About Me

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The way I see it, the time is NOW... for change to come & happiness, health & strength to be found. As of 2012, this has only changed in the way that I have stumbled upon an amazing at home business venture that has given me the avenue to ACTUALLY help transform peoples lives. Funny thing is, that's been my goal all along. So now I not only share who I am here but what I do. The fact is that anyone of you can actually find your happiness & success thru allowing the right connections to occur in your life. If you are on my blog... you made it here because you are looking to shift, strive, smile &/or change. Well now, I can help guide you to do any & all of the above thru personal motivation, life changing products with an outstanding reputation & LONG list of testimonials, substantial savings with our shopping annuity & incredible business opportunities to actually call your own... While never having to leave the security of your current J O B! Never be afraid to give something you know nothing about a chance; at least to hear about it. Then you can make an educated decision to pass it up not an ignorant one. The opportunities exist.

Saturday, May 12, 2012

9 year olds birthday today!!! It's ALL been about my Miranda Panda!!! No work out and not really logging the fuel... ;)

But you DO ALL need to know WHAT Isotonic means... =)

- Broken down to its roots, "iso-" means the same and "tonic" means pressure or tone. When describing solutions meant for consumption, isotonic means having the same fluid pressure as bodily fluids, i.e., the solutions of food entering the small intestine from the stomach for absorption.

The fluid pressure of solutions across semipermeable membranes, like the walls of the small intestine, is generally referred to as having a particular osmolality. It can be said that when solutions on opposite sides of a membrane have the same osmolality, they are isotonic.


Concentration refers to the amount of nutrient dissolved in solvent and is often related to the efficiency of nutrient absorption. Since Isotonix products experience little dilution in the gastrointestinal tract, they arrive in HIGHER concentration and are more EFFICIENTLY absorbed.

Take the product and change how you feel. It's that simple... You WON'T just order it once!


... helping you live your VERY BEST...

Friday, May 11, 2012

NO work out today... had my GOLDEN cocktail of health and started my day.
Later had a thin slice of homemade chocolate/raspberry bread/bar?! (Sooo good)
And lunch was a big homemade salad with lettuce/olives/avocados/chicken breast/bow tie pasta/vinaigrette dressing and water.
Tonight we order out for dinner!!! Have to celebrate!! The "Chicago House of Bounce" jumpy houses have finally arrived!!! Yes folks... the dates are booking FAST!!! Let us know when you want to book yours at the unbeatable rate that we offer!!!


I got an amazing text yesterday!!! My sister... (many of you may know her) has asthma and allergies. Not cool hearing her always sounding like she's got a cold that won't let her rest!!!

She was on her Opc3 Antioxident for TWO days...( Now her symptoms are many and strong, so we were thinking that MAYBE in two/three weeks of being on our suppliment, we would finally see a change of some kind) and she asked if I had her ordering info still available... I asked why??? (Thinking something had been billed wrong) And she proceeds to text me... :

"Think I need 2 order another bottle... this IS working... I can feel the difference"
"My runny nose is not so runny... my breathing is more steady... don't EVEN wake up in the middle of the night coughing..."
"Less itchy eyes and nose... less sneezes when I get a sneezing fit... I feel better somewhat :) AMAZING!!"
"AND not a week yet!!"

I thanked her for having the faith to have tried the GOLD that we have stumbled upon...


I told her that I was so happy for her that she had made my day!! Really!!!

She closed with... "NO Connie... you HAVE made my dayS!!!!"


The Isotonix delivery system

Isotonix products are formulated with the proper balance of fructose,d-glucose, citric acid, potassium bicarbonate and other key ingredients to assure that they are isotonic and effective when properly prepared.

When you ingest non-isotonic nutritional supplements, your body must work for hours to digest and absorb the benefits and a percentage of the nutritive value is still lost. Because Isotonix products are powders, none of the fillers, binders and coatings common to tablets are necessary, greatly decreasing the amount of time and work necessary to absorb a supplement.


