Get Into Fall With Protein Pumpkin Cookies & These Healthy Pumpkin Recipes

Healthy-Pumpkin-Recipes (3)


With cooler temperatures and the holidays season coming up, pumpkin inspired dishes seem to always steal the show! If you consider yourself a “pumpkin-holic,” keep reading for more than a few healthy pumpkin recipes that celebrate the season.

Low Carb/Calorie Pumpkin Protein Cookies



*1/4 cup ground flax seed,

*2 tablespoons chia seeds,

*1/8 cup of ground cinnamon,

*3 large eggs

*2 teaspoons vanilla

*1/4 cup of light almond milk

*1/4 cup Stevia in the raw

*2 servings whey protein powder

*1 teaspoon baking soda

*1 teaspoon baking powder

*1 can (15 oz) pumpkin

-Preheat oven to 350 degrees.

-Add all the ingredients to a mixing bowl and combine well.

-Grease a baking sheet and drop(3 tablespoons)  a spoonful of pumpkin onto the pan. Spread it out into a cookie form.

Bake the cookies 10-12 minutes. Store the cookies in the refrigerator.


Here are some more pumpkin favorites:


Healthy Homemade Pumpkin Spice Latte

Healthy Homemade Pumpkin Spice Latte

Nothing signifies the start of Fall quite like a pumpkin spice latte, but skip the sugary Starbucks latte for this healthy homemade version instead.


Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

If you have ever craved a slice of pumpkin pie for breakfast, this pumpkin pie smoothie is a healthy and sweet alternative that’s just as filling as a slice of pie.


Pumpkin Pie Muffins

Paleo Pumpkin Pie Muffins

These pumpkin pie muffins are not only gluten- and dairy-free, but they’re also light, fluffy, and delicious.

Pumpkin Chia Almond Butter

Pumpkin Chia Almond Butter

With the ingredients that go into this, it’s hard not to love this pumpkin chia almond butter. Full of Fall spices, this seasonal nut butter is a great addition to your bowl of oatmeal.

Pumpkin Coconut Bisque

Pumpkin Coconut Bisque

This pumpkin coconut bisque tastes so creamy and rich, it’s hard to believe that it doesn’t contain an ounce of dairy. This is a recipe both vegans and those following the Paleo diet can enjoy!

Vegan Pumpkin Custard

Vegan Pumpkin Custard

A lot of the calories from pumpkin pie are contained in the buttery, flaky crust. Skip the flour and go for this vegan pumpkin custard instead. A cross between crème brulée and traditional pumpkin pie filling but with a slightly creamier texture, it’s so heavenly that you won’t miss the crust!


Baked Pumpkin Ravioli

Enjoy pumpkin for dinner by whipping up a batch of these baked pumpkin ravioli — one serving of this Fall favorite brings in a whopping 10 grams of protein. Before the idea of homemade pasta scares you off, rest assured this recipe can easily be made with ready-made wonton wraps.


Skinny Pumpkin-Banana Bars

No one will ever guess that the recipe for skinny pumpkin-banana bars is light and low-cal — they’re that good. They can also be made vegan with a few simple swaps.

Pumpkin Spice Trail Mix

You’ll love this pumpkin spice trail mix, whether it’s sprinkled atop yogurt, served with milk, or eaten on its own during a Fall hike. Full of fiber, protein, and antioxidants, it’s exactly what you need to power through the day.


Oatmeal Pumpkin Spice Bread

Stock up on your favorite pumpkin puree and then make a batch of this oatmeal pumpkin spice bread. The added oats increase fiber and also add a chewy texture to the bread, resulting in a much denser loaf.


Pumpkin Spice Smoothie

If you crave the taste of pumpkin but are watching your grain intake, try this pumpkin spice smoothie. This healthy frozen treat is the perfect mix of milkshake, ice cream, and frozen yogurt with an extra helping of protein.


Pumpkin Pancakes

Pancakes don’t have to be a breakfast-only meal, especially when it’s a stack of these pumpkin pancakes. The maple yogurt topping helps give the dish a sweetness that makes it feel like dessert.


