We are moving to naturesbodycare.com from this blogspot....

The new home of Nature's BodyCare blog is right on our website now. Just go to NaturesBodyCare .com and check out the tool bar. It is listed under the button More...and in the drop down list.

More healthy and good recipes to come and great helpful information in an easier to find and use format.

Hurrah for technology and a beautiful new website. Biggest kudos and thanks to our IT guru Justin!
You rock.

Goat Milk Soap and Lotions!

I know! How did Nature's BodyCare come upon with the idea to carry their own line of Goat Milk Products!
How did they know that the soaps are super amazing, with the best lather ever. They don't dry my skin, and just make my face feel WONDERFUL! (LOVE that as I am a grease pit usually)
They do smell pretty awesome too. (If you don't care for even these mild scents, there is a scent free one called Simply Naked...
The lotions I love as well. Citrus Grove is awesome with essential oils of orange, lemon, and grapefruit. Then there is unscented. Rich, creamy...non greasy and leaves you powdery soft.

The Body Silk lotion has a Honey Shea base, and is basically unscented other than those mild smells of Honey and Shea Butter.

Check them out here...But you may love them and realize your life has been boring up until now. Because...It's Not Just Soap...It's An Experience!!!!

Can 'Flash" correct the Real Reason People Gain Weight?

Many overweight people suffer from blood sugar levels that rise and fall rapidly during the day. Falling blood sugar levels signal the brain that we need to eat. 'Flash,' our newest fat burner product is a good solution for this problem. It helps to balance out the blood sugar with a new form of Chromium, and can make a significant difference in your ability to lose weight as it helps to rid you of the "hungries". It also contains a patented weight loss ingredient in addition that is working well for our customers. With the dual patented ingredients that have separate clinically tried ingredients, it's a tried and true combination.

Try it with a healthy eating plan. This blog is a great resource for many wonderful, easy and healthier recipes.
Best of luck, and call us free at 800-727-8535 if you have any questions. We love to help people like you!

Almost There...!

In order to hit your goal of the weight you want to attain and maintain, you have to know where you are going; such as to visualize yourself wearing a size 8 instead of a 10, and set a path to it.


What is it you really want more than anything you can be gifted?
Yeah, I thought so. The gift of good health and a better shaped body for yourself right?

Just as you need a road map to get to your destination, you need a personal plan to get what you really want. That way, when food comes along you don't want to pass on, you can visualize the person you really can be with a little effort mentally (or a LOT!), and either pass on it, or have a tiny bite.

You will feel so good about yourself, because you are creating your future, not denying yourself a momentary pleasure.

Best of Luck to you in your path setting.
We can help in the process, give us a call and we will be happy to help set a plan with you!

Thank you so much for your loyal business this past year!

You Gotta Move it...Move IT!

I don't like pain; I really, really don't. But if I just walk each day, it doesn't hurt, I don't get out of breath, and I feel so much better; in every way.

If you cannot get out because of the weather, walk in the mall (without your wallet!)

Walk to the furthest bathroom or fountain in the building. Park in the far end of the parking lot. Make two laps around the outside perimeter of the warehouse store before shopping. You will be too tired to dawdle and spend more than you planned!
Stretch each morning, Use your counter as a ballet barre. (I still do that even though I quit ballet as a senior in high school. Many years ago.)

After being in bed for a week with the flu, I am ready to get moving...Join Me!

The Holidays...It's Okay, Have a Bite

Really, quit agonizing. Eat it! When you go through a buffet, use a small spoon and cut the serving in half, or take a small spoonful of each item Cut the enchilada, chicken, or whatever it is in half. Just take what YOU want, not how it is cut up. I have done this all my life. If I want 7 desserts, I have them...but I cut each one in half, fourths, or just one spoonful of each.
Cut out alcohol, and have a dessert instead. Enjoy life, one small bite at a time.
It's the Holidays! Celebrate! (Mindfully)

Fabulous recipe for Make Ahead Morning Oatmeal

You may all know of her, but I just discovered a cooking show while laying on the recliner nigh unto death with the flu (seriously!). I never watch TV, but this cooks food was for real people. Food you just probably have in your cupboard, and they all looked to die for. Even though I had no appetite!
Look at the picture here: http://www.elliekrieger.com/recipe/morning-glory-baked-oatmeal/

Her name is Ellie, and it is Ellie's real good food.It will be my next favorite breakfast I am sure, and
I will be trying this as soon as I have an appetite! Should be great for the holidays with more mouths to feed.  It can easily be adapted for less calories if you cut down the maple syrup.

Ingredients

MAKE AHEAD: The baked oatmeal can be refrigerated in an airtight container for up to 4 days. Cover with foil and reheat in a 350-degree oven for 20 minutes, or microwave individual portions on HIGH for 1 minute.

1 cup chopped pecans
1/4 cup shredded, unsweetened coconut
1 teaspoon ground cinnamon
1 tablespoon light brown sugar
1/2 teaspoon plus 1 pinch salt
2 cups old-fashioned rolled oats (do not use quick-cooking or instant)
1 teaspoon baking powder
2 cups low-fat milk (1 percent)
1/3 cup pure maple syrup
1 large egg
2 tablespoons canola oil
11/2 teaspoons pure vanilla extract
1 medium Golden Delicious apple (unpeeled), cored and cut into 1/2-inch pieces (1 cup)
1 or 2 medium carrots, scrubbed well, then shredded (1 cup)
1/2 cup raisins

Directions

Preheat the oven to 375 degrees. Grease an 8-inch square baking dish or a 9-inch deep-dish pie plate with cooking oil spray.

Mix together 1/2 cup of the pecans, 2 tablespoons of the coconut, 1/4 teaspoon of the cinnamon, the brown sugar and a pinch of salt in a medium bowl.

Stir together the oats, baking powder, the remaining 3/4 teaspoon of cinnamon and the remaining 1/2 teaspoon of salt in a mixing bowl.

Whisk together the milk, maple syrup, egg, oil and vanilla extract in a liquid measuring cup.

Pour the milk mixture over the oat mixture, stirring to combine, then mix in the remaining 1/2 cup of pecans and the remaining 2 tablespoons of coconut, plus the apple, carrots and raisins.

