<style>.lazy{display:none}</style>nutrition Archives - Tips On Living Healthy

3 amazing healthy salad recipes

3 Amazing healthy salad recipes 001

I know you want to eat healthier, and like the rest of us, you want your food to taste great as well. If you eat a lot of salad already that is fantastic, but I know you get bored of the same thing all the time, so I am going to show you 3 amazing healthy salad recipes.

Finding ways to get enough vegetables can be a challenge, I know, but there is no better way to get a variety of vegetables in your daily meals than in salads. You may be surprised by this, but there are plenty of salads that are not healthy.

If you are drowning your salads in dressing, croutons, cheese,, etc you may be surprised how many calories you are taking in. You want your calories to come from nutrient dense foods that nourish your body. I don’t know about you, but if I am going to load up on calories, give me a cheeseburger and some fries!

Eating a salad everyday is a great way to get your vegetables, help with weight loss, and improve your health. Enjoy these recipes and remember eating healthy is supposed to be fun and taste good!

I always cut all the veggies up into really small pieces, I like my salads better that way. Take the time to make a big salad like this and eat on it for the next few days. Take a whole lemon and squeeze it over the salad and it will keep fresh longer.

The dressing amounts is for an individual salad. I am not big on exact measurements, I add to my liking, so If you want more of a certain vegetable and less of another that is fine.

 Strawberry pecan salad.

The base of this salad is spinach. Then load up veggies. Add 2 carrots,1 cucumber,1/2 cup onion,2 raw garlic cloves minced, 2 stalks celery, 1/2 cup broccoli, 1/2 cup gorgonzola cheese, strawberries, 1 tablespoon ground flaxseeds, a tablespoon of extra virgin olive oil, and 2 teaspoons of raw apple cider vinegar. I cut my veggies up into really small pieces.

Greek feta salad

The base of this salad is mixed greens. Then add 2 carrots, 1 cucumber,broccoli, 3 raw garlic cloves minced, 2 celery stalks, 1/4 cup onion, 1/2 cup of feta, and olives to your liking. Then use the olive oil and raw apple cider vinegar for dressing.

Avocado salad

The base of this salad is spinach. Load all your veggies as before but this time add green or red bell pepper, jalapeno pepper to your liking and an avocado. Add black beans. Add a tablespoon of ground chia seeds. This time use salsa as your dressing. Either make homemade or find a brand without sugar.

These are 3 amazing salads that not only taste great, but are good for you. Be sure to leave a reply if you have any questions or anything to add. If you found this information helpful then please share!

How to Build a Better Smoothie

How to Build a Better Smoothie008

When building a smoothie, you want to consider a couple of things. You want to get good nutrition and  make it taste great at the same time. These two combinations can be a challenge until you find the right balance.

I love to eat, and I want my food to taste good.I also want to be healthy, but I still want my food to taste good. I have experimented for years with smoothies and will go over a recipe that I really enjoy. I will explain–step by step–how I build a better smoothie/juice.

I have started using a Nutribullet, but you can use whatever device you want that has a powerful enough motor to chop frozen fruit, nuts, and seeds.005Begin with a leafy green as a base.

If you are new to juicing or smoothies, I suggest beginning with spinach. I put about 3/4 of a cup at the bottom of my cup.

Prevention states loading up on leafy greens can help reduce cancer risks. In my book A Battle Plan For Cancer I go over the benefits of adding nutrient dense foods to your diet.

Then use a 1/2 frozen banana, 1/2 cup of pineapple, 1/2 avocado, 1/4 cup raw almonds, 1 tsp chiaseeds or flaxseeds, 1 tsp of cinnamon. Then fill water to fill line and blend until creamy.

I put my bananas in a freezer bag and freeze them. This is a great idea when bananas get ripe. Do not waste them, just peel and freeze them. The avocado makes the consistency very creamy and thick like a milkshake. Here is an article I did on the health benefits of avocado.004

For information on the health benefits of bananas read this. Flaxseeds are a great addition to any smoothie recipe with the host of benefits for your health. They provide omega 3 fatty acids that we lack in our diet. Flaxseeds are a great source of fiber and can assist in removing mucous and toxins from our intestines.

Cinnamon is noted for helping regulate blood sugar as well as many other benefits to our health. Medical News Today states pineapple as the only known source of an enzyme called bromelain that may help alleviate joint pain, arthritis, reduce inflammation, and inhibit tumor growth.

The fiber and water content of pineapple can also help prevent constipation. Not only is pineapple super sweet and makes a smoothie or juice recipe taste fantastic, but is nutritious as well.

I challenge you to replace one meal a day with a super nutritious and delicious smoothie. Report to me in one month the changes you see. I did this myself for a month and saw a reduction in my blood pressure. I lost inches, I gained more energy, and felt a sense of well being.

