Or both?  How do you know which one you’re doing? And what makes them different?

All good questions. And all can be a challenge to answer.

Exercise IS activity. But activity is NOT necessarily exercise. For instance, you might be among those in the office that say this…

“Since I work at a desk all day I sit on a stability ball. It makes me feel like I’m doing something.”

“To be quite frank, I cannot see any advantage or reason for a person to be using an exercise ball as an office chair,” says Dr. Jack Callaghan, who holds the Canada Research Chair in Spine Biomechanics and Injury Prevention at the University of Waterloo in Ontario.

Dr. Callaghan and his team found no difference in muscle activity by sitting on a ball, chair, or stool. However, other research shows you burn up to 4 more calories per hour. Whoop-dee-doo-da!! You can practically burn that many calories by twiddling your thumbs for the hour.

Let’s try another…

“I use a pedometer and try and get 10,000 steps in by the days end.”

10,000 steps is a lofty goal. That’s somewhere around 5 miles throughout the day. So the question becomes, is running 5 miles at one time better than random steps throughout the day?

You must take into account speed, incline, intensity, heart rate, and other factors when determining the answer to that question. If you put all that down on paper then you will clearly see they are NOT equal. Because, activity is NOT exercise.

Parking further, taking the stairs, doing housework are all great ways to start being more active throughout your day. But that is very different than working all major muscles of the body for 20 total sets at 15 reps per set. It’s also different than riding the bike up and down hills at 85 RPM.

Activity is NOT exercise. Do you see the difference?

Playing basketball for 60 minutes sprinting up and down the floor and jumping every 15 seconds is a fun activity for a lot of people in America. But that is also a workout. The heart rate is up, legs are exhausted afterward and you feel like you’ve worked out.

Exercise IS activity.

Is this making sense? I hope so. If not, this could be a major reason why you’re not seeing results with your exercise program. Maybe you would benefit from working with an trainer or instructor.

Everyone should be active in their daily life. Walk the dog, take the stairs at work, play catch with your kids, work in the garden, and the hundreds of other things you could do to increase your activity.

But if you’re trying to lose weight and get in shape, you MUST be exercising. Specifically at the right intensity level with strength and cardiovascular training. Separate the two and you’ll be on your way to better results!

Easy Mashed Cauliflower With Garlic


  • 1 large head of cauliflower, cut into florets
  • 1/4 cup unsweetened almond milk, plain [or other milk]
  • 1 bulb of garlic
  • sea salt and pepper, to taste


Prep: 1. Boil water for steaming cauliflower and garlic. 2. Cut cauliflower into florets Make: 1. Once water is boiling, place steamer insert and then cauliflower florets and whole garlic head into the pot and cover. Steam for 10-12 minutes, until very soft. Drain and return cauliflower to pot. Allow garlic to cool a little, then squeeze the roasted garlic cloves out of the skin into pot with cauliflower.. 2. Add in almond milk and salt to the cauliflower and garlic. Mash until smooth.


Cook the cauliflower until it is very soft. If you like you can add 2 tablespoons of plain Greek yogurt to this to make it a little creamier.

Nutrition Information (Per Serving based on 4 servings)

Calories 52
Protein 3.16 g
Fat 0.54 g
Carbs 10.4 g
Fiber 2.57 g
Sugar 2.31 g

101 Things to Do Besides Eat


Imagine a healthier, energetic you • Walk around the block • Call a friend • Make a list of your Top Ten Reasons to get active • Read a child a book • Make a To Do list • Dance a little • Plan a vacation • Get a massage • Jot a thank you note to someone • Go to bed early • Read a great book • Write in your Awareness Journal • Give yourself a manicure or pedicure • Plan a healthy meal for your family • Surf the Internet • Finish an unfinished project • Walk your dog • Feel your feelings • Volunteer in your community • Start a hobby • Brush your teeth • Tape your favorite show to watch while exercising • Take 5 slow, deep cleansing breaths • Practice an instrument • Balance your checkbook • Plan a party • Say a prayer • Buy yourself some flowers • Do a few sit-ups • Make a phone call to someone you like • Chop veggies to keep on hand • Set your priorities • Try a new hairstyle • Give a massage • Write down something you are proud of this week • Clean out a junk drawer • Play a game with your kids • Try a new route on your walk • Scream! • Plant fresh herbs to use in your cooking • Drink a glass of water • Kiss someone • Try on some clothes • Catch up on your reading for work • Look at old pictures • Rent a video • Smell the roses • Wash your car • Chew some gum • Plan a date for someone special • Swim a few laps • Read Eat What You Love • Take a hot, soothing bath • Update your calendar • Get it off your chest • Build something • Check on an elderly person • Work in your yard • Start your holiday shopping list • Count your blessings • Write a letter • Fold some laundry • Notice your inner conversations • Take a nap • Run an errand • Work on your budget • Take a bike ride • Check your e-mail • Make a positive statement about yourself and repeat often • Give your dog a bath • Start a project you’ve been wanting to get around to • Send a birthday card • Meditate • Try a healthy new recipe • Play cards • Set your goals • Freshen your make-up • Hug someone • Rearrange some furniture • Go take a hike! • Help with homework • Light a fire or some candles • Say “STOP!” out loud • Organize your photos • Walk around your workplace • Try a new relaxation technique • Talk it over with someone • Get a head start on your taxes • S-t-r-e-t-c-h • Do a “Honey Do” • Say what’s on your mind • Go pick up your mail • Straighten a closet • Think • Do something nice for someone anonymously • Check the stock market • Plan a romantic encounter • Clean out a file • Tell someone how you really feel • When you become truly physically hungry, eat!

