tag:blogger.com,1999:blog-3010617434347487772024-03-17T23:04:27.003-04:00Self Soul SpaceHealthy Living with Ashley Coleman ThayerAshley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.comBlogger361125tag:blogger.com,1999:blog-301061743434748777.post-84897014032232527532021-10-19T12:24:00.001-04:002021-10-19T12:24:07.843-04:00Mini Cheddar-Apple Turkey Meatloaves<p> It's Fall... bring on the fun activities like pumpkin and apple picking. My family especially loves apple picking... however, what on earth do we do with all of the apples?!? </p><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgznRjKUW4-2IlgcLNYA-Xkd0zjDBkFa5qp4ojiSYXFvcRpliQECJ1EMCtwd4u4Pb-ZHPqfv6vshN6K6N4ltkUmw3W_VbUwmmnRU2hBCFXpjf8tevdDoSkJwToNf7jGe32e9lvyL86Go6pX/s2048/BFC0F0A7-FE8D-40BF-8BC7-DE7504ACA9E1.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUBrUTY0ByWDL9dO3KaV4Yo0oZukat9JQ1TwsjeN2tcXzTNDd8khIunSTvMBvyVkTKrgNszqKVfxYOGlvnvYRGukm8SK1dGX3CXYjuQsTOZRa3f5bJLSVawRH4SMzXFuN212R8ND8gPASe/s2048/2ED14A17-AB86-4095-B68A-715D6B86BE0C.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUBrUTY0ByWDL9dO3KaV4Yo0oZukat9JQ1TwsjeN2tcXzTNDd8khIunSTvMBvyVkTKrgNszqKVfxYOGlvnvYRGukm8SK1dGX3CXYjuQsTOZRa3f5bJLSVawRH4SMzXFuN212R8ND8gPASe/w98-h130/2ED14A17-AB86-4095-B68A-715D6B86BE0C.jpeg" width="98" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGtoiTC8K-7tlnvedZ3fWLTMnDjF7x85JHx8-EvP0LehdiSNf9IM-yhnc_zU7zTXzcbQDSvOdSIX1ovcZGWc52cmquVb7FF7wSdbHuHqpPduZ8RL8bic3eQC3yjY1KyTlXwhoYOlpiDRKE/s2048/E03E6580-0BC4-4527-AE68-47653D16D49C.jpeg" imageanchor="1" style="clear: right; display: inline !important; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="126" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGtoiTC8K-7tlnvedZ3fWLTMnDjF7x85JHx8-EvP0LehdiSNf9IM-yhnc_zU7zTXzcbQDSvOdSIX1ovcZGWc52cmquVb7FF7wSdbHuHqpPduZ8RL8bic3eQC3yjY1KyTlXwhoYOlpiDRKE/w95-h126/E03E6580-0BC4-4527-AE68-47653D16D49C.jpeg" width="95" /></a></div><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p>Here's a fun take on a classic, meatloaf... but with a Fall spin and perfect for a weeknight meal. Pair with <a href="https://youtu.be/wKdq8aMww7U" target="_blank">Cauliflower Mashed Potatoes</a> for a complete comfort food feel!</p><p><br /></p><p><b><u>Mini Cheddar-Apple Turkey Meatloaves</u></b></p><p><i>Makes 6-8 servings, total time 35min</i></p><p><br /></p><p>Ingredients:</p><p>Cooking spray</p><p>2lbs ground turkey (93/7)</p><p>1/4 cup whole wheat breadcrumbs</p><p>1/2 medium vidallia onion, finely chopped</p><p>1 medium apple, peeled, cored, and chopped</p><p>1 egg</p><p>1 tsp kosher salt</p><p>1 tsp pepper</p><p>1 cup shredded cheddar cheese</p><p><br /></p><p>Directions:</p><p>Preheat oven to 375 degrees.</p><p>Combine ground turkey and all ingredients, reserving 1/4 cup of cheese to side. </p><p>On a rimmed baking sheet, spray with cooking spray.</p><p>Then form 12 mini loaves from meat mixture (or you can use muffin pan).</p><p>Bake for 15 minutes, then sprinkle remaining cheese on top, bake for another 5 minutes or until loaves are cooked through (165 degrees internal temp).</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEEwX4tWKQDuuZpCSy1kuov4xnJ4LZQ5xaEmQcJXTCTkXJAQ5ODycUz0t0ttdMpyuf0UDz9UysIPM82potyr0NDEgz9QyjMppHwQ4IipUtuggWthqsbjhDro8KcMYwbLNNzUMLs0SLtXXu/s2048/23BABF5E-3817-4CE4-8E3B-FC2EA163862C.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEEwX4tWKQDuuZpCSy1kuov4xnJ4LZQ5xaEmQcJXTCTkXJAQ5ODycUz0t0ttdMpyuf0UDz9UysIPM82potyr0NDEgz9QyjMppHwQ4IipUtuggWthqsbjhDro8KcMYwbLNNzUMLs0SLtXXu/s320/23BABF5E-3817-4CE4-8E3B-FC2EA163862C.jpeg" width="240" /></a></div><br /><p><br /></p><p><br /></p><p><br /></p>Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-17534850423810287942021-10-05T12:00:00.010-04:002021-10-05T12:00:00.242-04:00Lemon Herb Salmon<p> On Today's episode of Health & Self on <a href="https://detvch.com/">DETV</a> , I shared a Thayer Family Favorite, Lemon Herb Salmon. We love this recipe because it's fast, flavorful, and makes great leftovers. Salmon is a great source of protein. It's high in vitamin B, potassium, and loaded with omega-3 fatty acids. And with the added lemon and herbs, you get some bonus vitamin C. This salmon recipe can be paired with any vegetable, like sautéed spinach & kale, broccoli, asparagus, or anything.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiArQ0TuQ7FKsCuBJdlyvNpYQLHKrfWhCe4coMva8rcAsCZdOf2818QkcgoRBOcJEqud9fwk1Nk1j_dqlHK-Qk2Y_85I2OiY0lhmVxq0vbq8VnVJh5rgelomMfGEuzJW4u2R3c7xpy4U3LT/s4032/IMG_7698.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiArQ0TuQ7FKsCuBJdlyvNpYQLHKrfWhCe4coMva8rcAsCZdOf2818QkcgoRBOcJEqud9fwk1Nk1j_dqlHK-Qk2Y_85I2OiY0lhmVxq0vbq8VnVJh5rgelomMfGEuzJW4u2R3c7xpy4U3LT/s320/IMG_7698.JPG" width="320" /></a></div><br /><p>Please share below if you made the Salmon, and what you paired with it.</p><p>I hope you tune in next Tuesday, October 12th at 11am ET for another fun episode of Health & Self on DETV!</p><p><br /></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Lemon Herb Salmon</span></p><p><b id="docs-internal-guid-4a3fe251-7fff-b0c0-5cbb-bcd81b20f8ec" style="font-weight: normal;"><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">2 tbsp fresh parsley, chopped</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">2 tbsp fresh basil, chopped</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">2 cloves of garlic, finely chopped</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">1 tbsp olive oil</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">1 tbsp lemon juice</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">1 tsp lemon zest</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">½ tsp kosher salt</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">½ tsp black pepper</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">1+ lb raw salmon</span></p><ul style="margin-bottom: 0; margin-top: 0; padding-inline-start: 48px;"><li aria-level="1" dir="ltr" style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><p dir="ltr" role="presentation" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Parchment paper</span></p></li></ul><p><b style="font-weight: normal;"><br /></b></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Preheat oven to 375.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">In a small bowl, combine parsley, basil, garlic, olive oil, lemon juice, zest, salt & pepper.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Place salmon on parchment paper lined baking sheet.</span></p><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Top salmon with lemon herb mixture, and bake for 15-18 min (or until desired doneness).</span></p><div><span style="background-color: transparent; color: black; font-family: Quicksand,sans-serif; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 600; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;"><br /></span></div><div><br /></div>Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com2tag:blogger.com,1999:blog-301061743434748777.post-79786477579579973892020-03-03T07:00:00.000-05:002020-03-03T07:00:09.224-05:00Healthier Kielbasa and PotatoesHappy Tasty Tuesday!<br />
Did you know March is National Nutrition Month? Last Sunday, it was a chilly Sunday here in Delaware, and a busy day in Thayer house. I was craving comfort food, but didn't have the time to be in the kitchen all day. I wanted buttery potatoes and yummy kielbasa... But I thought there has got to be a healthier way... and I found a recipe on <a href="https://ohsweetbasil.com/">Oh, Sweet Basil</a>, but made some tweaks. All 4 girls and D'reardon loved it, and asked for it to put into our recipe rotation. So here it is...<br />
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<b><u>Sweet Garlic Kielbasa</u></b><br />
<i>Serves 6+, cook time 30 min, total time 40 min.</i><br />
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<b>Ingredients</b><br />
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2 packs Turkey Kielbasa, sliced on diagonal in rounds<br />
2 large sweet potatoes, chopped (microwave for 3-5 min to soften and make cutting easier and baking shorter)<br />
1 lb broccoli florets<br />
1 tbsp plus some for drizzle Olive oil<br />
2 tbsp unsalted butter, melted<br />
1 tbsp Agave syrup<br />
2 cloves garlic, minced<br />
1-2 tbsp Dijon mustard<br />
1 tsp dried Italian seasoning<br />
Kosher salt & Pepper<br />
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<b>Directions</b><br />
1. preheat oven to 375.<br />
2. Whisk together olive oil, melted butter, agave, garlic, Dijon mustard, Italian seasoning, and salt/pepper. Set aside<br />
3. Drizzle olive oil on sheet pan. In a single layer, add potatoes, and toss. add kielbasa, and brush with all but 2ish tbsp of sweet garlic sauce.<br />
4. Bake for 20 minutes, then add broccoli, brush with remaining sauce and bake for 10 more minutes.<br />
5. Serve, and enjoy!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMh9EWveKUYn6501NnZTHmRXrfdOOpTBM2mG94-f56gTD6R3VsyhG9eJPP43EJjhcgWEqPPssTk1_qiiO0MuoaOqMEQsZQ14UkQDB-C-ZWgu7QuCr3xFT90KhMgKWBMSdaigKzAUmLM8KL/s1600/IMG_1198.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="320" data-original-width="240" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMh9EWveKUYn6501NnZTHmRXrfdOOpTBM2mG94-f56gTD6R3VsyhG9eJPP43EJjhcgWEqPPssTk1_qiiO0MuoaOqMEQsZQ14UkQDB-C-ZWgu7QuCr3xFT90KhMgKWBMSdaigKzAUmLM8KL/s320/IMG_1198.jpg" width="240" /></a></div>
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<br />Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-65521810378254190472020-01-22T11:10:00.000-05:002020-01-22T11:10:00.470-05:00My Wellness Tips Happy Wellness Wednesday!<br />
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<br />
<br />
How is your overall Wellness?<br />
<br />
Overall wellness includes physical health, mental health, spiritual health, nutrition and fitness. <br />
<br />
Watch my YouTube video where I share my top wellness tips to help you live your healthiest life ever!<br />
<br />
<a href="https://youtu.be/ruSA9tVoxcg">https://youtu.be/ruSA9tVoxcg</a>Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-58276938728466935642019-09-08T05:00:00.000-04:002019-09-08T05:00:03.020-04:00Self Soul Sunday<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: inherit; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Happy Sunday!</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: inherit; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">The spirit is a dominant component in the human endeavor for balance and to live a holistic healthy life style. The spirit empowers the human body to move and live in optimal health or marginal existence. This existence can be characterized by the thought process which dominates the mind. The battle of the mind is a strong force competing for control of the spirit, soul and body. Thoughts direct the actions of the body from within. At times, outside influences dominate our thoughts to wander in a direction leading to toxic behaviors. A few toxic behaviors are envy, jealousy, hatred, discord, fits of rage, impurity, and drunkenness. These toxic thoughts situated in the body can severely stress and damage internal organs; and cause a marginal existence lifestyle instead of optimal living. </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: inherit; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Optimal living is a holistic health life style. The spirit, soul and body is controlled by thoughts to heal, encourage, motivate, energize and challenge you to rise above current thoughts. Then be transformed into thoughts of power, love, joy, peace, faith, kindness, humility, suffering under control. A person with this spirit will navigate life’s challenges with power. This kind of power thrives on meditation and devotion of truth and tested belief systems. The Legacy Holistic approach offers tools to help you learn to live a balanced holistic healthy lifestyle. </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: inherit; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Contact: </span><a href="mailto:bessiee.vans@comcast.net" style="text-decoration: none;"><span style="background-color: transparent; color: #0563c1; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">bessiee.vans@comcast.net</span></a></span></div>