Why not get on board and make YOUR 'change' happen from the INSIDE out?!


Thursday, May 10, 2012

Okay... that last post was just so good that I didn't want to post anything else today! But I must keep sharing what I read... Lol...

Today I took my Isotonix cocktail and left the house for a 'walking' school bus with my soon to be 9 yr old daughter. (and a 1/4 of a bagel w/some peanut butter and water) After my 20 min were up to allow for maximum absorption of my supplements, I ate my fuel.
Then took off for a nice short 4 mile run. It went well... got my personal best mile today! ... somewhere near an 8.47 (I think)... it was read out to me in the a.m.
For breakfast after the shower and before my chiropractor's visit... I had a fruit n' nut bar with more water. And when I came back from that, My 21 yr old daughter dropped off an amazing blooming spruce of Orchids and a huge box of bon bons for Mexican Mother's Day! (Which is today...) And yes... I had "1". =)
Lunch was late and a big salad with avocado, olives, bow-tie pasta and vinegrette dressing and my bottle of water.
I'm thinking of maybe having my protein shake for dinner after my girl's softball game tonight.
We'll see...

And here is the helpful and important information that everyone should really be more aware of! I am a firm believer in it and when I can, I get up to 10/11 hours in!!! (No Joke)

5 ways sleep strengthens your heart
We all know how great a good night's rest feels. You wake up feeling refreshed, energized and ready to tackle your day. Unfortunately, this rested feeling is the exception and not the norm for many who live busy lives in the modern world, and it's hurting more than our energy levels—it's also harming our hearts. According to the Centers for Disease Control and Prevention (CDC), more than one-quarter of the U.S. population doesn't get enough sleep, while nearly 10% experience chronic insomnia.

Although it may feel like it, sleep isn't a passive activity, or a luxury for that matter. It's a must for your overall health and well-being, and according to numerous studies, it's essential for a healthy heart. According to the CDC, not getting enough sleep is associated with a number of chronic diseases, such as diabetes, cardiovascular disease, obesity and depression. Together, these four health conditions prove a powerful case that sleep isn't just beneficial, it's vital.

A Good Night's Rest Can Boost Heart Health

-- By Jennipher Walters, SparkPeople Contributor

We all know how great a good night's rest feels. You wake up feeling refreshed, energized and ready to tackle your day. Unfortunately, this rested feeling is the exception and not the norm for many who live busy lives in the modern world, and it's hurting more than our energy levels—it's also harming our hearts. According to the Centers for Disease Control and Prevention (CDC), more than one-quarter of the U.S. population report occasionally not getting enough sleep, while nearly 10% experience chronic insomnia.

Although it may feel like it, sleep isn't a passive activity, or a luxury for that matter. It's a must for your overall health and well-being and according numerous studies, it's essential for a healthy heart. According to the CDC and numerous studies, not getting enough sleep is associated with a number of chronic diseases, such as diabetes, cardiovascular disease, obesity and depression. Together, these four health conditions prove a powerful case that sleep isn't just beneficial, it's vital.

You may think that type 2 diabetes is just about keeping your weight down and eating healthy foods, but research has found that sleep also plays an important role. According to a September 2010 study published in the Annals of Epidemiology journal, people who slept less than six hours a night were three times more likely to develop incident-impaired fasting glycaemia (IFG), a condition where your body isn't able to regulate glucose as efficiently as it should. How does this related to heart health? People with IFG have a greater risk of developing type 2diabetes and are at an increased risk of heart disease and stroke.

Chronic Stress
Stress is another important factor when it comes to having a healthy heart. Other studies have shown that a lack of sleep can decrease glucose tolerance and increase the body's production of cortisol, a hormone produced in response to stress (plus we all know how hard it is to make healthy choices and lose weight when you're stressed!). Additionally, researchers have found that lack of sleep results in a 28% increase in average levels of ghrelin, known as the hunger hormone, leading to increased cravings and consumption of foods, making it even harder to prevent or control type 2 diabetes and therefore heart disease and stroke.

