Confession time: I love musicals. I grew up in the theater, and I adore everything about it. When NBC introduced their hit new show “Smash”, I couldn’t have been more excited.

Uma Thurman has been a guest star in the last couple episodes as the celebrity Rebecca who is taking over the lead role in the shows musical. And Uma’s celebrity character has a huge demand – for SMOOTHIES!

Have you ever noticed how many celebrities love smoothies? Have you noticed how fabulous celebrities look? Is there a connection? YES – I believe so, anyway.

In fact, there is even a 1,200 calorie a day juicing/smoothie diet plan that celebrities like Gwen Stefani are fans of. If smoothies work to keep celebrities looking stellar, then it could work for you too!

Can I have my kale, coconut water, flaxseed smoothie please?!

These are the key ingredients in Uma Thurman’s characters smoothie! So what are they, and why do they work?

Kale: A super green powerhouse food that is quickly taking over in popularity. At only 35 calories a serving, it’s loaded with nutrients including, vitamin K (1,020%), vitamin A (180%), and vitamin C (200%). This leafy veggie also contains 40% of your daily required magnesium and 15% of your daily calcium and vitamin B6.

Kale is also a good source of minerals like copper, iron, potassium, manganese, and phosphorus. Plus, it has 5g of fiber in a single serving – which we all know keeps you feeling fuller longer and helps clean out your gut!

With all the nutrients, phytonurients, Carotenoids and flavonoids (antioxidants) Kale is a cancer fighting machine, which also lowers your cholesterol and promotes normal blood clotting, antioxidant activity, and bone health. It’s also great for your eyes thanks to lutein and zeaxanthin compounds.

Coconut Water: Naturally low in calories and fat-free, this electrolyte packed beverage will quickly hydrate your body! Coconut water is the liquid found inside young coconuts before they mature. It contains almost twice as much potassium as a banana.

Potassium helps regulate blood pressure, which in turn helps to prevent related issues like stroke, heart attack and hangovers! Coconut water also has a small amount of calcium, magnesium and phosphorus, and is low in sodium.

Flaxseed: By simply sprinkling this little seed into your food, you are helping to reduce your risk of heart disease, cancer, stroke, and diabetes. Rich in Omega-3’s, Fiber and Lignans (they can contain up to 800x as much lignans vs. other veggies! Wow!) flaxseeds also helps out with inflammation and hot flashes!

Make your own version of Uma Thurman’s Smoothie today!

Using the three primary ingredients above as the foundation, you can add different fruits to create your own adaptation of the SMASH smoothie!

• 1 cup frozen mixed berries
• 1 cup kale
• 1/2 banana
• 1 cup coconut water
• 1 tsp flaxseed

Tear kale leaves off of stems and tear into small shapes. Put coconut water in the blender followed by all the other ingredients. Blend until smooth and enjoy!

I was born with a love for chocolate. A strong, deep down love. It soothes a part of my soul that is very hard to reach. When I started to change my diet to follow a healthier guideline, I was THRILLED to discover that chocolate can still be incorporated into my day!

Dark Chocolate is approved on most diet plans. I love to end my day with a little nibble of 60% (or more) cocoa dark chocolate. Even though dark chocolate is diet approved, the calorie content can still get a little high, so I started searching for an alternative.

That’s when I discovered just plain old cocoa powder and started adding it to my coffee and smoothies. Or now I’ll end my evening with a good ol’ fashion mug of steamy hot chocolate.

What can Cocoa do for you?

Harvard Researchers have released their analysis from 21 studies where the participants who consumed cocoa regularly showed improved blood vessel health, a decrease in blood pressure and an improvement in cholesterol levels. This is believed to be in thanks to due cocoa’s high content of flavonoids.

Cocoa contains polyphenolic flavonoids. Flavonoids are antioxidants that are commonly found in fruits, veggies, wine, coffee and tea. Cocoa is so packed with this rich nutrient that researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants then a cup of green tea.