<span style="font-family: inherit;"><span id="docs-internal-guid-874fe333-7fff-4c37-87ab-3b646c35d7ef"></span><br /></span>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: inherit; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Bessie Evans: Entrepreneur, speaker, coach, Legacy Holistic Health Institute, Self Soul Space Contributor</span></div>
Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-38691630194085772512019-09-01T05:00:00.000-04:002019-09-01T05:00:03.900-04:00Self Soul Sunday<span style="font-family: inherit;">Happy Sunday and Happy September!</span><br />
<span style="font-family: inherit;">With the start on a new month, Every Sunday we will feature a post from our Holistic contributor Bessie Evans. Bessie is an <span style="font-size: 16px; white-space: pre-wrap;">Entrepreneur, speaker, coach, Legacy Holistic Health Institute.</span></span><br />
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">The soul can be compared to the sail of a ship and the spirit is the wind to set the soul in balance. Balance in the soul is driven by a force to keep our thoughts, will and emotions in harmony with the plan for a day, week, month or year. This is the life style to live in holistic health. Holistic health is attainable with a balance life, writing the plan and reviewing the plan often. We live a daily existence engaged in movement, action and thoughts. Sometimes, at the end of the day we are unfulfilled and disappointed. Many distractions take us off track. Being balanced becomes an anchor to our rest and peace. In the soul, the manifestation of holistic living establishes inward changes slowly which transforms to our outward appearance.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">The soul is always at work protecting the unseen parts of the human body. Living a life accomplishing goals is to live exploratory and adventurously. We learn to love our self-first, then we are efficient, to embrace the journey of the day and share with others. Soul space is a place to learn and be energize to live a life in balance. </span></span></div>
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<span style="font-size: 16px; white-space: pre-wrap;"><span style="font-family: inherit;">This is the Legacy Holistic Health approach.</span></span></div>
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<span style="font-size: 16px; white-space: pre-wrap;"><span style="font-family: inherit;">For more information...</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Contact: bessiee.vans@comcast.net </span></span></div>
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Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com3tag:blogger.com,1999:blog-301061743434748777.post-39653158396068298472018-12-15T10:01:00.000-05:002018-12-15T10:01:14.918-05:00Do you use Aromatherapy?<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Times, Times New Roman, serif;">Throughout my adulthood, I have dabbled with aromatherapy. But not really knowing the true benefits. If I had a rough day, I would drop some lavender oil in my bath, or spray some on my sheets before bed. Now, I have truly educated myself on the healing properties, and I use it everyday!</span><br />
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<span style="font-family: Times, Times New Roman, serif;"><b><u>What is Aromatherapy?</u></b></span><br />
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<span style="font-family: Times, Times New Roman, serif;">Aromatherapy is a type of alternative medicine practice utilizing fragrant/aromatic essential oils that are derived from a wide variety of healing plants. When inhaled or applied to the skin, therapeutic-grade essential oils have been shown to help people overcome various health problems without the need for medications (Please consult your doctor).</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Here’s some facts about how essential oils work:</span></div>
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<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Plants contain certain beneficial chemicals as a means of protecting themselves, including to ward off insects or rodents, and to defend themselves from bacteria or viruses.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">The active ingredients within the oils are taken directly from high yields of medicinal plants or herbs through a process known as distillation, then mixed with alcohol to preserve their strength. The finished result is a very concentrated oily formula that can be mixed with other substances.</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Because they’re very strong, essential oils used in aromatherapy practices are usually combined with a carrier oil, such almond, jojoba or <span style="box-sizing: inherit; line-height: inherit;"><b>coconut oil </b><i>(what I use)</i></span>, before being applied directly to the skin.</span></li>
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<span style="font-family: Times, Times New Roman, serif;">Aromatherapy can be performed in several different ways:</span></div>
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<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Diffusing a combination of essential oils into the air (or just one single oil)<div class="separator" style="clear: both; text-align: center;">
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<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Inhaling oils through the nostrils directly off of a cloth or from the bottle</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Receiving <span style="box-sizing: inherit; line-height: inherit;">massage therap</span><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">y </span>utilizing oils</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Soaking in an oil-infused bath... yes!!!</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Rubbing oils directly onto the skin</span></li>
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<span style="font-family: Times, Times New Roman, serif;">Research shows that when used at home, most people use aromatherapy oil candles, apply natural products containing oils to their skin or add oils directly to a soaking bath/warm shower. What types of plants produce popular <span style="box-sizing: inherit; line-height: inherit;">essential oils used</span> in aromatherapy? These include:</span></div>
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<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Herbs like rosemary, thyme, oregano or peppermint</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Leaves from eucalyptus plants</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Grasses, such as lemongrass</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Fennel seeds</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Zest from fruits such as oranges, grapefruit or lemon</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Flowers, including rose or geranium</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Wood or bark from trees including cedar or pine</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Roots from ginger</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Resin from <span style="box-sizing: inherit; line-height: inherit;">frankincense</span> trees</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">And many more</span></li>
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<span style="color: #0a0a0a; font-family: Times, Times New Roman, serif;"><b><u>What is Aromatherapy used for?</u></b></span></div>
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<span style="font-family: Times, Times New Roman, serif;">Aromatherapy has been studied in connection with improving both short-term health problems, along with more serious disorders. Research shows that anyone with the following health conditions can likely benefit from aromatherapy (Please consult your doctor):</span></div>
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<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;"><span style="box-sizing: inherit; line-height: inherit;">Chronic stress</span> or anxiety</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Depression</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Insomnia and trouble sleeping</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Muscle pain</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Joint pain</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Respiratory infections</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Digestive upset</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">PMS or <span style="box-sizing: inherit; line-height: inherit;">menopause symptoms</span></span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Skin problems or disorders, including bites, rashes, bruising, cellulite or acne</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Blood sugar fluctuations</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Cancer, side effect symptoms</span></li>
<li style="box-sizing: inherit; margin: 0px; padding: 0px;"><span style="font-family: Times, Times New Roman, serif;">Fatigue</span></li>
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<span style="font-family: Times, Times New Roman, serif;">The key to achieving results from aromatherapy is to use pure, therapeutic-grade oils rather than those with synthetic ingredients or fragrances. The effectiveness of aromatherapy practices always depends on the quality of the oils used, plus the dosage.</span></div>
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<span style="font-family: Times, Times New Roman, serif;"><b><u>What are the Benefits?</u></b></span></div>
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<span style="box-sizing: inherit; line-height: inherit;"><span style="font-family: Times, Times New Roman, serif;">1. Promotes Relaxation</span></span></h4>
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<span style="font-family: Times, Times New Roman, serif;">Many studies have shown that certain essential oils used in aromatherapy practices, including lavender and chamomile, can help people who feel stressed or anxious to relax . The scent of lavender is believed to have a practically universal calming effect that lowers activation of the sympathetic nervous system, responsible for the fight or flight response and physical symptoms, such as sweaty palms or a racing heart.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">If you’re new to aromatherapy, a simple way to begin is adding several drops of relaxing <span style="box-sizing: inherit; line-height: inherit;">essential oils for </span><span style="box-sizing: inherit; line-height: inherit;">anxiety</span> to a warm bath. For example, five to seven drops of lavender added to a soaking bath (sometimes also with <span style="box-sizing: inherit; line-height: inherit;">Epsom salt</span>) is a common way to help manage daily stress.</span></div>