Cardiovascular Disease
There are numerous studies linking insufficient sleep with a number of cardiovascular diseases, including high blood pressure, stroke, coronary heart disease and irregular heartbeat (cardiac arrhythmias).

The most recent shows the negative effects of burning the candle at both ends. Published in the February 2011European Heart Journal, researchers found that sleeping less than six hours a night due to disturbed sleep gives you a 48% greater chance of developing or dying from heart disease and a 15% greater chance of experiencing or dying from a stroke.

An earlier study from December 2008 in the Journal of the American Medical Association found that. Compared with people who sleep seven to nine hours a night, people who don’t get enough shuteye are more likely to develop calcium deposits in their coronary arteries, raising their risk for heart disease. In fact, even after accounting for various other causes, researchers found that when sleep-deprived subjects get just one more hour of sleep per night, they had a 33% decrease in their odds of developing calcium deposits in their arteries. Although they're not certain why sleep helps keep arteries healthy, researchers hypothesize it helps combat stress, and the fact that when you sleep your blood pressure naturally lowers.

The disrupting sleep condition sleep apnea has a particularly strong connection with heart disease, but it's a bit of a chicken-or-the-egg scenario. A January 2007 issue of the Harvard Heart Letter reported that poor sleep can contribute to heart disease, and heart disease can in turn disturb sleep. Poor sleep increases levels of C-reactive protein and other substances that signal active inflammation in the body. It also revs up the body’s sympathetic nervous system, which can strain the heart. On the slip side, sometimes heart disease is a cause of poor sleep, as many people with heart failure may wake up from due to breathing difficulties.

Being overweight or obese puts strains on the body, especially the heart. According to the CDC, research has found an association between short sleep duration and excess body weight in all demographics, including children. It is believed that sleep in childhood and adolescence is particularly important for brain development and that insufficient sleep in young people may adversely affect the hypothalamus in the brain, which regulates appetite. As mentioned earlier, ghrelin and cortisol are also negatively affected when you don't get enough ZZZs. This can cause an increase in appetite, which can lead to overeating and overweight—a major risk factor for heart disease.

Although the relationship between sleep and depression is complex and not fully understood, sleep disturbance and depression have long been recognized as related factors. According to the CDC, recent research has shown that depressive symptoms may decrease once sleep apnea has been effectively treated and sufficient sleep restored. This close relationship—and depression's negative effects on the heart—makes sleep an important factor in heart health.

Sleeping Better for a Healthier Ticker
So now that you know how important sleep is to heart health, what can you do about it? Follow these tips to get the most from your ZZZs!

  1. Pay attention to quality. Ideally, you want to sleep the whole night through (most experts recommend seven to nine hours), but if you find yourself waking up multiple times a night or being exhausted even after a full night of rest, you may have disturbed sleep. See your doctor for more help in pinpointing what's up.
  2. Don't get too much of a good thing. If you regularly sleep more than nine hours a night, it can actually be an indicator of illness or even cardiovascular disease. Again, see your doctor.
  3. Rise and shine at the same time. Our bodies function and sleep best on a regular waking and sleeping schedule, so try to get to bed and get up at the same time every day—even on weekends. Make quality sleep a priority!
  4. Prepare for bed. At least an hour before bed, stop watching TV or playing on the computer. Put on some nice quiet, relaxing music and wind down with a good book or a hot bath. Also, be sure to make your bedroom a serene place you like to be with low lights and calming sounds, colors and images.
  5. Plan your healthy lifestyle around sleep. Alcohol and caffeinated beverages can both have a negative impact on sleep, so limit your consumption of both, especially in the afternoon and evening. Also, be sure that you're not exercising too close to bedtime; morning or early afternoon workouts are better if you have trouble falling asleep.
  6. De-stress daily. Too much stress is bad for your heart and it can disrupt sleep. Take time for you each day.
  7. Get out of bed if you can't sleep. You should use your bed for two things: sleeping and sex. Anything else—including lying awake unable to sleep—should be done somewhere else in your home.
  8. Start a sleep journal. If you aren't sleeping well, make an appointment with your doctor, and then keep a sleep journal for about 10 days before your visit. Write down when you go to bed, go to sleep, wake up, get out of bed, take naps, exercise, and consume alcohol and caffeinated beverages. Your findings should help you and your doctor get you on a plan to better sleep!

