Dark Chocolate Holiday Bark

Are you snowbound and looking for something to do? Why not make some easy, homemade Holiday Bark, made from antioxidant rich dark chocolate and show your family, friends, teachers, babysitters and bus drivers how much you appreciate them this season. Bark making has become an annual tradition in my house for the past ten years, mainly because it is so simple, quick and adds a nice personal touch to gift giving. Follow the recipe below to make your own holiday bark and use a pretty tin or gift bag to wrap your homemade creations, keeping some on your kitchen counter so you're prepared for reciprocating with those spontaneous, last minute gift givers!

Dark Chocolate Holiday Bark

12 ounces Hershey Special Dark Chocolate morsels

3/4 C chopped, toasted pecans

3/4 C dried cherries or craisins

Melt chocolate in microwave in large glass measuring cup for 1 minute and stir. Microwave for 15 seconds at a time, stirring after each heating until chips are melted and smooth when stirred. Mix in half of the pecans and half of the cherries to the melted chocolate and stir. Spread mixture onto a tray lined with wax paper, using a spatula to spread it out, careful not to make it too thin. Sprinkle remaining pecans and cherries onto chocolate, using spatula to press into the chocolate. Put tray of bark into freezer to harden for at least an hour and then peel from wax paper and break into large pieces. Enjoy!

This post is linked to Slightly Indulgent Tuesdays!

Boost Your Immune System With Tulsi Tea

'Tis the season - you're running around getting everything ready for the holidays, feeling stressed out, making sure you find the perfect gift for Aunt Sally, rushing to your kid's school for the Holiday sing-along, trying to do thirty more minutes on the treadmill so you can indulge at your company party tonight....the list goes on. Add to that long list to remember to grab a few extra boxes of tissues at the store as you feel like you're coming down with something.

It's a crazy time of year, but if you can find ten minutes to take a break and slow down with a nice hot cup of tea you may find that your to-do list doesn't seem that long and that cold might be going away after all. Relax with some Tulsi tea, also known as Holy Basil tea, that has been referred to as the "elixir of life" because of its amazing health benefits. Studies show that Tulsi tea improves your body's ability to fight viruses, helps your body cope with stress, aids in lowering cholesterol and helps to maintain normal bood sugar levels.

Check out Organic India's line of Tulsi tea that comes in eighteen different all natural flavors - I am partial to the Red Mango variety, myself. You can find this tea at most grocery stores, health food stores and at http://www.organicindia.com. So, take a few minutes for yourself, in the midst of the madness and sit down with some Tulsi tea - your body will thank you! Image credit to http://organicindia.com.

Love in the Kitchen Latkas

If you're longing for a latka just like Bubbie used to make, look no further than this fabulous recipe by fellow blogger, Certified Nutritionist and Holistic Lifestyle Consultant, Meghan Telpner. Meghan's "baked not fried" version uses sweet potatoes instead of white potatoes, thus amping up the health content of the traditional latka, lowering the glycemic index and increasing the fiber all in one fell swoop! Whether you celebrate Hanukkah, Christmas, Kwanzaa, or Solstice, these super easy to make, " Love in the Kitchen Latkas" are sure to make your holiday extra special. Go to http://www.meghantelpnerblog.com/ to view the recipe. Photo credit to http://www.meghantelpnerblog.com.

Hop on the Holiday Trolley

Holiday Trolley 12/5 Hop on the Northborough Holiday Trolley and get in the Christmas spirit! The trolley will be making stops at local shops from 11:30 am until 5:30 pm on Saturday, December 5th. Enjoy special discounts and complimentary snacks and beverages at certain locations. Be sure to stop at the Times Square Plaza (where Romaine's Restaurant is located) and come visit me! I'll be serving up my homemade Sugar Free Spiced Pecans, refreshing drinks and quick and delicious recipes to make your meals meaningful. In case you won't be able to make this festive event, here's the Sugar Free Spiced Pecan recipe so you can make it at home. It's a quick, easy and delicious snack recipe that would make a great stocking stuffer, teacher gift or perfect nibble to serve at your next party - and it won't spike your blood sugar because it's made with the all natural sweetener, xylitol, which is made from birch trees.

