The key to a good, quick smoothie is a simple, powerful blender like the Ninja.  (prices vary between $30 and $200.  available at amazon.com and other larger retailers.)

The Stuff:

1 carton yogurt (flavored or unflavored.  Recommendations: Noosa, Chobani, Kalona SuperNaturals)
1 cup (more or less) ice cubes
1/2 to 2 cups of fruit and/or vegetables (berries, bananas, avocado, spinach, peaches, wheat grass etc)
1/2 to 1 cup milk or milk substitute (almond, hazelnut, soy)
1/4 cup whey protein
1/4 cup ground flax seed
1-2 tablespoons nut butter (almond, peanut, cashew) optional
1-2 tablespoons honey (if you use plain yogurt, you may want a bit more honey)

The Steps

Add ingredients to your blender all at once and puree until smooth.

Makes four servings more or less.

Loaded with healthy protein and fats and fiber, these smoothies will keep your tummy full all morning!

Try different combinations for some yummy tastes.  Smoothies are a great way to use up over ripe fruit and kids love them!

Do you have a favorite smoothie combo?  Post below and share your yummy recipes!!

You haven’t missed out on this phenomenal program. The Wellness Ministry at First Family Church will be hosting another offering of Healthy for Life University soon, so watch for details in the coming weeks.

What is it you ask???

Healthy for Life University is a 12-week health education course designed to help you lay the groundwork for life-long health. This program utilizes the latest emerging science in health and healing. Bringing you the most complete holistic education available today in an easy-to-understand format.

Whether you are already a health conscious consumer or struggle with chronic health problems Healthy for Life University is for you. This course will help unlock your body’s God given healing potential to achieve life-long health!

Find out more at HealthyforLifeUniversity.com.

Here is what some of the participants in the program had to say:

Mary C., from Elkhart, Iowa said, “I appreciate the “holistic” (whole) approach to experiencing vibrant health…it’s more than just nutrition and exercise! I really like how the course was all pulled together in Lesson 12.”

Dan F. from Iowa said, “I see now that living healthy is so much more than just eating healthy. The program structure was good, because the core principles are easy to follow, so you can gauge your progress toward healthy living.”

Denise F. from Iowa shared this, “…I think finding our health care team is important, in that the “team” will have our true health care as the goal, and not just treat symptoms. The instructor, Jake Velie, is easy to listen to, and the material is not overly technical. He gives references so we can continue learning at our own pace. Thank you so much for caring enough about my health, and the health of others to develop this program and support system.”

Katy P. from Ankeny, Iowa had this to say, “The entire course was very informational….I see now that product advertisements on the labels can’t be trusted….we have to know what is in the food we are eating. The government has allowed many things into our food system that aren’t healthy, so it’s up to us to seek out what is healthy. Over the counter drugs are really just a mask for symptoms of a real problem…in the beginning there were no OTC drugs. Healthy for Life University has given me tools to reap great health rewards. I thought the hosts for the course were great. It’s helpful having the DVD’s to watch later. The time for open discussion at the end of each lesson was wonderful, and I really like the reference guide.”

Mary M. from Iowa said, “I came to realize just how important your mind is with regard to health….positive thoughts and the way we see the world are key to good health. Some of the most important things I have taken away from this course are to keep moving for health, because our bodies were meant to move, and food sourcing is so very important also. I loved the format. It was basic, yet thorough, and made me feel capable to make positive changes to move toward better health.”

Growing up on a farm in the 80′s and 90′s, I was outdoors a lot.  As I got into my teen years, I became an avid fan of tanning and in my junior year of high school, started regularly using a tanning bed – which continued up until about two years ago.  I admit.  I am a sun worshiper extraordinaire and I have the wrinkles and $50 a bottle magic skin potions to prove it.

