Sun Tea

4-6 tea bags
1.5 quarts cold water
ice
lemon slices

Place tea bags in a 2 quart clear glass pitcher, add water.
Let stand in sunlight 2-3 hours.
Remove tea bags and serve with ice and lemon slices.

Breakfast Shake

Try this awesome shake as a breakfast meal replacement!
It's sooo good!

1/2 cup low-fat plain or vanilla yogurt
1/4 cup chopped cantaloupe
1/4 cup berries
1/2 banana
1 scoop vanilla whey protein powder
1 tsp honey
1 tbsp wheat germ
2-4 ice cubes
Blend together!

Happy Easter!

Happy Easter everyone! Holidays are such a great time to
share with family and friends, but also make it difficult to
stick to our healthy lifestyles. This Easter, make it a goal
not to go overboard with the treats. Allow yourself one
treat or dessert and hold yourself to that. If you allow
yourself to over-indugle in everything that is being offered,
you will only feel disappointment. Remember, it never tastes
as good as you think it will anyway! You have to walk an
extra hour just to wear off a small handfull of jelly beans!
Is it really worth it?

Coming Soon!!

In the near future I will be hosting wellness retreats!
I have been working on this project for a while and am
getting closer to being ready to take it on! Happy to announce
I will be offering several different retreat options! Stay tuned!

Healthified Burritos

Here is my "healthified" version of a classic burrito!
No-one will no the difference!

*whole wheat burrito shells
*1 lb lean hamburger
* 1 can fat-free refried beans
*1 small onion-chopped
* 1 packet burrito mix (I use McCormick)
*Reduced fat shredded taco cheese
*Reduced fat sour cream
*Lettuce and chopped tomato

Brown hamburger in a skillet with chopped onion. Add in refried
beans and burrito seasoning. Fill burrito shells with meat mixture and
add 2 tbs of the shredded cheese--roll up burritos and place in a baking
dish. (Secure them with toothpicks.) Pour remaining meat mixture and
shredded cheese on top on the burritos and bake in oven just long
enough to melt cheese. (15-20 minutes @ 350)
Serve topped with shredded lettuce, chopped tomato and sour cream.
YUMMY!!
Healthy, low fat and high fiber!

Plan Ahead!

The biggest issue I hear from my clients is that they don't
have time to eat right and exercise. Well, the key is to plan
ahead! My last post was a quick and easy way to get in a work
out during the work day. Today I am going to suggest you
plan ahead when it comes to your diet too. This may take a
bit of planning and preparing, but it is well worth the effort!
First of all, plan your meals each week. Write down what you
will be making for dinner each night and post it on the fridge.
Each evening as you are cleaning up the kitchen after dinner,
take out whatever you are having the next night out of the freezer.
Put it in the fridge so that it will be thawed for the next night. This
way you will never get home and say "Well...I was going to make
chicken for dinner, but it's still frozen! Guess we have to order out!"
No more!! Also, take a few minutes each night to pack a lunch bag.
Having healthy food options with you during the day will make
it much easier to follow a healthy lifestyle. Pack things such as
fruits, veggies, low fat string cheese, yogurt, whole grain crackers,
almonds, sandwiches on whole grain bread and water. Make
sure you pack enough food to enable you to eat lunch and a healthy
snack during your day. Even if you are just taking a shopping trip
to town, be prepared. Don't allow yourself to get hungry and
have to go through the drive-thru because you didn't bring any-
thing else with you. It may take some time to get used to packing
and preparing ahead, but soon it will become your new, healthy
habit!

Workday Workout!

Here is an easy way to get in a workout during your 8 hour workday!
Do each of these moves once per hour:
5 pushups
10 crunches
15 squats
At the end of an 8 hour day that equals 40 pushups, 80 situps and 120
squats!