The Perfect Summer Drink

Is regular water getting boring? Here is a quick recipe that will help spice up your boring glass of water into a nutritious and refreshing drink! Oh, did I mention the follow ingredients will also help you achieve that perfect summer glow? Who doesn’t love flawless skin, drink up!

Ginger + Mint + Green Tea Lemonade 

Serves 4

4 cups water, divided 4 bags green tea 1/2 cup chopped fresh mint leaves, tightly packed 1/3 cup chopped fresh ginger 1/3 cup fresh lemon juice

Bring 2 cups of water to a boil, then reduce to a simmer. Add tea bags, mint, and ginger, and let steep for 30 minutes. Strain into a large pitcher, pressing on solids to extract remaining liquid. Add lemon juice and remaining water. Refrigerate until chilled. Garnish with lemon slices, if desired, and serve over ice.


Time To Kick Off Your Shoes

barefootWorking out in bare feet has become more and more popular with professional athletes, mainly due to the health benefits it can provide to your whole body. The technical difference between running in shoes and running barefoot is in the way your foot strikes the ground. When running in shoes, you are more likely to strike the ground with your heel first, while running barefoot causes you to land on the balls of your feet—generating less impact on your knees. Check out how else running barefoot can improve your health! Here are the top 5 benefits of training barefoot: -Going barefoot strengthens the stabilizing muscles of the foot and ankle, ultimately making them stronger and less prone to injury. -It also helps improve your balance and your proprioception—your unconscious perception of space and orientation. Improving proprioception helps you connect, naturally, with the environment and increases balance through your everyday movements. – 30% of the joints in our bodies are located in our feet. Therefore, our feet are the base support of our bodies. Going barefoot creates more support to help reduce pressure in the knees and eliminate back pain. -Training barefoot will improve muscle alignment and will also strengthen the neuromuscular pathways of the foot and leg, ultimately helping you avoid aches, pains and swelling -Going barefoot can also improve your Chi or energy force! Improving your Chi will help energy flow smoothly through your body.  *We do NOT recommend that you run barefoot on a treadmill, or anywhere else where it is deemed unsafe.  Always consult your physician before you begin an exercise regimen of any kind.

Berry-Grape Protein Shake

wellness 8 recipeWhat better way to add extra nutrients like vitamin C, manganese and potassium than a delicious handful of juice grapes and blueberries!

1 teaspoon dry chia seeds
1 packet Hi5 LEAN
1 ½ cups seedless red or purple grapes
1/2 cup blueberries
1 teaspoon flaxseed oil
1/2 cup water



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Homemade Dressing

3 dressingSome dressings contain hundreds of calories and fats that can ruin your healthy salad.

Create your own homemade version of salad dressings and marinades (which are traditionally made with sodium, sugar and preservatives)

Whisk together brown rice vinegar, fresh squeezed citrus juice, minced garlic and fresh grated ginger for a delicious chicken marinade.

You can find a clean recipe for just about anything online at




  • 2 cups boiling water
  • 3 Tbsp ground MontaVida
  • 1/2 cup plus 1 tablespoon sugar, divided
  • 3 Tbsp coffee liqueur
  • 4 large egg yolks
  • 1/3 cup dry Marsala
  • 1 lb mascarpone cheese (2 1/2 cups)
  • 1 cup chilled heavy cream
  • 36 ladyfingers
  • Unsweetened cocoa powder for dusting


Stir together water, MontaVida, 1 tablespoon sugar, and coffee liqueur in a shallow bowl until sugar has dissolved, then cool.

Beat egg yolks, Marsala, and remaining 1/2 cup sugar in a metal bowl set over a saucepan of barely simmering water using a whisk or handheld electric mixer until tripled in volume, 5 to 8 minutes. Remove bowl from heat. Beat in mascarpone until just combined.

Beat cream in a large bowl until it holds stiff peaks.

Fold mascarpone mixture into whipped cream gently but thoroughly.

Dipping both sides of each ladyfinger into MontaVida mixture, line bottom of a 13x9x3″ baking pan with 18 ladyfingers in 3 rows, trimming edges to fit if necessary. Spread half of mascarpone filling on top. Dip remaining 18 ladyfingers in MontaVida and arrange over filling in pan.

Spread remaining mascarpone filling on top and dust with cocoa. Chill, covered, at least 6 hours.

Let tiramisu stand at room temperature 30 minutes before serving, then dust with more cocoa.

Source: Epicurious

The Perfect Workout Playlist

Creating the perfect playlist is an essential part of any workout. Research has shown that people who workout to music exercise with more intensity!  Take a few minutes before you workout to create that perfect soundtrack to sweat along to.

Use these 6 steps to create a motivating playlist that will make you run that extra mile and complete that extra rep!

1.  Compile at least 30 songs you absolutely love
Include different genres that make you want to get up and dance, ultimately intensifying your workout.

2.  Don’t cut your playlist short
Go overboard on the length of the playlist to motivate you to continue your workout to your maximum potential.

3.  Pick the perfect warm up track
The first song should have a moderately paced beat.  It should be consistent and steady enough to get your heart rate up and warm up the body, and of course something you want to sing along to!

4.  Take it UP a notch
Feel the beat! Bring up the momentum and intensity in your workout by adding faster paced tracks in the beginning and middle of your playlist. Try running or moving to the beat!

5.  Take it down a notch
Next, choose a few songs that will help bring you back to a moderate pace. Switching between faster and slower songs can help you have a successful interval workout.

6.  Cool down
Finish your workout with an awesome cool down track. This track should be a slower pace than any other song on the playlist, and should make you feel relaxed, accomplished and empowered.  Take this time to catch your breath and stretch!

Remember: it’s important to stay hydrated throughout your workout, and it’s also important to know your physical limits! We always recommend that you speak with your physician before starting an intense workout regimen.

Recipe of the Week: Turkey Panini with Sun-Dried Tomatoes

Turkey paniniTurkey Panini with Sun-Dried Tomatoes


  • 1 whole-wheat baguette, cut in fourths
  • 12 sun-dried tomatoes (packed in olive oil), patted dry and halved
  • 2 oz part-skim mozzarella cheese, sliced thin
  • 6 1-oz slices reduced-sodium fresh deli turkey
  • 1 1/2 cups arugula leaves


  1. Split open baguette sections and layer each bottom half with 6 pieces tomato, 1/2 oz cheese, 1 1/2 slices turkey and top half of bread. Toast sandwich on a countertop grill or panini press on medium heat, lid down, until lightly browned, about 6 minutes. If using stovetop method, toast about 3 minutes per side, or until lightly browned.

As soon as paninis are done toasting, open each and add 1/3 cup arugula. Slice each panini on the diagonal and serve immediately. Enjoy!

Source: Clean Eating Magazine

Recipe of the Week: Cucumber Treats

recipe 7Ingredients:

  • 1 Cucumber
  • 1 Container of Plain Greek Yogurt
  • 1 Cup of Strawberries
  • 1 Cup of Dried Coconut Flakes, Unsweetened

Gently wash the strawberries and cucumber, and pat dry. Slice the strawberries and cucumber into 1/4″ thick slices.

Arrange cucumber slices onto your serving platter. Take a teaspoon and place a dollop of yogurt on the slices. To finish, sprinkle the top of the strawberry with dried coconut.  For a fun twist, try dusting with cinnamon or adding a mint leaf.