Health benefits of berries

I adore berries! Especially this time of the year – they’re all in season. And soon, I will be able to walk out to the garden and pick a handful of fresh, sun-ripened, juicy red raspberries. Every morning, I start out with a smoothie made with berries. Which got me to thinking – what are the health benefits of berries? So, I did a little checking and here’s what I found:

  • Berries are chock-ful of phytonutrients and flavanoids. What’s so special about these? Flavanoids are associated with a slow-down in cognitive decline and can reduce your risk of a heart attack. I’m all about healthy aging, so these definitely interest me. Phytonutrients protect against inflammation and inflammation may play a role in cancer and heart disease.
  • Fiber – eat them whole to get all the benefits of fiber. The fiber helps you feel full and therefore helps manage your weight. I can’t think of anything better than berries for weight management.
  • Improve your heart health
  • keep your memory sharp
  • help manage diabetes
  • could help prevent Parkinson’s disease
  • helps to lower your blood pressure and fight inflammation
  • may help fight cancer

I learned that blueberries are the most nutrient-dense. They provide the following:

  • 25% daily allowance of vitamin C
  • 14% daily fiber in a serving
  • 36% Vitamin K (psssst! Vitamin K helps your blot clot and is also thought to help bone strength)
  • 25% daily allowance of Manganese (helps with healthy bones – I try to get all of my vitamins and minerals without taking a Calcium supplement. I feel like I get everything I need through diet and Shakeology)

Raspberries – I love combining them with blueberries in a smoothie. The raspberries add a little  tangy zip – a nice contrast to the sweet blueberries. They have

  • 32% daily fiber in a serving – WOW!
  • 54% daily  Vitamin C
  • 12% Vitamin K
  • 41% Manganese – raspberries are one of the top Manganese-rich foods. Manganese also helps regulate a low blood sugar.

Back to Basics Health & Wellness Challenge

Back to Basics challenge

Back to Basics challenge

This time of year gets so busy! For myself, I’m trying to get in those vacation days-away that I just didn’t have time for in the summer. I know alot of you are getting ready to get children back to school. It’s also that time of year where some of us have lots of garden produce to put away for the winter. Well, that’s me anyway! Whatever your life situation, I know that we all get busy and there are seasons in life where we put our health on the back-burner and need a reminder that it’s ok to take the time to reset and re-establish those health habits that we “know”, we just need to get back into practice.

Don’t forget to make time for your own health and wellness! This challenge will focus on getting tips and tricks for implementing wellness into an on-the-go lifestyle.

    Free coaching
    30-minute workouts
    Peer support
    Fun and prizes!

This group will take place in a private Facebook setting. Our team of coaches will provide tips on meal planning, take-along meals, planned leftovers, 10-minute meals, freezer meals, and time management, and more.


A Beach Ready Now coach (like me! – be sure to message me for more information)
A workout program (Such as 21 Day Fix, PiYo, P90X, Insanity, T25, etc.)

Join us! We start August 24th. Space this group is limited. If you are a new challenger, we can help find a program that’s right for you. Apply today!

Rich and delightful, low-sugar chocolate breakfast bars

21 Day fix approved chocolate bars made with Shakeology!

21 Day fix approved chocolate bars made with Shakeology!

Wow, I just tried this recipe last weekend. I admit, I looked at the ingredients and thought, What’s so great about this recipe? Low-sugar chocolate breakfast bars? Seriously?! But for those of you on the 21 Day Fix program, these are so approved.

2 cups oats (quick & old-fashioned)
1/2 c. walnuts (chopped)
4 scoops of shakeology (chocolate, for sure)
1 c. almond milk (unsweetened silly – don’t sneak any sugar in!)
1/2 c. peanut butter

They are my #newfavorite! So yummy – I enjoy them with black coffee, so there’s no guilt.

Mix the dry ingredients. Then add the sticky stuff and VOILA!
Press them into a square pan (prepped with non-stick spray)
Refrigerate. Cut into bars and enjoy. In moderation. Which may be hard to do.



Beet juice smoothie

Beet juice in my smoothie recipe?!

Lately, I’ve been adding beet juice to my smoothies. They typically consist of 1 cup of berries, a handful of spinach, 1 cup of water and 1 scoop of superfood powder (I use Shakeology). When I substitute 1/2 c of beet juice and 1/2 cup of water for the full cup of water, I find that it adds an extra dimension to my smoothie.

I planted a few beets in my garden this year and I love them so I was curious about why they’re so healthy. I want to share with you what I’ve found.

Beet juice smoothie

Shakeology smoothie with berries & beet juice

Beets have lots of antioxidants. I’ve read that they have more antioxidants than tomatoes or carrots. While they have a lovely, sweet taste – it’s said they have a very low impact on blood sugar – so no spikes!

So far, I’ve purchased beet juice rather than juicing it myself. If you’re juicing your own beets, be sure to keep the beet greens. I often use them in smoothies in place of spinach. They are super nutritious – ranked one of the world’s healthiest foods. They have 15% RDA of iron, plus calcium and magnesium as well as Vitamin A (220%), Vitamin K and even Vitamin C.

For the beets themselves, I simply roast them at 400 degrees with a little olive oil – oh, for about 40 minutes or so. And that’s it! If there are any leftovers, I add them to a spinach salad with blue cheese and walnuts.

The beet vegetable, the root itself, is full of a phytonutrient called betalains. cancer-fighting compounds. As I continue to blog about healthy, natural food please check back. Send me any comments about what whole food nutrients you would like to learn about!