Raising the Bar: What's a Healthy Snack on the Go?

We have all been there – between meetings running from one thing to the other. Your stomach is yelling at you, but what to have? You pull into a convenience store or grab a quick granola snack from the pantry – is it the right healthy snack? Here is an article that I found helpful with an equation to determine if your snack bar measures up. Of course, like the article says, when you have time you should always reach for the whole foods like fruits, veggies, nuts and seeds to snack on.
But let's face it, sometimes that just isn't happening!

(Sugar + Carbohydrates - Fiber) / (Fat + Protein) = The CORE Ratio (2 or under)

http://bit.ly/rgCaP8

Time to Transition Our Seasonal Eating

This morning officially feels like fall, and with fall comes winter squash. The winter squash group includes pumpkin, acorn, butternut, and spaghetti squash. Winter squash, like other richly colored vegetables, provide an excellent source of carotenes. Generally, the richer the color, the richer the concentration. They also offer a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium. Last week I noticed them making their appearance at the farmers market – it is time for us to transition our seasonal palettes from fresh salads to hearty soups. 

Our bodies naturally know what foods they need for what season. With spring and summer we are drawn toward lighter salads and fresh fruits to cool our body temperature down. And with the cooler weather moving in for fall and winter, can't you just feel your body craving the warm comfort that stews, soups and baked dishes have to offer?

Personally, I have been a little intimidated by the winter squash. Their thick skins, how long to cook, etc. I LOVE them and want to eat more of them. Can you say healthy comfort food!?

Here is a link to a quick video on how to prepare the winter squash with three different cooking methods.
http://bit.ly/oN881g

Beets, Beets, Glorious Beets

I love beets! I grew up with canned beets and still loved them...but now I buy them local and seriously, I have died and gone to heaven. It is beet season, so get to your local farmer's market and pick some up. Red beets are high in carbohydrates, low in fat and are an excellent source of folic acid and loaded with antioxidants.

We love them hot or cold – last night and today for lunch I made an arugula and beet salad to die for...like I said...heaven!

Beet & Arugula Salad

Organic Baby Arugula (bagged at Trader Joe's)
Beets, peeled and blanched. (Fork tender)
Lite Feta Cheese
Extra Virgin Olive Oil
Balsamic Vinegar
Salt and Pepper to taste

Optional: Toasted pine nuts, yellow bell pepper

Chia Seeds

Gelatinous Chia Seeds

Chia seed is an ancient superfood – the little black and white seeds were once a staple of the Incan, Mayan and Aztec cultures.

"Chia" is actually the Mayan word for strength. The seeds were used by these ancient cultures as mega-energy food, especially for their running messengers, who would carry a small pouch of it with them.

Chia seeds are said to have:

• 2 x the protein of any other seed or grain,
• 5 x the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones,
• 2 x the amount of potassium as bananas,
• 3 x the reported antioxidant strength of blueberries,
• 3 x more iron than spinach, and
• copious amounts of omega-3 and omega-6, which are essential fatty acids

They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fiber. The seeds absorb water and create a mucilaginous gel – they can hold 9-12 times their weight in water and they absorb it very rapidly - in under 10 minutes. Making it perfect to add to smoothies, oatmeal and the like. But they really have no flavor, so sometimes I will just take a tablespoon and swallow it down.

Some of the benefits of Chia are more energy, boosts strength, bolsters endurance, levels blood sugar, helps in weight loss and aids intestinal regularity. I definitely noticed that it helps me with the latter!

To make a basic chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water. Stir the mixture well, to avoid clumping, then leave it in your fridge, in a sealed jar. This will yield around 17oz of chia gel and will last about three weeks.

We get our Chia Seeds at Whole Foods, but you can order them online as well.

7 Ways to Eat Smart and Lose Weight

This is a good article from Active.com.

http://bit.ly/pOsVy7

Melon Basil Smoothie

YumseriousY! I just tried this awesome smoothie for lunch today and had to share.

Melon Basil Smoothie

1/6 of a cantaloupe
1 large handful of strawberries
1 small handful of leafy greens
1 large handful of basil leaves
1 pinch of sea salt
1 tsp vanilla extract
1 tsp Stevia or honey
water to desired consistency (about 1 cup or less)
optional: 1 Tbsp Chia Seed* (softened in water) or 1 Tbsp milled flax seed OR BOTH!

