Happy Healthy U

Who doesn’t love a homemade drink with fresh ingredients? Try this recipe and let me know what you think!

Cranberry Lime Feeling Fine

1 packet Triple Defense Boost
6 oz. Cranberry lime sparkling water
2 oz. Cranberry juice
A squeeze of lime
Ice to taste

Enjoy!

Walking is a great way to improve or maintain your overall health. It is a low impact activity, requires minimal equipment, can be done at any time of day and can be performed at your own pace. Here are 5 easy tips to walk more.

1. Always be ready - Keep a pair of walking shoes by the door at home and at work so an impromptu stroll is easy.
2. Dress right - Choose lose, comfortable clothing that gives you plenty of room to move.
3. Enrich the experience - Listen to your favorite music, podcast or audio book.
4. Mall-walk - Just make sure to leave your cash and credit cards at home to avoid temptations to buy at stores.
5. Find a walking partner - It makes the walk more interesting and it helps make you more accountable.

1. Have a meal plan - Make the week’s dinners ahead of time and freeze them. You can also have healthy leftovers for lunch.

2. Choose your snacks wisely - Try healthy snack bars that support your health, or snack on fresh cut veggies.

3. Get interesting with flavor - Try different flavors in your cooking. Jazz up simple veggies with spices, garlic, olive oil, lemon zest, ginger, or even balsamic vinegar.

4. Eat a rainbow - Colorful veggies happen to be full of nutrients. Compounds like carotenes, anthocyanins, lycopene, astaxanthin, and others give the veggies their color and are beneficial for your health.

5. Know the nutrients you need - Women require more iron and calcium than men. Vitamins D and B (especially folate) and essential fatty acids are also important for women’s health.

6. Cut the junk - We’re talking about trans fats, processed foods, too much sugar, and fried foods. A treat here and there is okay; just practice moderation.

7. Be careful with alcohol - Drinking too much can derail your health in a number of ways. Limit yourself to one glass.

Looking for a tasty veggie recipe?

Roasted Veggies and Spinach Salad

Ingredients:
1 cup baby spinach
1/3 cup winter squash
1/2 cup cauliflower
1/4 cup white onion
1/2 cup diced carrots
Fresh rosemary
1/4 tsp cumin powder
1/4 tsp red chili flakes
1/4 tsp oregano
1 Tbsp extra virgin olive oil
2 cloves garlic minced
Juice of 1/2 a lime

Directions:
1. Preheat oven to 400F. Mix veggies (except spinach) with oil, garlic, and all dried herbs.
2. Place in the oven and bake for about 25-30 mins.
3. In a salad bowl, combine the spinach with roasted veggies and lime.

Bon appetit!

A funnel is where you string together educational content into a sequence of steps. This allows you to educate your prospects and existing customers on a simple, step-by-step path. You'll never need to use pushy sales tactics to get them to take action.

When you guide someone through your funnels, it allows you to cut through the noise and focus their fragmented attention on your message. It's critical to remember that people don't buy the best products, they buy the products they can understand the fastest. A funnel simplifies your marketing system.

Guiding someone into your funnel helps you build your marketing lists, gets people to your live events, and helps you build your team by providing a simple, duplicatable path for them to follow.

Decide what it is that you want. Write it down, plan and work on it every single day.

Meditation or mindfulness practices can help reduce your stress levels and avoid burnout, improve your mental health, boost your creativity, and so much more.

Try at least 10 minutes of meditation to start your day.

Looking for a quick and easy vegan recipe? I got you covered!