If you found this useful, be sure to leave a reply below and share this information with others!

To your health,

Jenay Green



Quick tips for fasting

Quick tips for fastingquick tips on fasting

At the beginning of the year a lot of people choose to break bad habits and begin healthy ones. Fasting is a commonly known practice dating back to biblical times.Fasting is done for a variety of reasons including, to discipline ourselves. I believe God has miraculous benefits in mind with fasting.

The thought of fasting can seem scary for a lot of people, especially who may not have any experience with it. A fast is something I believe you should pray about personally to get direction on why and how. Make sure before you begin fasting that you have a plan outlined. This will help you to not give up or divert from the original plan.

Another quick tip is to establish the type of fast you will be doing and why. The Daniel fast is a common fast. In the book of Daniel you can read beginning in chapter 1:8&12 Daniel had only pulse and water for ten days according to scripture. This would consist of fresh fruits, vegetables, nuts, seeds, and water. This is a great fast to begin with.

Another type of fast is juice only. A quick tip for beginning a fast is to begin cutting out caffeine, processed foods, and sugar to make the detoxification process more subtle. When coming off a fast you should gradually add foods back to your diet and chew your food well. A juice only fast should consist of fresh juiced fruit and vegetables. This is fresh raw food in its most assimilated form.

Genesis 1:29 “And God said, behold, I have given you every herb bearing seed which is on the face of all the earth, and every tree , in which is the fruit of a tree yielding seed: to you it shall be for food.”Raw foods are considered the healing force in our diet, because they contain active enzymes, which are broken down when foods are cooked.

With the juice only fast, the body is cleansing more aggressively, which can result in greater detox symptoms. This is normal and the more intense the cleansing the greater the discomfort can be.Better out than in, but the toxins coming out can be an unpleasant experience.

If you are working and do not have the time to juice the vegetables fresh you can either juice them before leaving and keep them refrigerated or you can purchase a v-8 juice that is low sodium, not v-8 splash( it is not the same). Another option is the green goodness by bolthouse farms that can be purchased in almost any grocery store. These store bought options should be limited and water should be your primary drink when fasting.

Green leafy vegetables, beets, cucumbers, cabbage,and carrots are some great for juicing with some cleansing benefits. Cabbage is particularly helpful if you have colon issues, constipation, and indigestion. I hope these quick tips for fasting are helpful. Always drink plenty of water when fasting. Please add any information you have found helpful with fasting in the comments below.

To your health,
Jenay Green

Health benefits of fasting

Health benefits of fasting health benefits of fasting

There are a number of proven health benefits with fasting. If you go back to biblical times fasting is a practice that God required of His people.There was no scientific evidence at that time of the physical benefits, people just obeyed what God asked of them.

Throughout scriptures there are references of godly men as well as Jesus Christ fasting. It was a spiritual discipline that God used to bring His children closer to him. They denied their flesh and got answers, direction, and wisdom from God.

We are always finding out that God, in His infinite wisdom, has reasons beyond our understanding for what he asks of us. It is always for our benefit when He is requiring something of us.

God created our bodies to heal, in His design. With certain sicknesses, we automatically go into a fast. Whenever you are ill you do not want to eat anything. The great amount of energy your body uses to digest food goes towards healing the body of the invaders.

Fasting is known as being an ancient and powerful approach to healing many diseases. Fasting allows the body to rest, detoxify, and heal. In our world today we are being bombarded with toxins on a daily basis, not to mention the stress we place upon our bodies with our fast paced society.

We are greatly over fed and undernourished in our western culture and our bodies are paying the price. Stress is one of the primary causes of doctor visits. Cleansing our body of disease causing toxins is a great way to help facilitate healing.

Fasting promotes longevity and puts the body into a detoxification cycle that we enter during sleep. Fasting helps regulate hormone function as well as the functions of organs in your body. As the body rids itself of toxins aches, pains, and many other issues start to diminish. Remember when you are cleansing the body of toxins, you may feel worse before feeling better for a short period of time.

Fasting can help clear up skin as well as the mind. This was recorded in the bible, in the book of Daniel. As Daniel withheld from the kings portions for several weeks which included alcohol, sweets, breads, and meats he was able to have a clear mind that He received divine wisdom during that fast.

Fasting can be anything from water only for a period of time to fruits and vegetables. All of these fasts are beneficial to your health, but when you are eating it is a slower process of detoxing. I would recommend being directed by a natural health professional on the best way to fast if you have never fasted.

Dr. Don Colbert has some great information and is very educated in this area of fasting.

