Knock, knock on my door is what I love to hear on Halloween day. The little monsters, fairies and super heroes trot around the neighborhood with their trick-or-treat baskets and collect as many goodies as possible.

Even though this is a fun-filled day for both kids and their parents, it can also be unhealthy. Most Halloween candy is purchased the week off and in bulk. Stores offer cheap, sugar loaded chocolate bars, dum dum lollipops and even sugary worms.

Instead of worrying about saving money on junk candy this Halloween, why not invest time in picking up healthier treats that are still tasty.

Here are a few of my favorite picks

• Fruit Paint monsters and characters on bananas or oranges
• Milk! Horizon Organic offers delicious chocolate, strawberry and choco
• Hershey’s Sugar free Chocolate line: mmmmm Reese’s!
• Nature’s valley Trail mix bars are filled with fiber and nutrients
• Juice! Organic 100% fruit juice is healthier than sugar loaded
• Rice cakes by Quaker are 90 calories and butter popcorn flavored
• Crackers! Wheat thins 100 calorie packs provide healthy whole grains
• Cheese. Calcium and protein packed mini Babybel cheese rounds are so cute!

I have to admit that when the yoga movement started, I was interested in giving it a try mostly for stretching and meditating. I went out and purchased a cute yoga outfit, a pedicure (since I had to be barefoot ) and signed up for a class at a local gym.

The class started at 5:45 PM, right after my busy day at work. I walked in, grabbed a yoga mat and sat Indian-style in the dim room awaiting the yoga master to come in.

Here she comes! A cute little Indian woman walks in, turns on the serene music and begins to instruct the class on breathing, posture and poses.

Compared to my intense stair stepper and up tempo beats blasting in my ear, this class felt a little weird. My mind was drifting far from meditation. “What am I going to cook tonight? I need to do my laundry, I’m running out of clean clothes! I can’t wait to watch Dexter on HBO this weekend”…. Oh boy! I was so antsy this yoga thing may not be for me.

I went years after my first class, until a few months ago. I decided to give it another go. I promised to put all my thoughts and worries on hold, and dedicate this time to me and my body.

After the first 10 minutes, I thought “wow, I’m really enjoying this. I feel relaxed. The music is peaceful and the dim lights keep me calm. I’m definitely doing this again”.

Yoga has been gaining popularity among not only the health conscious, but also among the health care experts. The ancient practice of yoga connects the mind, body and spirit while providing health benefits.

• Yoga can increase circulation and oxygenation that can aid in lowering blood pressure.
• Yoga can boost cardio endurance and decrease the respiratory rate meaning the lungs are working efficiently
• Yoga can help bowel functions
• Yoga can boost immunity through certain poses
• Yoga can boost metabolism leading to weight loss
• Yoga can reduce stress, in turn reducing cortisol levels
• Yoga can build strength and lean muscle through certain poses

If you’re a yoga girl or guy already, then hi five to you! If you haven’t tried it yet, do some research and find a class in the area and try it out.

Below, I have pasted a helpful chart with yoga poses for beginners. Poses are usually held for 20-40 seconds, but feel free to hold for longer if you feel the desire to.

OM (aaaaaauuuuuuummmmmm: a yoga chant that represents the sound of the union of mind, body and spirit). Chant this at the start and finish

Toxins are all around us and a great way to detox is through incorporating nutrient rich veggies and fruits to your diet. This next recipe is packed with anti-oxidants and detoxifying ingredients that will help cleanse your body while satisfying your taste buds.

After a weekend of beer and fries, this is the perfect get-back-on-track meal.

Ingredients:

• 2 medium onions
• 3 stalks celery
• 2 medium cucumbers
• 2 red sweet peppers
• 3 medium tomatoes
• 2 cups V8 Juice Low Sodium
• 1 tbsp cumin
• 1/4 cup red wine vinegar
• 1 tbsp minced garlic
• 1 sprinkle of cayenne

Preparation:

• Chop onions, celery, cucumbers, peppers, tomatoes
• divide veggies into two bowls
• add garlic and vinegar to one bowl and blend in mixer until smooth
• pour in V8 juice, cayenne, cumin and mix again
• pour mixture on the other bowl (chopped veggies)
• refrigerate over night

I always like to add extra ingredients to my Gazpacho like some corn, black beans, cilantro, lime juice or even a few slices of avocado.

Your body will love you for this one!

Even though our body has its own detox machine that fights and eliminates toxins from our body, an overload of toxicity can lead to harmful consequences like health problems or even weight gain.

Toxicity in the body can be caused by unhealthy eating (fried foods, processed), pollution, stress and anxiety, lack of sleep, and drinking excess alcohol and caffeine.

I know that its not realistic to avoid most of these toxic factors, but there are ways to help your body detoxify and eliminate them from your system.