Chickpea of the Sea

Ingredients
(15 ounces) can of low-sodium chickpeas, drained and rinsed
1 tbsp Dijon mustard
¼ cup hummus or plain plant-based yogurt
¼ tsp old bay seasoning
1 large carrot, diced
1 celery stalk, diced
¼ cup red onion, diced
¼ cup diced celery
¼ cup toasted sunflower seeds
Salt and pepper to taste

For serving, per person
• 2 romaine lettuce leaves or 2 slices
whole-grain bread, lightly toasted
• Sliced red onion, tomato, avocado
and/or lettuce

Instructions:
1. In a medium bowl, mash drained and rinsed chickpeas with a fork. Add the remaining ingredients and stir to combine.
2. Prepare desired toppings, such as sliced red onion, tomato, or avocado.
3. If serving as a sandwich, toast bread and serve between slices with toppings.
4. If serving with romaine lettuce leaves, top leaves with chickpea mixture and toppings.
5. To round out the meal, pair with baby carrots or a piece of fruit.

Why eat the rainbow? Why should you try your best to consume fruits and veggies of different colors?

Well, have you heard of phytonutrients?

Phytonutrients are natural chemical compounds in fruits, vegetables, whole grains, herbs, spices, and other plant foods.

Phytonutrients act as pigments, giving fruits and vegetables their vibrant color. The colors of these foods are often indicators of the different types of vitamins, minerals, nutrients, and fibers they contain.

Although they may differ in structure, each phytonutrient works for the same goal: reducing oxidative damage and protecting your health.

Eating a rainbow of vegetables and fruits ensures a diverse intake of beneficial nutrients that promote optimal health and well-being.

How do you stay productive while working from home?

Here's a simple tip to improve productivity:

For at least 2 hours every day, focus on your work and try to do what you have to do completely undisturbed. Be sure that no one can, and will, disturb you, or you lose all your momentum. If it's not possible to put your phone on silent mode, make sure to turn off all email and social media notifications.

Not everyone likes eating veggies. If you're one of them, what you can do is try sneaking veggies into your recipes. Here's a carrot muffin recipe that even kids will enjoy.

Ingredients
1 1/2 cups carrot cooked and puréed/mashed
2 eggs
1/2 cup butter, melted
1 1/4 cup all-purpose flour
2 tsp. baking powder
1 tsp. cinnamon

Preparation:
1. Pre-heat oven to 350º F.
2. Place carrot purée in a large bowl. Add eggs and butter/oil.
3. Beat these wet ingredients together with a hand-held be**er. The batter should become smooth.
3. Add the flour, baking powder, and cinnamon.
4. Beat for a further 30-60 seconds to make a well-mixed batter.
5. Portion into a lined muffin tin.
6. Bake for 15 minutes. Cool and serve.

It's back-to-school season! Have your kids started back yet? What preparations have you made so far? I'd love to hear it!

Wishing everyone a wonderful school year!

The global health and wellness market is 4.5 trillion and is projected to grow over the next decade and beyond. So, what's behind the growth in the wellness market?

1. An aging population
2. Increased awareness
3. E-commerce
4. A shift to holistic health and wellness
5. Concerns about immunity

So, your kid is not a big fan of veggies. No worries, I've got the perfect recipe for you!

Vegetable Lasagna

Ingredients:
9 lasagna noodles
2 Tsp olive oil
1 small onion, peeled and finely diced
2 small carrots, peeled and finely diced
1 small box sliced mushrooms
2 cloves garlic, finely diced
1 lb ground beef
1 24 oz jar pasta sauce of your choice
10 oz bag of spinach
1 bag mozzarella cheese
1 small container ricotta cheese

Preparation:
1. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water. Set aside.
2. Drain pot used for lasagna and wipe out. Add oil to the pot on medium heat. Add onion, carrot and mushrooms, sauté until soft.
3. Add garlic, sauté for 2 minutes more.
4. Add ground beef and cook until brown.
5. Preheat oven to 375º F.

To Assemble:
1. Put a thin layer of sauce on the bottom of a 9X13 Pyrex dish.
2. Layer 3 lasagna noodles lengthwise in the bottom of the pan over sauce.
3. Spread about 1 cup of meat/vegetable mixture over noodles.
4. Then add spoonfuls of the ricotta cheese along each noodle over meat/vegetable mixture.
5. Layer a handful of spinach over ricotta cheese.
6. Then sprinkle with a layer of mozzarella cheese, then top with a few spoonfuls of sauce.
7. Repeat layers twice, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese.
8. Bake in a preheated oven for 25 minutes. Remove foil, and bake for an additional 20 minutes.

