This tasty delight is packed with nutritional goodness and perfect for those who are always on the go.

Start to finish: 5 – 10 minutes

Servings: 2

Ingredients (use organic ingredients only)

• 1 cup strawberries
• 1 banana, peeled
• ½ red bell pepper, sliced
• ½ cup cauliflower, chopped
• 1 cup spinach, chopped
• 2 tablespoons chia seeds
• ½-1 cup unsweetened, unflavored coconut or almond milk

Instructions

• Put the ingredients in a blender and blend until smooth.

Blue light has been proven to mess with our circadian rhythm, keeping us from having a good night’s rest. However, most digital devices are equipped with a setting that can help reduce eye strain, making falling and staying asleep easier. Click here to read more about protecting your circadian rhythm and preventing eye strain before bed.

A poll for the Association of Optometrists has found that “only one in five people recognize that smoking can lead to blindness.” Per BBC News, tobacco smoke can cause a variety of eye conditions, and smokers are twice as likely to go blind compared with those who don’t smoke. Click here to read more about the effects of smoking on your eyesight.

According to the American Academy of Ophthalmology, most vision problems can be prevented by following a healthy lifestyle. Research has shown that a diet rich in a variety of fruits and vegetables can help protect against eye diseases, such as age-related macular degeneration and glaucoma. But we can’t and shouldn’t wait until we’re experiencing vision problems to start taking care of ourselves. Click here to read more about how you can start taking care of your eyes.

Enjoy this creamy delight with some of your favorite chopped veggies, as a spread or even in a fresh salad.

Start to finish: 20 minutes
Serves 2

Ingredients (choose organic ingredients if possible)

• 1½ cups cooked garbanzo beans
• 2 tablespoons tahini
• 1 garlic clove, minced
• ½ teaspoon ground turmeric
• ¼ teaspoon ground cumin
• ¼ teaspoon paprika
• ¼ teaspoon ground black pepper
• ¼ teaspoon sea salt
• 2 tablespoons chopped parsley
• 1 tablespoon extra-virgin olive oil
• Juice of ½ lemon

Instructions

1. Combine all ingredients in a food processor, except the oil, and blend until combined.
2. With the food processor still running, add the olive oil little by little, until well combined and smooth.

Didn’t think it was that easy to make your own healthy hummus, did you?

Will you be making this recipe? Post a photo of your Heavenly Hummus using the hashtag #MAMRecipe

“White coat hypertension” is when your blood pressure reads normal at home but high in your doctor’s office, and although the cause is still somewhat of a mystery, new research suggests that it is not a benign condition. Doctors believe that for some people, feeling anxious might be a cause, but others may have fluctuating blood pressure due to an underlying condition. Click here to read more about white coat hypertension.

Eating a lot of high-calorie foods can be bad for your overall health. But according to research conducted by Professor Herbert Herzog, Head of the Eating Disorders laboratory at the Garvan Institute of Medical Research, high-calorie intake during times of stress is even worse for the body and can lead to increased weight gain. Click here to read more about why eating comfort food when you feel stressed is bad for your health.

According to the Centers for Disease Control, Hypertension, or high blood pressure, is a major risk factor for cardiovascular disease. A meta-analysis showed that both excessively long and short periods of sleep duration are risk factors for high blood pressure. Click here to read more about the connection between sleep and hypertension.

These muffins will soothe your sweet tooth and leave you feeling satisfied and ready to take on the day. Keep in mind that in order to keep insulin levels low, it is best to avoid anything that is sweet at all. However, it is good to occasionally give in to your cravings.

Total time: 27 mins

Serves: 36 Muffins

Ingredients (use organic ingredients if possible)

• 1½ cups oat flour
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• ¼ teaspoon baking powder
• ½ teaspoon sea salt
• ½ cup apple sauce (try making your own apple sauce using organic apples – that way you’ll know exactly what is in it!)
• 2 eggs
• 1 ripe banana – mashed
• 1 cup grated zucchini
• ⅓ cup coconut oil – melted

Instructions 

1. Preheat the oven to 350 degrees.
2. Add the dry ingredients to a bowl and mix together.
3. In a separate bowl mix together the wet ingredients. Add the dry ingredients slowly and mix to combined.
4. Grease a mini muffin pan with coconut oil and fill until ¾ way full. Place in the oven and bake for 10 –12 minutes. Voila! Easy-peasy banana squeezy.

Will you be making this recipe? Post a photo of your muffins using the hashtag #MAMRecipe

How can you fit eight hours of sleep into five hours? The simple answer is you can’t. Trading in those precious hours in bed for more time at work or more time in front of the TV is not uncommon, but according to a study published in the journal Sleep Health, sleeping five hours or less can have adverse health consequences. Click here to smash some more sleep myths.