Most web sites suggest extreme detox regimens that involve water fasting and eating raw foods for days. Yes, fruits, vegetables and water are more than beneficial for your body but I think that a person should consider detoxifying the body as an every day routine.

Fruits and vegetables contain essential vitamins, minerals and fiber. They’re low in fat and water packed! Fruits and veggies are also rich sources of enzymes that are essential for proper digestion and elimination.

Adding water to your day will also help flush out toxins from your system and boost immunity.

Personally, I prefer not to go on quick fix diets or extreme detox fasts because its temporary. I prefer to incorporate things into a lifestyle.

Here are a few helpful tips on how to help detoxify your body naturally:

• Drink plenty of water. 8 glasses or more a day depending on your activity
• Add fruits and veggies to every meal and snack (example: spinach omelette for breakfast, grilled vegetable sandwich for lunch, steamed broccoli and fish for dinner, sweet red pepper and cucumber slices for snacks etc)
• Exercise and promote blood and oxygen flow
• Anti-stress through meditation, yoga, reading or even hanging out with loved ones
• Juice it up! Get yourself a blender and throw in some fruits and veggies and make yourself a delicious detoxifying shake.
• Supplement. There are many amazing herbs like Milk Thistle, tumeric, fennel and licorice root that can also help with your daily detox.

Since I started adding the above tips to my life a few years back, I can attest that I have noticed an improvement in my overall skin texture, smoothness and glow. My metabolism feels revved and able to take on a serving of fries without feeling lethargic and bloated. Best of all, I’ve noticed a significant reduction in my cellulite.

It’s really amazing how my body has responded after I began to treat it with tender, love and care.

If you’re looking for a Greens Powder rich in fruits, veggies, enzymes and probiotics to add to your day, then I suggest trying

detox greens.

Click here for details and nutrition facts

Click here to Buy Now!

If you can’t beat ‘em, Join ‘em!

With all the nutritional information within our reach, obesity is still on the rise and fast food joints still remain popular. Fast food restaurants appeal to the average person because not only do they offer fast service, but also affordable meal options.

Fast food joints are here to stay for a long time, so instead of fighting a losing battle, why not join them. In the last few years, companies have worked harder to add healthier items to their menu that are also affordable.

If you’re a McDonald’s lover and you can’t seem to break the bad habit of going through the drive through, then I have put together a sample meal plan that will satisfy your taste buds and budget, while maintaining your figure.

The following sample meal plan may vary depending on your caloric needs, so adjust as necessary.

A Day at McDonald’s!

RISE & SHINE!

Breakfast is an important meal in the day that will help fuel you and give you that kick start that you need. Roll your window down and ask for a classic McDonald’s English McMuffin (300 calories) and a small black coffee (ZERO Calories) . If you need some sweetness, try some splenda or one sugar packet (15 calories)

TOTAL CALORIES: 300

Snack time: A few hours later, you might feel a little growl in your belly so a good pre-lunch snack would be the 7 oz Fruit n Yogurt Parfait (130 calories) and a Dansani Water bottle (ZERO Calories).

TOTAL CALORIES: 130

Lunch: Try a Honey Mustard Snack Wrap w/ Grilled Chicken (330 calories), side salad (20 calories) and a Dansani water (ZERO Calories).

TOTAL CALORIES: 350

Mid afternoon snack: Mcdonald’s offers this crispy Fruit & Walnut Salad that comes with a yogurt dip. Try this 210 calorie snack with a large unsweetened Iced tea!

TOTAL CALORIES: 210

Dinner Time! I like to end my day with some lean protein and veggies so the Premium Southwest Salad w/ Grilled Chicken (320 calories) works for me. Ask for the Newman’s low fat Balsamic that’s only 40 calories. Finish off your meal with a fresh bottle of Dansani.

TOTAL CALORIES: 360

TOTAL CALORIES FOR THE DAY: 1310!

Yay!

Lesson of the day: Even if you’re on the go, there’s always a way to eat healthy even if it’s at good ol’ McDonalds.

Here’s a few more smarter choices to choose from as you wait your turn at the drive through. xoxo

• Egg & Sausage Burrito 300 calories
• 1% Low fat Chocolate Milk Jug 170 calories
• Premium Grilled Chicken Classic 420 calories
• Nonfat Vanilla Latte Medium 220 calories
• Click here to view the nutrition facts on all their items

I was recently in Dewey Beach, Delaware for a Pop music festival and stumbled upon a local bar that served bison burgers. Being familiar with Bison meat and its “better than beef” claims, I decided to order their Bison beef slider special.  After three delicious sliders made it down to my belly, I still felt light, unlike the sluggish feeling I get after a fatty beef burger.

