Try these recipes for dips and snacks

Fruit Dipping

Combine the applesauce and yogurt in a bowl and mix until well-blended. Pour into a serving bowl and serve with the sliced fruits.


1 cup applesauce
1 cup low-fat strawberry yogurt
Slices of your favorite fruits such as strawberries, apples, bananas, pears, kiwi, pineapple, or grapes.

Fastest Veggie Dip Around

Season the yogurt with the dressing mix or dry herbs. Add just enough for it to taste great! Presto, ready to dip with cut vegetables!


1 cup plain non-fat yogurt
Dry ranch dressing mix or other dry herbs such as basil or garlic.
Your favorite vegetables such as carrot sticks, broccoli, bell peppers, cauliflower, or celery.

Salsa and Corn Cheese Sticks

Wrap the corn tortillas around the cheese sticks. Dip the wraps into the salsa and enjoy!


Corn tortillas
Low-fat mozarella cheese sticks
Salsa (you can buy a jar from the store, or look under “veggies” to find out how to make your own!)

Fruit Freeze
Place yogurt and fruit in a blender container. Cover tightly. Blend until smooth. Pour into paper

cups. Freeze until thick and slushy, about 1 hour. Insert one spoon, handle up, into each cup of frozen fruit mixture. Return to freezer and freeze until solid, at least 2 more hours. To serve, remove from freezer and let sit for about 10 minutes. Peel paper cup off each treat and eat, holding the spoon as a handle.

Preparation time: 10 minutes, plus 3 hours freezing time. Makes 8 servings.


1 8-ounce container non-fat lemon yogurt 2 cups cubed, seedless watermelon
1 basket fresh strawberries, tops removed 1 medium banana, peeled and sliced

8 7-ounce paper cups 8 plastic spoons

Pink Lemonade Yogurt Pops

Mix together and pour into frozen pop containers or paper cups with popsicle sticks. Freeze and eat. Makes 2-3 pops depending on size of container.


1 cup plain non-fat yogurt
4 tablespoons of undiluted pink lemonade

Strawberry Orange Frozen Pops

Combine into blender and blend till smooth or not-so-smooth, depending on preference. Pour into molds and freeze. Makes approximately 24 frozen pops. Serving size 1.


1 quart orange juice
2 cups strawberries fresh or frozen
3 tablespoons sugar (omit if using sweetened strawberries) 1 cup vanilla yogurt

Frozen Fruit Treat
Mix ingredients together. Freeze in small paper cups. Serve partially defrosted.


1 3/4 cup strawberries
1 large can crushed pineapple
5 bananas (cut in cubes)
12 ounces frozen orange juice-concentrate 1 1/2 cup water


Wash grapes or blueberries. Put a toothpick in each one. Place them on a plate and put in the freezer for about 2 hours. Take them out and enjoy.


Bunch of seedless grapes or blueberries Toothpicks

Page last reviewed: January 22, 2013
Page last updated: January 22, 2013
Content source: Division of Population Health, National Center for Chronic Disease Prevention and Health Promotion

Centers for Disease Control and Prevention 1600 Clifton Road Atlanta, GA 30329- 4027, USA
800-CDC-INFO (800-232-4636) TTY: (888) 232-6348 – Contact CDC–INFO

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Making smart food choices can help you have a healthy pregnancy and a healthy baby.

Making smart food choices can help you have a healthy pregnancy and a healthy baby.

Don’t forget breakfast.

  • Try fortified ready-to-eat or cooked breakfast cereals with fruit. Fortified cereals have added nutrients, like iron or calcium.
  • If you are feeling sick, start with 100% whole-grain toast. Eat more food later in the morning.

Eat foods with fiber.

  • Vegetables and fruits, like green peas, spinach, pears, and bananas
  • Whole grains, like brown rice and oatmeal
  • Beans, like black beans and kidney beans

Choose healthy snacks.

  • Low-fat or fat-free yogurt with fruit
  • Whole-grain crackers with fat-free or low-fat cheese

Take a prenatal vitamin with iron and folic acid every day.

Iron keeps your blood healthy. Folic acid helps prevent some birth defects. Talk with your doctor or nurse about a prenatal vitamin that’s right for you.

Eat 8 to 12 ounces of seafood each week.

