Valentine or Anytime Refreshing Raspberry Fruit Salad


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Valentine or Anytime Refreshing Raspberry Fruit Salad1 – 10 oz. package of unsweetened frozen raspberries

3 grapefruits, peeled, sectioned and sliced into bite size pieces

2 ripe bananas, thinly sliced

Place frozen raspberries in a medium bowl. Add the grapefruit pieces and mix well. Just prior to serving add the sliced bananas.

This delicious and refreshing recipe was shared my a dear friend Lisa.

Monitor Your Course


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Monitor Your CourseWhen traveling by car, boat, airplane or space craft, the driver or pilot must monitor the course and make adjustments as necessary. We can apply this same principle to our bodies; our health and our weight.

If we pay good attention to how our bodies feel, we can tell when we are hungry, tired, or rundown.  These signals cue us to eat, get more rest or sleep, and take better care of ourselves.

If you are interested in decreasing your body weight or maintain a specific weight, one way to monitor how you are doing is to weigh yourself every day or two.  The scale will let you know if you need to make adjustments to your eating or physical activity. Another way to monitor your weight, but not as precise, is by how your clothes fit.

What other ways do you monitor your health?

Love, Health & Happiness,


Inspiration in The Shower


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Inspiration in The ShowerHave you ever noticed that your best ideas come to you when you are in the shower or if you are a guy, while shaving? You may get a solution to a problem you have been dealing with or a burst of creativity.

No one really knows why we get inspiring messages around water.  It may have something to do with the flow of water leading to the flow of ideas, or it could be that showering puts us in the state of flow, similar to meditation, allowing us to connect to our intuition. During this time we are open to receiving information while not distracted by electronics, other people or multi-tasking.

Let the ideas flow!

Love, Health & Happiness,


Plan an Active Vacation


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Plan an Active VacationDo you like to hike, bike walk, run, kayak or swim? There are vacation destinations that will provide hours of physical activity for you and your family. Consider a hotel with a pool, a water park destination, back packing, river rafting, walking tours, or participating in a race (5k, 10k, half-marathon or full marathon) as a runner or walker.

Keep the following in mind when planning an active vacation:

1. The ages, abilities and skill level of those going and what is realistic for each family member.

2. Equipment and attire, for example, proper shoes (running shoes, hiking boots, sturdy walking shoes, water shoes) and clothing (shorts, swimsuit).

3. Check ahead of time to verify what is included at the site or tour; equipment, meals, the hours, lockers, guided tours, group tours, rental fees, package deals, minimum age, minimum height, and any health limitations or risks.

4. Involve the whole family in the planning and keep the focus on having FUN!

Love, Health & Happiness,


Healthy Eating and Desserts


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Healthy Eating and DessertsYou may be wondering if desserts, sweets, treats… fit into a healthy lifestyle.  The short answer is they can, just not on a daily basis. Here are some suggestions of how to enjoy something sweet:

1. Decide when, where and with whom you will have your sweets.

2. Enjoy what you have by eating it with mindfulness.

3. Share it with others.  Get one dessert and 2 spoons.

4. Use the three-bite rule.  Savor three bites or spoonfuls and then remove it.

5. Use portion control and stick to one serving.

6. Have sweets on special occasions like your birthday, anniversary or holidays.

7. Eat your sweets out rather than at home where you may be tempted to eat too much, especially if there is a large quantity or multiple servings.

8. Have a piece of fruit, melon or berries when you are craving something sweet, or for dessert.

Love, Health & Happiness,


Michael’s Apple Oat Pancakes


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Michael's Apple Oat Pancakes2 cups oat flour (grind oats in a high-speed blender or food processor)

1 cup oats

1/3 cup oat bran

4 tablespoons milled flax-seed

3 eggs

1 cup almond milk

2 tablespoons vanilla

3 tablespoons agave (optional)

1 teaspoon cinnamon

3 apples, cored and chopped

1/2 cup brown sugar (optional)

1/2 teaspoon cinnamon

1/2 cup water

First, cook the apples in a saucepan with the brown sugar (if using), cinnamon and water, until soft but still firm.  While the apples are cooking, grind 2 cups oats into flour. In a large bowl, place the oat flour, oats, oat bran, and flax-seed.  Mix well and add the eggs, almond milk, vanilla, agave (if using) and cinnamon.  Stir well then stir in the cooked apples.

