June is National Men’s Health Month


Men’s Health Month is celebrated across the country. The goal of this national observance is to increase awareness about the preventable health problems in men and promote early detection and treatment of disease among boys and men. This month gives healthcare providers, friends, family, and the media a chance to encourage men to seek regular medical advice for disease and screenings. Please see list of exams below:
  • Physical Exam. Needed every year or more often if recommended by your provider. Please talk to your healthcare practitioner to determine how often you should get an exam.
  • Testicular Exam. As the number one cancer for men between 15-35 years of age it is important to check your-self frequently and discuss an exam with your doctor during your physical exam.
  • Blood Pressure Screenings. Needed every 2 years unless it is elevated than it may need to be checked more frequently. Please talk to your healthcare practitioner to determine how often you should be screened.
  • Cholesterol Screenings. Needed every 5 years unless it is elevated than it may need to be checked more frequently. Please talk to your healthcare practitioner to determine how often you should be checked. Please talk to your healthcare practitioner to determine how often you should be screened.
  • Diabetes Screenings. Needed if your blood pressure is above 135/80, you have a BMI of over 25 in addition to other risk factors, or you have an out of range glucose or A1C reading. Please talk to your healthcare practitioner to determine how often you should be screened.
  • Dental Exam. Needed 1-2 times per year. Please talk to your healthcare practitioner to determine how often you should get an exam.
  • Eye Exam. Needed every 2 years or more often if recommended by your provider. Please talk to your healthcare practitioner to determine how often you should get an exam.
See what activities are going on in your community that relate to this month and don’t forget to wear blue on the Friday before Father’s day (6/16) to support the cause.

11 Foods That Can Help You Sleep Better

Find out what to eat and drink to catch more quality zzz’s.

Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep. Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before bedtime to give your body enough time to properly digest.

1 Edamame

Craving a salty snack before bed? Turn to lightly salted edamame, says Dr. Dalton-Smith—especially if you’re dealing with menopause-related symptoms. “The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep,” she says. If it’s crackers and dip you’re craving, try making this easy edamame recipe: In a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive oil and 1 clove garlic (optional) until smooth.

2 Hard Cooked Eggs

If you have trouble staying asleep at night, it may be because you didn’t eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and candy. “The problem with simple carbs is that they can put you on a ‘sugar roller coaster’ and drop your blood sugar while you’re sleeping, causing you to wake at 2 or 3 in the morning,” says Dr. Teitelbaum. A better bet? “Eat an egg, cheese, nuts or other protein-rich snack instead,” he says, “so you can not only fall asleep, but stay asleep.”

3Miso Soup

You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you’re having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here’s why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you’re feeling under the weather.


There’s no need to feel guilty about having a small bowl of cereal before bed, especially if it’s a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. “Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects,” says Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (see above) for extra help catching your zzz’s.


What you eat during the day could help you feel well-rested tomorrow morning. A study in the Journal of Clinical Sleep Medicine found that the more fiber in a person’s diet, the more time they spent in restorative sleep. On the other hand, researchers found that people who ate a lot of saturated fat spent less time in the deep-sleep phase. Opt for fiber-filled foods like beans, broccoli and raspberries, and cut back on foods high in saturated fat, like bacon, steak, butter and cheese.


Yogurt and milk do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: “Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain.” That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work.


Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves. “Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain’s key calming hormones.” Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy!


You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? Yes, says Stephan Dorlandt, a clinical nutritionist based in Southern California. “Think about it,” he says. “Oatmeal is warm, soft, soothing, easy to prepare, inexpensive and nourishing. It’s rich in calcium, magnesium, phosphorus, silicon and potassium—the who’s who of nutrients known to support sleep.” But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas (see above).

9 Tea

Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode, says Dr. Teitelbaum. “Chamomile tea is a very helpful and safe sleep aid,” he says, adding that green tea is another good choice. “Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea if drinking it at bedtime.” Experts recommend trying a 1-cup serving of the hot stuff.

10 Cherries

Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body’s supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn’t hurt.