Pumpkin Pie Quinoa Breakfast Bake

There’s nothing quite like pumpkin pie for breakfast! The ease of Healthful Pursuit’s pumpkin pie quinoa breakfast bake cannot be beat: mix all of the ingredients together and then pop it in the oven!


Source:  PopSugar

20 Quick and Healthy Breakfast Ideas


Skip breakfast, lose weight? Not so fast!

Raise your hand if you’ve ever been told that “breakfast is the most important meal of the day.” While it is incredibly irritating to be reminded of such a basic principle, it is the truth.

1Not skip breakfast

When you skip breakfast, your blood sugar drops below the normal level, you experience cravings and a drop of energy. You again revert to snacking on simple carbohydrates foods to achieve a quick surge of blood sugar and to overcome hunger and a drop of energy. The insulin removes sugar from blood turning its excess into fat.

Try these quick and healthy breakfast options:

  1. Raspberry orange pomegranate smoothie
  2. Poppy seed bagel with lox and low-fat cream cheese, red onion, capers and fresh dill
  3. Kashi Heart to Heart cereal with fresh raspberries and 1% milk or almond milk
  4. Whole wheat banana chocolate chip muffin
  5. Peanut butter yogurt dip – Mix Greek yogurt, peanut butter and honey. Serve with fruit.
  6. Quinoa porridge
  7. The Green Monsta – spinach, apple, silken tofu and avocado smoothie
  8. Egg sandwich with baby spinach on whole wheat bread
  9. Whole wheat waffles with peanut butter and sliced bananas
  10. Whole wheat French toast kabobs with fresh fruit
  11. Peanut butter and low-sugar jam on an English muffin
  12. Old fashioned oats with kiwi, banana, mango, and grapes
  13. Multigrain Cheerios with low-fat milk and a banana
  14. Greek yogurt with fresh berries and a sprinkle of Grape Nuts
  15. 1/2 bagel with reduced fat cream cheese, 1 fried egg, sauteed red and green peppers
  16. Breakfast Bruschetta – French baguette topped with scrambled eggs, sliced tomatoes and fresh parsley
  17. Pomegranate Parfait with Greek yogurt, Kashi Go Lean, pomegranate seeds
  18. Trail mix with pecans, dried cherries, dried golden raisins, almonds, cashews, dark chocolate chips, Puffins cereal
  19. Ezekiel bread toasted with cashew nut butter and sliced persimmon
  20. 1/2 red grapefruit, 1 slice of Ezekiel bread toasted and 2 hard boiled eggs

What do you eat for breakfast?

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50 Superfoods – The Ultimate Shopping List

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Processed foods fuel weight gain. Superfoods support weight loss!! Hunting for healthy options at the grocery store can sometimes feel like searching for a needle in a haystack. With unhealthy, processed foods lurking around every corner, it’s no wonder that our country is facing an obesity epidemic.

Thankfully, nutritious food is available, if you know what to look for. Let me help you to navigate grocery aisles with ease. Keep my “Ultimate Shopping List” of 50 superfoods handy, and you’ll feel good about the nutritious items filling your cart the next time you shop.  When you’re armed with a great superfoods list, like this one, you can’t go wrong in the store.

Quinoa Almond Joy Bars

1. Almonds
Few superfoods deserve a spot on this list as much as almonds.

2. Apples
You’ve heard the expression, “An apple a day keeps the doctor away”.

3. Apricots
These orange-colored little fruits offer some great health benefits and are easy to snack on when you’re on-the-go.

4. Artichokes
As long as you avoid drenching these fabulous green globes in mayo or butter, artichokes may actually help to lower your cholesterol.

5. Asparagus
This green stalky vegetable is fabulous at assisting the body in the removal of waste products. It tastes great when steamed, too!

6. Avocados
Avocados are pretty tough not to love. Not only do they pack quite a nutritional punch, they’re incredibly satisfying, too!

