Low Sodium Salsa...the perfect game-time snack

Make this salsa to snack on during the game- it's super easy, and healthy! Cut back on the sodium and never know the difference.... Pair it up with low sodium chips for an extra healthy combo everyone will love! Try it at home and add your own 'flavor' if you'd like.

Ingredients
3 large tomatoes
1 onion (small or medium)
4 tomatillas (the little green tomatoes)
1/4 cup chopped jalapeno peppers (you can buy them chopped!)
3 tbsp. chopped cilantro (fresh has more taste)
1/2 lime

Preparation
chop the tomatoes, onions, jalapenos, and add the other ingredients. Squeeze the fresh lime juice into the salsa. It's THAT simple!

You can blend it for a more liquid salsa, and add ingredients like pepper, garlic or oregano depending on your preferences. There's a chef inside everybody! Definitely give this salsa recipe a try- there is NO SALT added! You'll get plenty of salt from the jalapenos and chips. This is one of my all time favorite salsa recipes. Super delicious, and the ultimate healthy salsa.
*If you want it more spicy, let it sit overnight in the refrigerator.

Smile your way to stress relief

Smiling is natural when you're happy, but what about when things get a little too stressful? Next time you feel that stress taking over, relax... and SMILE! Here are a few reasons why you should be smiling- you never know what may come a simple smile.

Smiling can improve your mood! Yep, smiling can put you in a better mood because it tricks your body, and can make you think of happier things... give it a try next time you're in the line for gas!

Smiling relieves STRESS! People who smile look less tired and fatigued than those who don't. It also makes a person seem more approachable.

Smiling makes you attractive! It is a natural instinct for people to be attracted to those who smile. Smiling can also build self-confidence too!

All these benefits of smiling... what are you waiting for? Put a smile on and feel great! It's a free gift that could help a stranger have a great day, you just never know!

How Colorful is Your Plate? (part 4 of 5)

Ok, we're narrowing it down! Hopefully you've incorporated some of these foods into your meals- on to the final two colors! Many red fruits and vegetables are considered a favorite among many, but do you really know what you're eating? These vibrant red foods not only look great on salads, they pack plenty of nutrients too!

What nutrients can I find in red foods?
Lycopene-it can dramatically reduce the risk of developing prostate cancer, and may help prevent it from spreading. Many red foods are also packed with antioxidants that protect your body from age-related diseases and some forms of cancer.

Ideas for Red Foods:

• Red apples
• Red grapes
• Raspberries
• Cranberries
• Cherries
• Strawberries
• Watermelons
• Beets
• Red potatoes
• Red onions
• Radishes

Here's a fun way to incorporate red foods into your life (your kids will love it too!)

How Colorful is Your Plate? (part 3 of 5)

Now moving on to a color that not only provides amazing health benefits, but it can be used in many ways to create healthy meals (and tasty treats to satisfy your sweet tooth!) You can find blue and Purple foods almost anywhere, but watch out for the artificial color and flavor! It's best to stick with natural food when it comes to decorating your plate with color.

What's in blue and purple foods?
Anthocyanin: very powerful antioxidants that can suppress the growth of tumors.
Flavonoids: they play a big role in cancer prevention, can help reverse short-term memory loss, and also helps improve motor skills.

What kind of foods have these benefits?

• Blackberries
• Blueberries
• Dried plums/prunes
• Raisins
• Purple cabbage
• Eggplant
• Purple potatoes

Try incorporating these foods into your daily meals! mixing blueberries into your oatmeal in the morning, mixing in purple cabbage with regular lettuce... you can't go wrong with these delicious fruits and vegetables!

How Colorful is Your Plate? (part 2 of 5)

On to color number two! The GREEN foods are very popular... how many can you name? it's probably more than you think.... either way, this colorful food is yet another one that helps delay the aging process! Read below for more GREAT benefits that will keep you shopping in the produce section!


What nutrients can you find in GREEN foods?
Lutein (an antioxidant) and other cancer fighting nutrients. Lutein helps keep your vision sharp and even rejuvenate your cells! Many green foods are also rich in many minerals like iron, calcium, potassium, and magnesium.

Some Green Foods to Eat:

• Avocados
• Green grapes
• Kiwifruit
• Broccoli
• Green peppers
• Spinach
• Asparagus
• Brussels sprouts
• Green beans
• Zucchini
• Green peas
• Snow peas

Here's a few great ways to add green foods to your meals!

• Add a box of frozen chopped broccoli when cooking the macaroni from a box of macaroni and cheese or other boxed rice/pasta side dishes.
• Put a few slices of avocado on a turkey sandwich.
• Freeze your grapes for a nice treat!
  

How Colorful is Your Plate?

If you like to decorate your meal with bright foods (and who doesn't?!), chances are you are receiving plenty of nutrients that provide some great health benefits! There are 5 groups of 'colors'... I'll give you the first one today and list the benefits, the actual food, AND easy ways you can prepare them!

What's In YELLOW and ORANGE foods?
beta-carotene! this nutrient is responsible for giving certain foods their bright colors. alpha-carotene is also present in these colorful and tasty foods....your body converts these nutrients into vitamin A!

Why is Vitamin A important?
Vitamin A maintains the linings of your organs (eyes, respiratory tract, urinary tract, intestinal tract). Bacteria has a difficult time growing when these tissues are healthy, and it prevents viruses from attacking your body!

Diets rich in alpha- and beta-carotenes have been linked to lower risks of certain types of cancer... and best of all?

They may help slow the aging process! These orange and yellow foods get MY vote for sure! Below is a list of common foods that may be the real fountain of youth!

• Cantaloupe
• Grapefruit
• Oranges
• Mangoes
• Papaya
• Pineapple
• Peaches
• Bananas
• Butternut squash
• Yellow peppers
• Yellow summer squash
• Yellow wax beans

For an easy summer snack, cut up some fruit and keep in in the refrigerator- where you have access to it all the time. You can also cut up yellow peppers to make a nice topping for any salad!

Check Back Soon for the Next Color and Benefits!

GREAT meals - LESS calories!

This salad is a winner for sure. The Avocado Mandarin Salad is super easy to make, VERY low in calories.. and is almost too good to be true! (it even lists your Weight Watchers points... you just can't beat it!)

Give this salad a try, and leave your comments below! I hope you enjoy it as much as I did!

Ingredients:
1 rip avocado, peeled and sliced
1 (11 ounce) can mandarin oranges, drained
1/2 cup coarsely chopped toasted pecans
1/2 cup sliced green onions
4 cups salad greens
1/4-1/2 cup Italian salad dressing
1/8 teaspoon pepper
salt, to taste

Preparation:
1. In a bowl, combine the mandarin oranges, pecans, green onions, salt and pepper.
2. Refrigerate for at least 30 minutes.
3. When ready to serve, place the greens in a salad bowl; top with the avocado slices and orange mixture.
4. Drizzle with the Italian dressing; toss and serve.

Servings: 8

Nutritional information for one serving:
Calories: 136
Calories from fat: 97
Total fat: 10.9g
Cholesterol: 0mg
Total carbs: 10.5g
Fiber: 3.7g
Protein: 2.1g
WW points: 3