How I Am Controlling Cortistop

Show of hands for all of you who feel stressed out more days than not? 🙋🙋🙋

I've found as a personal trainer, mom, wife, sister, friend, daughter, there are a lot of people in my life -- dare I say almost ALL the people in my life -- who are incredibly stressed, giving giving giving until they are depleted and then giving more.

Does it seem to you that society has almost made it the "it thing" to do to be stressed and busy and running around like chickens with our heads cut off?

I mean - I used to ask people how they were doing and I'd hear "fine" or "good." Now I hear "busy" or "so stressed."

And I'm the worst one. I've stressed my body out so badly that I actually now have serious health issues. 😳😳😳 Not cool.

Don't be like me. Don't wait until stress causes your cortisol levels to go sky high and creates physiological changes in your body.

It's time to do something about it. One of my game-changers for stress has been taking Cortistop. 

What is Cortistop? Only the most amazing unique supplements that will help you control that beast called cortisol.

You need this if you want:

✔️ Adrenal support
✔️ help with feelings of fatigue
✔️ healthy weight support
✔️ cardiovascular system support
✔️ support with other side effects of high cortisol
✔️ support for healthy hormones

Even though we can't make stress disappear, at least we can counteract the effects of stress and help restore balance in our lives.

What was the most stressful part of your week so far? 

5 Must-Haves To Get Your Best Workout

Wayyyyyy too often do I see people wasting their precious time by not getting the most out of their workouts. So many of us have been there too - not feeling motivated, sluggish, doing the same exercises every single time we go, not giving our bodies the recovery it needs, getting distracted. It happens. 

That wasted time adds up fast! I mean -- come on, if you work out 5 times a week for about an hour, that's 20 hours a month wasted, 240 hours a year wasted. 

Not anymore! I am sharing with you my 5 must-haves to get the absolute most out of your workout. Let's get right to it. 

#1. For me the workout really starts before I even get sweating. I have found if you aren't in the right head space to rock and roll, you are not going to get the most out of your time at the gym. I like to dress for success, listen to awesome pump-me-up music, and think about the feeling I had at the end of my last dynamite workout. 

A lot of my workouts lately have been at home, and I find that it's way too easy to stay in pj's to workout. The problem is -- when I do that, I don't give my best workout. I just got this super cute outfit from Fabletics to help me feel my best and be ready to work. 

#2. Have a goal. If you go into work each day just to clock hours, you are not going to be as productive as if you had a goal for that day or several goals. Same thing with your workout. Go into it with a goal. Do you want to do more reps of pushups? Are you trying to run faster than you have before? Get in another round of Tabata than last time? Now get it done! 

#3. Ever heard of this rockstar kind of HIIT called Tabata? It's an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. These kind of workouts give you an awesome calorie burn during and AFTER the workout. They are a crazy good way to make the most of your time getting stronger! I have shared a bunch of Tabata workouts on this blog for you here. You can take care of cardio or strength training or both with Tabata workouts. Trust me - you'll be hooked!

#4. Recovery. I used to have no idea that I needed to help my body recover after a workout. I mean - you are literally breaking down muscle fibers and want to help them rebuild. The way to do this? Amino acids, protein, good carbs. Your body needs those building blocks to recover and build stronger from your awesome workouts. One of my recovery game-changers has been AminoWise. I love to drink this during or after a workout to give my body the branch chain amino acids they so desperately need. And I can feel the difference in my body if I don't drink them. Can't get up the stairs after your intense leg workout anyone?

By the way, I am assuming you are working on your healthy eating, right? I don't even need to go into that, because I know you are eating lots of good fats, protein and vegetables galore. 😼

#5. As we talk about recovery, I have to mention sleep. So much happens while you sleep at night, and if you are not getting enough good quality sleep, (I get 9 hours a night, no joke) you're going to feel it. Trust me, that lack of rest and rejuvenation will come to bite you. Hard. Please take the time to make sleep a priority and the earlier you can get to bed, the better. You can always get up earlier if you need to. 

As a personal trainer, these are the things that keep me motivated and working hard and getting in the best workout in whatever amount of time I have. Pick one of your favorite tips and get started today!

This is a sponsored post. All my words, thoughts and images are my own. 

What is Stress Doing to Us?

Show of hands for all of you who feel stressed out more days than not? 🙋🙋🙋

I've found as a personal trainer, mom, wife, sister, friend, daughter, there are a lot of people in my life -- dare I say almost ALL the people in my life -- who are incredibly stressed, giving giving giving until they are depleted and then giving more.

