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Tips to staying healthy?

Eating Healthy!

Eating the right foods will give you the energy you need if you want to exercise, go out with your friends or if you just need a boost to get up off the sofa!

Four top tips to keep up your energy levels:

  1. Always eat breakfast – if you are in a hurry grab a piece of fruit!
  2. Eat regularly
  3. Eat foods rich in iron – things like wholegrain cereals, leafy green vegetables, dried fruits and baked beans.
  4. Drink lots of water every day.

Healthy Habits tips

Just like brushing your teeth, healthy habits should be cultivated on a daily basis. The following is a guide to daily tasks:

  1. Activity should be a daily occurrence.  Walk, run or jump for a minimum total of 20 minutes a day.
  2. Protect your skin. Sun block should be applied on face, neck, arms and hands even in the dead of winter.  Moisturize skin daily.
  3. Eat fruits, vegetables, grains, low-fat dairy products and small amounts of protein.  Avoid sweets and other processed foods.
  4. Meditate or spend a minimum of five minutes daily in quiet time.
  5. Find your spiritual self. Discover what inspires you, raises your level of consciousness, motivates you, and satisfies your soul.
  6. Exercise your brain. Read, study, solve problems, and learn new skills. As does the body, the brain wastes away with lack of use.
  7. Hug a friend.

Delicious recipes

Blueberry Smoothie

1/4 cup blueberries, frozen
1 Banana
8 oz Vanilla Yogurt, fat free
2 tbsp pineapple orange juice
6-10 ice cubes


  1. Place all ingredients in blender, and blend.

Servings: Two 8oz servings
Per serving: Calories 126, Protein 7g, Carbohydrates 26g, Fat 0g, Fibre 3.8g

Fabulous Fruit Salad

1 can pineapple chunks, drained with juice reserved
1 apple - peeled, cored and diced
1 orange - peeled, diced and juice reserved
1 banana, sliced
1 cup seedless green grapes, halved


  1. In a large bowl, toss together the pineapple, apple, orange, banana and grapes.
  2. Add the juice from the pineapple and orange and let chill until serving.

Servings: 6 Servings
Per serving: 106 calories, 0.4g fat; 1g Protein; 2.6g Fibre; 27.1g Carbohydrate; 1mg Sodium; 0mg Cholesterol

Rice With Vegetables

What you will need:

1 15oz can Stewed Tomatoes
1 15oz can Black Beans, rinsed and drained
2 cups mixed vegetables, frozen
1 cup water
¾ cup instant Brown Rice
½ teaspoon thyme
1 10oz can condensed Tomato Soup
1/3 cup Almonds, slivered
½ cup Mozzarella Cheese, shredded

Cook it!

  1. Combine un-drained tomatoes, beans, vegetables, water, uncooked rice and thyme in a large skillet. Bring to a boil then reduce heat.
  2. Cover and simmer for about 15 minutes. Stirring occasionally.
  3. Add tomato soup and almonds. Stir and simmer for 3 minutes.
  4. Sprinkle with cheese and serve.

Servings: Serves 4.
Per serving: Calories 354, Fat 10g, Protein 19g, Carbohydrate 57g, Cholesterol 8mg.
Optional: Add a dash of hot pepper sauce

Cajun Chicken

What you will need:

2 boneless chicken breasts, skinless
1/4 tsp. onion powder
1/4 tsp. dried thyme
1 clove garlic, minced
1 Tbsp. Skim milk
1/4 tsp. each white, red and black pepper
non-fat cooking spray

Cook it!

  1. Preheat oven to 190 degrees
  2. Rinse chicken and pat dry
  3. Spray pan with non-fat cooking spray.
  4. Place chicken on pan, meaty side up.
  5. Brush chicken breasts with milk.
  6. Sprinkle garlic over the tops of chicken breasts.
  7. Mix onion powder, thyme, and white, red, and black pepper in a small bowl. 
  8. Sprinkle mixture over chicken. 
  9. Bake for 45 to 55 minutes.

Servings: Makes 2 servings.
Per Serving: Cal 267, Pro 53g, Carb 1.5, Fat 6g, Fibre 0.
Tip: Serve with lemon wedge, red pepper slices and sprig of parsley, as garnish.