Serves 6.

6 Ways to Unplug and Reconnect

1. Write a letter
2. Go for a hike
3. Try a new recipe
4. Exercise
5. Dive into your new book
6. Enjoy a cup of coffee

The ultimate healthy and easy breakfast that will keep you feeling full all morning long!

Almond Butter Overnight Oats with Berries

Ingredients:
2 scoops French Vanilla Soy Protein Life Shake™
1/2 cup Unsweetened almond milk
3 Tbsp Creamy almond butter
1 Tbsp Honey
1/2 Tbsp Chia seeds
1/2 cup Rolled oats
1/2 cup Fresh berries for topping

Directions:
1. Stir together the almond milk, almond butter, honey, chia seeds, protein powder, and oats until thoroughly combined. Cover and refrigerate for at least 6 hours.
2. Serve with fresh berries on top. Enjoy!

Why an online business?

You have the power to work your business around your schedule and not the other way around. You get to spend more time with family and not miss an important milestone. You get time to pursue your passion and learn new things.

You get time freedom.

Now more than ever, people are realizing the value of good health. This is creating a massive shift in consumer behavior that will continue in the next decade and beyond.

So how big is the wellness market?

The Global Health and Wellness market is 4.5 trillion and Is projected to grow at 5.9% annually through 2026 and beyond.

Entrepreneurs that target this market will have the wind at their backs for years to come as the Health and Wellness industry is predicted to grow over the next 50 years.

Lemon Energy Bites

Ingredients:
2 scoops French Vanilla Soy Protein Life Shake™
3 Tbsp Lemon juice
2 Tbsp Lemon zest
1 Tbsp Chia seeds
1/2 cup Cashews
1/2 cup Rolled oats
1/3 cup Golden raisins
1/4 cup Shredded coconut, unsweetened

Directions:
1. In a food processor, mix together all ingredients until smooth and well combined.
2. Wet hands slightly and form dough tightly into 1–1-1/2” balls. If dough is too dry, add a little bit of water until the dough comes together.
3. Store in an airtight container in the refrigerator or freezer until ready to enjoy.

1. Orange juice. Foods rich in Vitamin C help decrease the production of cortisol, a hormone that may lead to increased fat storage.
2. Oatmeal. The complex carbohydrates in oatmeal stimulate the release of serotonin that helps reduce mental stress.
3. Salmon. This is a great source of Omega-3 fatty acids which prevents stress hormones from peaking after a tense situation.
4. Oysters. The high level of Zinc in oysters helps decrease the secretion of cortisol in your body.
5. Dark chocolate. The polyphenols and flavonols in dark chocolate help lower blood pressure, adding to calmness.

Tropical Green Smoothie

Ingredients:
2 scoops protein powder
1-2 cups spinach, washed
1 cup water or unsweetened milk of choice
1/4 cup mango chunks
1/3 banana
1/4 avocado, optional

Blend in a blender until smooth. Enjoy!

Despite their best efforts, some runners don’t lose weight by running. Some even gain a few pounds. To avoid the same thing happening to you, check out these running mistakes that you should avoid.

1. Eating more calories than you need. When you run, you get hungry, then you eat more calories than you realize.

2. Not running enough miles. If you’ve been running for a while and haven’t lost any weight, you’d probably need to increase your weekly mileage. The more calorie deficit you can create, the more likely you lose or at least maintain your weight.

3. Drinking too many calories during your runs. Unless you’ll be running for more than 90 minutes, you don’t need sports drinks during or after your runs. Plain water is fine to keep you hydrated/re-hydrated. In general, try to avoid sports drinks, regular sodas, and fruit juices.

4. Not varying your runs. With practice, your body becomes more efficient at running, so you may start to burn fewer calories doing the same old run. Try incorporating speed intervals or do hill repeats.