Does it seem to you that society has almost made it the "it thing" to do to be stressed and busy and running around like chickens with our heads cut off?

I mean - I used to ask people how they were doing and I'd hear "fine" or "good." Now I hear "busy" or "so stressed." And I'm the worst one. I've stressed my body out so badly that I actually now have serious health issues. 😳😳😳 Not cool.

Don't be like me. Don't wait until stress causes your cortisol levels to chronically go sky high and creates physiological changes in your body. Did you know that chronic, high cortisol production is tied to symptoms and ailments including weight gain, anxiety, sleep disorders, hormonal imbalances and fertility problems, in addition to many other problems?

It's time to do something about it. I just got this new supplement Cortistop to try out for myself.

What is Cortistop? It's this super cool, unique to YL supplement that will help you control that beast called cortisol.

You need this if you want:

✔️ Adrenal support
✔️ help with feelings of fatigue
✔️ healthy weight support
✔️ cardiovascular system support
✔️ support with other side effects of high cortisol
✔️ support for healthy hormones

Even though we can't make stress disappear, at least we can counteract the effects of it and help restore balance in our lives.

Want to get your hands on some? Click here to learn more and grab it!

Brew It Yourself Bone Broth

You have probably heard about the awesome benefits of homemade bone broth - from stronger joints and bones to better skin, teeth, hair and nails. I love making my own homemade bone broth! You just need grass-fed animal bones, veggies, spices, herbs, and water and you are ready.

Recently, I have been trying to drink a cup of bone broth almost daily. It can be hard to make enough bone broth with my own stash of bones and other supplies, so I have been relying on this awesome BIY (Brew it Yourself) Bone Broth, which make it easy for people to make high-quality bone broth at home.

All the nutritious goodies you need to make your own broth comes packed into one handy bag. All you need is a 5-quart slow cooker and a gallon of water. Since my clay slow cooker is not that big, I just used a big old stock pot. All you have to do is open up the bag, pour everything into the empty pan or slow cooker, making sure to open up the little sachet of veggies and herbs. 

Next, dump water over it all and cook for 12 hours or whatever time you like.

 

Each package yields 16 flavorful cups - and you can enjoy a cup every day.

Remember, this is not your average broth from the store. This is like a nutritional supplement. I love this company because they understand this, and their broth kits are made using the very best ingredients.

The beef kits only use grass-fed bones, ribs and/or tendons full of healthy fats and essential marrow. Their chicken kits contain free-range backs, wings and/or feet necessary to deliver collagen and all the savory goodness you can trust in each mug. They choose very specific vegetables and herbs that have been dehydrated at their peak freshness to preserve nutrients and concentrate maximum flavor.

 

The finished broth is a hit with my entire family! In fact, I have already ordered 5 more kits! (and got free shipping) :-) Anything that makes life a little more simple and healthy is welcome in our house.

Make sure to check out their Kickstarter campaign. Who else will be enjoying a warm cup of bone broth today? 

 

I was sent a bag to try out. No other compensation was provided. I am now a lifelong fan and customer. :-)

Get Your Greens This Fall

I received products to try out, and I am an independent distributor for Shaklee. No other compensation was given. All opinions are 100% my own.

Even though we do not see much green growing outside in our garden anymore, we cannot just stop eating our greens all fall and winter season! I love drinking my daily green drink right before my workout and taking my favorite green tabs throughout the day. (Check out what I eat before/after workout) These are great ways to quickly get in a TON of fruits and veggies, which are jam-packed with vitamins and minerals.

Look for green mixes that contain a wide variety of fruits and veggies, have little to no sugar in them, and taste great.

Below are three of my favorite ways to get my greens (do not forget to also eat your veggies - I eat a ton of those daily, as well):

Amazing Grass offers several great options, using whole-food nutrition to neutralize acidity and help the body achieve ideal pH levels, while ridding toxins to allow for optimal function. All their products are certified organic, plant-based and non-GMO. Big thumbs up from me!

Dropping a teaspoon of their greens in your water and drinking it up is like a daily cleanse for your body! They have small single serve packets that make on-the-go nutrition so simple. Throw it in your bag for work or the gym, and you are ready for a healthy boost to your day.