Blend until smooth. Enjoy!

*Stay tuned for more on Chia Seed and its health benefits.

Quinoa and Beet Salad

Beets...I love this wonderful earthy root vegetable! They are in season June through October, so go out and pick some up at your local farmers market – gold and red. Garden-beet is very low in calories and fat; but is very rich in dietary fiber, vitamins and minerals. Here is a recipe I tried for the first time over the week-end and we loved it!



Quinoa and Beet Salad

6 small golden beets, peeled and cut into 1/2-inch wedges
3 tbsp olive oil
2 tbsp red wine vinegar, plus additional to taste
1 garlic clove, smashed
1/2 tsp kosher salt plus pinch and additional to taste
1/4 teaspoon sugar – I use Stevia :)
2 cups water
1 1/2 cups quinoa, rinsed and drained
2 tbsp pine nuts
2 cups baby arugula (I used garden lettuce and it worked fine)
2 ounces crumbled feta
Freshly ground pepper

1. In a pot with a steamer basket, steam the beets until tender, about 12 minutes. Transfer beets to a large bowl and toss with 2 tbsp each of the oil and vinegar; mix in the garlic, salt and sugar. Let sit at room temperature at least 30 minutes.
2. Meanwhile, in another pot, bring the 2 cups water to a boil. Stir in the quinoa and a pinch of salt. Cover and cook over medium-low heat until water is absorbed, about 15 minutes. Fluff quinoa with a fork and let cool.
3. In a small skillet over medium heat, warm remaining oil. Add the pine nuts and cook, stirring, until golden, about 3 minutes. Pour pine nuts and oil over quinoa and toss.
4. Remove garlic from beets. Add quinoa and the arugula and cheese to beets and toss well. Season with vinegar, salt and black pepper to taste. Serve chilled or at room temperature.

Nutrition facts per serving: (4 servings) 436 calories, 14 g protein, 50 g carbohydrate, 20 g fat (2 g saturated), 7 g fiber.

Maca Root Powder

After my whole adrenal gland stuff, I began reading about natural ways to support my adrenals and hormones. Maca Root kept coming up, so I ran it by my compound pharmacist (Dan Mourdry, Moudry's Compound Pharmacy in Oakdale) and he agreed that I would benefit from Maca Root Powder. So he ordered me up a bottle and I began adding it to my smoothies.

Maca Root is a root plant grown in the Andes Mountains and used to balance hormones by directly working with the endocrine system. Maca acts as a type of reset button for your endocrine system by stimulating your body to bring itself back into balance. Balance is reached by the restoration of normal hormone levels. These hormones are responsible for fertility, energy levels, sexual function, and the nervous system. This natural ingredient is a perfect way to balance your system.

It has a wonderful taste, almost like a malted flavor, which is perfect for your Superfood Smoothies!

Here is a link that provides more information on Maca Root.
http://www.macarootpowder.org

Chill Out

Here is an awesome summer salad to make when additional heat in the kitchen is not an option! I typically steer clear of recipes that have more than 5-6 ingredients. I'm all about quick and easy, so I almost passed over this salad, but it looked so amazing in the picture that I had to try it. A hand full of ingredients were for the dressing and believe it or not, they showed up in my frig and pantry. I hope you give it a try, you won't regret it!

Greek Pasta Salad

Makes: 4 servings
Prep time: 15 minutes
Cook time: 15 minutes



5 ounces (2 1/2 cups) dried conchiglie pasta (seriously...I call them shells!)
1 pint grape tomatoes, halved lengthwise
1/2 seedless cucumber, quartered lengthwise and cut into 1/4 inch pieces
1 yellow bell pepper cut into 1/4 inch pieces
1 cup canned cannellini beans, rinsed and drained
1/2 small red onion, diced
2 ounces reduced fat feta cheese
1/4 cup pitted Kalamata olives, halved
1/4 cup fresh chopped mint
2 Tbsp extra virgin olive oil
2 Tbs red wine vinegar
2 Tbsp fresh lemon juice (I used bottled)
1 tsp minced fresh garlic (I used jarred)
1 tsp honey
1/2 tsp Dijon mustard
1/4 tsp dried oregano
1/4 tsp salt
1/8 tsp pepper

1. Cook pasta according to package directions. Drain, rinse under cold water, drain again and transfer to paper towels to absorb excess water.
2. Combine tomatoes, cucumber, bell pepper, beans, onion, feta, olives and mint in a large serving bowl; add pasta and mix.
3. In a small bowl, whisk together oil, vinegar, lemon juice, garlic, honey, mustard, oregano, salt and pepper. Pour over the pasta and vegetables; toss well. Season with additional salt and pepper to taste; serve.