Source: Michelle May, M.D. From Eat What You Love, Love What You Eat.

Avocado Banana Chocolate Pudding


  • 1 ripe avocado, pit and flesh removed
  • 3 ripe bananas, chopped
  • 1/4 cup unsweetened cocoa powder
  • Pinch of salt
  • Maple syrup, optional


Prep: 1. Remove pit from avocado and spoon out flesh. 2. Peel and chop bananas. Make: 1. Place avocado flesh, bananas, cocoa powder, and salt into food processor or blender. Process until creamy. 2. Add maple syrup a teaspoon at a time to sweeten if needed. Stevia may also be used.

Nutrition Information (Per Serving based on 4 servings)

Calories 180
Protein 3.12 g
Fat 7.33 g
Carbs 32.35 g
Fiber 7.73 g
Sugar 14.1 g

Easy Sesame Ginger Zucchini Noodles


  • 6 zucchini squashes, spiralized
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 teaspoons soy sauce [we love Bragg’s Liquid Aminos]
  • 2 teaspoons sesame seeds


Prep: 1. Spiralize zucchini – you can use a spiralizer or a julienne peeler. 2. Place zucchini noodles in colander, sprinkle with some salt, and let stand for about 10-15 minutes to sweat and drain. 2. Grate ginger. Make: 1. Warm sesame oil, ginger, and soy sauce in a large sauté pan until ginger starts to sizzle. 2. Add zucchini noodles and cook over medium heat for 3-5 minutes [do not over cook or noodles will break apart. 3. Season with additional soy sauce if desired.
Makes 4 servings

Nutrition Info Per Serving

Calories 79
Protein 3.06 g
Fat 5.03 g
Carbs 7.27 g
Fiber 2.35 g
Sugar 5.35 g

Workout Wednesday: GLUTES-TONING MOVES

Contrary to popular belief, having shapely glutes isn’t all about appearance or vanity. Having a strong rear-end not only helps improve posture and athletic performance, and reduce knee and back pain, it can significantly enhance injury prevention as well.

Here is a simple pre-workout activation circuit to target the glutes:



Lie on your back, bend your knees and position your feet about shoulder-distance apart. Place your arms to the side or across your chest. Raise your hips as high as possible while keeping the knees over the toes. Repeat 15-20 times.


Lie on your side with the knees bent to 90 degrees and your torso facing forward. Raise your top leg but keep the foot touching the other foot. Complete 15-20 repetitions on each side.



Assume an athletic-ready stance next to a wall or something secure that you can hold onto. Lift one leg back as high as possible without moving your upper body. Return to the starting position and lift the same leg out to the side (abduction) and return to starting position. Repeat 15-20 times on each leg.



Avocado Chicken Salad


  • 2 cups chicken breast, chopped from store bought rotisserie chicken
  • 1 avocado, split and scooped out
  • 1/2 lemon ( zest and juice )
  • 1 cup cannellini beans
  • 1 apple, chopped
  • 1/4 cup red onion, chopped
  • 1 red pepper, chopped
  • 2 stalks celery, chopped
  • 1/4 cup walnuts, chopped
  • 1 tablespoon dill, chopped
  • 1/2 tablespoon dijon mustard
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 6 cups salad greens


Prep: 1. Chop chicken. 2. Split avocados and scoop out flesh. 3. Zest and juice lemon. 4. Chop apple, onion, pepper, celery, walnuts, and dill. Make: 1. In a bowl, mash avocado with lemon juice. 2. Add all other ingredients except the olive oil, mix add olive oil and salt and pepper to taste. Serve in on top of salad greens with extra lemon.
Makes 4 servings

Nutrition Information (Per Serving)

Calories 382
Protein 28.51 g
Fat 17.44 g
Carbs 30.69 g
Fiber 10.46 g
Sugar 7.68 g
1 2 3 79