Spices: Cumin, garlic powder, paprika, chili powder and/or cayenne pepper for heat
Optional: diced jalapenos, canned or fresh
Tip: for a chili that approaches salt-free, substitute water for the beef broth

Instructions: Brown bacon and ground turkey together in the skillet. When both are browned and cooked through, transfer to the chili pot, leaving the drippings in the skillet. Brown the diced onions in the bacon drippings, stirring occasionally. Transfer browned onions and any remaining drippings to the chili pot.

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Does anyone know where I left my umbrella?) In other words, eating lots of berries can ward off dementia and keep your mind functioning more optimally.

I am sure you’re wondering, why berries? What do they have in them that make this so? It all comes down to flavanoids, a type of antioxidant that fends off the free radicals harmful to your brain cells. But, as usual, researchers caution that these positive results could be associated with broader healthy habits. They actually top the charts in the in antioxidant power, protecting your body against inflammation and free radicals, molecules that can damage cells and organs.

They are also loaded with fiber, which helps keep you feeling full, so you of course, eat less. And they can also help keep you regular!

To get the optimal health benefits of berries, eat two to three types of fresh, frozen or dehydrated berries each day. Incorporate berries into your smoothies, cereals and other foods. I will give you a list of berries and the vitamins and minerals they are rich in.

Strawberries: contain more vitamin C in a one-cup serving than one orange, and are particularly high in folic acid.

Blueberries: contain 20 types of anthocyanin, antioxidants that give berries their blue-violet and red colors. Other berries contain only three to four.

Blackberries, Raspberries, Boysenberries each contains 8 g of fiber in one cup, one-third the daily recommended amount (25 g).

Cranberries not only combat urinary tract infections by preventing Escherichia coli bacteria from sticking to cells in the urinary tract, but they also are a natural probiotic, supporting healthy bacteria that grow in the gastrointestinal tract and aiding in digestion.

With all of these healthy, brainy benefits, why wouldn’t you eat 2 or 4 or 10 servings a day? They are yummy and the keep your mind beautiful. Enjoy!

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Chia seeds first became popular among runners, cyclists, triathletes and other athletes, seeking the secret to Tarahumara endurance. But soon the trend also caught on with food bloggers, chefs, foodies, and generally health-conscious people. Now, chia seeds are commonly included in energy bars and drinks, and many other food items.

There are fabulous health benefits associated with chia seeds, such as, they are incredibly nutritious, with significant concentrations of protein, fiber and several essential minerals. Just 1 tablespoon of chia seeds contains 5 grams of fiber, 3 grams of protein, 2282 mg of Omega 3 and 752 mg of Omega 6 fatty acids!
A significant concentration of fiber combined with their ability to absorb 10 times their weight in water also makes chia seeds excellent for maintaining regularity.

With an amazing nutritional profile, mild flavor, and impressive versatility, it’s hard to think of a reason NOT to incorporate more of these super seeds into your diet! They make a great addition to smoothies. You can also use them as a thickner for puddings and sauces! Who would’ve thought alfredo sauce could have any healthy benefit? Well, it does now!

Chia seeds can also be combined with water to make a “chia egg” which is a gel-like mixture that’s perfect for baking.

And now for my favorite health benefit, weight loss! Chia seeds help reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper. They can also help your diet by making you feel full. This is because they absorb 10 times their weight in water, forming a bulky gel.

These are just a few of the many health benefits you can receive from chia seeds. Don’t wait, go to the health food store and start reaping the benefits now!

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The possibilities for fun are endless, and staying active during the colder months of the year is a great way to teach your children good habits later in life.

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With origins in karate, kickboxing is a martial art that involves controlled kicking and punching movements typically delivered from a standing position.  Requiring repeated bursts of movement, kickboxing promotes a healthy heart by providing a cardiovascular workout. The kicks and punches that make up the main kickboxing movements cause your heart to pump blood more rapidly, especially when done in exercise stretches that last 30 minutes or longer. Over time, this increased heart rate results in a stronger, more efficient heart.

As with most total-body workouts, kickboxing requires increased physical activity that burns fat (up to 750 calories an hour), tones and builds muscle and can lead to weight loss.

Just as a ballerina who practices dance moves every day increases her agility, so also can you increase your body’s flexibility and coordination with kickboxing. Most people lose flexibility and coordination as a natural part of the aging process, as well as from inactivity, but kickboxing can help to combat this loss of agility.

And now for my favorite benefit, the release of aggression!  Sometimes the best way to release stress after a hard day at work is not a cold beer, but some intense physical activity.   Kickboxing offers a healthy way to get out some of the day’s frustrations out of your system, which will also help you get a better night’s sleep and improve mental clarity.  Just think, how excellent of a release it is to mentally beat up your boss on the pads.  The group atmosphere of kickboxing is even more effective in releasing endorphins.