Pour into the prepared baking dish. Top with the pecan-coconut mixture. Bake for 40 to 45 minutes or until golden at the edges and just set at the center. Serve warm.

Makes 8 servings

Per serving: Calories 340; Total Fat 18g (Saturated Fat 4g); Carbohydrates 41g (Dietary Fiber 5g); Protein 8g; Cholesterol 25mg; Sodium 280mg

Amazing Goat Milk Soap and Lotions!

   We have something NEW at Nature's BodyCare! 
If you are looking for the perfect Hand Crafted Artisan Gifts, check out our NEW GOAT MILK PRODUCTS! Goat Milk Products could make the most unique appreciated gifts ever received from you! You will love the wonderful lather of the unique non-drying soaps, the powdery non-greasy silkiness of the Lotions and Body Silks, and the Fun bag they are packed in. Try some for you and some for gifting. Great for those with dry skin as well. Perfect for Men, Women and Children. Fantastic soap for shaving! Hand crafted Cotton Washcloths are beautiful and soft! 
Quick Links to see for yourself:

Gift Sets:

http://www.naturesbodycare.com/cart/goatmilkproductgiftsets-c-9.html?zenid=94opqkrma6a90b3nre7mgveil2#.WEuFZvkrKM8

Lotions:

http://www.naturesbodycare.com/cart/naturalgoatmilklotion-c-10.html#.WEuFqfkrKM8

Soaps:

http://www.naturesbodycare.com/cart/naturalgoatmilksoap-c-8.html?zenid=7p4oakhquushl42ecj51ohpfj6#.WEuGRPkrKM8


(Please note:These Goat Milk products and accessories are not a part of the free product program.)

GSE-MAX is back in stock!

If you are already a convert, then you will want to know that you can order GSE-MAX NOW. It is back in stock and better than ever. Now with a new even more effective Grape seed extract.

If you have not yet learned how much better life is while on the GSE-MAX check it out. Many customers tell us they rarely if ever get sick when taking it. If they feel a cold or worse coming on, they bump up the dosage, up to 6 capsules a day. It is so worth it to kick it in the beginning stages, to stay healthy.

  Allergy sufferers love this, as do those with vein circulation problems. Better stock up before we get to cold and flu season to support your immunity.

We have changed to a white capsule in this product. Call us at 208-466-1825 to get the scoop now!

Summer Simmer

I want to share a link to great summer eating ideas.
https://skinnyfoodaddict.com/
Read the "Summer is the Best Time" post , and the "Asian Slaw" post. This recipe is amazing.

Keep trying, don't give up. Little things make all the difference. You can do it, and we can help.

If you need a little boost to your healthy living and eating plan, try our Fat Burner product--Flash.

It is making quite an impression on those who take it and lose weight!
You can be one of those who feels more comfortable in their swim suit. It's not too late!
Call us today and let us tell you about it at 800-727-8535.

A Definite Must Read

If she can do it you can do it!

That is the theme running through a new blog that we recommend. Jamie has shared her 'healthified' recipes here at Nature's BodyCare, and is now sharing her tips and secrets to how she has lost 95 pounds and kept it off on a truly inspiring new blog, "Confessions of a Skinny Food Addict", skinnyfoodaddict.com and will leave you watching and waiting for her next post or recipe.

Now you have two sources of help to live a healthy happier, REAL life. Enjoy!

Mindfulness and Eating

Mindfulness, Presence, Awareness. Catchy words these stays, all meaning the practice of staying in the moment. It is getting increasingly more attention for its ability to boost physical and mental health. Mindful eating has been shown in research to help people stop binge eating, lose weight and reduce anxious food and body thinking.

Jan Chozen Bays, MD explains that "Mindful eating involves paying attention to the experience of eating and drinking, both inside and outside the body. We pay attention to the colors, smells, textures,flavors, temperatures and even the sounds of our food. We pay attention to the experience of the body. Where in the body do we feel hunger? Where do we feel satisfaction? What does half-full feel like, or three-quarters full?

1. Avoid distractions like phones, tv and the like. Pay attention to your thinking while you eat. 
2. Become one with your meal in the following ways:
3. Breathe a few healthy breaths and focus before your meal.
4. Sit down at the table. Not standing, not in bed, not driving.
5. Create a positive atmosphere with a nicely set table.
6. Turn off your tv or computer, book, newspaper and quit using your phone. Pay full attention to your meal and your body's signals while you eat.
7. Place a forkful of food in your mouth, put the fork down. This is a lot harder than you think. resist the urge to slurp down your meal, especially when you are hungry. Leave the fork on the table until you are ready for your next bite.Chew slowly and enjoy the texture, flavor, aroma. Be conscious of your different sensations. Eating slowly can lead to eating less during meals.
8. Take a 2-minute break in the middle of the meal. Don't beat yourself up if you did overeat. Pay attention to the physical and emotional distress and strategize how you can prevent overeating at the next meal, Sourced from Cathry Keller Fitbiecom

10 Best Foods to Eat

1.   Sweet Potatoes. A nutritional All-Star-- one of the best vegetables you can eat. They are loaded with carotenoids and are a decent source of vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness. I love them as oven fries!
2.   Mangoes. About a cup of mango supplies 100% of a day's vitamin C, one-third of a day's vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. 
3. Unsweetened Greek Yogurt. Non-fat plain yogurt has a pleasant tartness that's a perfect complement for the natural sweetness of berries or bananas or your favorite breakfast cereal. It has twice the protein of ordinary yogurt-about 18 grams in 6 ounces.
4. Broccoli. It has lots of vitamin C, carotenoids, vitamin K, and folic acid. Steam it just enough so that it's still fir and add a sprinkle of red pepper flakes and a spritz of lemon juice. I like it with lemon pepper or lime juice. Yum
5.  Wild Salmon. The omega-3 fats in fatty fish like salmon may help reduce the risk of heart attacks and strokes. 
6.  Crispbreads. Whole-grain rye crackers, like Wasa, RyKrisp, Kavli, and Ryvita-usually called crispbreads are loaded with fiber and often fat-free. Drizzle with a little honey and sprinkle with cinnamon to satisfy your sweet tooth.
7.   Garbanzo Beans. All beans are good beans. They're rich in protein, fiber, iron, magnesium, potassium, and zinc, but garbanzos stand out because they're so versatile. Just drain, rinse and toss a handful on your green salad; include them in vegetable stews, curries, and soups; mix them with brown rice, whole wheat couscous, bulgur or other whole grains,
8. Watermelon. Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one-third of a day's vitamins A and C, a nice shot of potassium and a healthy dose of lycopene for only 85 fat-free calories. 
9. Butternut Squash. Steam a sliced squash or buy peeled, diced butternut squash at the store that's oven-ready, great for stir-fry, or a soup. It's an easy way to get lots of vitamins A and C and fiber.
10. Leafy Greens. Don't miss out on powerhouse greens like kale, collards, spinach, turnip greens, mustard greens and Swiss chard. The leafy greens are packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. Serve with a splash of lemon juice, or red wine vinegar. 