Nutritional facts per serving:
334 calories, 13 g protein, 49 g carbohydrate, 11 g fat (2 g saturated), 7 g fiber

*Recipe from Recipe.com - by Laraine Perri

Top 10 Superfoods for Women

I just stumbled upon this article on my Comcast home page and thought I would share – America's Healthiest Superfoods for Women. You've probably heard of all of these superfoods, but I like how the slideshow provides a brief description of why they were deemed the top ten and what the benefits are.

1. Alaskan Salmon
2. Wild Blueberries
3. Oats
4. Broccoli
5. Walnuts
6. Avodacos
7. Red Beans
8. Greek Yogurt
9. Olive Oil
10. Dark Chocolate

The slideshow lists other great superfoods to add to your diet as well. Seriously, you can feel the super powers coming on when you eat these foods!

http://xfinity.comcast.net/slideshow/news-healthiestsuperfoodforwomen/1/

Six Small Meals a Day

In October I was diagnosed with Adrenal Gland Insufficiency. At that time I made some changes to my diet and one of those changes was to switch from three squares to six small meals a day, which helps with the healing of the adrenal glands by providing a steady stream of fuel throughout the day for balance. But this method of eating isn't only for adrenal gland repair.

This "energy balance" method of eating allows you to take in a similar number of calories as you're burning off. As you burn calories throughout your day–by exercising, walking from the parking lot, taking the stairs–the calories you take in should stay within similar levels of the calories you burn. As long as you're constantly fueling your body with small meals, you're constantly teaching it to shed fat. When you think about it, limiting yourself to three meals a day you are asking your body to operate normally all the time, even though you are intermittently depriving it of fuel then dumping big heaps of calories into it every 6 hours or so.

To keep those fat burners firing, eat your six meals like this:

| Alternate larger meals and smaller ones.
| Eat your snacks roughly 2 hours before lunch, 2 hours before dinner and roughly 2 hours after dinner.
| Eat to fit your own lifestyle and schedule, but an ideal schedule looks something like this:

8:00 AM – Breakfast
11:00 AM – Snack
1:00 PM – Lunch
4:00 PM – Snack
6:00 PM – Dinner
8:00 PM – Snack

Caprese Skewers

One of summers freshest and easiest recipes; Caprese salad. You can serve it so many ways, but my favorite are Caprese skewers! I brought this to a recent girls gathering and it was really well received, so much so that a few gals asked for the recipe. Here you go!

Caprese Skewers
(Makes 24 skewers)

Grape tomatoes (72 each)
Fresh Mozzarella (You can use a block and cut squares or buy the mozzarella balls. Both are found in the deli section by the specialty cheeses. 72 each)
Fresh Basil
Extra Virgin Olive Oil
Balsamic Vinegar
Sea salt
Pepper
Wood skewers (I buy the standard kabob skewers and cut them down to size.)

Alternate tomato, basil, mozzarella three times on each skewer. Place them on a plate or platter (it's fun to use a contrasting color) and drizzle with EVOO and Balsamic vinegar. Salt and pepper to taste.

Enjoy!

Nuts do you good!

One day last week I read in Fitness that walnuts have nearly double the disease fighting antioxidants of almonds, peanuts, pistachios or pecans, so snack smarter is their advice. Then the very next day I read in Taste of Home...this just in...turns out pecans contain more antioxidants than walnuts. Really?!

What I do know is nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.

But don't limit yourself to just nuts. In addition to nuts, seeds such as flax seeds, pumpkin seeds and sunflower seeds also offer health benefits. Again moderation is the key - limit your intake to 1 to 2 oz of unsalted nuts per day.