Sugar Free Spiced Pecans

1/2 C xylitol (all natural sweetener made from Birch trees)

1/2 tsp cinnamon

1/4 tsp salt

1/8 tsp nutmeg

1/8 tsp ground cloves

1/8 C water

2 C pecan halves

Combine all ingredients, except pecans, in a glass bowl or large glass measuring cup. Cover bowl with wax paper and microwave for 1 1/2 minutes. Stir and microwave again for 30 seconds. Add pecans, stir well, and microwave 30 seconds more. Spread the coated pecans on wax paper and seperate with 2 forks. Cool completely. Store in a closed container in pantry.

The Power of the Pulse

Sometimes I just want to immerse myself and my entire family in hand sanitizer, especially during this nasty cold and flu season. Since a Purell bath is pretty much out of the question, here's the next best thing - nasal irrigation. Kinda like a Waterpik for the nose, this electronic device delivers a gentle, pulsating stream of saline solution directly into nasal passages to moisturize and flush out mucous, helping to shorten the duration of colds and infections. This easy to use unit can also be a great preventative step if you feel you've been exposed to some unwanted germs - just plug it in, mix the saline packet with warm water and you are good to go. Takes less than five minutes from start to finish and much easier and more effective than a traditional neti pot. Ok - I know, this all sounds a little weird and slightly gross, but this little piece of equipment has saved myself and my family from countless unwanted infections and shortened the duration of those we caught. I added this to my natural remedy arsenal a few years ago, based on an endorsement from a top Harvard Natural Medicine doctor. I even got my kids to particpate at a young age and now when they are stuffy, they actually ask for the irrigator! So, whether you suffer from chronic allergies, have a full blown cold or just realized that hot date you smooched last night now has the flu, you may want to look into the power of the pulse. All image credit http://www.hydromedonline.com/.

Northborough's own food network star - Framingham, MA - The MetroWest Daily News

Northborough's own food network star - Framingham, MA - The MetroWest Daily News

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Serious Snacking For Your Booty

Ok, you've disposed of all the lingering trick or treat booty, have already drafted next year's Halloween prenup and are ready for some serious snacking. Since eating sugar significantly lowers our white cell defenders (lymphocytes) in the blood for a period of time, which makes it more difficult to fight a nasty bug, it may be helpful to reduce your intake while all those swine-like germs are in the air. So, here's the perfect remedy to boost your immune system, get your body back on track, help stop those pesky cravings and amp up your daily fiber intake. Here's a super easy snack recipe that combines protein, fiber and healthy carbohydrates that you can enjoy making with your kids and munch on fresh out of the oven. Crunchy, tasty and totally homemade, you'll swear these little treats are some kind of nut, but they're not - they are roasted garbanzo beans, otherwise known as chick peas. So, if you are looking for a nut free snack or just want to upgrade from all the Skittles and M&M's you seem to keep gravitating towards - keep a treasure trove of these beans within easy reach and your body and your booty will thank you!

Roasted Garbanzo Beans

1 15 ounce can garbanzo beans

1 1/2 T olive oil

1/2 tsp sea salt

Preheat oven to 400 degrees. Drain beans and rinse well, then pat dry with a paper towel. Place beans on a metal sheet pan and drizzle with oil. Roll beans to coat and sprinkle with sea salt. Roast the beans for about 45 minutes, shaking the beans after 30 minutes of roasting. Continue to check beans and shake pan every few minutes until brown and crunchy - careful not to burn. Beans should not be soft in the middle. Can store leftovers in an airtight container for 1-2 weeks.

Image credit to www.egglesscooking.com check out their site for some great egg free recipes.

Don't Throw Away Those Pumpkin Seeds

Whether you're trying to watch your waistline or just trying to avoid sugar, step away from the Halloween candy and enjoy a healthy treat that you can have fun making and feel good about eating. So, don't throw away all those slimy seeds when you clean out that pumpkin this week! Scoop the whole mess into a colander and rinse under cool water, using your hands to seperate the seeds from the pumpkin fiber. Once the seeds are clean, transfer them to a bowl and toss with olive oil and salt. Arrange the seeds in an even layer on a baking sheet and bake for 10 minutes at 350 degrees. If not completely golden brown, leave them in the oven and check every minute or so until done. Full of healthy fats and protein, pumpkin seeds are great on their own for snacking, mixing into homemade granola or sprinkling on sauteed vegetables or tossing in a salad for added crunch. Pumpkin seeds have also been shown to promote prostate health and may improve arthritis.

So, when the kids are going through their loot, make sure to have your freshly roasted seeds on hand so you won't be tempted by the pull of the sugar!