Flavonoids found in cocoa are believed to not only help with heart disease but they also reduce risk factors for diabetes and cancer (especially colon cancer). Research has shown that those who consume cocoa regularly have less than 10% chance of having a stroke, heart failure, cancer and diabetes. PLUS, flavonoids help our skin look good!

Magnesium is another key nutrient in cocoa, which will benefit you in the bathroom. It helps to promote digestion and will keep you regular, avoiding constipation. Ladies, the high magnesium also helps relieve the dreaded pre-menstrual symptoms (PMS). Another benefit of the magnesium is its ability to reduce risks with diabetes and cardiovascular disease.

Cocoa has been found to help reduce inflammation. It’s also found that it helps soothe problems with the trigeminal nerve, which helps with migraines and issues with the temporomandibular joint.

If you’re a nursing mother, cocoa increases your milk supply. It has also been shown to increase libido.

Best of all, cocoa contains phenylethylamines, which is a mood enhancer. Cocoa is a powerful tool in the battle of depression. It helps reduce stress hormones and lifts spirits.

Make a smoothie with Cocoa today!

Cocoa Crush Smoothie

• 1 cup milk (soymilk or almond milk work too)
• 6 oz non-fat or low-fat vanilla yogurt
• 1/2 cup frozen strawberries
• 1cup frozen blueberries
• 1 banana, sliced
• 1 tsp vanilla
• 2 TBSP Cocoa

Add liquids to blender, followed by the fruits. Blend together and enjoy!

I’m always looking for new smoothie recipes to try with Cocoa. Please leave me a comment below with yours!

I say it all the time: Dine on a rainbow of fruits and vegetables to net nature’s full spectrum of health promoting nutrients. But what exactly does an eat your colors diet look like?

It’s an enticing concept, but besides salad bar creations, how does one keep it fresh while reaping vitality through a blend of vibrant foods?

Eat Your Reds

• Lycopene

Found in abundance in tomatoes, watermelon, red bell peppers and pink grapefruit, this rich nutrient contains carotenoids that may reduce the risk of prostate cancer up to 35%, one study suggests.

When cooking these crimson gems, combine them with fat as the body best absorbs lycopene when fat is present. And lycopene is further increased in these foods when they are consumed at a higher temperature; think tomato sauce, soups and the like.

Capsaicin

This scarlet enzyme is found readily in chili peppers, and those spicy little bites help stave off hunger and burn calories. Here’s a tip: to minimize the heat in chili peppers, remove the seeds prior to cooking.

Resveratrol

Brimming in red wine and grapes, resvertrol has the health world a buzz as of late, because it’s reported to be an amazing polyphenol with the ability to neutralize free radicals and inhibit inflammation.

Eat your Oranges

Cur-cumin

Found in turmeric, the antioxidant properties of cur-cumin may help counter the body’s negative response to high fat foods. To use this spice in cooking, mix it into salad dressing or sprinkle it over cooked vegetables like kale – and be easy – a little goes a very long way.

Alpha Carotene

Found in sweet potatoes, carrots, winter squash and cantaloupe. Alpha carotene is known for having anti-aging properties, which converts to vitamin A in the body and bolsters immunity. Like other carotenoids, it is best absorbed with fat. Try roasting the vegetables with oil or pair cantaloupe with avocado.

Eat your Yellows

Bromelain

The active ingredient in pineapple, this enzyme may ease indigestion and asthma. Pineapple paired with Greek yogurt is a stomach loving snack.

Limonoids

As the name would suggest, limonoids are found in limes and other varieties of citrus. They help protect against breast, skin and stomach cancer, and they lower cholesterol. Limonoids are concentrated in the citrus peel, so use the zest and juice to maximize your limonoid intake.

Eat your Greens

Catechins

This stuff is brimming in green tea, especially Matcha, as the whole leaf is consumed. Catechins may lower bad (LDL) cholesterol.

Chlorophyll

Best sources of this enzyme are watercress, leeks, arugula and parsley, but it’s present in nearly every green plant food- even pistachios! chlorophyll is also known to decrease the risk of liver cancer.

