Happy Valentine’s Day!

Valentine’s Day is all about love.  

Show your body some love, and try these Valentine’s treats:

High fiber chocolate covered strawberries.

Chocolate covered strawberries are a healthy Valentine’s treat.  The fiber, found in strawberries, helps to slow down sugar digestion, which means less of an insulin spike. It is even more healthy if you use dark chocolate.

To celebrate Valentine’s Day, we are going on a picnic.  I live in Phoenix, Ariz. so we are currently enjoying 80 degree weather.  Perfect time to pack a healthy lunch, get outside, and absorb some Vitamin D.

Easy Picnic Wraps:



Lay out a long piece of tinfoil.  Place tortilla on top of foil.  Layer your tortilla in the following arrangement- spinach, tomatoes, cucumbers, salsa.  Fold your tortilla tightly, like a burrito.  If packing to go, fold burrito in the tinfoil.  Otherwise, dip in hummus, and enjoy!

A Fiber-Rich Recipe for the New Year

 Join the tradition by cooking this simple, delicious recipe of black eyed peas and collard greens.  Both are symbolic of money and are thought to bring fortune in the New Year.

beans and greens

Black Eyed Peas and Collard Greens


  • 1 bunch collard greens, thinly chopped
  • 1/2 red onion, chopped
  • 3 garlic cloves, minced
  • 1/2 lemon juiced
  • 1/4 teaspoon crushed red pepper flakes
  • 2 cans black eyed peas, rinsed and drained
  • 1 tablespoon oil of choice
  • sea salt and pepper to taste


In a large skillet, saute onions and garlic in oil until lightly browned.  Add collard greens and lemon juice, sauté until wilted.  Add black eyed peas, sea salt, pepper and crushed red pepper.  Saute until warmed.

Recipe adapted from Begin Within Nutrition .



  1. Eat more than 5 servings of fruits and vegetables per day
  2. Eat greens with every meal
  3. Simplify your diet, master the basics
  4. Drink more water, challenge yourself with a gallon per day
  5. Practice meditation, try this free app

Have a healthy and prosperous New Year!  

Homemade Popcorn: A High-Fiber Snack

Homemade popcorn is a healthy and delicious snack.  Try it!




  • 1/4 cup organic popcorn kernels
  • 1 teaspoon vegetable oil
  • Seasoning (see table below)


  1. Place ingredients in a brown paper bag.  Fold top of bag down to close.
  2. Microwave 2-3 minutes, or until popping stops.
  3. Jazz up your homemade popcorn with one of the following combinations or create your own.

Jazz it up

One serving = 3 cups so chow down with no regrets!

*Recipe adapted from Food & Nutrition Magazine