A Healthier You Is A Happier You :)

We should all be more concerned about our health in America, especially when we are surrounded by so many fast food restaurants! But we shouldn't just blame fast food, it's junk food altogether. Because I have a low key job, I tend research A LOT. So I found a health chart, delicious recipes, and very interesting facts.

Here's a handy dandy health chart to hopefully help you out on your next trip to the store!

Apples	Protects your heart	prevents constipation	Blocks diarrhea	Improves lung capacity	Cushions joints
Apricots	Combats cancer	Controls blood pressure	Saves your eyesight	Shields against Alzheimer's	Slows aging process
Artichokes	Aids digestion	Lowers cholesterol	Protects your heart	Stabilizes blood sugar	Guards against liver disease
Avocados	Battles diabetes	Lowers cholesterol	Helps stops strokes	Controls blood pressure	Smoothes skin
Bananas	Protects your heart	Quiets a cough	Strengthens bones	Controls blood pressure	Blocks diarrhea
Beans	Prevents constipation	Helps hemorrhoids	Lowers cholesterol	Combats cancer	Stabilizes blood sugar
Beets	Controls blood pressure	Combats cancer	Strengthens bones	Protects your heart	Aids weight loss
Blueberries	Combats cancer	Protects your heart	Stabilizes blood sugar	Boosts memory	Prevents constipation
Broccoli	Strengthens bones	Saves eyesight	Combats cancer	Protects your heart	Controls blood pressure
Cabbage	Combats cancer	Prevents constipation	Promotes weight loss	Protects your heart	Helps hemorrhoids
Cantaloupe	Saves eyesight	Controls blood pressure	Lowers cholesterol	Combats cancer	Supports immune system
Carrots	Saves eyesight	Protects your heart	Prevents constipation	Combats cancer	Promotes weight loss
Cauliflower	Protects against Prostate Cancer	Combats Breast Cancer	Strengthens bones	Banishes bruises	Guards against heart disease
Cherries	Protects your heart	Combats Cancer	Ends insomnia	Slows aging process	Shields against Alzheimer's
Chestnuts	Promotes weight loss	Protects your heart	Lowers cholesterol	Combats Cancer	Controls blood pressure
Chili peppers	Aids digestion	Soothes sore throat	Clears sinuses	Combats Cancer	Boosts immune system
Figs	Promotes weight loss	Helps stops strokes	Lowers cholesterol	Combats Cancer	Controls blood pressure
Fish	Protects your heart	Boosts memory	Protects your heart	Combats Cancer	Supports immune system
Flax	Aids digestion	Battles diabetes	Protects your heart	Improves mental health	Boosts immune system
Garlic	Lowers cholesterol	Controls blood pressure	Combats cancer	kills bacteria	Fights fungus
Grapefruit	Protects against heart attacks	Promotes Weight loss	Helps stops strokes	Combats Prostate Cancer	Lowers cholesterol
Grapes	saves eyesight	Conquers kidney stones	Combats cancer	Enhances blood flow	Protects your heart
Green tea	Combats cancer	Protects your heart	Helps stops strokes	Promotes Weight loss	Kills bacteria
Honey	Heals wounds	Aids digestion	Guards against ulcers	Increases energy	Fights allergies
Lemons	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Limes	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Mangoes	Combats cancer	Boosts memory	Regulates thyroid	aids digestion	Shields against Alzheimer's
Mushrooms	Controls blood pressure	Lowers cholesterol	Kills bacteria	Combats cancer	Strengthens bones
Oats	Lowers cholesterol	Combats cancer	Battles diabetes	prevents constipation	Smoothes skin
Olive oil	Protects your heart	Promotes Weight loss	Combats cancer	Battles diabetes	Smoothes skin
Onions	Reduce risk of heart attack	Combats cancer	Kills bacteria	Lowers cholesterol	Fights fungus
Oranges	Supports immune systems	Combats cancer	Protects your heart	Straightens respiration
Peaches	prevents constipation	Combats cancer	Helps stops strokes	aids digestion	Helps hemorrhoids
Peanuts	Protects against heart disease	Promotes Weight loss	Combats Prostate Cancer	Lowers cholesterol	Aggravates Diverticulitis
Pineapple	Strengthens bones	Relieves colds	Aids digestion	Dissolves warts	Blocks diarrhea
Prunes	Slows aging process	prevents constipation	boosts memory	Lowers cholesterol	Protects against heart disease
Rice	Protects your heart	Battles diabetes	Conquers kidney stones	Combats cancer	Helps stops strokes
Strawberries	Combats cancer	Protects your heart	boosts memory	Calms stress
Sweet potatoes	Saves your eyesight	Lifts mood	Combats cancer	Strengthens bones
Tomatoes	Protects prostate	Combats cancer	Lowers cholesterol	Protects your heart
Walnuts	Lowers cholesterol	Combats cancer	boosts memory	Lifts mood	Protects against heart disease
Water	Promotes Weight loss	Combats cancer	Conquers kidney stones	Smoothes skin
Watermelon	Protects prostate	Promotes Weight loss	Lowers cholesterol	Helps stops strokes	Controls blood pressure
Wheat germ	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
Wheat bran	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
Yogurt	Guards against ulcers	Strengthens bones	Lowers cholesterol	Supports immune systems	Aids digestion

