Are you feeling stressed, exhausted or recovering from an illness? Join Tami for our Restorative Yoga Workshop this Sunday from 1 PM - 3 PM. Restorative yoga is a form of yoga that seeks to achieve physical, mental and emotional relaxation with the use of props. Using props allows you to maintain balance while you are relaxing your body. Sign up for this weekend's workshop at the service desk and bring a friend! // Pre-registered $30 | Non-Members and Day of Workshop $35

It's beginning to feel a lot like summer around here! Cool off with a refreshing smoothie from the Milestone Cafe or make your own at home! The Center Cafe at Milestone offers a number of fruit smoothies that will satisfy your craving for something sweet and refreshing. We encourage you to tailor your smoothie as you wish and try our variety of healthy add-ins, too!

Small: 16oz | Large: 24 oz.

Banana Berry
Skim milk, fat-free French vanilla yogurt, blueberries and strawberries, banana
Small: 140 calories, 30 g carbs, 3 g fiber, 4 g protein
Large: 265 calories, 55 g carbs, 8g fiber, 8 g protein

Blueberry Crunch
Skim milk, fat-free French vanilla yogurt, granola, blueberries, sugar-free almond syrup
Small: 205 calories, 40 g carbs, 2 g fiber, 7 g protein
Large: 275 calories, 50 g carbs, 4 g fiber, 11 g protein

Strawberry Sunshine
Orange juice, strawberries, banana, sugar-free French vanilla syrup
Small: 130 calories, 35 g carbs, 4 g fiber, 1 g protein
Large: 230 calories, 45 g carbs, 6 g fiber, 3 g protein

Banilla
Vanilla yogurt, skim milk and bananas
Small: 150 calories, 40 g carbs, 5 g fiber, 5 g protein
Large: 180 calories, 55 g carbs, 8 g fiber, 8 g protein

Cran Banana
Cranberry juice, orange juice, banana
Small: 140 calories, 35 g carbs, 4 g fiber, 1 g protein
Large: 210 calories, 52 g carbs, 6 g fiber, 3 g protein

Spinach Delight
Fresh spinach, strawberries, blueberries and banana; choice of orange juice, soy or almond milk.
Small: 145 calories, 31 g carbs, 4.8 g fiber, 5.2 g protein

Healthy Ad-Ins
Flax seed oil, granola, soy milk, crunchy peanut butter, Mother's Soy Protein Powder, Soy Protein Powder (chocolate or vanilla), Why Protein Powder (chocolate or vanilla), spinach, almond milk.

Here's a really easy smoothie recipe for your to try at home!
Sparkling Strawberry Slushie from DashingDish.com

Happy Cinco de Mayo! Mexican food seems to be a crowd favorite, and just about everybody enjoys tacos, queso, and a margarita every once in a while! Cinco de Mayo wouldn't be Cinco de Mayo without some of your favorite Mexican cuisine to enjoy. Here's a delicious and healthy Picadillo Quesadilla from SkinnyTaste.com to ensure your fiesta is a healthy one! Plus, keep reading for 9 Food Swaps for a Healthy Cinco de Mayo and a healthy margarita recipe! 

Join our Personal Trainer and Weight Management Specialist, Jamal Thruston,  tonight for another great 5-week Tools For Change workshop starting tonight! Join Jamal for his Stress & Weight Management class to gain control on emotional eating, acquire tools and resources for stress management and increase your knowledge and confidence!

Today is the last day of Stress Awareness Month. We hope that throughout the month of April, you have learned valuable information from our blog and from our Facebook page on how to handle the stress in your life. Here we shared information on the different types of stress; routine stress, change stress, and traumatic stress. Here we shared 16 ways you can manage your stress. Below are all 10 Stress Tips we shared on our Facebook page throughout the month of April. Managing your stress is so important to your overall health. Too much ongoing stress can leave you feeling overwhelmed and effect your emotional and physical health. We challenge you to use these stress tips and take note of how you feel. Make 2014 the year you choose to focus on your health. Relax and rejuvenate for your body and mind!

After a rough winter, we're so glad Spring is here! Along with flowers and lush landscapes, Spring brings us the bright colors of fresh, seasonal produce back to the grocery store; colors and tastes that we miss during the winter months. Here are some of the fruits and vegetables that are in season during the spring. The best part about buying in-season produce is you'll save money when you buy them fresh. Checking out any of the Louisville area, local farmers markets is a great first step. Plus, in-season produce delivers the best flavors. Cheers to no more dry and tough strawberries! Also, don't forget to check out GreenBEAN Delivery. GreenBEAN Delivery is a year-round food delivery service that brings the freshest local &  organic produce and natural groceries right to your doorstep. Be sure to ask about the Milestone discount! 

This beautiful, colorful and nutrient dense salad from SkinnyTaste.com looks like the perfect spring and summer salad and is the perfect balance of protein and carbohydrates. If you are not a beet lover, keep reading...you might become one!

Nutrition Information
Servings: 4
Size: 1 salad
Old Points: 6 pts
Points+: 7 pts
Calories: 271
Fat: 10 g
Carb: 22 g
Fiber: 3 g
Protein: 25 g
Sugar: 14 g
Sodium: 494 mg (without salt)
Cholesterol: 51 mg







Benefits of Beets
Beets are an extremely nutritious and are an amazing source of vitamins and minerals.

Vitamins and Minerals
Beets are high in potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; and folic acid. Beets are especially great for women who are pregnant as the vitamin B and iron are very beneficial to new growth cells and replenishing iron in the body.

Beets contain betaine, the same substance that is used in certain treatments of depression. It helps protects cells, proteins, and enzymes from environmental stress. Beets also contain trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate or turkey.

Beets Cleanse the Body
Beets are a great tonic for cleansing the liver and they help to purify the blood. The benefit of beets for your blood likely comes from the naturally occurring nitrates in beets. The nitrates are converted into nitric oxide in your body which in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

Beets Are Sweet!
In the 19th century beets became a popular source of sugar because of their natural sweetness. If you are a juicer or like to make healthy smoothies, try adding beets to your smoothie or juice. Use a small amount at first to supplement your fruit. You just might be pleasantly surprised!

We know the Easter Bunny is full of sweet and delicious treats. However, this is another holiday that you can celebrate just as joyously without wrecking your diet and falling off of your fitness journey. Challenge yourself and our family to have a healthier Easter this year! We've given you some fun ideas, both edible and non-edible, to help you create a healthy Easter basket this year!

Annie's Homegrown brand has multiple products that are bunny shaped and fun for both kids and adults. Chocolate covered strawberries (or any other fruit!) are always a delicious and juicy treat. Don't feel the need to go cold-turkey and have no candy at all - that's no fun! Try making your own, homemade peanut butter eggs or buying individually wrapped treats, like dark chocolate. If they're individually wrapped, you're less likely to over indulge and you won't be eating handfuls (Hello M&Ms!). You're probably laughing at us for suggesting carrots. But, after all, they do play a part in the commercialized theme of Easter. We know carrots aren't as fun as chocolates. But, throw in a new flavor of hummus to try and you'll have a new healthy snack.

Some non-edible ideas are lip-balm, make-up or toiletries, gift-cards, side-walk chalk (undeniably fun for both kids and adults!), small fitness equipment like a jumprope, and stationery. We all enjoy receiving a hand-written note these days and writing friends can actually help reduce stress.

We hope this helps you think healthy this Easter! Happy Easter!

Do you have any other tips for making a healthy Easter basket? Share with us in the comments below!