FAQ Series: What are FemBasis Progesterone Creams?

What are FemBasis Progesterone Creams?

The intent and purpose of FemBasis Natural Progesterone skin creams is to provide the bio- availability of USP Micronized Natural Progesterone, as an alternative to synthetics, in support of hormonal balance in women. Even though Natural Progesterone can be transported transdermally (through the skin) with a variety of skin formulations, it is especially important to use a chemical free ‘carrier’ formula that synergizes with Natural Progesterone in the most optimum way, while providing additional healthy benefits for the skin as well.
For this reason FemBasis ‘Progesterone Cream’ and ‘Progesterone Plus’ are formulated with a synergistic blend of all natural plant sourced ingredients including an optimal content of US manufactured, standardized, United States Pharmacopeia (USP) Micronized Natural Progesterone derived from wild yam root. We do not source USP Progesterone from China.
‘Progesterone Cream’ and ‘Progesterone Plus’ are rich in plant nutrients and vitamins that have been derived from organic, non-GMO sources and are manufactured under strict quality controls. Both formulas provide an efficacious, balanced, bio-available, and exceptional natural progesterone option for women for support of hormonal balance. They are manufactured and distributed by Natura Libra LLC for the ‘FemBasis for Women’ products division, and are shipped in the USA from Amazon or from Natura Libra LLC.

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Healthy chocolate shake - http://naturalibra.blogspot.com/2017/07/healthy-chocolate-shake.html
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Healthy Chocolate Shake

Healthy Chocolate Shake

What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won't miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here's what you need:

• 2 bananas, frozen
• 1/2 cup nonfat milk
• 1 scoops chocolate Shakeology
• 2 Tablespoons raw almond butter
• dash of ground cinnamon
• 2 cups ice

1. Throw everything into a high speed blender, blend until smooth and creamy.

Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein. 

Don't forget to visit our website to see how Natura Libra's 100% natural progesterone cream can help fight those menopause symptoms - www.naturalibra.comwww.naturalibra.com

Also, check out this article on healthy living HERE- http://naturalibra.blogspot.com/2017/07/5-obstacles-to-fitness-success.html

5 Obstacles to Fitness Success

5 Obstacles to Fitness Success

You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look.

So why aren't you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I'm talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don't want to be bothered. 

It's in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it's painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There's a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don't want to wait for the good stuff. 

Just as you wish to avoid pain, you are also an expert in seeking out pleasure - namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There's good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

• A walk outside
• A good book
• A night out to the movies or theater
• A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy. 

Let's face it, you work too much, commit yourself to too much and don't even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It's time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night's sleep. Remind yourself that taking care of your health is not a luxury - it's a necessity.

4. You don't deserve it. 

I don't agree with it, but you sure act like you don't deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don't believe deep down that you are worthy then you'll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body - and I urge you to dig deep down to uncover why you don't. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid. 

You're afraid to start because you just might fail, and wouldn't that be embarrassing? You're also afraid to start because you just might succeed, and change makes you uncomfortable – even if it's change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

• New diet
• New exercise routine
• New friends at the gym
• New clothes
• New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable. 

Don't forget to visit our website to see how Natura Libra's 100% natural progesterone cream can help fight those menopause symptoms - www.naturalibra.com

Also, check out our recipe for Easy Teriyake Salmon HERE - http://naturalibra.blogspot.com/2017/07/easy-teriyaki-salmon.html

Easy Teriyaki Salmon

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Easy Teriyaki Salmon

Easy Teriyaki Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here's what you need:

• 1 Tablespoon sesame oil
• 1/4 cup lemon juice
• 1/4 cup soy sauce
• 1 teaspoon ground mustard
• 1 teaspoon ground ginger
• 1/4 teaspoon garlic powder
• 4 (6oz) salmon steaks

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Set aside 1/2 cup of marinade and refrigerate.
3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein. 

Don't forget to visit our website, and find out how to fight those menopause symptoms - www.naturalibra.com

The Habits That Make You

The Habits That Make You

What are your habits? 

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you've made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, "We first make our habits, and then our habits make us."

Confucius said, "Men's natures are alike; it is their habits that separate them."

And Aristotle noticed that, "We are what we repeatedly do. Excellence then, is not an act, but a habit."