 Here are some recipes you can make in 30 minutes or Less (according to Better Homes and Gardens). I love their recipes so much and I will give you the link here at the end if you want to check all of them out.

Salmon and Ravioli

A lemon-garlic-butter sauce adds delicious flavor to cheese ravioli topped with salmon and baby spinach.

Directions

1. Cook ravioli according to package directions; drain.
2. Meanwhile, halve lemon. Squeeze juice from one half of the lemon; cut remaining half into small wedges. Set lemon juice and lemon wedges aside. Rinse salmon; pat dry. Sprinkle with salt and pepper.
3. In a large skillet heat olive oil over medium heat; add salmon; cook for 6 to 8 minutes until salmon just flakes, turning once. Remove salmon; add spinach to skillet. Cook 1 minute or until spinach just begins to wilt. Remove spinach from skillet. Add lemon juice, garlic and butter to hot skillet. Cook and stir over medium heat until butter melts. Cook and stir 1 minute more.
4. Slice salmon and divide among 4 plates. Add ravioli and spinach; pour pan juices atop. Serve with lemon wedges and pass Parmesan. Makes 4 servings.

Nutrition Facts: Calories 525, Total Fat (g)31,Saturated Fat (g)12, Monounsaturated Fat (g)10, Polyunsaturated Fat (g)4, Cholesterol (mg)102, Sodium (mg)689,Carbohydrate (g)31, Total Sugar (g)2, Fiber (g)3, Protein (g)29, Vitamin C (DV%)36, Calcium (DV%)21,Iron (DV%)16, Percent Daily Values are based on a 2,000 calorie diet.

Turkey Steaks with Spinach, Pears, & Blue Cheese

Turkey tenderloins, seasoned with a sage rub, top grilled spinach, juicy slices of pear, and creamy crumbled blue cheese.

Ingredients

• 2    turkey breast tenderloins (1 to 1-1/4 lb.)
• 1  tsp.  dried sage, crushed
• Salt and freshly ground black pepper
• 2  Tbsp.  butter
• 1  6-oz. pkg.  fresh baby spinach
• 1  large  pear, cored and thinly sliced
• 1/4  cup  crumbled blue cheese

Directions

1. Horizontally split tenderloins to make four 1/2-inch-thick steaks. Rub turkey with sage; sprinkle with salt and pepper. In extra-large skillet cook steaks in 1 tablespoon of the butter over medium-high heat 14 to 16 minutes or until no longer pink (170 degrees F), turning once. (Reduce heat to medium if turkey browns too quickly.) Remove from skillet. Add spinach to skillet. Cook and stir until just wilted.
2. Meanwhile, in small skillet cook pear slices in remaining 1 tablespoon butter over medium to medium-high heat, stirring occasionally for 5 minutes or until tender and lightly browned.
3. Serve steaks with spinach and pears. Top with blue cheese. Serves 4.