Eat your Purples

Anthocyanins

Found in red cabbage, grapes, berries and eggplant. This antioxidant has been proven to improve brain function and balance, as well as reduce the risk of cancer, stroke and heart disease.

Tasting the rainbow is not just for candy lovers. With a diet full of vibrantly colored food, health and wellness become effortless.

Artificial colors are being added to a mind-blowing amount of food and other products to help create an aesthetically-pleasing color. While some of the coloring is created from beets or flowers, others are created chemically in a lab.

What are Artificial Colors?

Exempt Color Additives (aka “natural artificial colors”) are derived from plant, animal or mineral sources which have been processed in some way.

Examples of some Exempt Color Additives include vegetable juice and spices like paprika, turmeric and saffron. When these colors are in your products, they are not required to be specifically labeled and can be simply called, Artificial Coloring, Artificial Color Added, or Color Added.

Certifiable Color Additives (aka “artificial colors”) are derived from petroleum distillates or coal tars and are essentially synthetic chemicals created in laboratories. These 7 artificial colors are required to be specifically labeled on products and will read as Blue # 1, Blue #2, Green #3, Red #3, Red #40, Yellow #5, and Yellow #6. (Other acceptable ways for the label to read is simply “Red 40”)

It’s important to understand the “FD&C” on a label.  In FD&C Red Dye #40, the “F” stands for food, the “D” stands for drugs and the “C” stands for cosmetics. If you see D&C Red Dye #3, that means it’s not approved for our food. So why would you ingest it with medicine?

Artificial colors are added in almost all our foods from dairy and cereal products to dressings, cakes, cookies, chips and beverages. It’s also added into our medicines and even vitamins. So make sure to read your labels!

The hidden dangers of Certifiable Color Additives

Blue #2 may cause asthma.

Green #3 has caused growth inhibition in rats. It’s prohibited in the European Union and other countries in food.

Those who have asthma and are allergic to aspirin have a high chance of being intolerant to Yellow #5. The side effects of this blend can include itching, hives, anxiety, headache, depression, blurred vision, rash, weakness, heat waves, runny nose, and sleep disturbances.

In children, it could cause obsessive compulsive disorder. It’s use is restricted in Austria and Germany and it’s banned in Norway.

Red  #40, Red  #3, Yellow #5, Yellow #6, and Blue #1 are linked to impulse control issues, attentiveness issues and hyperactivity (ADD & ADHD) in our children.

Red  #40 can lower your child’s IQ and has been linked to sleep disorders.

Red #40 in adults can trigger migraines, give you an upset tummy and make you feel jittery.

Those who are allergic to aspirin can have an adverse reaction to Red #40 and Yellow #6, including rash, diarrhea and nausea.

Red #40 is so awful for us that it’s not recommended for our children in most countries in Europe. It’s 100% banned in Denmark, Belgium, France, Germany, Switzerland, Sweden, Austria, and Norway. It’s even banned now in hummingbird food.

Did you know that if Red #3 and #40 were sprayed on weeds it could act as a pesticide? The FDA is currently considering banning Red  #3 because in large quantities, it has proven to cause cancer in lab rats, photosensitivity and birth defects.

One of the biggest myths out there is that in order to lose weight and sleep tight, you need to stop eating after 7pm. This simply isn’t true. What is true is that you have to make healthy choices, count your calories, and watch your portion sizes. And if you select the right foods, you actually improve your sleep quality.

If you’re following the eating schedule of 6 mini-meals a day (to boost metabolism, a schedule most used by those on a weight training program) then a bedtime snack is a necessity. Same might be said for those who are a diabetic monitoring their blood sugar levels overnight.

What are some healthy bedtime snacks?

First let’s talk about the foods to avoid. Here’s what you don’t want to have happen: You don’t want to have heartburn and/or indigestion and you don’t want to send your sugar levels through the roof. So it’s wise to avoid trigger foods such as spicy foods, sugary foods, citrus foods, tomato sauce, etc. 