New ‘Fake Meat’ Smells, Tastes And Feels Like Meat, But Is Actually Made Entirely From Plants!

What would your reaction be if someone told you that the delicious steak you were gorging on was actually made of plants? No, I’m not talking about cheap (read: horrendous) substitutes like tofu, or those godforsaken nutri nuggets. This is actually ‘fake meat’.


Ethan Brown is the mind behind this. Founder and CEO of the startup ‘Beyond Meat’, Brown wants to manufacture fake meat by using patented technology, and plant products, eliminating animal slaughter, along with any other negatives that meat brings to the table.


He realised that meat is nothing more than just a combination of amino acids, fats, carbohydrates, trace minerals and water. Convinced that he would only do epic stuff in life, and nothing else, he took the exact same nutrients from the plants and combined them to match the taste, texture and nutrition of real meat. Boss!


1. But why avoid something as delicious as real meat? It’s the greatest ever, right?

Because it requires huge efforts and resources to get meat, he says. “Raising livestock is an incredibly inefficient way of producing protein. It takes a lot of land, a lot of energy, and a lot of water just to generate one pound of meat from an animal. About 30% of the animal is meat we eat; the rest is not useful.”

2. Manufacturing meat can solve a bunch of other issues like global warming, animal welfare, natural resources, and the alarming effects processed meat has on the health of humans.

3. Not to forget, it also addresses the concerns of people who have been fighting against the slaughter of animals.

While the company’s main plant is located in Missouri, it’s headquartered in El Segundo, California.



3. Not to forget, it also addresses the concerns of people who have been fighting against the slaughter of animals.
While the company’s main plant is located in Missouri, it’s headquartered in El Segundo, California.


In fact it worked so well at blind tastings that people really could not tell the difference. Even people like Bill Gates and the founders of Twitter got up and took notice of Beyond Meat. Bill Gates even went out to call it the future of food for humans. Writing a blog post describing his experience of having a Chicken Taco made from plants at Beyond Meat, he said – “Like most people, I don’t think I can be easily fooled. But that’s just what happened when I was asked to taste a chicken taco and tell whether the meat inside was real or fake. The meat certainly had the look and the smell of chicken. I took a bite and it had the taste and texture of real chicken, too. But I was surprised to learn that there wasn’t an ounce of real chicken in it. The ‘meat’ was made entirely of plants. And yet, I couldn’t tell the difference.”


This is something really cool, but none of us would actually believe how authentic it feels until we test it out on ourselves. Anyhoo, if this technology does work out, it will totally change the way the food industry functions.   Keeping our fingers crossed.

Healthy Summer Snack for Kids!

Zu-Canoe Ingredients

  • 2 medium 2 inch wide zucchini
  • 1/2 TSP salt
  • 1/2 TSP freshly ground pepper
  • 1 TBSP extra virgin olive oil
  • 1 TBSP white wine vinegar
  • 1 TBSP minced shallot
  • 1 cup quartered grape tomatoes
  • 1/2 cup diced mozzarella cheese
  • 1/4 cup thinly sliced fresh basil
  • 1 cup chopped celery
Make Zu-Canoes for you and your family! 

Trim both ends off zucchini; cut in half lengthwise. Cut a thin slice off the backs so each half sits flat. Scoop out the pulp, leaving a 1/4 inch shell. Finely chop the pulp; set aside.
Place the zucchini halves in a microwave-safe dish. Sprinkle with 1/4TSP each salt and pepper. Cover and microwave on high until tender-crisp, 3-4 minutes.
Whisk oil, vinegar, shallot and the remaining 1⁄4 TSP each salt and pepper in a medium bowl.
Add tomatoes, cheese, basil and the reserved zucchini pulp; toss to combine. Divide the filling among the zu-canoes.Nutrition per serving: 87 calories; 4g fat (1g sat, 3g mono); 3mg cholesterol; 7g carbohydrates, 0g added sugars; 7g protein; 2g fiber; 408 mg sodium; 545mg potassium. Bonus: Vitamin C (48% DV), Vitamin A (19% DV), Zinc (30% DV), Calcium (16% DV)
Exchanges: 1 vegetable, 1/2 starch, 1/2 high-fat meat