Nutrition Facts Servings Per Recipe 4 servings: Calories240, Total Fat (g)9,Saturated Fat (g)5, Monounsaturated Fat (g)2, Polyunsaturated Fat (g)1, Cholesterol (mg)92, Sodium (mg)380, Carbohydrate (g)8, Total Sugar (g)4, Fiber (g)2, Protein (g)31, Vitamin C (DV%)23, Calcium (DV%)11, Iron (DV%)14, Percent Daily Values are based on a 2,000 calorie diet.

Spring Greens and Roasted Chicken

Rip open a bag of crisp greens, toss them into a big bowl along with flavor-packed extras such as berries, cheese, nuts, and chicken, then add a splash of dressing, and call it dinner. With a bag of greens as a base, you can have a main-dish salad ready in about 20 minutes. Complete the meal with a loaf of bread or warm tortillas.

Ingredients

• 1  2-1/4-pound  purchased roasted chicken, chilled
• 1  5-ounce package  mixed spring greens (about 8 cups)
• 2  cups  fresh sliced strawberries, or blueberries
• 4  ounces  Gorgonzola or blue cheese, crumbled (1 cup)
• 1/2  cup  honey-roasted cashews or peanuts
• 1    lemon, halved
• 3  tablespoons  olive oil
• 1/4  teaspoon  salt
• 1/4  teaspoon  ground black pepper

Directions

1. Remove and discard skin from chicken. Pull meat from bones, discarding bones. Shred meat (you should have about 3-1/2 cups).
2. Place greens on a platter. Top with chicken, strawberries, cheese and nuts. Drizzle with juice from lemon and oil; sprinkle with salt and pepper. Makes 6 main-dish servings.

Nutrition Facts,Servings Per Recipe 6 main-dish servings:Calories376, Total Fat (g)27, Saturated Fat (g)8, Monounsaturated Fat (g)11,Polyunsaturated Fat (g)3, Cholesterol (mg)81, Sodium (mg)454, Carbohydrate (g)9, Total Sugar (g)5, Fiber (g)2, Protein (g)27, Vitamin C (DV%)53, Calcium (DV%)12, Iron (DV%)10, Percent Daily Values are based on a 2,000 calorie diet. 

Scoop-It-Up Chicken Salad

Using mini taco shells to scoop up this chicken salad spiked with salsa and cheddar cheese makes this dish fun to eat and tasty.

Ingredients

• 1/3  cup  chopped or shredded cooked chicken or turkey
• 2  tablespoons  chopped celery
• 1  tablespoon  light mayonnaise dressing or salad dressing
• 1  tablespoon  salsa
• 1  tablespoon  shredded cheddar cheese
• 4  mini  taco shells or scoop-shaped tortilla chips

Directions

1. For chicken salad, in a small bowl combine chicken, celery, mayonnaise dressing, salsa, and cheese; toss to mix. Spoon into a container; cover tightly.
2. Wrap taco shells in plastic wrap. Pack chicken salad and taco shells in an insulated bag with an ice pack. To serve, use taco shells to scoop up salad. Makes 1 serving.

Nutrition Facts, Servings Per Recipe 1 serving: Calories 235, Total Fat (g)11, Saturated Fat (g)3, Cholesterol (mg)53, Sodium (mg)348, Carbohydrate (g)16, Fiber (g)2, Protein (g)17, Vitamin C (DV%)4, Calcium (DV%)9, Iron (DV%)6, Starch (d.e.)1, Lean Meat (d.e.)2, Fat (d.e.)1, Percent Daily Values are based on a 2,000 calorie diet. 

