In life, it’s the little things that count. Not the great big momentous occasions, but the daily moments that all strung together, make up your own personal circle of life. We cannot measure the quality of our lives by the big events like birthday celebrations, weddings, baptisms and graduations. It’s the day-to-day stuff that makes up your life.
This is also true with eating. It’s not just the big meal occasions—dinner out, Thanksgiving, birthday cake and such. Becoming a healthy eater has everything to do with daily decision making over what will go in your mouth, rather than worrying about a special occasion (I say, splurge and enjoy it! The next day, do penance and throw in a little extra exercise and pare a few calories off your daily intake for the next few days.)
But it’s those daily decisions that count; to choose not to drive thru and wait an extra 15 minutes to get home to real food. It’s choosing fruit over donuts; water over soda and not to have that bowl of ice cream watching TV. Those are the little decisions that matter much more so than eating an extra piece of pie at Thanksgiving. Yeah, overindulging is hard on your body and we talk about being “Thanksgiving full” as the ultimate test of fullness, but the daily awareness of what you put in your body is what the definitive cause and effect of how your body looks, feels and operates.
Sometimes it’s easy (like the above example of fruit over donuts). Other times, it’s harder to know what to do. Here are some easy swaps to help you to save calories, your health and your sanity, too, so you know that what you’re doing will make a difference!
Instead of a blueberry muffin (which, let’s be honest, is really a cupcake with blueberries in it!) have a cup of Greek yogurt with 1/2 a cup of blueberries stirred in. Save yourself 249 calories (and some considerable carbs!).
Instead of a 2 slices of whole wheat bread, have 1 Orowheat Sandwich Round (whole wheat also), saving yourself 140 calories!
Instead of 1 cup of white rice, have 1/2 cup of brown rice mixed with chopped steamed broccoli. You’ve just saved yourself nearly 100 calories (and ratcheted up the fiber count, too!).
Instead of a pork chop, go for an equal serving of pork tenderloin and save yourself 50 calories (plus a lot of fat grams!).
It’s not that difficult to make a big difference a little bit at a time. Awareness counts as much as calories do. Keep that in mind as you hit the grocery store this week!
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One of my favorite pastimes is cooking with my children. Do you have kids? If you do, I want to heavily recommend that you teach them the joys of the kitchen while they’re still young and look up at you like a superhero that has all the answers. Teaching your children how to cook is more than a rite of passage; it’s just plain fun. To me, the kitchen is like a magical land that can create a special type of community and intimacy with the simple act of making a meal.
There are some little things you should look out for when you start to integrate your children into the cooking world: the basic do’s and don’ts.
DO assign simple tasks. When starting out, show them how to wash veggies, how to stir sauces to not let the sides burn, how to scramble eggs, etc.
DON’T let your child use a knife and cutting board without supervision and being taught proper technique.
DO give them a bit more responsibility as they show they understand. Show them basic vegetable cutting, but once you pass that knife from your hand to theirs, watch them like a hawk. (younger ones can use pumpkin carving knives safely, so save yours!)
DON’T let your child remove anything from the oven. But explain how it’s done as you do it; this way, when it’s time, they’ll be ready.
DO explain how when you’re using a pot or pan that you need to turn the handle to the side so it’s not sticking out so no one can run into it or accidentally knock it over.
DON’T allow them to handle meat until they’ve had a couple seasoned years under your training, but explain the safety issues and demonstrate thorough hand washing after you touch it.
ALWAYS let them sneak tastes of their labor in the kitchen. One of my favorite things about cooking is that I get to taste along the way, and I can guarantee that it’ll be a favorite among your children as well.
Well folks, there you have it! Show your children what a kitchen is and how to use it. My daughter is a college graduate now and she tells me all the time how surprised she is that hardly anyone her age knows how to cook. Regardless, your children are going to love learning this new skill! For them, it’s like finally getting to know the secret behind a magic trick. Have FUN!!
One of the biggest issues facing anyone who is trying to get their weight under control, is dealing with those endless cravings.
Most of the time, it’s sugar–yes, sugar. EVEN if it’s not a craving for something sweet.
You see, carb cravings and sugar cravings go hand in hand. They are BFFs and are out to destroy any willpower you may have.
And you and I both know, that if you can’t get those cravings handled, well…what’s the point of even trying? It’s brutal!
That’s why it’s so important to understand the underlying hormonal issue–specifically leptin.
Leptin is often called the “obesity hormone” and sometimes, the “starvation hormone.”
Known as the master hormone for regulating body weight, it is produced by the body’s fat cells.
Leptin resistance can occur when your body has too much adipose tissue—a nice way for saying if you’re overweight, there’s a good chance that your leptin levels are out of whack.
And the more overweight you are, the greater the chance. That means your body becomes unresponsive to leptin’s hormonal message of satiety and lessened appetite.
Weight loss becomes nearly impossible with these two factors in play.
Research shows that leptin levels diminish by about 50% when beginning a healthy diet. In some individuals, it can continue to dwindle.
The answer to this is simple: you have to reset your leptin!
To do this, the smart money is on supplementing with Lepti-Fix and CraveCrusher, this combination is a lethal weapon against the war on cravings.
CraveCrusher 2.0 contains key amino acids to support the brain’s biosynthesis of the neurotransmitters involved in appetite control and carbohydrate cravings. As a bonus, it boosts mood as well.
The secret sauce is in that combo: 5-HTP, DL-Phenylalanine, L-Tyrosine, L-Glutamine and Chromium.
