Have you ever looked at the food pyramid and thought, “Ugh, there’s no way I can eat that many fruits and veggies?” If you have, you’re not alone. That five servings seems almost impossible some days. Here are seven creative ways to add vegetables into your diet.

#1 Add them to your eggs. Spinach, tomatoes, onions, mushrooms, peppers, asparagus and a whole number of vegetables taste absolutely fantastic with eggs. Scramble them up for a healthy breakfast or serve them in an omelet. You can get up to two servings of vegetables taken care of right at breakfast.

#2 Add them to your sandwich. Do you like guacamole? Add it to your turkey sandwich instead of mayo and you have a serving of vegetables. Add a slice of lettuce and a tomato to sandwiches and burgers.

#3 Grab a veggie drink. Make sure it is a low sodium drink. This isn’t the ideal way to get your vegetables but in a pinch or on a particularly busy day it can help you get what you need.

#4 Precut veggies and make them easy to snack on. Carrots, celery, peppers, broccoli and a number of other vegetables are easy to prepare in advance. Grab your favorite dip or hummus and snack on vegetables when you’re at work or just sitting in front of the television.

#5 Eat a salad a day. It’s easy to make sure you eat a salad at lunch or dinner and one salad can provide two servings of vegetables. If you add a bit of protein to the salad like chicken, tofu, turkey or eggs then you have a complete meal.

#6 Puree vegetables and add them to sauces and baked goods. You’d be surprised what you can do with a pureed vegetable. Applesauce for example, without the added sugar, can be added to muffins and fruit breads instead of oil. Pureed cauliflower can be added to mashed potatoes and you can puree squash and add it to a number of soups and sauces.

#7 Eat vegetable soups and use veggie based sauces. Vegetable soups are very satisfying and they can provide you with a serving or more of vegetables. For even more nutrition make sure the soup is made with a vegetable broth instead of beef or chicken. And sauces can be made from squash, tomatoes and herbs like basil for a tasty pasta topping.

When you take a look at your options, eating five servings of vegetables each day isn’t that tough. Make it easier on yourself and make eating vegetables convenient. Think ahead, make sure there are plenty of easy to access vegetable options, including frozen vegetables, and have fun with it. Vegetables can and do taste good and they’re good for you.

Protein is required for your body to function optimally. Too little protein and your blood sugar spikes, your body doesn’t have enough energy, and you don’t have the nutrition you need for cellular function. Breakfast is the perfect meal to make sure you get enough protein in your day. Start your day off with a protein drink and you’ll have energy that lasts for hours. No cravings, no sugar highs and lows.

Here are three protein packed drinks to help jumpstart your day.

Vanilla Berry Protein Drink

Ingredients:
* 1 Scoop Of Vanilla Whey Protein
* 1 Scoop Of Crushed Ice
* 6 oz Pineapple Juice
* 1 Cup Mixed Berries

Whey protein can be found in your local grocery store. Make sure it’s 100% whey protein without unnecessary added ingredients. You can buy unflavored whey protein to use in a variety of recipes and simply add a ¼ tsp of vanilla to the blender when making this smoothie. Add all the ingredients into a blender and pulse until smooth and creamy.

**Note: if you’re allergic or sensitive to dairy, use Soy protein. It’s a little more difficult to find in the grocery and you may need to go to a specialty store. However, it won’t upset your stomach or cause headaches.

Yogurt & Berries Protein Smoothie

Ingredients:
* 1 container of Raspberry Yogurt – Greek if possible it has more protein
* 2 scoops of whey, or soy, protein powder
* 1 Cup strawberries
* 1 Cup blueberries
* 16 ounces of nonfat milk
* Crushed ice (1/2 cup)

Add all ingredients to a blender and pulse until smooth.
Chocolate Coffee Protein Shake (who doesn’t want to start their day out with chocolate and coffee!)

Ingredients:
* 2 scoops Chocolate flavored Protein powder
* 1 cup of skim milk
* ½ cup crushed ice
* 1 cup of water
* 1 scoop of instant coffee

Blend all ingredients until smooth and enjoy.

It’s easy to start your day with a protein shake. If you’re able to purchase a large container of whey or soy protein you can create any number of your own recipes based on your favorite flavors. Peanut butter, banana, berries and of course chocolate all make fantastic protein shakes. To your good health!

Summer is here and the days are already getting long and hot. It’s the perfect time for ice cream. However, too much ice cream and you and your family will be consuming too much fat and sugar. Wouldn’t it be nice if there was a way to make ice cream treats at home and to make them healthier? Guess what, there is. Take a look at these great ideas. You’ll be able to keep your children busy making and eating healthy ice cream treats.