What you do want to do is select foods that are easy to digest. You also want to choose foods that are high in fiber, protein, calcium and healthy fats, that way you can burn fat faster while you sleep.

Also, a new study out of the University of Wisconsin shows that foods high in potassium will help you maintain normal slow wave sleep (which is most refreshing wave of sleep to be in).

• Berries: All berries are low in sugar, and high in fiber. They help calm my sweet tooth. I love to pair my berries with a Deep Chocolate Vitalicious Vitatop (muffin tops that are low calorie, low fat, high fiber, good protein and nutritionally packed with vitamins and minerals).

• Almonds: A large handful is about 24 almonds. They are high in protein, fiber and omega 3’s! A perfect metabolism boosting, fat burning combo.

• Light/Nonfat Yogurt (I prefer Kroger’s CarbMaster Yogurt): The more calcium you consume, the less fat your body stores. Yogurt is also a great source of potassium.

If you really want to up the ante with consuming a food that will work for you, select one that is high in tryptophan. Tryptophan is an amino acid that promotes feelings of calm and relaxation. It also contains serotonin to help you sleep! These snacks include:

• A handful of sunflower seeds
• Turkey slices wrapped around mozzarella cheese.
• Apple slices dipped in a spoonful of peanut butter
• A cup of warm milk sprinkled with nutmeg
• Scrambled eggs
• A cup of plain oatmeal sprinkled with cinnamon

Try this bedtime smoothie!

Tofu not only contains a large amount of tryptophan, but it’s soy content provides an ample source of potassium for a double sleep whammy! 

Tofu Strawberry Banana Smoothie 

• 3/4 cup silken tofu
• 1 cup frozen strawberries
• 1 frozen banana, cut into pieces
• 1/2 cup soymilk, or low fat milk
• 2 tablespoons peanut butter (optional, for more flavor, protein & potassium)
• 2-3 ice cubes

Blend and enjoy!

Share your other favorite bedtime snacks by leaving me a comment below!

When you take a look around at the waist lines of America, what’s the one of the main things you notice? For me personally, I notice that the “muffin top” is no more. Instead of a little extra fluff flowing over the sides, the whole stomach is round and solid. We’ve lost our top.

Did you know that the belly is actually the WORST place to store your fat? Fat stored here isn’t simply surface deep (also known as subcutaneous fat). Belly fat actually goes below the muscle line to build up around our organs (known as visceral fat).

Visceral fat is dangerous because it produces hormones and other substances that lowers your good/healthy HDL cholesterol, increases your bad/lousy LDL cholesterol (and remember that heart disease is the #1 killer of men and women!) It also raises our blood pressure, and makes it harder for our body to properly use insulin. All fat leads to cardiovascular disease, stroke, type 2 diabetes, breast cancer, colorectal cancer, or worse.

The real kicker about belly fat is even if your weight falls within the healthy BMI range, if you have a thicker midsection, then you have an increased chance of premature death.

To find out if you’re at risk, take a soft tape measure and wrap it around your waist just below your belly button. Relax and exhale. If your measurement is 35 or above for women, or 40 and above for men, then it’s time to trim the belly.

Get your blood pumping!

 The quickest and easiest way to break up belly fat is to get moving. You need to feel your heart pounding and shortness of breath. Interval training is a great way to go about this. When exercising, try 4 minutes on, 4 minutes off. Run for 4 minutes, and then walk for 4 minutes. If you don’t want to time it, jog a song and then walk a song. Aerobics classes follow this timing technique and it proves most effective.

Take a look at your diet.

Juicing, blending and dehydrating are perfect place to start when it comes to lowering your belly fat. Those who eat primarily plant-based diets (fruits, veggies, and whole grains), lean proteins and calorie count are thinner in the middle. Whenever friends of mine are struggling with their midsection, I always suggest one other thing – cut out Partially Hydrogenated Oil and Hydrogenated Oils. 

