Healthy Halloween Treats For Ghosts and Ghouls!

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I love Halloween and trick or treating. Now that I’m a home owner, I get to give out the treats. This year I wanted to give out treats that weren’t full of corn syrup or GMO ingredients. I went to Whole Foods and found a few good options. Yum Earth Organic lollipops are made with Organic and non-GMO sweeteners as well as real fruit and veggies including, black carrots, black currants, apple, carrot, and pumpkin. I tasted one and it was really good, the sweetness was just right! Each pop contains 100% Vitamin C as well, bonus Smile!

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The other treat I chose to give out was Annie’s Homegrown Halloween Bunny Grahams. I love Annie’s Homegrown and thought they were a great little treat, even healthy enough to pack in lunches. The first ingredient is Organic Whole Grain Wheat Flour along with graham and corn flour and organic sweeteners. All ingredients are non-GMO so this one was another winner in my book.

HAPPY HALLOWEEN TO ALL!! Enjoy the holiday safely Smile

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Everything You Need To Know About Vitamin D

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Vitacost has provided me with another great guest post to share with my readers! Thanks Vitacost Smile  Read on to learn more about Vitamin D, where to get it and how you can ensure you are getting enough.

1. What does vitamin D do? This multi-tasking vitamin keeps your bones strong and sturdy by promoting absorption of calcium (without it, your body can only absorb 10-15% of the calcium you ingest!), supports normal immune response and lends a hand to help maintain heart health. And if all of that wasn’t enough, vitamin D has also been linked to mood, joint function and skin health.

2. How does my body make vitamin D? They don’t call it the sunshine vitamin for nothing. When skin is exposed to UV-B rays from the sun, a naturally occurring chemical in the body (7-dehydrocholesterol) converts the energy into vitamin D. It’s then transported to the liver where it picks up hydrogen and oxygen molecules, then heads off to the kidney to be converted into the active form your body needs. This process only occurs through direct exposure to strong, mid-day sun – something most of us don’t experience very often.

3. What foods contain vitamin D? You can put vitamin D on your plate by piling it high with fatty fish, cod liver oil, oysters, dairy products, eggs and fortified foods such as cereal and milk. Since many of us don’t eat mass quantities of these foods (sardine omelet, anyone?), it can be difficult to obtain vitamin D through diet alone.

4. How do I know if I need extra vitamin D? You always wear sunscreen, and you don’t eat fish or dairy. So are you “d”-ficient? Studies suggest that upwards of 60% of American adults are, especially those living in Northern climates. But the only way to know whether or not your body has enough is to get your vitamin D levels tested by your doctor or healthcare provider.

5. What type of vitamin D should I take? If your doctor recommends a vitamin D supplement, look for vitamin D3 (also known as cholecalciferol), which is the same form that your body makes when exposed to sunlight. For a wide range of affordable vitamin D3 supplements, including liquids, softgels, capsules, powders, chewables and much more, visit an online health retailer such as Vitacost.com.

6. How do I take vitamin D? Vitamin D is a fat-soluble nutrient. Once you find the vitamin D3 supplement that’s right for you, be sure to take it with a meal that contains healthy fat (such as olive oil, nuts, seeds, avocado, etc.) for maximum absorption and effectiveness.

Vitacost.com has been selling discount vitamins since 1994. Since then we have grown into one of the biggest online marketplaces for healthy living essentials-with vitamins and supplements being just one of our many helpful categories! Get the best price on vitamins, nutritional supplements, health foods and diet products. Vitacost carries raspberry ketones and chia seeds. Our customers mean the world to us, and it’s our goal to provide you with the best nutritional supplements, natural foods and sports nutrition to help with your health and wellness.

By: +Katie Kaleita, writer for Vitacost.com

Save Time: Make Ahead Lunches For Work

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Sunday night means a little bit of prep for the week ahead can go a long way and save you time when you need it the most. Here is a simple one pot dish that can be packed for lunches. This one features ground turkey with onions, red potatoes, summer squash, and bok choy.