It's pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren't happy with your body, then simply adjust your eating and exercise habits. Here's how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It's tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

• Do not eat after 7pm each night.
• Bring your lunch to work instead of eating fast food.
• Exercise 4 times a week after work for 45 minutes each time.
• Only eat fruits and veggies as your afternoon snack.
• Get up early and exercise for an hour each morning.
• Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you'll face, and your strategies for overcoming these obstacles.

Here's an example:

• My new habit is to work with a personal trainer 3 times each week.
• My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
• The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse's support.
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you'll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don't shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps. 

Don't forget to check out our website to learn more about hormone imbalance, and all natural progesterone cream - www.naturalibra.com

Quinoa and Winter Squash Salad

Quinoa and Winter Squash Salad

This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish. Servings: 10
Here's what you need:

• 2 yellow onions, diced
• 4 celery stalks, diced
• 4 carrots, diced
• 2 cups diced squash, butternut or any other fall or winter squash
• 1 Tablespoon olive oil
• 1 Tablespoon brown rice syrup
• dash of freshly ground sea salt
• zest and juice from 1 lemon
• 2 cups filtered water
• 1 cup quinoa
• 4 sprigs of parsley, finely minced

1. Preheat oven to 400 degrees F.
2. Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
3. While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
4. Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein. 

Complex is Best

Complex is Best

Wait! Don't just skim down to see which exercise I've labeled as the best, get the whole story... 

I'm often approached and asked to pin down a single exercise as the one that will help lose the most fat and sculpt the quickest. That's not an easy question to answer. 

You see, I'm very aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—hence my hesitation to label any exercise as the universal best. 

That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best. 

What makes an exercise the best?
When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen. 

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout. 

What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise: 

The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories. 

Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement. 

How many muscles did you utilize while performing the lunge? Probably too many to count. 

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back- just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise. 

Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest. 

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row. 

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level. 

I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal. 

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in. 

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Broiled White Fish with Brown Rice & Veggies

Broiled White Fish with Brown Rice & Veggies

This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein - just what you need for toning your body.
Servings: 2

Here's what you need:

• 2 fillets white fish
• 1 teaspoons olive oil
• 1 lemon
• seafood seasoning
• paprika
• 1/2 red bell pepper, cut into bite-sized chunks
• 1/2 cup broccoli florets
• 2/3 cup brown rice, cooked
• 2 Tablespoons salsa

1. Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.
2. Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
3. Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.

Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.

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Simple Ways to Burn 250 Calories

Simple Ways to Burn 250 Calories

1. Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
2. Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true.
4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
7. Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I'd love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.  Please follow our blog for more health and wellness tips.

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Broiled White Fish with Brown Rice & Veggies

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This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein - just what you need for toning your body.
Servings: 2 

Here's what you need:

• 2 fillets white fish
• 1 teaspoons olive oil
• 1 lemon
• seafood seasoning
• paprika
• 1/2 red bell pepper, cut into bite-sized chunks
• 1/2 cup broccoli florets
• 2/3 cup brown rice, cooked
• 2 Tablespoons salsa

1. Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.
2. Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
3. Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.

Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.

10 Ways to Break Bad Health Habits

Choosing a healthy lifestyle is not, unfortunately, one of those "set it and forget it" decisions. Don't we all wish it were? Instead, it's a result of many smaller choices we make every day—with every meal. Every snack. And every workout.

You always start the day with the best intentions. You eat a thoughtful breakfast. You pack a sensible lunch, and even remember to bring it with you to work. But then comes mid-afternoon, a dip in energy, and lowered self-control. If you're already in that weakened state and you hear that there are cupcakes in the office for someone's birthday, well, in the words of Donnie Brasco, "Fuhgeddaboudit."

Healthy habits only become habits when you do them more than once.

Instead of setting yourself up to fail, you can set yourself up to make good choices by planning ahead. That will give you a fighting chance to succeed. So where do you begin?

Identifying your weaknesses is the first step. Figure out where you're likely to slip up, and you can take action to prevent it. Here are 10 common problems that derail many of us, and suggestions for how to fight back.