If you love smoothies as much my family does, then try some of these great smoothie recipes!

Strawberry-Mango Soy Milk Smoothie

Fresh berries and mango mingle in this creamy-smooth beverage, which makes a great breakfast or light lunch. Enjoy it for its great taste, but relish it for the healthy benefits of soy.

Ingredients

• 1  cup  vanilla-flavored soy milk
• 1/4  cup  orange juice
• 1/4  cup  refrigerated or frozen egg product, thawed
• 1  Tbsp.  honey
• 1/2  cup  chopped, peeled mango
• 1/2  cup  frozen strawberries, raspberries, blueberries, or boysenberries

Directions

1. In a blender container combine soy milk, orange juice, egg product, and honey. Cover and blend for 10 seconds. Add mango and frozen berries. Cover and blend until mixture is smooth.
2. Immediately pour into tall glasses. Makes 2 servings.
For 4 servings: Prepare as above, except blend mixture half at a time (in step 1).

Nutrition Facts, Servings Per Recipe 2 servings:Calories173, Total Fat (g)2, Monounsaturated Fat (g)1, Polyunsaturated Fat (g)1, Sodium (mg)122, Carbohydrate (g)32, Total Sugar (g)27, Fiber (g)2, Protein (g)7, Vitamin C (DV%)80, Calcium (DV%)17, Iron (DV%)10, Fruit (d.e.)1, Other Carbohydrates (d.e.)1, Lean Meat (d.e.)1, Percent Daily Values are based on a 2,000 calorie diet.

Just Peachy Smoothies

Whirl up a batch of these healthful and delicious drinks in no time with your favorite stone fruit: peaches, nectarines, or apricots.

Ingredients

2	cupssliced fresh peaches, nectarines, and/or apricots
1	cupfat-free milk
1	6-ounce cartonpeach fat-free yogurt with no-calorie sweetener
1	cupsmall ice cubes or crushed ice

Directions

1. In a blender, combine fruit, milk, and yogurt. Cover and blend until smooth.

2. Gradually add ice through hole in lid, blending until almost smooth. If desired, garnish each serving with fresh fruit. Makes 4 (1-cup) servings.

Double Blue Berry Smoothies: Prepare Just Peachy Smoothies as directed through Step 2, except substitute blueberry yogurt for peach yogurt and 1-1/2 cups fresh or frozen blueberries and 1/2 cup fresh or frozen blackberries for peaches.

Double Red Berry Smoothies: Prepare Just Peachy Smoothies as directed through Step 2, except substitute strawberry yogurt for peach yogurt and 1-1/2 cups fresh or frozen sliced strawberries and 1/2 cup fresh or frozen red raspberries for peaches.

Fruit Smoothie Pops: Prepare peach, blue berry, or red berry mixtures as directed through Step 1. Omit ice. Pour mixture into 14 compartments of freezer pop molds. (Or pour into 3-ounce paper or plastic cups. Cover with foil. Make a slit in the foil of each. Add sticks.) Freeze for 4 to 6 hours or until firm. Makes 14 pops. Make-Ahead Directions for Pops: Prepare pops as directed; freeze for up to 1 week. 

  

Nutrition Facts Per Serving:Servings: 4 (1-cup servings) Calories78, Total Fat (g)0,Saturated Fat (g)0,Cholesterol (mg)2,Sodium (mg)52,Carbohydrate (g)16,Fiber (g)2,Protein (g)4,Vitamin A (DV%)0,Vitamin C (DV%)0,Calcium (DV%)0, Iron (DV%)0.
 

That's all I can do for now, my computer is acting extremely slow. I'll blog later! Until then, I hope everyone has a FANTASTIC day :)

2

cupssliced fresh peaches, nectarines, and/or apricots

1

cupfat-free milk

1

6-ounce cartonpeach fat-free yogurt with no-calorie sweetener

1

cupsmall ice cubes or crushed ice