No Meat No Matter

If you are like me and don't eat a lot of meat, you may be concerned about getting enough protein. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19–70 and 56 grams for men aged 19–70. Turns out most Americans consume more protein than necessary.

Your diet still includes foods that offer a good dose of protein per cup – some might even surprise you: tilapia/fish (26 grams), almonds or cashews (20 grams), black beans (15 grams),  milk (8 grams), brown or white rice (5 grams), eggs (4 grams), even broccoli (4 grams).

When planning a meatless menu, do your heart healthy and choose protein sources that are naturally low in fat (beans or brown rice), or choose low-fat or non-fat versions (dairy products). Veggie burgers are another option. I really like Morning Star burgers, Asian or Spicy Black Bean on my salads or crumbled and wrapped in a whole grain tortilla. They are low in saturated fat and contain 7 grams protein per burger.

Beautiful Green Smoothie!

This spring I discovered green smoothies! I stumbled upon them in my studies at the Institute for Integrative Nutrition as a way to get the necessary greens that our bodies need on a daily basis. You can only eat so many salads, which is how I always ate my greens. But by incorporating those greens in a smoothie with fresh fruits, you have a delicious drink that tastes great and has a power house of nutritional value! Using a ratio of fruits to veggies as 60:40 the fruit taste dominates the flavor, yet at the same time the green vegetables balance out the sweetness of the fruit, adding nice zest to it.

Green smoothies are easy to digest. When blended well, all the valuable nutrients in these fruits and veggies become homogenized, or divided into such small particles that it becomes easy for the body to digest, the green smoothies literally start to get absorbed in your mouth. I swear after drinking a green smoothie, I can feel that benefits right away...thinner, healthier, more energy!

Start playing around with green smoothies and begin experiencing the many joys and benefits. Some of the greens you can use are kale, spinach, romaine, parsley, chard and fruits that work well are bananas (for thickness) strawberries, blueberries, peaches, pears, apples.

I use a Magic Bullet and make single serving green smoothies, you can make larger batches with a Vitamix or something equivalent.

Last precious sip  :)

One of my favorites (single serving):

1/2 banana
1 cup strawberries or blueberries or combination of both
1 hand full spinach
1 cup almond milk
1 Tbsp honey
1 tsp vanilla
3-4 ice cubes

Get to Know Cilantro

Cilantro is a must in Latin American and Asian cooking where its chopped into salsas or spring rolls. Its fragrant leaves come from the same plant as coriander seeds, but the flavors are quite different. Cilantro's distinctive taste has been described as fresh and clean to zesty and tangy. I love to bury my face in a bunch of cilantro and take a huge smell, there's nothing like it!



The Basics

• Coarsely chopped cilantro adds fresh flavor to dressings, dips, sauces, stews, vegetables and chicken dishes. It also makes a pretty garnish.
• Sold in bunches, cilantro will last longer if left uncut. So cut off only the amount you will need. And don't overchop, or the tender leaves will turn black.
• To keep it fresh even longer, place the bunch, stem side down, in a glass with an inch or so of water. Cover with a plastic bag, secure with a rubber band and store in the fridge. It should stay fresh for up to a week if you change the water every other day.
 

Taken from Taste of Home - April|May 2011

Kohlrabi for Dinner

Kohlrabi is a weird looking vegetable that comes from the cabbage family and is high is Vitamin C and fiber. Its flavor is delicately sweet, and its texture is moist, yet crisp. Kohlrabi tastes mildly like broccoli with just a hint of cabbage. You're not likely to find it in the grocery store, but when in season the farmer's market is a good bet.

My grandma introduced me to kohlrabi when I was a kid, we would eat it raw with salt. Tonight I wanted to try it cooked, so I peeled the bulb and diced it thin along with sliced carrots, green onion and the kohlrabi greens (minus the stem). I cooked the kohlrabi, carrot and onion in olive oil until tender. I then added the kohlrabi greens and cooked 2-3 minutes longer. With some salt and pepper, this was a delicious side dish to grilled chicken and brown rice.