7. Bananas
With their versatility and delicious taste, bananas may be one of the most pleasant ways to enhance your health.

8. Beans and Lentils
Beans and lentils provide a ton of fiber, protein, and a host of other health benefits.

9. Beets
You either love em’ or hate em’. But if you love em’, you’ll have a leg up on those who don’t.

10. Bell Peppers
Whether they’re red, yellow, orange, or green, bell peppers pack quite a nutritional punch. Bake them, broil them, steam them, or eat them raw. Any way you slice them, bell peppers taste great!

11. Berries
For a fruit so small, berries are a true nutritional powerhouse! 

12. Broccoli
When Mom told you to eat your broccoli, she knew what she was talking about! 

13. Brussels Sprouts
Forget about the brussels sprouts you used to hide in your napkin as a kid. When prepared the right way, brussel sprouts are one of the tastiest veggies around. They’re great for your health, too!

14. Cabbage
If you love cabbage, feel free to brag to those who don’t about all of the health benefits cabbage offers you.

Stay Cool This Summer With Flavored Waters

15. Cantaloupe
This deliciously sweet melon is the perfect addition to a summer salad, and it can improve your health, too!

16. Carrots
Every kid knows that carrots are great for eyesight, but your vision isn’t the only thing impacted by adding carrots to your diet. 

17. Cauliflower
This cruciferous white veggie is tops in vitamin C and manganese and is excellent for your health.  

18. Cherries
Cherries are one of those nutritional superfoods that you should devour while you have the chance. When cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries may be credited with slowing down the aging process and even with ending insomnia!

19. Chia Seeds
These tiny seeds are rich in Omega-3 fatty acids, and provide protein, healthy fats, and fiber. Try adding two tablespoons to your favorite smoothie recipe.

20. Coconut
This tasty fruit is one of the most versatile superfoods out there. Learn more about its health benefits and other uses here.

21. Dark Chocolate
If you need a good excuse to eat your chocolate, look no further. Dark chocolate (not milk chocolate) may be great for cardiovascular health, premature aging and cancer. And guess what!? Dark chocolate is low on the glycemic index! Find out how to indulge and boost your health at the same time!

Individual Egg and Spinach BowlPictured: Individual Egg and Spinach Bowl

22. Eggs
Full of protein and extremely versatile, eggs are rich in nutrients. They can tackle a number of health problems and encourage weight loss. Learn to embrace the egg and its nutritional value.

23. Fish
While it’s important to monitor which fish add nutritional value without any health risks, if you can find the good stuff, you’ll reap amazing benefits. Fish may protect your heart, fight cancer, and strengthen your immune system. Discover the benefits of choosing healthy fish.

24. Flax Seeds
This little seed is a nutritional powerhouse. It may help your digestion, strengthen your immune system, and help with diabetes. The only seeds more powerful than flax are Chia seeds. But that doesn’t mean you should forgo flax. It’s far more readily available than Chia seeds are, and it is often more cost-effective for those on a budget. Learn more about this valuable little seed.

25. Garlic
Most folks these days know the benefits of eating garlic. Aside from scaring vampires away, garlic may lower cholesterol, help with high blood pressure, fight against cancer, and even kill certain bacteria. Discover the value of this versatile flavor-enhancer.

Clean Eating Chicken Salad

26. Grapes
This fruit is fabulously portable, so there’s no excuse not to include grapes in your healthy eating plan. They may strengthen your eyes, help with circulation, and may even fight cancer and kidney stones. Read about this delicious, satisfying fruit.

27. Hot Peppers
Heat up your meals by adding hot peppers to your plate. They promise better digestion, an improved immune system, and better blood circulation and digestion. There is even a rumor that hot peppers aid in weight loss by increasing your metabolism Turn up the heat with this spicy superfood.