Here’s how to make ice cream treats healthier:

#1 Add fresh fruit to frozen yogurt instead of ice cream. Frozen yogurt has less fat and the fresh fruit doesn’t have the added sugar that other ice cream toppings have.

#2 Sprinkle granola, with a little wheat germ, chia seeds, hemp seeds or flax seeds, onto a dish of frozen yogurt or ice cream. This little concoction tastes best with fruit flavored ice cream like strawberry.

#3 Make your own ice cream and use 2% milk instead of heavy cream. Your family will enjoy making the ice cream and you don’t have to worry about all the saturated fat.

#4 Sprinkle ice cream with a few mini-chocolate chips instead of hot fudge or chocolate sauce. There’s less sugar in a few chocolate chips than in a few tablespoons of ice cream topping.

#5 Buy fruit only sorbet or popsicles. Fruit only frozen treats are a pleasant change.

#6 Make your own fruit only frozen treats. Puree your favorite fruits, Berries work best, in a blender, add a bit of pineapple or orange juice to thin it out if you need to, and pour into popsicle molds, ice cube trays or small paper cups. Add a popsicle stick, freeze, and you’re ready to enjoy.

#7 Skip the cone and eat your ice cream in a bowl. Cones just add sugar and fat. Skip them.

Enjoying ice cream treats this summer doesn’t have to be unhealthy. In fact you can have a refreshing treat and get some of your required daily nutrients. Next time you’re in the mood for ice cream, remember these tips and consider the recipe below. Happy, healthy, summer!

Yogurtsicle

Ingredients:

* Several containers of your favorite yogurt. Greek yogurt has the most protein.
* Small paper cups
* Plastic wrap
* Popsicle sticks

Note: If you have popsicle molds you can also use those in place of the paper cups and popsicle sticks.

Directions:
1. Fill small paper cups ¾ of the way with your choice of yogurt. .
2. Top with plastic wrap.
3. Cut a slit in the plastic wrap and slide a popsicle stick through the slit and into the yogurt.
4. Place the cups in the freezer until the yogurt is frozen.
5. Remove the plastic wrap, peel away the paper cup, and enjoy your yogurtsicle.

As we age, it’s said that we lose brain cells and brain power. If you eat well, and eat foods that boost your brain power, that doesn’t have to be the case. In fact, many scientists are finding that you can improve your brain power by consuming foods that are high in some key nutrients.

Here are 38 foods to boost your brain power.

The following foods are rich in antioxidants, beta carotene and vitamin C which protect your brain cells from damage. Try to consume at least one serving of these foods each and every day.

1. Blueberries
2. Blackberries
3. Red Grapes
4. Strawberries
5. Raspberries
6. Cranberries
7. Goji Berries
8. Mulberries
9. Boysenberries
10. Mangos
11. Oranges
12. Carrots
13. Broccoli
14. Tomatoes
15. Cantaloupe
16. Rainbow chard
17. Green, Red & Yellow Peppers

Folic acid helps prevent brain cell degeneration. No lost brain cells! The following foods are high in folic acid. Try to consume a serving of dark, leafy greens and/or legumes each day.

18. Okra
19. Spinach
20. Lentils
21. Collards
22. Asparagus
23. Black Beans
24. Romaine Lettuce
25. Black-Eyed Peas
26. Sunflower Seeds

Essential Fatty acids have long ago been removed from our foods to help lengthen the shelf life. However, essential fatty acids like EPA/DHA are essential for brain development and health.

They reduce inflammation and help cell regeneration. Fatty acids are common in whole grains and fish, you can find fatty acids in the following foods. Try to eat fish two to three times a week and seeds and nuts daily.

27. Salmon
28. Sardines
29. Herring
30. Mackerel
31. Tuna
32. Flaxseeds
33. Walnuts
34. Soybeans
35. Shrimp
36. Tofu
37. Chia seeds
38. Hemp seeds

Eating a healthy diet rich in whole grains, fish, seeds, leafy greens, fruits and veggies will likely provide you with all the brain powering nutrients you need. If you have difficulty consuming fish and whole grains consider taking a fish oil supplement so you do get the fatty acids your body needs.

Snacking is one super way to make sure you don’t suffer from low blood sugar. It’s also a great way to do what many nutrition experts recommend, which is to eat 5-6 small meals a day. However, if you’re not careful, snacking can put you above your normal calorie intake which means gaining weight. Here are 10 healthy snacks that are under 100 calories each:

#1 Nuts. Almonds are a great source of fiber and protein which means your blood sugar levels will stay even. It also means you’ll stay full for a good long time. A handful of almonds or pistachios, about 12-15, is around 100 calories. Doesn’t sound like much but you’ll feel satisfied after eating them.