My Healing Elixir

It is officially cold and flu season, at least here in New England, and sometimes the only thing you can do is to crawl under a blanket with a box of tissues and a steamy bowl of chicken soup nearby. To save yourself some serious sodium overload, put down the can and make some healing soup yourself, or better yet, have someone make it for you! This homemade elixir incorporates the healing power of fresh garlic and ginger which eases the pain and discomfort of colds and flu naturally.

Garlic, which contains natures's most potent antibiotic, allicin, boasts antibacterial qualities that help the immune system fight infection. Ginger is pain relieving and has a mild sedative effect that will encourage rest and also contains nearly a dozen antiviral compounds.

So, even if you're not sick, you can serve this soup (that's filling enough for a meal) to help keep illness and infection at bay.

Healing Soup

2 T Olive Oil

5 Cloves Garlic - minced or pressed

1 Quart Chicken or Vegetable Broth

8 ounces fresh or frozen spinach - can add more if desired

1 inch piece fresh ginger, peeled and minced

1 can cannellini beans, drained and rinsed

1 pound boneless chicken or lean ground turkey - optional

1/2 tsp sea salt

1 cup water

Saute chicken or turkey in oil in a large stockpot or Dutch oven. Add garlic and saute for one minute. Add rest of ingredients and let simmer for a half an hour. The addition of meat is optional, but makes the soup more of a meal. Serves 6. Enjoy and stay healthy!

Yoga - The Missing Piece to My Puzzle

For me, yoga was the missing piece to my wellness puzzle that I had been searching and searching for. Sure, I ate healthy foods, cycled, lifted weights, walked the dog, got plenty of sleep, stopped drinking coffee (see my Sept 30, 2009 post), yet something was missing.

I discovered yoga more than a year ago and I have to say that it has transformed me. I have developed a better connection to myself, which has improved my relationship with others and has helped me become a better daughter, sister, wife, friend and mother - and everyone knows that when Mommy is happy, everyone is happy!

Yoga has made me become more mindful and fully present to enjoy life and all of its gifts. It has helped reduce stress, mood swings, PMS and has boosted the strength and tone of my body and continues to awaken my soul like nothing else I have ever experienced. I practice Vinyasa Flow yoga, which is a 90 minute intensive style, in a 90-100 degree heated studio. The heat helps the muscles to relax and allows the body to release harmful toxins.

Yoga is becoming very popular and studios are popping up everywhere. Investigate your area to see what styles of yoga are offered and ask to try a free class before you commit to anything - most studios will let you do this without obligation.

If you are in the suburban Boston are, look into Metrowest Yoga in Westboro, Massachusetts - this is the studio that I go to on a regular basis. They offer a variety of yoga classes and have outstanding instructors and a beautiful studio.

So, challenge yourself and try a yoga class - would love to hear what you experience!

Time to Pause

Today I discovered an apple core buried deep inside my pocketbook, which was actually left over from last weeks’ snack on the go. Nice, huh? Fortunately, it was in a Ziploc bag, so things could have been worse. I did learn a few things from this apple core discovery though – first, that I really need to clean out my pocketbook more often and second, that I was making a conscious choice of eating an apple rather than some type of candy bar or sugary snack. Most importantly though, I needed to pay attention to the sign that came to me in the form of an apple core – that I needed to slow down. In the midst of the chaos that is our lives, we need to take a moment and pause. A time to stop and be mindful of what is really going on and enjoy the moment with no distractions.

We are all so busy with what is happening in our lives and we are all trying to wear different hats and so often it becomes overwhelming and frustrating. For me, I am trying to be the best mom to my beautiful girls, a loving wife to my wonderful husband, a supportive daughter to my fabulous parents and a caring sibling to my only sister. I am also trying to develop two different business ventures, keep the house clean, walk the dog, manage household schedules and duties and plan and execute nourishing meals that bring my family together. Most days, there are not enough hours left to accomplish everything on my to do list and I have to constantly remind myself that it is ok. I have to remember to work in some “me time” to prevent the chaos from turning into stress. I have to pare down on my schedule, give myself a break and reconnect with myself. By doing this, stress is reduced, frustrations are minimized and I still feel a sense of accomplishment at the end of the day. Connecting with myself may come in the form of yoga or going on a bike ride or walking the dog and noticing the flowers that have started to bloom or driving in the car in silence to focus on driving through the beautiful community with no distractions.

