For those who are sticking like glue to New Year's resolutions – Bravo! You’re more than one twelfth of the way through the first year of the new you and an inspiration to others who see the benefits. For those of us who need to get on track, here’s a recipe for the magic potion to help.

February Morning-After Warm-Your-Heart Oatmeal Smoothie

Ingredients (two servings): - 3 tbsp. of ground roasted hulled sunflower seeds - 3 tbsp. of ground roasted pumpkin seeds - 1/2 cup of rolled oats - 1 cup of cold water - 2 1/2 cups of milk - 1 to 2 tbsp. of honey or maple syrup - 1 banana (optional) - 1/4 to ½ of an avocado (optional) - 1 tsp. of cinnamon Please note these measurements do not have to be exact by any means. Just go with your heart.

Instructions:

1. 1. When you make your usual trip to the health food aisle, don’t forget the sunflower and pumpkin seeds. If you’ve already gone for the groceries, don’t panic. This is a perfect exercise for your organizational skills, determination, commitment, and joie de vivre all rolled into one. It’s easy!
   
   
2. If you know someone who’s out and about on errands, call him or her pronto and ask them to pick up the seeds. Say it like it’s routine and you’ve just forgotten them. Capitalize on the chance to do some extended arm rolls to “tone on the phone.” That’s the kind of thing we ultra-organized-multi-tasking-smoothie-drinking-fitness-fanatics do. Soon people will be asking, “Where’d you get those arms?”
   
   
3. 2. If you don’t have a mortar and pestle, you can crush the seeds with a gentle hammer (or another blunt weight) between two hardy paper towels. If you are the proud owner of a mortar and pestle, you don’t need anyone to tell you how to crush seeds. Think biceps : ) Crush those seeds — oooh aaaah! Soak the crushed seeds with the oatmeal in a cup of cold water in the refrigerator for 24 hours. It’s worth the wait. We promise.
   
   
4. 3. Bounce out of bed the morning after soaking the seeds and hit the kitchen with a smile on your face. Sing out your heart song so loud the neighbours are going to want some of whatever it is you’re having, Happy Valentine. Lovingly, pour the oatmeal mixture into a pot and bring to a slow simmer over medium heat. While you’re stirring things up, pour in the milk. When it gets a little steamy, add the honey for your honey with another quick stir. It’s time to turn off the heat and put a lid on it!
   
   
5. 4. While your potion simmers, with terrific anticipation and gusto (and attention to toning your biceps, of course), mash the banana with the avocado.  Keep singing!
   
   
6. 5. Pour the simmering cereal sensation into your blender with the banana and avocado, if you like that sort of thing, and really mix it up until it’s nice and frothy. Be careful — it’s hot, and so are you. Remember to leave the middle hole in the blender lid open and cover with a tea towel or you’ll have a cereal volcano to clean up. It’s no fun to clean up splattered smoothie — especially not with burns on your hands. We’ve done it. You don’t have to.
   
   
7. 6. Serve garnished with cinnamon and joy this delicious, nutritious cereal sensation, sharing with loved ones for breakfast or later in the day if you wish. It makes a great après-ski, or, for that matter, an exceptional après-shovel-the-driveway treat! Ooooohh — look at those arms. You’re ready to do your mug lifts. Remember to switch sides for equal toning. It's a great way to warm your heart along with your fingers and toes as an après-any-cold-weather-activity or as an avant-cozy-bed activity at the end of your active day.

As you may know, for optimal benefit, we like to meditate on how thankful we are to be alive and say “mmmmm” with each delicious sip. Pssst! Soak some more seeds for the next morning after. Enjoy.

Nuramina Ibrahim is a health and fitness guru who enjoys sharing her fountain-of-youth secrets for energetic living. Kathleen Betts is a mother of four, freelance writer, and entrepreneur.