Wednesday, May 9, 2012

For the scale to finally be a tool and a dear friend... you KNOW you've gotten were you want to be!! Lol... My pal is keeping a daily vigil on my 1?5lbs and counting (down)!! Weighing in in the morning really helps my choices of fuel through out the day. I know that if I make good choices today... that scale likes me tomorrow. =) It's quite a beautiful relationship, really!

Today's breakfast after my Isotonix cocktail was a banana and water. Maybe in a little bit, I'll have a small meal fix... and the day goes on...

Now that we're done with this last string of low calorie breakfast ideas... My son David forwarded a very good article on six pack!! Yes... it is geared toward men. But there is nothing we can't use in there ladies. Great strategies... I hope that you all get the most out of it and this article helps you get a more clear mind on what you need to do to reach your personal best! Happy Hump Day!!


Discover the best ways to melt your middle and
chisel a rock-hard core
By Adam Campbell, Posted Date: September 8, 2011
The fitness industry is a crazy business, especially when it comes to abs. For example, if you want to reveal your six-pack, you generally have two product choices.

1. The too-easy-to-work method.
You know this better as "5-minute abs!" or some such hype. But if this approach were really effective, even Chris Christie would have a washboard.

2. The so-hard-it-has-to-work method.
Think 60 to 90 minutes of exercise, 6 days a week. Now if you have the time and energy for this kind of regimen, we commend you. But plenty of people are missing one or the other. And that's just reality, not a cop-out.

So we wondered: Could there be an ab-sculpting program that actually works and is doable for most people? For the answer, we turned to Mike Wunsch, C.S.C.S., and Craig Rasmussen, C.S.C.S., creators of Men's Health's newest fat-loss plan, 24-Hour Abs! The answer: "Absolutely," says Wunsch, who teams up with Rasmussen to design the workout programs at Results Fitness in Santa Clarita, California. "That's exactly how we make our living."

One important fact about Results Fitness: Even in a recession, this Southern California gym has expanded. Twice. Why? Because its trainers have developed a fat-loss formula tailored specifically for busy people. (Read: mostly everyone.) The requirements are simple: 30 to 40 minutes a day, 3 days a week. So how do these trainers do it when so many others have failed? They threw out the old guidelines. The new ones they've created are based on 21st-century science and the methods that work best with their clients. Now you can benefit, too.

Don't target your abs to lose fat

Back in 2002, we reported that it would take 250,000 crunches to burn a pound of fat, according to estimates from University of Virginia scientists. We're pretty sure those researchers published that statistic to make a point. But after almost a decade, the point still may not have hit home. "I'm amazed at the number of people who think that simply doing ab exercises will make their belly disappear," says Rasmussen. "That is probably the least efficient way to reveal a six-pack."

Do work every single muscle

"Muscle is your body's primary fat burner," says Rasmussen. Your muscles require energy to contract, which is why you burn calories when you exercise. But resistance training, unlike running or cycling, also causes a significant amount of damage to your muscle fibers. And that's a good thing. "Your body has to expend energy to repair and upgrade those fibers after your workout," says Rasmussen. "And a single total-body weight-training session can boost your metabolism for up to 2 days."

So you shouldn't neglect a single inch of your body. That goes double for the legs, a body part that plenty of men either train just once a week or simply ignore. Case in point: Syracuse University researchers determined that people burned more calories the day after a lower-body resistance session than the day after they worked their upper bodies. Why? Because your lower half houses more muscle. The upshot: "A busy guy's smartest approach is to train his entire body every other day," says Rasmussen. "That allows you to elevate your metabolism maximally all week long, even though you're working out only 3 or 4 days a week."