Thanks Nutrition Action for this great information.

Lipid Metabolism: What is it and 5 Tips to Boost it.

Lipid Metabolism is the function in your body that breaks down carbs and helps stop the accumulation of fat.

1-Carbohydrates
Eat the right kind of carbs to increase the lipid digestion, and to decrease accumulation of fat. You
don't have to cut carbs out, just learn to eat the right kinds and in moderation.

2-Protein
Don't eat refined and processed food, and eat natural grains and healthy fruits.
Eat the right amount and type of protein. It is important for boosting that lipid metabolism and for maintaining health. You should have some in every meal as this will increase your fat metabolism and build muscle. Some good protein sources are:

• Lean beef
• soy
• milk
• Beans
• Lean chicken and turkey
• eggs
• yogurt
• cottage cheese
• tuna and salmon

3-Eat more often 

It is actually a good thing to do. Good for your body. You must eat more nutritious and smaller meals. Be careful in eating 4-6 meals a day, as the temptation to eat more each time is there. 

4-Exercise

You can boost your metabolism by moving. You can resolve many weight caused health issues by moving. Some each day. Start small. You can do it. Think about lifting weights and strength training. Just a little. Strengthen your body and it will be in an optimum condition for fat burning and that boosts your metabolism throughout the day.

5-Breathe

Learn to breathe correctly as that can make a big difference in sustaining your metabolism. We don't pay attention our breathing throughout the day and breathe more shallow that we should when we exercise/ Contrary to what you SHOULD be doing...

Pay attention and take deep breaths in through your nose, holding for a few seconds and releasing slowly. Your abdomen should be moving in and out when you place your hand on it if you are doing it correctly. 

MYTH: You Crave Certain Foods Because Of The Nutrients They Provide

FACT: Not unless you are a moose, deer or a cow who may crave the "salt lick" to get needed sodium, that doesn't exist much in the real world. Food cravings develop when diets are restricted or boring, not nutrient-deficient. If it is forbidden, you want it more. We crave sweet, fatty and salty foods for their tastes, not their nutrient content, and how they help us deal with negative emotions.

Source: INRseminars.com

MYTH: Allergies To Wheat And Dairy Foods That My Body Can't Process Cause Weight Gain

FACT: There is no scientific evidence that any food allergies cause weight gain, including those to wheat (gluten) and dairy (casein) products. There is also no evidence that eating a "gluten-free" non-wheat diet benefits anyone unless they have celiac disease or a specific gluten intolerance.

Source: INRseminars.com

MYTH: Calories Eaten At Night Are More Fattening Than Calories Eaten During The Day

FACT: At the risk of being monotonous: calories are calories, whenever you eat them. Many studies  have shown that the metabolic differences between eating at different times of day are not significant.

Source: INRseminars.com

MYTH: I Should Only Eat "Low-fat" Foods And I'll Eat Less And Lose Weight

FACT: "Low-fat" versions of various things, like granola, are lower in fat but usually only slightly lower in calories. Low-fat granola, for example, is usually about 10% lower in calories than the regular kind. Remember, it's the calories that count. The trouble is that when people eat "low-fat" labeled foods, they tend to eat more of them and often consume more calories than they would have if they had eaten the regular food. Because they believe it's healthier, they feel free to eat more of it. In one study, people were given either regular granola or "low-fat" granola while they watched a video. In fact, they were all given the low-fat version. However, those who were told that their granola was "low-fat" kept eating it long after the ones eating the "regular" granola had stopped eating. In fact, they ate 49% more of it and a total of 84 more calories. Overweight people are particularly vulnerable to being tricked by the low-fat label. In another study, overweight people ate 46% more chocolate and 89 more calories when it was labeled "low-fat". Regular weight people only ate 16% more of the low-fat chocolate.

Source: INRseminars.com

MYTH: I Should Only Eat Healthy Foods

FACT: Although it is important to include healthy foods in your diet, our bodies come genetically designed to want a variety of foods and we live in an environment where hyperpalatable foods loaded with desirable sugar, fat, and salt are available to us everywhere. When you deny these foods completely, most feel deprivation and cravings for them that are hard to overpower and ignore. Eventually you will give in and probably eat even more of the cookies or french fries than your body needs. Eating 10-20% less of these foods is a better method to cope with unhealthy foods than trying to deny them.

Source: INRseminars.com

Chicken Tortilla Soup

This soup is AMAZING and EASY . It uses only 6 canned ingredients, and taco seasoning. Serve with a few tortilla chips on top along with a little shredded medium cheddar cheese. For added flavor chop 1/4 bunch of Cilantro and add just when serving.

Ingredients:

1 (15 ounce) can whole kernel corn, drained

2 (14.5 ounce) cans low sodium chicken broth

1 (10-12 ounce) can chunk chicken

1 (15 ounce) can black beans, drained

1 (15 oz) diced tomatoes with jalapenos (or green chilies) with juice

3 teaspoons taco seasoning

Empty all cans into a large saucepan, add taco seasoning and stir. Simmer over medium heat until chicken is heated through. Add chopped cilantro if desired, (I thought it was best this way), then top with a few shreds of cheddar cheese. If you really want a pretty presentation, put a tiny dollop of low fat sour cream. Yummmm Makes about 6 servings of 225 calories each.

Myth: It's Better to eat several "mini-meals: than three big meals.