Different types of fasting for your health

* Eat raw fruits and vegetables, nuts, and seeds

consume mineral rich bone or vegetable broth

* drink only fresh juiced fruits and vegetables

* eat salads only

* eat a early dinner and refrain for a 16 hour period before your first meal

* fast intermittently. One meal at a time

Please share by leaving a comment below any health benefits you have gained from a fast. If you found this article helpful please pay it forward and share! To your health,

Jenay Green



How to stay fit during the holidays

                                           How to stay fit during the holidays

How to stay fit during the holidays is a challenge we all have to face. Here are a few tips to keep you on track this year!  With all the festivities it is easy to find an excuse to eat anything and everything. The Christmas season is only once a year so I should enjoy it right? This is true, you should enjoy it, but go ahead and set some parameters.

 Planning ahead is a key to staying fit during the holidays. When you know you will be attending a holiday party plan light meals for the rest of the day. A protein shake for breakfast and a big salad for lunch. Make sure that you eat a little something before you attend, because if you are starving you will overeat!

Plan ahead to get a good workout or some kind of physical activity in during the day. Even if you take a 20 minute power walk or do some squats and push ups. Do not use not having time as an excuse to do nothing at all. We are all busy this time of year so if you miss a workout here or there do not let that get you discouraged to wait until after the holidays to get back on track.

I hear people say, I will start at the first of the year and then become sedentary and overeat throughout December. I have done the same thing and it is just an excuse! Today decide that you will not gain that 5 to ten pounds over the holidays. Be determined to stay fit this Christmas season. If you are working out and eating clean most of the time the occasional treat will not hurt you.

Make this a Christmas to remember! The motivation of staying fit during the holidays should be about your health. Being healthy and feeling good equips you to be a blessing to others and serve!

If you have any tips on staying fit during the holidays please comment below. To your health,

Jenay Green

Want riches for your health?

Want riches for your health?

I titled this video blog Riches for your health, because this single product produces amazing health benefits.

By consuming raw apple cider vinegar on a daily basis is a great way to have riches for your health.

Bragg has made it so simple for us to have plenty of great ways to incorporate this product into our every day diet. If you have struggled with the taste or smell being to strong we may have your answers in this video.

Click on link here to purchase the products we reviewed in this video. Some of the Bragg products can also be found at your local grocery or health food store.

If you have tried any of Bragg products and would like to add a comment about your favorite way to consume raw apple cider apple cider vinegar to your diet for your health leave a comment below.

To your health,

Jenay Green

How to use Apple cider vinegar

How to use Apple cider vinegar blogging 005

Bragg’s Apple cider vinegar is one of those products that has many uses. My family has greatly benefited from the use and I am a sold out believer in Apple cider vinegar.

I have had a lot of people ask questions on the ways to apply the many uses of the apple cider vinegar so I have created a video to cover some of the frequently asked questions.

Be sure to join in and comment by adding your personal testimonies on how you applied this information or new ideas that may not have been covered. It is always fascinating to me to hear of all the benefits people are receiving from using apple cider vinegar.




Pay it forward by sharing. To your health,

Jenay Green

Simple ways to add vegetables to your diet

Simple ways to add vegetables to your dietblogging 002

For some this is easy and takes no creativity and for others finding ways to enjoy vegetables is a challenge. The first step is trying a variety of vegetables. Your taste buds do change and just because you did not enjoy a certain veggie as a kid does not mean you will not like it now.

Another way is to try several different ways of cooking a certain veggie. You may hate something raw and really enjoy it cooked or masked in a smoothie. For example the taste of kale is strong and bitter so many do not care for it raw, but if you mix it in a smoothie with fruit you do not taste it.

kale chips roasted with some olive oil and sea salt can satisfy your salty craving and give you a serving of a vegetable at the same time. If you are on the go and do not have the ability to cook or prepare anything taking fresh raw veggies and using hummus is another simple way to add vegetables to your diet.

Prepare ahead with baggies of vegetables for on the go and carry a cooler in your car. This way when you need a quick snack you can get your veggies and hummus. There are so many different varieties of hummus it is likely to find one that you will enjoy.

Another simple way to add vegetables to your diet is by juicing. I personally use the nutri-bullet for juicing and this way no food goes to waste. Refer to my articles on juicing and smoothies for further information on ways to use this method.

Salads seem to be the most obvious way to add vegetables,but if you pile on all the unhealthy foods they can have more calories than a cheeseburger. Finding a variety of ways to make salads is a simple way to add veggies.California grilled chicken is one of my personal favorites.

Look for the nutrient dense foods and be creative. A salad can be whatever you want. I always use lemon or lime,braggs apple cider vinegar, and olive oil for dressing. Adding nuts, jalapenos, fruit, avocados, etc can all change the flavor making salads much more tasty. blogging 005


Another way you can add taste is by soaking a vegetable in apple cider vinegar. I challenge you to add more vegetables to your diet. if you have any suggestions to add that have worked for you please join the conversation and help others.