Don't start your workout with crunches

"You can do lots of crunches and situps and still have a weak core," says Wunsch. "We see that all the time." The reason: Classic ab moves like crunches and situps work the muscles that allow you to flex (that is, round) your lower spine. True core exercises, on the other hand, train the muscles that prevent your spine from rounding. They also allow you to transfer force from your lower body to your upper body (in a golf swing, for example), and vice versa. Core exercises target the same muscles that crunches do, but they also include your hip and lower-back muscles. So what's a true core exercise? One that trains you to keep your spine stable and in its natural alignment. Besides the plank (more on that in a minute), scores of exercises qualify, including the side plank, mountain climber, and even the pushup.

Do start with core exercises

"We test everything in our gym," says Wunsch. "And we've seen that people achieve far better results when they do core exercises at the beginning of their workout instead of at the end." The reason: By training your core when your muscles are fresh, you achieve the fastest gains in strength, says Wunsch.

That's important for the average guy, Wunsch and his colleagues have found, because the core is the limiting factor in almost every exercise. "A weak core is what keeps most men from lifting more weight in the squat and deadlift and just about everything else," says Wunsch. "If we focus on strengthening their core first, they'll ultimately be able to lift heavier weights, which allows them to work more muscle and burn more calories. We're thinking about long-term success."


Tuesday, May 8, 2012

Resting heart rate at bed time: 60 pulses a min. Resting heart rate in the morning: 66 pulses a min. Lol... (I think it was because I woke up thinking that I was running late...)

Had my morning Isotonix Supplement cocktail (with Opc3 Antioxedent/calcuim/vitamin b).
Then breakfast was two egg whites with a small sweet potato and water. Lunch should be a bit of fresh ground beef with vegetables and an avocado. And at some point... I should be getting my 8 mile run in. So after that, I am having my protein shake with the 'Complete Greens' supplement and oatmeal. If I eat a 'dinner' with the family it will be very light! Maybe a lean steak with some plain salad (or with lots of lime)...

Here are a couple of more recipes... I'm wrapping this recipe chain up because there are so many other interesting articles to share!! So enjoy these last 3 breakfast ideas for a healthier, lighter YOU! =)

Fruity-Nutty Oatmeal

This hearty breakfast recipe is a satisfying start to a day of healthy eating.

TIME: 18 minutes

1 c water
2 1/2 c fat-free milk, divided
1 1/4 c old-fashioned rolled oats Pinch of salt (optional)
1 large pear or med Granny Smith apple, cored and cut into 1/4" pieces (about 1 1/2 c)
1/2 c dried sweetened cranberries
1/4 c dark or golden raisins
1/2 c chopped walnuts (MUFA)
2 tsp brown sugar

2. Stir in pear. Cover and simmer about 3 minutes more or until it is tender but still a bit crisp. Stir in cranberries and raisins. Remove from heat, cover, and let stand 1 minute to soften.1. Bring water and 1 1/2 c of the milk to a boil in large, heavy saucepan over high heat. Stir in oats and salt (if using). Reduce heat to medium-low and simmer 3 minutes, stirring often, until oats start to soften.

3. Divide evenly among 4 warm bowls. Sprinkle each with 2 Tbsp of the walnuts and 1/2 tsp of the sugar. Top each bowl with 1/4 c of the remaining milk.

Nutrition Info Per Serving: 353 cal, 11 g pro, 57 g carb, 12 g fat, 1.5 g sat fat, 3 mg chol, 70 mg sodium, 6 g fiber

Low-Fat Frittata with Smoked Salmon and Scallions

Try this quick, healthy meal for brunch or lunch

TIME: 25 minutes

2 tsp extra virgin olive oil
6 scallions (whites and 2" of green), trimmed and chopped
6 large egg whites
4 large eggs
1/4 c cold water
1/2 tsp dried tarragon or finely chopped fresh tarragon
1/2 tsp salt
2 oz thinly sliced smoked salmon, cut into 1/2"-wide pieces
3/4 c black olive tapenade (MUFA)

2. Heat
heavy 8" ovenproof sauté pan over medium heat 1 minute. Add oil and heat 20 seconds. Add scallions and sauté, stirring periodically with spatula, about 2 minutes or until soft.
1. Preheat
oven to 350°F.