Greens Balance is another great option. They make getting your daily servings of fruits and veggies so much easier with their spectrum of proprietary color blends of whole fruit and vegetable powders — delivering antioxidants, phytonutrients and fiber you need.

Do NOT forget to take your alfalfa! I love it so much I buy it 700 tablets at a time! And I use those up with my family in probably a month or two. Here is why I love it so much:

Alfalfa provides a wide variety of nutrients including calcium, phosphorus, vitamins, chlorophyll, and bioflavonoids. It is 13 times more alkaline than the most alkaline vegetables. It’s a natural anti-histamine and a natural anti-inflammatory, and I love it for fighting off allergies and boosting my immune system. You can eat the organic green leaves or you can take a dehydrated version, like I do, in tablet form for the most benefits. A dear friend has always told me that alfalfa are like the vegetables on your plate - you do not just eat one pea or one green bean. You eat a whole bunch. That is why I personally take 10-15 per day. Start out with a few and add more in if you would like. Eating Alfalfa is like eating a raw super-alkaline green salad that’s full of living enzymes, chlorophyll, and other phytonutrients.

Symptoms that benefit from Alfalfa: swelling, pain or stiff joints, arthritis, ulcers, stomach ailments, colon problems, gas pain, hiatal hernia, water retention, stimulates appetite, swollen ankles and feet, sinus problems, allergies, hayfever, gout, body odor, smelly feet, bad breath, detoxification

Health benefits of Alfalfa: natural antihistamine, diuretic, digestive aid, provides fiber and chlorophyll, rich source of trace minerals, aids diabetics, lowers cholesterol, anti-tumor, anti-bacterial

Plus, I love how high in protein it is - alfalfa has 18.9% as compared to beef at 16.5%, milk at 3.3% and eggs at 13.1%. (Muscles are composed of protein and the lack of it results in fatigue and weakness.)

Get your greens!

Women's Guide to Herbal Medicine

I was provided this book for review. No other compensation was given. All opinions expressed are my own.

Did you know that the herb,Willow bark, is one of the original inspirations for making Aspirin?
How about the fact that Ginger is a great herb for nausea, arthritis, and menstrual cramps?
Did you know that Green Tea is used to treat acne, breast cancer, endometriosis, high blood pressure, and even genital warts?

Herbs are powerful medicine, and I love to use them instead of traditional medicines or prescription drugs. The thing is - you need to know how to use them and what to use. That is where trusted resources come in. One of my favorite new resources on herbal medicine is the book,  The Essential Guide to Women's Herbal Medicine by Dr. Cyndi Gilbert, a naturopathic doctor.

This outstanding reference provides clear information on herbal medicine treatments that meet the individual needs of women. It covers many topics, from anemia and dysmenorrhea to pregnancy, menopause and endometriosis. For each topic, it talks about the signs and symptoms, the first line of herbal care that you can turn to, and other herbal treatments. It also offers the conventional medical treatments and further reading, so you can make educated decisions.

The second half of the book features over 50 herbs, with complete profiles, including the corresponding conditions and ailments each herb treats, along with an easy‑to-follow protocol. All of the herbs can be found at your local pharmacy or health food store, and special attention is paid to the safety of these herbs, their potential adverse effects and their drug interactions. The easy-to-understand format, combined with the most current research information available, is what makes this one of my favorite herbal guides for women.

I am constantly learning from this book. In fact, the other day I learned something new about one of my favorite herbs, Turmeric. There have been studies that show that Turmeric has shown the potential to inhibit breast cancer growth, enhance the effects of chemotherapy drugs and reduce the side effects of radiation therapy. I personally use Turmeric every single day, in capsule form and as a spice for my foods. It is absolutely fantastic as an anti-inflammatory. I am lost without it.

Start reading up on herbs, and I guarantee you will find a new natural replacement for conventional drugs or treatments that you love!

The Only Juice I Recommend

I was given products to review. No other compensation was given. All opinions are 100% my own.

I do not drink juice. It is extra calories that I do not need, and water suits me just fine. When I want some fruit juice, I eat fruit. Then, I can get more of the nutritional power that fruit packs. 

However...

There is one exception...

Tart Cherry Juice. Have you heard of it? If you have not tried it yet, get yourself to the store and get some! 
Cherries are one of the most beneficial of the “Super Fruits.” Cherries, particularly tart cherries, aside from being packed with antioxidants, are a proven sleep aid (they contain melatonin) and anti-inflammatory for athletes (weekend warriors or competitive). They also helps with weight loss, healthy heart, slows aging of skin, prevents gout, fights cancer, diabetes, alzheimers, and even improves memory.