Also share on the social media buttons below. To your health, Jenay Green

A staple in the Mediterranean diet for better health

A staple in the Mediterranean diet for better health

With heart disease being the #1 cause of death in our country and cancer not far behind it is wise to take note of the differences in our diets in comparison to those countries who have far less incidences.

The people in countries consuming the Mediterranean diet are noted for lower heart disease and cancer death rates. A staple in the Mediterranean diet is olive oil.

Olive oil has been used for centuries with a track record that deserves recognition. The monosaturated fat found in olive oil can help control insulin and lower cholesterol. It also helps keep the arteries clear so the heart can receive oxygen and nutrients.

Polyphenols a type of antioxidant found in olive oil helps protects your cells from damage. Free radical damage is linked to increase risk of disease. Olive oil is known as a heart healthy food.

The use of olive oil is said to improve the function of the lining of the blood vessels. It is contributed to lowering blood pressure as well as preventing harmful blood clotting.

Olive oil is also a good diuretic and can help rid the body of kidney stones. It is good for intestinal inflammation and distress.

In addition to the amazing benefits for better health olive oil is a beauty secret for many. Sophia Lauren swears by an olive oil bath for the skin. It can be used topically for skin conditions.

I have even heard of warming and using it as a rub for pain relief. It makes a wonderful treatment for dry hair and scalp. You can use it for natural beauty products mixing with beeswax for chapstick.

Simple ways to add olive oil to your daily routine.

1. make a salad dressing (mix olive oil and raw apple cider vinegar, sea salt and lemon)

2. Substitute on veggies in place of butter

3. Use olive oil, oregano, pepper for a dipping oil or on pasta

4. put on pizza or any dish for adding flavor and nutrients

When buying olive oil make sure that you purchase extra virgin oil in a dark glass bottle protecting it from light. This way you have pure oil from the olives and all the health benefits.

My great grandfather was Greek and I saw him benefit from the every day use of olive oil. He had no heart disease, he had great skin, and lived to be 89.

Join the conversation by leaving a reply. Pay it forward by sharing! To your health,

Jenay Green


Simple step for better health and younger skin

Simple step for better health and younger skinsimple step

Our bodies are made up of around 70% water. Water is essential to all life. Yet I hear so many people complain about not liking water.

Think about how blessed we are not only to have clean drinking water in this country, but to have as much as we want everyday. Use lemon, lime, or fruit to change up the flavor. You can come to love it and crave it. I prefer water and it is a habit I formed.

Water is crucial in maintaining balance of body fluids for digestion, absorption, circulation, and creation of saliva. It transports nutrients and maintains body temperature.

Water is the best replacement for the high calorie drinks people intake daily filled with caffeine, sugar, and artificial sweeteners. You can drastically reduce calories and therefore have weight loss.

Water helps the kidneys cleanse the body by transporting toxins out. Water can also lower the risk of kidney stones as well as urinary tract infections.

Water helps constipation which results in better health. Lubricating joints with proper hydration can improve joint and back pain. To alleviate headaches sometimes all you need is more water.

Muscles that have adequate fluids also function better. Before a workout drink plenty of water. Increasing fruit and vegetable intake is another simple step for better health. Since they contain a lot of water they assist in keeping the body hydrated.

Eating fruits and vegetables provide cells with structured water that is very beneficial to your health. The brain needs water to focus and be more alert. When cooking vegetables steaming them is said to give the most health benefits.

Some of the fruits and vegetables that contain the most water are watermelon, papayas, and cucumbers. With the hot weather this is the perfect time of the year to add these hydrating foods to your daily diet.

Hydrated skin looks beautiful. There is less wrinkles, it is softer, and more supple looking. Water eliminates toxins that contribute to inflamed skin resulting in clearer skin.

You can also use cold water on your skin before applying makeup to shrink pores. Water may just be your best anti-aging secret. 

Plastic water bottles release a harmful toxin into water when it becomes hot. This has been said to be a contributor to breast cancer.  So make sure you do not use plastic water bottles that have been left in a car or in the sun. A glass water bottle would be the best option.

I challenge you to give thanks today for the clean drinking water you have access to and to increase your intake. Do your body good, drink water, and pass it on! SHARE because you care! To your health,

Jenay Green

Nutty idea for getting healthy

Nutty idea for getting healthynutty idea

When it comes to getting healthy finding a variety of foods to include in your diet can be a challenge. A complaint I hear when helping women is that they are tired of eating the same things all the time.