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<span style="box-sizing: inherit; line-height: inherit;"><span style="font-family: Times, Times New Roman, serif;">2. Helps Improve Sleep Quality</span></span></h4>
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<span style="font-family: Times, Times New Roman, serif;">Because many aromatherapy oils help people unwind and feel less stressed, they can be very useful for making you feel sleepier before bedtime. Those with insomnia, anxiety, or even <span style="box-sizing: inherit; line-height: inherit;">restless leg syndrome</span> and hot flashes that strike during the night can benefit from sleep-inducing essential oils, including <span style="box-sizing: inherit; line-height: inherit;">lavender oil</span>, chamomile, rose, vetiver and ylang ylang.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">An hour or so prior to going to sleep, try diffusing essential oils in your bedroom using either an aromatherapy candle, electronic diffuser or oil burner. Diffusing aromatherapy oils works by releasing very tiny particles into the air that can be directly inhaled through the nostrils, where they travel to the brain and are able to cross the blood-brain barrier. Adding about five to 10 drops to a diffuser in your home or office can help create a calm environment, plus make a room smell great.</span></div>
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<span style="box-sizing: inherit; line-height: inherit;"><span style="font-family: Times, Times New Roman, serif;">3. Treats Respiratory Issues</span></span></h4>
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<span style="font-family: Times, Times New Roman, serif;">Certain aromatherapy oils have antiseptic properties that help cleanse the air of bacteria, fungus and mold that can contribute to respiratory problems, such as congestion, coughing or sneezing.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Research shows that using citrus oils in aromatherapy practices can help improve overall immune function and reduce fatigue associated with depressive states. It’s been found that aromatic oils, such as orange and lemon (those with a citrus fragrance), can restore stress-induced immuno-suppression and help restore balance. Citrus oils are also beneficial for improving mental health by stimulation of the sensory system called the “olfactory system,” which controls one’s sense of smell.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Other than diffusing oils in your home, you can inhale aromatic oils directly from the bottle or rub some directly onto your chest or neck so you can breath in the particles. There are some great <span style="box-sizing: inherit; line-height: inherit;">essential oils for allergies</span><span style="box-sizing: inherit; line-height: inherit;">, </span><span style="box-sizing: inherit; line-height: inherit;">sore throat</span><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;">,</span> and other respiratory problems. Essential oils that can help you overcome sinus infections, allergies, colds, the flu or coughs, and fatigue include eucalyptus, peppermint, frankincense, rosemary, myrrh, lemon, oregano and tea tree.</span></div>
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<span style="box-sizing: inherit; line-height: inherit;"><span style="font-family: Times, Times New Roman, serif;">4. Improves Skin Health</span></span></h4>
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<span style="font-family: Times, Times New Roman, serif;">Diluted essential oils can be spritzed onto the skin or scalp to reduce acne, dandruff, cellulite, toe fungus, itching, inflammation from bites, rashes or to improve wound healing. <span style="box-sizing: inherit; line-height: inherit;">Tea tree oil<b> </b></span><span style="box-sizing: inherit; font-weight: 700; line-height: inherit;"> </span>is one of the most popular oils for treating skin problems since it has antibacterial, antiseptic, antifungal and other cleansing qualities.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Other aromatherapy oils for skin include lavender, clary sage, juniper berry, lemon, orange, helichrysum and frankincense. To make a homemade aromatherapy oil spritzer that you can spray into the troubled area of your skin, add 10–20 drops of oil to a spray bottle containing about four ounces of water.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Use several sprays at one time on your skin, and keep what you don’t use right away for later use. You can also use the same oils on your skin or scalp directly (including making a <span style="box-sizing: inherit; line-height: inherit;">homemade essential oil shampoo</span>) or spray them throughout your home for other benefits.</span></div>
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<span style="box-sizing: inherit; line-height: inherit;"><span style="font-family: Times, Times New Roman, serif;">5. Can Help Manage Symptoms or Side Effects of Cancer </span></span></h4>
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<span style="font-family: Times, Times New Roman, serif;">Aromatherapy is used by patients with cancer primarily as supportive care during treatment, for stress reduction or pain management, or simply for general well-being. It’s common for people battling cancer to try different methods of complementary treatments (including massage therapy, meditation or acupuncture), in which aromatherapy oils can be utilized.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">What is aromatherapy used for in cancer patients? Various aromatherapy oils are capable of lowering symptoms associated with cancer or hospice care, such as nausea, fatigue, aches or pains, depression, and insomnia. Essential oils that can help you cope with cancer symptoms, or side effects caused from cancer treatments, include frankincense, ginger, lavender, geranium, rose, neroli and clary sage.</span></div>
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<span style="box-sizing: inherit; line-height: inherit;"><span style="font-family: Times, Times New Roman, serif;">6. Soothes Pain and Inflammation</span></span></h4>
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<span style="font-family: Times, Times New Roman, serif;"><span style="color: #0a0a0a;">To help soothe tight or tense muscles, achy joints, inflamed tissue injuries, or pain from headaches, a combination of different aromatherapy oils can be inhaled or applied to the troubled area . Popular </span><span style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.3); background-color: transparent; box-sizing: inherit; cursor: pointer; line-height: inherit; text-decoration-line: none;">essential oils for arthritis<b> </b></span>p<span style="color: #0a0a0a;">ain include ginger, myrrh, turmeric and orange. You can use other aromatherapy oils for nearly any source of pain, including </span><span style="box-sizing: inherit; color: #0a0a0a; line-height: inherit;">essential oils for headaches</span><span style="color: #0a0a0a;">, such as peppermint, spearmint, rosemary and frankincense.</span></span></div>
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<span style="box-sizing: inherit; line-height: inherit;"><span style="font-family: Times, Times New Roman, serif;">7. Helps Reduce Fatigue and Raise Alertness</span></span></h4>
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<span style="font-family: Times, Times New Roman, serif;">In a Study from <em style="box-sizing: inherit; line-height: inherit;">International Journal of Neuroscience</em> found that aromatherapy positively affects alertness, competency on testing (in this case regarding math problems) and improves overall mood. Adults were given three minutes of aromatherapy either using one of two aromas, lavender (considered a relaxing odor) or rosemary (considered a stimulating odor). Participants completed math computations and surveys regarding their mood before and after the therapy.</span></div>
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<span style="font-family: Times, Times New Roman, serif;">Those exposed to lavender aromatherapy showed increased beta power, suggesting increased drowsiness, but they also reported decreases in depressed moods and feeling more relaxed. Although they reported feeling more drowsy, the lavender group participants actually performed the math computations faster and more accurately following aromatherapy. The rosemary group showed decreased frontal alpha and beta power, suggesting increased alertness. They also had lower state anxiety scores, reported feeling more relaxed and alert, and were faster at completing the math problems. </span></div>
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<span style="box-sizing: inherit; line-height: inherit;"><span style="font-family: Times, Times New Roman, serif;">8. Improves Libido</span></span></h4>
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<span style="font-family: Times, Times New Roman, serif;">Aromatherapy has a long history of use for improving libido, raising energy through increased blood flow and treating sexual dysfunctions. Popular aromatherapy <span style="box-sizing: inherit; line-height: inherit;">oils for improving hormonal balance</span>, “feminine power” and sexual health include clary sage, sandalwood, rosemary, geranium.</span></div>
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<span style="box-sizing: inherit; line-height: inherit;"><span style="font-family: Times, Times New Roman, serif;">9. Improves Digestion and Lowers Nausea</span></span></h4>
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<span style="font-family: Times, Times New Roman, serif;">Aromatherapy oils, such as ginger, turmeric, grapefruit, peppermint, lemon, chamomile and eucalyptus, can help curb <span style="box-sizing: inherit; line-height: inherit;">acid reflex</span>, ulcers, nausea, indigestion, morning sickness or stomach aches due to PMS.</span></div>
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Try Aromatherapy... Add essential oils to your life, it will make a world of difference- improve your Self Soul & Space!! </div>
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<img src="https://external-iad3-1.xx.fbcdn.net/safe_image.php?d=AQAhFExtPUEI085j&w=540&h=282&url=https%3A%2F%2Fsynduitassets.s3.us-west-2.amazonaws.com%2Fnaturallyvo%252FIOFB0002%252FIntroductionToEssentialOilsSocial-09_0.jpg&cfs=1&upscale=1&fallback=news_d_placeholder_publisher&_nc_hash=AQBHqv0EFKrh_JJk" /></div>
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Resources:</div>
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<span style="color: #0a0a0a;"><a href="https://draxe.com/what-is-aromatherapy/">https://draxe.com/what-is-aromatherapy/</a></span></div>
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<span style="color: #0a0a0a;">To Purchase:</span></div>
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<span style="color: #0a0a0a;"><a href="https://naturallyvo.synduit.com/IOFB0002?fbclid=IwAR3QNnoTbfixR9jj7SlPuwD7kZlIGl7SQ9ooG-JOECa0KG6qzYLCeFzD29g">https://naturallyvo.synduit.com/IOFB0002?fbclid=IwAR3QNnoTbfixR9jj7SlPuwD7kZlIGl7SQ9ooG-JOECa0KG6qzYLCeFzD29g</a></span></div>
</div>
Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-33042709099042004042018-10-28T11:00:00.000-04:002018-10-28T11:00:08.200-04:00Mexican Chicken Tortilla SoupAs we finally move into Fall here in Delaware, my family and I love to eat soups, chilies, and stews. This Mexican Chicken Tortilla Soup has become a fast favorite, and by fast I mean ready to eat in 30 minutes... Winner-winner-chicken dinner!!<br />