1. Avoid eating late at night. Your metabolism slows down when you sleep, so late-night calories are harder to burn off.Fight back: Eat small meals or snacks every 2 to 3 hours throughout the day. Time your meals so that you stop 2 to 3 hours before you go to bed.
2. Don't grab fast food on impulse. You're already on your way to avoiding this one if you're eating regular small meals and snacks. You'll keep your brain fed, so it doesn't shut down.Fight back: Pack healthy snacks and bring them with you. These can be simple—a small handful of raw almonds is a better choice than a greasy burger.
3. If you shouldn't eat it, don't put it in your shopping cart. Seriously. If you put it in your shopping cart, it comes home with you. And you know it's there.Fight back: It's much harder to eat junk food in a moment of stress or weakness if it's not in your house.
4. If you're tempted by junk food, look in the mirror. Think it through—those calories will go somewhere. And probably somewhere you've spent hours in the gym trying to slim and shape. So a bad choice now will just mean more effort later.Fight back: Reach for a piece of fruit instead.
5. Don't eat for comfort. If something gets you stressed or upset, take a breath, not a bite. Knowing that you're taking good care of yourself, even when you're down, will help you to feel better more quickly.Fight back: Try calling a friend, taking a 10-minute walk around the block, or playing with your pet. Or working out.
6. Find healthy versions of your favorite guilty pleasures. Stock your kitchen with those instead.Fight back: Craving ice cream? A creamy low-fat yogurt could hit the spot. Want the crunch of chips? Try snacking on fresh red peppers, sliced jicama, or baked kale chips (they're easy to make, and
   astonishingly tasty).
7. Pay attention to portion size. You don't need to eat heaping helpings.Fight back: If you absolutely must have ice cream, grab a teacup instead of a bowl. You'll get the taste you crave, but in a much smaller serving.
8. Make exercise a priority. It's easy to let it feel optional and get lost in the shuffle.Fight back: Plan your workout schedule for the week and stick to it. If that feels too daunting, start by committing to 1 day. Then try planning for 2 days, and build from there. When you start seeing results, you won't want to stop.
9. Just work out—don't ask yourself if you want to. Most people (myself included) would answer "No."Fight back: Just commit, get in your workout clothes, and Push Play. You'll be sweating, happy, and proud of yourself before you know it.
10. Must have chocolate? Reach for chocolate Shakeology®. It's made with real cocoa, so it hits that chocolate nerve—as well as providing essential vitamins and minerals to nourish your body, and cleansing prebiotics to gently eliminate built-up toxins from eating processed foods.

Overall, keep your larger goal in mind: to live a healthy, fulfilling life. Let that aim inform your individual choices. They'll transform from problems into stepping stones on your path to success.

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9 Foods That Can Fool You

9 Foods That Can Fool You

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In South Dakota, in the 1970s some people used to order something called the "Diet Plate." Common in most Sioux Falls-area and greater-Minnesota region restaurants, it consisted of a scoop of cottage cheese; a couple canned peach halves, still dripping syrup; a hamburger patty; iceberg lettuce; and a sprig of parsley.

While delicious by mid-20th-century, Midwestern standards, it was about as calorie restrictive as the chicken-fried steak and baked potato. Still, the perception was that this was diet food, most likely because each element in the "Diet Plate" had a vague resemblance to another, healthier, foodstuff—except the hamburger, that is. But that has to be there because this was South Dakota and any other meat would be deemed un-American.

It'd be nice to think that we've transcended the Diet Plate. Sadly, this isn't the case. Even today, there are dozens of foods we fool ourselves into thinking are healthful when, in truth, they do nothing but pad our hips and arteries. Here are nine of the worst offenders on your grocery store shelves.

