Summer Is Ours!

Be Healthy! Be Happy!

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Crave for a sundae? Make it!

There are lots of ways to make dessert healthy! If you make
fruit the main part of the dish, you can make a dessert that doesn’t have tons
of calories. One I especially love is a play on the classic sundae.


  1. Peel a banana
  2. top it with a few teaspoons of fat-free cool whip
  3. two teaspoons of chocolate syrup
  4. some nuts (for a little crunch and added protein!)
  5. fresh fruit like blueberries, strawberries, or raspberries

This “sundae” has just enough chocolate to satisfy your sweet tooth, but the fresh fruits make it a yummy and healthy choice—you won’t even miss the ice cream or candy toppings!

Seventeen Magazine
“Nutrition Tips From The Biggest Loser Expert!” Seventeen. N.p., n.d. Web. 22 Apr. 2013.

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Raspberry Yogurt Popsicle


  • 2 cups of milk
  • yogurt
  • 2 tablespoons honey, add more to taste
  • 1 pint fresh raspberries


  1. In a large bowl, stir together the yogurt and honey.
  2. Taste and add more honey if you’d like.
  3. Put 1 or 2 raspberries in the bottom of the popsicle molds.
  4. Pour a bit of the yogurt mixture over the berries, then alternate adding berries and more yogurt mixture until you fill the molds. The raspberries are light enough so they’ll suspend in the yogurt wherever you place them.
  5. Freeze for at least 4 hours before serving.

Seventeen Magazine suggested to “dip the top in honey, then granola.”

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Get Glowing!

You may love spending time under the sun, that doesn’t mean your skin does! Catching rays will ruin your complexion, but peaches are loaded with vitamins A and C, which help you stay dewy and smooth all over.

  • 4 to 5 peaches
  • 2 tsps. of honey
  • 2 tsps. of lemon juice


  1. Lightly blend the peaches so there will still be chunks
  2. Mix slightly all together the ingredients with a utensil because you might over blend
  3. Put all in a clear plastic cup(s) or in Popsicle molds
  4. Put in the freezer and wait for about 3 to 4 hours
  5. Take it out and enjoy!

Credit To: Seventeen Magazine
Joel Horowitz
Alyse Levine, R.D.

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The Flavor Quest!

This summer, I know for a fact, it’s going to be BLAZING HOT! Why? Well it’s Houston for goodness sake!
All of us are going to find something cold to eat; ice cream, snow cone, etc. However, we all know that all those goodies comes with A WHOLE BUNCH of sugar, which leads to gaining weight and getting almost all of us….well…moody.
Instead of getting those brand name ice cream (Blue Bell, etc.), why not get some nonfat yogurt?
ALL DEPENDS ON WHAT YOU GET. (Remember: Eating what you REALLY want is okay, as long as you know not to go overboard or get more than you need.)


Here are some stores you can get yogurt at in our area:
303 Memorial City Way, Houston, TX (memorial city mall)
11700 Westheimer Rd, Houston, TX 77077
19901 Kingsland Blvd, Houston, TX 77094
3825 Richmond Ave, Houston TX 77027

Yogurt bingsu, a Korean shaved ice dessert top...

Yogurt bingsu, a Korean shaved ice dessert topped with yogurt ice cream. (Photo credit: Wikipedia)

Swap Your Bread

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Swap Your Bread

Regular white bread or wraps can be loaded with fat and calories, so choose wisely! First, always look for breads that say whole wheat or whole grain. And be sure to look for ones that are high in fiber—bread products with at least three grams of fiber per serving are considered a good source.

These are my favorite healthy breads and wraps to look for at the grocery store:

La Tortilla Factory Low Carb High Fiber Tortillas. (These are only 80 calories, have 7 grams of fiber, and 0 grams of saturated fat!)

Arnold Sandwich Flats.
(With only 100 calories, 0 grams of saturated fat, and 5 grams of fiber, these are a perfect swap to your typical hamburger bun—they’re lower in calories and have double the fiber.)

Arnold FlatBread Pocket Thins.
(These are the perfect alternative to pita bread, since they pack 10 grams of fiber and have 0 grams of saturated fat. Since these are so high in fiber, they’ll keep you much fuller than regular pita bread would.)

CREDIT TO: Seventeen Magazine

Make A Quick Breakfast

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Make A Quick Breakfast

CREDIT TO: Seventeen Magazine
You probably already know that breakfast is the most important meal of the day, but do you know what kinds of foods are the best to have for breakfast? To keep you full until lunch, make sure your breakfast has both fiber and protein in it.
For the mornings when you’re rushing out the door, try one of these three quick breakfasts:

-One apple sliced, with two tablespoons of peanut butter.

-Yogurt (low-fat and low sugar, or kinds that say 0% fat)with one handful of unsalted nuts

-One piece of whole grain toast topped with low-fat cheese.

These thee are all super easy to make in a hurry, and you can eat them on your way to school!

Mix and Match

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Mix and Match

I made this recipe when I had nothing to eat but wanted to eat healthy. One of my best friends used to tell me all the time to “get your butt in the kitchen and make something!” And I did. 🙂
This is not only healthy but it can help satisfy all of your cravings for sweets.
1. Strawberries
2. Bananas
3. 1 tsp or less – Honey or Jelly
4. Pretzels*
5. Nuts*
1. Chop up the strawberries and bananas. It doesn’t matter how many you get, as long as you think it is enough for you. I suggest you chop your fruits into medium to large pieces because it is better to eat it that way and you can some flavor on each without going overboard.
2. Put all the chopped fruits in a bowl.
3. Add a teaspoon or less of honey or jelly. (I chose jelly because I didn’t have honey at the moment.) It’s better if you don’t put too much because (1) it would interrupt the flavor of the actual fruits, (2) it is not always good to have too much sweets, and (3) your “varieties” could be flooded as well and it would get too soft or….it just won’t taste as good.
4. Now add your “varieties”! I crushed the pretzels and sprinkled all around and mix it all together. You can use nuts, such as peanuts or almonds. Go crazy!


And that is basically it! If you added anything to this recipe or have any other crazy yet healthy food ideas, post it or message me so I can post it for you. 🙂
Credit To: Helen N.