#2 Hardboiled egg. Hardboiled eggs can be prepared in advance and they’re fairly easy to store. Additionally, each egg is packed with protein and they’re low in fat and calories. One hardboiled egg contains around 78 calories.

#3 Hummus and veggies or pita bread. Hummus is a dip prepared from chick peas and tahini or sesame paste. It’s delicious, packed with protein and fiber and seriously filling. Two tablespoons and a wedge of pita bread come in around 100 calories. For more fiber and a serving of veggies use carrot sticks or celery instead of pita bread.

#4 Craving chocolate? Grab a low fat pudding cup. The protein in the dairy will help balance your blood sugar and the chocolate will…well you know what the chocolate does. It soothes the soul.

#5 Popcorn. Three cups of air popped popcorn comes in at around 90 calories. That’s without butter. Popcorn doesn’t really provide much nutritional value but it doesn’t really have any ill effects either.

#6 Tortilla chips. You can eat around 15 bite sized tortilla chips and have some calories to spare. Ten chips come in around 55 calories. Saves room for a tablespoon of salsa.

#7 Blueberries. Blueberries pack a punch when it comes to antioxidants. And you can eat a whole cup of them and only consume 75 calories.

#8 Not a blueberry fan? Eat a banana. A small to medium banana is around 100 calories.

#9 Love watermelon? You can eat a half a medium watermelon and only consume 50 calories.

#10 Still looking for something sweet and crunchy? Kellogg’s Chocolately Drizzle Special K Bar has only 90 calories. It also has only 1.5 fat grams and 1 gram of saturated fat and comes in several flavors including: strawberry, blueberry, honey nut, vanilla crisp, and peaches and berries.

Snack time is easy when you’re prepared. And while non-processed foods are always preferred, there are some fairly healthy, low calorie processed options available. Plan ahead and you won’t go hungry; better yet you’ll lose weight and stay healthy.

It seems a lot of the recipes we grew up with are very heavy in fat and saturated fat. And even today, many of the best chefs and their cookbooks are full of fatty recipes. In order to eat healthy and live a healthy life it’s important to cut back on the amount of fat you consume on a daily basis. This means adopting some new cooking techniques and learning how to be a savvy chef.

Here are 7 cooking tips to reduce fat.

#1 Purchase nice cookware. There are many brands that offer safe relatively non-stick features. This means you do not need to add fat to the pan to ensure your food doesn’t stick. A light coating of cooking spray will do the trick.

#2 When you’re baking don’t use the egg yolk. Most often you can substitute egg whites or an egg substitute and eliminate the fat from the yolk. You can also often substitute applesauce for oil in many baking recipes. Breads are especially good with an applesauce substitute.

#3 Always choose low-fat or skim dairy products when cooking. Yes, alfredo sauce tastes great with heavy cream. However, it tastes just as good with skim milk too and it has much less fat.

#4 Instead of meat, add beans, tofu or tempeh. Many recipes call for protein and red meat is the common go to meat. However, red meat is high in saturated fat. Instead of meat, add beans or a soy based protein and practically eliminate the fat. Chili is a great recipe that can be meatless. Sloppy Joes and many soups and stews are also great in a meatless or low meat, option.

#5 Always trim the fat from your meat before you cook it. And unless the recipe specifically calls for it, remove the skin from chicken before you cook it.

#6 Instead of seasoning foods with butter and fat, season them with fresh herbs. Herbs not only add tremendous flavor to foods, they also often add a health benefit. For example, parsley is good for digestion.

#7 Substitute lean protein for fatty protein. Instead of hamburgers, make turkey burgers. Instead of pepperoni on your pizza, add Canadian bacon. Look for lean cuts of meat to substitute fatty cuts in any recipe you make.

Cutting back on the fat when you cook isn’t difficult. However, it does take a bit of advanced planning and consideration. Taking the time to cut back on fat can have a dramatic effect on your health. You’ll feel better, you’ll look better and you’ll be healthier.

Salt is in just about everything you eat. This is particularly true if you eat out often. In fact, the average intake of salt is 3,400 mg a day. The recommended intake is around 2,300 mg and if you have high blood pressure or other sodium related complications then you’re generally required to keep it below 1,500 mg a day. Too much sodium causes heart and renal disease. It also causes cancer and a variety of other health problems. The key to cutting sodium is to get savvy with your cooking.