1. Yogurt. It starts out as good stuff. Fat aside, there's the calcium and protein you find in all milk products, along with probiotics, which make it easier to digest for those with lactose issues. The only problem is, straight yogurt can be pretty bitter, so manufacturers load the stuff with sugar to make it more palatable and masquerade those carbs as fruit. Have a look at most flavored yogurt, and you'll find the second ingredient to be sugar or high fructose corn syrup. One container of Yoplait® Original Strawberry is 170 calories with 5 grams of protein and 33 grams of carbohydrates, 27 of which are sugar. Oddly enough, these are the exact same nutrition facts for Yoplait's other, less healthy-sounding flavors, including Key Lime Pie and White Chocolate Raspberry.Solution: Buy plain yogurt and flavor it yourself. You'd be amazed at how far a handful of raspberries or a tablespoon of honey will go to cut the bitter taste. And while you're at it, choose the low-fat or fat-free stuff. You'll still get all the nutritional benefits.
2. Wheat Bread. If you're reading this, you probably know enough about nutrition to understand that whole-grain wheat is better for you than refined wheat. By keeping the bran and germ, you maintain the naturally occurring nutrients and fiber.But for some reason, manufacturers constantly come up with new chicanery to lead you back to the refined stuff. One of their latest tricks is to refer to refined flour as "wheat flour" because, obviously, it's made of wheat. But just because it's wheat-based doesn't mean it's not refined. The distracted shopper can mistake this label for "whole wheat flour" and throw it in his cart. Another loaf of cruddy, refined, fiberless bread has a new home.
   Solution: Slow down when you read the label. That word "whole" is an important one.
3. Chicken. Just because you made the switch from red meat doesn't mean you're in the clear. If you opt for dark meat—the wings, thighs, and legs—you're losing protein and gaining fat. Three ounces of raw chicken breast, meat only, is 93 calories, 19.5 grams of protein, and 1.2 grams of fat. Three ounces of dark meat, meat only, is 105 calories, 18 grams of protein, and 3.6 grams of fat. It doesn't seem like much, but it adds up.Solution: Go for the breast, and while you're at it, ditch the skin. It's nothing but fat.
4. Frozen or canned fruit. Any food swimming in juice or "light syrup" isn't going to work in your favor on the scale. Furthermore, most canned fruit is peeled, meaning you're being robbed of a valuable source of fiber.Frozen fruit is a little trickier. While freezing preserves the fruit itself, adding sugar during the freezing process preserves color and taste; so many store-bought frozen fruits add it in.
   Solution: Read that ingredients list! You want it to say fruit, water—and that's it.
5. Canned veggies. "What?" you declare. "There's light syrup in canned string beans, too?" No, actually, they add salt to preserve this produce. A half-cup serving of canned string beans has approximately 300 to 400 milligrams of sodium.Solution: Many companies offer "no salt added" options. If you can't find one to your liking, go frozen instead—no salt (or light syrup).
6. Peanut butter. Squish up peanuts, maybe add a little salt. How hard is it to make that taste good?Apparently, it's so incredibly difficult that many companies feel compelled to add sugar or high fructose corn syrup into the mix. Why? I do not know. Some manufacturers, such as Skippy®, are up front enough to admit this and call their product "Peanut Butter Spread," but many others still refer to their sugary concoction as good old "peanut butter."
   Solution: Read the label. (There's a theme emerging here.) Considering real peanut butter has one ingredient, two ingredients max, it shouldn't be too hard to figure it out.
7. Juice. The range in the nutritional value of store-bought juices is massive. On one end, you have "fruit drinks" with just a modicum of actual juice in them. On the other end, you have fresh-squeezed, 100% preservative-free juice such as Odwalla® and Naked Juice®. But no matter which one you choose, it's important to remember that it's never going to be as healthy as whole fruit. And if you're trying to lose weight, it's a flat-out bad idea. First off, it's been stripped of fiber, so you absorb it faster, which makes it more likely to induce blood-sugar spikes. Secondly, you consume it faster and it's less filling, so you're more likely to drink more.Solution: If you must buy it, go fresh squeezed, but you're usually better off just skipping it entirely.
8. Canned soup. As is also the case with canned veggies, you're entering a sodium minefield. Half a cup of Campbell's® Chicken Noodle Soup has 890 milligrams of sodium. That's 37 percent of the recommended daily allowance (RDA)*—and who eats half a cup?Solution: Read those labels carefully. Most companies make low-sodium versions.
9. Fat-free salad dressing: Dressing, by definition, is supposed to be fatty, thus highly caloric. You use a little bit of it and in doing so, you get a healthy hit of the fats you need for a nutritionally balanced diet. Unfortunately, people prefer to buy fat-free versions so that they can drown their greens yet avoid excess fat.Nothing's for free. All this stuff does is replace the fat with carbs and salt, so you've basically gone from pouring a little healthy, unsaturated fat on your salad to dumping on a pile of sugar. For example, Wish-Bone® Fat Free Chunky Blue Cheese is 7 grams of pure carbs and 270 milligrams of sodium for 2 tablespoons, which you'll never stop at anyway. Also, given that there's no fat or protein in this particular dressing, one can only imagine what makes it "chunky."
   Solution: Make your own salad dressing. One part vinegar and one part olive oil with a blob of Dijon mustard makes an awesome vinaigrette. And here's another trick: Make your salad in a sealable container, add a tiny bit of dressing, and shake it up. It'll coat so much more than tossing will.
   And finally, make that salad with romaine or spinach or some other nutrient-rich leafy green. As far as we're concerned, nutrient-poor iceberg lettuce should have gone the way of the South Dakota Diet Plate.