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Here's the recipe...<br />
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<u><b>Mexican Chicken Tortilla Soup</b></u><br />
<i>serves 4, total time 30 minutes</i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvyqflRaPVORZVTm7J1o2tmtoqZt3Z0LKSG9yn32iNyrWAyqmifHAK7eXykIG0TVGBuaUqcYGfHdYVe4h8m9T2ClLLZ5pADbwCVVzSMWsPOMnXCehmtB5AiXw3arfoRymeib4n9NsmB-xS/s1600/IMG_0262.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvyqflRaPVORZVTm7J1o2tmtoqZt3Z0LKSG9yn32iNyrWAyqmifHAK7eXykIG0TVGBuaUqcYGfHdYVe4h8m9T2ClLLZ5pADbwCVVzSMWsPOMnXCehmtB5AiXw3arfoRymeib4n9NsmB-xS/s320/IMG_0262.HEIC" width="240" /></a></div>
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<b>Ingredients</b><br />
2 c Tortilla Chips, crumbled and divided<br />
2 tsp Olive oil<br />
1/2 c chopped onion<br />
1/2 c chopped poblano pepper<br />
2 c sliced celery (about 4 stalks)<br />
2 cloves garlic, chopped<br />
4 medium tomatoes, chopped<br />
3 c low sodium chicken broth<br />
3 c low sodium vegetable broth<br />
1 c frozen corn<br />
3 c pulled rotissarie chicken<br />
1 c sliced carrots (about 3 carrots)<br />
1 tsp dried oregano<br />
1 tsp ground chili powder<br />
1/2 tsp kosher salt<br />
1/2 tsp ground black pepper<br />
1 medium avaocado, chopped<br />
1/4 c fresh cilatnro, chopped<br />
1 lime, cut into wedges<br />
4 tsp shredded cheese<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXD8OxSCnRhJW3kxMCmtZydITPGHhxD7rmMiMVUfRvUt-u8ZeCmwaxgO-0W9U3jUPwIesBkeFX1Ubjq44f54lN8qew4XAqOtR4kzEBiEDAjAsfc6Z1gD2LB5Eji5FTFwHJ8qH95PiBbJRb/s1600/IMG_0256.HEIC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXD8OxSCnRhJW3kxMCmtZydITPGHhxD7rmMiMVUfRvUt-u8ZeCmwaxgO-0W9U3jUPwIesBkeFX1Ubjq44f54lN8qew4XAqOtR4kzEBiEDAjAsfc6Z1gD2LB5Eji5FTFwHJ8qH95PiBbJRb/s200/IMG_0256.HEIC" width="150" /></a><br />
<b>Directions</b><br />
Heat oil in a large dutch oven over medium heat.<br />
Add onion, pepper, celery; cook; stirring frequently until tender (about 4min).<br />
Add garlic; cook and stir for 1 min.<br />
Add tomatoes; and cook for another 4 minutes.<br />
Add 3 cups of broth, and 1/2 c of crumbled tortilla chips.<br />
Then with an immersion blender, blend mixture until smooth; if you do not have an immersion blender, pour mixture into a blender or food processor; cover lid with a kitchen towel and blend until smooth (and return to pot).<br />
Add remaining broth, corn, chicken, carrots, oregano. chili powder, salt, pepper; and bring to a boil over medium-high heat. reduce heat to medium-low; cook and stir occasionally for 10 minutes or until carrots are soft.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Dz9mehbF4ZcBggS0BJI8cdlDvflv3PaiROrKhp00VgfDr8R2aNFCEjmx4XMFdNSfibhczNeZoSPKZ5Q5UJQVcEqbzxrsMDQgAfaebjPAZy0tRkYIRnmKnhSpr1byi8iQXbCeTta0bFyv/s1600/IMG_0258.HEIC" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7Dz9mehbF4ZcBggS0BJI8cdlDvflv3PaiROrKhp00VgfDr8R2aNFCEjmx4XMFdNSfibhczNeZoSPKZ5Q5UJQVcEqbzxrsMDQgAfaebjPAZy0tRkYIRnmKnhSpr1byi8iQXbCeTta0bFyv/s200/IMG_0258.HEIC" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi88BJKu72zljUs0eXzo2rO7Jdb65jbqREtHfVZY3ayi_m74uYJpJQgYaw_KMLeUnrF7ZLNW0IEqpru57zgx1Lik4na0ge1miw4N8MXRObN1QADj4LW3xA_YuPox8NuorhAoLHfVVnIoXU6/s1600/IMG_0261.HEIC" imageanchor="1" style="display: inline !important; margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi88BJKu72zljUs0eXzo2rO7Jdb65jbqREtHfVZY3ayi_m74uYJpJQgYaw_KMLeUnrF7ZLNW0IEqpru57zgx1Lik4na0ge1miw4N8MXRObN1QADj4LW3xA_YuPox8NuorhAoLHfVVnIoXU6/s200/IMG_0261.HEIC" width="150" /></a></div>
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Evenly divide soup into 4 serving bowls, top with avocado, cilantro, cheese, and remaining tortilla pieces; and serve with a lime wedge.<br />
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Enjoy!!Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-43792178138968891072018-09-12T10:00:00.000-04:002018-09-12T10:00:00.285-04:00Focused FallHappy September!<br />
Does it feel like Fall where you live? Here in Delaware, there have been a few days where it actually felt like Fall, and then it jumps right back to Summer.<br />
Usually with a change in season, a lot of us go through changes in our life. For me, 3 of the girls are back in school, there are different lessons and practices to get everyone to, as well as my own work schedule. <br />
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Here are a few of my tips to help keep you focused and on track this fall!<br />
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<b><u>Focused Fall Tips:</u></b><br />
<i>1. Calendars and Planners are your Friend!</i> Whether it's a paper or an electronic calendar, pick one up and start using it. Use different color pens if you manage other people's (kids) schedules. Don't forget to add tentative plans in pencil... sometimes a tentative get together or date night can get forgotten, by another (less fun) event because you forgot about the tentative one.<br />
<br /><i>2. Schedule your Days.</i> I personally schedule out everyday... what I mean, besides calendar appointments-meetings-practices, I write out each day, either the night before or sometimes at the start of the week. it's crazy, but for sure nothing falls through the cracks! For example:<br />
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<ul>
<li>5am wakeup & get dressed</li>
<li>5:30 eat breakfast</li>
<li>5:45 leave for fitness class</li>
<li>6am Teach Fitness class</li>
<li>6:40 head home</li>
<li>6:50 arrive & finish helping girls get ready for school</li>
<li>7am drink shake</li>
<li>7:30 leave for school</li>
<li>7:50 return home</li>
<li>8am shower</li>
<li>8:30 Work: type up meal plans</li>
<li>9am Mommy & Zoey playtime</li>
<li>10:30 leave to Pick up Veronica from PreK</li>
<li>11am arrive back home & make lunch</li>
<li>11:45 MVZ craft time</li>
<li>12:30 naptime & work-prep for upcoming show & follow up with clients</li>
<li>1:30 put a load in or fold laundry... boo</li>
<li>2:15 start wake V&Z</li>
<li>2:30 leave for carpool</li>
<li>3:15 arrive back home & homework help</li>
<li>4pm start dinner</li>
<li>5pm Family dinner</li>
<li>5:50 leave for cross country practice</li>
<li>6pm XC practice</li>
<li>6:15 Pick up prescription @ Walgreens</li>
<li>7:30 pick up from cross country</li>
<li>7:50 arrive home & shower</li>
<li>8pm Pjs & storytime</li>
<li>8:30 girls lights out</li>
<li>9pm good night Mommy!</li>
</ul>
<i>3. Make your health a priority!</i> Eat nutritious meals and move your body for at least 30 minutes each day! And if you manage to miss your workouts, schedule them on your calendar like an appointment. Try adding fall fruits and veggies to your diet.<br />
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<br /><i>4. Sleep.</i> get 7-8 hours of sleep each night... even if that means you miss the latest episode of your favorite show, DVR it and go to bed! Your brain and your body need time off too, so make sleep a priority.<br />
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<i>5. Do a Fall clean-out.</i> Try de-cluttering your home or office, donate old clothes and shoes to local shelter or charity, deep clean your house, deep clean your body with a cleanse, or re-arrange furniture. Fall is a great time to refresh your environment or your body in preparation for the upcoming holidays (yes, I said it).<br />
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Try these tips to help keep your Fall more Focused!<br />
<br /> <br />
<br />Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-32775357783408061072018-05-30T12:19:00.000-04:002018-05-30T12:21:59.279-04:00Healthy Travel Tips<div class="_5pbx userContent _3576" data-ft="{"tn":"K"}" id="js_p0" style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; line-height: 1.38; margin-top: 6px;">
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Summer has begun! And with Summer, we find ourselves on more trips, vacations, and getaways. The beauty is you can stay on track with your healthy habits, even while you travel, but more importantly still enjoy your time away. <span class="_5mfr _47e3" style="font-family: inherit; line-height: 0; margin: 0px 1px; vertical-align: middle;"><span class="_7oe" style="display: inline-block; font-family: inherit; font-size: 0px; width: 0px;">😉</span></span></div>
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Here are some healthy travel tips:</div>
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1. Decide if you want this to be a healthy and positive trip!<span class="text_exposed_show" style="display: inline; font-family: inherit;"><br />2. Stick to a consistent breakfast every day while away.<br />3. Drink tons of water, travel with a refillable water bottle.<br />4. Sleep, try to stay close to your normal schedule at home.<br />5. Focus on the activities more than the food, don't forget about your physical activities too.<br />6. When it comes time to eat, make veggies a priority.</span></div>
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<span class="text_exposed_show" style="display: inline; font-family: inherit;">7. Log your happenings, activities and food, help you remember your trip.<br />8. Don't over pack, no one likes to lug heavy suitcases around.</span></div>
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<span class="text_exposed_show" style="display: inline; font-family: inherit;">9. Have fun!</span></div>
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Do you have travel plans this summer?</div>
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Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-87501503387782301182018-04-04T10:36:00.001-04:002018-04-04T10:36:23.294-04:00Tropical Dream SmoothieSince starting my 80 day total body transformation 71 days ago, my smoothies have taken on a whole new life. A lot of them contain Shakeology, a Beachbody superfood shake (for more info see below). Here is my favorite was to combine greens, fruits, and protein with a hint of the summer tropics.<br />
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<b><u><span style="font-size: large;">Tropical Dream Smoothie</span></u></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcjAkPJAUtnbBTDoqBJlrrgrQf-ReF1AgE4Pcu5qs-5DH4Bty-8p06s2eyWO2pSgU1s1Exn4jqgjTJhoTD72J-X3fMxQNKgKcoGCeBED7W4m_raJ4djrND06jr_yHYdXuHQkP5DHd3-mRy/s1600/IMG_7870.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcjAkPJAUtnbBTDoqBJlrrgrQf-ReF1AgE4Pcu5qs-5DH4Bty-8p06s2eyWO2pSgU1s1Exn4jqgjTJhoTD72J-X3fMxQNKgKcoGCeBED7W4m_raJ4djrND06jr_yHYdXuHQkP5DHd3-mRy/s200/IMG_7870.JPG" width="150" /></a></div>
<u><b><br /></b></u>
<u><b>Ingredients</b></u><br />
1 scoop Vanilla Shakeology (I prefer vegan vanilla)<br />
8-10 oz Coconut water<br />
Spinach<br />
Banana<br />
frozen Pineapple<br />
ice<br />
<br />
<u><b>Directions </b></u><br />
Blend all ingredients and enjoy... pop a straw and an umbrella in, and whisk yourself away to Tropical paradise.<br />
<br />
<br />
<i>*Interested in more information in on Shakeology?</i><br />
<b><i>click here:</i></b> https://www.teambeachbody.com/shop/us/b?referringRepId=1550004Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-26923800814103608162018-03-26T12:21:00.000-04:002018-03-26T12:29:03.436-04:00Healthy Tuna SaladIt's Lent time, and on Fridays, I have been eating either fish or meatless dishes. But ultimately it has worked out for me because I have found a new way to make tuna salad, and it's healthier. Here is my Healthy Tuna Salad recipe!<br />
