Blueberries are nature’s most powerful antioxidant, a true fighter of free-radicals, and they’re simply one of the most delicious fruits in existence! Get proteins, fiber, Omega-3 fatty acids—the good fats (highest levels are in flax seeds, walnuts, and salmon), and other nutrients in a filling, oh-so-healthy smoothie! No sugar required!

Save money on buying frozen blueberries and other fruits, like raspberries, papaya, mango, cranberries, and strawberries to name a few.

Ingredients:

—2  cups of skim or 1% milk (always put the milk in first).

—Frozen blueberries, 1-2 bananas, and another frozen fruit if you like.

—2 heaping tablespoons of  low-fat plain, strawberry, or vanilla yogurt.

Add a scoop of a powdered fiber product to boost the natural fiber in fruit.

—For additional protein, I like Organic Raw Hemp Powder from Navitas Naturals since milk and yogurt don’t contain enough protein to satisfy muscles by themselves. Ricotta Cheese (2 heaping tablespoons) is another great high-protein substitute to yogurt or protein powders.

Organic Acai Powder is another fab product from Navitas to get an additional antioxidant boost—the more, the merrier!

Combine in blender and blend until smooth or to desired consistency, then serve in glasses.

Have it as a terrific snack between meals, or for breakfast, lunch, or desert. Nutritionists recommend eating 6 small, nutritious meals daily. Breakfast, snack. Lunch, snack. Dinner, snack. Each meal  needs protein and essential fats for your muscles—the more muscle you have, the quicker calories are burnt.

Eating 3-4 larger meals a day, you may feel full, but doing it that way tells your body to hold onto each calorie, carbohydrate, and fat for dear life. For some reason, your body worries that you’re on the verge of starving.  It protects itself against the presumed starvation by keeping all the calories and carbs to survive the impending doom.  So, let your bod rest assured that you are not  starving by eating more frequently. It takes the body 15 minutes to realize that it’s full, so eating slower is advantageous too.

Also, the surest way to prevent weight gain is, as we all know, 35-40 minutes of cardio and weight exercises 4 to 5 times per week—a brisk walk is a good start. Equally important in staving off weight gain is adequate sleep. At least 7 hours per night. The time you go to bed matters as well. If  you’re catching shut-eye by 10:30 p.m., you’re golden.

The body repairs itself in the delta sleep phase, which occurs in the early hours of the morning. The later you fall asleep, the less your body will repair itself and burn calories for the morning. Falling asleep an hour before midnight, to your body, equals going to bed at 2 a.m. Not fair, but the body is fierce! So do your best to get into your jammies and under the covers by 10:15 at least 5 nights a week.

You’ll get more sleep, stay healthier, and get to wake up earlier to get a head start on the day!