By making a conscious effort connecting to ourselves, we may also find that it helps us in our relationships with others. If your teenager is non-stop talking about her dramatic day and you are furiously trying to make a work deadline, stop and pause. By putting down your work for a few minutes and really focus on listening; you may help to cultivate a better connection with your teen. Then, when you return to your work, you may discover that you now have a much clearer, more focused mind. If we don’t take the time to stop, pause and be mindful of the wonderful life that we have in front of us we may not be realizing our full potential and may end up getting stressed out due to our overwhelming lives. We may yell at our kids as a result of this build up of stress, we might neglect to properly care for our bodies by eating or drinking too much, or we might get depressed by what is happening economically and we can’t seem to thrive amongst the chaos. But we can, it’s all under our control and it’s about making choices.

Check in with yourself to see where you are at in your day, or how the week is shaping up for you. Do you have too much on your calendar? Can you cut back or delegate any of those items? It’s a matter of what works for you and how you can cultivate that sense of joy and passion and appreciation for yourself and others in your life. So, pay attention to the signs that come your way as reminders to slow down and pause and be in your moment – alive and awake.

In The Buff

I was beyond excited when I received an email from Buff'd Cosmetics asking if I'd be interested in receiving some makeup samples and writing a review about them in my blog. For those of you who know me well understand my penchant for playing with makeup, especially the kind that's good for your skin. So, of course I jumped at the chance!

Buff'd, a Canadian company, specializes in cosmetics made with the finest mineral powders and pigments. Their all natural products are free of synthetic preservatives, fragrances, irritants and toxins.

As a Certified Nutrition and Wellness Consultant, I understand not only the importance of feeding yourself well from the inside out, but also from the outside in, as your body absorbs at least sixty percent of what you put on your skin. So, I'm a big advocate of mineral makeup and have been faithful to a certain brand, but I was willing to take a look at Buff'd and see how it compared to my current fave.

Well, I have to say, I was certainly impressed with all ten generous samples that were sent to me and I certainly put them to the test. The Warm foundation applied beautifully and balanced out the redness of my skin, while still allowing my natural glow to shine through. The Hallow finishing powder, which I applied over the foundation, gave me some extra radiance and eliminated the need for any touch ups. Then I mixed the Tulip blush with the Toast bronzer, gaving me a fabulous, sunkissed look. I finished by highlighting my eyes with Candlelight Illuminating Dust on my browbones, lined my peepers with the shimmery gunmetal-like Nova liner and placed a bit of the soft, pewter colored Denim shadow in the crease.

The minerals did not change color at all, taking me through a very humid day, part of which consisted of forty five minutes under the blow dryer at the hair salon as well as an evening event where I had to speak in front of over 200 people. The makeup provided the coverage I was looking for, without any heaviness at all, didn't cause any breakouts, and garnered plenty of compliments.

I'm certainly sold - check out the Buff'd site (http://www.buffd.com/) and place your order - I know I will!

Get Your Fix

I had been wanting to give up my thirteen year coffee habit, but was fearful of how I would survive without my daily jolt. I loved the ritual of starting my day with a warm, delicious beverage, but had read some bad press about caffeinated coffee and even more bad press about decaf coffee and the chemical laden process decaffeinating beans involves. Caffeine causes a blood sugar drop, followed by increased sugar cravings, which could contribute to weight gain. Caffeine can also affect sleep, may accelerate aging and has been linked to elevated cortisol levels. Cortisol is a stress hormone and when elevated can cause an accumulation of abdominal fat - okay, we don't need anymore of that!

So, after hearing about Teeccino coffee alternative and its long list of benefits - freedom from cravings, easier weight loss, a flatter abdomen, diminished under eye puffinesss, clearer skin, a natural digestive aid and restores alkaline balance and energy to the body - I decided to give it a try. So, I got out my french press (the company recommends this as the best method to brew Teeccino), waited a few minutes for it to brew, added my stevia and organic half and half and was instantly hooked! It tasted like a smoother, more delicious version of coffee, similar to a flavored coffee, as I had chosen the the Vanilla Nut variety, which is naturally flavored, with no artificial ingredients.

I have not looked back since and even my husband and older daughter have joined me in drinking and enjoying Teecino. I still savor the ritual of a warm, soothing beverage, just now in a different form. Check out http://www.teeccino.com/ for your free sample and recipe ideas.