When you add in the Lepti-Fix, you’ve got a powerful duo working together synergistically to help regulate blood glucose levels that are responsible for carb cravings.
Together, these two supplements help to bring appetites under control and stimulate satiety; super important.
I’m going to bet you money that you have never binged on broccoli or kale.
And I’m further going to bet that your cravings have little to do with vegetables.
That’s why I’m in LOVE with Just Juiced Vegetables–it’s one of my FAVORITE things!
Being able to get 5-7 servings in a simple scoop of this tasty supplement in your smoothie every morning, helps you become the very best you can be.
Or you can even drink it alone by itself!
That’s right–ONE scoop equals 5-7 servings for fruit and veggies, wow!!
Here’s the thing, 87% of people in the US don’t meet the recommendations for fruit consumption and a whopping 91% don’t meet the recommendations for vegetable consumption!
That’s a serious, health crisis-level issue.
Researchers from UCLA report that people who eat 7 or more servings of fruits and vegetables daily were 42% less likely to die from any cause compared to those who ate less than a serving.
Just Juiced Veggies will help you achieve your goal of getting more veggies and fruit into your life—without juicing! And unlike juicing, Just Juiced Veggies has 4 grams of fiber and provides digestive support with probiotic and digestive enzymes.
Add to that the phytochemical sulforaphane derived from broccoli seeds, “the missing link” to good health according to Johns Hopkins University School of Medicine, the long lasting antioxidant power of Just Juiced Veggies is stunning and truly a must-have supplement.
And THAT is why Just Juiced Vegetables is one of my most favorite things!
What if a supplement had the ability to change your life?
Yes–I’m talking about your heart, brain, skin, hair, nails, immune response, mood (including depression), focus, blood sugar metabolism…and it fights inflammation!
It’s a powerful support in the treatment of many other issues, too including Alzheimer’s, eczema, cancer and macular degeneration.
That pretty much wraps it up!
And did you know that a deficiency in omega 3 fatty acids is among the top 10 causes of death in the US? Harvard University says that having an omega 3 fatty acid deficiency is more deadly than excess trans fat intake–wow!
The research on omega 3 fatty acids is intense and year after year, just gets better and more intensive, finding new uses for this fabulous supplement.
The thing is fish oil works like nothing else.
But the most important thing to know about your omega 3 fatty acid supplement is that it needs to be 100% bio-available. Some aren’t and some are just downright dirty, made from farm raised fish, riddled with heavy metals and processed in a way that destroys the benefits as well.
Our own BioOmega 3x is not only bio-available, it has a patented delivery system that enhances the absorption of lipid-based and lipid-soluble ingredients. This means that the normal digestive process is bypassed making it easier for people with digestive, pancreatic or gallbladder issues to take.
No more fish burps! YAY!
The quality of BioOmega 3x is unparalleled. Every single batch of BioOmega 3x is quality tested and is ISFOS five-star certified to ensure the highest standards of purity. Non-GMO, certified sustainable from Scandinavia and free from heavy metals.
So now you know–not fish oil supplements are equal.
Have you ever removed a tray of meat from the freezer only to find discoloration and ice crystals? If you’ve forgotten about a carton of ice cream in the freezer for any length of time, you may have opened it to find its surface covered in ice. Freezer burn, we tend to call it.
Freezing food is a great way to extend the life of our perishable items, but when you freeze foods, you stand the chance of having your food become freezer burnt.
Freezer burn presents itself as discoloration on the surface of frozen foods such as bread and meat. Ice crystals are another sign of freezer burn, which we can find in frozen produce and ice cream.
To understand freezer burn a bit better, it helps to know more about how the freezing process works. When food is frozen, most of the water content of that food is converted to ice. Some of the water, though, is converted directly to water vapor and is released from the food all together. This process is called sublimation.
This water loss causes food to become dehydrated over time, like ice cubes that eventually shrink when they’re left in the freezer. So, in essence, this process freeze dries parts of foods, resulting in freezer burn.
In air-tight containers (like ice cream), that water vapor forms frost on the insides of the container and/or on the surface of the food. In open containers or containers that aren’t perfectly sealed, the vapor that escapes actually leads to that build up of ice on the inside of non-frost-free freezers.
And what we’re left with is food with strange flavors that’s difficult to chew.
When you have freezer-burnt food on your hands, you should do your best to discard the areas that have been affected. But you know I just hate food waste, so let’s talk about how to prevent freezer burn all together.
Tips to prevent freezer burn
- Remove as much air as you can from packages you freeze food in. The closer your food is to its packaging, the less chance there is of it losing water.
- Don’t leave your food in the freezer longer than you have to. The longer your food is frozen, the greater the chance of it becoming freezer burnt.
- Set your freezer at the lowest setting that you can in order to help avoid sublimation from occurring, as it’s less likely at lower temperatures.
- Always use high quality zipper-style bags to freeze food, and try to wrap foods in a bag that fits just right.
- Don’t place hot food in the freezer. You risk increasing the temperature of your freezer, and some of your frozen foods may even start to thaw.
- Avoid opening the freezer door more than it needs to be opened. This will help keep the freezer temperature from fluctuating, which can lead to freezer burn.
Making meals out of the meat/poultry/fish and produce you buy as soon as you get them home from the grocery store is another way to ensure that your food doesn’t get wasted and forgotten about at the back of the freezer.
We have just the thing to keep your freezer full of great healthy meals so you never have to wonder “what’s for dinner”. Click here to learn more!