Managing a home business while taking care of children can be a demanding task, but it's not impossible. Here are some tips to help you juggle both roles efficiently:

1. Establish a Routine: Kids, especially younger ones, thrive on routine. Stick to a schedule that includes your business tasks, children’s activities, meals, nap times, and breaks. This provides predictability for both you and your kids.

2. Create a Dedicated Workspace: Even if it’s just a corner of a room, have a space dedicated to your work. This helps mentally separate work and family time and makes it clear to your children when you are "at work."

3. Set Clear Boundaries: Explain to your children (in age-appropriate ways) what you do and why you need quiet time or uninterrupted periods. Use visual cues, like a "Do Not Disturb" sign, to remind them when you shouldn’t be interrupted.

4. Take Regular Breaks: Every few hours, take a 10-15 minute break to spend with your kids. This allows you to reset and provides them with the attention they crave.

Did you know that bananas are a great substitute for high-calorie snacks? Since they're sweet, bananas will satisfy your sugar cravings.

Bananas are also a great pre-workout snack because it is high in Vitamin C which is needed to ensure a more powerful gym session.

Bananas also contain chromium, a mineral that helps your body burn more calories.

Here's a healthy, fruity smoothie recipe even kids would love to try!

Ingredients:
1 ½ - 2 scoops Vanilla Life Shake
1 banana
½ cup yogurt
1 ½ teaspoon white sugar
¼ cup pineapple juice
1 cup strawberries
1 teaspoon orange juice
1 teaspoon milk

Blend the banana, yogurt, sugar, pineapple juice, strawberries, orange juice, and milk in a blender until smooth.

Soy is one of the most nutrient-dense foods. It contains all the essential amino acids needed to support growth and development.

There is scientific evidence of the cholesterol-lowering benefits of soy protein in the diet. Soy is also a powerful antioxidant and helps improve heart and bone health.

Yet soy is the subject of several popular myths. However, numerous clinical studies have proved these claims wrong and recommended adding soy more to your diet.

Lots of people love the consistency of a shake every morning. But for those of you who like variety like me, here's an easy, yet deliciously healthy overnight oats recipe.

Ingredients
1/3 cup old fashioned oats
1 T chia seeds
1 scoop of your favorite protein powder
Pinch sea salt (optional)
1 cup milk of choice

Stir dry ingredients. Add milk and stir well. Refrigerate overnight and take it out to eat in the morning. Add your favorite toppings and enjoy!

There are several ways to start an online business. You could do freelance work online, be an amazon reseller, an affiliate marketer, or a distributor in the networking industry.

All of these have pros and cons but I recommend being a distributor in the networking industry. Here are a few reasons why:

1. Low cost to get started
2. Small learning curve
3. Product research and development is handled by the supplier
4. Shipping and fulfillment are handled by the supplier
5. You can earn supplemental income
6. You get to meet and work with some great people
7. Most companies have great incentive plans

Feeling adventurous? Add cauliflower to your protein shake!

Creamy Vanilla Shake

Ingredients:
2 scoops of Vanilla Life Shake
1 cup steamed cauliflower (microwave in a steamer/covered bowl with water for 4 minutes)
½ banana
¼ tsp. cinnamon (optional, adjust to taste)
Pinch of nutmeg (optional, adjust to taste)
1 cup water or milk of your choice

Blend in a blender until smooth. Enjoy!

Too busy to go to the gym?

All you need is 10 minutes and dumbbells to work all major muscles in your body.

Pick dumbbells that match your fitness level (say 5–15 lbs in each hand). Hold the weights up near your ears and do squats or lunges. Follow each squat by pressing the weight to the ceiling. Repeat. This exercise works all major muscles in your body.

Milk and other dairy products, leafy green vegetables, canned salmon, and sardines are some of the best sources of calcium you need to build strong bones.