Pine nuts are a great alternative to include when looking for new healthy food options. They have a buttery nutty flavor that is satisfying. Pine nuts can be a great addition to many recipes as well as eaten plain.

Simple ways to include them in your daily diet is by adding them to salads, pastas, trail mix or any dishes. You may grind them and add them to smoothies or your juicing recipes as well.

Pine nuts are a great source of healthy fats that are beneficial to your heart health. Another way to get healthy is reducing your waistline and pine nuts are known to assist in that.

They stimulate the body to produce a hormone that tells your brain your stomach is full. This reduces your appetite and keeps you satisfied without overeating.. Pine nuts also provide protein and a source of fiber which can help with those cravings as well.

Pine nuts also contain a source of iron that is good for your nervous and circulatory systems. They contain a great source of B-vitamins that can increase your energy level.

Pine nuts are also a gluten free food. Pine nuts can help improve immune function with the vitamin C and the antioxidants they provide.

Vitamin D in pine nuts play a vital role in the health of your bones and may help prevent osteoporosis. Many studies claim Americans are deficient in vitamin D.Pine nuts are a great source of many of the essential nutrients we lack in our standard american diet.

I have read that some of the nutrients that may assist in relief of problems associated with Endometriosis are contained in pine nuts. These include  B-vitamins, Vitamin C, Vitamin E, Vitamin K, and zinc.

If any of this information has been helpful please include a reply below this article. Also hit the buttons to share on all your social media to pay it forward. To your health,

Jenay Green


Get healthy and decrease appetite with one food!

I am amazed by the benefits of the foods God created. If you really start paying attention to the long list of health benefits of food, then it should be no surprise what Hippocrates stated long ago ‘Let thy food be thy medicine’.

One of the amazing foods that I have added and benefited from is avocado.Now anytime I see green food, I think rich in health benefits. Avocados have a creamy buttery taste that make it pleasing to the palate and easy to add to your diet.

Avocados are low in carbs and low in sugar but high in valuable fatty acids. The fats are used as burned energy rather than stored. This may explain why people who consume avocados have lower BMI.

Avocados also help decrease appetite and give you that satisfied feeling for hours. When you consume nutrient rich foods you are more satisfied as your body is getting what it needs to function optimally.

Avocados can help you get healthy by providing 20 essential nutrients. They are rich in vitamin K, B-vitamins, C and E. Avocados help with the absorption of lycopene and beta-carotene. Add to salads and salsa to boost the absorption.

Avocados can also help with your heart health as it is a great source of potassium(more than bananas), Vitamin B-6, folic acid, helps with cholesterol, and is is an anti-inflammatory.

Which could be effective in helping reduce pain caused by inflammation.The high fiber content of avocados as well as a decent protein for a fruit may also be a factor in getting healthy and decreasing your appetite.

The antioxidants and anti-inflammatory benefits may help with cancer prevention. Consuming avocado daily also has a wonderful effect on your skin. It improves skin tone, helps maintain good moisture levels, and leaves skin feeling softer and healthier.

 5 ways to add avocado to your diet to get healthy and decrease appetite

1. Guacamole( I make mine with fresh onion, fresh garlic, sea salt, tomatoes, and lime)

2.Garnish for black beans

3. Add half to your juicing recipes and smoothies( when I do this for breakfast I am super satisfied for hours)

4. sandwich(replace mayo)

5. Add to a hamburger patty (grass fed beef)

As you can see adding avocado is a simple way to receive health benefits and tastes great as well! If you have found other ways to enjoy avocado please share. The photo above is credited to avocadocentral.com and they have a wealth of information.

Please join in on the conversation by leaving a reply below this article and sharing any benefits you have enjoyed. Also pay it forward by sharing on all social media.Bless others with helpful information. To your health,

Jenay Green


How to improve health by adding black rice

How to improve health by adding black riceblogging

Black rice could be considered a super food for the wide range of nutrients it contains. When it comes to a food that you can have many different uses for black rice would be on that list.

It can be used similar to brown rice as a side dish to any meal. It contains more fiber and protein than other rice.This is a great addition for those looking to improve health by losing access weight. Black rice is filling and low in fat.

It is a whole grain that contains a healthy source of vitamins and minerals. Black rice is high in iron for those looking to add iron rich foods to your diet. It is a good source of potassium as well.

Black rice contains a large amount of anthocyanins which is noted to help with controlling cholesterol. It is high in vitamin E as well so may strengthen immune function. Black rice has more antioxidants than blueberries.

The great source of antioxidants are similar to that of berries and lower in sugar. I believe you should have a wide variety of nutrient rich foods in your diet to receive the most benefits for your health.

Foods high in antioxidants may improve health by possibly reducing the risk of heart disease and cancers. Memory improvement is also listed as a possible benefit of black rice.

