Sunday, Funday! Love summer and especially the BBQ'ing that gets done during the hot and sunny days.

Just wanted to share some pictures from sunny California. It's been so hot and gorgeous here! BBQ'ing is a must!

Grilled vegetables are a great way to keep clean meals in check for the summer. Here, we have grilled eggplant, zucchini and tasty mushrooms along with chicken and pork. Easy to do, brush lightly with oil and season with pepper or your favourite spices. Mmmmm, so yummy!

~JCJ

A nice light dessert that is easy to make. For 1 cup serving this delicious treat is easy on the waistline and did I mention it's delicious?!

All you need is the following:

*Blender

*Ice Cubes x 4

*1 Cup Fresh or Frozen Mango Chunks

*1 Cup Plain low fat Greek Yogurt

*1 Tbsp Vanilla Extract

*1/3 cup Xylitol

*(optional and flavoured optional) 1Scoop Whey Protein Powder

Directions:

In a blender (that can blend ice cubes), weigh all ingredients. Blend all ingredients until a thick consistency. Try not to overblend.

Portion into 1 cup and transfer into freezable containers. Freeze for an hour or more if needed.

Recipe can be served as a smoothie too!

Enjoy and keep cool!

~JCJ

Nutrition/Serving: 273 Calories, 0.6g Fat, 39g Carbs, 26g Protein (with Whey)

Nutrition/Serving: 208 Calories, 0.3g Fat, 37g Carbs, 12g Protein (without Whey)

Choosing lean meats that are low in saturated fats:

1. Choose skinless fish and poultry

2. Look for tenderloin or centre cut loins

3. Lean or extra lean ground meats

~JCJ

Here are some nutrition tips for a healthy heart:

1. Fibre- A good healthy diet will consist of 25 to 38 grams of fibre daily. Increasing your fibre will help lower cholesterol. You can get fibre from fruits, vegetables & whole grains to name a few. 

2. Healthy weight- Maintaining a healthy weight by exercising regularly & eating healthy balanced meals will help shed some unwanted pounds.  Learn how to portion meals from a certified nutritionist. 

3. Limit High processed foods & added salt-  Learning to read labels can help compare & find foods that are low in sodium. Avoid adding salt by enhancing flavours like dried spices, or products like Mrs. Dash when cooking meals. Limit your use of highly processed foods such as cookies, muffins, hot dogs, and chips in your meal plan. Be mindful and choose less of these. 

Following these simple tips, can reduce high blood pressure, decrease the risk of a stroke or other harmful health issues. There are additional ways to taking care of your heart and in particular, decreasing stress, exercising regularly & good nutrition are great contributers.

Be good to your heart, because a healthy heart is a happy heart! 
~JCJ
OXOX