Cinnamon Coconut Smoothie

cinnamoncoconut smoothie pic

Coconuts are a rich source of electrolytes and potassium. They’re also packed with healthy goodness that includes magnesium, calcium and a range of vitamins. As a source of lauric acid, coconuts have antiviral and antibacterial properties that support proper immune system functions and help protect you.

Some studies also connect coconut products with healthy hormone production, weight maintenance, bone health, prevention of fatigue and a reduction in joint and muscle inflammation.
BTW for all the pregnant ladies out there (or those planning to get pregnant) incorporating coconuts in your diet is especially important for you and your baby. Coconuts nourish and prepare your body and help boost the production of healthy breast milk.

Try this smoothie as a way to add in coconut to your diet…

Cinnamon Coconut Smoothie

Ingredients:
1 cup of water
1 cup of ice
1 banana
1 tsp of cinnamon
2 tbsp of coconut flakes
1 tsp of flaxseeds
2 scoops of organic vanilla protein powder

Blend and enjoy!

XOXO

Tara Liz

To get started  contact Tara Liz at(646)-833-7644 or via email taraliz@healthystepsforward.com. 

www.healthystepsforward.com

 

Valentine’s Day Recipe + Special Promotions

nobakeenergybites

Hi Friends,
I came across this AMAZING recipe while working at a health fair yesterday, and with February 14th around the corner the timing was perfect! <3
These delicious guilt-free Valentine’s Day treats are something you can share with your loved ones this weekend…
Enjoy, and don’t forget to check out my special promotions toward the end of this newsletter.

NO BAKE ENERGY BITES
These delicious little no bake energy bites are the perfect healthy treat!
YIELD: ABOUT 3 DOZEN
PREP: 10 MINS TOTAL: 10 MINS
INGREDIENTS:

  • 1 cup (dry) oatmeal (old-fashioned oats)
  • 2/3 cup toasted coconut flakes
  • 1/2 cup peanut butter or almond butter
  • 1/2 cup ground flaxseed
  • 1/2 cup dark chocolate chips or cacao nibs (optional)
  • 1/3 cup honey
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon vanilla extract

DIRECTIONS:

  1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
  2. Once chilled, roll into balls of whatever size you would like. (Mine were about 1″ in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
  3. Makes about 20-25 balls.


EASY 
INGREDIENTS: CHIA SEEDSDARK CHOCOLATECOCONUT FLAKESGROUND FLAXSEEDHONEYOATSPEANUT BUTTERVANILLA EXTRACT

Valentine’s Day Special Promotions

$50 off any monthly packages


$25 off 
the Tara Liz Healthy Steps Reset 
Detox

Valentine’s Offers Expire February, 28th!

To get started  contact Tara Liz at(646)-833-7644 or via email taraliz@healthystepsforward.com. 

Wishing you a very Happy Valentine’s Day! 

 
With Love,
Tara Liz

Tara Liz’s Fit & Lean Challenge starts Monday!!

Fit and lean 2.0

Hello Friends,
 I hope you all had a great week and are enjoying the weekend!
Just wanted to send one last reminder that my Fit & Lean Challenge starts Monday, February 2nd.
It’s a great way to get back on track after indulging during the Superbowl this weekend! Plus before you know it the spring will be here!This program is extremely affordable ($30), and is an effective way to start the new year with some fresh momentum and motivation. This jump start can make reaching your health and weight-loss goals a reality in 2015!

Sign up now and grab your spot!!
Feel free to pass along the below link to your colleagues, friends or even family members.
This program is open to the public, and the group is growing by the day…. time to get on board!
If this program isn’t for you and you would like something more personal here is the link to my other awesome programs…http://taralizhealthystepsforward.com/taralizprogram/one-one-coaching.php

Let me know if you have any questions. Wishing you health, love and happiness always!
All the best,
Tara Liz

To get started  contact Tara Liz at (646)-833-7644 or via email taraliz@healthystepsforward.com. 
 

 

Tara Liz’s Holiday Health Tips

 frosty
Hello friends, happy holidays!

I hope you are enjoying the early days of this festive season. Although it is a magical time of year, it can also be a bit stressful… making it hard to maintain health as a priority. From running store to store buying presents, traveling to see friends or family and attending holiday parties… it’s very easy to find yourself rundown. For this reason, it’s especially important to boost your immune system and remain laser focused on your health. There is nothing fun about being sick in bed on New Year’s Eve…

Tips to Stay Healthy this Holiday Season:

 
1. Eat a Healthy Breakfast
Start your day with lean protein, vegetables, whole grains and/or fruit. For example: Oatmeal with berries, a protein shake, smoothie or eggs with veggies.
Bonus Tip: Eat an apple a day and you will keep the doctor away. You can add this to your smoothie, juice or enjoy with delicous almond butter.
.
2. Get Moving
Do not skip your workouts! Make sure to exercise at least 3 times a week, even if it’s for twenty minutes. Exercise is good for the body and brain — and new research suggests it could boost your immune system and possibly even help it guard against cancer.