3. Combine egg whites, eggs, water, tarragon, and salt in medium bowl. Whisk to blend. Season with freshly ground black pepper. Pour mixture into pan and lay salmon on top. Cook, stirring periodically, about 2 minutes or until partially set.

4. Transfer pan to oven and cook 12 to 14 minutes or until firm, golden, and puffed. Remove from oven. Use spatula to release frittata from pan. Gently slide onto warm serving platter, slice, and serve with 2 tablespoons of the tapenade.

For a well-balanced dish, thaw 1/2 cup of frozen dark sweet cherries (45 calories) and combine with 1 cup of fat-free plain Greek-style yogurt (112 calories). Top with 1/4 cup of toasted whole oats (75 calories).

Nutritional Info Per Serving:186 cal, 10 g pro, 1 g carb, 0 g fiber, 15 g fat, 2.5 g sat fat, 143 mg chol, 535 mg sodium

Peanut Butter and Banana Smoothie

Natural peanut butter lends texture to this hearty breakfast!

peanut butter banana smoothie


½ cup fat-free milk
½ cup fat-free plain yogurt
2 Tbsp creamy natural unsalted peanut butter (MUFA)
¼ very ripe banana
1 Tbsp honey
4 ice cubes

Nutritional Info Per Serving
the milk, yogurt, peanut butter, banana, honey, and ice cubes in a blender. Process until smooth. Pour into a tall glass and serve.

410 calories, 19 g protein, 50 g carbohydrates, 16 g fat, 2 g saturated fat, 5 mg cholesterol, 289 mg sodium, 3 g fiber


Monday, May 7, 2012

TWO great news items!!! 1) I heard from a blogger that she has finally started an exercise program because this blog has inspired her to want more out of life!!! Yay!!! I strive for that sort of thing! She is going to be more aware of her fueling habits and get that ticker the exercise it deserves!!! Way to go Girl!!!! I am very proud!! 2) New client and blogger... received her Opc3 today and will be starting her antioxidant intake tomorrow!!! Can't wait to hear how she feels with her horrid allergies in two/three weeks!!! Good luck P.L.!!! xoxoxoxo

Now... my fuel for the day today has sucked! But... what are you going to do??? At least I took my Isotonix cocktail... =D

So, tomorrow... hopefully an 8 mile run and better fueling!

Today: Another recipe idea to share!!

Red Pepper-Scallion Corn Muffin

Treat your taste buds to a zesty kick in the morning with these fat-fighting muffins.

When buying canned corn, look for vacuum packed on the label; this variety is higher in fiber, which helps quell hunger.

TIME: 55 minutes

1. Preheat oven to 350°F. Coat Texas-size, 6-cup muffin tin with cooking spray or line with paper baking cups.2 Tbsp + 1/4 c canola oil (MUFA), divided
1 large red bell pepper, coarsely chopped
4 scallions, thinly sliced
1 1/2 c yellow cornmeal
1/2 c whole grain pastry flour
1 3/4 tsp baking powder
1/2 tsp salt
1/4 tsp baking soda
1/8 tsp freshly ground black pepper
1 c fat-free plain yogurt
1 large egg
2 large egg whites
2 tsp brown sugar
3/4 c drained canned vacuum-packed corn kernels (about 1/2 an 11-ounce can)

2. Warm 2 Tbsp of the oil in medium skillet over medium heat. Add bell pepper and cook, stirring, 5 minutes or until tender. Add scallions. Cook, stirring, 1 minute or until softened. Remove from heat and let cool 5 minutes.

3. Stir together cornmeal, flour, baking powder, salt, baking soda, and black pepper in large bowl. In medium bowl, whisk together yogurt, egg, egg whites, sugar, and remaining 1/4 c oil. Fold in bell pepper mixture and corn. Fold into dry ingredients until just moistened.