  • A 3-ounce serving is about the size of a deck of cards.
  • Eat a variety of seafood 2 to 3 times a week.
  • Avoid fish and shellfish with high levels of mercury. Don’t eat shark, swordfish, king mackerel, or tilefish.
  • Canned light tuna has less mercury than albacore (white) tuna. If you choose albacore, limit it to 6 ounces a week.
  • Fish that are low in mercury include salmon, sardines, and shrimp.

Stay away from soft cheeses and lunch meats.

Some foods may have bacteria in them that can hurt your baby. Don’t eat:

  • Soft cheeses like feta, Brie, and goat cheese
  • Uncooked or undercooked meats or fish (like sushi)
  • Lunch meats and hot dogs, unless they are heated until steaming hot

Limit caffeine and avoid alcohol.

  • Drink decaffeinated coffee or tea.
  • Drink water or seltzer instead of soda.
  • Don’t drink alcohol.

Content last updated on:
September 30, 2014

For more information on healthy eating during pregnancy, visit:


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Razones para mantenerte activo. El ejercicio es parte integral de nuestras vidas, no solamente nos ayuda a mantenernos sanos si no que también es fundamental para mantener y controlar nuestro peso. A partir de los 30 años el metabolismo inicia un declive paulatino que se va incrementando año con año, esta solo es una razón más por la cual debemos mantenernos activos.


A detox is a great way to reboot your body.  Some signs that you should detoxify are the following:

  1. Unexplained Fatigue
  2. Irregular bowl movement
  3. Allergies
  4. Bloating
  5. Puffy bags under the eyes
  6. Lack of clarity of mind

There are many simple things you can do to detox your body.  The best detox will be when you do them all and don’t take shortcuts! For a good detox, here are the things you should do:

  1. No alcohol
  2. No coffee
  3. No cigarettes
  4. No refined sugar
  5. No simple carbohydrates
  6. Eat plenty of fiber
  7. Drink lots of water
  8. Replace some heavy meals with green smoothies (a delicious one can be made from kale, parsley, apple and banana)
  9. Exercise & make sure you sweat a lot
  10. Exfoliate
  11. Drink lots of tea
  12. Eat organic
  13. Dry brush your skin
  14. Get an intense massage (to get the blood circulating!)
  15. Try acupuncture
  16. Sleep
  17. Incorporate super foods (salmon, tuna, avocado, walnuts, almonds, olive oil, flax seeds, blueberries, raspberries, spinach, kale, eggplant, tomatoes, carrots, sweet potatoes, apples, oranges, butternut squash)
  18. Juice your veggies and make smoothies
  19. Meditate
  20. Yoga
  21. Lower stress

With a good detox, you could eliminate toxic substances from the body.  Many people feel more focused and energetic after detox diets.  A great way to do a detox is with a friend or with your family.  Making it a community activity will add to the experience and make it much more fun!

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Since they gave us flowers, a craft made ​​in school and maybe took us out for ice cream. Mother’s Day is over and now we have to wait a whole year to get our children back to making us feel special … or am I wrong?

I love getting gifts from my children.  Nothing is better than gifts when they come from the heart.  But I want something more.  Something more lasting.  Giving me reassurance that I’m doing my work as a mother to ensure that my children will grow up healthy, be honest and develop their intellectual potential.  Like everything in life, I will not fall from the sky.  I’ve got to win every day.  But, How?  I would like to share some reflections on what I want as a mother and how I will achieve my goals.

1. “I want my children to grow up healthy and strong.” There are no guarantees in this life, but if I give my children natural foods and take them to exercise, then we are going to win. Currently there is much confusion about what is healthy and natural foods. Television and supermarkets inundate us with products that seem healthy and fun, but they really fatten our children and ultimately make them sick.  How do we distinguish healthy food? Simple: It comes directly from a tree (like fruit), land (such as vegetables) or an animal (such as a whole chicken).  Not from cans, not frozen, not buying fast food. Snacks, desserts and soft drinks are for a special occasions and no part of our daily diet.  In short, what Grandma would recognize as real food.
2. “I want my children to be respectful, grateful and behave.” We all struggle with this, especially now when the respect for elders has been lost.  And it has lost much of ourselves because we do not believe our role. We want to be more friendly to mothers. The truth is that children need guidance, adults to prepare them for the future, teach them values​​, habits and skills that go into the world and establish good relationships with family members, classmates, neighbors and later develop occupationally and establish good relationships.  So, insist on giving thanks, look into the eyes when talking to other people, help at home, brush their teeth, address us respectfully, do homework and tend your bed is not to restrict the child . Contrary. It give you the tools for him or her to feel good about themselves and be happier, independent and free.
3. “I want my children to get good grades.” Tell them that anything is possible in life if they try.  Being smart is an important life skill.  But it takes perseverance, hard work, and effort.  Tell your child that you know you will soon learn to read because you read every night before bed.  Tell him he is going to be super good at math if he reviews his multiplication tables every day.  When you sit down to accompany him to do homework.  If he sees that is important to you, it will also become important for him or her.  Do not tell him he is very clever.  Tell him he’s a hard worker and strives to see how it goes forward. And turn off the TV!  One program after having worked hard during the day is more than enough.