I also personally know three people who have suffered from aggressive, invasive and difficult-to-treat malignant melanoma and I have to say, I am concerned about me…

“Women under 40 are hit hardest by the escalating incidence of melanoma, according to a Mayo Clinic study published in the April issue of Mayo Clinic Proceedings, out today.

Researchers examined records from a decades-long database of all patient care in Olmsted County, Minn., and looked for first-time diagnoses of melanoma in patients 18-39 from 1970 to 2009. Melanoma cases increased eightfold among women in that time and fourfold for men, the authors say.”

via Melanoma cases rising; young women at greatest risk – USATODAY.com.

So I will be making an appointment with my dermatologist this week to have all my moles looked at.  And am going to start considering being more faithful about using sunscreen.  I promise.  I just hope it’s not too little to late.

Efforts are now underway to restrict tanning bed use to only those over the age of 18.  What do you think?  Something to worry about or no big deal?

If you’re looking for a high-impact calorie-burning blast, look no further!  Join us every Tuesday at 6:30 pm for Step It Up in the FFC Gym for some great laughs, fun routines and serious work!

Step and dance aerobic workouts provide multiple benefits according to the LIVESTRONG Foundation:

“Along with making you a better athlete, aerobic stepping will also benefit your overall health. The intense cardiovascular workout will make your heart and lungs work more efficiently. The calorie burning aspect of the exercise will help you maintain a healthy weight, and avoid weight-related problems such as diabetes, heart disease and joint pain.”

Join us tonight!!  Try it out for FREE or $4 to drop in or purchase a 10 class punch card for $35.

Note: If you are on anticoagulant therapy, such as Coumadin®, please speak with your physician before significantly changing your intake of dark, leafy greens.

People have touted the health benefits of eating dark, leafy greens for quite some time. One cup of kale provides more than 100% of your daily need for vitamins A, C, and K and is a good source of folate, B vitamins, copper, manganese, and fiber—all wrapped up in a little 33-calorie package. Did you know that almost half the calories of spinach come from protein? Consumption of dark, leafy greens also is linked to the prevention of cardiovascular disease and cancer.

The problem is that if you give someone a big bunch of greens and tell them to “eat up,” many people are at a loss with what to do, especially with the heartier greens, such as kale, collard greens, and dandelion greens. Working these greens into recipes and dishes usually is the best option for most individuals, save the few who naturally like the taste of dark, leafy greens. Below are some ways to get bunches of these greens into your diet in a tasty, satisfying way!

• Smoothies

What better way to eat your greens than to drink them! When blended with fruit, ice, and even some milk or yogurt, even the most rugged greens become smooth and tasty. Regular blenders can do a good job with greens such as spinach, parsley, cilantro, or watercress. Check out this Groovy Green Smoothie recipe, http://allrecipes.com/Recipe/Groovy-Green-Smoothie/Detail.aspx.  Consider a high-powered blender for tougher greens, such as kale and collard greens.

• Omelets

Spinach is an especially good option for adding to omelets. Other tasty options include arugula, beet greens, and parsley. The key is to choose greens that soften quickly, but ones that do not release too much liquid. Check out this omelet recipe with turnip greens, goat cheese, and chili!

http://dutchfood.about.com/od/mainmeals/r/OmeletTurnipTop.htm

• Grilled

Radicchio, not technically green but still a very nutrient-dense leafy vegetable, and endive are great options to throw on the grill. Serve with flavorful companions such as roasted peppers, olives, herbs, and/or a bit of cheese. Try these recipes for Grilled Endive With a Chipotle Yogurt Dressing or Balsamic-Grilled Radicchio With Shaved Pecorino! http://www.eliseskitchen.com/?p=476,

http://www.epicurious.com/recipes/food/views/Balsamic-Grilled-Radicchio-with-Shaved-Pecorino-232705

• Pasta sauce

Heartier greens, such as collards and kale, can cook down and soften during the simmering period, providing an additional texture to sauce. Make sure to chop the greens into bite-size pieces for the best results! Try Asian Radish Greens Pasta Sauce Over Soba Noodles(http://millicanfarms.com/2011/04/11/asian-radish-greens-pasta-sauce-over-soba-noodles/) or Pasta With Greens & Tomato Sauce (http://www.eatingwell.com/recipes/pasta_with_greens_tomato_sauce.html). Remember, you can make a pesto chock full of greens, such as basil and parsley—just go a bit easy on the olive oil, pine nuts, and cheese for a lower fat version.