FACT: Although there is a slight increase in metabolic rate and calorie-burning after eating and this could be increased by several smaller meals rather than a few big ones, the difference is minuscule. We are back to  the same basic rule; calories are calories, whether in several small bunches a day or a few big ones. source: INRseminars.com

Myth: As long as I eat healthy, calories don't matter.

Fact: While eating healthy is important, it is calories that matter for weight gain and weight loss. Healthier whole wheat bread or pasta has as many calories as the "regular" kind, even though it may have more nutrients and fiber. Calories are calories.

META-21 as a Cleanse

If you are trying to find a good cleanse option, you may already have it in your home! If not, here is the link to order:

META-21

The Meta-21 is a Metabolic Maintenance product and is designed to move things naturally and normally through your body to help with elimination and weight loss.

Increasing the dosage from 1-2 before each meal to 7-9 in a day will provide the result you are looking for.

As always, please check with your Doctor if you have any health issues or concerns before trying any products.

How to Keep the Weight Off Once You Lose It

Nearly everyone loses weight when they start a diet. The problem is that most of them gain it all back over time. The big challenge is not losing weight, but keeping from regaining it.
So how do people lose weight and keep it off?
The National Weight Control Registry (NWCR) is the largest prospective investigation of long-term successful weight loss maintenance. They track over 10,000 people who have lost significant amounts of weight and have kept it off for long periods of time.

There were varied ways and methods they lost weight; however there are some similarities. Most report continuing to maintain a low calorie and low fat diet and doing high levels of activity. In other words, there was a behavioral and lifestyle change. Among those NWCR members who lost weight and kept it off:

• 98 percent modified their food intake in some way to lose weight
• 94 percent increased their physical activity, with the most frequently-reported activity being  walking
• 78 percent ate breakfast every day
• 75 percent weight themselves at least once a week
• 62 percent watch less than 10 hours of television a week
• 90 percent exercise, on average, about 1 hour per day

Source: National Weight Control Registry 

INA FLASH247

Our Titanium Chef is out on maternity leave, and congratulations on a beautiful little girl!

I thought I would tell you a bit about our newest product that is making waves!

We are just like you. We want to look and feel healthy too. After 3 years of research, we have created this new formulation with that idea in mind. New and proven ingredients that are backed by science, are beginning to help us achieve this seemingly unreachable goal. We have found 2 patented, clinically tested ingredients, that partnered along with our proprietary formula, make an outstanding solution. Our own employees have been testing it, prior to the official launch, and All feel that this is the best product we have EVER had. This product can be taken with our other products; however, you may want to try it by itself, and then ease into other caffeine containing products as needed for even more of an energy boost. You will have to gauge your own tolerance for caffeine. As always, it is important to talk to your health care provider if you have any health concerns before starting any new product.

Just a few of the many benefits you may also experience:

§  Reduce fat stores by burning body fat

§  Reduce body weight;  and waist and hip circumference

§  Control Appetite by controlling overeating

§  Helps maintain and restore normal blood sugar support

§  Reduced fatigue and revitalized body

§  Boosted energy levels

§  Mental sharpness and clarity

§  Helps maintain cholesterol level within the normal range

§  Supports healthy cardiovascular function

§  Protects against the breakdown of skin collagenic proteins

§  Protects against the visible signs of aging

§  Powerful broad spectrum antioxidant

WEIGHT LOSS CAN BEGIN TO WORK IN AS LITTLE AS TWO WEEKS. You MUST take 4 capsules per day to achieve desired results.

You may find that you “just feel better”. That is the comment we hear a lot.

Results will vary with each customer. The amount of vigilance you give in taking “Flash” AS DIRECTED along with a healthy eating style and walking 30 minutes a day will greatly affect your success.

^INAFLASH₂₄₇ comes in a two week supply bottle. Take two capsules two times a day, preferably at your morning and evening meals. It may also be taken at breakfast and mid-afternoon. Please take dosage with a large glass or two of water.

Please call us if we can assist you in any way.  We really are here to help in achieving a healthier you.

Toll Free 800-727-8535 or local 208-466-1825

**Did you know if you give yourself the convenience of AUTO-SHIP you get FREE SHIPPING?!

Set it up with any number of days in between shipments, or even every other month. If you want to stop it, NO PROBLEM. Easy Peasy.

Eat To Reduce Your Risk Of Heart Disease

Heart disease affects so many people and I am sure we all know at least one person who is affected. There are so many things you can do like exercising to keep excess weight off and keep your heart healthy. But here are some yummy things you can eat to help keep heart disease at bay.

Blueberries: Good news if you love blueberries: Just one cup per day could help decrease your blood pressure and reduce arterial stiffness, reports the Journal of the Academy of Nutrition and Dietetics. Participants who downed 22 grams of freeze-dried blueberry powder (equal to one cup of fresh berries) for eight weeks experienced a 5 percent decrease in blood pressure and a 6.5 percent decrease in arterial stiffness. One reason? Blueberries helped boost levels of nitric oxide, which is important for dilating blood vessels, by nearly 69 percent. More research is needed to understand how, exactly, blueberries have this effect, but there's no downside to popping more of the sweet fruit throughout your day.

Avocado: An avocado a day may keep the cardiologist away. People who added an avocado to their daily diet experienced improvements in their LDL (bad) cholesterol levels, reports a study published in the Journal of the American Heart Association. After five weeks, those consuming a moderate-fat diet plus a daily avocado experienced a 13.5-point decrease their LDL, compared to an 8.3-point drop among those who ate a moderate-fat diet sans avocado, and a 7.4-point drop among those who ate a low-fat diet without an avocado. Researchers attribute the heart-healthy effects to monounsaturated fatty acids along with fiber, antioxidants, and other compounds. However, this doesn't give you permission to fill up on salty chips and guacamole. Add more avocado to your diet the heart-healthy way by tossing it into salads, spreading it on sandwiches, or even blending it into smoothies.