<br />
<b><u>Healthy Tuna Salad</u></b><br />
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<b><u><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiToLCLLeg8hQ7DndBD3po1YN9GRvrc8OLbT3t26X1L_du6xP7DcF8jUsN3iNou_3tp6UKNpyhUosorzfgB4ofEho5reIJNbCgdbISfvqHHxDdaWB3V0odQ1HpMPTvgA8zIiev0UuPB90qj/s1600/IMG_7726.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiToLCLLeg8hQ7DndBD3po1YN9GRvrc8OLbT3t26X1L_du6xP7DcF8jUsN3iNou_3tp6UKNpyhUosorzfgB4ofEho5reIJNbCgdbISfvqHHxDdaWB3V0odQ1HpMPTvgA8zIiev0UuPB90qj/s200/IMG_7726.JPG" width="150" /></a></u></b></div>
<br />
<i>serves 1</i><br />
<b>Ingredients</b><br />
1 Pack of Tuna in water (5oz)<br />
1/2 pepper (green or red) finely chopped<br />
1 tbsp of Dijon or spicy brown mustard<br />
1/2 tsp Olive Oil<br />
1 tsp lemon juice<br />
1 tbsp sliced green onions<br />
kosher salt & ground pepper<br />
<br />
<b>Directions</b><br />
Mix together all ingredients, and serve over a bed of spinach, or in a halved pepper. You can also serve it as the dip for a veggie tray!<br />
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<br />Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-2222204079208742492017-10-18T18:03:00.000-04:002017-10-18T18:03:28.969-04:00Pumpkin Banana BreadIt's Fall... which means all things pumpkin! And that's no different here in the Thayer household. Here is my recipe for Pumpkin Banana Bread!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5VUiwlAcSBv4dja1K5yWxLIcLd4tpIJBj6ShnTkLfvuY7dfdiqZdlbRrcVts4tZAKaYQVJZv16A99HkzuQD7lVbgjRSY3YOL_GAxNv8oJGhA2WXcTsMB_3H40n1KKfdfSUDXTA_pPTP6P/s1600/IMG_4240.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="320" data-original-width="240" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5VUiwlAcSBv4dja1K5yWxLIcLd4tpIJBj6ShnTkLfvuY7dfdiqZdlbRrcVts4tZAKaYQVJZv16A99HkzuQD7lVbgjRSY3YOL_GAxNv8oJGhA2WXcTsMB_3H40n1KKfdfSUDXTA_pPTP6P/s320/IMG_4240.JPG" width="240" /></a></div>
<br />
<u><b>Pumpkin Banana Bread</b></u><br />
<i>yields 2 loaves</i><br />
<br />
<b>Ingredients</b><br />
3 medium ripe bananas<br />
3 eggs<br />
2 c pumpkin puree, unsweetened<br />
2/3 c canola oil<br />
1 c cane sugar<br />
3 c all-purpose flour<br />
1 1/2 tsp baking powder<br />
1 1/2 tsp baking soda<br />
1 tsp kosher salt<br />
3 tsp pumpkin pie spice<br />
1 1/2 tsp cinnamon<br />
<br />
<b>Directions</b><br />
Preheat oven to 350 degrees, and grease 2 loaf pans.<br />
In a mixing bowl, mash bananas; then add eggs, pumpkin puree, oil, sugar, and mix well.<br />
In a separate bowl, combine flour, baking powder, baking soda, salt, and spices.<br />
Slowly add dry ingredients to wet ingredients, mixing as you go along.<br />
Once well combined, divide batter between 2 loaf pans.<br />
Bake 45 minutes, or until toothpick comes out clear.<br />
Cool and Enjoy!<br />
<br />
Try warmed slices stopped with a little butter, or peanut butter... or simply with a cup of pumpkin spice coffee!Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com2tag:blogger.com,1999:blog-301061743434748777.post-59079326692065921562017-03-15T11:25:00.001-04:002017-03-15T11:25:34.194-04:00Smoothie Recipe: Berry, Very, GreenI am back on my daily smoothies... Here's a new smoothie recipe for you. You already know, I love spinach, and this recipe really pushes the limit on spinach taste. It has minimal ingredients, to make it really green... Lol! Perfect way to start your St. Patty's day!<br />
<br />
<b><u>Berry, Very, Green</u></b><br />
<br />
<b>Ingredients</b><br />
2 handfuls of spinach<br />
1/4 c coconut water<br />
1/3 c blueberries<br />
1/2 apple (I've used pink lady, Granny Smith, and Fuji when I've made it)<br />
1 tbsp ground Flaxseed<br />
Ice, couple cubes<br />
<br />
<b>Directions</b><br />
Blend all ingredients to desired consistency, and enjoy!Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-18388511086943890212016-10-10T22:36:00.002-04:002016-10-10T22:36:34.793-04:00Empowering the Elderly<span style="color: rgba(0 , 0 , 0 , 0.701961); font-family: "uictfonttextstylebody"; font-size: 17px;">The older we get, the older our loved ones get, it's only natural. Our parents, grandparents, aunts, uncles, etc, are now visiting the doctor more, fighting minor ailments to serious illnesses. Working at the YMCA, I see members of all ages and all walks of life, infants to seniors, with one common goal- to be healthy. As you know to be ultimately healthy, it means having a healthy self, soul, and space. </span><span style="color: rgba(0 , 0 , 0 , 0.701961); font-family: "uictfonttextstylebody"; font-size: 17px;">I was blessed to grow up with my grandparents in my life, and I want the same for my children! With so many challenges facing the "older" generations, how do we empower them to live a healthy active lifestyle and not enable them to succumb to their "age".</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9wDAR5yJQfh56qQzNYhV5gE6TyTPpLEQmjQcjmXBLH_Hu4SiaMA6Jmxz-bKD7caQfENTLlw7680jHkrVKIlPLs7jVPUGisBhcDZ0tyLfYnUuz28lBrmpIOF0-USocnkY6KNGmxrba2PL7/s1600/IMG_7428.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9wDAR5yJQfh56qQzNYhV5gE6TyTPpLEQmjQcjmXBLH_Hu4SiaMA6Jmxz-bKD7caQfENTLlw7680jHkrVKIlPLs7jVPUGisBhcDZ0tyLfYnUuz28lBrmpIOF0-USocnkY6KNGmxrba2PL7/s320/IMG_7428.JPG" width="320" /></a></div>
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Here are some ways we can encourage and empower the elders to be healthy:</div>
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<b>1. Move! </b>Within their ability, maybe it means an easy walk a few times a week, water aerobics classes, or full body workouts in a gym or group exercises classes. More movement will help increase mobility, no matter how limited! </div>
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<b>2. Eat good!</b> Encourage our elders to eat the way they were raised. Healthy, Whole Foods... that may require some work on our part. Many elders don't want to cook for just one, so helping to ensure they have healthy choices within their reach. Maybe making an extra plate and deliver it to your loved one. </div>
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<b>3. Mentally & Socially.</b> Active brains and active social calendars help to fight off dementia, Alzheimer's, and loneliness. Puzzles, books, card games, classes and friends at community centers or local YMCA, and of course, spending time with you and the younger loved ones. Keep the light in their soul bright! </div>
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<b>4. Space full of warmth!</b> Make their home, however large or small, warm and full of love. Clutter free, organized, full of familiar items and pictures, clean, and easy to maintain. Maybe they are surrounded by medical staff, family, or still live independently, either way... the warmer the better! </div>
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<b>5. The Doctor is their Friend!</b> Encourage our elders to stay up on their check ups, preventative tests and screenings, vaccines, and treatments. Burying their head in sand won't keep them healthy. Go with them, if necessary! </div>
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<b>6. Lastly, Positive thinking, goes a long way!</b> They are still strong and capable! They are loved and needed! They can still do anything they put their minds to! And many times, they need to be reminded of this. They are never a burden, enjoy their presence, and make sure you let them know, how much they are loved!<br />
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My grandmother lived to be 100 and 358 days old... I was so blessed. All I can say is, I will continue to do all in my power to encourage the remaining elders around me, family and friends, to live a healthier and happier life! I empower you to do the same, and Encourage and Empower your Elders to be healthy! </div>
<br />Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-65478703355239001912016-09-21T16:15:00.001-04:002016-09-21T16:15:42.288-04:00Quick & Fast Jambalaya I found these great fast organic brown rice packets from Seeds of Change... I love them! <br />
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Since I've been working more at the YMCA, fast dinners are my specialty now! But I'm trying not to fall to fast food, take out, or super processed boxed/frozen meals. <br />
Here is my <b><u>Quick & Fast Jambalaya</u></b> recipe!<br />
<b style="text-align: center;"><br /></b>
<b style="text-align: center;">Ingredients</b><br />
2 chicken breasts, cut into 1inch cubes<br />
1 turkey kielbasa, sliced into discs<br />
Olive oil<br />
Seed of change Caribbean rice & beans<br />
4 tbs water<br />
1/2 cup frozen corn<br />
1 can diced tomatoes<br />
Salt & pepper<br />
<br />
<b>Directions</b><br />
Season chicken, brown in a large skillet with olive oil over medium high heat. Once cooked through, add kielbasa, and continue to cook. Remove from pan and set aside.<br />
Add rice packet to skillet, and water. Then add corn. Stir and heat through. Return meat to skillet, then stir in tomatoes.<br />
Reduce heat to low, Simmer for 10min, uncovered. Serve with a side salad and enjoy!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi0g3zFwAjf1Xp43OaZJAQsa0D8Gacg0KoCqZZKbRvf9uLrAU2v0Ib6Xx4ekMGq9dNbhhmiA4OXrVezbDlj7rLd1Ql-MiRScWjObtgVMYrdRiz0G_L43rOz3fEmHLxYiTpZehsP5Cgi9uf/s1600/IMG_0764.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi0g3zFwAjf1Xp43OaZJAQsa0D8Gacg0KoCqZZKbRvf9uLrAU2v0Ib6Xx4ekMGq9dNbhhmiA4OXrVezbDlj7rLd1Ql-MiRScWjObtgVMYrdRiz0G_L43rOz3fEmHLxYiTpZehsP5Cgi9uf/s320/IMG_0764.JPG" width="239" /></a></div>
Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-81857735013864261272016-03-01T21:19:00.001-05:002016-03-01T21:20:11.404-05:0031 Tips for a Healthier March<p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">March is National Nutrition Month, yay! And Self Soul Space is back with 31 health and nutrition tips for the 31 days of March. Add these tips to your daily habits for a happy and healthier body. </span></p><p></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);"><b>1. Don’t Drink Sugar Calories</b></span></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Sugary drinks are the most fattening things you can put into your body. </span><span style="background-color: rgba(255, 255, 255, 0);">This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods. So</span><span style="background-color: rgba(255, 255, 255, 0);">, when you drink soda, you end up eating more total calories. </span><font color="#454545"><span style="background-color: rgba(255, 255, 255, 0);"><a href="http://authoritynutrition.com/13-ways-sugary-soda-is-bad-for-you/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">Sugary drinks</a> are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems. </span></font><span style="background-color: rgba(255, 255, 255, 0);">Keep in mind that</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/fruit-juice-is-just-as-bad-as-soda/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">fruit juices</a><span style="background-color: rgba(255, 255, 255, 0);"> can be</span><span style="background-color: rgba(255, 255, 255, 0);"> as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>2. Eat Nuts</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Yes, nuts are <a href="http://authoritynutrition.com/10-super-healthy-high-fat-foods/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">high in fat</a>, but they are incredibly nutritious and healthy. </span><span style="background-color: rgba(255, 255, 255, 0);">They are loaded with magnesium, vitamin E, fiber and various other nutrients</span><span style="background-color: rgba(255, 255, 255, 0);">. </span><span style="background-color: rgba(255, 255, 255, 0);">Studies show that nuts can help you</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">lose weight</a><span style="background-color: rgba(255, 255, 255, 0);">, and may help fight type 2 diabetes and heart disease</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>3. Avoid Processed Junk Food</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">All the <a href="http://authoritynutrition.com/9-ways-that-processed-foods-are-killing-people/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">processed junk foods</a> in a diet are the biggest reason the world is fatter and sicker than ever before. </span><span style="background-color: rgba(255, 255, 255, 0);">These foods have been engineered to trick our brains into eating more than we need, even leading to <a href="http://authoritynutrition.com/how-to-overcome-food-addiction/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">addiction</a> in some. </span><span style="background-color: rgba(255, 255, 255, 0);">They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added fat, sugar, and refined grains.