It may be winter..but...

Even though it's cold outside,

it doesn't mean you can't have a fruit smoothie!

Smoothies are a yummy way to get fruit servings in for the day!

Here are some delicious smoothie recipes:

Ingredients:

3/4 c. soy milk

1/4 c. rolled oats (makes it more thick)

8 strawberries

1/4 tsp. vanilla extract

1/2 banana

1 tsp. honey

Place soy milk, oats, strawberries, and banana in your blender & blend.  Add the honey & vanilla extract and blend for 30 seconds or until smooth. 

(yields 12 oz., 284 calories per serving, 5g fat)
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Ingredients:

1 c. fresh strawberries

1 banana

1 c. non-fat yogurt

1 packet sugar/or sugar substitute

1 c. ice

Blend until creamy & delicious...which won't take long!

(yields 20 oz., 291 calories, 0g fat)

source  

 

Ingredients:

1 c. frozen blueberries

1/4 c. frozen whole cranberries

1/2 c. vanilla nonfat yogurt

1/2 c. cranberry juice

Place the cranberry juice in the blender first, yogurt second and frozen fruits last. Start on a slow speed until the blades are smoothly turning and then push to high for 30 seconds or so.

(yields 16 oz., 260 calories, 1g. fat)

   Ingredients:

1 c. low-fat raspberry yogurt

1/2 c. whole milk

1 c. frozen raspberries

3/4 c. frozen strawberries

2 c. ice

(yields 2 servings @ 16 oz. each, 294 calories per serving, 3.2 g. fat)  

 source

Ingredients:

1 c. frozen blueberries

1 banana

6 oz. plain nonfat yogurt

1 tbsp. ground flax seeds 

1/2 c. ice cubes 

(yields 2 servings @ 14 oz. each, 195 calories per serving, 23 g. fat)

source 

Ingredients:

1 c. strawberries

1/4 c. water

4 ice cubes

1 tbsp. honey

(this is a non dairy recipe)

(yields 12 oz, 110 calories, 4 g. fat)

4 Secrets to Kick the Cold

Runny nose?

Clogged sinuses?

Sneezing?

Coughing?

Sore Throat?

All of the above?

Here are some tips to help you stay healthy or to help you get through your December cold:

1. Go Outside: 

staying inside puts you in close contact with other people and other germs circulating.  Going for a stroll can boost your immunity.

2. Relax:

Relaxing helps you fight off colds.  It helps your body produce disease fighting cells.

Plus, when you are more relaxed you are more likely to take care of yourself.

3. Clean those hands:

Washing hands is the best way to prevent getting sick!

Wash your hands for 20 seconds or more with soap under warm water.

4. Get your sleep!

Don't cheat your body from getting the rest it needs. 6-8 hours of sleep is much needed!

5. Vitamin C!!

Drink your O.J.!

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