Maintaining a conscious diet of the foods you love, with healthy portions and thoughtful consumption times, is the best way to stay on track and love what you eat! See more recipes here



Cucumber & Black-Eyed Pea Salad

Healthy Spring Recipe

 Cucumber & Black-Eyed Pea Salad



  • 3 TBSP olive oil
  • 2 TBSP lemon juice
  • 2 TSP chopped oregano
  • Ground pepper to taste
  • 4 cups peeled and diced cucumbers.
  • 1 14oz can black-eyed peas
  • 2/3 cup diced red bell pepper.
  • 1/2 cup feta cheese
  • 1/4 cup slivered red onion
  • 2 TBSP chopped black olives


Whisk oil, lemon juice, oregano and pepper in a large bowl until combined.  Add cucumber, black-eyed peas, bell pepper, feta, onions and olives; toss to coat.  Serve at Room temperature or chilled.


Per serving: 160 calories; 10g fat (3g sat, 6g mono);  11mg cholesterol; 12g carbohydrates; 5g protein; 3g fiber; 270mg sodium; 273mg potassium.

Bonus: Vitamin C (50% DV), Vitamin A (15%DV)

Exchanges: 1 vegetable, 1/2 starch, 1/2 very lean meat, 2 fat

Resource: Eatingwell.com


Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their March 2016 Wellstyles Monthly Newsletter.


7 Miracle Spices With Huge Health Benefits (and Big Flavor)

Photo via Flickr

Spice up your life with these herbs, roots, and plants that benefit your health as much as they do your taste buds: From keeping your heart healthy and your arteries clear to reducing pain and warding off cancer, these everyday flavors will add a healthy punch to all your breakfasts, lunches, and dinners.

1. Chili Peppers

Photo via liza31337 @ FlickrAdd some heat to your dish with chili peppers — and choose versions that are especially spicy to get the maximum amount of capsaicin. Capsacin, the ingredient that provides the plants with their spice, also has medical benefits that include pain relief, heart health, fighting prostate cancer, and stopping ulcers. If you’re ready to take on the hottest peppers out there, try habanero or Scotch bonnet; for less of a jolt, try jalapenos, Spanish pimentos, or cherry peppers.

2. Cinnamon

Photo via FotoosVanRobin @ FlickrYou already love cinnamon in pumpkin pie, cinnamon rolls, raisin bread, and cinnamon sugar topping, but there are healthier ways to reap the benefits of this power spice: Add it to your coffee, sprinkle it on oatmeal, stir it into peanut butter for celery sticks, and dash on sweet potatoes or carrots. While it brings out (and warms up) the flavors in the foods it is paired with, cinnamon will also help keep your arteries healthy, manage blood sugar levels, and lower cholesterol.

3. Tumeric

Photo via FotoosVanRobin @ FlickrBrightly-colored turmeric comes from the same family of spices as ginger — which means both plants can reduce inflammation in arthritis patients (and may block the formation of some cancers). Try it in a curry chicken dish from Planet Green’s Kelly Rossiter — and then add black pepper, since that tabletop staple is believed to help the body absorb turmeric for maximum effect.

4. Parsley

Photo via Joylitas @ FlickrIt’s easy to ignore that little piece of parsley that always arrives next to your main dish, especially when it seems little more than a decoration (even if the bright flavor does fight bad breath).

But this early spring green has been connected to health since the days of the Romans, and today its supporters believe the herb helps pass kidney stones, battle deafness, and prevent buildup in the arteries.

5. Oregano

Photo via Annie Mueller@ Flickr

When you shake extra oregano onto your slice at the local pizza joint you aren’t just adding some classic Italian flavor to your pepperoni-and-mushroom: Oregano is a major source of thymol and carvacol — two antibacterial agents that fight off infection — and has quadruple the antioxidants of blueberries. Like thyme, it’s easy to grow at home and adds traditional flavor to any dish whether you use it fresh or dried.

