Healthy Meals

Orange apple smoothie

Side Note:  Blend these ingredients in a blender and not a juicer.  Using a juicer eliminates the very important fiber, which helps a person’s body absorb the natural sugars slower and increase their satiety level.  


2 apples – cored

1 orange – peeled

1-inch piece of ginger – peeled

4 small or 2 large carrots

3 cups of water

Blend together in a high-speed blender until smooth. Chill before serving or add ice 2 cups of ice and reduce the water to 2 cups.

Health Benefits

The apples are loaded with fiber and a compound called pectin, which can help in weight loss, aid in digestion, and promote a healthy gut.  The orange provides fiber and vitamin C, which benefits the immune system and many more metabolic reactions in the body.  The carrots are loaded with beta carotene, which promotes healthy eye sight. And finally the ginger aids in digestion and weight loss. Enjoy!!


Warm, sunny weather = ICE CREAM

Cherry Walnut Ice Cream

When the weather turns warmer, I turn to ice cream to cool me down. Not just regular ice cream, but ice cream made from almond milk, fruits, and spices. By replacing cow’s milk for almond milk, you remove the saturated fats and the cholesterol from this dessert.  In addition, using fruit for the sweetness is healthier than the added sugars that are in most commercial ice cream.  It is fast, easy, and super healthy on those hot summer days. 



1 cup of unsweetened almond milk    (or any plant based milk of your choice)

1 cup of frozen bananas

½ cup of frozen cherries

2 tsp of vanilla extract

1 tablespoon of cacao or coco powder

¼ cup of walnut halves


Add the plant-based milk, bananas, vanilla, and cacao powder to a high speed blender and blend until smooth.  Then add in the cherries and walnuts and pulse, leaving chunks throughout the ice cream.  Transfer to a freezer safe dish and freeze until solid or able to scoop out.  Top with additional various berries.  Note:  Experiment with different fruits and nut combinations or add peanut butter to the ice cream.  Enjoy!

Health Tips

The “Dirty” Dozen versus “Clean” 15 Guidelines for 2020

“Clean” 15 List

These are 15 of the “cleanest” fruits and vegetables that the EWG recommends for 2020.  Clean fruits and vegetables are determined by the amount of pesticides and chemicals that are used on the produce during the growing season.  This group of produce can be bought organically or conventionally. 

“Dirty” Dozen

Like the “Clean” 15, the “Dirty” dozen is determined by the amount of pesticides and chemicals used on the produce during the growing season.  If possible, buy these fruits and vegetables grown organically to reduce the risk of pesticide exposure.

Note:  Do not let these guidelines determine the amount of fruit and vegetables that you are consuming.  It is better to get as many fruits and vegetables in ones’ daily diet; however, if you are buying items off of the “Dirty” Dozen list that are not organically grown, just thoroughly clean the produce before consumption.



Exercise and the health benefits

Exercise and why we need it.



Whether it is a long run through a state park, a fast paced walk with a friend, or hitting the gym for a favorite class, exercise is critical for many aspects of our lives.  


  1. Research has shown that exercise can boost your production of endorphins, which can increase positive feelings. In addition, it can reduce the production of stress hormones, such as cortisol.
  2. Regular exercise can help maintain a healthy body weight.
  3. Weight-bearing exercises can benefit your bones by increasing a person’s bone density and reducing bone breakdown.
  4. Engaging in regular exercise can boost your brain health by increasing a person’s heart rate, which increase the amount of oxygen that the brain receives.
  5. Research has shown, exercise has been shown to reduce the risk of chronic diseases.


Healthy Meals

Healthy Tacos…Happy Taco Tuesday


Smoky Lentil Pecan Tacos

When we first began to eat healthier options, the first thing that I was missing was a healthier version of TACOS.  With this recipe you get plenty of fiber and protein from the lentils and some healthy fats from the pecans.  Hope you like this recipe as much as we do. BTW…you can cook this recipe on the stove top on a slow simmer, if you do not have an instapot.  Enjoy!!  – Eric