Raw Kale Salad with Raspberry VinaigrettePictured: Raw Kale Salad with Raspberry Vinaigrette

28. Kale
This superfood has powerful antioxidant qualities. Kale contains high amounts of phyto-chemicals that may help in preventing macular degeneration and cataracts. Kale may also help to combat many types of cancer, including breast cancer. Include this antioxidant powerhouse in your morning smoothie.  Enjoy a SkinnyLicious Protein Smoothie for breakfast or start your healthy eating lifestyle with a Cleanse & Detox Smoothie. Why go krazy for kale? Find out here.

29. Kiwi
Kiwi is different from many other fruits because it contains a number of beneficial substances instead of just one or two. Kiwis are full of antioxidants and make you feel as if you’re on a tropical vacation with every bite. Discover what you may not know about kiwi.

30. Lemons and Limes
These sour fruits are amazing at so many things. They may fight everything from cancer to the common cold.  Never miss a chance to include these in your eating plan. Discover more about why we love lemons and limes here.

31. Low-Fat Yogurt and Kefir
Choose plain, non-fat Greek yogurt to pack protein on top of the numerous benefits including increased bone strength, lowered cholesterol, a stronger immune system, and better digestion. It may also be great for ulcers. Get the full story on greek yogurt and kefir.

32. Mangoes
This tropical delight may help strengthen your memory as well as your digestion. It may also fight cancer and Alzheimer’s disease. Why should you be munching mangoes?

Quinoa Stuffed Portebello MushroomsPictured: Quinoa Stuffed Portobello Mushroom

33. Mushrooms
The lowly mushroom deserves to stand on a pedestal because of its medicinal uses. It may help control blood pressure and lower your cholesterol. And yes, like many other foods on this list, mushrooms may fight cancer, too! Discover more about this versatile member of the fungi family.

34. Oats
Oats are well-known for their potential cholesterol-lowering abilities. But did you know they may also improve the condition of your skin and help fight diabetes? Get the full story on oats and their many benefits.

35. Olive Oil
Olive oil can (and should!) be a part of many of your recipes. It may strengthen the heart, fight diabetes and cancer, and can help with weight loss. For those with dry skin, it’s an excellent way to cleanse your skin, as well! Just put a little oil on a cotton ball and wipe clean. You’ll never use cleansers and water again! Learn more about why olive oil is a superfood here.

36. Oranges
We all know that a nice glass of OJ goes well with just about any breakfast. But did you know that oranges may strengthen your immune system, fight cancer, and strengthen your heart? Why do we love OJ so much?

37. Papaya
Papaya is a nutritional powerhouse. This yellow/orange fruit provides a number of health benefits and will leave your skin looking fabulous, too! Why pick papaya?

38. Peaches
These summertime treats are great for digestion and constipation. Learn why you should choose peaches this summer.

39. Pineapple
Never miss a chance to eat pineapple! Not only is it absolutely delicious on a hot summer day, it may also strengthen your digestion, your bones, and can aid with weight loss. Welcome this tropical fruit into your kitchen today!

40. Pumpkin
Some folks see pumpkins as something to carve once a year. But the truth is, your friendly jack-o’-lantern also provides tons of fiber and may control blood pressure and normalize heart function. So this year, carve your pumpkin a few hours before dark, and then bring in the flesh and seeds for cooking once the festivities are finished. Why should you choose pumpkin year round?

Slow Cooker Pomegranate Chicken BreastsPictured: Pomegranate Chicken Breasts

41. Pomegranates
These amazing fruits may have up to seven times the amount of antioxidants of green tea! Impressed? They may also fight cancer, reduce blood pressure, and lower bad cholesterol. Power up with delicious pomegranates!

42. Quinoa
This “super grain” is high in fiber, filled with protein, and offers a pleasant nutty flavor. It cooks up like rice and is naturally gluten-free. If you haven’t tried it already, it’s easy to prepare and surprisingly satisfying! Discover the benefits of this powerful grain.

Skinny Lasagna Rolls

43. Spinach
Popeye had the right idea. You have to eat your spinach to grow strong! Why? Spinach may help fight cancer, improve your cardiovascular health, and improve brain function! Discover why it’s important to eat your spinach here.

