Summer Spinach Salad Recipe


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Hello readers! Hope you are having a blessed week so far! I am going to share with you a delicious spinach salad recipe that is perfect for the summer!  Spinach is wonderful for our health , as you know it is a good source of iron. It also has cancer fighting properties, protein, antioxidants, improves digestion, and contains vitamin E, C, and K and fiber.  

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Spinach, Avocado, and Strawberry Salad

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  • 6 cups fresh baby spinach
  • 1 pint strawberries, hulled and sliced
  • 1 -2 avocados, peeled, pitted and diced
  • 4 ounces goat cheese ( optional)
  • 1/4 cup sliced almonds, toasted
  • half a small red onion, thinly sliced

                       You may add chicken, tuna, or salmon for protein.

Mix all the ingredients together in a large bowl and drizzle with a balsamic dressing  and serve.

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From our heart to Yours!



Refreshing Fruit Salad Recipe


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Hello Everyone! I am back! Did you miss me?  Today I am going to be giving you all a refreshing fruit salad recipe to try. This is a nice light meal or snack that won’t weigh you down and will cool you off during this summer heat. A fruit salad is also a tasty way to give your body the vitamins, nutrients, and enzymes that it needs.

You will need:

A large bowl

1 Fresh pineapple chopped

1 or  2 packages of strawberries

1  or  2 packages of blackberries

3  Kiwi chopped

1 or 2 packages of blueberries

1 seedless watermelon chopped 

Cut up  pineapple, kiwi, and watermelon and pace aside. Pour berries in the bowl. Add in chopped fruit. Mix together. Drizzle with agave. Mix together ingredients. Place in the refrigerator to chill.

Serve and enjoy

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From our heart to Yours!



Cool off with Frozen Fruit Bars


Green Smoothie Protein Popsicles

Green Smoothie Bars

4 frozen bananas, handful of spinach, 3 tablespoons of agave, and 1 cup of almond Milk.

Blend until smooth and creamy and pour into popsicle molds. Freeze and serve

Makes 6 bars

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Mango, Strawberry Banana Fruit Bars

1 Cup Fresh or frozen mango chunks, 1/2 cup fresh strawberries, 1 banana, 1-2 teaspoons of  honey or agave.

Blend until smooth and creamy and pour into popsicle molds. Freeze and serve

Makes 6 bars

Hope you enjoy these cool and refreshing fruit bar recipes

From our heart to yours!



Keys to Staying Hydrated this Summer


Hello everyone! I want to welcome you back to the blog.  I hope you all are doing well and staying healthy. Since its summer time it is more important than usual to stay hydrated . Did you know that cucumbers and other fruits and vegetables can help you stay hydrated?  Cucumbers contain 96% water. Watermelon, which is a summertime favorite, also contains 96% water.  Pineapple; a more tropical fruit selection, contains 95% water. Lettuce contains 94% water. Make sure to choose romaine lettuce and not iceberg lettuce.  Tomatoes are another vegetable to help you to remain hydrated as they contain 94% water.






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Hope you find these tips helpful. From our heart to yours!




Spring Renewal for the Body


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It’s a new season! Time for a Spring cleaning for your body. I have created a list of tips below.

Juicing helps to detox the body and gives your body energy

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Increase your water intake. Be sure to add lemon to your water to help with digestion and detoxing.

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Add dark green vegetables to your daily diet.

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Add salmon to your diet which provides protein and Omega 3 for your body.

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Get up and move your body! Try some daily cardio. Go for a nice walk or run.

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From Our Heart to Yours


Do You Know the Benefits of Blackberries?


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Blackberries provide the following health benefits for your body:

Contain antibacterial properties

Help to strengthen the immune system

A good source of Omega 3 

Reduces inflammation

Contains Vitamin K and Vitamin C

Helps with short-term memory

Excellent source of fiber

Has anti- cancer properties


Lowers cholesterol 

Helps to regulate the menstrual cycle

Boosts energy

Improves eyesight

Aids in preventing heart disease

Contains UV protection for the skin

Try this blackberry recipe:



   Blackberry Spinach Salad

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                                                                                8 cups baby spinach

                                                                             1 cup walnuts or pecans

                                                                             1 pint fresh blackberries

                                                                            Blackberry balsamic vinaigrette

                                                                           To make the blackberry balsamic vinaigrette:

                                                                            1/2 cup blackberry juice

                                                                             1/4 cup extra virgin olive oil

                                                                             2 tablespoons of balsamic vinegar 

                                                                            1/2 teaspoon dried thyme

                                                               Toss together all the ingredients. Drizzle with the                                                               blackberry balsamic vinaigrette. Serve and enjoy


Non Dairy Calcium Rich Foods


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Hello everyone! We took a mini sabbatical but now we are back and ready to continue providing you with the best nutritional information! Today’s topic is non dairy calcium rich foods.  There is a myth that milk and other dairy products are the main sources of calcium. Plant based products and other foods provide a huge amount of calcium as well. Below I have listed several that you can add to your daily diet.

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Butternut Squash

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Collard Greens

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We hope you find this list helpful! 

From Our Heart to Yours

Do You Know the Benefits of Raw Honey?


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Everyone knows that raw honey helps to soothe a sore throat and is used as a natural sweetener, but do you know the other health benefits  raw honey provides?

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Raw honey helps to heal and benefit the body in several ways!

Great source of antioxidants.

It helps to heal wounds, burns, and cuts.

Great for your skin. Can be used as a face mask.

Improves digestion.

Helps to boost energy.

Contains Cancer preventative properties.

Provides natural enzymes for the body.

Raw honey contains potassium, magnesium, zinc and iron.

It has B vitamins as well as vitamin C.

Contains antifungal and antibacterial properties.

Increases cell renewal.

Helps to prevent eczema.

Reduces acne scars.

Prevents psoriasis 

Soothes coughs.

Hope that you find these tips about raw honey helpful!

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From our heart to yours!

Worship the Lord your God and his blessings will be on your food and water. I will take away sickness from among you

Exodus 23:25 

Health Benefits of Celery



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Celery leaves provide the body with Vitamin A, while the stems are a great source of B1,B2, and C.

Acts as a diuretic to flush out excess fluid from the body due to the amount of sodium and potassium it contains.

Contains anti- inflammatory properties.

Lowers blood pressure and cholesterol .

Helps to fight and prevent cancer.

The juice from celery rids the body of kidney stones.

Aids in proper digestion.

Provides a natural sodium (salt) that is healthy for the body. 

Alkalizes the body to balance the PH levels.

A good source of fiber.

Boosts the immune system.

Try this Juicing recipe!

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Celery, Cucumber, Apple, and Lemon juice

1 Cucumber

1 Apple

2 Celery Stalks

1/2 Lemon

Ginger (optional)


Wash off vegetables and fruit.

Juice the cucumber, apple, lemon, and ginger.

Pour in a cup room temperature or over ice.


From our heart to yours