6. Garlic

Photo víafelipe_gabaldon @ Flickr

Love garlic or hate it, you can’t deny that it’s good for you: As a staple of natural remedies and traditional medicine, garlic has anti-fungal, antibacterial, and antiviral effects, and some studies show that it can stop blood clots from forming in your arteries. It’s also an easy spice to add into your diet: Try it in pasta sauce, on pizza, roasted with other vegetables, or finely chopped in homemade spreads.

7. Thyme

Photo via Erutuon @ Flickr

The strong flavor of thyme pairs well with comfort food — think wintry soups, stews, and roasts — and it’s easy to grow at home with full sun and well-drained soil, so you can use it fresh or dried all year-round.

But the health benefits go beyond warm soup on a cold night: The herb’s oil is antiseptic and antibacterial, and recent studies show thyme can kill MRSA infections, which are resistant to other antibiotics.

100 Delicious & Easy-to-Make Smoothies That Work Wonders for Your Health

By Caitlin Smith

Smoothies can be a great breakfast or snack choice when you need to up your intake of fruits, veggies and protein. While not all of these smoothies are the right health food options for all people, they do provide great alternatives to carb-laden meals, fatty desserts and diets free of fruits and vegetables. Here are our picks for 100 delicious and easy-to-make smoothies.


Vegans and those who don’t like the taste or digestive effects of regular milk can still indulge in tasty smoothie snacks.

  1. Fruity Soy Smoothie: This yummy smoothie is made with bananas, strawberries, raspberries and cherries, as well as soy milk and yogurt.
  2. Blackberry smoothie: This smoothie uses a little too much sugar, but you can substitute it with a smaller serving or leave it out altogether.
  3. Guava smoothie: Use one ripe guava, soy milk, ice cubes and lime to get a serious dose of Vitamin C.
  4. Papaya smoohtie: Fresh, uncooked papaya is excellent for digestion.
  5. Tropical smoothie: This fresh fruit smoothie includes banana, soy milk, strawberries, pineapple juice and mango.
  6. Ice cream soy smoothie: Use soy ice cream for a fruity dessert that’s easier on your digestion.
  7. Chocolate smoothie: The chocolate in this smoothie comes from cacao powder.
  8. Mango smoothie: Use a fresh mango to get all the benefits from the fruit such as beta-carotene and Vitamin C.
  9. Banana-Blueberry Soy Smoothie: Prevention.com suggests eliminating the sugar in the recipe for an even healthier treat.
  10. Soy Good Smoothie: Add corn flakes cereal to this smoothie for an unexpected texture and more dietary fiber.


Another choice for vegans, soft and silken tofu smoothies are also delicious and easy to make.

  1. Soy tofu smoothie: Blend together soft tofu, a banana, soy milk, soy yogurt and strawberries for a delicious soy smoothie.
  2. Blueberry Tofu Smoothie: Soft tofu is featured in this recipe, along with banana, soy milk, honey and blueberries.
  3. Strawberry and Tofu Smoothie: Use fresh strawberries, water and Splenda for the healthiest version of this smoothie.
  4. Tofu Smoothie recipe: Blend together silken tofu, Splenda, honey, strawberries and even coconut rum for a party treat.
  5. Fruit and tofu smoothie: Fruits like strawberries, blueberries and raspberries make this a delicious choice.


If you’re trying to cut back on carbs but still want to enjoy a fruity dessert, choose one of these smoothies.

  1. Strawberry low carb smoothie: All that’s in this smoothie are strawberries, soy milk, low fat yogurt and ice.
  2. Power Smoothie: Just use 1/2 banana, 1/2 cup yogurt and 1/2 cup fruit juice for this low-carb smoothie.
  3. Low-Carb Almond Smoothie: The only ingredients used here are ice, half and half, and sugar-free almond syrup.
  4. Banana-orange low carb smoothie: If you want a low-carb, not a no-carb dessert, this smoothie is made with 1 banana, an orange, orange juice and low fat yogurt.
  5. Low carb Key West: This fresh treat uses lime Jello, whipped cream and cold water and boiling water.
  6. Low carb raspberry peach: Use mint, almond extract, unsweetened fruit and soy milk for this smoothie.
  7. Low carb peach: You’ll only need three ingredients for this recipe.
  8. Raspberry Smoothie – Soy Milk and Splenda: Use vanilla soy milk (you can substitute with light soy milk), ice cubes, Splenda and fresh raspberries for this yummy dessert or breakfast.
  9. Florida Sunshine: Ingredients like sugar-free drink mixes and a Carb Countdown dairy beverage make this a healthy alternative to a regular smoothie.
  10. Soy Milk Strawberry Smoothie: This recipe is similar to the Raspberry Soy Milk and Splenda smoothie but it uses strawberries instead.