</span></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);"></span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn9fsvCgr7TDLh6sAqSzBdh8kO2-KBrvPntgERO6ah_3uCiBeqG9AcEUEeH__b-TWWlwxC4dyWSXYvB5P-73-2Z1DIbrTZGEAWPHIIm_6XzELDYPxY70MQKkZD_7uH4q3tqpA_MehrP6Ij/s640/blogger-image--430282326.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn9fsvCgr7TDLh6sAqSzBdh8kO2-KBrvPntgERO6ah_3uCiBeqG9AcEUEeH__b-TWWlwxC4dyWSXYvB5P-73-2Z1DIbrTZGEAWPHIIm_6XzELDYPxY70MQKkZD_7uH4q3tqpA_MehrP6Ij/s640/blogger-image--430282326.jpg"></a></div><br><p></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>4. Don’t Fear Coffee</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Coffee has been unfairly judged. The truth is that it’s actually <a href="http://authoritynutrition.com/top-13-evidence-based-health-benefits-of-coffee/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">very healthy</a>. </span><span style="background-color: rgba(255, 255, 255, 0);">Coffee is high in antioxidants, and studies show that coffee drinkers</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/how-coffee-makes-you-live-longer/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">live longer</a><span style="background-color: rgba(255, 255, 255, 0);">, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);"></span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV9nDS12IzRHVjVCjBTusmP_4d0JtStwovZN_nsSQBmHAvafB_v5iuN3cxv67ajaCIpoyAZ9uwkJw6weqdcMNrA7FOWig2RspUqS9B6tGn8nHGzwKMMX229SA343byMGpjL3rCim0hNN4p/s640/blogger-image--1832980056.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV9nDS12IzRHVjVCjBTusmP_4d0JtStwovZN_nsSQBmHAvafB_v5iuN3cxv67ajaCIpoyAZ9uwkJw6weqdcMNrA7FOWig2RspUqS9B6tGn8nHGzwKMMX229SA343byMGpjL3rCim0hNN4p/s640/blogger-image--1832980056.jpg"></a></div><br><p></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>5. Eat Fatty Fish</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Pretty much everyone agrees that fish is healthy. </span><span style="background-color: rgba(255, 255, 255, 0);">This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>6. Get Enough Sleep</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Quality sleep may be just as important as diet and exercise, if not more. </span><span style="background-color: rgba(255, 255, 255, 0);">Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance</span><span style="background-color: rgba(255, 255, 255, 0);">. I</span><span style="background-color: rgba(255, 255, 255, 0);">t is one of the</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; font-weight: 700;">strongest </span><span style="background-color: rgba(255, 255, 255, 0);">individual risk factors for future</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/12-graphs-that-show-why-people-get-fat/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">weight gain</a><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">and obesity.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>7. Take Care of Your Gut With Probiotics and Fiber</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">The bacteria in your gut, called the <a href="http://en.wikipedia.org/wiki/Gut_flora" target="_blank" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">gut microbiota</a>, are sometimes referred to as the “forgotten organ.” </span><span style="background-color: rgba(255, 255, 255, 0);">These gut buggies are incredibly important for all sorts of health-related aspects. </span><span style="background-color: rgba(255, 255, 255, 0);">A good way to improve gut health, is to eat probiotic foods (like</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/foods/yogurt/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">live yogurt</a><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">and sauerkraut), take</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/probiotics-101/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">probiotic supplements</a><span style="background-color: rgba(255, 255, 255, 0);">, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>8. Drink Water, Especially Before Meals</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Drinking enough water can have <a href="http://authoritynutrition.com/7-health-benefits-of-water/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">numerous benefits</a>. </span><span style="background-color: rgba(255, 255, 255, 0);">One important factor, is that it can help boost the amount of calories you burn. I</span><span style="background-color: rgba(255, 255, 255, 0);">t can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/how-much-water-should-you-drink-per-day/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">per day</a><span style="background-color: rgba(255, 255, 255, 0);">. </span><span style="background-color: rgba(255, 255, 255, 0);">The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>9. Don’t Overcook or Burn Your Meat</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><font color="#454545"><span style="background-color: rgba(255, 255, 255, 0);"><a href="http://authoritynutrition.com/is-red-meat-bad-for-you-or-good/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">Meat</a> can be a nutritious and healthy part of the diet. It is very <a href="http://authoritynutrition.com/20-delicious-high-protein-foods/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">high in protein</a>, and contains various important nutrients. </span></font><span style="background-color: rgba(255, 255, 255, 0);">The</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://www.marksdailyapple.com/is-gently-cooked-food-better-for-you/" target="_blank" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">problems</a><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer. </span><span style="background-color: rgba(255, 255, 255, 0);">So, eat your meat, just don’t overcook or burn it.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>10. Avoid Bright Lights Before Sleep</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone <a href="http://en.wikipedia.org/wiki/Melatonin" target="_blank" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">melatonin</a>, this includes light from the TV and electronics. </span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>11. Get Some Sun or Take Vitamin D3</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Back in the day, most people got their vitamin D from the sun. </span><span style="background-color: rgba(255, 255, 255, 0);">The problem is that most people don’t get much sun these days, because of sunblock or indoor lifestyle. If adequate sun exposure is not an option for you, then supplementing with <a href="http://authoritynutrition.com/vitamin-d-101/" style="box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">vitamin D</a> has been shown to have numerous benefits for health. </span><span style="background-color: rgba(255, 255, 255, 0);">This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>12. Eat Vegetables and Fruit Every Day</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Vegetables and</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">fruits</a><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">are the premier health foods for good reason. </span><span style="background-color: rgba(255, 255, 255, 0);">They are loaded with prebiotic fiber, vitamins, minerals and all sorts of <a href="http://authoritynutrition.com/antioxidants-explained/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">antioxidants</a>, some of which have potent biological effects. </span><span style="background-color: rgba(255, 255, 255, 0);">Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>13. Make Sure to Eat Enough Protein</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Eating <a href="http://authoritynutrition.com/how-much-protein-per-day/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">enough protein</a> is incredibly important. </span><span style="background-color: rgba(255, 255, 255, 0);">Protein is particularly important for weight loss, and works via several different mechanisms</span><span style="background-color: rgba(255, 255, 255, 0);">. </span><span style="background-color: rgba(255, 255, 255, 0);">A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. </span><span style="background-color: rgba(255, 255, 255, 0);">Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);"><b>14. Walk More or Do Some Cardio</b>. </span></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health. </span><span style="background-color: rgba(255, 255, 255, 0);">It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);"></span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIf8rf67QN9PXGzUMXagX6OlvNB_m4Qys05Hr37uV_NwSYbJiYvLVpBgujNzcjnmPFZc2Be7ZHJePlr1OUhXTExdLVCeUoeq12N92yljCWbV1k4oze25pSew2HfKyEf1GhYDdsqAFrZpDq/s640/blogger-image-984992009.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIf8rf67QN9PXGzUMXagX6OlvNB_m4Qys05Hr37uV_NwSYbJiYvLVpBgujNzcjnmPFZc2Be7ZHJePlr1OUhXTExdLVCeUoeq12N92yljCWbV1k4oze25pSew2HfKyEf1GhYDdsqAFrZpDq/s640/blogger-image-984992009.jpg"></a></div><br><p></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>15. Don’t Smoke or do Drugs</b></span></h2><div style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress;"><span style="background-color: rgba(255, 255, 255, 0);">If you’re a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.