• Baked

Baked kale chips are amazingly fast, easy, and healthy! Simply wash the kale, tear into bite size pieces, and add a pinch of salt and/or some spices and a dash of olive oil. Toss the kale to coat and then spread across a baking sheet. Bake at 350° F for 10−15 minutes until the kale is crispy and enjoy! You also can bake them into Italian classics, such as this lower calorie Goat Cheese and Three-Greens Lasagna.

http://www.shape.com/dinner/goat-cheese-and-three-greens-lasagna

• Soups and stews

Many classic soups and stews include dark, leafy greens, such as kale, mustard greens, and turnip greens. Similar to pasta sauces, soups and stews are cooked for a long time, so the greens can soften and provide a texture and taste to contrast the other ingredients. Greens go especially well in tomato-based stews or soups with beans. Try this Lentil and Green Collard Soup flavored with cumin, cinnamon, garlic, and lemon or a fantastic Tuscan Bean Soup with kale and pancetta (optional).

http://allrecipes.com/Recipe/Lentil-and-Green-Collard-Soup/Detail.aspx, http://www.foodnetwork.com/recipes/emeril-lagasse/tuscan-bean-soup-recipe/index.html

• Sautéed

Whether cooked with bacon or lentils, collard greens create the foundation of some classic side dishes. Try cooking kale or Swiss chard with some olive oil, fresh garlic, lemon zest, and a dash of Romano or Parmesan cheese for an Italian-style satisfying side! The sweet, savory, and spicy flavors from the pine nuts, raisins, and red pepper flakes in Sautéed Greens With Pine Nuts and Raisins nicely complement the slightly bitter component of the greens.

http://simplyrecipes.com/recipes/sauteed_greens_with_pine_nuts_and_raisins/

• Shredded

When shredded finely, even tougher greens become easy to handle. You can shred greens for a healthy garnish on mashed potatoes or mix them into your favorite coleslaw recipe. Use a combination of shredded greens with some quinoa, mint, lemon juice, and olive oil to make a simple tasty “tabbouleh.” Check out this quick-and-easy Shredded Kale Salad.

http://theradioblog.marthastewart.com/wp-content/uploads/2010/03/radioblog_recipes_shredded_kale_salad3.pdf

• Wraps

Crunchy greens that contain a good amount of water, such as Swiss chard, bok choy, escarole, or romaine lettuce, make fantastic “wraps” for a variety of fillings, ranging from roasted eggplant, tomatoes, onion, and garlic to teriyaki chicken with mandarin oranges. Check out this kid-friendly Sweet and Savory Swiss Chard Wrap.

http://www.recipesforkidschallenge.com/submissions/823-sweet-and-savory-swiss-chard-wraps

Wednesday, February 22 through Thursday, March 15

Tired of playing the excuse game?  Ready to work hard and finally see results?  Join us for BEGIN AGAIN BOOT CAMP!

Participants will commit to one hour of exercise five days per week and to tracking their nutrition using MyFitnessPal.  Participants will also receive personal online, in person coaching and accountability with email, texts and Facebook postings with words of encouragement, tips, ideas and statistics.

Class Schedule

(Classes can be scaled to YOUR fitness level.  Safe and accessible modifications offered for everyone!)