Smoothies with lots of protein can reduce your cravings and help you boost your metabolism. If you work out a lot, they can also keep you energized for much longer.

  1. Max protein recipe: Add a banana, 1tbsp of protein powder, 1/2 cup of yogurt and 1 cup of nonfat milk to make this smoothie.
  2. Apple Coconut: Use apple juice, grated coconut, banana, ginger and ice cubes for this unusual recipe.
  3. Apricot Mango: Blend together apricot halves, Crystal Light or a sugar-free lemonade mix and fat-free apricot-mango yogurt.
  4. High Protein Smoothie Recipe: Use milk, honey ice milk, banana, pecans, wheat germ and protein powder to make this smoothie.
  5. Fruit medley protein smoothie: This medley includes protein powder, strawberries cherries, peaches and nonfat milk.
  6. High-calorie, high-protein smoothie: If you’re planning an intense workout, you may want to try this smoothie, made of wheat germ, banana, 2 percent milk, protein powder and vanilla yogurt.
  7. High protein smoothie: Use frozen strawberries, frozen pineapple juice concentrate, egg whites and more to make this smoothie.
  8. Raw Cacao High Protein Smoothie: Use raw cacao for natural chocolate flavor.
  9. High protein breakfast smoothie drink: Use liquid egg whites, banana, oatmeal and whey protein powder.
  10. Lemon and Raspberry Summer Shake: Add vanilla protein powder for an extra boost.

Whey Protein

Whether you’re a bodybuilder or someone who wants to strengthen your immune system, you can drink a whey protein smoothie to get more protein and antioxidants.

  1. Fruit whey protein smoothie: Blueberries, skim milk, yogurt and blueberries are just some of the ingredients in this smoothie.
  2. Eggnog Smoothie: Eggnog smoothies don’t sound healthy at first, but this recipe just uses ice cubes, water, whey protein, egg and seasonings.
  3. Banana Bread Shake: Don’t add the extra sugar to make this recipe more healthy.
  4. High whey protein smoothie: Add almonds, raisins, whey protein and other yummy ingredients to this smoothie.

Sugar-Free and Smoothies for Diabetics

When sugar is a problem, try making a sugar-free or low-sugar smoothie for dessert.

  1. LeeAnn’s Luscious Smoothie: Use wheat germ, plain yogurt and fruit to naturally sweeten this dessert.
  2. Sugar-free smoothie: This recipe uses fat-free yogurt, strawberries, and Splenda.
  3. Diabetic Orange Mango Smoothie: Use skim milk, vanilla yogurt, fruit and Splenda.
  4. No-fat and sugar-free smoothie: Ice, non-fat milk, Splenda and fruit extract are all you need here.
  5. Diet Blueberry Royale: Use skim milk, fresh berries and sugar-free instant vanilla pudding for a treat that only tastes decadent.
  6. Blood Sugar Balancing Orange Cream Recipe: Use bananas, orange, milk, cooked sweet potato and low-fat vanilla yogurt for this yummy treat.


Use ingredients like rice milk, almond milk, soy yogurt and non-dairy ice cream if you’re lactose intolerant or just don’t like regular milk.

