My family has enjoyed this recipe for many years. I'm told it is served as a side dish in India, but it makes a quick, yummy breakfast as well. 1/2 tsp. butter 2 tbs. slivered almonds (you can also use sliced) 2 medium bananas, thinly sliced 4 tbs. low-fat plain yogurt (or make this Greek yogurt for more protein as we often do, but it does make it thicker, rather than a more "pudding" texture.) 3 tbs. light sour cream 1 tbs. honey 1/8 tsp. ground cardamon or 1/4 tsp. ground c

Most days getting 10 fruits/veggies can be challenging so we need to start at breakfast. This omelet makes me feel great with hours of energy, keeps me full, helps balance my weight, and get the number of veggies and fruits I need in a day going. I eat it about every other day. 1 ½ - 2 cups Fresh, Organic Spinach sautéed in about 4-5 drops olive oil. Cooks down to an easily consumed ½ cup or less, (set aside on the plate you are going to eat on, the pan is ready for the eggs/

Berries are loaded with nutrients, but can it get any better than this sauce on pancakes, etc.?

Delicious High Protein Pancakes!

4-5 ripe Avocados (preferably Haas which has a more buttery consistency) 1 tsp lime juice 1 tsp Vietnamese chili sauce (I prefer Sriracha) 1 bunch pureed cilantro ½ tsp garlic salt 1 can whole corn, drained Mash Avocados, add the rest of the ingredients and stir in. Taste to see if you need more salt. Enjoy! #Avocados #Guacamole #Sriracha #Recipe #WadeintoFitness

Inflammation in the body contributes to everything from arthritis to wrinkles. Why take a bunch of pills? Here’s an easy, economical, tasty & powerful anti-inflammatory seasoning mix: 1/2 teaspoon of black pepper, 1/2 teaspoon of turmeric and 1/2 teaspoon of garlic powder or salt (no salt version: garlic powder) Use in soups, chili, stews, taco seasonings, eggs, meats, etc. I actually fill an entire shaker with this ratio and keep it right by the stove to put on anything I ca

Greek Yogurt 5.3 oz --I like Fage 2% as modest fat assist us in feeling full and staying that way. Greek Yogurt also supplies protein, assists with weight loss, has calcium and is probiotic (needed for healthy digestion). Blueberries ½ cup -- antioxidant powerhouse, anti-inflammatory and “prebiotic” sets the stage for healthy probiotic growth -- the power pair. Walnuts ¼ cup (0 glycemic load, 191.25 cal, anti-inflammatory and great source of Manganese) -- it also adds crunch.

* Dark greens - their phytochemicals will help sore muscles and begin muscle repair. * Brazil nuts for cell damage fighting selenium. * Chocolate Milk for protein and glycogen to help build muscles. * Sweet Potatoes for rebuilding energy with complex carbs and antioxidants. Sound like too much to do in one sitting? Try doing it as pre-made smoothies. I fill a blender once a week with fresh dark greens, an orange veggie like carrots, sweet potato or squash and fruit (comp

This recipe is very high in nutrition, fiber, antioxidants, and a good source of protein, but your family doesn’t need to know - they'll just love it! It's easy, quick and you can freeze extra servings for future "fast food" meals! This recipe is more of an art than a science, but here’s how I make it. Brown 1 1lb ground meat or meat substitute in a large pot and drain off excess oil. Now for the fun “dumping” part! Dump in: Canned Tomato Sauce (appox. 30 oz.)—I prefer “Hunt’

Enjoy a delicious, healthy, refreshing smoothie; try this recipe we've enjoyed on our retreats: 1 quart strawberries 6 fresh mint leaves (the secret ingredient!) 1 pint plain low or non-fat yogurt 2 tablespoons vanilla extract 1 pint low-fat sour cream Ice Stevia* (to taste) Combine all ingredients in blender. Crushed ice added to the mix can be even more refreshing (or use frozen strawberries). When serving, add a fresh strawberry and/or mint leave for garnish. Makes 8-10 se

Beans are often found in Mexican food and they are an amazing source of fiber and B vitamins. They also help to control blood sugar (glycemic) levels which not only makes you feel more energized and vital, but can help prevent a vast array of diseases and ease perimenopausal and menopausal symptoms. Use beans of all varieties regularly. To make Mexican food healthier and lighter in calories: Instead of using refried beans which contain lard other calorie laden oils, add whole