Oats and other whole grains: People who eat more whole grains such as oats, brown rice, and whole-grain bread have a lower risk of death, especially due to cardiovascular disease, according to a new study in the Journal of the American Medical Association. People with high whole-grain intake—as much as six or more servings per day—have a 15 percent decreased risk of death due to heart disease, researchers found. Previous studies suggest that fiber in whole grains may help reduce blood cholesterol and blood pressure levels, which can help protect your heart. Take a scan of your diet and replace refined grains (such as white bread, white pasta, white rice, bagels, and other baked goods) with whole. Replacing just one serving of refined grains with a serving of whole grains per day was associated with an 8 percent lower risk due to cardiovascular causes, the study found.

Almonds: Shed fat and boost your heart health? Sounds like a win-win. Participants who snacked on 1.5 ounces of almonds per day for six weeks lost more abdominal fat and experienced a greater decrease in LDL (bad) cholesterol than those who snacked on a muffin containing the same number of calories, reports a study in the Journal of the American Heart Association. Excess belly fat and increased cholesterol levels are associated with metabolic syndrome, a cluster of risk factors that can increase your risk of heart disease and other health issues. Almonds are a rich source of oleic acid, an unsaturated fatty acid, as well as fiber and phytosterols. Reach for a handful of almonds per day.

Benefits of Vitamin C

I cannot seem to get enough citrus. Whether it is oranges, grapefruits, limes or lemons I just cannot get enough! I knew that getting vitamin C was good for me but didn't really know why. Read on to see some great benefits and then go and eat some citrus!

It helps you lose weight! You burn 30 percent more fat during moderate exercise when you have adequate levels of vitamin C compared to someone who has low levels of the vitamin, according to the Journal of the American College of Nutrition. The theory? Vitamin C aids in the pathways that regulate fat oxidation, energy expenditure, and energy intake—all things that help with weight loss. When levels are sufficient, your body can do its job more efficiently. Seems like a no brainer to me! It's amazing how much better our bodies function when they are getting what they need.

It reduces the risk of cardiovascular disease. Epidemiological and observational studies have found many associations with vitamin C and lower risk of heart disease, lower blood pressure and lower incidences of stroke. "Vitamin C improves blood cell function and enhances vascular relaxation" Frei says. This allows blood to move more freely, which reduces the risk of heart problems

It protects your skin from sun damage. Vitamin C might lower your risk of melanoma, suggests an observational study in the International Journal for Vitamin and Nutrition Research. Frei cautions that we don't have a clear understanding about how vitamin C behaves in the skin. But we do know that aging and UV rays lessen the amount of the nutrient in it. Vitamin C also protects against sun spots when applied topically.

It reduces inflammation. Inflammation is your body's reaction to stress, pollution, and even today's workout—and it creates cell-damaging free radicals. Vitamin C fights these free radicals, helping your body heal from the inflammation that it endures each day. And boy do we make our bodies endure a lot!

It just might lessen cold duration. When it comes to fighting colds, our moms told us to get our vitamin C. But it turns out that cold-fighting is one of vitamin C's most controversial benefits. According to Frei, the evidence on vitamin C's ability to fight a cold is inconsistent. Still, vitamin C is just one of the numerous vitamins that our immune system needs to function optimally, he says. And there is one thing we know: A stronger immune system means fewer sick days. So whether or not it actually lessens a cold's duration, it helps, so that is good enough reason to get more vitamin C!

It fights cancer. One of the most exciting vitamin C benefits is its possible cancer-fighting effects. Studies out of the National Institutes of Health have found that intravenous infusion of vitamin C may enhance chemotherapy's effect on cancer cells, especially in pancreatic cancer. This therapy is in Phase II clinical trials, so it may not be long before it is standard practice in fighting this disease that affects an estimated 1.6 million Americans. Other research has found that intravenous infusion of vitamin C improves the quality of life for cancer patients.

Source: fitnessmagazine.com

Natural Sleep Aids

I don't know about you but I cannot sleep at night! I usually am so exhausted that I fall right to sleep but I don't stay asleep. Regardless of when I go to bed I am usually wide awake by 3:30 or 4 in the morning and just lay there wishing I could sleep. I have had this problem for years and never wanting to take sleeping medications, I don't want to feel drugged in the morning or become dependent on them. I have taken melatonin and it helps some but when I saw this list of natural sleep aids I thought I have to try them! If you have trouble sleeping give them a try and let me know if any of them work for you! Here is hoping to a lot more sleep for all of us!

Kiwi: This tiny fuzzy fruit packs a punch of serotonin. Researchers at Taipei Medical University in Taiwan found that eating two kiwis before bedtime resulted in falling asleep more quickly and sleeping more soundly. The nice thing I learned recently is you don't even have to peel them! Rinse and rub them under cold water and eat them whole, skin and all. They are good this way!

Tart Cherry Juice: A glass of tart cherry juice a day could keep the restless nights at bay. According to findings published in the Journal of Medicinal Food, researchers found that participants who drank eight ounces of tart cherry juice a day reported less insomnia. It's suspected the fruit's red-hot powers lie in its high melatonin content, which helps induce sleepiness. Make sure you are getting a juice that is actually fruit juice and not from concentrate and loaded with sugar!

Lavender: Not only does what you put into your body affect your sleep but also what is around you in your environment. The scent of lavender relaxes your nervous system. Tie a few sprigs together and stick them on your nightstand or above you on your bed frame.

Green Tea: Pull out that cute whistling tea kettle! A steamy cup of green tea can help you get some shut-eye, says Catherine Darley, director of the Institute of Naturopathic Sleep Medicine in Seattle. The drink contains l-theanine, a relaxing amino acid. To have any benefits, you need to consume about 200mg daily—that's about two cups.

Valerian: A tall blooming grassland plant, known as valerian, may be the fix to falling asleep faster. According to Darley, the natural sleep aid reduces the amount of time it takes to doze off. She recommends taking 625mg before bed to give insomnia the boot.

Magnesium Oil: You don't always need to pop a pill—even an herbal one, according to Taz Bhatia, MD, an integrative health expert in Atlanta. "Rub magnesium oil on the bottoms of your feet and around your neck area at bedtime," Bhatia says. "It helps balance serotonin, a sleep neurotransmitter."

Magnolia Bark: If you easily drift off but find yourself waking up bright-eyed in the middle of the night, Bhatia recommends taking 300mg of magnolia bark to bring on a real snooze-fest. "It lower cortisol levels, which can sometimes spike at irregular times and keep you awake," she says.