Another way to add black rice to dishes is by using a coffee grinder to make a powder out of the dry rice. Then you can add this bran powder to baked goods, cereals, salads, or any foods you would like to add health benefits.

In Thailand they use it for dessert recipes adding coconut milk and palm sugar. For a recipe containing sticky black rice click on this link..

Be sure to leave a reply below if you found this information helpful, have any questions, or would like to add any helpful tips.

Share on all your social media sites to pay it forward. You never know who may benefit from this information!  To your health,

Jenay Green

How to benefit from aloe vera

How to benefit from aloe vera

Aloe vera is a plant that has been used for thousands of years for natural healing. Aloe vera has been hailed as a natural anti-inflammatory. This is great news for those who have pain in their bodies caused from inflammation.

Aloe has a great source of  B-vitamins along with several of the minerals that we lack in our diets. Some of the minerals include calcium, magnesium, zinc, selenium, iron, copper, and potassium.

Another way to benefit from aloe vera is it helps the body absorb more vitamins and minerals. Aloe also is high in antioxidants that can help protect against disease and ageing. Aloe also strengthens immune function.

Aloe is a source of amino acids and helps accelerate skin repair. Aloe boosts oxygenation of blood so may protect against heart disease. It also helps alkalize the body. I have always read that disease can not thrive in that alkaline environment.

I have personally used aloe to help with an intestinal issue I was dealing with and it relieved the issue. Aloe has been know for its healing effect on our digestive tract.

Another way to benefit from aloe vera is by using it to detox. It is said to lubricate the digestive tract and rid the body of intestinal worms. It also deceases the unfriendly bacteria and balances intestinal flora.

I have always read that you need a healthy gut to be healthy. For those looking for weight loss when you eliminate properly and rid the body of toxins you will lose weight.

I have read that it is not safe to use when pregnant and you only need around 2-4 ounces a day for health benefits. It is a powerful plant and a little goes a long way. I have only used it for a few weeks at a time and not as a daily routine.

I do use it topically though as often as needed and it works great. I just used it for sunburn and I find it to be the most effective thing I have used for burns.

I buy a plant and cut it open and apply the gel directly to my skin. I also put it on my scalp and it helped the sunburn. I heard it works great as a natural hair gel also. It is so soothing on the skin. The photo credit goes to plant care today.

Be sure to reply below if you found this information helpful. Also use the buttons below to share on your social media. You never know who may benefit.

To your health,

Jenay Green




Create simple healthy recipes by adding this tiny seed

Create simple healthy recipes by adding this one tiny seed!create simple healthy recipes

You can create several simple healthy recipes by adding flaxseeds. Don’t let the size of these tiny seeds fool you, they deliver a powerhouse of nutrition to your diet.

Flax seeds are easy to find and are not expensive. Flaxseeds are the best source of omega 3 fatty acids. The lack of the omega-3 fatty acids in our diet has been correlated with a host of illnesses.

So adding these omega-3’s to our diet could help prevent or possibly reverse these conditions. Omega-3’s have also been called brain food. I don’t know about you, but I need all the food for my brain I can get! The chronic digestive issues in this country have had a negative effect on out health.

You can get the recommended doses of daily fiber by adding 2/3 a cup to your daily diet.
Flaxseeds support intestinal health by acting as a broom and cleaning out the toxins, mucous,and parasites. The antioxidant benefits of flaxseeds is more powerful than that of blueberries.

Antioxidants benefits have been associated with the prevention of cardiovascular disease,cancer,and diabetes. I have read that flaxseeds may protect against breast,prostate, and colon cancers.

The phytonutrients in flaxseeds are associated with regulating menstrual cycles, eliminating menopausal symptoms, and may help lower cholesterol.

I have found adding flaxseeds to my diet is a simple way to create simple healthy recipes.

10 ways to create simple healthy recipes adding flaxseeds

1. add to smoothies ( have a mild taste so they still taste great)
2. add when juicing
3. add to slow cooked oatmeal
4. add to salad
5. add to pancake mix
6. add to muffin mix
7 add to cookie mix
8. add to cereals
9. add to homemade salad dressing
10. add to soups.

A lot of nutrients are lost when foods are heated above certain temperatures and with flaxseeds it retains the nutritional value. I personally have seen flaxseeds help me with digestive issues.

I get mine at the health food section at Kroger. I use a coffee grinder to break open the seeds and it makes a powder that is simple to add to any recipe.

Be sure to let me know by leaving a reply below this article if you have benefited in any way. Also below use the button to share on all your social media sites so others have the opportunity to benefit as well!