Set your stove top to medium heat and add 1/2 pound of ground turkey to your stainless steel saute pan. Use a wooden spoon to break up the turkey while it’s browning. Chop up your onion and red potatoes and add while the meat is cooking since it takes a while to cook. Drain excess grease from pan if needed. Push meat to one side, tip pan and use paper towels to soak up excess fat. Fat is very hot, so use caution.

*Short cut tip, cut up your potatoes, put into a glass bowl, cover and microwave for 2-3 minutes. This saves in cooking time on the stove top.

Add cut-up potatoes, summer squash, and bok choy once turkey is fully cooked. Season with fresh ground sea salt (Himalayan pink sea salt is the best!), fresh ground black pepper, oregano, basil, anything you like. Turmeric is great too!

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Cook until veggies softened to your personal preference.

Remove from heat, cover and cool about 30 minutes. Measure out equal portions and put into glass containers to grab and take to work.

These are delicious for lunch and great to pair with baby carrots, watermelon slices, or berries. This lunch is not huge so enjoy an afternoon snack about 3 hours later. Try pumpkin seeds with an apple, plain Greek yogurt with walnuts and local honey, or mashed avocado with crunchy celery.

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Full Recipe:

Ingredients:

1/2 pound ground turkey

1 small onion, chopped

3 small red potatoes, washed and cubed

2 summer squash, washed and cubed

1 pound bok choy, washed and chopped

Spices to taste: sea salt, black pepper, oregano, basil

Method:

1. Heat a 3-inch deep sauté pan to medium heat. Add ground turkey and onion.

2. Break up turkey with back on a wooden spoon.

3. Drain fat from pan by pushing turkey and onion to one side, use paper towels to soak up fat and discard paper towels. Use caution, fat is extremely hot.

4. Place red potatoes in a small glass or ceramic bowl, cover and microwave for 2-3 minutes. This is to save cooking time.

5. When turkey is fully cooked and onion is starting to soften, add red potatoes, summer squash, and bok choy.

6. Cook until veggies are softened to your preference. Add spices to taste, fresh ground sea salt, ground black pepper, dried oregano and basil, even turmeric is great!

7. Remove from heat, cover and let cool for 30 minutes. Set a timer as a reminder.

8. Divide equal portions of food into glass containers  for lunches.

9. Store in fridge, then grab and go in the morning!

Nut-Free Living in a Nutshell

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If you have a child with a nut allergy, or you have one yourself, you worry about everything from school lunches to family gatherings—“nut” anymore! While nut allergies can be dangerous, they’re also common, affecting an estimated 3 million people, including more than 400,000 school-aged children, in the U.S. Today, there is greater awareness and recognition of nut allergies—along with more resources and solutions for those suffering from the condition.

Whether you’re allergic, sensitive to or just don’t like nuts, they can be avoided with these basic strategies:

1. Scrutinize labels: Review ingredient lists with an eagle eye. Look for any variety of nuts and/or nut oils, as well as warnings that food products were manufactured in a facility that processes nuts. If your child has a nut allergy, teach him or her how to read labels carefully. Also be aware that manufacturers can change ingredients or production processes at any time. Even if you have used a product for years, scan packaging for information.

2. Wipe it Clean: For those with severe nut allergies, a reaction can occur simply coming into contact with items or surfaces that have been contaminated by nuts. When caring for a child with a nut allergy, be vigilant when he or she plays with other children, ensuring that dishes and utensils aren’t shared. Wipe down toys and tools, and be sure your child washes his or her hands frequently, especially before eating.

3. Fake it: You can still enjoy the flavor and texture of nuts, without actually eating them! The key is to creatively mimic their taste and consistency. For example, old-fashioned oats can make a mock pecan pie seem like the real deal. For a nutty flavor, toast chickpeas and sprinkle with sea salt. For similar nutritional benefits, snack on seeds, or use them in baked goods and other recipes.

