First thing in the morning drink 1 - 8 ounce glass of water
1. 1 whole egg and two egg whites, 1 slice of Ezekiel sprouted whole grain (toast) and 1 cup berries
2. 1/2 cup oatmeal cooked, 1/2 cup berries or banana, 1-teaspoon almond butter, 1 teaspoon ground flax seed.
3. 1/2 cup fiber 1 cereal 1/2 cup berries, 1 cup skim milk, 1 hard boiled egg


1. 1 apple or orange,  2 tablespoons of hummus with 1 cup carrots, celery etc.

2. 1 fat free Greek yogurt and a piece of fruit or Berries Green tea

1. 1 medium sized mix green salad or spinach salad with 2oz lean chicken Breast, or turkey breast, 1 hard boiled egg (whites), peppers, tomatoes, cucumbers, broccoli, carrots or sprouts. Top with balsamic vinegar and 1 tablespoon  Olive oil or 2 tablespoons of salad dressing.
2. 3 oz. chicken breast or shrimp with 1 cup green veggies,½ cup brown rice, or yam (small)

1. 1piece of fruit or1/2 cup berries
2. ¼ cup almond


3 oz. piece of chicken, lean steak, white fish, with 1/2 cupgreen veggies ¼ cup brown rice
Or ½ wheat pasta or Brown rice pasta.

1. King salmon with brown rice and veggies

2. Meatballs and veggies

3. Garden Burger with brown rice and veggies


16 Foods for longevity

Can protect against cell damage and lower your risk of chronic disease, including diabetes, heart disease and stroke.

Long known for its ability to fight bacteria, thyme, plus, new research suggests that clove, rose, eucalyptus, fennel and bergamot may suppress inflammation.

Wild Salmon
Chock-full of heart-healthy omega-3 fatty acids, wild salmon can be a powerful ally in the fight against premature aging.

Rich in vitamin K, essential for blood clotting, this dark, leafy green contains lutein, a nutrient that reduces the risk of cataracts and other eye disorders.

Favor as a great source of glutathione, an antioxidant that decreases inflammation and improves overall hormone function.

Basil and Mint
Used for thousands of years in Chinese medicine to aid digestion and diminish inflammation, basil and mint are also strong sources of luteolin, the play a role in boosting the immune system.

Olives and Olive Oil
Key ingredients in the Mediterranean diet, olives and olive oil are known to lower blood pressure and cholesterol levels. Olive oil may reduce the risk of stroke.

Ounce for ounce, walnuts have almost twice as many antioxidants as any other nut, Walnuts also contain high levels of vitamin E and omega-3 fatty acids, are heart health.

Green Tea
Abundant in catechins, a type of antioxidant known to protect cells, green tea may additionally reduce the risk of certain cancers.

Sweet Potatoes
With their generous helpings of vitamin B6 and potassium, sweet potatoes can help protect the immune system and regulate blood pressure. When eaten with the skins, they have more fiber than a cup of oatmeal.

Dark Chocolate
Rich in flavonoids, dark chocolate can aid in reducing blood pressure and cholesterol levels. In fact, reports suggest that daily consumption at least 60 percent cocoa may reduce heart attacks and strokes in high-risk individuals.

A natural diuretic, asparagus is high in potassium and vitamin B12, important for cell repair and maintenance. Research showed that B12 can boost the auditory system.

With very high levels of antioxidants, pomegranates can help keep the cardiovascular system healthy. Case in point: that drinking a 17-ounce glass of pomegranate juice every day lowered blood pressure.

With it's antioxidant and antimicrobial properties. When garlic is crushed, it releases allicin, which wards off heart attacks and strokes. Women who ate garlic and other vegetables in the allium family (onions, leeks) had a lower risk

Well-known for restoring balance to the gastrointestinal tract, yogurt with live cultures may improve heart health. Research showed that study participants were 31 percent less likely to develop high blood pressure

Loaded with antioxidants, blueberries rank among the top disease-fighting foods. Three or more servings a week may reduce a woman's risk of heart attack by up to 33 percent, and a diet high in these berries can stave off memory loss by several years.