This food ingredient is created by adding hydrogen to oil. It’s done so to extend the products shelf life, which unfortunately leads to trans fat. This ingredient is being added to more and more of our food, yet most countries in Europe have now banned its use. Look for it in margarine, shortening, crackers, cakes, cookies, chips, peanut butter and coffee creamers (boo!)

Especially watch out for Partially Hydrogenated Soybean Oil because it depresses your thyroid, which lowers your energy. Also, look out for Mono-and Di-Glycerides, which is a fancy new name for trans fat that don’t have to be reported on the labels.

What are your favorite tummy trimming tricks? We’re all in this together, so leave me a comment below!

Blending is a daily affair in our household. It’s a quick and easy way for me to trick my family into eating their fruits and veggies. We’ve discovered some super delicious smoothies that I can even pass off to my kiddos as dessert. Once I realized they had a taste for my creations, it was time to boost up the nutritional content.

Bring on the add-ins!

While certain add-ins like vitamins can take away from the flavor of your smoothie, there are many other ingredients that are ah-mazing!

So, here it is: my top 5 favorite smoothie add-ins!

Flaxseed

Ground flaxseed adds healthy fat (Omega-3!!!) and fiber to your smoothie! Flaxseeds also contain Lignan, which is a huge help in the fight against cancer. There is also some evidence that flaxseeds may help reduce your risk of diabetes, stroke and heart disease.

Wheat Germ

Wheat Germ is one of the best sources of folic acid. For those of us who suffer from anemia, or are pregnant, folic acid is a must!  Wheat germ also contains a phytonutrient called L-ergothioneine, which is a powerful antioxidant. And hurray for another source of fiber!

Cocoa Powder

Researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants than a cup of green tea. Cocoa also contains magnesium, which is key for battling diabetes and high blood pressure. It’s also been used for centuries to help breast milk production, and increase  libido!

Tofu (soft or silken)

Tofu adds a rich, creamy texture to your smoothies and a ton of protein! It’s great for lowering your lousy (LDL) cholesterol, and it can even help alleviate symptoms of menopause. Tofu also contains isoflavones, which prevents premature aging! What I love most about tofu though is that it’s flavorless, so it takes on the essence of whatever you’re mixing it with.

Protein Powders

The three main versions of protein are whey, hemp, and soy. They are sold in plain and flavored powered versions and can be mixed in with any smoothie. Whey protein is milk based and is my personal favorite. According to Dr. Mike Moreno, a dietician, it’s the best protein out there. Whey protein is loaded with amino acids and thanks to its high levels of leucine, it promotes fat loss, all while keeping your muscle lean.

Simply sprinkle the powders into your favorite smoothies, or try one of these recipes!

Flax Tofu Mango Peach Smoothie 

• 2 servings of silken or soft tofu
• 1/2 cup rice milk
• 1/2 cup soymilk
• 1/2 cup frozen mango
• 1/2 cup frozen peaches
• 1 teaspoon flaxseed

Add liquids to blender, followed by the tofu, frozen fruits and flaxseed. Blend and enjoy!

Wheat Germ Smoothie (from Dr. Oz!) 

• 6 oz Greek yogurt
• 1 cup almond milk
• 1/4 cup almonds
• 1 cup blueberries
• 4 strawberries
• 1/4 banana
• 1 tbsp wheat germ
•  A few ice cubes

Add Greek yogurt, almonds, almond milk and ice to blender and blend to desired consistency.

Add berries, banana and wheat germ and re-blend until smoothie is completely mixed.

We are quickly entering into my favorite season: The season of STRAWBERRIES!

As my most desired snack as a child, and my low sugar go-to fruit as an adult, I simply can’t get enough of this delicious red berry! My family loves strawberries so much that when they are in season, we each eat about a pound a week (so that’s 4 pounds of bright red strawberries in our refrigerator!)