4. Divide batter evenly among prepared muffin cups. Bake 25 to 30 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 5 minutes. Remove muffins from pan to cool completely on wire rack.

Nutrition Info Per Serving: 345 cal, 9 g pro, 47 g carb, 16 g fat, 1.5 g sat fat, 36 mg chol, 491 mg sodium, 4 g fiber

Sunday, May 6, 2012

Sorry for the delay folks! Had a busy weekend... But I'll make up for the missed recipes today! Oh, and I do have a fellow blogger that has asked me what my resting heart rate is. Just HaVe not remembered to take it when I wake up!! Ugh!!! I will get to it... thank you for stayin' on me I.L. ! ;)

No work out on Friday or Saturday but ToDaY I ran my first 'Cinco de miler' 5 mile run at Montrose Harbor with our 13 year old Brandon! Quite impressed... He stuck with me for all 5 miles at an average 9:27 pace!

Isotonix cocktail this morning and then 1/2 a bagel w/cream cheese before the run with water.

Some gatorade and more water during the run. Then post run... we got a mystery burrito with chips n' salsa. (Needless to say we didn't eat much of that.) But I did eat the churro!! That way my husband didn't eat 3 of them!! :) Scurried back home to hit 'MeatHeads'!! It was a whole household affair and it was great!! Meathead burger n' cajun fries with a Coke Zero... and yes, MoSt of a chocolate shake!!! =) Finished off the night with a slice or two of friendship bread and 1/2 a glass of skim milk. NO MORE FUEL TODAY!!! Blah!!! Lol...

Well, as promised... a few more recipes... Have a great week bloggers!!!

Cranberry-Pecan Scones

Whip up a batch of these nutty, fruity scones on the weekend and wrap the leftovers individually in plastic wrap before storing in the freezer. Pull one out to thaw before you head to bed and you'll have the perfect grab-and-go breakfast.

TIME: 40 minutes

1. Preheat the oven to 400°F. Lightly coat a 9" round baking pan with cooking spray.2 c whole wheat pastry flour
1 c pecans, chopped (MUFA)
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 and 1/4 c low-fat vanilla yogurt
2 Tbsp canola oil
1 tsp freshly grated orange zest
2/3 c dried sweetened cranberries

2. Whisk together the flour, pecans, baking powder, baking soda, and salt in a large bowl.

3. Whisk together the yogurt, oil, and orange zest in a small bowl.

4. Make a well in the center of the flour mixture and add the yogurt mixture and cranberries. Stir just until blended.

5. Press into the prepared pan. Score the dough with a knife to form 8 triangles. Bake for 20 to 25 minutes or until lightly browned and a wooden toothpick inserted in the center comes out clean.

Recipe Tip
Make It A Flat-Belly Meal:
Serve with 1 cup fat-free milk (80) and 1/2 cup canned mandarin oranges (80). Total Meal: 370 calories

Nutrition Info Per Serving (1 scone): 308 cal, 6 g pro, 38 g carb, 15 g fat, 1.5 g sat fat, 2 mg chol, 350 mg sodium, 5 g fiber


Granola Parfait

This elegant parfait is the perfect way to start any morning, and it's so easy to put together! From the Flat Belly Diet! Cookbook.

Feel free to swap out the banana or raspberries for blueberries, strawberries, blackberries, or peaches. Try a different combination each week!

TIME: 5 minutes

1 banana, sliced
1 c raspberries
1 container (5.3 ounces) fat-free Greek-style yogurt
1 ½ c Granola recipe or store-bought granola.

Directions for Granola Parfait:
Layer the banana, raspberries, yogurt, and granola in 2 tall glasses and serve immediately.

Nutrition Info Per Serving (1 parfait): 420 cal, 14 g pro, 67 g carb, 13 g fat, 1 g sat fat, 0 mg chol, 140 mg sodium, 14 g fiber