4. Bring your own: Headed to the spa? Many massage oils and beauty products contain nut oil. To stay safe and still enjoy a little pampering, bring your own oils, or call ahead to let the spa know you have a nut allergy. While equipment is generally sterilized and should be free from oil residue, mention your allergy to the staff beforehand, so you can truly sit back and relax.

5. Fly without fear: Before you board a plane, let the airline know you have a nut allergy. They will remove all nuts from the aircraft and make an announcement before take-off, so that any nuts carried on by passengers will be removed as well.

Whether it’s a plane ride or birthday party, always give a timely heads-up so the host can prepare accordingly – and don’t forget to show your gratitude. Nut-free living in a nutshell: Be gracious, be mindful and be prepared.

This article has been provided by the folks at Vitacost.com. Vitacost.com has been selling discount vitamins since 1994. Since then it’s grown into one of the biggest online marketplaces for healthy living essentials-with vitamins and supplements being just one of their many helpful categories! You can find out about Gluten Free Diet or get information about the Green Coffee Bean Extract. You will get the best price on vitamins, nutritional supplements, whole foods and diet. It’s Vitacosts.com goal to provide you with the best nutritional supplements, health foods and sports nutrition to help with your health and wellness. Vitacost.com is not affiliated with this blog, and isn’t responsible for content outside of this article.

By: +Elizabeth Lotts writer for Vitacost.com

Is Sugar Giving You High Cholesterol?

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Do you have high cholesterol and have tried everything you’ve been told to lower it – eat less cholesterol-rich foods, eat less saturated fat, exercise more? Are you doing all you think you can and yet the numbers won’t budge? Is your doctor starting to talk about cholesterol lowering medications?

Stop before heading down the prescription path. Did you know that the amount of sugar you eat is directly related to your cholesterol levels? In fact, those who consume less than 5% of their calories from sugar have healthy levels of HDL and LDL cholesterol, total. However, those who eat more than 15% of their calories from sugar have higher levels of total cholesterol and unhealthy levels of HDL, the good cholesterol.

It’s recommended that women consume no more than 6 teaspoons of sugar per day and men keep it under 9 teaspoons of sugar per day. That may sound like a lot, but your average can of soda contains about 11 teaspoons of sugar. To determine the number of teaspoons in your soda, cereal, juice, or cookies, divide the grams of sugar by 4. For example, a soda with 44 grams of sugar, divided by 4, comes out to 11 teaspoons of sugar. Shocking!

Over the past 40 years, our average sugar consumption has gone from 10.6% in the 1970s to 15.8% in 2012. During this time, our cholesterol levels, along with diabetes, obesity rates, heart disease, and cancer rates, have gone up as well. The problem is portion control, the amount of packaged/processed foods we tend to consume and the amount of sugar that’s added to those products. Pick up a loaf of bread – yes bread – and you will see sugar in the ingredients list – who knew! If you make homemade bread, rarely will you see sugar in the ingredients list, unless of course you are making sweet breads. Yeast-based bread for sandwiches traditionally do not contain added sugars, but take a look at the grocery store bread aisle and you will find sugar added to most loaves of sandwich bread. Read other labels of foods you typically buy and you will see sugar in unsuspected places like soups, sauces, salsa, canned goods, processed meats, crackers, and salad dressings.

Are you ready to make positive changes to lower your cholesterol but don’t know where to start? You can get nutritional counseling from an expert, such as a Health Coach who can show you how to lower your cholesterol with proven techniques you can use for a lifetime!

Start by making small changes:

  • Read more labels and eat foods with less added sugars.
  • Eat more veggies and even roast them for naturally sweet flavors.
  • Add more whole grains and start to crowd out the refined and white flour grains.
  • Use smaller amounts of sugar in your coffee and tea.
  • Create meals that rely less on packaged products that contain a lot of added sugars.
  • Make your own sauces for stir fries, marinades for grilling, and salad dressings.
  • Scale back on sweetened beverages: soda, coffee drinks, juices.
  • Drink more water to hydrate to help cleanse your body.