Not only are strawberries delicious, they are super healthy for you, too. They are loaded with antioxidants, magnesium, potassium, vitamin C, vitamin K and act as a natural anti-inflammatory. Strawberries help fight in the battle of breast, cervical and esophageal cancer.

Strawberries are even good for your eyes! The Archives of Opthalmology recently published a study in which strawberries were found to be one of the fruits that can lower the possibility of contracting age-related macular degeneration by over one-third when you consume 3 servings a day.

Incorporate Strawberries into your day!

Strawberries complement foods so nicely that you can pair it with every meal.

Breakfast: Try slicing up strawberries to add to your oatmeal. I love the way the cold berry blends with the warmth of the oats. If you eat good ol’ old fashion oats, you might find that you no longer need to add sugar (like brown sugar, honey, etc) since the strawberries add amazing flavor.

Lunch: To add dimension to your yogurt, try adding some diced up strawberries!

Dinner: Sliced strawberries are the perfect topper to a spinach salad with walnuts and a vinaigrette dressing.

Dessert: Dip strawberries into a fat free, no sugar added pudding! Drizzle no sugar added chocolate syrup over whole strawberries.

Snack: Nibble on dehydrated strawberries as a snack on the go. Don’t forget juicing and blending, too!

Strawberry Blending and Juicing Recipes!

Blended Strawberry Juice (pictured above)

• 2 cups fresh whole strawberries
• 1 tbsp sugar
• 1 tbsp Torini’s Sugar Free Vanilla Syrup
• 1 cup cold water
• 1 tbsp lemon juice, freshly squeezed

Cut strawberries into thin slices. Sprinkle over with 1 tbsp sugar and 1 tbsp vanilla syrup (this is the same syrup you’d use to flavor coffee, tea, milk, etc). Leave in the fridge for two hours until the juice starts to come out. Process the strawberries with cold water and lemon juice in a blender. Strain the juice if desired and serve chilled.

Strawberry Lassi

• 1 cup strawberries
• 1 cup greek yogurt
• handful of ice cubes

Put all the ingredients into a blender and blend till mixed. You can play with the taste of the Lassi by trying different flavored greek yogurts.

Apple Strawberry Juice

•  5 apples
• 1 cup of strawberries

 Cut the stems off of the strawberries and apples. Juice the rest and enjoy!

The Subtle Strawberry 

• 1 cup of blueberries
• 1/3 cup of strawberries
• 1 apple

Cut the stems off of the strawberries and apple. Juice the rest and enjoy!

What are your other favorite foods to add strawberries to?! Tell us in the comments!

Can I say crap? Is that acceptable? I apologize if I offend anyone. I wish I could have made an acronym for garbage, but when I saw this picture I thought: BRILLIANT!

My eating habits didn’t start to become “healthy” until I understood why eating right is important. Why do we eat this and not that? It took me a long time to change my thought process, and I wished I had something as relatable as this little saying to keep in my back pocket.

Eat less crap.

C – Carbonated Drinks

Unless you’re opening a bottle of sparkling water, you’re probably better off skipping the carbonated beverage. Sodas, energy drinks, and sports drinks are high in calories, yet they offer your body zero health benefits.

R – Refined Sugars

There are some sugars that occur naturally, like in fruit…and then there is sugar that is refined in a giant factory on conveyor belts and machines. You’re probably most familiar with this refined sugar when it comes to baked goods, sodas, syrups, candy, ect. Refined sugar offers no nutritional benefit and isn’t  fun for your body to digest.

A – Artificial Sweeteners and Colors

There has been some conflicting research on artificial sweeteners and whether they are really good for you. The FDA currently backs them; the fact is that they are chemically created, and not naturally occurring.

As a mom, my attention has been drawn to Red Dye #40. Research has proven that children who consume Red Dye #40, (along with Yellow #5, and Yellow #6) have increased levels of hyperactivity, ADHD and lower IQs. It’s also a known trigger for migraine headaches. Red 40 is not recommended for consumption by children in Europe and it’s banned in Denmark, Belgium, France, Switzerland, and Sweden.