3. Add in Garlic

Garlic is medicine and it’s important to eat it to prevent sickness. It also adds a delicious flavor to meals. Garlic contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer. Aim for two raw cloves daily. Add garlic to your eggs, spinach, pasta sauce or fish.

4. Stay Hydrated
Aim for 6-8 glasses of water daily. If you are going to be drinking alcohol, drink one cup of water for every drink you have. And Add lemon to boost your immune system!
5. Greens! Greens! Greens! 
Add in greens to at least 2 out of 3 of your meals. Greens will keep your body alkaline, uplift your mood and boost your immune system. They contain antiviral and antibacterial agents that keep you disease free.
Bonus Tip: Adding the following cruciferous vegetables to your daily plate is like taking an anticancer pill: arugula, beet greens, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, horseradish, kale, kohlrabi, mustard greens, radishes, red cabbage, turnip greens, or watercress.

6.) Find time to relax, de-stress and aim for 7-8 hours of sleep 
Deep breathing exercises like Dr. Weils 4-7-8 breathing techniques can help with reducing stress so that you don’t get run down.  Unwind by taking a warm shower or bath at the end of the day. Turn off your phone, tv and disconnect from your day. This will help you sleep like a baby.
7. Eat More Fish
Don’t skip shellfish, unless you are allergic of course. Shellfish such as oysters, lobsters, crabs, and clams contain selenium which helps white blood cells produce cytokines. Cytokines are proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.
8. Drink Tea Daily
Tea is not only soothing and relaxing but it will also help you stay healthy this season.
People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that’s responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too. Enjoy several cups daily!
Bonus Tip: To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.

 
9. Swap out Potatoes for Sweet Potatoes
Skin is an important part of your immune system. It a crucial organ, covering an impressive 16 square feet. Skin serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. “Vitamin A plays a major role in the production of connective tissue, a key component of skin. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.
Aim for a half-cup serving, which delivers only 170 calories but 40% of the DV of vitamin A as beta-carotene. They’re so good and will help fight sugar cravings as well! Think orange when looking for other foods rich in beta-carotene: carrots, squash, canned pumpkin, and cantaloupe. Check out my Baked Sweet Potato Fries Recipe here.
 
 
10. Enjoy Mushrooms
For centuries, people around the world have turned to mushrooms for a healthy immune system. Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection.
Shiitake, maitake, and reishi mushrooms appear to give your immunity the biggest punch. Eat at least ¼ ounce to 1 ounce a few times a day for maximum immune benefits. Add a handful to pasta sauce, sauté with a little oil and add to eggs for breakfast.

Stay healthy this holiday season and have fun!! Warm wishes to you and your family.
 
Best,
Tara Liz

Mood Boosting Berry Smoothie

taramood

Hello Friends,


Happy November!  I hope you’re fully adjusted to the time change. Even small changes to our daily routine can throw us for a loop. With the days getting longer and darker, it becomes harder for us to maintain the same energy level as we would like to. Have no fear… there is a Healthy Step Solution!

My Mood Boosting Berry Smoothie is delicious and will energize you, keep you healthy and help you start your day off right! Enjoy!

Health Benefits: 

Enhances Mood

Increased Energy, Memory & Stamina

Reduction in Hormonal Embalance

Improve Choleseterol Levels

Metabolism Booster

Full of  Vitamins, Omega 3’s & Calcium

High fiber content

Boosts Fertility

Improves Skin & Hair Skin, Teeth & Bones

Cancer Prevention

Aids Digestion & UT health

 

Mood Boosting Berry Smoothie

moodboostingberrysmoothie

1 Banana

1 Cup Frozen Mixed Berries

1 Tbsp. Coconut Oil

1 Cup of Coconut Water

1 -2 Scoops Protein Powder

1 Cup Spinach

1 Tbsp. Flaxseeds

1 Cup Ice

1 Tsp. of Maca Powder

It’s especially important during the winter months to fuel our bodies  with the right nutrients, so that we keep our immune system strong. Smoothies are an easy way to incorporate vitamins and minerals but it’s also important to eat well balanced meals and load up on vegetables, fruit, healthy fats, whole grains and lean protein. Limit processed food as much as you can.

If you need help getting a jumpstart check out my ten day cleanse or contact me to create an individualized plan to keep you healthy this winter.

Live healthy, feel amazing, love your life!  

XOXO

Tara Liz