Grilled Lamb with Stir-fry Vegetables & Roast Potatoes

Hi Guys,

Here's a quick,easy, well balanced meal you can prepare.

You will need:
2 lamb cops
2 cups frozen vegetables ( use fresh if you can)
4 whole English potatoes
Mint sauce
This is a serving for two.

Directions:

• Lamb 

Season with dried seasoning add sea salt and black pepper
Grill for 10 minutes on George Foreman grill
Add mint sauce after cooking

• Stir Fry Vegetables 

Bring skillet to heat
Add olive oil
Add vegetables
Cook for 5 to 7 minutes

• Roast Potatoes

Wash & peel potatoes
Cubed the potatoes
Place in a baking dish
Season with herbs such as parsley,oregano, sea salt & pepper
Add 1/2 cup olive oil and butter combined
Cover dish with foil
Bake in 350 degrees oven for 20mins

Enjoy!!!

The Health Benefits of Sleeping Naked

Skip pajamas!!!! Experts say sleeping au naturel is better for your health. Researchers found that sleeping naked is not only comfortable , but it regulates your skin temperature, preventing you from waking in the middle of the night.

Staying cool through the night has also been  found to increase your metabolism. While sleeping in colder temperatures "brown fat", a healthy fat found in the neck, is activated . This good fat will help you burn calories while it generates body heat.

Many specialists recommend sleeping naked as a way for your skin to breathe, which is especially important for women. Yeast infections,a type of bacteria , thrive in a warm moist areas, which can be created while sleeping in pajamas. 

Skipping clothes isn't just recommended for females, but it is important for a man in order to maximize their sperm production. It is recommend that a man's scrotum sits at around 95 to 96 degrees Fahrenheit, which is just a tad cooler than the rest of your body reports Men's Health.

Its been found that the quality of sperm suffers if your testicles become too warm, which was shown in a study that tested the semen of men who used saunas.

                                                                              

Although sleeping naked has been proven to be beneficial to your health, it is just as good for your relationship. Experts say that skin-to-skin contact releases oxytocin in your brain, also known as the "love hormone", which brings couples together emotionally and increases trust within the relationship. 

This type of contact has also been found to boost your immune system, steady cortisol levels and lower blood pressure.

I hope you guys find this info interesting, let me know your thoughts!!!

Indoor Plants Which Can Contribute To A Better Night's Sleep

I don't know if you guys experienced this growing-up . I lived with my grandmother and she was passionate about her plants , I remember we always had plants indoors in my naivety I assumed it was for decoration purposes! She is now passed, therefore I can't confirm why but she was always a extremely wise woman ! I chose to believe that she was protecting us from the harmful toxins in the environment by using these indoor plants to clean the air. 

Upon investigation I found that these below indoor  plants can assist those of us who are experiencing difficulties in sleeping . I don't know about you guys but I prefer to purchase a plant rather than some pills! It's worth a try.  

Lavender

• It’s  probably the most well-known of all plants when it comes to inducing sleep and reducing anxiety levels. Research backs up these claims, with lavender scents shown to slow down heart rate, lower blood pressure and levels of stress.

Snake Plant

• One of the most recommended plants for improving indoor air quality, the Snake Plant is a hardy and easy to care-for plant.
• It emits oxygen at night time whilst simultaneously taking in carbon dioxide – something we naturally produce when breathing.  All this leads to a purer quality of air and a better night’s sleep.

Aloe Vera

• Listed as one of NASA’s top air-improving plants, Aloe works much like the Snake Plant – it emits oxygen at night, making for a more restful slumber. It’s also one of the easiest plants to grow and maintain – it tolerates ‘neglect’ well and so doesn’t require frequent watering.

Jasmine

• This exotic plant has a gentle, soothing effect on the body and mind. It has been shown in one study to reduce anxiety levels, leading to a greater quality of sleep.

Gardenia

• Gardenias are a popular plant choice for bedrooms. Studies indicate that keeping one in  your room may help you achieve a better quality of sleep.

Spider Plant

• The NASA tests showed it to remove around 90% of the potentially cancer-causing chemical formaldehyde from the air. Since formaldehyde is found in common household products like adhesives, grout and fillers, it’s a good idea to keep one of these plants around.

English Ivy 

• Another one of NASA’s top plants for purifying the air, English Ivy is simple to grow and only needs moderate exposure to sunlight.