44. Spirulina
Don’t let the idea of eating algae prevent you from enjoying all the benefits that spirulina has to offer. It is loaded with essential vitamins and nutrients. Toss it into a smoothie or add it to your favorite recipe, and you won’t even know it’s there. (But your body will!) Get the skinny on spirulina.

45. Sprouts
Feasting on sprouts is a deliciously inexpensive way to reach total body nourishment. You’ll be amazed at how many essential nutrients are packed into these tasty baby plants. Learn the ins and outs of sprouts!

Southwestern Stuffed Sweet PotatoesPictured: Southwestern Stuffed Sweet Potatoes

46. Sweet Potatoes
Healthy eaters know that sweet potatoes are a fantastic carb to include in your healthy eating plan! Why? Because they protect your vision, encourage a good mood, fight cancer, and keep your bones strong. That’s why! Incorporate this yummy, sweet spud into your diet.

47. Swiss Chard
If you’ve never heard of swiss chard before, you’re missing out. This leafy vegetable is related to spinach and beets and packs quite a nutritional punch. Discover swiss chard today!

48. Tomatoes
These fabulous orbs may be big-time cancer fighters! They also help battle high cholesterol. Why are tomatoes terrific superfoods?

49. Walnuts
Easy to pack and snack on while out and about, nuts are loaded with healthy fats and offer a huge array of health benefits.  Walnuts may be great for lowering cholesterol, fighting cancer and improving your memory. Fall in love with a nut today!

Miso Orange Glazed Salmon with Wilted KalePictured: Miso Orange Glazed Salmon with Wilted Kale

50. Wild Caught Salmon
Wild caught salmon provides oodles of omega-3 essential fatty acids, a crucial bit of nutrition. But that’s not all. Salmon also provides many other vitamins like B3 and B12, which contribute to a healthy metabolism. Learn more about why salmon is great for your health.


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*Please note, none of the following information is intended as medical advice. Consult your doctor if you have medical concerns.

10 Tasty Switches for Your Favorite Salty Foods


Many foods and drinks have too much salt in them before you even reach for your salt shaker. Cutting back will help your blood pressure.

Try subbing one of these foods for your favorite salty temptations.

1. Pretzels

Pretzels are naturally low in fat, and some are made with whole wheat. But you can get a lot of sodium from them, especially if you don’t stop at a 1-ounce serving.

Change to: Choose a larger-sized pretzel with whole wheat flour as the first ingredient and about 3 grams of fiber per ounce. The added fiber will help make a 1-ounce serving more satisfying.

Also, rub away some of the salt that’s on the outside of the pretzels with your fingers before you eat them.

2. Pasta Sauce

Canned or bottled pasta sauces are convenient, but many are very high in sodium, often with more than 600 milligrams of sodium per 1/2 cup serving.

Change to: Make your own with a blender and vine-ripened tomatoes. Add onions, garlic, basil, oregano, black pepper, and olive oil to taste. If you add salt, add the least amount that will work for you (try 1/4 teaspoon salt for 4 cups of chopped tomatoes). Heat the sauce in a saucepan over low heat for about 10 minutes. This cuts the sodium to about 160 milligrams per serving.

3. Instant Noodles

Instant noodle soup cups or packages are easy, inexpensive, and taste pretty good. But one serving will deliver about 750-950 milligrams of sodium (depending on the brand and the flavor).

Change to: Cut the sodium almost in half by adding just half of the seasoning powder. It will taste just as good, but the sodium will fall to about 450 milligrams.

4. Mixed Nuts

Nuts are a smart snack, giving you “good” fats, fiber, and protein. Naturally, nuts have almost no sodium, but nut mixes often have added salt, so check the label.

Change to: Choose “lightly salted” or “unsalted” nuts. The lightly salted options have about 55 milligrams of sodium and the unsalted nuts add zero. Make your own mixed nuts by combining your choice of unsalted nuts.

