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You are 14 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!!

(A refresher on the Walking Challenge HERE)

Last week:

Week 2 was completed, therefore 98000 steps / 50 miles walked.

This week: February 27 – March 5

Now we are transitioning from (February’s) American Heart Month to (March’s) National Nutrition Month.

Five-a-Day, become 10-a-day as scientist urge people to eat more produce:

Studies show that people who consumed 10 servings of fruit and vegetables had significantly reduced complications from heart disease, stroke and cancer. For more on this study, see the report from The Telegraph, “Eat 10 fruit and veg a day for a longer life, not five”.

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Power Smoothie

6 servings of fruits and vegetables per smoothie

**please choose fruits and vegetables from our Healthy Steps recommended list**

2 cups of greens               1 cup fruit             1 cup liquid                   Add protein

spinach                               mango                     almond milk                  1 scoop protein powder

kale                                    berries                     coconut milk                 1/3 c. plain greek yogurt

bok choy                             apple                       no added sugar             1 Tbs. nut butter

collards                               pear

romaine                              melon


In a blender pitcher add you choice of items: 2 cups greens, 1 cup fruit, 1 cup liquid, one protein.

Blend and enjoy!


(You may add a drizzle of honey if you need to punch up the sweetness)

(Approx. 200 calories)

**For those with diabetes, please speak with your dietitian on how to include into your meal plan.


~ Lindsay Mazur, MS RDN