Cheribundi is my favorite brand, because they really are the cherry people. They have several third-party, published studies that show that athletes who drink their products recover faster, have less inflammation and muscle damage, plus more antioxidants. I need that!

Their tart cherry juice is packed with the juice of 50 tart cherries!! As you can probably guess, these juices are delicious! They are just tart enough not to be too sweet. I have had wonderful experiences using these Cheribundi. Since I am a hard-core fitness lover and personal trainer, my body takes quite the beating, and I am often sore and feeling the effects of my workouts in my muscles and joints. When I drink Cheribundi and get enough protein after a workout, I notice a huge difference in how I feel - less soreness, (or none at all) less joint pain, and more energy for the next workout.

You can see why I think tart cherry juice is a big deal. Want to try it for yourself? Join the Cheribundi 7 Day Challenge and feel the full benefits of what tart cherry juice can do for your health!

We are giving away a Cheribundi 7-day Challenge package to (3) separate winners! How awesome is that? Enter below.

a Rafflecopter giveaway

Tips to Lose Weight After Baby! #PostNatalFatBurner

*This post is part of a Markerly campaign brought to you by Fit Tea. All thoughts and opinions expressed are my own. I hope you can use these tips and tricks to lose your baby weight too!

After having four babies, you would think I would be an expert in losing the baby weight. While I do have many tricks up my sleeve, it is still hard to do.

The first thing I would advise is to be careful about how much you gain when you are pregnant. Do NOT limit your nutritious eating or start excessively exercising while pregnant, but also do NOT think you have a free pass to eat all you want for 9 whole months.

Although I gained a healthy amount of weight with my last pregnancy, I am still working to lose the weight from my fourth baby that was born 9 weeks ago. Yes, I am breastfeeding, and that does help. Yes, I am working out regularly, and that helps also. I am also eating very clean and nutritious foods. Sometimes that weight is just stubborn, and you have to start using a few tricks to help it come off.

A few tricks I would recommend:

• Eat more protein! That protein is going to feed your muscle, take more energy to digest (meaning you burn more calories) and amp up your metabolism. Plus, you will be fuller longer, and won't want to reach for all those carb-rich foods.
• Eat/drink a few more things to rev up your metabolism and help you burn fat: green tea, spicy foods, coconut oil, more water, apple cider vinegar, and the list goes on and on. 
• Look into FitTea PostNatal Fatburner as an herbal supplement option to assist in getting rid of stubborn baby fat. The reason I mention this particular supplement is that it contains 100% natural ingredients, is safe for pregnant and breastfeeding mothers, and they also say it will help build your milk supply and your baby's immune system. I would not recommend most herbal fat loss supplements, since they may affect you or your baby in a negative way. But this one seems to be different - made with breastfeeding moms in mind. (as always, it is wise to check with your doctor first)

The biggest tip is do not give up! Take it slow and steady. Your body may hang on to some fat while you are breastfeeding anyway. I have noticed that in my own body. I never lose all the weight I want until I stop breastfeeding. Be patient, but be diligent in giving your body healthy food and exercising regularly. Oh, and make sure you get lots of rest! Sleep always helps more than you might think. 

5 Healthy Must-Do's for Pregnancy

If there is ever a time to take care of yourself in life, it is most certainly before, during and after pregnancy. Now that I am pregnant with my fourth baby, I am getting a little more experience on what really feels good and nourishing for my body and my baby during these times. I hope that these tips help you along in some of the most important times in your life!

1. My first and probably most important tip is to get your vitamins and minerals. I love focusing on what I am putting into my body and then supplementing some extras: Super B, OmegaGize, Life 9 probiotics, and Multigreens. They cover some serious bases for nutrition and in this time when my body is needing more nutrition than ever before, I know I can trust these supplements to make a difference for my baby and I.

2. Secondly, let me tell you something you may or may not want to hear. Exercise!!! I am not saying that you have to go hog wild and run a half marathon or start doing Crossfit. But I am saying that exercising on a regular basis - think 5 days a week or so for about an hour a day - will help you feel more energized, confident, stronger and more healthy. The benefits are nearly endless, but let me share a few.