Bananas: Hit up the produce aisle to bring on the sleep. Bananas are loaded with magnesium, which has a calming effect, but the peel has about three times the magnesium as the fruit itself, says Michael Breus, PhD, a sleep specialist in Scottsdale, Arizona. "Cut off the tips, keep the skin on and boil it in water for six to seven minutes—then drink." The tropical banana tea will have you nodding off in no time.

Skinny Monkey Oats Cookies

If you have a couple of ripe bananas sitting on your counter and want something sweet but don't want to wait on a loaf of banana bread to bake then these cookies are for you! Loaded with banana, peanut butter and chocolate and a healthy treat, you won't be sorry you tried them out.

Skinny Monkey Oats Cookies
Prep time: 25 minutes
Cook time: 10 minutes
Yield: 14 servings
Serving size: 3 cookies.

3 whole bananas
2 cups old fashioned oats
2 Tbsp reduced-fat creamy peanut butter
¼ cup dark chocolate chips
⅓ cup natural apple sauce
1 Tbsp brown sugar
1 tsp vanilla

1. Preheat oven to 350 degrees. Line 2 cookie sheets with parchment or lightly spray them with nonstick cooking spray.
2. In a medium size bowl, mash bananas with a fork. Stir in remaining ingredients.
3. Let batter stand for 15-20 minutes (this helps soften up the oats and will give the cookie a nice chew).
4. Using a teaspoon to scoop, drop batter onto cookie sheet.
5. Bake for 10 minutes. 

Per Serving 3 cookies:

Calories: 105
Calories from fat: 29g
Fat: 3g
Saturated fat: 1g
Cholesterol: 0
Carbohydrates: 18g
Fiber: 2g
Protein: 2g
Sugars: 6g
Sodium: 10mg

Source: skinnymom.com

Toasted Coconut Kettle Corn

I am a huge snacker, some days I realize I haven't really eaten a meal I have just snacked all day! Eating like that can definitely get me in to trouble so I try to keep healthier snacks around for those days when I just want to snack! Popcorn is great and full of fiber, you just have to be careful of what you put on it. While my grandma is completely happy using her air popper to make a batch of popcorn and she will eat it plain, that just doesn't work for me. I have tried it and just can't do it! So luckily there are some healthier and delicious ways to top it. If you love coconut and almonds you will love this recipe! Perfect combination of salty and sweet, I think I will have to make another batch today!

Toasted Coconut Kettle Corn
 Yield: 8-10 servings

Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes

¼ cup coconut oil
½ cup popcorn kernels
¼ cup granulated sugar
1/2-1 tsp coarse sea salt
1 ½ cups unsweetened toasted coconut chips
1 cup Blue Diamond Toasted Coconut Almonds

In a large pot with a lid, heat the coconut oil over medium-high heat. Add in 2 or 3 popcorn kernels, when those pop you know the oil is hot enough. Add in the popcorn kernels and sprinkle the sugar over them.  Cover and stir or shake the pan until the popping slows down. The popcorn should be done popping in about 2 minutes. Remove from the heat and pour the kettle corn into a large bowl. Sprinkle with salt and toss. You may want to start with a little less salt and then add more depending on how salty/sweet you like your popcorn. Add the toasted coconut chips and Toasted Coconut Almonds.

This recipe is still great even if you don't have or don't like coconut chips and the toasted coconut almonds. You can also sub regular plain almonds or roasted and salted almonds. If you don't want to spend the time toasting the coconut in a pan or in your oven just throw it on without toasting, it's still tasty. And if you want the popcorn a little sweeter use sweetened coconut. You have lots of options here!

Adapted from twopeasandtheirpod.com

Start Lifting Weights Now!

Women need to be lifting weights, it's as simple as that. I know many of you out there are thinking but I don't want to get bulky. Well no need to worry, you won't! You need muscle mass and lifting weights is the fastest way to get that while burning fat and effectively losing those stubborn pounds that your body is hanging on to. Here are three great reasons to get in the gym today and pick up those weights!

Post-workout benefits: When you add weights to your workout your body recruits energy. Lucky for you most of that energy comes from stored fat, just like in a steady cardio workout. The difference though is that weight lifting requires double the energy! It will feel like you are working less but even after you leave the gym you will be burning more calories. Every time you lift weights you are challenging and "damaging" your muscles and it takes extra energy to repair them. This is called the EPOC effect. Weight lifting not only burns fat, but it maintains and builds muscle mass whereas in steady cardio training, you’re losing fat and muscle together.

Strong muscles equals strong bones: Women who lift weights have a higher bone density. Any time you add stress to your body it has to respond by adapting. Surprisingly bones are not perfectly rigid structures,  they grow and adapt to your physical activities. When you are building up skeletal muscle you are also building up bone strength which is critical for women, especially those over 50.

Power up your weight loss: We all get to that dreaded point where we hit a plateau and those pounds just won't budge. If this happens to you, or to avoid this happening, add in weight lifting once or twice a week. This will change the way your body utilizes fat and calories, it is almost like it shocks your system. An important thing to remember is that you shouldn't rely on the scale to show progress, it's smarter to break out that tape measure instead! Muscle is denser but leaner than fat. So the number on the scale may not be moving but the inches will be coming off.

Source: Skinnymom.com

Sunny Delight-Light Lemon Bars

Lightened up lemon bars are the perfect easy treat. I often will cut back on the sugar to make them a little more tart. I love a good lemon bar that isn't too sweet and is perfectly tart! Try these hot from the oven. Let them cool about 10 minutes after you take them out and then dig in, they are so good warm!

Light Lemon Bars
16 servings

3/4 cup all purpose flour plus 2 T
2/3 cup granulated sugar plus 3 T
1/2 stick butter, cut into 1/2-inch cubes
1 egg
1 egg white
1/4 tsp finely grated lemon zest
2 T lemon juice
1 T water
1/4 tsp baking powder
1 T powdered sugar

Coat an 8X8 baking pan with nonstick spray and set aside.

In a small mixing bowl, combine 3/4 cup flour and 3 T sugar; cut in butter until crumbly. Pat mixture onto the bottom of prepared pan. Bake in a preheated oven at 350 degrees for 15 minutes.

