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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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. 

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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.

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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Creamy Carrot Soup

Creamy Carrot Soup

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Most creamy soups are filled with fat – but not this one. Indulge with this healthy carrot soup. Serve with a side of lean chicken breast or grilled fish and a small salad for a balanced meal. 
Servings: 2 Here’s what you need:

• 1 teaspoon olive oil
• 3 garlic cloves, minced
• 1/2 small onion, diced
• Dash of sea salt
• 4 cups carrots, diced
• 5 cups filtered water
• 3 Tablespoons White Miso

1. In a soup pot heat the olive oil over medium heat. Add garlic and onion with a dash of salt and cook for 4 minutes. Add carrots and stir, cook for another 4 minutes. Add the water and bring to a boil.
2. Reduce heat, cover and simmer until carrots are tender, about 20 minutes. Use a hand blender to process the soup until smooth.
3. Remove 1 cup of the soup and mix the miso into it until dissolved. Add back into the soup and simmer for 5 more minutes.

Nutritional Analysis: One serving equals: 187 calories, 4g fat, 27g carbohydrate, 5g fiber, and 5g 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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The Healthy Food Trap

The Healthy Food Trap

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Do you eat healthy, exercise regularly and yet haven't been able to achieve your goal weight? You're not alone. 

You've fallen into the healthy food trap. This is the faulty belief that as long as the food you're eating is healthy then you don't have to worry about portion size. 

Weight loss always has and always will be a numbers game. If you eat more calories than you burn, you'll gain weight - even if those calories are healthy. 

Reduce the size of your portions and watch as the weight falls off

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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The Power of Change

The Power of Change

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Do you wish you could change something about your life right now?

I'm here to argue that change can happen in an instant.

I know this goes against popular thought. Most people believe that change has to be worked at for months or even years. We expect to try and fail numerous times before we ultimately give up or succeed. 

How many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to take hold. 

Is there something in your life that you want to change? Do you have weight to lose? Do you have high blood pressure? Do you have a pair of pants that you wish you could fit into? 

What is keeping you from making a positive change in your life? 

According to professional speaker and author, Anthony Robbins, it's the getting ready to change that takes time. In the end there's a single instant when the change occurs. Robbins goes on to outline three specific beliefs that you must have in order to instantly create a lasting change. 

Belief #1: Something must change. 

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound nice, or is living another day in your current body unbearable? In order to make a lasting change you must be convinced that the time has come. 

Belief #2: I must change it. 

It is vital that you take full responsibility in making the change. Sure, others may assist you, but in the end you are the one who is going to make it happen. You have to need this change enough to make it your personal mission—no one else will do it for you. 

Belief #3: I can change it. 

Don't let past failures get in your way. The truth is that you do amazing things when you put your mind to it. Believe that you are capable of losing weight or making any other positive change in your life. 

Why do most people fail to make lasting change? They leave it up to willpower. This works for awhile, but you'll always revert back to what's comfortable. The solution? 

Change what you're comfortable with. 

You've probably heard that humans are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want. 

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise. 

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise. 

Remember, change can happen in an instant.

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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7 Habits of Highly Fit People

7 Habits of Highly Fit People - www.naturalibra.com

Lots of people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix. 

So what do fit people do in their "healthy lifestyle"? Take a peek with the following 7 Habits of Highly Fit People:

Habit #1: They Don't Buy Junk

Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don't buy any. Even buying junk food for your kids or spouse is not advised since 1) you'll likely eat some of it eventually, and 2) your loved ones shouldn't be eating that junk either. It's called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks. 

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I've found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time. 

Treat exercise time with the same importance that you would a business meeting or trip to the dentist. 

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed? 

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn't empty. 

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you're cheating your body out of great results when you don't push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment. 

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting. 

Habit #5: They Don't Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you'll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth. 

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week. 

Habit #7: They Are Supported

Fit people don't leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation. 

Want instant support? Call or email me today to get started on your own customized fitness plan. 

I hope that these habits have inspired you to make a change for the fitter in your own life. 

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level. 

If none, or very few, of these habits describe your lifestyle, then I've got good news – you now have 7 effective new habits to start that will get you some awesome results. Don't try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7. 

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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Easy Chilled Gazpacho

Easy Chilled Gazpacho

Gazpacho is a cold tomato-based soup that originated in Spain. What better time to enjoy a chilled bowl of gazpacho than on a hot summer day? Use fresh ingredients for the best possible taste. 
Servings: 6

Here's what you need:

• 3 cups tomato juice
• 1/3 cup red wine vinegar
• 1 Tablespoon olive oil
• 2 large tomatoes, quartered
• 1 cucumber, peeled and cut into chunks
• 1 small onion, peeled and quartered
• 1 sweet green bell pepper, seeded and quartered
• Dash of hot sauce
• Fresh ground salt and pepper to taste
• 2 tomatoes & 2 cucumbers chopped for garnish

1. Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender. Turn on high speed for 40 seconds.
2. Chill the soup for 30-60 minutes.
3. Place chopped cucumber and tomato in each serving dish and fill with soup. Serve immediately.

Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.

Visit our blog www.naturalibra.info to stay up with our health and wellness information.  We also have a ton of fitness tips and recipes.

Suzanne Summers discusses the benefits of Progesterone Cream:  

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