Do you know anyone that is in need of menopause help?  Here is a great article that can give you menopause help and get your life back.  Click HERE or the following link to view the menopause help article http://bit.ly/2gZaWL0

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Spinach & Egg White Wrap

Spinach & Egg White Wrap
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This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked!
Servings: 2

Here's what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein. 

Do you know anyone that is in need of menopause help?  Here is a great article that can give you menopause help and get your life back.  Click HERE or the following link to view the menopause help article http://bit.ly/2gZaWL0

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Whats so funny about menopause?  Click HERE, or follow the link https://www.youtube.com/watch?v=hVaJXukIPUM

Top 10 Fitness and Nutrition Tips

Top 10 Fitness and Nutrition Tips
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1. Learn Portion control, People!Just because a food is organic or from a health food store doesn't mean you shouldn't be aware of how much you're eating. In the nutrition world, size matters. The easiest way to learn portion control is to learn the basic exchange of food for calories, fat, etc. to estimate total intake.

2.  Calculate how many calories your body needs to maintain your current weight or lose weight & stay within those calorie limits calories in to calories out is the only way to weight loss

  
3.Schedule your workouts each week, just like you would a doctor's appointment.


4.Take Control of Your Kids' SnacksInstead of letting your little racers dine on chips, cookies, and candy at the fields, try something   low in fat, made with oats, & packed with essential vitamins and minerals. Serving yourself and your children healthier snacks will go a long way in changing the way your family eats.


5.Weight training is essential to burn body fat. For every pound of muscle you gain, your body burns 30-50 additional calories per day. If you gain five pounds of muscle, you'll be burning up to 250 additional calories per day. The  effect is significant - about 84,000 calories over the course of a year.

6.Consistency is more important than volume. Working out two to three days per week with will produce more results than haphazard workouts such as five days one week and one day the following week.

7.Cardio queen? It refers to someone who does two hours of cardio a day. This person mistakenly assumes that this is the most efficient method to lose fat. In fact, it's the most efficient method to lose fat and muscle.



8. Get real and be specific.
Write down three or four realistic goals that you can stick to. For example, "I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week." Avoid fantasy-land goals that will only frustrate you.

9. Create a Food Journal, the only way to know how many calories you are in taking is to write it down!  Don't guess! Purchase a food scale and a set of measuring cups and weigh and measure everything you put into your body then log it 
10.  ......and lastly weigh yourself everyday log it at the top of your food journal you will have everlasting results!

Looking for menopause help?  Check out this article that can give you menopause help and get your life back.

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Chicken Quinoa Stir Fry

Chicken Quinoa Stir Fry


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Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There's no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here's what you need:

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

Looking for menopause help?  Check out this article that can give you menopause help and get your life back.  Click HERE or the following link to view the menopause help article https://goo.gl/GMZWMk

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Check out this video to see how you can find menopause help. https://www.youtube.com/watch?v=cBj8qpsIY-w

Or click HERE to see video

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Don't Complicate Things

Don't Complicate Things

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The main reason that you're not happy with your weight is because of what you eat. 

It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question "What's for dinner?" has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist – that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

• Refined sugar / corn syrup
• Fried / fatty food
• Full fat dairy food
• Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

• Scrambled egg whites, sliced tomato and whole grain toast
• Whole grain oatmeal, sliced fruit and a protein shake
• Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

• Dark baby greens topped with chopped chicken breast and diced tomatoes
• Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
• Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

• Grilled white fish, sautéed spinach and whole wheat couscous
• Baked chicken breast, steamed broccoli and brown rice
• Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Do you know anyone that is in need of menopause help?  Here is a great article that can give you menopause help and get your life back.  Click HERE or the following link to view the menopause help article http://bit.ly/2gZaWL0

Don't forget to subscribe to our Youtube Channel here: https://www.youtube.com/channel/UCrG-2lIALjyp___YK3bK7xA

Check out this video to see how you can find menopause help.  https://youtu.be/VZzYZZUq75k

Or click HERE to see video

Click the following link to get your Natural Progesterone Cream now, available on Amazon.  https://goo.gl/C00ZQG
Facebook link
https://www.facebook.com/menopausesymptoms/

Twitter
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