Turn On Your Smart Stick

Eggonomical Eating

As we are all facing these challenging economical times, cutting back or going without certain items, especially when it comes to food, has become the norm these days. We all know that good health is priceless, and if we make an effort to nourish and care for our bodies, we will be blessed with vitality and longevity. Feeding our bodies well shouldn't break the bank, though and that's why today's post highlights one of the most budget-friendly, versatile, good-for-you foods - the egg! Coming in at less than twenty cents per egg for organic and even less for non-organic, they are a bargain lovers dream. Scrambled, hard-boiled, poached, fried - there are many opportunities to incorporate the egg into your meals and snacks. Packed with protein, lecithin and phospholipids, eggs happen to be excellent for your skin, arteries and your waistline. In fact, according to a study published in the Journal of the American College of Nutrition, eating eggs for breakfast made overweight women crave and eat less until lunch the next day. So, keep a supply of hard boiled eggs in your fridge, so you'll always have one or two to grab for a healthy snack, or to use in a quick lunch over chopped veggies and greens. You can even whip them up into an easy, crustless quiche that your whole family can enjoy and still stick to a budget. Try out my favorite crustless quiche recipe below that's perfect for any time of day. You can even get creative by using leftover veggies that happen to be lingering in your fridge. You can brainstorm and come up with your own variations, incorporating crabmeat, taco fixings ( ok - not both together), whatever appeals to you - would love to hear what combinations you come up with!

Basic Quiche:

1 3/4 - 2 Cups organic half and half

4 organic eggs, beaten

Salt and Pepper

1 to 2 Cups cooked chopped meat and/or veggies

1 to 2 cups shredded cheese

Whisk half and half and eggs in mixing bowl. Add in filling ingredients and cheese into well greased pie pan, no need for crust. Bake at 425 for 15 minutes, then lower heat to 350 and bake another 30 minutes or so. Allow to set 5-10 minutes before serving. Serve with tossed green salad if desired.

Reach Cooking Nirvana in Your Own Kitchen

As we come upon the eight year anniversary of the 9/11 tragedy, I recall feeling an overwhelming sense of sadness on that day and for many months after, much like the rest of the world was feeling. I just wanted to be at home, knowing that I was with my family and that we were all safe. I realized that I couldn’t hole up in the house forever, but I did discover something that brought me great comfort and a sense of calm - being in the kitchen cooking a warm, nourishing meal for my family.

More than ever, I felt the need to bring my family together and one of the ways was to all be at the dinner table catching up on each others’ day. So, I spent my days looking at recipes and discovered that I loved to create comfort foods – meals that bring you in from the cold and warm your whole body (maybe that’s part of the reason why I live in New England!) - foods like a hearty turkey chili, meatball soup topped with fresh grated parmesan, crispy herb roasted chicken, melt in your mouth Italian pot roast and out of this world eggplant rollatini. These are meals that are easy to prepare and can sit all afternoon in the oven, crock pot or stove, permeating the house with their rich aroma.

When the family arrives safe and warm at home that's when the togetherness begins. Gathered around the dinner table, sharing, laughing and just connecting – that’s what it’s all about. So, whether you need to distress from the day or just channel your inner Julia Child, cultivate your calm in the kitchen by cooking nourishing, wholesome and satisfying meals for your family.

Start by looking for recipes (check my website http://www.nutritionalmerritt.com/ for a few to get you started), gather your ingredients and take your time - make sure your little ones are out of the house or occupied, so you can focus. Put on some favorite music and let the fabulous scents that you create in the kitchen help to soothe your soul. Pretty soon you will have reached cooking nirvana and all your worries will have miraculously melted away. Give it a try - would love to hear how it works out!

Add Some Hemp to Your Day in a Legal Way

I discovered a new food item that I'm in love with that totally enhances my meals, taking them to the next level. While away on vacation, visiting a local health food store, I stumbled upon an item that I had read great things about - raw hemp seeds. Ok, they are totally legal, super nutritious and can be used in so many different dishes. A cross between sesame seeds and pine nuts, these little grain-like wonders are packed with essential omega fats (these are the good fats), protein, fiber and tons of vitamins and minerals.

I first tried these beauties sprinkled on my salad - totally amping it up to gourmet status. I then tried the seeds as a bed for my homemade turkey meat sauce, instead of using pasta, which gave the dish amazing flavor and texture. Their fat and protein content helped to keep me satiated and held cravings at bay.