  1. Green Tea non dairy smoothie: Get a serving of your antioxidants with this smoothie, made with chilled brewed green tea, a banana, honey and a peach.
  2. How to Make a Nondairy Fruit Smoothie: Use this recipe guide to make a non-dairy smoothie with strawberries and bananas.
  3. De-Lish Smoothie: This fruits-only smoothie is super easy to blend.
  4. Cranberry and Strawberry Smoothie: Use ice-cubes, cut strawberries and cranberry juice for this recipe.
  5. Cherry and Apple Pie: Use cherries, an apple, banana, kiwi, blueberries and cloudy apple juice to make this super special dessert.


Ease digestion when you make a smoothie recipe that uses ginger.

  1. Banana-Ginger smoothie: Blend together honey, fresh ginger, vanilla yogurt and 1 banana for a soothing treat.
  2. Jamaican Ginger: This recipe also calls for fresh ginger.

Energy Boosters

When you need to boost your energy for a workout or a long day, try out one of these recipes.

  1. Berry Good Workout Smoothie: This is called the “workout smoothie” because it’s gentle on your stomach and calls for 1 tbsp of flaxseed.
  2. Before Your Workout: With protein powder, frozen berries and 1/2 banana, you’ll get an instant charge out of this snack.
  3. Boost Smoothie Nutritional Energy Drink: My grandmother drinks these supplements, which contain 22 vitamins and minerals.

Vitamin-packed smoothies

Get even more vitamins in your diet with these smoothie recipes that are packed with Vitamin C and more.

  1. Avocado Blueberry Smoothie: Avocados have even more potassium than bananas, and they contain a lot of the good kinds of fat.
  2. Apricot-Mango smoothie: Lemon juice and mangoes will provide a lot of Vitamin C through this recipe.
  3. On the Balcony: You’ll get lots of Vitamin C out of this smoothie that has tropical fruit juice, strawberries and pineapple.
  4. For Breakfast: Add spirulina to this already stacked smoothie that contains nut butter and flax oil.
  5. Vitamin C Smoothie: Vitamin C fruits like watermelon, cantaloupe and strawberries are used in this smoothie.

Anti-stress and Anti-aging

Smoothies that contain antioxidants like blueberries and strawberries are great for reducing stress and even the signs of aging.

  1. Stress Reliever Strawberry Smoothie: Add stress-reducing strawberries, peach and yogurt to your blender for this smoothie.
  2. Lemon melon smoothie: This cool, refreshing smoothie recipe also requires mint, a natural stress reliever.
  3. Blueberry-Oat: Blueberries are good for combatting oxidative stress, and oats are excellent antioxidants that can reduce cholesterol and cardiovascular problems.
  4. Anti-Stress Smoothie: Learn what ingredients to add to your smoothie for anti-stress benefits.


Instead of gulping down pancakes or a couple bowls of sugary cereal, whip up one of these fruity smoothies.

  1. Healthy Breakfast Smoothie: These instructions even come with a video, so you can watch a demonstration of how to blend ingredients like flaxseed oil, lemon juice, unsweetened cranberry juice and more.
  2. Ruby Red Grapefruit smoothie: If you can’t manage to sit down and eat a real grapefruit for breakfast, make this smoothie instead.
  3. Breakfast Berry Smoothie: Add a little peanut butter to this berry smoothie to curb cravings later in the morning.
  4. World’s Best Smoothie: This smoothie contains 12.1 grams of protein per serving, but those who are sensitive to salt might want to try something else.
  5. Banana egg power drink: Use almond milk, fresh blueberries, raw honey, raw organic eggs and 1 banana for this recipe.

Low Calorie

Not all smoothies are calorie-laden. These choices have as little as 80-90 calories per serving.

