WEEKEND HEALTHY CHEAT MEAL

It is Friday! Which means for a lot of you it is almost your guilty pleasure cheat meal time. If you want to start early but do not want to break your weekday diet plan here is a healthy, high protein "fake" cheat meal.

PROTEIN PANCAKES Ingredients: -1/4 cup of raw outs -1/4 cup of lean cottage cheese -1 cup protein powder (i like to use chocolate but which ever you choose) -1 table spoon of peanut butter (or almond butter) -1 egg -and add water until it makes the consistency of a batter Mix it together then heat up your pan. I like to use coconut oil instead of butter to grease it up. Spread some batter and flip until cooked. Also substitute syrup for natural honey. You can even add bananas, blueberries, maybe some cinnamon, pecans, do not be scared to play around with this recipe. It is a healthy guiltless pleasure! ENJOY

RECYCLE!!!! 5 TIPS TO MAKE IT AN EASY HABIT!

1.Choose wisely what you purchase. This is not difficult. When you go to the supermarket just make sure that the product you want to buy has the little recycle friendly symbol on it somewhere.

2.Empty all the containers you are done with and compact them into smaller items. Doing this will be a great space saver and will reduce the amounts of garbage bags and it will mean less trash transportation.

3.One container for each product. Every container will be specifically for one ole material. 4.Reuse. A lot of objects that we throw away could be used for other functions. This will help reduce the amount of trash helping us find a purpose for it instead and it could even save you money. 5.Make a compost. An excellent way to reuse trash in an organic way. Throw all your "food" or "raw" trash in there. It does wonders for our planets flora. They even sell trash cans with separators for it that seal shut.

It does seem like much but practicing these 5 ecofriendly habits actually helps our environment in a tremendous way!

WELLNESS WEDNESDAY

Delicious & nutritious kale-mango smoothie Ingredients : - 1 large handful curly kale, cleaned and ribs removed - 1 handful of baby spinach - 1 whole mango, cut up, skin and pit removed - 6 ice cubes - handful of almonds - 1/2 cup of oatmeal -1 cup of vanilla almond milk Mix all ingredients in a blender & enjoy!

This is one of my favorite smoothies because it tastes so good and it extremely healthy for you. Kale is high in fiber, iron, Vitamin K, vitamin A, vitamin C & calcium. It is filled with powerful antioxidants, such as carotenoids and flavonoids that help protect against various cancers. It is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders. Eating more kale can help lower cholesterol levels. Mangos are high in vitamin C & A which helps boost your immune system. they improve digestion, helps with diabetes by normalizing insulin levels & mangos are also great for the skin.

MEATLESS MONDAYS

Happy Monday! Heres a good, healthy dinner time meal that it vegetarian-friendly for "meatless mondays" SWEET POTATO CARAMELIZED ONION STEW Servings per Recipe:8 Calories:290 Carbohydrates:67.7g Dietary Fiber:10.3g Protein:6.6g Sugars:11.2g Ingredients: 3 organic sweet potatoes (chopped) 5 organic red potatoes (chopped) 32 ounces low sodium vegetable stock 2 teaspoons curry powder 2 teaspoons chili powder 1 teaspoon sea salt 1 organic red onion(chopped) 1 organic yellow onion (chopped) 3 cloves garlic (minced) 1 tablespoon fresh thyme 1 tablespoon canola oil (for the onions) Step by step: 1.Fill a saucepan with 1 inch of water and place it over medium heat. Add the potatoes, cover and steam for about 25 minutes. 2.Season the potatoes and pumpkin with the vegetable stock, salt, curry and chili powder. move to a pot and cook over medium heat while you prepare the onions. 3.Place the oil in a frying pan over medium heat. Add the onions and cook for about 10 minutes. Add the caramelized onions to the stew on the stove. Season everything with the garlic and fresh thyme, taking care to stir to ensure the ingredients are evenly distributed. 4.Add the onions to the simmering potato mixture. Stir, turn heat down to medium low and let simmer for about 20 minutes, or until the flavors have melded. Taste and adjust seasoning if desired. 5.Eat & enjoy!

SWEET POTATOES!!!!! Not only are sweet potatoes inexpensive & delicious but they are healthy for you as well. They are high in vitamin B6 which helps reduce the chemical homocysteine in our bides reducing degenerative diseases like heart attacks for example. They also have a high amount of vitamin C, which helps build up our immune system. They contain iron. They are full of protein. They are a source of potassium. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain. They are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews like the recipe above.