The recipe for a Breakfast Smoothie seems like a good breakfast alternative. And if you have the ingredients prepped and ready to be blended it seems like a pretty quick recipe as well. Enjoy!

Ingredients

* 1 banana
* 1/2 apple
* 1 kiwi, peeled
* 1/2 cup frozen mixed berries
* 1 cup orange juice
* 1/2 cup soy milk
* 1/2 cup nonfat plain yogurt
* 1/2 cup tofu
* 3 tablespoons unsalted natural peanut butter
* 2 tablespoons aloe vera juice
* 2 tablespoons flaxseed oil
* 1 teaspoon barley grass powder (optional)

Directions

1 In a blender, combine banana, apple, kiwi, mixed berries and orange juice. Blend until smooth. Add soy milk, yogurt, tofu, peanut butter…Keep reading.

In this final installment of our sexy arms series we’re going to look at how do we get those deltoids in tip top shape. Yes i know deltoids are technically shoulder muscles, but since we’ve worked on the biceps and triceps we can’t have our deltoids looking all shabby.

Once again we turn to YouTube for a little instruction:

1. Alternating Dumbbell Raises

2. Alternating Lateral Dumbbell Raises

3. Cable Lateral Raises

4. Ball Push-Ups

Well, when I was looking for a soup recipe I came across this recipe for African Sweet Potato Stew and it seemed like a good fit for obvious reasons. Enjoy!

Ingredients

• 1 tablespoon olive oil
• 1 large onion, chopped (about 2 cups)
• 2 cups chopped cabbage (to save time, use packaged slaw mix)
• 3 to 4 cloves garlic, minced
• 1 18-ounce can sweet potatoes, drained and chopped
• 1 14 1/2-ounce can tomato wedges or diced tomatoes, undrained
• 1 1/2 cups tomato juice
• 3/4 cup apple juice
• 1 to 2 teaspoons grated fresh ginger root
• 1/4 to 1/2 teaspoon red pepper flakes
• 2 cups frozen cut green beans
• 1/3 cup natural peanutbutter

Directions

1. Heal oil in a large skillet over medium-high heat.
2. Add onion; Cook, stirring, until tender, about 5 minutes.
3. Mix in cabbage and garlic; Cook, stirring, until cabbage is tender-crisp, about 5 minutes.
4. Stir in sweet potatoes, tomatoes, tomato juice, apple juice, ginger, and red pepper flakes….Keep reading.

In part one of our “Sexy Arms” series we showed you how to get those triceps in shape. However it doesn’t do you any good to have sexy triceps if your biceps are lacking. So this week we’re going to turn to YouTube once again to demonstrate the bes biceps exercises for women:

1. Barbell Curls

2. Dumbbell Curl

3. Cable Curls

4. EZ Bar Curls

Weekends are the time to add a little fun to the diet. If you try to eat really well during the week then there’s no reason you can’t relax a bit on the weekends. Here’s a recipe for Chocolate Chip Muffins from Mr. Breakfast. Enjoy!

Chocolate Chip Muffins

(12 servings) Printable Version

* 2 cups all-purpose flour
* 1/3 cup light-brown sugar
* 1/3 cup sugar
* 2 teaspoon baking powder
* 1/2 teaspoon salt
* 2/3 cup milk
* 1/2 cup butter — melted and cooled
* 2 eggs – beaten
* 1 teaspoon vanilla
* 1 package (12 oz) chocolate chips
* 1/2 cup walnuts or pecans — chopped

Preheat oven to 400 F. and grease up twelve muffin cups…Keep reading.

Here’s a great sandwich alternative from the Food Network. I would use whole wheat tortillas and perhaps spinach instead of lettuce as a way to get in some veggies and whole grains, but other than that the recipe seems really tasty. If anyone tries it let me know.

Enjoy!

Ingredients

• Four 10-inch flour tortillas
• 8 to 12 trimmed leaves of green or red leaf lettuce, washed and dried
• 12 ounces sliced cooked turkey breast
• 12 slices apple-wood smoked bacon, cooked
• 1 vine-ripened tomato, cored and cut into 16 wedges
• 1 ripe Hass avocado, peeled, pitted and cut into 16 slices tossed with 2 teaspoons lime juice
• Kosher salt and freshly ground pepper
• 1 cup arugula or watercress, washed and dried
• 1/2 recipe Ranch dressing, recipe follows

Directions

Wrap tortillas in barely damp, doubled layers of paper towels and microwave on high for 45 to 60 seconds. Alternatively, heat the tortillas individually in an un-greased large skillet over medium heat.

Lay the tortillas on a cutting board and start to layer the ingredients. Fan the leaf lettuce on the top three-quarters of each tortilla then lay the turkey slices on top, followed by the bacon, tomato, and avocado. Season with salt and pepper, to taste. Top with the arugula and some of the dressing. Fold up the bottom quarter of the tortilla and then start to roll each sandwich into a cone shape. Secure the tortilla with a toothpick...Keep reading.

I’m all about having sexy, sleek arms. Once upon a time in my life (definitely not now) had sleek, toned arms. Not to muscular. No waving flags. They were just right. So today we’re going to look at the best triceps exercises for women and we’re going to use YouTube to show you how they’re done:

1. Triceps Dips

2. Dumbbell Triceps Extensions

3. The Skull Crusher

4. Close Grip Push Ups

Pancakes always make a good Sunday breakfast. You just can’t go wrong with a nice, fluffy, golden pancakes. In honor of the upcoming Vancouver Winter Olympics this weekend’s recipe is Fluffy Canadian Pancakes from allrecipes.com. Enjoy!

Ingredients

* 1 cup all-purpose flour
* 1 tablespoon baking powder
* 1 cup milk
* 3 egg yolks
* 3 egg whites

Directions

1. In a medium bowl, combine flour and baking powder. Stir in milk and egg yolk until smooth.
2. In a large glass or metal mixing bowl, beat egg whites until stiff peaks form. Fold 1/3 of the whites into the batter, then quickly fold in remaining whites until no streaks remain…Keep reading.

I love a good chicken salad or tuna salad or salmon salad, hell add turkey to the list. Something about noodles, fish or fowl, mayo and assorted seasoning that makes me a happy girl. Check out this Rotini Chicken Salad recipe from Allrecipes.com. Enjoy!

Directions

1. Fill a pot with lightly-salted water and bring to a boil. Cook the chicken breast in the boiling water until no longer pink in the center and the juices run clear, about 10 minutes. An instant-read thermometer inserted into the center of the chicken breast should read at least 165 degrees F (74 degrees C). Cut the breast into cubes and spread in a single layer on a plate; place chicken in refrigerator for 1 hour, or until completely cooled...Keep reading.