Cook pancakes on a griddle or frying pan, until browned on both sides.

Syrup is optional and may not be necessary if sweeteners are used when cooking the apples and/or in the pancake mix.

Fitting in Time For YOU!


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Fitting in Time For YOU!Creating a healthy lifestyle and healthy body may take less time than you think. Research shows that just of 30 minutes of daily movement, like walking, is enough to make a positive difference in your health.

So where can you fit 30 minutes into your day? Here are some options:

First thing in the morning

Before work

During a lunch break

After work

Before dinner

While the kids are at sports practice or other activity

After dinner

Did you know that 30 minutes is just 2% of a 24 hour day? Experiment with different times until you find a time slot that works for you.

Love, Health & Happiness,


Reclaim The Space In Your Head


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Reclaim The Space In Your HeadIt may be time to reclaim the space in your head taken up by thoughts of people who have hurt you. How often do you think about someone you resent? If you are harboring anger and resentment towards someone it may be time to clear out those thoughts.

Forgive others not because they deserve forgiveness, but because you deserve peace. It’s not about them.  It’s not about forgetting what they have done.  It’s not about agreeing with them.  It’s about you coming to terms with what happened, letting it go, and reclaiming the space they take up in your head.

The following is a process that you can do privately or with support of a trusted friend or mental health professional.  This process does not include any interaction with the person you have resentment towards.

1. Decide that you want peace around this person or event.

2. Write down all of the hurtful things you experienced.

3. Write (but don’t send) a letter to the person expressing your feelings of anger, resentment, hurt, pain, sadness, etc.

4. Next, write to the person what you needed and didn’t get, how you would have liked it to be.

5. Look over all of your writings.  Fully experience what ever feelings come up.

6. When you are ready, declare your forgiveness. If you desire, you can symbolize your forgiveness by safely burning your writings, shredding them or burying them.

Love, Health & Happiness,


Cultivating Self-Discipline


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Cultivating Self-DisciplineSelf-discipline is defined as training and control of oneself and one’s conduct, usually for personal improvement. How do we learn self-discipline and teach it to our children?

Self-discipline can be reinforced by earning rewards along the way or at the end of reaching a goal, such as mastering a skill, establishing a regular physical activity routine or losing 10 pounds. Fear can be another motivator, especially when your health is at stake.

When what we have to do to reach our goal conflicts with what we want to do, or don’t want to do, the inner-conflict usually wins and we talk ourselves out of doing what is necessary to move towards our goal.  Self-improvement takes time and effort.  In order to master a musical instrument, language or athletic skill, we must practice. The same can be said with most goals, we must do something different and practice that behavior until it becomes part of us.  We may be drawn back into our old routine, or prefer to be spontaneous and have fun, when we  need to spend 20 minutes being self-disciplined.

While self-discipline is easier for some adults and children, and more difficult for others, it comes down to finding the willingness to take small steps in the direction of our goals, even when we don’t feel like it. It may be helpful for both adults and children to use a chart to visually track their progress.  See Sticker Charts for Children and Adults.

Love, Health & Happiness,


Greens, Greens, Greens!


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Greens, Greens, GreensGreens have been touted as some of the healthiest foods available.  Some people love them, while others don’t care for them, or rather, they haven’t found a way to prepare them that is enjoyable.

The “greens” food group includes spinach, kale, bok choy, beet greens, chard, collard greens and mustard greens, among others.

Below are three very different ways of preparing greens.

Delicious Greens with Garlic

Looks Cooked Raw Kale Salad

Nourishing Power Smoothie

Try a variety of greens and get creative. You could add sautéed greens to quinoa, raw spinach to soup or a salad, bok choy to a stir-fry or drink your greens after putting them in a juicer.

May you find some recipes to enjoy the health benefits of eating or drinking greens!

Love, Health & Happiness,