</span></div><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>16. Only Drink in Moderation</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">If you choose to include</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/alcohol-good-or-bad/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">alcohol</a><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>17. Use Extra Virgin Olive Oil</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><font color="#454545"><span style="background-color: rgba(255, 255, 255, 0);"><a href="http://authoritynutrition.com/extra-virgin-olive-oil/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">Extra virgin olive oil</a> is the healthiest fat on the planet. </span></font><span style="background-color: rgba(255, 255, 255, 0);">It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation. </span><span style="background-color: rgba(255, 255, 255, 0);">Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>18. Minimize Your Intake of Added Sugars</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><font color="#454545"><span style="background-color: rgba(255, 255, 255, 0);"><a href="http://authoritynutrition.com/sugar-the-worst-ingredient-in-the-diet/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">Added sugar</a> is the single worst ingredient in the modern diet. </span></font><span style="background-color: rgba(255, 255, 255, 0);">Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health</span><span style="background-color: rgba(255, 255, 255, 0);">. </span><span style="background-color: rgba(255, 255, 255, 0);">A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>19. Don’t Eat a Lot of Refined Carbohydrates</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Not all <a href="http://authoritynutrition.com/how-many-carbs-per-day-to-lose-weight/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">carbs</a> are created equal. </span><span style="background-color: rgba(255, 255, 255, 0);">Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>20. Don’t Fear Saturated Fat</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://www.docsopinion.com/2013/10/20/ldl-cholesterol-particle-number-particle-size-made-easy/" target="_blank" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">lower risk</a><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">of heart disease</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>21. Weights can Lift</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. </span><span style="background-color: rgba(255, 255, 255, 0);">It also leads to massive improvements in metabolic health, including improved insulin sensitivity. </span><span style="background-color: rgba(255, 255, 255, 0);">The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>22. Avoid Artificial Trans Fats</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Artificial <a href="http://authoritynutrition.com/why-trans-fats-are-bad/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">trans fats</a> are harmful, man-made fats that are strongly linked to inflammation and heart disease. </span><span style="background-color: rgba(255, 255, 255, 0);">It is best to avoid them.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>23. Use Herbs and Spices</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">There are many incredibly healthy <a href="http://authoritynutrition.com/10-healthy-herbs-and-spices/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">herbs and spices</a> out there. G</span><a href="http://authoritynutrition.com/11-proven-benefits-of-ginger/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">inger</a><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">and</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">turmeric</a><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">both have potent anti-inflammatory and antioxidant effects, leading to various health benefits</span><span style="background-color: rgba(255, 255, 255, 0);">. </span><span style="background-color: rgba(255, 255, 255, 0);">You should make an effort to include as many different herbs and spices as you can.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>24. Take Care of Your Relationships</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well. </span><span style="background-color: rgba(255, 255, 255, 0);">Studies show that people who are close with friends and family are healthier and live much longer than those who are not.</span></p><h2 style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: 30px 0px 20px; line-height: 1.17;"><span style="font-size: 17px; background-color: rgba(255, 255, 255, 0);"><b>25. Track Your Food Intake Every Now and Then</b></span></h2><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">The only way to know exactly what you are eating, is to measure your foods and use a nutrition tracker like <a href="https://www.myfitnesspal.com/" target="_blank" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">MyFitnesspal</a>. </span><span style="background-color: rgba(255, 255, 255, 0);">This is important to know <a href="http://authoritynutrition.com/how-many-calories-per-day/" style="box-sizing: border-box; text-decoration: none; transition: color 80ms ease-in-out, background-color 8ms ease-in-out; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">how many calories</a> you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients. </span><span style="background-color: rgba(255, 255, 255, 0);">Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet. </span><span style="background-color: rgba(255, 255, 255, 0);">I personally track</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; font-weight: 700;">everything</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.</span></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><b style="background-color: rgba(255, 255, 255, 0);">26. Get Rid of Excess Belly Fat</b></p><p style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin-bottom: 20px; margin-top: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Not all body fat is equal. </span><span style="background-color: rgba(255, 255, 255, 0);">It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease</span><span style="background-color: rgba(255, 255, 255, 0);">. </span><span style="background-color: rgba(255, 255, 255, 0);">For this reason, your waist size may be a much stronger marker for your health than the number on the scale. </span><span style="background-color: rgba(255, 255, 255, 0);">Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat.</span></p><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><b>27. Don’t go on a “Diet”</b></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);">Diets are notoriously ineffective, and rarely work well in the long term. </span><span style="background-color: rgba(255, 255, 255, 0);">Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it. </span><span style="background-color: rgba(255, 255, 255, 0);">Weight loss should follow as a natural</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><em style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box;">side effect </em><span style="background-color: rgba(255, 255, 255, 0);">of better food choices and improved metabolic health.</span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7G8W26VzcEE2ltpSo0BVgCpzaCYZotNsVMqpJfkIKyarUTjM7v_-KrURySSJ2F6LNrprF7YFlmjzRwgjQOC4XbNoDHLo-A4snccm28FpmFESi9JkeBS-JNncBbZIa0u4HUqvNYrrzOcr-/s640/blogger-image-500260183.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7G8W26VzcEE2ltpSo0BVgCpzaCYZotNsVMqpJfkIKyarUTjM7v_-KrURySSJ2F6LNrprF7YFlmjzRwgjQOC4XbNoDHLo-A4snccm28FpmFESi9JkeBS-JNncBbZIa0u4HUqvNYrrzOcr-/s640/blogger-image-500260183.jpg"></a></div><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><b>28. Eat Eggs, and Don’t Throw Away The Yolk</b></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);">Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” </span><span style="background-color: rgba(255, 255, 255, 0);">It is</span><span style="background-color: rgba(255, 255, 255, 0);"> </span><a href="http://authoritynutrition.com/how-many-eggs-should-you-eat/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none; -webkit-transition: color 80ms ease-in-out, background-color 8ms ease-in-out; transition: color 80ms ease-in-out, background-color 8ms ease-in-out;">a myth</a><span style="background-color: rgba(255, 255, 255, 0);"> </span><span style="background-color: rgba(255, 255, 255, 0);">that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people</span><span style="background-color: rgba(255, 255, 255, 0);">.</span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><b>29. </b></span><b style="background-color: rgba(255, 255, 255, 0);">Read the Label</b></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><b><br></b></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);">Reading the labels on back of your food, allows you know and understand what is in the food you consume; nutrients, serving size, and ingredients. </span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><br></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><b>30. Minimal Ingredients </b></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);">Look for the least amount of ingredients (shortest list) and look for words you understand. If you can't say it, don't eat it.</span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><b>31. Don't Worry, Be Happy! </b></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="blog-ad" style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; text-decoration: -webkit-letterpress; box-sizing: border-box; margin: -12px auto 3px;"><span style="background-color: rgba(255, 255, 255, 0);">Stress and anxiety can lead to unplanned and overeating. Relax, meditate, love yourself, be kind to others... In turn, you will feel happier and healthier.</span></div>Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com2tag:blogger.com,1999:blog-301061743434748777.post-88845421939800969272015-10-13T16:17:00.000-04:002015-10-13T16:17:54.560-04:00Orchard ApplesauceThe Thayer family went on an adventure to Linvilla orchard. In addition to apple cider and donuts, we came home with about 20 lbs of apples! Red delicious, golden delicious, and jonagolds... Yum! <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiludhuGTyJMbzFTI1RDK686oK4n4A9kpqKwu8Ta23kqTy08Wf4QZwo035YoiA_GlTM7eUro1zIFiQt0XDjeQ9ebwU7iWUeV-622GSD72a1BouWPsKFu1ivFBcbdZG2-mzqwturtiB_SYEv/s1600/IMG_5882.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiludhuGTyJMbzFTI1RDK686oK4n4A9kpqKwu8Ta23kqTy08Wf4QZwo035YoiA_GlTM7eUro1zIFiQt0XDjeQ9ebwU7iWUeV-622GSD72a1BouWPsKFu1ivFBcbdZG2-mzqwturtiB_SYEv/s200/IMG_5882.JPG" width="200" /></a></div>
<br />
What do you do when life hands you apples... make applesauce!<br />
<br />
So, here is my <b><u>Orchard Applesauce</u></b> recipe... Hope you enjoy it!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBFUwpOmxG26RCwWBdXKGwNqZ3bnYRh4OA74k07ouCX-jiR9cvaQPEK-2LwRZJHQthfMYnIOMm1A9omRf9YBHU9ztd8Idaum3uSPy61hT5OZduY5QFYAJp4V8k9ALDMl4iyt8sl9tEQAHl/s1600/IMG_5893.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBFUwpOmxG26RCwWBdXKGwNqZ3bnYRh4OA74k07ouCX-jiR9cvaQPEK-2LwRZJHQthfMYnIOMm1A9omRf9YBHU9ztd8Idaum3uSPy61hT5OZduY5QFYAJp4V8k9ALDMl4iyt8sl9tEQAHl/s320/IMG_5893.JPG" width="240" /></a></div>
<br />
<b>Ingredients</b><br />
10 apples, peeled, cored, and chopped (I used 3 golden delicious and 7 red delicious)<br />
1/2 cup sugar<br />
1 tsp ground cinnamon<br />
1/4 tsp ground nutmeg<br />
Pinch of salt<br />
1 c of water<br />
<br />
<b>Directions</b><br />
Place all ingredients in a crockpot (6qt). Stir, cook on high for 3-4hrs. As apples soften, mash them to desired consistency. Once cooled, store in air tight containers, and keep in refrigerator.<br />
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<i>Bonus: your home will smell amazing!</i><br />
<br />Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com2tag:blogger.com,1999:blog-301061743434748777.post-35293355671363691112015-07-19T17:46:00.002-04:002015-07-19T17:47:22.289-04:00Mia's Swim Team SmoothieThis summer my two oldest daughters, Jordan and Mia, swam on a swim team... For the first time!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0v7KYlMzgQzJr2zbakribA9XI0D_tRbN0gWR_kcLq_8na07-UsrQNEqqZXNP0jcai4gdMMbYRhX83LQgEMZDx7X1tAQA-3MLAhO4HndWBWHoJqGFS1gUTwYJ1kXHMVSz3CEi3BUhUg1rc/s1600/IMG_5233.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0v7KYlMzgQzJr2zbakribA9XI0D_tRbN0gWR_kcLq_8na07-UsrQNEqqZXNP0jcai4gdMMbYRhX83LQgEMZDx7X1tAQA-3MLAhO4HndWBWHoJqGFS1gUTwYJ1kXHMVSz3CEi3BUhUg1rc/s200/IMG_5233.JPG" width="150" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT3sh5vcRwt7eVFNbUGm0L9Mne_yhdlo4aY9jYDNH4MHvU2CXN2S55FZYPA1Z7trMACquhZzEjky1HTynfvvM9NHTSWtFydnFo2DY8xy17ImImzhCuM5wWf0w6fknQHVe9a9A6kJpugJUD/s1600/IMG_5239.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT3sh5vcRwt7eVFNbUGm0L9Mne_yhdlo4aY9jYDNH4MHvU2CXN2S55FZYPA1Z7trMACquhZzEjky1HTynfvvM9NHTSWtFydnFo2DY8xy17ImImzhCuM5wWf0w6fknQHVe9a9A6kJpugJUD/s200/IMG_5239.JPG" width="150" /></a></div>