Herbs can help. Herbs add a powerful flavor punch and they also offer a variety of health benefits. Here are 6 herbs to help you use less salt.

1. Garlic – Garlic is the queen of seasoning. It’s one of the most flavorful seasonings and you can find it in just about every culture. From Mexican to Greek, garlic is always a favorite. And garlic is versatile too. You can roast it for a sweet flavor, sauté it for a nice rich flavor and you can even boil it. Try adding a bit of roasted or boiled garlic to your next batch of mashed potatoes and skip the salt. You won’t miss it.

2. Chives – Chives are another great herb. A member of the onion family, the smallest of the onion family, they work well in salads, on fish and in potato dishes as well.

3. Basil – Basil is fantastic and tastes great in Thai and Italian recipes. It’s also a nice touch for a salad. Use fresh or dried to add flavor to a number of meals.

4. Oregano – Commonly used in Italian cooking and combined with basil, oregano has a complicated flavor that ranges from sweet to spicy depending on the meal. It’s also used in Turkish, Greek, Portuguese, Spanish, and Latin cooking. It’s also often used to season sautéed vegetables and grilled meat including chicken. Fresh or dried, oregano is a favorable herb.

5. Sage – We most commonly think of sage as a Thanksgiving stuffing herb however sage is great at adding flavor to meat. It’s also used in sausage, soup and some Italian cooking.

6. Ginger – Ginger has quite a kick and will make anyone forget about the salt. It’s wonderful in soups, and can be found in Indian, Chinese and Japanese recipes. It’s works well with meat and vegetables. It’s also noted for its ability to aid digestion.

Salt is a necessary mineral. However, we’re consuming too much as a society. When there are so many other wonderful herbs, why bother with salt? Enjoy and experiment with the vast number of herbs nature provides.

Are you having trouble avoiding snacks and drive through lunches? Lunch is one of those meals that people tend to forget to plan. They get too busy and by the time their body is telling them they must eat, it’s too late. The result is a vending machine or drive through lunch full of fat and sugar and lacking nutrients.

Here are 5 lunch ideas for a healthier you:

Italian tuna wrap. Tuna is full of protein and healthy fats. It’s also really inexpensive and quick to make. To prepare, simply add a bit of light Italian salad dressing to a can of tuna packed in water. Just enough for flavor. Add lettuce and tomato to a whole grain lahvash or tortilla, add tuna and season with salt and pepper to taste. You have a perfect healthy lunch that leaves you full and satisfied for hours.

A quick way to use leftover chicken or turkey. Use it to make a barbeque sandwich for tomorrow’s lunch. Chop leftover chicken or turkey and add to a bowl. Mix in a low sugar, low sodium barbeque sauce to taste. If you like it saucy then add more, if you don’t like too much mess, just add enough to coat. Place barbeque meat on a whole grain hamburger or sandwich bun and voila! A satisfying, protein rich, lunch. Add apple slices or coleslaw for fiber and a serving of fruits or veggies.

Bento Box. The bento box has been used for hundreds of years in Japan for lunch and it’s a wonderful way to provide variety and nutrition to your lunchtime. Egg, tuna, salmon or chicken salad on a bed of lettuce for one section of the bento box provides your protein. Use fresh berries or melon for fiber and antioxidants in another section. Add crunchy crackers or crisps for your third section and add crunchy veggies like carrot sticks and broccoli for your fourth and final section. You can mix it up and keep your bento box interesting every day of the week.

Soup. During the summer a cold soup like fresh gazpacho really refreshes and on cold winter days a warm soup hits the spot. And the good news is you only need a thermos for both seasons. We have an image of grandmothers or mothers slaving over a hot stove for hours cooking soup however many soups are quick and easy recipes often taking less than twenty minutes to prepare. And you can prepare them ahead of time and freeze them. Simply thaw the night before and you have a healthy lunch.

Fried Rice. Fried rice from a restaurant is guaranteed to be sky high in sodium and often fat too. However, you can make great fried rice at home and it’s the perfect microwave meal. Cook brown rice a day or two ahead of time. Chop up leftover meats. You can use tofu, shrimp, beef, lamb, chicken, or pork – just about any meat goes well with fried rice. Add peas, carrots, onions and other fresh or frozen veggies you have. Heat it all in a sauté pan with a little oil and add soy sauce to taste. Place in small sealable microwavable containers and you have lunch.

It’s not difficult to eat a healthy lunch. It just takes a little advanced planning. Five minutes to plan your week, a few minutes to prepare your lunch and you’ll lose weight, feel great and never have to rely on that vending machine or drive thru again.

