• 1 medium ripe avocado
  • 2 T unsweetened cocoa powder
  • 2 T honey
  • 6 T unsweetened almond milk
  • 1 scoop of either chocolate or vanilla Juice Plus+ Complete shake mix


1. Cut open the avocado, scoop out the pit and remove the skin. Cut into large chunks and put in the blender.

2. Add the cocoa, honey, almond milk and Complete and blend until smooth.

3. Refrigerate the pudding and serve cold.

4. Optional: Top with crushed pistachios or other nuts, bananas or berries. Enjoy!

Note: If the avocado is larger, you may need to add a bit more of each ingredient. If the pudding is too thick, add a bit more almond milk. Add more cocoa or honey to taste.

Myth: Women who lift weights will bulk up.

Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women's testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

The wise man should consider that health
Is the greatest of human blessings.

Let FOOD be thy medicine
And medicine be thy food.
-- Hippocrates
Soy can be a very healthy addition to your long as it's processed properly.

Follow this check list to ensure the soy products you use are healthy and safe.
To ensure that you have a good quality soy product that will give you the same benefits and more of unfermented soy, only purchase soy products that have met the following "Essential Seven" quality controls by the manufacturer:
  1. The beans must be organically grown.
  2. The beans must NOT be genetically engineered.
  3. Each batch must be checked to confirm that it contains the 9 essential amino acids. -- One of the most valuable features of the soybean is that it is a complete protein and provides ALL nine of the essential amino acids. The body requires these daily to produce hormones, digestive juices, antibodies, and enzymes.
  4. In the manufacturing process to produce the soy isolate, the crushed soy flakes must be cold water washed (not alcohol washed).
  5. The anit-thyroid/anti-growth substance must be removed. -- Asians who have consumed large amounts of soy for years have known that RAW soy contains an anti-growth/anti-tyrosine substance. Tyrosine deficiency will cause low blood pressure, low body temperature, and restless leg syndrome. Therefore, Asians always lightly cook their soy foods to deactivate the "anti-growth/anti-tyrosine" substance.
  6. The process must be without heat.
  7. The soy isolate in protein powders must have calcium added. -- Some negative reports about soy say that soy powders are very acidic and cause bone loss because it causes calcium to be drawn from the bones. The raw soy bean is a NEUTRAL food, neither acidic nor alkaline. However, the removal of the soybean oil (which is essential so the soy powder will not go rancid quickly), makes the powder very acidic. Therefore, adequate calcium (which is very alkaline) must be added to neutralize the powder, or it can cause the above stated problem. Be aware...many protein powder manufacturers do not add any or enough calcium.

1. Heart Disease: Believe it or not, but your heart depends on the healthy oils that are found in avocados. These oils do not contain any cholesterol, and can actually help your body to reduce your overall unhealthy cholesterol levels. This can help you to prevent cholesterol plaque buildup, and thereby you can reduce the risk of high blood pressure, atherosclerosis, heart disease and stroke.

2. Prevent Cancer: Avocados are high in antioxidants which can help to remove free radicals and the toxins which cause them. A toxic environment is the perfect breeding ground for cancer cells. Thus if your body is free from toxins then you will never have to worry about cancer developing.

3. Helps Fibromyalgia: Fibromyalgia is a disorder of the muscles and can cause them to go into spasms and cramps. Avocados contain high amounts of potassium and magnesium which help to relax and regulate your muscles to prevent this muscle disorder.

4. Arthritis: Arthritis causes inflammation in the joints and surrounding muscles. Avocados have anti-inflammatory properties which help to reduce that inflammation.

5. Eye Health: Avocados are an excellent source of Lutein, which is a vitamin that can help to protect you against eye diseases such as cataracts and macular degeneration.

6. Weight Gain: Avocados can help you to gain healthy weight if you are underweight. This is due to the tremendous amounts of nutrients and calories that are found in the avocados. In addition the healthy fats can help you to absorb other nutrients from other foods as well.

7. Weight Loss: Believe it or not, but avocados can also help you lose excess weight. This is due to the healthy fats in avocados that help your body to create a hormone known as adiponectin. It helps your body to burn off extra fat cells instead of muscles cells. In addition the fats also help to make you feel full sooner and longer. Thus they can help to keep you from reaching for other empty calorie foods in between meals.

8. Bad Breath: Avocados contain antioxidants which help to remove the toxins in your mouth and digestive system which often contribute to bad breath.

9. Healthy Hair: Mashed avocados are an excellent hair conditioner. Simply mash 1 avocado and massage into your hair and scalp. Leave it in for about 20 to 30 minutes and rinse out. You can then wash your hair with your regular shampoo and conditioner.

10. Anti-Aging: Last but not least, avocados help the body to remain young both on the inside and out. By making avocados a part of your daily diet, and avoiding other toxic foods you can reduce the risk of many age related diseases such as cancer, arthritis, memory loss and diabetes. Externally avocados will help to prevent wrinkles by increasing the collagen production and by cleaning and moisturizing the skin. To obtain immediate results you can apply mashed avocados to your face or skin and let it soak up the toxins as it restores essential nutrients back to your skin.

How to Obtain These Health Benefits: In order to obtain these health benefits simply start adding avocados to your daily diet. Avocados make a great addition to vegetable and garden salads. You can also add them to your fruit smoothies for a rich and creamy texture. Or, if you are brave, you can eat them right out of the shell with a dash of sea salt on top.

Those who eat breakfast
almost everyday experience better health
than those who eat
some of the time.

Myth: The longer the workout, the better.

False. It’s not how long you workout, but what you do during that time that counts most. Sure, you can work out for two hours, but how much are you really accomplishing? After about an hour, your muscle fibers start to break down, and you need to refuel. Get in, work hard by challenging your body, and go have a healthy recovery meal!
Said to bring luck
when eaten on

New Year's Day,

black-eyed peas



Being skinny
does not automatically
mean you have
a low body fat.

is what matters most.