  1. Creamsicle Smoothie: This recipe uses frozen orange juice concentrate, one navel orange, fat-free yogurt and vanilla extract.
  2. Strawberry-Kiwi Smoothie: This yummy smoothie only has 87 calories per serving.
  3. Tutti-Frutti: Enjoy this 140-calorie smoothie made with banana, OJ, crushed pineapple and more.
  4. Jello Smoothie: Use sugar-free Jello and fat-free Cool Whip for this recipe.
  5. Negative calorie smoothie: Use 5 strawberries, 1/2 papaya and 1 grapefruit for this fruit beverage.
  6. Low-Fat Berry Smoothy: Use frozen raspberries, cranberry juice and 1/2 lemon for its juice.
  7. Low Fat Strawberry Ice Smoothie: Use low-fat or nonfat milk and yogurt to reduce your calorie intake.
  8. Easy Peasy Low-Fat Creamy Fruit Smoothie: This smoothie is full of chopped fruits, nonfat dry milk powder and ice.
  9. Vanilla-Date Breakfast Smoothie: Use nonfat yogurt, nonfat milk, pitted dates and vanilla extract for this surprisingly low calorie breakfast or dessert.


If you have a hard time eating enough vegetables, try drinking them instead.

  1. Healthy Green Smoothie: This green smoothie is made with grapes and spinach.
  2. My Favorite Smoothie: You’ll use cucumber, aloe vera and celery in this recipe.
  3. My Huge-Mongous Pumpkin Smoothie: You’ll use canned pumpkin, not pumpkin pie mix, for this healthier-option recipe.
  4. Carrot All Day Smoothie: Make your eyes sparkle when you drink this smoothie.
  5. Blushing Surprise: The name of this smoothie sounds scary, and it contains Worcestershire sauce, salt, ground pepper, cucumber, and lemon juice.
  6. Tangy Tomato: If you aren’t getting enough tomatoes in your diet, make this smoothie to help it go down easier.
  7. Spinach and Carrot Supreme: Think of this smoothie as a salad on the go.
  8. Cucumber and Apple: All you need for this recipe are cucumber slices and one apple.
  9. Glanny Delight: If you make this smoothie, you’ll pack in servings of carrot, apple, orange, banana and grapes.
  10. Celery and Strawberry: This recipe also uses apple juice and strawberry yogurt.
  11. Crazy Carrot: Don’t worry: this veggie delight also includes vanilla ice-cream.

Green Tea

The benefits of green tea are widely accepted these days, and to give yourself an extra serving a day, add it to your smoothie.

  1. Green tea, blueberry and banana: Mix together honey, green tea, blueberries, 1/2 banana and light vanilla soymilk for a delicious treat.
  2. Peach Green Tea Smoothies: Peach, honey, banana and a green tea bag make for a soothing smoothie.
  3. Matcha Green Tea Smoothie: Use vanilla syrup, hot water, nonfat milk and green tea powder to make this concoction.
  4. Polyphenol powerhouse green tea: This green tea smoothie only has about 85 calories.
  5. Ice Cream and Green Tea: Do these two snacks really mix? When you add in honeydew melon and a banana, you might be surprised.
  6. Exotic green tea: To make this smoothie, add in 1/2 cup of low calorie fruit and ice, plus the green tea.


From avocado and raspberry to a Thanksgiving-inspired treat, check out our final list of 100 delicious smoothies.

  1. Peachy Smoothie: You’ll definitely get a helping of calories, carbs and sugars in this smoothie, but it’s still way better than an ice cream sundae.
  2. Berry-Vanilla smoothie: The sweet taste in this smoothie comes from fat-free yogurt and unsweetened fruit.
  3. Tastes Like Thanksgiving: Use cranberries and orange to make a fall smoothie.
  4. Diet Breakfast Smoothie: You’ll only need 1 1/2 cups frozen fruit, nonfat vanilla yogurt and 1/4 cup fruit juice for this easy recipe.
  5. Raspberry Avocado: You’ll also need orange juice for this smoothie, which has lots of fiber, potassium and Vitamin C.

Chipotle-Orange Broccoli & Tofu -Healthy 5 Ingredient Fast Dinner

Chipotle-Orange Broccoli & Tofu

5 Ingredient Fast Dinner


 1 14oz package extra firm water packed tofu.

 1/2 TSP salt

 3 TBSP canola oil

 6 cups broccoli florets

 1 cup orange juice

 1 TBSP minced chipotle in adobo.

 1/2 cup chopped fresh chopped cilantro.

