Avoid Temptations...

To avoid the temptation of high sugar, high
fat food; don't bring them into your house.
Keep plenty of healthy, easy to fix options
like fresh fruits and veggies washed and ready
to eat.

Getting Fit. . . One Step at a Time

A study in the Journal of Gerontology
Medical Sciences found that people who
do aerobic exercise at least 3 hours per
week have a better memory, are better at
switching between mental tasks, and can
screen out distractions better than those
who don't exercise.

Awesome Blueberry Muffins w/ Walnuts

This is probably one of my favorite muffins that I have put together. Not only are they low in calories and fat, but they are so moist and delicious! Try em out and let me know what you think! These awesome muffins have only 143 calories. If you are not a walnut fan, omit the walnuts and lower the calorie count to 112 calories!

Awesome Blueberry Muffins w/ Walnuts

Servings: 12

1/2 Cup Unsweetened Applesauce
1/2 Cup Plain Nonfat Yogurt
2 Large Egg Whites
1 Large Egg
1 tsp Pure Vanilla Extract
2 TBS Pure Maple Syrup
1/2 Cup WHole Wheat Flour
1/2 Cup Unbleached All Purpose Flour
1 Cup Old Fashioned Rolled-Oats
1 TBS Baking Powder
1 tsp Baking Soda
1 tsp cinnamon
1/4 Cup dried blueberries, unsweetened
1/2 Cup Chooped Walnuts
1 1/2 Cup fresh blueberries, rinsed and dried

Preheat the oven to 400 degrees. Place muffine liners in muffin pan and spray with non stick spray.

Mix applesauce and the next 5 ingredients in a large bowl until smooth.

Mix whole wheat flour thru walnuts together until well combined. Add fresh blueberries so that they are coated with dry ingredients. This will assure the blueberries are evenly distributed throughout the batter.

Add dry mixture to the wet mixture, and mix gently, just until the dry ingredients are moistened. Let sit for 10 minutes. Divide the batter evenly among 12 muffin cups. Bake for 15 to 20 min until tops are dry and golden brown. Turn the muffins onto a wire rack to cool. Let me knwo what you think Your gonna love em!

With Walnuts
Per Serving (ea muffin) 143 Cal., 4 g Fat, 2g sat fat, 0 g trans fat, 18 mg chol, 443 mg sod, 23g Carb, 3g fib, 5 g Prot. 37 mg calc.

Without Walnuts
Per Serving (ea muffin) 112 Cal., 1g Fat, trace sat fat, 0 g trans fat, 18 mg chol, 443 mg sod, 22 Carb, 2g fib, 4g Prot. 34 mg calc.

Health Tip of the Day

It takes 3500 calories to gain a pound. If you want to lose a pound per week, reduce your calorie intake by 250 calories and incorporate daily physical activity that will burn 250 calories.

Grilled Cilantro Lime Chicken, Black Bean Corn & Rice Salad, Grilled Yellow & Green Globe Squash w/ Summer Onions

Grilled Cilantro Lime Chicken

20 oz Boneless Skinless Chicken Breast (4 5oz Pieces)
1/4 cup Fresh Squeezed Lime Juice
1/4 Fresh Cilantro, Chopped
1 tsp Salt
1 tsp Fresh Ground Pepper
3/4 tsp Ground Cumin
1/2 tsp Garlic Salt
3 TBS Olive Oil

Pound chicken breasts to about a 1/4 inch.(I like to do this in a gallon size zip-lock baggie)Combine lime juice, through garlic salt in a small bowl. Whisk in olive oil until blended. Add chicken and marinade for 45 min to an hour in refrigerator. Meanwhile, heat grill to high. Grill about 3-4 min per side, until chicken is cooked through.(until chiken reaches 175 degrees and juices run clear when pierced)
Per Serving (5 oz pc) 221 Cal., 12 g Fat, 2g sat fat, 0 g trans fat, 66 mg chol, 864 mg sod, 2g Carb, trace fib, 26 g Prot. 22 mg calc.

Rice, Black Bean and Corn Salad
Makes 4 Servings
1 Cup cold cooked brown rice
1/2 Cup cooked corn kernels
1/2 Green bell pepper, seeded and chopped ( I used red , orange or yellow)
1 Celery Stalk, chopped
1/3 Cup canned black beans, rinsed and drained
1/2 Red onion
2 Tablespoons fresh cilantro
1/2 Jalapeno pepper, seeded and minced (optional)
2 Tablespoons red-wine vinegar
1 1/2 Tablespoons fresh lime juice
1 Tablespoon extra-virgin olive oil
1/4 Teaspoon salt.

1. In a large bowl, combine the rice, corn, bell pepper, celery, beans, onion, cilantro and jalapeno.

2. In a small bowl, whisk the vinegar, lime juice oil and salt. Pour over rice mixture and toss to coat. Refrigerate covered, until the flavors are blended, at least 1 hour. The longer it marinates the better the flavors will be.

Per Serving: (1 cup) 119 Cal., 4 g Fat, 1g sat fat, 0 g trans fat, 0 mg chol, 197 mg sod, 19g Carb, 3 g fib, 3 g Prot. 21 mg calc.

Grilled Yellow & Green Globe Squash w/ Summer Onions

2 Yellow Globe Squash sliced into 1/4 inch slices
2 Zucchini Globes sliced into 1/4 inch slices
4 Summer Onions (can substitute with large scallions)cut off about 1/2 inch off the tops and a 1/4 in of the bottom, root area
2 TBS olive oil
2 TBS Sweet Soy (Kecap Manis or Indonesian Sweet Soy, which can found larger supermarkets or specialty food stores)
Salt & Pepper to taste

Combine Sweet soy and olive oil in large bowl. Add salt & Pepper. Toss vegetables until well coated. Grill squash & zucchini about 2 min per side until cooked through. Grill summer onions about 1 min per side, carefule not to burn the tops.

Per Serving: (1 cup) 121 Cal., 7 g Fat, 1g sat fat, 0 g trans fat, 0 mg chol, 362 mg sod, 7g Carb, 3 g fib, 2 g Prot. 40 mg calc.

Why Nutritional Supplements, and What Products Should You Trust Your Health Too?

Why Nutritional Supplements?

Medical research has shown an indisputable link between good nutrition and long term health. Optimal nutrition includes vitamins, minerals, antioxidants and other compounds that we consume in small amounts, as well as the fats, proteins and carbohydrates that make up the bulk of our foods.


We all know that a complete well-balanced diet, rich in fruits, vegetables, complex carbohydrates, vitamins, minerals and antioxidants are a solid foundation for good nutrition and optimal health. However, too few of us consistantly consume such a healthy well-balanced diet. This can lead to chronic deficiencies for one or more essential vitamins, placing ou good health at risk.

See the video below why USANA Nutritional Products are Nutritionals You CAN Trust



After viewing this video, and you now see why USANA Nutritional Supplements are the only product you should be taking, please feel free to contact me to get yourself on the road to Optimal Health.

Can USANA Be the Change You Need in Your Life?