Read more: Kohlrabi Nutrition Information | eHow.com http://www.ehow.com/about_5108248_kohlrabi-nutrition-information.html#ixzz1PCk6M6T5

From "I Can't Run" to Hooked

There was a time when I said "I can't run" – actually all through school and my 20's. I would try and fail because I would head out the front door and take off running. No warm up, no pacing and by the end of three blocks I was doubled over. This just affirmed my "I can't run" attitude. Then one day the gal in the cubicle next to mine at the Department of Health told me I could run. She was a runner and was healthy and energetic and I wanted to be like her. She told me I was approaching running the wrong way and introduced me to the run/walk method of training. So in my 30's I became a runner! Following the run/walk training, it wasn't long and I was running 3 miles each day and finished my first 5K. I was hooked!

Now that I am in my 40's, running along with proper nutrition, helps me to harness all of those changes happening to my body and my mind during this wonderful time we call mid-life.

Here is a great link that offers "6 Benefits of Running" by Jacquie Cattanach.
http://bit.ly/iKcwGd

Relish the Radish Salad

For me, radishes were never a vegetable that I loved or knew really what to do with – put it on a salad or garnish potato salad. But this spring I am seeing radish recipes everywhere for summer! Tonight I made a radish salad that Mike and I really liked and will definitely keep in the rotation. The best part...I didn't have the fresh parsley, but I added the cilantro from my herb garden and it worked awesome!

Radish Salad

Combine 10 thinly sliced radishes, 8 sliced green onions and 3 Tbsp. fresh parsley (or cilantro) with 3 Tbsp. lime juice, 2 Tbsp. olive oil, 2 tsp. honey and 1/2 tsp. cumin. Add salt, pepper and cayenne pepper to taste. Serves 4.
-Taste of Home

Another Use for Coleslaw Dressing

Just had to share...the coleslaw dressing I made for the recipe posted on 5/22 with sesame oil and rice vinegar worked perfectly with leftovers! I threw together brown rice, chicken, steamed green beans and slivered almonds with the leftover dressing...really good, healthy AND quick!

Don't Throw Those Radish Greens

Sunday I came home from the farmer's market with a beautiful bunch of radishes. As I was cleaning them I thought about the greens and how I typically would just throw them away, but why? I did a Google search and found several recipes and uses for radish greens! I used them in place of spinach in a green smoothie with fresh fruit. You can use them in salads, sandwiches or any other recipe that calls for greens. Not only are radish greens edible, the leaves are the most nutritious part of the plant – a significant source of calcium, iron, magnesium, folate, vitamin A, C, K and other nutrients. Conventionally-grown leafy greens tend to be susceptible to containing high amounts of pesticide residue, so it is highly recommend to use organic radishes when you plan to eat the greens. They have a short frig life so use them within a day or two. Give them a try this summer!

My Herb Garden

Me planting.

For all the years we lived in our home on 74th Street, I could never have a vegetable or herb garden because we lived on a wooded lot full of shade. We focused mainly on our woodland perennial gardens. Well, we are now renting a condo (with a tiny deck) but lots of sun, so I can have a tiny herb garden! Because of the tiny deck, (you can tell, my husband is practically on top of me taking this picture) I had to postpone the Earthbox idea for now.

My herb garden!

For the first day of our Memorial Week-end, we went shopping for the perfect pot and the cutest plants ever! I love the taste of fresh herbs; basil, cilantro, oregano and let's not forget the mint for our Mojito's. Stay posted as I share pictures and recipes that I experiment with over the summer!

Awesome Rice Dish

My guy and I just finished a dinner of baked salmon and an awesome brown rice dish. We love brown rice any way, but tonight we caramelized some diced onion, steamed some broccoli, cooked some brown rice and added raisins, walnut oil and a little salt and pepper. Nummy! Walnut oil is becoming my new favorite condiment. It adds such a warm, nutty flavor.

Coleslaw Test

Coleslaw is a summer picnic staple and goes hand in hand with baked beans and a good hamburger or hotdog. I have always liked the old standby creamy variety, but with my new wellness initiative, I was willing to try a different recipe I found in this months Runner's World. My test market was going to be at our fundraiser cook-out for Relay for Life. But wait, my husband says, you have to appeal to the masses and the healthy recipe was not going to do that for him. So I compromised – I am nothing if not flexible! I made a bowl of the standby creamy and a bowl of healthy. At the end of the evening, which variety to you suppose was almost gone? Not the one that was supposed to appeal to the masses. Here is the extremely simple recipe for you to test out with your masses!