Meanwhile, in the same bowl, combine egg and egg white. Beat with an electric mixer on medium speed until frothy. Add remaining sugar and flour, lemon zest, lemon juice, 1 T water and baking powder. Beat on medium speed for 3 minutes or until it is slightly thickened. Pour mixture over baked layer in pan. Bake 20-25 minutes more or until the edges are light brown and the center is set. Cool in pan on a wire rack.

Sift powdered sugar over top. Cut into 16 bars. Store in refrigerator.

Nutrition facts (per bar):
100 calories
1g protein
17g carbs
3g fat

Some other great variations of this recipe:

• Spoon fresh berries on top for a burst of color and antioxidants. My favorites are strawberries or raspberries!
• Add a tablespoon of chopped fresh thyme leaves to the flour and sugar when you're making the crust. It may sound odd but the earthiness of the her compliments the zestiness of the lemon.
• Garnish with toasted coconut. You can prepare the coconut flakes in a 350 degree oven in a single layer on a baking sheet for 6-8 minutes, stirring once.

I Love Citrus

The weather is starting to look a lot more like spring and I love that, spring is my favorite season. It's just gorgeous outside with all of the bulbs starting to pop up and all of the blossoms opening on the trees. The one thing that does make me sad though is that we are nearing the end of citrus season. But don't worry, there is still time to enjoy all of the amazing citrus fruits! Here are some tips on how to buy, store and serve them. There are so many great types, try some new citrus out before the season ends!

Blood Orange

• Health Benefit: The bright red flesh signals the presence of disease-fighting anthocyanins.
• Tastes: Sweet and tart with a hint of raspberry.
• Storage Tip: Keep away from foods that absorb odors, such as eggs and cheese.

Clementine

• Health Benefit:At 35 calories each, these are a nutritional bargain.
• Tastes: Tangy-sweet.
• Buying Tip:Clementines are often sold in crates; look through the bottom slats to make sure there aren't any damaged or spoiled ones.

Grapefruit

• Health Benefit: Red grapefruit might help lower levels of LDL cholesterol, according to research published in the Journal of Agricultural and Food Chemistry. But beware; grapefruit juice should not be consumed with several prescription drugs, including cholesterol-lowering statins. 
• Tastes: Bittersweet.
• Buying Tip:Skin should feel springy yet firm.

Key Lime

• Health Benefit: This amazing citrus is bull of phytochemicals, such as hesperidin, which may protect against cancer.
• Tastes: Sweet-tart
• Storage Tip:Humidity keeps limes juicy; store in a plastic bag in the refrigerator for up to 10 days.

Kumquat

• Health Benefit: Four walnut-size kumquats offer 5g of heart-helping fiber-more than a fifth of the daily value.
• Tastes: Sweet peel and tart flesh, you eat the whole thing!
• Storage Tip:Wrap in a plastic bag and refrigerate up to 2 weeks.

Meyer Lemon

• Health Benefit: The zest is also a good source of limonene, an antioxidant compound that may help prevent cancer.
• Tastes: Sweet and tangerine-like, it is the best lemon for desserts!
• Serving Tip: Use this extra sweet lemon for pies, lemonade and other treats.

Navel Orange

• Health Benefit: This winter fruit is known for its high vitamin C content, one fruit gives you 110% of your daily value.
• Tastes: Sweet and  juicy.
• Buying Tip: Green skin isn't a sign that it is under ripe. You want fruit that feels heavy, that means it is full of juice.

Pomelo/Pummelo

• Health Benefit: A half pomelo is a good source of fiber, supplying 3g.
• Tastes: Varies from tangy-tart to spicy-sweet.
• Serving Tip: The pomelo is related to the grapefruit and can be substituted for it in recipes.

Tangelo

• Health Benefit: One fruit delivers 4% of the daily value of calcium.
• Tastes: Sweet-tart and juicy.
• Serving Tip: Pair with crisp fruits, such as apples and pears, in a salad for a megadose of vitamins.

 Tangerine

• Health Benefit: Supplies thiamin, a B vitamin your body needs to produce energy from carbohydrates.
• Tastes: Juicy and subtly tart.
• Serving Tip: Stir fruit into yogurt or use its juice in dressings or marinades.

Portobella Pizza Caps

Pizza is one of my absolute favorite things to eat but sadly it isn't the healthiest food choice. It is ok to splurge every once in awhile and have the real deal but for all the other times I am craving that cheesy goodness I try to find alternatives that are just as tasty but a little bit healthier for me. This recipe is super easy, delicious and filling. Even if you aren't a mushroom fan give portobellas a try, they are so different from your typical mushroom I bet you will like them!

Portobella Pizza Caps
Prep time: 10 minutes
Cook time: 15-18 minutes
Serving size: 2 pizza caps

• 8 Portobella mushroom caps
• 2 tsp extra virgin olive oil
• 2 cups pizza sauce (store bought or homemade)
• 2 Tbsp Italian seasoning
• 2 cups low moisture, part-skim, shredded mozzarella cheese
• 2 green bell peppers, diced
• 1 red onion, diced
• 1 white mushroom, sliced
• 32 turkey pepperoni

1. Preheat oven to 375 degrees.
2. Lightly coat a baking sheet with nonstick cooking spray and place mushroom caps, top side down, on a pan and brush lightly with olive oil.
3. Place ¼ cup of pizza sauce in each cap and sprinkle ½ tsp Italian seasoning on each cap.
4. Sprinkle each cap with ½ cup mozzarella cheese and top with even amounts of onion, green bell pepper, mushrooms and 8 turkey pepperoni, (as an option, you can also add black olives).
5. Bake for 15-18 minutes or until cap is tender.

Per Serving: 2 pizza caps

Calories: 320
Calories from fat: 97
Fat: 13g
Saturated Fat: 6g
Cholesterol: 48mg
Sodium: 1118mg
Carbohydrates: 26g
Fiber: 4g
Sugar 10g
Protein: 29g
Calcium: 43mg
Iron: 7mg

Source: Skinnymom.com

Workout Tips From Those Who Know

It can be hard to motivate yourself to get up off the couch and be active. Here are some great tips from Webmd.com from the fitness pros. Try to start incorporating them into your life, it will be so worth the effort and you will start to feel so much better!