10 Energy Foods

Feeling sluggish? Get an instant boost with these natural and easy food solutions.
1. Eggs
"Egg yolks are naturally rich in B-vitamins, which are responsible for converting food into energy and they also have Vitamin D to maintain strong bones. Plus, best sources of protein, which is essential particularly after an intense training session. Energy Tip: To cut back on saturated fat and excess calories, stick to 1 whole egg plus 2-3 egg whites for a lean energy-filled breakfast.

2. Coffee
A little caffeine can go a long way. "Adding skim milk can offer plenty of calcium and vitamin D for stronger bones, Energy Tip: A small amount of caffeine is all that's needed to get the benefits. Order an 8-ounce hot or iced coffee.

3. Edamame
Edamame, Soybeans are high in energizing nutrients, particularly B-vitamins, copper and phosphorous. also delivers exercise-friendly carbs, fiber and protein for muscles. Just 1 cup of shelled soy beans packs in over 8g of filling fiber and 17g of protein," Energy Tip: To aid in recovery, snack on a handful of edamame after a tough endurance training session.

4. Whole Grain Cereal
"High-fiber whole grain cereals slow the release of glucose into the bloodstream which ultimately translates to more consistent energy levels throughout the day, and excess insulin production from the pancreas," Energy Tip: Some fortified whole grain cereals are loaded with nearly all the important vitamins and minerals.

5. Trail Mix

"Nuts and dried fruit are the ideal combination of healthy fats, fiber and protein. While refined carbs that are void of fiber quickly break down into glucose for short bursts of energy, protein also slows down metabolism of carbs and repairs muscle damage to prevent post-training soreness. Energy Tip: Combine all your favorite raw nuts such as pistachios, almonds or peanuts with seeds plus dried fruit.

6. Water
Water H2O is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue. Without enough water, especially before and during workouts." Energy Tip: "Most people need a minimum of 8-10 cups per day without exercise,"

7. Guarana
"Guarana is a small round red fruit will increase stamina and physical endurance," "Guarana's energy boosting benefits come from its seeds, which are the richest natural source of caffeine, containing about 2.5 times the amount of caffeine found in coffee. They also contain theophylline and theobromine, Energy Tip: "Visit your local health foods store and asking for a truly all-natural energy shot with no sugar added, "My favorite is the Genesis Today Organic Acai Pure Energy Shot which combines the guarana with Acai and B-Vitamins for a truly powerful burst of energy,"

8. Quinoa
"Quinoa is a gluten-free grain that contains more protein than any other grain or rice. The grain is so rich in amino acids, that it is considered a complete source of protein, high in lysine, methionine and cysteine—ideal for post-workout meals to help build muscle. It is also high in folate, magnesium, phosphorus and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels," Energy Tip: Quinoa is a great replacement for wheat or refined carbohydrates as it can help support a healthy cardiovascular system, blood pressure levels and bowel health. Simply switch out a grain, like bread, rice or pasta, for quinoa and feel those energy levels rise.

9. Pumpkin seeds
"A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout. Pumpkin seeds are a good source of protein, healthy fats and fiber, keeping you feeling full and energized longer," "They also contain manganese, magnesium, phosphorus and zinc, which provide additional energy support to maximize gym time." Energy Tip: If you don't want to keep the pumpkin seeds handy, another way to get these benefits is to get a supplement that contains pumpkin seed oil.

10. Goji Berries 
Energy boosting goji berries have been used for thousands of years in Chinese medicine to help increase energy and enhance the release of hormones. Goji increases the body's ability to handle stress and support healthy mood, mind and memory—all while giving you the get-up-and-go energy needed to get your workout to the next level," "Goji is also beneficial for increasing blood flow, which helps to oxygenate all of the cells and tissues of the body, including the sex organs, which increases libido—that's why they call goji the 'Viagra of China.'" Energy Tip: "Get goji in liquid form as liquids are more easily assimilated into the body—you would have to eat hundreds of times more dried goji berries to get the same benefits"

© 2014 VonSport, Theresa Mays Personal Trainer, Doylestown, PA