Like I mentioned earlier this week, wild meats like bison contain less saturated fat than your typical red meat. So if you’re looking for a healthier option then try picking some wild meat at your local butcher or market.

Check out this easy recipe to make a lean, mean Bison Burger!

Ingredients:

• 1 lb ground bison meat
• 1 tbsp worcestershire sauce
• 1 tbsp bread crumbs
• 1 Egg
• Salt n peppa

Preparation:

• Mix all ingredients together
• form your patties and refrigerate for an hour
• Grill it up!

Enjoy this lean bison patty on a whole grain roll or wrap it in a lettuce leaf if you’re watching your carbs. The topping combinations are endless so get creative. Some of my favorite toppings are sauteed onions, mushrooms, blue cheese crumbles and some pungent swiss cheese.

Just because you’re watching your weight, doesn’t mean you have to sacrifice taste.

Enjoy life!

When it comes to adding protein to one’s diet, most people reach for they typical grilled chicken breast, boiled eggs or even canned sardines. I do too, but I also love me some WILD GAME MEAT!

Not only is Wild Game meat safe and protein packed, but it can also be leaner and tastier than your fatty piece of steak. (Steak is always yummy still ) Some game meats provide less saturated fats than your average beef cut and can be a great substitute for individuals concerned with high cholesterol.

Check out some of the nutrition! (click on the chart to read more about the benefits of wild game meat )

If you’re curious about how to hook up a good Elk steak, then click here!

Stop being so boring with your protein and Get WILD & crazy!

What’s your favorite Wild Meat? (I love alligator, bison and ostrich!)

Did you know that Polish women eat an average of 30 lbs of cabbage and sauerkraut a year! American women only eat around 10.  Scientists believe that their abundant consumption of this super food has something to do with their low breast cancer rate. The lowest rate of breast was among women who consumed high amounts of raw or short cooked cabbage during both adolescence and adulthood.

Ingredients:

• 1 lb ground turkey
• 1 medium onion chopped
• 1/2 cup uncooked brown rice
• 1/2 cup chicken broth or water
• salt n peppa
• 1 medium cabbage (strip 12 leaves)
• 2 cups pasta sauce
  

Preparation:

• Preheat oven to 325
• In a bowl, combine rice, meat, salt n peppa and chicken broth
• Boil water and throw your cabbage leaves in for 5 minutes (don’t let it get too soft)
• Stuff your mixture in the cabbage leave and roll
  
• Set your cabbage rolls tightly next to each other in a baking dish
• Pour pasta sauce on top (add a little water to reach 3/4 to the top)
• Cover with Aluminum foil
  
• Bake for 2 1/2 – 3 hours
  

Did you know that 7 out of 10 women in the US from the ages of 18-45 are on the pill?

Reasons for being on the pill can be to prevent pregnancy or even treat mild acne and hormone issues. Regardless of the reason, research shows that being on this pill may hinder a woman’s ability to build and maintain muscle mass.

The department of Health and Kinesiology at the University of Texas A&M conducted a study on the effects of birth control on muscle mass.

The study involved 2 groups of women ages 18 to 31. The first group was on contraceptives and the other was not. Both groups were assigned to 10 weeks of controlled resistance training and fed 30 % more protein than the recommended daily allowance (RDA).

You’ll be shocked to what the results revealed!

The group of women that were contraceptive-free, gained 60% more muscle mass than the group of women on them. Ouch! The professors at the University were just as shocked to the difference in muscle mass between the two groups. Their explanation was that the contraceptives blocked anabolic hormones that play a key role in muscle development.

So if you’re a professional female athlete looking to achieve the highest level of muscle gain and performance, you might want to reconsider popping contraceptives.

In support of breast cancer month, I thought it was appropriate to show case some of the most potent cancer fighting foods.

The National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related so start adding more of these super foods to your diet.

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene.

Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin – believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens.

Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. 

Chili peppers and jalapenos contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer.

Cruciferous vegetables – broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers.

Figs have a derivative of benzaldehyde that has been shown to be effective against shrinking tumors. Figs also contain vitamins A and C, calcium, magnesium and potassium than can suppress appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.  I love figs!

Garlic has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development.

Grapefruits, like other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Red grapes contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells – this appears to help slow the growth of tumors.

Mushrooms There are a number of mushrooms that appear to help the body fight cancer and build the immune system – Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. If you missed my post about the potent benefits of this amazing food, then click here to read more.

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer.

Teas: Black, Green and White tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing.

Tomatoes contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer.

Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because of its anti-inflammatory properties.

These are just some of the cancer-fighting foods that you can incorporate to your diet and life. Instead of memorizing the benefits for each food, just add variety and color to your menu.

All fruits, vegetables, herbs and spices have been shown to have some benefit so eat up! But watch those calories!