I'll be taking a trip to our local plant shop to get some of these!!! I hope this can assist some of you.  

Mixed Berries & Kale Smoothie

So Guys , I'm torn between my favorite smoothies . It seems like every time I try a new one its my fav!!! Well this Mixed Berries & Kale Smoothie I can safely say it's my ultimate fav these days !!! One of my previous post I went into details with regards to the health benefits of Kale ( take a read if you have not) . Recently , I have been trying to balance my body's PH level, in doing so I need to consume more alkaline based foods appose to acidic foods . Hence the reason for the increase of Kale in my diet. I have read that Cancer thrives in an acidic environment, I can't confirm this  but I can see how it can be possible ( food for thought) .

Let me share with you guys what ingredients are  needed to create this smoothie :

1. 1 cup of frozen mixed berries ( fresh is preferable if you have access to it)
2. 1 cup of fresh kale
3. 1 cup of Almond milk 
4. 1 tablespoon of chia  seeds 
5. 2 tablespoons of flaxseed 
6. 4 tablespoons of rolled oats ( try and stay away from the instant)
7. 1 teaspoon of raw honey 

Blend together and enjoy!!!! Let me know if you guys enjoyed it. 

Do we really need Multivitamins and Supplements?

As long as I can remember I've always known that vitamins are good for you . Growing up I could remember being forced to take a spoon of "tonic" . So naturally as an adult it became part of my daily routine . Honestly , I might be a tad addicted to them if I don't take my daily stash I'm lethargic! But I never questioned why should we take these multivitamins and supplements because I'm a relatively healthy eater.  

Here's what I've learnt:

Some people who take supplements as an “insurance policy” against poor eating habits might increase their risk of health problems. So how do you know what’s right for you? The best way is to talk to your doctor before taking dietary supplements.

Here are some risks of too much vitamins and supplements  :

Some studies have linked iron supplements to a higher risk of death.

Vitamin E supplements may increase your risk of heart failure.

Too much vitamin A may be bad for your bones.          

This  doesn’t mean that iron and other vitamins and minerals are bad for you. You need to have iron in your diet and body to be healthy. 

Supplements aren't magic!!

It’s important to remember that dietary supplements can’t take the place of a well-balanced diet. 

If you suspect that you aren’t getting the nutrients , consider shifting your focus from supplements to eating better. According to the Mayo Clinic, nutrient-rich whole foods — such as fruits, vegetables, and whole grains — provide many benefits over dietary supplements:

Whole foods contain multiple micronutrients that may work together to provide more perks than they would alone.

Many whole foods are rich sources of dietary fiber. A diet rich in fiber can help lower your risk of many health conditions, including constipation and heart disease.

Many whole foods also contain phytochemicals. These substances may help protect you against heart disease, diabetes, cancer, and other health conditions.   

Here are some benefits

Vitamin B-12 supplements can help older adults get the proper amount of this nutrient.

Vitamin D supplements can be beneficial for older adults and people who don’t get much sunlight.

Folic acid supplements can help pregnant women lower their child’s risk of birth defects.   

Always talk to your doctor before adding a vitamin or mineral supplement to your routine. If you’ve been taking supplements instead of eating fruits, vegetables, and other nutrient-rich foods, it’s time to rethink your strategy. Remember, there’s no substitute for a healthy diet.

I'm going to cut down on my stash , for those who knows me can confirm! Maybe I can save some funds here, we all know how costly vitamins and supplements can be. Let me know if you guys agree. 

The Importance of Strength Training for Women Part 2

I have had the privilege and honor of knowing one of the BEST , Personnel Fitness Instructors in the business Ms.Diane Malchan. I remembered  the first time I saw her in action ,it was at the Arima Tennis Club Gym. Those days we used to pay,correct me if I'm wrong $10.00 or something weird like that per class!!! This is for you guys to have an idea of how many years ago that was! I was in awe of her strength , agility ,energy and that fierce attitude.Anyways, I was totally struggling to keep up in her class (bare in mind it was a high impact aerobic class) . That was the start of my love affair with aerobics, thanks D! Diane inspired me to stay consistent and I have after so many years. That's a testament to her leadership skills , Diane has developed her love for fitness into a thriving business she's an entrepreneur  a devote Christian  and a truly awesome role model.