5. Spicy Chicken Tenders

One order (three pieces) of spicy chicken tenders from a fast-food chain or restaurant can add more than 2,100 milligrams of sodium.

Change to: Make your own spicy chicken fingers at home. Use spicy seasoning blends that don’t include salt to flavor to your breading. If you add salt, use as little as possible (1/2 teaspoon salt for 2 or more servings of chicken fingers).

6. Tortilla Chips

Most tortilla chips are dusted with salt, totaling at least 250 milligrams of sodium per 2-ounce serving.

Change to: Make oven-baked tortilla chips at home. Here’s how:

Heat your oven to 375 degrees. Coat a nonstick jelly roll pan with canola cooking spray. Cut corn tortillas into wedges (8 wedges from one tortilla). Brush the tortilla wedges lightly with canola oil. Sprinkle a controlled amount of seasoned salt (1/4 teaspoon adds 450 milligrams sodium) over the top. Bake until crispy, checking them after 15 minutes.

7. Bottled Salad Dressing

Bottled salad dressings can have as much as 400 milligrams of sodium per 2-tablespoon serving, depending on the flavor and brand of the dressing.

Change to: Find lower-sodium options for the salad dressing flavors you like. If there is a creamy dressing you like that is higher in sodium, dilute it a bit by adding 2 tablespoons of fat-free half-and-half, low-fat milk, or water, to 2 to 3 tablespoons of dressing. Or make your salad dressings from scratch.

8. Lunch Meats

Processed meats have salt and sodium for shelf life (or food preservation) and taste.

Packaged lunch meats, even when they look like they have just been carved, contain about 560 milligrams of sodium or more per 2-ounce serving.

Change to: Choose fresh meats like roast beef or pork tenderloin, roasted or grilled chicken, or turkey. They won’t last quite as long in your refrigerator, so just buy or make what you will need in the next 2 days.

You can also freeze individual servings of these meats for later use. Two ounces of roasted turkey without skin have about 40 milligrams of sodium, and 2 ounces of bottom round roast beef adds about 26 milligrams.

9. French Fries

Even the smallest size of fast-food french fries adds at least 250 milligrams of sodium.

Change to:

One medium-sized baked potato only has about 17 milligrams of sodium. Most of the sodium in french fries comes from salt added after the potatoes are fried.

Most of the frozen french fry products that you bake at home have at least 300 milligrams of sodium per serving as well.

You can ask a restaurant not to add salt to your fries, but this probably won’t work very well at a fast-food restaurant.

Your best option is to make french fries at home the old-fashioned way. Cut a potato into steak fries or wedges, coat it lightly with some canola oil, and bake in a 450-degree oven until golden (about 30 minutes). You decide exactly how much salt you want to sprinkle on top.

10. Fast Food Burger or Sandwich

One fast-food burger or sandwich alone can have more sodium than you should get in a whole day.

Change to: Make your own burger or chicken sandwich at home with your indoor grill. Season the burgers or skinless, boneless chicken breasts with salt-free seasonings and dress them with lower-sodium condiments such as horseradish, low-sodium ketchup, chopped onion or peppers, and mustard if you keep it to 1 teaspoon, which adds about 55 milligrams of sodium.

Original Source:

WebMD Feature


Cold-Curing Chicken Soup


Did you know that scientists found that chicken soup does in fact significantly reduce white blood cell activity (which causes the symptoms of a cold), yet when was the last time your doctor gave you a prescription for chicken soup? Healthcare is so broken.

Cold-Curing Chicken Soup

Serves 4


1 (3-to 4-pound) chicken, cut into pieces

Sea salt

1 tablespoon extra-virgin olive oil

1 onion, halved

3 carrots, cut into pieces

3 celery ribs, cut into pieces

1 head garlic, halved crosswise

1/2 a bunch parsley

1 teaspoon black peppercorns

about 10 cups water

3/4 cup broken angle hair pasta

Chopped cilantro


Season chicken with salt. Heat oil in a 4-to 5-quart heavy pot over medium high heat until hot. Brown chicken in batches, about 6 minutes per batch, transferring to a bowl when browned. Pour off all but 2 tablespoons fat from pot, then add onion, carrots, celery, and garlic to fat in pan and cook, turning occasionally, until browned, about 5 minutes.