Asian-style Coleslaw
Skip the mayonnaise, which ups the fat. Toss cabbage (which packs cancer-fighting compounds) with carrots, scallions, rice vinegar, sesame seeds, and sesame oil, which aids in absorbing nutrients. In a hurry? Buy a bag of coleslaw mix which includes the cabbage and carrot already shredded.

Honey Crisp Energy Bar

Just have to share our favorite snack recipe! I made it again after a couple of weeks, it is seriously missed in our house when I don't. Goodbye to those super market granola bars – Hello nummy, healthy, energy bars!

Honey Crisp Energy Bar
1/4 cup canola oil
1/4 cup honey
5 oz (1/2 of a 10 oz-bag) marshmallows
2 cups uncooked oatmeal
2 cups toasted rice cereal, such as Rice Crispies

Optional: 1 cup chopped almonds or other nuts, 1 cup dried fruit of your choice (raisons, craisins, chopped apricots, dried blueberries, dried cherries, etc.) 1/4 cup milled flax seeds

Our favorite is 1/4 cup dried tart cherries, 1/4 cup raisins, 1/4 cup crushed pecans or walnuts and 1/4 cup milled flax seed for great Omega-3's.

• In large saucepan, combine the oil, honey and marshmallows and heat over medium-low heat. Stir constantly until the marshmallows are melted.
• Mix in the oats and toasted rice cereal and other optional ingredients, as desired. Mix well.
• Pour into a greased 8"x8" pan. Using greased hands or spatula, spread the mixture evenly into the pan.
• When the mixture has cooled, cut into 9 bars

Enjoy!

Work Out Buddy

I don't know about you, but it helps me to stay on track with my work outs when I have a friend that is meeting me for a run or yoga class. Not that I don't manage to get my butt out of bed and work out on my own, but we women like to solve the worlds problems during our work outs! This past Saturday my BFF Jayne and I did just that – a little therapy and a glorious run! Mornings like this can't help but feed your soul.

So feed YOUR soul, recruit a work out buddy!

The Earth Box

Something my husband and I always enjoy when spring arrives is hitting the farmer's market for fresh produce. This year especially – with the price of gas – our produce bill is going up each month. So I was really excited when I was introduced to the EarthBox – apparently anyone can enjoy delicious homegrown veggies, fruits, and herbs grown in an EarthBox. It is a sustainable product that uses less water and fertilizer, will grow bigger and tastier plants faster than a conventional garden--with virtually no effort and zero guesswork! Sounds like my kind of garden. I think I will start with one EarthBox this year, but if the reviews on this product are true...I will be buying more next season! I hope to share progress as this season unfolds!

http://store.earthbox.com/Green-EarthBox-Ready-to-Grow-Kit/productinfo/1010065/

Be Healthy YOUR Way

What works for me, may not work for you and vice verse. Finding your own synergy with health and wellness is a personal journey that you must embark on with patience and lots of self-love. We all want that quick fix, drop 10 pounds before vacation or a wedding, so we join a weight loss program or begin counting calories. Well, I don't know about you, but when I was in my 20's and 30's that seemed to work just fine – now that I am smack dab in the middle of 40, I felt the jig was up. The weight was creeping on, running 3 times a week and counting calories wasn't working. On top of that I was tired all the time, my body ached and I just didn't like myself very much. 

Enter peri-menopause and a lovely diagnoses of Adrenal Gland Insufficiency. Ok, now what? So I began working with an amazing Compound Pharmacist in Oakdale, MN with a regimen of plant based supplements to support my adrenal glands and help build my cortisol levels back up where they should be. But I had to do more – it was time. My time.

This is where I stopped eating refined sugars, processed white flour and switched my diet to whole grains, green leafy vegetables and fruits. I've always been a runner, but I began incorporating strength training, yoga and core exercises into my routine. The result? I am slowly seeing my weight return to where I want it, I have more energy and overall just feel fit for 45. I like myself again.

This journey began last October and will continue for the rest of my life. Being healthy MEANS something to me now. In this blog I would like to share things that are working for me and hope that you will share what works for you. We can help one another find "our healthy"!