I had the opportunity to reach out to her to get some advice with regards to the topic at hand. She shared with me some tips, especially for those of us who only likes aerobic/cardio activities.

Here you go!!!

Make your Work-Out Fun!!!!

"This works for most of my clients that dislikes weight training. Making working out feel less like, well work is pretty simple if you implement a few strategies. I make sure I never hit the gym without-some music. In addition to motivating to get into the zone, listening to music keeps you entertained. You can easily get lost in some of your favorite songs , distracting you from the hard work you're doing. Think about it - if pumping some tunes can make a person do an hour aerobics! Also changing up the programs so boredom will not step in. Track your progress nothing can be more satisfying than success. While taking progress pictures or writing down , it can be rewarding when you watch your body transform. " Diane Malchan Certified Personal Instructor .

Diane's 10 tips to Increase your Workout and Staying Motivated:

1. Think about the benefits 
2. Make friends at the gym
3. Reward your efforts with a nice out-fit
4. Take it outdoors 
5. Variety Training helps
6. Find a gym buddy 
7. Get a personal trainer 
8. Work with a nutritionist 
9. Start an exercise contest 
10.  Make it fun

Feel free to follow her via a Facebook page :

 https://www.facebook.com/Get-Personal-Diane-Malchan-all-round-Certified-Fitness-Instructor-423251967834224/

The Importance of Sleep for a Healthy Lifestyle

Most of us would have heard sometime in our lives that we need 8 hours of sleep. I for one took this very serious , honestly I enjoyed sleeping and I took getting my rest as a matter of importance. Up until I got pregnant with Zachary ,for that entire 9 months or so I did not get a good nights rest . This was due to complications in my pregnancy. Of course ,when baby came that was another story which we are all so familiar with. Zach was a good baby after three months he slept through the entire night but that didn't help me because I was paranoid and got up every 2 hours to check on him!! This caused my sleep pattern to change drastically. In 2016, I had a bright idea to go back to school and get my MBA , being a mother of two , a wife, a house to run and a full time job the only time I could get some studies in is at nights . There were nights when I was up for hours heading to bed after 3 sometimes 4 am , this was imperative . Even when the semester ended it was difficult to get to bed at a decent hour , I have been made a conscious decision to go to bed at 11pm for the latest.  That is yet to be accomplished!!

Here are some tips and benefits of a good night's rest;

Lets start with the Sleep Cycle :

Reasons why we require a good night's sleep:

• Poor Sleep Can Make You Gain Weight - Poor sleep is strongly linked to weight gain
• Good Sleepers tend To Eat Fewer Calories - Studies show that sleep deprived individuals have a bigger appetite and tend to eat more calories 
• A Good Night Sleep Can Improve Concentration and Productivity- Sleep is important for various aspects of brain function.This includes cognition, concentration, productivity and performance.In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times, and mental wellbeing . Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women.
• Poor Sleepers Have a Greater Risk of Heart Disease and Stroke- A review of 15 studies found that short sleepers are at far greater risk of heart disease or stroke than those who sleep 7 to 8 hours per night
• Experimental sleep restriction affects blood sugar and reduces insulin sensitivity .In a study of healthy young men, restricting sleep to 4 hours per night for 6 nights in a row caused symptoms of pre-diabetes
• Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders
• Even a small loss of sleep has been shown to impair immune function.One large 2-week study monitored the development of the common cold after giving people nasal drops with the virus that causes colds
• Sleep can have a major effect on inflammation in the body.In fact, sleep loss is known to activate undesirable markers of inflammation and cell damage.

Tips for Sleeping:

• Stick to a sleep schedule
• Pay attention to what you eat and drink close to bed time 
• Create a bedtime ritual - relaxing techniques
• Get comfortable - create a room that is ideal for sleeping 
• Limit day time naps 
• Include physical activities in your daily routine 
• Manage stress.   

I hope this information helps us get some Zzzzzzzz..

Kale Salad with Grilled Chicken Breast

I have to confess, I'm not really a salad person !!! Particularly, those made with the traditional lettuce, don't give me wrong I'll eat it... but I can't guarantee if I'll enjoy it, so what's the point! I'm a strong believer that my meals must be tasty. So hence the reason I'm always trying out new recipes with so called "trending ingredients"  . Kale was been trending for the last couple of years now and I love it!! I'll put it in my smoothies and salads. 