The summer is a great time for growing. It offers unique flavors and treats including berries, apples, citrus and melons. Wouldn’t it be wonderful if you could enjoy these delicious fruits well into the fall and winter months? You can. Here are four ways to extend summer fruits well into the fall.

#1 Dehydrate Your Fruit

Dehydrated fruit is fantastic as a snack. You can also add it to things like cereal, breads, muffins, and even sprinkle it on salads. You can make fruit leathers this way too by pureeing the fruit and then spreading it on a tray to dry. There are three main methods you can use to dehydrate fruit including:

* Sun Drying – This works well if you live in a hot climate where it is commonly sunny and warmer than 100 degrees. Position cleaned, washed fruit on a tray or foil and leave in the hot sun for four 100 degree or hotter days.

* Oven Drying – Because most fruits take 16-26 hours to dry, this is an expensive way to dry fruit. However, if you choose to oven dry you simply place your oven at 135 degrees Fahrenheit, prop the oven door open and let fruit dry.

* Electric Dehydrating – this is the most energy efficient and generally tasty way to dehydrate fruit. Electric dehydrators can be purchased online or in a kitchen store.

#2 Jams & Jellies

What’s better than fresh berry jam? Not much. You can make fresh jams and jellies with or without canning. In fact, you can make a basic jam in your kitchen in an hour and pop it in the freezer. No canning necessary.

#3 Freezing Fruit

If you want to be able to use the fruit in the future without drying it or making it into a jam or jelly, then your next best option is to freeze it. The process is simple, you need washed berries, a baking sheet or other flat sheet and storage bags or a vacuum sealer.

Wash the berries. Place them on a baking sheet and spread them out so they’re not touching or clumped together. Position them in the freezer. When they’re frozen, put them in an airtight bag and you’re good to go.

#4 Canning

Canning is another option. It’s a bit more complicated than freezing or dehydrating. However, you can make some amazing spreads, jams and jellies that will last for years to come.

There’s no reason to be sad when summer fades into fall. You can enjoy summer fruits all year around. With a little preparation and a plan your summer fruit harvest can be enjoyed for months.

Life moves quickly and people need to eat. If you’re tired of taking your family through the drive-thru there is a healthier, and less expensive, option. Here are seven emergency meals made quick:

#1 Kebabs

Your grocer’s deli counter is jam packed with ready to go meals. You can grab a package of kebabs, toss them on the grill and have dinner in ten minutes. Kebabs are great because it’s veggies and meat in one meal. All you need is another veggie or starch and you have a complete meal.

#2 Roasted Chicken

You’ll likely also find whole roasted chickens in your grocer’s deli. Grab a bagged salad and you have a complete, and healthy, meal that takes you less than five minutes to get on the table. And if your family doesn’t eat the entire chicken at dinnertime, you have leftovers which can be made into chicken salad for lunch or dinner tomorrow. Two meals for one.

#3 Gnocchi or Frozen Ravioli

Italian is always welcomed and you don’t have to top frozen pasta or gnocchi with jar tomato sauce. In fact, gnocchi, a sliced onion and a few sautéed veggies with some pre-shredded parmesan cheese makes a quick and tasty meal.

#4 Sardines

Sardines pack a wallop of protein and they’re tasty. If you like tuna fish, you’ll like sardines. Cook a package of spaghetti, toss with chopped sardines, sautéed onions and a touch of garlic and you have a meal that takes less than 15 minutes to cook.

#5 Frozen burgers

You can buy organic and non-organic frozen hamburgers and turkey burgers in your grocer’s freezer. A package of buns, cheese slices and a few minutes on the grill and you have fresh juicy hamburgers on the table.

#6 Turkey Breast

Many marketers have fully cooked turkey breast in their deli. Slice it at home or have your butcher slice it in ¼ slices, grab a bag salad from the produce section and a can of gravy. You have an instant meal. Warm the turkey and top with gravy heated in the microwave. Another great topping for turkey breast is a warmed apricot preserves. Lightly brush the turkey slices with apricot preserves and serve. (You can use the remaining turkey breast for lunches tomorrow).

#7 Ham

Ham is generally pre-cooked and all it needs is a good warm up to be ready to serve. Grab a bag of chopped cabbage and a jar of cole-slaw dressing and you have a picnic ready meal.

Finally, we’d be remiss if we didn’t mention the great convenience of pre-made pizza crusts. You can top them with any of your favorite ready to serve toppings and have a pizza for the family in less than ten minutes.

It just takes a little creativity and planning in order to get a meal on the table. Skip the drive through and feed your family well in less time.