There’s nothing sexier than being able to kick some butt, and look great doing it. The intensity of kickboxing means you’ll see improvements and results quickly.  So, get that monotonous monkey off your back and try something new!

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Hopefully I’ve motivated at least a few of you to consider upgrading your gym clothes. I promise you that when you feel like you look good, you will be much more motivated to hit the gym every day.

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Here are some common ingredients that are found in most energy drinks:

Caffeine, we all love it. It’s mostly found in coffee and soft drinks. Though it’s also found in a lot of energy drinks as well. It has been suggested that that a combination of caffeine and taurine provides a mental and physical boost that one would hope to obtain after drinking an energy drink. But, beware there are many side effects if you consume too much caffeine. We’ll talk more about that later.

Taurine is a type of amino acid that is most commonly found in energy drinks, and enhances neurological function. It is also used as a dietary supplement and can be found naturally in fish, meats and even breast milk. It can aid the body by regulating water and mineral salts in the blood, and can help with neurological development. However, more studies are needed to determine the long term effects of taurine on the body.

Vitamin B. Various vitamin b groups are commonly found on labels of energy drinks, as most of them enhance muscular, metabolic, nervous, and other bodily functions. Depending on each drink’s formulation, the amount of each vitamin may differ. They are water-soluble and can be expelled from the body quickly.
There are a quite a few potential reasons to drink energy drinks, but the number one reason is, it’s a convenient energy boost. They are highly accessible and start to work almost instantly. So if you’re in need of a quick energy boost, an energy drink can be your best friend!

They are also known to maximize your work out. They can help you push your physical limits to the extreme and help you maintain your work out longer.

Ahhh, but then there are the not so great effects of these happy drinks. Such as, weight gain, which shouldn’t surprise you, they are full of sugar. There are also potentially dangerous cardiovascular problems. Those who overdose on energy drinks are at a higher risk for developing cardiovascular problems, such as irregular, rapid heartbeat, and increased blood pressure. The worst case scenario would be heart failure.

Just remember, that while an occasional energy drink can help enhance alertness, too much may actually decrease your ability to function. Nervousness, irritability and anxiety can increase overtime, as well as the uncomfortable and distracting “jitters” common in that of an over-caffeinated person. Insomnia or disruptive sleep cycles can also develop, which can lead to a lower quality of life over all.

Be sure to treat energy drinks as rare, last-resort, energy boosting options rather than part of your regular daily diet.

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Other studies have indicated that the same amount of exercise, also linked with an average three added years of life expectancy, along with a 10% decrease in cancer mortality and a 20% drop in cardiovascular disease, compared with sedentary people.

Seriously? Wow! Even if you have a jam-packed day, get up 15 minutes earlier, spend your lunch break taking a brisk walk, heck, if you can, even walk to work! My point is, no matter what, you can always fit 15 minutes worth of exercise into your hectic day!

So now that we have the good news, just what can you do in 15 minutes? Let’s start with cardio. Getting the heart rate up is easy with a fast-paced walk or moderate jog. You can actually cover 1.5 to 2 miles in a quarter of an hour. Already fit? Try taking the stairs. As always, it’s important to have a good mix of cardio and strength training.

Alternate cardio workouts with resistance training. No gym is needed–a 15-minute circuit using only body resistance can work several major muscle groups. Create your own circuit training course of five of the following exercises: push-ups and squats (alternating with lunges) for the lower body, triceps dips and shoulder presses for the upper body, and crunches for core work. And you’re done!
Bottom line, never discount even a few minutes of exercise. It all does your body good.

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We all know that there is no fitness goal achieved without first cleaning up your diet. Changing your diet is one of the biggest challenges when faced with improving your health. A majority of people are used to eating highly processed foods on a regular basis and breaking away from that can be difficult. The good news is, it isn’t impossible and once you make it a habit to eat clean, it becomes a part of your life.

It’s actually pretty simple, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up our everyday diet.

Eating clean can be a major transition for a majority of people due to addictions to sugar, white bread, and fast food. It takes discipline in order to make eating clean a habit but it is possible and has so many long-term health benefits.

Here are some good tips to get you started:  Eliminate refined sugar, Cook healthy meals, Pack healthy meals rather than dining out, drink lots of water, eat 5-6 small meals a day, eliminate alcoholic beverages (or significantly limits it), and always, always, always eat breakfast!

Give yourself a “cheat day” but remember not to go overboard. Allow yourself a meal out with friends or a special food, but try not to undo all your hard work from the rest of the week.

Enjoy being healthy!

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