P – Processed Foods

Not all processed foods are bad, like milk (it’s pasteurized to kill bacteria and homogenized to keep fats from separating) or frozen fruits and vegetables (freezing preserves their vitamins and nutrients). But MANY processed foods contain saturated fat, trans-fat, and large amounts of sodium and sugar. Use extreme moderation when it comes to white flour, processed meats, boxed meal mixes, frozen dinners, chips, candy, and sugary cereals.

Eat more food.

F – Fruits and Veggies

They are the best source of vitamins and minerals. They are low in calories, but high in fiber (so you feel fuller, longer).

O – Organic Lean Protein

Organic meats mean that the animals are not treated with antibiotics or growth hormones. Personally, hormones in meat make my face break out with acne. “Lean” is important to remember when it comes to your protein, because you don’t want to get bogged down in higher calories and fat.

O – Omega 3 Fatty Acids

The good, healthy heart and brain fat! Foods that naturally contain Omega 3’s are fish (sardines, salmon, halibut, etc), walnuts, flaxseed, and soybeans. This fat is so great that many companies are now adding Omega 3’s to products like milk and oil.

D – Drink Water

Our bodies are composed of 60-70% water. Almost every organ needs it to function, and since we lose water during the day, we need to replenish it. Plus it’s calorie free, and the earth creates plenty of it!

So…eat less crap. Eat more food.

The most common excuses I hear when it comes to exercising are either “I don’t have a gym membership” or “I don’t have the TIME to work out”. When it comes to your health, these excuses just don’t fly.

While you can keep your weight down with diet alone, it is SO IMPORTANT for you to be working your heart to keep it healthy and strong. And it’s not just your heart that will thank you. Moving does your body good.

The Mayo Clinic advises adults to get 150 minutes of moderate activity a week, or 75 minutes of vigorous activity. 150 minutes divided by 7 days a week is just under 22 minutes a day! While Edward R. Laskowski, M.D., recommends 30 minutes a day, 22 minutes is a great place to start.

Dance like no one is watching

One of my favorite childhood memories was the family walks in the evening after dinner. I loved the crisp air, the sense of community, and the extra talk time with my parents. The other benefit that I was unaware of, my family walk is considered a Moderate Activity…and you’d be surprised how quickly and easily 22 minutes passes by.

Keep your moderate activity simple. No gym membership is required. You can mow your lawn, or wash and wax your car. Go swimming. Rake the leaves. And even though most people I know don’t enjoy doing it, shoveling snow is great for your heart, too!

If it’s too cold outside, you can vacuum your house. Do several laps up and down your stairs. Wash the windows and the floor.

If you had a hidden camera in our house, then you’d see us dance. It’s not pretty, but it’s fun! So crank that music up and dance like no one is watching!

If you can’t do your 22-30 minutes of moderate activity all at one time, try breaking it up. You could do 2-15 minute sessions, or 3-10 “mini workouts” a day. Make the last 10 minutes of your lunch break at work a brisk walk. You can also try the little tricks like, taking the stairs instead of the elevator, park further away in shopping centers, etc.

Don’t forget about stretching and strength training.

Twice a week you should do some sort of strength training. You can pick up some light weights almost anywhere nowadays, or you can head outdoors and do some gardening! Strength training is important as you get older, because it improves bone density. It also improves your posture, coordination and balance.

 The minute my feet hit the floor in the morning, I start stretching. For those who are 29 and under, this might not be as relateable for you…but boy, your body sure does start to change the minute you hit the big 3-0 (and it’s not getting an easier!) Touch your toes, and reach for the sky. Bring one foot up behind your bum at a time and stretch your hamstrings. Simple stuff!

I stretch again before bed, and I make sure to ALWAYS stretch before and after a workout (this prevents injuries and is important at any level and every age!) You’ll notice that from stretching you increase your muscle coordination, range of motion, and circulation. As an added bonus then, from your increased circulation, you’ll increase your energy!