Think about it this way. Let's say you were training for a marathon. You certainly wouldn't wait until race day to actually run your first steps of training. You would be training and running for months beforehand. The same thing applies to pregnancy. You have a huge athletic event coming up called labor and delivery. You don't want to go into it cold turkey. You want to strengthen and tone your body in preparation for this big event. Not only will it help labor go easier (if that's possible), but you will feel so much better during your pregnancy and you will recover much faster after you give birth. Yes, you will. Trust me. And when you have to resume all your responsibilities and all your parenting yourself just days after you give birth, you will NEED to recover as soon as possible.

This is two of my sisters and I running the Diva Dash 5K when I was about 12 weeks pregnant

I get questions all the time about what exercises you can and can't do during pregnancy. Listen to your body. Most likely, you will be able to do the same types of exercises you did before you were pregnant. I have always worked out through the very last days of my pregnancies, and it has been awesome! Not only has it helped me relieve stress, keep my body strong for birth, and given me energy for all the tired days, but it has also helped me lose baby weight fast and keep my core toned and able to bounce back fast. Just do it. :-) Feel free to check out all my Tabata workouts I have shared - they are only 20 minutes for a full body workout! Also, make sure to check out my total body prenatal workout!

3. Drink tea - especially Nettle and Raspberry Leaf tea. Nettle leaf tea is a fabulous source of vitamins and minerals, including iron, vitamins A, C and K, and potassium. Raspberry leaf is helpful for toning the uterine muscles, which may help make contractions more efficient. It is also high in many nutrients, including vitamins C, E, A and B complex, phosphorus, magnesium, potassium, iron, and calcium.  I personally drink at least one cup every day. It gives me energy, relieves some of my nausea, and keeps me focused on putting healthy foods and drinks in my body.

I like to make a bit glass jar full of this tea, so I have a few days worth ready whenever I want some. I buy both teas in bulk from my local co-op, and use a couple tablespoon fulls of each in each batch I make. You can also add a little raw honey, if you want it sweetened.

4. "What you put into your body is what you get out." Have you heard that before? I'm sure you have. The thing is - it is true. When you add a baby into your body, this becomes even more of a truth. My next tip is about eating pure, organic, healthy food.

 

I cannot even begin to tell you how much of a difference this will have on you, your body and your baby. If you want more heartburn, constipation, weight gain, headaches, stomach upset, and swelling, then ignore me. However, if you want to feel your best, gain an appropriate amount of weight, deliver a happy and healthy baby, then please fuel your body and your baby's growth with good, wholesome food. Remember, packaged processed stuff isn't really food. If you are eating something that you could still eat after letting it sit in your cupboard a year, then that probably isn't a good choice. What I am talking about is the good stuff - fresh veggies, fruit, organic and grass fed meats, fish full of Omega-3's like Alaskan salmon, anchovies, sardines, safe herbs, coconut oil and other healthy fats, and lots of water. For more great information on what to eat, check out "Think You Know About Nutrition, Think Again!"

Don't forget about your baby. You are making a full person in there. Not getting enough calcium? Well, then baby is going to take it out of your bones. Not getting enough Omegas? Well, your baby's brain, eyes, skin and much more might suffer from that deficiency. If for no other reason, eat well for your baby. The choices you make right now are going to affect your child for the rest. of. their. life!

Often times, people don't know how good it feels to truly feel healthy. Try it and let me know what a difference it makes in you!

5. Give your mind a rest! Holy cow, do our minds work overtime or what? Does the word stress mean anything to you? The havoc that stress and a lack of rest takes on your body is huge! I never realized this until I started suffering from stress-related issues - neck aches, headaches, stomach pains...It is just no fun.

Here are a few ways you can curb that stress and give your mind a rest:

• Take a nap! I try to get a nap almost every day. It is so refreshing to give my body time to rejuvenate, heal, and rest. Even a 15-20 minute nap makes a difference!
• Sit in the peace and quiet for a few minutes and breathe deeply. Don't underestimate the power of a deep breath. It does wonders! Check out Proper Deep Breathing for great tips!
• Try some yoga. I love prenatal yoga. It is so relaxing, while at the same time energizing your tired body. I enjoy still teaching yoga while I'm pregnant, as well as doing it at home. Check out What Yoga Can Do For You.
• Read a daily devotion, take time to count your blessings and talk to friends and relatives. One of my favorite devotion books ever is Unglued by Lysa TerKeurst. It really keeps me focused on what's important when it is so easy to lose my cool. 