Preparation 1. Drain tofu and pat dry. Cut into 1/2-3/4 inch cubes. Sprinkle tofu on all sides with 1/4 TSP salt. Heat 2 TBSP oil in a large nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every couple minutes, until golden brown, 7-9 minutes total. Transfer to plate. 2. Add remaining 1 TBSP oil and broccoli to the pan and sprinkle with the remaining 1/4 TSP salt; cook, stirring until the broccoli is bright green, about 1 minute. Add orange juice and chipotle and cook, stirring frequently, until the broccoli is just tender, 2-3 minutes more. 3. Return the tofu to the pan. Cook, gently stirring, until the tofu is heated through, 1-2 minutes. Remove from the heat and stir in cilantro.

Nutrition Per piece: 242 calories; 17g fat (1g sat, 11g mono); 0mg cholesterol; 14g carbohydrates; 13g protein; 4g fiber; 377mg sodium; 612mg potassium. Bonus: Vitamin C (219% DV), Vitamin A (69% DV), folate (28%DV), Calcium (24%DV) Magnesium (22%DV), Potassium (18%DV), Iron (17%DV). Exchanges: 1/2 fruit, 1 vegetable, 1 1/2 medium-fat meat, 2 fat


Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their October 2015 Wellstyles Monthly Newsletter.


Whole Wheat Ravioli – Healthy Recipe



  • 1 lb. fresh or frozen whole wheat cheese ravioli.
  • 1 large clove garlic, minced.
  • 1/2 TSP kosher salt
  • 1/4 cup extra virgin olive oil.
  • 2 large shallots, sliced
  • 3 TBSP red-wine vinegar
  • 1 TSP Dijon mustard
  • Freshly ground pepper to taste.
  • 6 cups arugula
  • 1/2 cup shaved Pecorino Romano or Parmesan cheese.


  1. Bring large pot of water to a boil Cook ravioli until tender, 7-9 minutes or according to package.
  2. Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife or back of spoon. Heat oil in a small skillet over medium heat. Add the garlic paste and shallots and cook, stirring often, until just starting to brown, 2-3 minutes. Stir in vinegar, mustard and pepper; remove from the heat.
  3. Drain the ravioli well. Place in a large bowl and toss with the arugula and the dressing. Serve sprinkled with the cheese.



Per serving: 413 calories; 24g fat (8g sat, 11g mono);  57mg cholesterol; 34g carbohydrates; 16g protein; 2g fiber; 585mg sodium; 156mg potassium.

Bonus: Calcium (25% daily value), Vitamin A (19% daily value)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 3 fat

Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their November 2015 Wellstyles Monthly Newsletter.


Pumpkin Bread Recipe


Fall Recipe – Pumpkin Bread



  • 2 1/2 cups all-purpose flour.
  • 2 cups whole wheat flour
  • 1TBSP baking powder
  • 2TSP baking soda
  • 2 large eggs
  • 2 large egg whites
  • 2 cups packed light brown sugar.
  • 3 cups canned unseasoned pumpkin puree.
  • 1/2 cup canola oil



  1. Preheat oven to 350 degrees. Coat two 9-by-5 inch loaf pans with cooking spray.
  2. Stir all-purposed flour, whole-wheat flour, baking powder, baking soda and salt in a large bowl. Whisk eggs, egg whites, brown sugar, pumpkin and oil in another large bowl. Add the pumpkin mixture to the dry ingredients and mix until just combined. Scrape the batter into the prepared pans and smooth the tops.
  3. Bake the loaves until the tops are golden brown and a cake tester inserted in the center comes out clean 50 to 60 minutes. Cool in the pans for 10 minutes. Turn the loaves out onto a wire rack to cool completely.



Per serving: 210 calories; 5g fat (1g sat, 3g mono);  16mg cholesterol; 38g carbohydrates; 4g protein; 2g fiber; 377mg sodium; 125mg potassium.

Bonus: Vitamin A (96% daily value), Iron (15% daily value)

Carbohydrate Servings: 2 1/2

Exchanges: 1 starch, 1 other carbohydrate, 1/2 vegetable, 1 fat.


Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their October 2015 Wellstyles Monthly Newsletter.