More Good News About Eating Berries

Here’s another great reason to make berries a regular part of your diet. A recent study showed that women who ate three or more servings of strawberries and blueberries per week decreased their heart attack risk by one-third. The study included nearly 94,000 women as part of the long-running Nurses Health Study II. Berries of all kinds contain healthful compounds called anthocyanins that bestow a range of benefits, including cancer prevention. Fresh or frozen, berries are a tasty way to amp up the health benefits of a salad, cereal or snack any time. Read the full article here:

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Berries May Cut Heart Attack Risk in Women, Study Says

Change Takes Guts

What does it take to get fit, be healthy, and lose weight? It takes a plan, strategies to overcome excuses, support, information, and a vision. Most of all, though, it takes courage. Let’s face it, deciding to chart a new life course that includes exercise, eating more healthful food or facing down bad habits has a common thread – all these behaviors require change on a personal level. It takes courage to step out of our comfort zone, to step into that gym or class for the first time. Facing the objections or even criticism of others, changing a habit (sometimes saying “no, thanks” to lunch) – it all takes guts.

I think we fall in love with the idea of change, but when it comes time to put our plan into action, we resist. We may set goals and create visions of our potential new selves, but then we resist doing the very things that will launch our journey. Why? There could be many things running under the surface that hold us back and it will take courage to uncover those roadblocks. If you’re like many people, finding the courage to start can be hard. Good news: researchers say you can develop courage by practice.

Here’s a challenge: identify one thing you’ve been avoiding (yucky chores don’t count!) and commit to one small action step. Success builds on success and every small step towards what we want brings us closer to that courageous, fulfilled person we envision.

Meanwhile, to help you get started on a healthier eating plan, I’ve included a link to a delicious smoothie recipe I guarantee you’ll enjoy! Recipe courtesy of Whole Foods Market at I suggest using unsweetened almond milk and adding protein powder if you want a protein boost. About 220 calories per serving.

Hi, I’m Ingrid Wentzel

Everybody wants to be well. We yearn to be in control and feel better. We want more energy, but we don’t always know where to start. As a health educator, personal trainer and weight management coach, I can help.  From basic exercise education to post rehabilitation we’ll build something together.