1. Be Consistent
Start slow and just stick with it. Don't think on that first day you will be able to go and run 3 miles and not have it be hard for you. Start by walking on the treadmill for 10 minutes and gradually work your way up. Just make sure you are doing it every single day, it doesn't matter what you are doing, just be consistent at it.

2. Follow An Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength Training: 20 minutes two times a week is all that you need to get your body tone. The added benefit of adding more muscle to your body is that it increases metabolism so you are burning more calories all day long.
• Interval Training:  "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise: Try to get in at least 30 minutes a day of low to moderate physical activity. Great options are walking, running, dancing or a Spin class. 

3. Set Realistic Goals 
 Don't strive for perfection or for some crazy unattainable goal that you realistically cannot meet. Focus on increasing your healthy behaviors, that is what will make the difference. Don't think you can go run a half marathon this week. Just start out by walking 15 minutes and then from there work on increasing distance, time and intensity.

4. Use The Buddy System
Find a friend, relative or co-worker that you trust and one who also wants to establish a healthier lifestyle or already has established one. You can encourage one another and exercise together. It's a lot harder to stay on the couch and skip the gym when you know someone will be there waiting for you.

5. Be Happy
Be sure to pick something you enjoy. If you hate lifting weights then find other ways to gain body strength, there are lots of options. Find something that you like because then you are more likely to stick with it.

6. Watch Your Body Clock
Pay attention to when you have the most energy during the day. If you are a morning person then mornings are probably the best time for you to get in that workout. If you hate mornings and are sluggish then try after work. Find when your body has the most energy and your workouts will be a lot more fun and a lot more beneficial.

7. Be Patient
This is probably the most important one. Don't forget that things won't magically change overnight. This is a process and as long as you don't give up you will start to see changes!

Eggs

Eggs used to have a bad wrap for being high in dietary cholesterol. Eggs are now being embraced for being great sources of healthy protein and nutrients like vitamin D. Why the change? Well research is now showing that the cholesterol in our food has less of an impact on blood cholesterol than we previously thought that it did. And don't just eat egg whites, the yolk has tons of good things in it too that your body needs!

For a quick breakfast top a piece of toast with a sunny side up egg. Or scramble a couple of eggs with some bell pepper, diced ham and a sprinkle of cheese. Or hard boil some eggs and eat one for a morning snack or slice one and put it on top of your salad with lunch.

Bananas

I love bananas, really love them. My husband makes fun of me because if we ever go a day without bananas I am honestly sad. I eat at least one a day with breakfast and often have one later in the day for a snack. I don't know why I love them so much but I really do. I knew they were good for you and had potassium in them but recently I have found out even more great things about them.

When you eat a banana, especially when it still has a touch of green (which in my opinion is the only time you should eat them!) makes them one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.

Slice it up and put it in your cold cereal, granola or oatmeal. It adds great flavor and a touch of sweetness.  Or try out my new favorite way to eat my banana at breakfast. Spread peanut butter on a slice of toast, cover it with sliced bananas and then sprinkle cinnamon on top. It is so good and filling!

Greek Yogurt

This yogurt is thicker than regular yogurt with a slight tang to it. It is packed full of calcium and protein, nearly twice as much as regular yogurt.

Make sure when you pick out a Greek yogurt that you check the nutrition label. Some are definitely more like dessert and are loaded with fat, calories and tons and tons of sugar. I try to pick ones that have 100-130 calories per serving and 8-10 grams of sugar. Your safest bet is to just pick a plain one and jazz it up. That is my favorite way to do it because then I am not stuck with just one flavor, I can flavor it for what ever mood I am in.

Here is one of my favorite breakfasts:

1 cup Greek yogurt
drizzle of honey
couple shakes of cinnamon
fresh strawberries/raspberries/blueberries if I have them
2 T Craisins, dried blueberries or dried cherries
1 T Pecans/almonds/walnuts chopped up

Mix together the Greek yogurt, honey and cinnamon and then sprinkle the other ingredients on top. If I have some granola I like to sprinkle 1/4 cup on top instead of the nuts!

It's so good and tasty and filling!

Oatmeal

Have you ever noticed the heart on a container of oatmeal? That heart is there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when you eat it regularly.

Steel-cut oats, which take about 15-20 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.

I recently discovered overnight steel cut oats. It takes 5 minutes or less of my time and my husband and I have a great breakfast ready for us in the morning. This recipe is so easy, you have no excuse to try it out!

The other great thing about steel cut oats is that they can sit in your fridge for a week and when reheated don't get mushy like regular oatmeal. So I make a batch of these oats on Sunday night and keep them in the fridge and we have quick and healthy breakfasts all week long! Just scoop out what you want and reheat them in the microwave.

Overnight Steel Cut Oats
 6 Servings

1 1/2 cups steel cut oats
6 cups water
pinch of salt

Bring all ingredients to a boil and boil for 1 minute. Cover, turn off heat and let sit on the stove overnight.

In the morning uncover the oats, give them a stir and bring them to a boil. Stir until creamy and warm and then they are ready to eat!

Top them with your favorite nuts and berries, whether dried or fresh. I love adding pecans and craisins and half of a chopped apple to mine with a lot of cinnamon! The fruit adds sugar so I don't even feel the need to add honey or brown sugar to it.

Don't Ever Skip Breakfast!!

Breakfast is sooooo important. I had a nutrition teacher in college that every day would ask us if we had fed our brain. It is so important to eat in the morning and to eat something good for your body so that your brain and the rest of your body can function properly and have the energy it needs to attack the day ahead of it. Skipping breakfast can also set you up for over eating the rest of the day. Now is you are trying to be healthier and lose weight, skipping breakfast will just undo all of your hard work!

"You want to aim for a breakfast that combines good carbs and fiber with some protein," says Erica Giovinazzo, MS, RD.

I will be posting some great, easy breakfasts over the next couple of weeks along with some tips to make them even healthier. If you already are a breakfast eater like me then great, try out some of these new ideas. And if you aren't a breakfast eater, try eating a healthy breakfast every day for a week. I bet you will be surprised with how great you feel and how much more energy you have!