To your health,

Jenay Green

Health and Beauty Secrets in the Kitchen

Health and beauty secrets in your kitchen

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Lets be honest, we all want to look and feel better right? Women are always looking for ways to get healthier, loose a few pounds, and look younger. We are what we eat. I believe health and beauty begins internally by what we put in our bodies.

According to a press release by market watch the anti aging industry is to hit 271 billion by 2024. Seems as if people are in a contstant search of that fountain of youth. A lot of us have loads of products that we spent money on hoping to find that miraculous health or beauty product only to be disappointed.

I have always searched for the very best health and beauty secrets not only for myself,but for the women I help. I have also been on a budget so have been unable to use expensive methods, therefore I have searched for creative ways to get similar results.

Eliminating chemical filled products has helped my skin more than anything as well as eating a healthier diet. Think about the fact that your skin is the largest organ and you are absorbing what you put on it.. So in essence what you eat effects the health of your skin, and what you put on your skin effects your health..

Fruits and veggies contain a lot of water which we also can not live without and is vital to our overall health as well as the health of our skin.

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You will get omega 3 fatty acids, vitamin c, antioxidants that are all fabulous for your health and skin. I have seen improvements in my skin after using this great nutrition.

Health and beauty secrets from your kitchen may be just the answer you have been searching for to get amazing results without breaking the bank. I have found that a mask with raw honey leaves my skin feeling fantastic. Try baking soda as a scrub for exfoliating dead skin..

Another great health and beauty secret from your kitchen is raw apple cider vinegar. Be sure to dilute it with water or it will burn. About half and half is good works well for me.

Coconut oil is another one of my favorites that leaves my skin feeling like a babies and smells fabulous at the same time. Try incorporating some of these health and beauty secrets from your kitchen in your diet as well as using them on your skin and let me know in 6 weeks if you see a difference.

Be sure to comment and share! To your health,

Jenay Green

References : Web MD/ Dr. Josh Axe website/ Market Watch




Would you like simple delicious healthy smoothie recipes?

Would you like simple delicious healthy smoothie recipes?

I get a lot of people asking me for healthy recipes. People want variety and great taste when it comes to their food. I know from experience when I first began this journey for a healthier lifestyle that simple and delicious seemed to have NOTHING to do with healthy food. I thought more like a pizza from Dominoes. LOL. I have come a long way since that time.

Now I realize that simple and delicious can be healthy as well.  With that said we have no excuse not to do our body good!The great thing about today is that there is a wealth of information available to make it simpler than ever to implement healthy eating habits. I will share today some of my favorite simple delicious healthy smoothie recipes.

With a family of six I need to make the most of my time so the simpler the better for me. I enjoy being creative and working with what I already have available so I am not spending extra money. I usually peel my bananas and freeze them for my smoothies I like the consistency better.

I use strawberries, blueberries,or whatever fresh fruit I have in season. I use the unsweetened vanilla almond milk. I also like to add cinnamon and flax seeds to some of my smoothies.

I sometimes add a protein powder to my smoothies and my favorite one is listed in the Pina colada smoothie This is so delicious, simple, and nutritious!

Pina Colada
1 scoop of Active protein
1 small frozen banana
1/2 cup pineapple(you can freeze it)
1 cup unsweetened almond milk vanilla
optional add coconut

Bluberry Surprise

1 frozen banana/ 1 avocado/1 serving of Active Protein/ 1 cup vanilla unsweetened almond milk, 2 tbsp flaxseed, 1/2 cup frozen bluberries


Tropical Goodness

1 frozen banana
1/2 cup pineapple
1/2 cup frozen mango
2 tbsp of ground flaxseed
1 cup unsweetened vanilla almond milk

Berry Good

I cup frozen strawberries
1 cup blueberries
1/2 cup raspberries
2 tbsp raw honey
1 cup unsweetened vanilla almond milk

Please comment if you find this info helpful and pay it forward by sharing!

To your health,

Jenay Green

Eating Healthy on Budget

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I know from personal experience the challenges of healthy eating on a budget. With our family of six and four growing boys it has been a challege at times. I believe in the benefits of healthy eating and have seen the positive affects it has had on my family.

One of the first things I hear people often say is that” I can’t afford to eat healthy”. Then my response is always the same you can’t afford not to. We make choices everyday about how we spend our money and it is truly a reflection of what is important to us.

I have never had any regrets about investing into my families health.It may mean having to do without in other areas, but I believe it will be worth it. After all can you really put a price on good health? So you will have to make that decision.

I would suggest beginning by cutting out bad habits. If you make a trip through a fast food restaurant, coffee shop, or even a gas station for a coke and a candy bar these can be easily traded for extra grocery money and it does add up! Also cutting out junk food at grocery store trips will leave extra room in your grocery budget.