Here are 7 somewhat surprising sources of calcium:

1. Kale - One cup of cooked kale packs 177 mg of calcium, while one raw cup delivers 53 mg.
2. Bok Choy - Also known as Chinese cabbage, 1 cup of raw bok choy contains 74 mg of calcium, while one cooked cup offers 158 mg.
3. Broccoli - One cup of chopped raw broccoli packs 43 mg of calcium. You get almost twice the calcium when you cook it.
4. Sesame seeds - Just two tablespoons (1 oz) of toasted sesame seeds packs 280 mg of calcium.
5. Chia seeds - An ounce of chia seeds delivers 179 mg of calcium.
6. Almonds - One serving or roughly 1/4 cup of almonds packs 100 mg of calcium
7. Orange juice - One cup of orange juice delivers roughly 350 mg of calcium, vitamin C, vitamin A, and even potassium.

Looking for the perfect recipe for your dinner date? Try this heart-healthy salmon recipe for two.

Perfectly Baked Salmon with Lemon and Dill (via Inspired Taste)

Ingredients:
½ pound salmon fillets, preferably wild-caught
½ tablespoon olive oil
Salt and fresh ground black pepper
½ lemon, cut into slices
3 to 4 sprigs of fresh dill, plus more for serving
¼ cup dry white wine, such as sauvignon blanc (substitute: fish stock, chicken stock, or water)

Directions:
1. Heat oven to 325 °F.
2. Lightly oil and season both sides of the salmon with salt and pepper.
3. Arrange lemon slices and fresh herbs on the bottom of a baking dish large enough to fit the salmon, and then place the salmon, skin-side down, onto the bed of lemon and herbs.
4. Pour wine (or stock) into the baking dish, and then cover with aluminum foil. Bake the salmon until the fish flakes and white bubbles of protein appear on the surface, 12 to 30 minutes, depending on the thickness of the fillets.
5. Check the salmon after 10 minutes to see its progress.
6. Check the temperature of the salmon using an internal thermometer. You want the thickest part of the salmon to read 125 °F. Take the salmon out of the oven and loosely cover with foil for 5 minutes (the fish will continue to cook during this time).
7. Serve, scattered with chopped fresh herbs on top.

Enjoy!

When it comes to bone health and nutrition, calcium first comes to mind.

However, bones are not made of calcium alone.

Bone contains significant amounts of magnesium along with the trace minerals zinc, copper, and manganese.

Magnesium allows your bones to absorb calcium more readily, which is why it's the perfect complement to calcium in supplements.

Vitamin D is essential for bone formation as it promotes the absorption of calcium into the bloodstream.

Vitamin K is also crucial to bone formation.

Other vitamins and minerals needed for bone maintenance and repairs include phosphorus, vitamin A, vitamin C, vitamins B6, vitamin B12, and folate.

Get ahead of breakfast tomorrow with this Almond Butter Overnight Oats with Berries recipe.

Ingredients:
2 scoops French Vanilla Soy Protein Life Shake™
1/2 cup Unsweetened almond milk
3 Tbsp Creamy almond butter
1 Tbsp Honey
1/2 Tbsp Chia seeds
1/2 cup Rolled oats
1/2 cup Fresh berries for topping

Directions:
1. Stir together the almond milk, almond butter, honey, chia seeds, protein powder, and oats until thoroughly combined.
2. Cover and refrigerate for at least 6 hours.
3. Serve with fresh berries on top.

Did you know that the food you eat can affect your productivity?

1. Avocados - Packed with protein and peppered with a variety of nutrients essential for energy, strength, and brainpower, including folate, magnesium, potassium, and vitamin E
2. Raisins - Low-fat, low-calorie, but high-energy and antioxidant-rich
3. Olives - Packed with antioxidants
4. Almonds and walnut - Packed with proteins and Omega-3 fatty acids that help provide clarity and sharp focus
5. Carrots - Rich in Vitamin A for better eyesight
6. Green tea - Antioxidant-rich and also burns fats
7. Watermelon - Hydrates and boosts energy without the calories