I have been thinking of ways to incorporate these delectable seeds into more recipes - perhaps using them in place of rice for stuffed peppers, substituting them for bulgur in a tabouli salad, the possibilities are endless. Give these hemp seeds a go, whether you're looking to replace grains & pasta due to food intolerances, want to add more omega fats to your diet to recapture radiance and lift depression or are just looking to boost your overall health. Check out http://www.nutiva.com/ to find a store near you so you can be on your way to adding a little hemp to your day!

When Mommy's Happy, Everyone is Happy!

Well, I'm back from my blissful month long vacation! I enjoyed wonderful times with family and friends that were truly memorable - unbelievable boating, gorgeous beach days and lots of laughs - pretty much my favorite activities I try to get in while enjoying a little R&R. I did try something new on my vacation this year that really helped me do three things even better - be a better wife, be a better mom and be a better me. I carved out a little "me" time early in the morning while everyone was still sleeping and went for a walk/run around the pond that is near my house. No ipod, just my water bottle and the sounds of nature to get me going and wake me up. I noticed houses I had never noticed before, I admired gorgeous hydrangea bushes and beautifully crafted stone walkways. I smelled the fresh sea air and felt the warm sun on my skin. Did my thighs get smaller? Not sure. Did I lose weight? I don't know. Did I awaken my mind and my body to something new and feel energized to start another fabulous day? You bet! My goal was not to engage in a hardcore workout, but to cultivate a little time to myself that automatically put me in a good mood so that I was able to face the day with a smile. Whatever came my way, I felt like I could handle it. Taking care of myself first made it much easier to take care of my family's needs, whatever they happened to be that day. That's why the flight attendant always says - please put your oxygen mask on first and then assist your child. Try it - carve out some time just for yourself and see what happens. Whether it's taking some time in the morning to read a good book, trying a new yoga class, going to get a manicure - whatever it is, do it without feeling selfish or guilty. Do it because it helps you be a better person, employee, daughter, mother...fill in the blank. Just remember, when mommy is happy everyone is happy!

The Simple Life & A Great Summer Cocktail

I am packing up for a month at my Cape house and I am so looking forward to the "simple life" that we have cultivated down there. By choice, we do not receive mail, have just basic channels on our TV, only family and close friends know our house phone number and much to my children's chagrin, we do not have internet access! I do plan on staying connected via my new cell phone and wireless internet access at the local library - just don't tell my kids ;) I'm looking forward to lazy beach days, having my morning Teeccino on the deck, getting lost in a good beach read, being fully present in the moment with my family and enjoying my favorite summer drink! Now, I'm not a big drinker, usually just sticking to a good red wine on occasion since I have given up my once favorite cocktail - a margarita, due to it's high sugar content, but have found a new fave. Here's my recipe for a sugar-free mojito - the perfect blend of lime and mint. So refreshing on a hot, summer night! Sugar Free Mojito In a Tall Glass Combine: 1 shot of white rum 1 1/2 packets SweetLeaf Stevia 12 or more fresh mint leaves Juice of 1/2 a lime 7 ounces lime seltzer - add at the end Mix the rum, stevia and lime juice together and add the mint leaves. Using a long spoon, crush the mint leaves into the bottom of the glass. Then fill the rest of the glass with the lime seltzer, stir and enjoy! Don't forget to drink responsibly and have some smart snacks on hand, such as some nuts or guacamole and raw veggies as the alcohol may trigger a chip & dip fest. So, cultivate your own simple life wherever you may be - unplug, unwind and enjoy each moment!

Shake it up!

I have been making protein shakes for breakfast for the past 15 years and it is still my favorite way to start the day. I get antioxidant rich fruit, essential fiber, lean protein and heart healthy fat all in one glass - kinda reminiscent of my high school days when I would down a Carnation Instant Breakfast for my morning fuel, but in an amped up version! I love preparing shakes because they are fast, easy, provide great sustained energy and a powerhouse of nutrients. I even make them for my kids because it's a great way to fuel them for optimum performance at school. The combination of carbs, protein and fat keeps blood sugar balanced so focus and concentration stay sharp - essential whether you are trying to get through a workout or tackling algebraic equations. My current favorite recipe is: Super Berry Shake 1 Cup water 1/2 Cup frozen organic blueberries 3 organic strawberries 1 packet SweetLeaf stevia 1 Tablespoon flax oil 1 scoop Jay Robb Egg White Vanilla Protein Powder 1 scoop Colonix fiber or 1 tsp psyllium husk powder Buzz it in the blender and enjoy!

So, give it a try and and and come up with your own unique version - would love to hear about your creation!