Natura Libra

Thursday, January 19, 2017

Spinach & Egg White Wrap

Spinach & Egg White Wrap
www.naturalibra.com

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.)

Spread a tablespoon of pesto over each tortilla and set aside.
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.
Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
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.

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Top 10 Fitness and Nutrition Tips

Top 10 Fitness and Nutrition Tips
-www.naturalibra.com

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.

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

Facebook link
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Check out this other video with more info on menopause:
https://www.youtube.com/watch?v=hVaJXukIPUM
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Thursday, January 12, 2017

Chicken Quinoa Stir Fry

Chicken Quinoa Stir Fry

WWW.NATURALIBRA.COM

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

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.
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.

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Don't forget to follow us on 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://www.youtube.com/watch?v=cBj8qpsIY-w

Or click HERE to see video

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

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

Facebook link
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Twitter
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Don't Complicate Things

Don't Complicate Things

www.naturalibra.com

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.

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
https://twitter.com/naturalibra2

Wednesday, December 7, 2016

What is a Hormone - Looking for Menopause Help

What is a Hormone Looking for Menopause Help -

http://www.naturalibra.com

Hormones are secreted by your glands, such as your pancreas, ovaries, adrenal, and thyroid, in small quantities, usually into the bloodstream. The word “hormone” is taken from the Greek word “hormaein,” which means “to excite.” Hormones activate, control, or direct bodily functions and travel throughout the body until recognized by a receptor. Hormones control energy production and storage, water and salt metabolism, growth, and sexual and reproductive actions. Estrogen, Androgens, and Natural Progesterone are all steroid hormones manufactured in your body from cholesterol. (How can progesterone cream provide menopause help - Article HERE)

A steroid hormone is a steroid that acts as a hormone. Steroid hormones can be grouped into 2 classes, corticosteroids (typically made in the adrenal cortex, hence cortico-) and sex steroids (typically made in the gonads or placenta). Within those 2 classes are 5 types according to the receptors to which they bind: glucocorticoids and mineralocorticoids (corticosteroids) and androgens, estrogens, and progestogens (sex steroids). Vitamin D derivatives are a sixth closely related hormone system with homologous receptors. They have some of the characteristics of true steroids as receptor ligands.

Steroid hormones help control metabolism, inflammation, immune functions, salt and water balance, development of sexual characteristics, and the ability to withstand illness and injury. The term steroid describes both hormones produced by the body and artificially produced medications that duplicate the action for the naturally occurring steroids.

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Check out our blog HERE: www.naturalibra.info
Our blog is full of videos and articles to help combat menopause, staying healthy, important health/wellness tips, and healthy recipes in order to have a broad range of health and wellness information/tips to keep healthy.
Click the following link to see our blog post on What is Menopause? Is there Menopause Help?: https://goo.gl/UIQ3Xc

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Also, check out our website. www.naturalibra.com is full of information that will better equip you during this time of menopause.

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Creamy Carrot Soup

Creamy Carrot Soup

www.naturalibra.com

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

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.
Reduce heat, cover and simmer until carrots are tender, about 20 minutes. Use a hand blender to process the soup until smooth.
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.

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Don't forget to follow us on 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://www.youtube.com/watch?v=62OCCpBFKrY

Or click HERE to see video

The Healthy Food Trap

The Healthy Food Trap

www.naturalibra.com

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

Don't forget to follow us on 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://www.youtube.com/watch?v=62OCCpBFKrY

Or click HERE to see video