Here's some interesting facts about Kale:

1. Kale is low in calorie ,high in fiber and has ZERO fat. 
2. Kale is high in iron
3. Kale is high in Vitamin K 
4. Kale is filled with powerful antioxidants 
5. Kale is a anti-inflammatory food 
6. Kale is great for cardio-vascular support 
7. Kale is high in Vitamin A 
8. Kale is high in Vitamin C 
9. Kale is high in Calcium 
10. Kale is a great detox food.

I made for lunch today a delicious Kale Salad with Grilled Chicken Breast . 

You should give it a try here's what you'll need ( 1 serving) :

1. Two large leaves of Kale 
2. 1/4 cup of diced yellow bell peppers
3. 1/4 cup of diced red  bell peppers 
4. diced red onions ( depends on how much you like)
5. 1 medium diced tomato 
6. 2 tbsp of feta cheese and olives 
7. 1 boiled egg
8. dried cranberries ( I used a handful)
9. croutons to garnish

Grilled Chicken

1. 1 piece of boneless chicken breast
2. 1 tsp lemon juice 
3. Sea salt ( to taste )  
4. 1 tbsp of green seasoning 
5. Grill 10 mins in (George Foreman Grill) or a skillet will suffice. 

TIP!!! If you guys can invest in a George Foreman grill please do. It's a really good way to cook your meats.

Let me know if there are any interesting ways that I can incorporate Kale into my diet.
   

The Importance of Aerobic Activities for a Healthy Lifestyle

It will be a disservice for me to do this blog and not highlight one of my deepest passions, which is aerobics. I've been involved with this activity for most of my life, it never gets old or boring it's always fresh and keeps me interested. Yes , I love the pump!!! In addition, it's extremely therapeutic believe me ! If you're stressed , attend a class give it your all and you'll feel so rejuvenated after. I don't like missing a class if I do there must be some sort of emergency! And of course, these days I'm studying so that's a valid reason for me to miss a session or two. If I'm looking for a gym the utmost criteria is the aerobics classes  if there is none , I can't go to that gym, not at all!! I will rather take a run up Chancellor! 

What makes a class good for me is;

• The instructor
• The music 
• The routines 
• Structure 
• Intensity 
• Energy 

What is Aerobic Exercise ?

Simply put, aerobic exercise is also known as cardio exercise. This is because it works out your cardiovascular system, that being your heart and lungs. This kind of exercise includes things like dance,spinning, jogging, running ,swimming and other such activities.

Benefits of Aerobics:

• Mental Benefits- One of the things that you may not have known about aerobic exercise is that it can greatly affect your mental health. Regular exercise can actually be quite an effective tool when it comes to curing anxiety or depression. Studies have shown that this has something to do with a phenomenon that is call the runner’s high. The runner’s high is a feeling of elation and happiness that people get after having exercised for a prolonged period of time. It is shown that aerobic exercise causes the brain to release chemicals called dopamine. Dopamine plus a few other brain chemicals are feel-happy chemicals.

• Controlling your weight-  It is shown that aerobic exercise is one of the most effective ways of controlling your weight. In fact, it may be the very best way to lose weight. daily aerobic exercise at a slightly increased heart rate or energy exertion level, for a period of 30 to 60 minutes per day, will burn a significant amount of calories.

• It can help reduce high blood pressure- High blood pressure is most often caused by a weak heart. A weak heart has to pump and work much harder to deliver the same amount of blood around your body when compared to a stronger heart. Over time aerobic exercise will strengthen your heart. After all the heart is a muscle, therefore doing aerobic activities will train that muscle. Just like with any other muscle, the more you train it, the stronger it becomes.

• Use oxygen more efficiently -Doing aerobic exercise on a daily basis will help your body increase its efficiency in terms of oxygen use, thus making your heart and lungs work less.

• Increases Your Metabolism- The next reason as to why you should do aerobic workouts on a daily basis is because it will help to increase your metabolism or metabolic rate.

• Strengthens your Immune System-It is shown that regular aerobic exercise helps to reduce the risk of contracting viral illnesses like the flu, plus it helps to reduce bacterial infections as well.

• Lower the Risk of Breast Cancer- A really great thing about aerobic exercise that you may not have known about is that it can reduce the risk of developing breast cancer. Women who are at a high risk of developing breast cancer usually have a high level of estrogen-sensitive tissue in the breast.