MONDAYS – CARDIO, CORE AND MORE (9:15 to 10:15 am) – Blast away fat as you build lean, toned muscles with a heart-pumping mix of cardio and resistance training.  You can expect kickboxing, plyometrics, functional fitness, step aerobics, kettlebells, weightlifting exercises and more to push you to a whole new level of fitness.  Come see what YOU can do!  (Class can be scaled to YOUR fitness level.  Safe and accessible modifications offered for everyone!)

TUESDAYS – CARDIO INTERVAL TRAINING (ON YOUR OWN) – Set aside 60 minutes of your day for cardio.  Walking, jogging, swimming, elliptical, cycling.  Vary your pace and workload to build a strong heart and create powerful afterburn, pumping up your metabolism and torching calories for hours after you work out.

WEDNESDAYS – WEDNESDAY MORNING WALKERS – 9:30 to 10:30 – Don’t let the name fool you.  This isn’t your grandma’s walking club!  Sixty minutes or more of solid power walking with periodic breaks for challenging muscle-building resistance exercises.

THURSDAYS – BODY SCULPT 9:15-10:15 – Flexibility and posture are essential to looking thinner and and more toned.  Dramatically sculpt the “problem areas” of your physique with isometric and dynamic tension exercises and the most challenging moves from yoga, Pilates, ballet and more.  Break a sweat as you become stronger, leaner and more defined.

FRIDAYS – ENDURANCE PUSH (ON YOUR OWN) – 60 minutes of cardio endurance (or more!)  Boost your metabolism as you head into the weekend with a slow-paced long run, swim, bike ride or elliptical.  Blast calories and crank up your energy for the fun ahead!

Cost:  $42 (includes three FFC fitness classes per week for three weeks, fitness assessments, professional coaching and more!)

(Participants who do not have computer access can track their exercise and food in a notebook.)

How?

1. Register for Begin Again Boot Camp
2. Make an appointment for a fitness assessment (or attend class on Wednesday, February 22) and sign Boot Camp Contract.
3. Join MyFitnessPal.
4. Track your exercise and nutrition by logging on MyFitnessPal or in your notebook.
5. At last class, log your final fitness assessment and celebrate what you have achieved!

If you would be interested in riding RAGBRAI with other believers sharing the message of Christ, contact gerald.graves@mchsi.com or 996-2539.

Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy — such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station. Or, join an exercise class. Keep it interesting by trying something different on alternate days. Every little bit adds up and doing something is better than doing nothing.

Make sure to do at least 10 minutes of activity at a time, shorter bursts of activity will not have the same health benefits. For example, walking the dog for 10 minutes before and after work or adding a 10 minute walk at lunchtime can add to your weekly goal. Mix it up. Swim, take a yoga class, garden or lift weights. To be ready anytime, keep some comfortable clothes and a pair of walking or running shoes in the car and at the office.

More ways to increase physical activity

At home:

Join a walking group in the neighborhood or at the local shopping mall.  Recruit a partner for support and encouragement.
Push the baby in a stroller.

Get the whole family involved — enjoy an afternoon bike ride with your kids, or go sledding.
Walk up and down the soccer or softball field sidelines while watching the kids play.
Walk the dog — don’t just watch the dog walk.
Clean the house or wash the car.
Walk, skate, or cycle more, and drive less.
Do stretches, exercises, or pedal a stationary bike while watching television.
Mow the lawn with a push mower.
Plant and care for a vegetable or flower garden.
Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
Exercise to a workout video.

At work:

Get off the bus or subway one stop early and walk or skate the rest of the way.
Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
Take part in an exercise program at work or a nearby gym.
Join the office softball team or walking group.

At play:

Walk, jog, skate, or cycle.
Swim or do water aerobics.
Take a class in martial arts, dance, or yoga.
Golf (pull cart or carry clubs).
Canoe, row, or kayak.
Play racket ball, tennis, or squash.
Ski cross-country or downhill.
Play basketball, softball, or soccer.
Hand cycle or play wheelchair sports.
Take a nature walk.
Most important — have fun while being active!

There is.  And it’s free.

What’s stopping you?