When I buy junk food it goes faster because we overeat and then we run out of food faster.  I have found that when my diet is packed with fruits, veggies, nuts, whole grains, lean proteins that I am much more satisfied and do not overeat as often.

  Have you ever overeaten vegetables? I believe you will save money for better food choices by eating less when you cut junk food out of your diet.

I also have become a fan of Aldi. Aldi has a good selection of organic foods at a fiar price.I also love Kroger. Their selection, closeouts, and mark downs of natural foods make it worth the trip. I also just have smaller portion sizes when it comes to natural meats.

We overeat in this country anyway. I would rather have smaller portions of the healthy foods than an abundance of packaged,processed,and chemical laden food. These are some of the ways I have been able to have healthy eating habits on a budget. I hope these ideas help and be sure to comment below and pass the information on.

To your health,

Jenay Green

Wanted: Healthy Eating Habits

Wanted: Healthy eating habits

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The older I get the more important it is for me to have healthy eating habits. As a personal trainer I know exactly what I should eat. Knowing it and doing it are two entirely different things right?

I can say the more I focus on the benefits of healthy eating and the more I read and research the more excited I get about eating healthy. I would challenge you to really study all the amazing benefits of healthy eating. My motto is to eat food as close to the way that God put it here as possible. So fresh fruits, vegetables, and raw nuts are a great choice.

If you are the person that feels like diet is a four letter word (which it is) like me then you may feel as if you have failed every time you have tried to change your diet. It is not the person who falls that fails it is the one who quits.As long as you never quit you never fail!

Also some of the biggest success stories I have heard are the people who have experienced the most setbacks. They learned from mistakes and kept growing and improving along the way. So I never go on a diet because diets always have a beginning and an ending. What I work towards is lifestyle changes and forming healthy eating habits.

One thing that has worked for me is planning ahead. if I know what I am eating for the week then I am less likely to detour. I also keep the unhealthy foods that tempt me out of sight. This works great as long as you can also keep them out of your mind, because if you allow yourself to think about a food long enough you will just go get it.

Give yourself a day or meal to cheat and have something you have been wanting, this actually helps me stay on track knowing I give myself a little breathing room. This may be something you do after reaching specific health and weight loss related goals.

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Start reading labels. This is a big one. Do not be fooled by a food labeled healthy. A lot of the time these foods have artificial sweeteners or added sugar so get good at reading ingredients. If you can not pronounce it, have no idea what it is, or it has a list so long  you don’t have the time to read then I suggest not eating it. A healthy snack bar that is a treat for rewarding yourself are the Kind bars. The sea salt and dark chocolate is my favorite.

Remember this is a journey and forming healthy eating habits does not happen over night. Do not get frustrated! Keep going in that direction of improved health and see yourself there. Get that mental picture of you succeeding and reaching your healthy eating goals not only for you, but the example you can be for your family.

You have no idea how many people you may inspire by having a testimony and leading by example. I work on this everyday in all aspects of life. God has called me to encourage others and share my progress as well as my struggles.  If this information has helped let me know by commenting and sharing.

To your health,

Jenay Green



Simple Healthy Breakfast Options


Being a personal trainer I have had a lot of people over the years say they have a hard time with breakfast.Their concerns are usually that they are not hungry when they wake up. I personally have witnessed in my own life how crucial starting my day with a healthy breakfast has been for me.

I also believe eating a healthy breakfast sets the tone for the entire day. If I eat a sugary breakfast I crave sugar the rest of my day, but when I eat healthy at breakfast I usually carry those healthier habits throughout my day.

Another great reason to start out your day with a healthy breakfast is for the energy needs to perform daily tasks to the best of your ability. Whether you are looking for healthy breakfast options for you or your family I will include the ones I use for my 4 boys as well as myself.

If you are the person that is not hungry when you wake up I would suggest a smoothie or a meal replacement shake. Here are few smoothie recipes to choose from.

Another simple healthy breakfast option is cereal. Do not be fooled most cereal is full of sugar so read labels to find out your ingredients. I like to make my own ceral using nuts, fruit, seeds, and almond milk.

When I talk to clients I joke about Gods fast food being the simplest and healthiest breakfast options available. It is as easy as peeling a banana or grabbing a handful of raw almonds. Now that is fast food!!!

Eggs are one of my favorite options and keep me full longer than some of the other healthy breakfast options. I like them fried or scrambled in unrefined coconut oil . A little sea salt and they are great!

The most important thing is to have these simple healthy breakfast options available so you are not tempted to grab something on the fly. Keep a couple of things in a bag in your car for when you have to rush out the door. Planning ahead always helps me to make healthier choices and keeps it simple.

If this information has helped you in any way I ask that you comment and share!

To your health, Jenay Green

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