What do you like to do to pamper and take care of yourself while you are pregnant? Please share your tips and thoughts with us! I would love to learn from you as well.

6 Awesome Metabolism Boosting Foods

Start your weekend off with a bang! Here are six really great metabolism boosters that you will love! Why six? Well, I wanted to give you five, because that is just enough to hopefully remember them all, but then I had to give you a bonus one too!

Remember them, use them, and feel great!

1. Alaskan Salmon – Whether you eat it canned or fresh, it has omega-3 fatty acids, which stimulate the production of leptin, a hormone that increases feelings of fullness (so you stop eating sooner). It also revs up your metabolism. Mackerel, herring and sardines are good sources too. Not a big fish eater? Get your omegas in supplement form. But, be careful with fish oil supplements, because you want to look for an ultra-purified one with no toxic chemicals or metals. I use Omegagize from Young Living, because I trust their purity and quality.

2. Grapefruit – While I don’t want you going on the “grapefruit diet,” grapefruit does have redeeming qualities. It contains naringenin, an antioxidant that researchers found helps your body use insulin more efficiently, keeping your blood sugar in check and improving calorie burn.

3. Almonds - These little guys are so nutritionally dense, what is not to love? While I don't want you to just chug them by the bagful, a handful here or there is great! You don't need a ton of them, because packed into that little handful is a large amount of healthy macronutrients and great protein. Plus, they contain vitamin E (an antioxidant) and are a good source of fiber (which helps keep you full).

4. Green Tea – It contains epigallocatechin, (try to pronounce that one) which stimulates the nervous system – without elevating your heart rate. The Journal of Nutrition reports that people who drank green tea and exercised regularly burned more calories than those who sweated but didn’t sip. Three cups a day can torch up to 80 calories. And if you can get your hands on some Matcha, then that is even better!!

5. Hot Peppers – Jalapenos, habanero, and cayenne don’t just add flavor, they also amp up your calorie burn too. Capsaicin is the chemical to thank for the calorie burn! Research shows that a spicy meal can increase your metabolism by up to 25 percent for 3 hours after you’ve eaten it. So, if you are going to have chips, make sure you dip them in salsa!

*Bonus - 6.  Water - Here is where you give yourself a pat on the back, because you should already be drinking plenty of water each day....right? You better be! Remember, almost 2/3rds of our body weight is water weight. If you are not getting enough water through drinking, fruits and veggies, your body will suffer.

I don't want to tell you how much to drink, because that is up to your individual body. Drink when you are thirsty, and drink extra before and after workouts. When you do, you will be improving your energy, increasing your mental and physical performances, helping to remove waste and toxins, keeping your skin healthy and radiant, and so much more! Oh, and make sure you are drinking pure water.

Most Popular Health Posts of 2013

Whether you are a long time reader or brand new reader to Your World: Healthy and Natural, I am so happy you are here! In case you missed any of the fun we had during 2013, I am sharing with you my Top 12 Blog Posts of 2013!!!!

Make sure you follow us or subscribe (along the right sidebar) to get all the latest health news, free workouts, great giveaways, product reviews you want to hear about, or just some Friday Fun!

My #1 most popular post of the year is....

Delicious Crock Pot Italian Chicken Soup Recipe - easy, delicious, paleo, whole30, gluten-free, dairy free

 

Here are my other top posts of the year...

2. Crockpot Italian Meatballs Recipe - Paleo, whole30, gluten-free, dairy free, a family favorite!!

3. Chicken Avocado Salad Recipe - Paleo, whole30, gluten-free, dairy free, use this instead of chicken salad with mayo

4. Paleo Gluten-free Apple Crisp Recipe - so healthy and delicious, also vegan and dairy free

5. Crock Pot Mexican Chicken Wraps - paleo, whole30, gluten-free, dairy free, a weekly menu item in our house

6. How I Skipped Baby Food and You Can Too!! - save yourself the money and hassle and skip baby food!

7. Tabata Tuesday Free Workouts - This is the first of my great tabata workouts. Only 20 minutes, but burns calories for up to 2 days later!!! So awesome! (for the other tabata workouts, check out my right sidebar and click where you see tabata workouts)

8. Paleo Slow Cooker Down Home Shrimp Recipe - Full of flavor and guaranteed to satisfy your cravings!

9. Zucchini "Bread"sticks Recipe - gluten-free, Paleo, dairy free, whole30, and a delicious and easy way to use up all that zucchini - actually makes me wish I had planted more!