I want this to be my gift for the other 364 days of the year.  It requires much effort and time, but it is worth it.


Ya nos regalaron flores, una manualidad hecha en la escuela y quizá nos llevaron a tomar un helado.  El Día de las Madres ya pasó y ahora habrá que esperar todo un año para que los niños nos vuelvan a hacer sentir especiales…¿o me equivoco?

Me encanta recibir detalles de mis hijos.  Nada alegra tanto como un detalle cuando viene del corazón.  Pero quiero algo más.  Algo más duradero.  Quiero señales de que estoy haciendo bien mi labor de madre para que crezcan sanos, sean honestos y desarrollen su potencial intelectual.  Como todo en la vida, no me va a caer del cielo.  Me lo tengo ganar día a día.  ¿Cómo?  Quisiera compartirles algunas reflexiones acerca de lo que quiero como madre y cómo lo voy a lograr.

  1. “Quiero que mis hijos crezcan sanos y fuertes.”  No hay garantías en esta vida, pero si les doy a mis hijos alimentos naturales y los llevo a hacer ejercicio ya vamos de gane.  Actualmente existe mucha confusión acerca de lo que son los alimentos sanos y naturales.  La televisión y los supermercados nos inundan con productos que parecen sanos y divertidos, pero que en realidad engordan a nuestros hijos y a la larga, los enferman.  ¿Cómo distinguimos la comida sana?  Muy fácil:  Viene directamente de un árbol (como la fruta), de la tierra (como las verduras) de un animal (como un pollo entero).  No proviene de latas, no está congelada, no se compra en establecimientos de comida rápida.  Las botanas, los postres y los refrescos son para una ocasión especial y no parte de nuestra dieta diaria.  En pocas palabras, lo que la Abuela hubiera reconocido como alimentos de verdad.
  2. “Quiero que mis hijos sean respetuosos, agradecidos y se porten bien.”  Todas batallamos con esto, sobre todo ahora cuando el respeto hacia los mayores se ha perdido.  Y se ha perdido en gran medida porque nosotras mismas no nos creemos nuestro papel.  Queremos ser más amigas que madres.  Lo cierto es que los niños necesitan guías, adultos que los preparen para el futuro, que les enseñen los valores, hábitos y habilidades para que salgan al mundo y establezcan buenas relaciones con sus familiares, compañeros de clase, vecinos y más adelante, se desarrollen laboralmente y establezcan buenas relaciones de pareja.  Así, insistir en que den las gracias, miren a los ojos cuando hablan con otras personas, ayuden en casa, se laven los dientes, se dirijan a nosotras de manera respetuosa, hagan la tarea y tiendan su cama no es coartar la libertad del niño.  Al contrario.  Es darle las herramientas para que el o ella se sientan satisfechos consigo mismos y sean más felices, independientes y libres.
  3. “Quiero que mis hijos se saquen buenas calificaciones.”  Diles que todo se puede lograr en esta vida si se esfuerzan.  Ser inteligente es una habilidad importante para la vida.  Pero más lo es la perseverancia, trabajar duro, esforzarse.  Dile a tu hijo que sabes que bien pronto va a aprender a leer porque lee todas las noches antes de dormir.  Dile que va a ser súper buena para las matemáticas si repasa las tablas de multiplicar todos los días.  Cuando puedas, siéntate a acompañarlo al hacer la tarea.  Si ve que para ti es importante, también lo va a hacer para el o ella.  No le digas que es muy inteligente.  Dile que es muy trabajador y verás cómo se esfuerza y sale adelante.  ¡Y apaga la televisión!  Un programa después de haber hecho un gran esfuerzo durante el día es más que suficiente.

Quiero que este sea mi regalo para los otros 364 días del año.  Requiere de mucho esfuerzo y tropezones, pero vale la pena.



Ben Singer
Judith Duval
Mauricio Simbeck
Shabi Ghaffari
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