Getting Your “Perk” Back!


Feeling sluggish, tired, run down, and having little to no “get up and go” can make for rough mornings and exhausting afternoons and evenings.  Those crucial times of the day when you need the most energy, and a clear head to carry out your everyday rituals of caring for the family, work, kids activities, so on and so on…can be almost unbearable if you feel like all your motivation has been zapped.

The most common reasons we lose the pep in our step are poor diet, lack of sufficient sleep, not exercising and of course stress. Here are a few ways to help you fight these feelings of fatigue so that you can perform at your best, and not spend your days daydreaming about your bed! 🙂

  • First, lay off the sugary carby breakfasts such as high sugared cereal, pastries, and fattening sugary coffee drinks. All these things make you feel charged and great for about an hour or two…and then you crash. Try a breakfast high in protein such as eggs and turkey bacon, or a protein shake. Eat a mid-morning or afternoon snack to help maintain your energy, and make sure that it’s a healthy high protein, high fiber snack such as pistachios or almonds.
  • Keep your immune system strong so you can fight off illness by taking a daily multi-vitamin. Women who are pre-menopausal should take one which also contains iron.
  • Get at least 7 to 8 hours of sleep a night as habitual sleep loss can lead to chronic drowsiness.
  • Get your 8 glasses of water a day. Not only does it keep you hydrated, it also keeps your body’s systems running smoothly and cuts down on wrinkling of the skin!
  • Try some deep breathing exercises to get rid of stress. Take in a deep slow breath for 2 seconds, then slowly breathe out for 4…repeat for one minute.
  • Walk at least 10 minutes but preferably 30 minutes a day. This will make a huge difference in your energy level, and if you do this when you actually are starting to feel tired, you’ll increase your energy level for up to 2 hours! Walking is also an excellent way to clear your head. 🙂

Making these simple adjustments to your daily lifestyle can be beneficial to your physical health in addition to your overall well-being. Have a healthy M-powering day!

(sources: Dr. Mehmet Oz and Dr. Michael Roizen;


The Dirty Dozen Produce Report

According to the Environmental Working Group’s yearly “Dirty Dozen” report, apples and celery are still agriculture’s dirtiest pieces of produce.  The report names the fruits and vegetables that rank highest in pesticide residue.

The report also created a new category this year called “The Dirty Dozen Plus” which highlights produce that did not meet traditional dirty dozen criteria but are still contaminated with organophosphate insecticides, which are toxic to the nervous system.

The Dirty Dozen list:
1. Apples

2. Celery

3. Sweet bell peppers

4. Peaches

5. Strawberries

6. Imported nectarines

7. Grapes

8. Spinach

9. Lettuce

10. Cucumbers

11. Domestic blueberries

12. Potatoes

And on the “Dirty Dozen Plus” list:

+ Green beans

+ Kale/collard greens

Although the chronic health effects of pesticide intake have not been widely studied, toxins appear to be connected to a prevalence of diseases, including cancer. And some studies suggest pesticide intake, especially in the prenatal stage, can cause neurological developmental problems in infants.

To reduce your exposure to the harmful chemicals found in pesticides try buying the organic versions of those fruits and veggies found on the dirty dozen list.

Below is a list of the “clean 15” report

1. Onions

2. Sweet corn

3. Pineapples

4. Avocado

5. Cabbage

6. Sweet peas

7. Asparagus

8. Mangoes

9. Eggplant

10. Kiwi

11. Domestic cantaloupe

12. Sweet potatoes

13. Grapefruit

14. Watermelon

15. Mushrooms

Healthy Living Recipe Of The Day: Healthy Shrimp Scampi

(recipe courtesy of


4 tsp olive oil
1 1/4 pounds med shrimp, peeled and deveined (tails left on)
6-8 garlic cloves, minced
1/2 cup low sodium chicken broth
1/2 cup dry white wine
1/4 cup fresh lemon juice
1/4 cup + 1 T minced parsley
1/4 tsp salt
1/4 tsp freshly ground pepper
4 lemon wedges


In a large nonstick skillet, heat the oil. Saute the shrimp until just pink, about 2-3 minutes. Add the garlic and cook stirring constantly, about 30 seconds. With a slotted spoon transfer the shrimp to a platter and keep them warm.

In the skillet, combine the broth, wine, lemon juice, 1/4 cup of the parsley, the salt and pepper; and bring it to a boil. Boil uncovered, until the sauce is reduced by half.

Spoon the sauce over the shrimp. Serve garnished with the lemon wedges and sprinkled with the remaining tablespoon of parsley. Tells You Why Pan-Fried Meat Could Kill You

check out the article below from about why pan-fried meat can be deadly for men.

Bad news for us guys: Apparently our tongues and prostates have very different tastes. New research has found that some of our favorite foods and cooking methods, like pan-frying red meats, are the ones that are worst for us.

That’s not exactly breaking news, but we didn’t have the hard-fast statistics before. They are quite startling as researchers found that men who consumed more than 1.5 servings of pan-fried meats per week boosted their risk of advance prostate cancer by 30% and those who bumped up their servings to 2.5 were in the 40% range.

While red meat isn’t your prostate’s ideal choice, the study did show that pan-frying poultry was also linked to prostate cancer. Previous studies indicated that pan-frying fish also presented the same risks.

As far as the specific red meats were concerned, hamburgers were deemed bad for prostates, but steaks weren’t. It’s unclear why, but an early guess is that burgers can get to a higher internal and external temperature faster than steak.

Low and slow is one of the best methods of cooking meat. Maybe it’s time we embraced it instead of the fast and furious methods of the barbecue and frying pan.

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