10. Top 12 Tips for Staying Healthy During Flu Season - Such important tips to keep you and your family healthy and feeling great all winter long!

11. Crock Pot Sweet and Spicy Sweet Potato/Carrot Soup - Paleo, gluten-free, dairy free, whole30, and the perfect comfort food!

12. Free Piano Lessons -We have been using these FREE piano lessons with our 5 year old son, and not only does he love them but he is learning a lot!!

There you have it. YOUR favorite posts from 2013! Here's to another awesome year in 2014! Can't wait to help you get healthier, feel your best, and do your best for others!

Trilight Flu Season Review and Giveaway

Cara received product to review. No other compensation was given. All opinions expressed are 100% her own.

Flu season is coming! Aughhh! Now that my son has started Kindergarten, I know we are going to be getting all kinds of fun germs in our house. To tell you the truth, I am not really that scared. Every day we fight sickness by eating healthy, taking our vitamins and immune boosters, and we have great natural products on hand for if anyone gets sick.

Trilight Health is my favorite company to turn to when I am looking for herbal remedies for flu season.   When my family feels a little under the weather, I don't like to use conventional medicines or medications. I prefer to use homeopathic remedies, nutritional supplements, and herbal products that I know are safe and don't have any of the chemicals and artificial ingredients that conventional medicines have.

For over 19 years now, Trilight Health has faithfully supplied their customers nationwide with their high quality line of liquid herbal products. Theirs was the first company to specialize in great tasting, non-alcoholic children, pregnancy safe and family herbal extracts.

They wanted to offer family herbal products that they could feel 100% good about, with safe ingredients that would raise no concerns over possible negative side effects, especially in regards to children and those with dietary restrictions. They offer safe products for all kinds of health conditions; from headaches to stomach issues to ADD.

Let me share with you three of my favorite products that will help keep your family feeling great this flu season.

The White Willow and Feverfew is a natural remedy for headaches. White Willow has been considered a pain reliever that converts to salicylic acid in the body without side effects. This is one of the ONLY products that works for me when I get a migraine or bad headache. I just take 1/2 teaspoon per 25 lbs of body weight one to three times/day as needed. This has been my go-to remedy for headaches, because it safe and effective! Honestly, it tastes quite delicious.

Sinus Minus is fantastic for any sinus trouble. From sinus headaches and sinus infections to allergies or cold/flu symptoms, this is a great supplement to use! It contains great herbs like yerba santa, mullein leaf, echinacea, goldenseal root and ginger root and more. You take this liquid supplement much like the one I mentioned above. And, again, it is quite tasty.

Viramune is is a great prevention formula for when you think you are coming down with a cold. The herbs focus on blood purifying for Immune Boosting. It contains Red Root, an herb historically used to shrink swollen lymph nodes. Red Root combined with Echinacea Purpurea (which has been used to cleanse and rebuild the lymph system), along with other infection fighters and blood purifiers, this formula has been used for chronic respiratory conditions, ear infections, swollen lymph nodes and tonsillitis. You take Viramune in much the same way as the other two I mentioned. I credit Viramune for helping our family get through any colds in a quick way with hardly any symptoms other than a little runny nose.

I love that Trilight's products work, are safe, and have no added junky fillers or chemicals. Check out their wide variety and replace a few of your conventional medicines with these natural options that are safer and work with you body's natural healing processes.

And....guess what???

  We are giving away (1) Trilight Product (you can choose one of the three I wrote about) to (1) lucky winner!! 

a Rafflecopter giveaway

Take Charge of Eating Tip #12

Today, we are taking a look at dairy. For some people, they can't handle the thought that dairy may not be as healthy for them as they have always believed. But, for many people, dairy can have an adverse reaction on their good health. Let's just consider today's tip and perhaps you will want to experiment with dairy to see how it affects your health.

#12 - Some of us are sensitive to dairy products without realizing it. We may develop symptoms like headaches, skin eruptions, and digestive disorders without realizing the connection. Calcium comes in other healthy alternatives such as greens (broccoli, kale, collards), beans, nuts, and seeds. 

I personally have cut out dairy from my diet, for the most part. I feel better without it, and that is just my personal choice. Instead, I eat plenty of the calcium rich foods listed above and I take a great calcium/magnesium supplement that helps keep my bones strong and healthy!

(If you missed my post about why or how we are doing this Take Charge of Eating challenge, check it out before you join us)