• Fighting Diabetes -Regular exercise helps keep you mobile and helps your body process sugars better, thus reducing the need for insulin or other diabetes medication.

I would love to know what type of cardio activities you guys enjoy!!!

Check out this video : 

Banana, Carrots & Pumpkin Smoothie

Many of you may know by now that I'm a Smoothie kindda girl!!! Why? Because its delicious, nutritious , and easy to make. Additionally, its a convenient way to get all the nutrients that is needed to start your day!! My fav is the berry and banana , this morning I was all out of frozen berries , so I raided my fridge to see what will go well with bananas. I got carrots and pumpkin, this was my first attempt to make this smoothie . But what the heck!!! When life gives you lemons , what do we do? Make lemonade!!! Same principle applies in this case , I made a Banana, Carrots & Pumpkin smoothie.

It was really good, to be honest guys I feel a small sense of accomplishment when I feed my body something that I know will benefit my all round health. Again, we just need to pay a little more attention of what we are consuming.

Here's what you'll need:

1. 2 ripe bananas 
2. 1/2  cup of cubed pumpkins (uncooked)
3. 1/2  cup of carrots (uncooked)
4. 1 1/2 cups of low fat milk 
5. 4 tbsp of rolled oats 
6. a dash of Angostura bitters 
7. a dash of cinnamon

Let me know what other variations of Smoothies you guys make .  

Prepackaged Meals Yea or Nay????

Hi Guys,

I've been seeing prepackaged meals popping up around Port-of -Spain for some time now. Places such as Superpharm , Starlite and Linda's , they all seem pretty attractive but I've been a bit skeptical to purchase, not to sure on the safety and taste. I like to cook and pack my own lunch or if I have to purchase I have  specific places that I will go. I really dislike spending my money on food and its no good!!!

Anyways, Tuesday evening I had class got home late was exhausted and not in the mood to prepare anything for lunch , for the following day. I decided to purchase a prepackage meal from Linda's reason being , I trust them!! I buy their breads they have a great line of  Healthy choices which I enjoy.

Of course, before I made my purchase I  had to interrogate the poor lady who was actually packing the meals in the chiller!!! Is it fresh? Does it taste good? I know , I could be pretty annoying!! I got my answers bought my lunch and headed back to the office.

Here's my honest view;

• Let's start with price - It's relatively affordable ,for what you are getting 
• There was an excellent balance of vegetable / carbs/ protein ratio 
• The broccoli was fresh and crunchy 
• Tomatoes were nice and firm 
• Bellpeppers were also crunchy
• Chicken was nicely seasoned not over powering at all
• The pasta had that perfect texture which I like not too soft 
• It filled me , I had a little leftover.

All in all I'll give Linda's a Yea!!! I really enjoyed it. Let me know if this is something you would purchase.

The Importance of Strength Training for Women

I have been a involved in some sort of exercise for all of adult life. I am obsessed with any aerobic activity (bordering addicted)  . I enjoy going to the gym and doing a high impact aerobic class! Anyone who knows me gets that! I get so annoyed if I go to the gym and a class is canceled and I am forced to go out on the floor and do  strength training !!!  HATE is too much of a strong word but I totally dislike it , in my opinion its boring  and tedious!!

As a practical person I needed to get some valid information to persuade me to leave the aerobic class and get out on the floor.

Here's what I've learnt:

• Strength training is a key component of overall health and fitness and it provides an important balance to aerobic workouts.

• Muscle mass diminishes with age. You can counteract this loss through strength training. The percentage of fat on your body increases as you get older if you don’t do anything to replace the lean muscle you lose. Strength training helps preserve and enhance your muscle mass, regardless of your age.

• A regular strength training program helps you increase lean body mass and burn calories more efficiently, which can result in healthy weight loss.

• Because of hormonal changes that women experience as they get older, they naturally lose bone density, putting them at increased risk for developing osteoporosis. Routinely lifting weights slows bone deterioration and can help your bones grow stronger, help you maintain strength, and reduce your chance of developing — or slow the effects of — osteoporosis.

• When you build muscle, you help protect your joints from injury and increase your balance and coordination. This becomes increasingly important to help you maintain your independence as you age.