Add chicken back to pot along with any juices in bowl, parsley, and peppercorns and add just enough water to cover chicken. Bring stock to a simmer, skimming if necessary, and simmer for 1 hour.

Strain stock and shred meat, discarding bones and vegetables. Place meat and stock back in pot and bring to a boil. Stir in noodles and boil until noodles are cooked, about 4 minutes. Season soup with salt and pepper to taste and sprinkle with cilantro. Serve hot.

Original Source:

7 Exercise Moves for Lean, Sexy Legs

Tired of the same old squats and lunges in your leg workouts? We totally get it. The next time you want to tone your lower half, try these 7 challenging moves from the Women’sHealth Big Book of Exercises. Your skinny jeans will thank you.

Pistol Squat

Pistol Squat

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. (A) Push your hips back and lower your body as far as you can. (B) Pause, then push your body back to the starting position.


Dumbell Switch Jump

Hold a pair of dumbbells at arm’s length next to your sides, palms facing each other. Stand in a staggered stance, your left foot in front of your right. From a standing position, lower your body into a split squat. (A) Quickly switch directions and jump with enough force to propel both feet off the floor. (B)Repeat, alternating back and forth with each repetition. (C)


Farmer’s Walk on Toes

Grab a pair of heavy dumbbells and hold them at your sides at arm’s length. Raise your heels and walk forward (or in a circle) for 60 seconds.


Reverse Dumbbell Box Lunge with Forward Reach

Stand on a 6-inch box or step, holding a pair of light dumbbells at your sides. (A) Step backward into a lunge with your right leg as you lean forward at your hips and reach toward your feet. (B) Reverse the movement to return to the starting position.


Single Arm Kettlebell Swing

Grab a kettlebell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise two handed, holding the kettlebell with both hands.) Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the kettlebell between your legs. (A)Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the kettlebell up to chest level as you rise to standing position. (B) Now squat back down as you swing the kettlebell between your legs again. Swing the weight back and forth forcefully.


Marching Hip Raise

Lie faceup on the floor with your knees bent and your feet flat on a Swiss Ball. Raise your hips so your body forms a straight line from your shoulders to your knees. (A) Lift one knee to your chest (B), lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.


Goblet Squat

Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.)(A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. (B) Pause, then push yourself back to the starting position.


Blog Post Courtesy of:

Women’s Health Magazine –


Free Guided Meditation mp3

As a free gift for taking the time to visit my website, I’m offering a free downloadable Guided Meditation mp3. I hope this audio track will help you center your mind and body.

Use the audio player to listen and stream:

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Watermelon Pizza Recipe

This recipe is refreshing, healthy, and delicious! Interchange your favorite fruits per your liking and preference! Remember to have fun preparing it!  watermelon pizza

Serving: 2

Preparation Time: 10 mins

Cooking Time: 0 min


  • Watermelon
  • Strawberry Jam
  • Slices of Banana
  • Slices of Kiwi
  • Slices of Strawberries
  • Few Blueberries
  • Shredded Coconut

How to make Watermelon Pizza

Step 1: Cut the thick slice of watermelon into pizza shaped slices.

Step 2: Add a layer of strawberry jam to the watermelon.

Step 3: Add slices of banana, kiwi and strawberries, then add blueberries.

Step 4: Sprinkle some shredded coconut and finally, cut into triangle shapes.

There’s Plenty of Summer Left for Healthy Picnics!

Healthy Summer Picnic

Planning your summer picnic? Here are 4 tips for a healthy, fun time…
1. Plan to bring some healthy choices: veggies and dip, fruit, lean meat and so on.
2. Take part in some physical activity.
3. Engage with everyone there – not the food.
4. Have a mental picture and go through it the day before as to how and what you want to eat.