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• healthy diet
• eating healthy
• mango benefits
• healthy chicken recipe

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Written by Lisa Jillanza

• Mangoes are an excellent source of vitamins A and C, and they are also an excellent way to replenish potassium lost through exercise or for those who are constantly “on the go.”
• An average-sized mango can even contain up to 40 percent of your daily fiber requirement, thereby being a great way to curb constipation and irregularity.
• Mangoes can also help to prevent certain types of cancer and help to lower blood cholesterol levels, too.

Recipe: Jamaican Jerk Chicken Salad

• ½ cup prepared or purchased honey mustard dressing
• 1 teaspoon finely grated lime zest
• 4 chicken breast halves without skin, boneless
• 1 tablespoon Jamaican Jerk seasoning
• 2 large fresh mangoes
• 10 to 12 cups mixed greens

Stir together honey mustard dressing and lime zest.  Cover and chill dressing while preparing chicken.

Rinse chicken and pat dry; sprinkle with Jerk seasoning.  In a large skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes on each side until browned and no longer pink.  Thinly slice each chicken breast.

Recipe:  Mango Pork

• 2 medium ripe mangoes
• 1 pork tenderloin, about ¾ pound
• Cooking spray or olive oil
• Salt and pepper to taste
• Hot pepper sauce

Put pulp of one mango in food processor or blender. Cut the other mango into small cubes.  Trim pork tenderloin and slice into 1-inch thick medallions.  Flatten slices lightly with hand.  Spray a skillet or medium saucepan with cooking spray or add a small amount of olive oil and heat on medium-high.  Brown pork for one minute on each side. Season each side with salt and pepper to taste.

Reduce heat and cook pork another five minutes to cook through.  Remove to plate and add mango to skillet or saucepan. Cook puree about, scraping

• eating healthy
• detoxification
• detoxify food

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Written by Lisa Jillanza

Because our foods are becoming laced with synthetic ingredients more and more, take this advice when attempting to detoxify your foods and reduce your exposure to these unwanted ingredients.

Clean Your Produce:  Before eating or cooking with any fruits or vegetables be sure to wash them very well.  Washing your fruits and veggies eliminates the chemicals and pathogens from your food's surface and help to eliminate any harmful ingredients.

Watch Your Animal Fat Intake:  Do you know what's in your animal fats?  They are loaded with synthetic hormones, antibiotics, organochlorine chemicals, and other harmful pesticides. Look for low-fat options when buying your foods and be sure to trim all of the fat off of poultry and meats when you buy them.

To eliminate these chemicals in their products, in the mean time you can avoid these chemicals by choosing frozen, fresh or dried foods.

Think Organic:  According to a study done by the Environmental Working Group, your pesticide exposure can be eliminated by 90 percent by avoiding the most contaminated conventionally grown produce including: peaches, apples, bell peppers, nectarines, celery, cherries, lettuce, strawberries, grapes, carrots and pears. 

Choose Whole Foods:  Whole foods are not processed, therefore they have their own natural ingredients.  Choose whole grains and look for food items that say “whole” on them , but be sure to check the labels, just to be sure.

Safer Seafood:  We are exposed to a number of chemicals when we eat seafood, particularly.

• Exercise
• snow exercise
• outdoor exercise

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Written by Lisa Jillanza

Let's face it.  Most of us don't have the luxury of living in a climate where it is warm and sunny 12 months out of the year.  Instead we must learn to deal with all four seasons ,including the dreaded winter.

But, thinking positively, there are plenty of things to do outdoors in the winter where you can burn calories : lots of them!  So, try one of these high-intensity, fun winter activities today:

• Cross country skiing
• Downhill skiing
• Snowshoeing
• Hiking
• Dog-sledding
• Zip lining
• Sled riding : especially if you find a really steep hill!

• Snow tubing

It's important to keep in mind that whatever winter outdoor activity you decide to take part in, it's necessary to dress in layers, remain hydrated and watch for signs of hypothermia.

Remember to warm up first.  Just like you were working out indoors, warming up first before you get started working out outdoors is definitely important.  Colder temperatures can cause your muscles to tighten up, so a proper warm up session will help prevent injury.

When you come in from out of the cold, it's also important to NOT strip down and remove all of your layers.  Give your body time to adjust from your outdoor workout.  Post-exercise hypothermia is possible, so be sure to let your body adjust before taking off all of those layers.

Staying hydrated is also a big one, so be sure to have plenty of water on hand for whatever outdoor activity you choose.

• stay positive
• winter blues
• healthy winter

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Written by Lisa Jillanza

The winter season brings the least amount of sunlight of any time during the year : and people who work indoors get a mere 30 minutes of sunlight a day, compared to 90 minutes of sunlight a day in the summer time.

So instead of sitting indoors and enduring the winter blues, get outdoors, have some fun, and the winter months will fly by!

Get outside:  To fight the winter blues, you have to join the winter blues, or something like that.   Bundle up, build a bonfire and roast some marshmallows.  Campfires don't need to be just for summertime anymore!

Create a positive playlist:  Studies show that when people listen to happy music that their mood increases.  While you clean the house or do the laundry, pump up the jams and listen to some music that puts you in a good mood to fight the blues.

Cheer yourself up with color:  When all you see outside is shades of blue and grey, cheer yourself up by adding a little bit of color to your life.  You don't have to do anything drastic like paint your walls a bright pink or anything, instead fill up some vases with colorful flowers.  Or fill a bowl with fresh lemons and limes for the beautiful yellow and green hues.

Start planning your vacation:  While you may not be able to get away from work or life during the winter months, there's no reason why you can't start planning your spring, summer or fall vacation.  Many people get more pleasure from the anticipation of the vacation, than the actual vacation!  Brainstorm about where you want to go, when you want to go there, what new foods you want to try or what new activities you will try out this year.

Have a snow day:  Snow days can be either indoors or outdoors.  An outdoor snow day includes building snow forts and having a snow ball fight.  While an indoors snow day includes lots of hot chocolate, popcorn, funny movies and family-friendly games.

• healthy new year
• stay healthy
• looking good in the new year

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Written by Lisa Jillanza

Try these quick and easy ways to jump start your new workout regimen in 2017!

• Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day.  If you aren't reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.
• Add jumping to your exercise routine : also known as plyometric moves : to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.
• Spend the extra money to purchase good work out necessities : clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.
• Don't spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.
• Consider the other ways that you can lose weight without really trying : clean the house and burn 200 calories or work in the garden and burn 272 calories.
• Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.
• Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.
• Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.
• Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.