Check out this video :

Why you should be drinking Green Tea

Hey Guys,

I've been on this green tea wagon for a couple of years now and I don't see me coming off anytime soon. This is my go to tea , I must have a cup at nights . Before I was completely aware of its benefit I could have seen a difference as to how my body responds to gaining that unwanted weight , when I have the flu it wouldn't last as long and I won't get sick often as I used to be in the past. I strongly believe that what we consume affects our overall health and making small changes you should be able to see the difference. Don't get me wrong I am not saying to give up all your specific indulgences because I  definitely won't !! Again , it's about having a balance in our daily lives.

I feel the need to share with you guys some of the countless benefits of Green Tea....

But first Wine....

I've been a lover of a glass of white wine for some time now.. On some occasions in the evening, I will have a glass I found it to be a good way to unwind from a hectic day. To be honest I was never a fan of red wine , I find it to be dry and not very palatable. Recently , I have acquired a taste for red wine and I absolutely love it!!

Here are some health benefits of red wine;

There have been some debate with regards to Red vs White for some time now , which one is really better for us . This is what I found , I'm not sure I might still have a glass of white sparkling wine!!! Let me know what you guys think!

Green Juice

Hey Guys,

As I mentioned in an earlier post , I love me some smoothie or having green juice for breakfast. I'm the kind of person once I like something I'll have it as much as possible , what I do regarding my breakfast is to interchange my smoothies . It's done strategically, the days I don't work-out I will have a green juice which has less calories than the smoothies . I must warn you guys its not that fulling chances are you will need a mid- morning snack I recommend a fruit . This morning I packed a grapefruit to have at work. This juice is very refreshing and it's packed with lots of vitamin C. It's another fav of mine.. This is extremely simple to make, there aren't any wrong ways to! Prep time is about 5- 10 mins

Here's the recipe:

1. 1 cup of baby spinach 
2. 1 large  stalk of celery  
3. 1 apple 
4. 1 cumber ( size don't matter)
5. 10 seedless grapes 
6. 2 glasses of water 

Coconut Water

One of the benefits of living in the Caribbean especially in Trinidad and Tobago is the availability of fresh organic coconut water. After a run up to Chancellor or round our beautiful Savannah ,one can treat oneself to a cold coconut water!!

Here are some benefits;

 

Keep clam and drinks lots of water ...

One of my daily rituals is drinking a lot of water . I try to drink a bottle first thing in the morning during the day at least 8 glasses and the last thing I have before bed. The only irritating downside is the countless bathroom trips I make during the day not to mention at night when I'm in a deep sleep.. Having said that it doesn't deter me from drinking!!!

Here are some benefits of drink water.

Grilled Stake with Spinach Salad

After a crazy weekend ,eating a lot of unhealthy items its always a good idea to start your week with healthy options. Today I made a baby spinach salad with beef stake , it was incredibly tasty. The fusion of all he ingredients was divine..

Here's what you will need for the salad :

1. 1 cup of baby spinach 
2. 1 medium tomato
3. 1/4 of an onion 
4. 1/4 green bell pepper 
5. 1/4 cup of dry cranberries 
6. 2 hard boil eggs 
7. 1/4 cup of curtons  
8. Parmesan cheese  

Beef Stake :

1. 5 ounce beef stake 
2. Stake seasoning ( to taste )
3. black pepper (to taste)
4. sea salt ( to taste )
5. grill for 5 mins in the George Foreman Grill or 4 to 5 mins a side on a skillet.   

8 mins to FLAT ABS challenge

This post is especially for my girls guys feel free to join us.. I want to challenge you guys to an 8 mins abdominal work-out every morning before breakfast for 30 days. Let's all start tomorrow..

We will doing the following:

   

Breakfast Mixed Berry and Banana Smoothie

Hey Guys....

Without trying to sound cliche I must... breakfast is the most important meal of the day.. I'm pretty consistent when it come to this , I rarely miss it! My daily breakfast is usually a smoothie, this morning I had a delicious  Mixed Berry and Banana Smoothie.. Honestly , this smoothie will give you so much energy to get your day started!!! 

Here's the ingredients... Give it a try!!!! you'll love it trust me.

1. 1 cup of mixed berries 
2. 1 ripe banana 
3. 3 tbs of rolled oats 
4. 1 1/2 cups of low fat milk 
5. 1 teaspoon of honey ( optional)