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I must say, they were pretty amazing (mother's bias)! The confidence they developed, the skills they mastered... I am so, so, so proud! They placed in every meet they swam in, with even some first place ribbons to be hung! That being said, Mia developed a love for a specific smoothie after her Saturday meets, and before her Wednesday night meets... She thinks it gave her super powers... But what she doesn't realize, the ingredients she chose, pack so much health power, it's like super powers! Even the youngest,Veronica, loved it!<br />
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Here is <b><u>Mia's Swim Team Smoothie</u></b> recipe:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLEwQgwgHTxwVw7KX5sennyjSFqcL-LK8YQPKo7IvKo8AvYdTGTpsdaon0pJvF0TpQrMXDyDOqppZYMG7x2H9kVhqBpD6iZ97p5OJlxXMAaZTgBf5rDm-Rnb3JTL_MA8prReNGwZgygOxk/s1600/IMG_5328.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLEwQgwgHTxwVw7KX5sennyjSFqcL-LK8YQPKo7IvKo8AvYdTGTpsdaon0pJvF0TpQrMXDyDOqppZYMG7x2H9kVhqBpD6iZ97p5OJlxXMAaZTgBf5rDm-Rnb3JTL_MA8prReNGwZgygOxk/s200/IMG_5328.JPG" width="150" /></a></div>
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); font-size: 17px; text-decoration: -webkit-letterpress;">
<span style="font-family: inherit;">Handful of Kale </span></div>
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); font-size: 17px; text-decoration: -webkit-letterpress;">
<span style="font-family: inherit;">4oz organic unfiltered Apple juice</span></div>
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); font-size: 17px; text-decoration: -webkit-letterpress;">
<span style="font-family: inherit;">1 tbsp Flaxseed</span></div>
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); font-size: 17px; text-decoration: -webkit-letterpress;">
<span style="font-family: inherit;">1/2 c frozen Pineapple</span></div>
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); font-size: 17px; text-decoration: -webkit-letterpress;">
<span style="font-family: inherit;">1 c frozen Mixed berries</span></div>
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); font-size: 17px; text-decoration: -webkit-letterpress;">
<span style="font-family: inherit;">Water, as needed to loosen up</span></div>
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); font-size: 17px; text-decoration: -webkit-letterpress;">
<span style="font-family: inherit;"><br /></span></div>
<div style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); font-size: 17px; text-decoration: -webkit-letterpress;">
<span style="font-family: inherit;">Blend all ingredients to desired consistency, sip, enjoy, and gain super powers!</span></div>
Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-54303859888528126132015-06-28T15:46:00.000-04:002015-06-28T15:46:56.563-04:00Baked Spinach ZitiWe're back, after a little hiatus with a new recipe for you...<br />
I love cheesy baked ziti!! Anything pasta really! I decided to take my normal yummy, cheesy baked ziti, and self soul space it a bit! <br />
<br />
Here's my updated recipe...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiPP4kt36Lddg0Pa_x8D2XzZQ_BxaMmMrLniIk66xzqFN3dGfbg5bzvQIVnoAM1iuZGLyx1aTxhTvX1Qle52fcPY4FH-VoMgEF5Bpl1M_UQG4wJlKhSdCBWPNWQcteKy0HkJweffvKpFZg/s1600/IMG_4189.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiPP4kt36Lddg0Pa_x8D2XzZQ_BxaMmMrLniIk66xzqFN3dGfbg5bzvQIVnoAM1iuZGLyx1aTxhTvX1Qle52fcPY4FH-VoMgEF5Bpl1M_UQG4wJlKhSdCBWPNWQcteKy0HkJweffvKpFZg/s1600/IMG_4189.JPG" width="150" /></a><u><b>Baked Spinach Ziti</b></u><br />
<i>serves 10, total time 60 min</i><br />
<br />
<b>Ingredients</b><br />
1 lb whole wheat ziti, uncooked<br />
4 cups spaghetti sauce<br />
15 oz skim ricotta cheese<br />
2 cups shredded mozzarella cheese<br />
1 tbsp dried parsley<br />
1 egg<br />
1 tsp dried oregano<br />
1 tsp dried basil<br />
1/2 tsp garlic powder<br />
1/2 tsp kosher salt<br />
1/4 tsp ground black pepper<br />
12+ oz fresh spinach<br />
4 tbsp grated parmesan cheese<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIo7w9GPVoF5ASKnEFXCOUOH3XmOXfiZNS6yc3yOkccIPaKHL3ayMZ6UJBg6hnaqJQfnXQvSFRwsHM3USOe0_nui5wBJQdPxYiXZxQb8GVsH_pbPrMWk_KPBgWvuX_cDe_P9IuvJTm3kVc/s1600/IMG_4188.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIo7w9GPVoF5ASKnEFXCOUOH3XmOXfiZNS6yc3yOkccIPaKHL3ayMZ6UJBg6hnaqJQfnXQvSFRwsHM3USOe0_nui5wBJQdPxYiXZxQb8GVsH_pbPrMWk_KPBgWvuX_cDe_P9IuvJTm3kVc/s1600/IMG_4188.JPG" width="150" /></a></div>
<br />
<b>Directions</b><br />
Preheat oven to 375 degrees.<br />
Cook pasta according to package. <br />
In a large bowl, stir together 1 1/2 cup of sauce, ricotta cheese, 1 1/2 mozzarella cheese, parsley, egg, oregano, basil, garlic powder, salt, pepper. Then add hot pasta and spinach. In a 13x9 baking dish, spoon mixture, layering pasta mixture + a little sauce + a little cheese. Once all pasta is in dish, top with remaining sauce, mozzarella and Parmesan cheese. cover with foil, bake for 30 min until bubbly.Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-78170891611263429032015-03-14T17:25:00.000-04:002015-03-14T17:40:15.901-04:00Happy Birthday Arthea!<div class="by" style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; margin-bottom: 24px; outline: none; position: relative; text-decoration: -webkit-letterpress;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Today is my cousin, Arthea's birthday! </b><span style="font-weight: normal;"> </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL5CXvyWJj12cUxdKbXNZWfhTG6-gHyadJHZLhTFuQwWl1Y_OhV0Af6Els9e5s8F8J2NKPeoWyM-zpI9Fsw1Kkei_-B7V9MHXKMwbe18FC6CeJcseawb3uEpahVM-hAyr9O2zJizqLbd6a/s1600/IMG_0625.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL5CXvyWJj12cUxdKbXNZWfhTG6-gHyadJHZLhTFuQwWl1Y_OhV0Af6Els9e5s8F8J2NKPeoWyM-zpI9Fsw1Kkei_-B7V9MHXKMwbe18FC6CeJcseawb3uEpahVM-hAyr9O2zJizqLbd6a/s1600/IMG_0625.JPG" height="320" width="180" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">My darling best friend received her angel wings, on December 19th, 2014. At the young age of 36... By the hand of a Pulmonary Embolism. This is the first time I am really writing about her. Arthea and I were exactly 3 years and 3 months apart. We were more than cousins, more than god sisters, we were best friends... No, Sisters! I did not have traditional siblings, Arthea was my sister! We played together, sang songs, danced, laughed & joked, had many slumber parties, traveled on every family vacation together... Even in adulthood, that didn't change. She lived with, loved, and cared for my mother... Like a true sister. It's only been 3 months... And the pain is still deep. Now, I know Arthea wouldn't want me to be sad or cry... So, instead, today, I celebrate you and will do all of your favorite things... And I promise to educate others on how to know the signs of a blood clot, and prevent pulmonary embolisms. </span><br />
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">First things first, I went to my favorite two sites mayoclinic.com and webmd.com, then I asked my primary care physician... Here are the symptoms, causes/risk factors, and ways to help prevent blood clots.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<i><span style="font-family: Arial, Helvetica, sans-serif;"><b>Disclaimer:</b> If you may, halfway think, you might have a blood clot... <b>Call your Doctor immediately</b>... I am not a doctor, which is why I'm not offering treatment options. I just want you and your family to be aware of what the symptoms/causes are.</span></i></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Now, I can coulda-woulda-shoulda the days prior to December 19th, 2014... But I'm not going to... What I am going to do, is educate myself and others... Enough Said!</span></div>
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<h2>
<u style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">What causes pulmonary embolisms?</span></u></h2>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">Multimedi</span></h3>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">Pulmonary embolism occurs when a clump of material, most often a blood clot, gets wedged into an artery in your lungs. These blood clots most commonly originate in the deep veins of your legs, but they can also come from other parts of your body. </span></div>
<div style="font-weight: normal; margin-bottom: 12px;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">Occasionally, other substances can form blockages within the blood vessels inside your lungs. </span></div>
<div style="font-weight: normal; margin-bottom: 12px;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">It's rare to have a single pulmonary embolism. In most cases, multiple clots are involved. The lung tissue served by each blocked artery is robbed of blood and may die. This makes it more difficult for your lungs to provide oxygen to the rest of your body.</span></div>
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<h2>
<b><u><span style="font-family: Arial, Helvetica, sans-serif;">What are the symptoms?</span></u></b></h2>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">Pulmonary embolism symptoms can vary greatly, depending on how much of your lung is involved, the size of the clots and your overall health, especially underlying lung disease or heart disease.</span></div>
<div style="font-weight: normal; margin-bottom: 12px;">
<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">Common signs and symptoms include:</span></div>
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<ul style="font-weight: normal; margin-bottom: 12px; margin-left: 24px; padding: 0px;">
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Shortness of breath.</strong> This symptom typically appears suddenly and always gets worse with exertion.</span></li>
</ul>
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<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Chest pain.</strong> You may feel like you're having a heart attack. The pain may become worse when you breathe deeply, cough, eat, bend or stoop. The pain will get worse with exertion but won't go away when you rest.</span></li>
</ul>
<ul style="font-weight: normal; margin-bottom: 12px; margin-left: 24px; padding: 0px;">
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Cough.</strong> The cough may produce bloody or blood-streaked sputum.</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small; font-weight: normal;">Other signs and symptoms that can occur with pulmonary embolism include</span><span style="font-weight: normal;">:</span></span></div>
<ul><ul>
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">Leg pain or swelling, or both, usually in the calf</span></li>
</ul>
</ul>
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<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">Clammy or discolored skin</span></li>
<li style="margin-bottom: 6px;"><span style="font-size: small;"><span style="font-family: Arial, Helvetica, sans-serif;">Excessive sweating</span></span></li>
</ul>
</ul>
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<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">Rapid or irregular heartbeat</span></li>
</ul>
</ul>
<ul><ul>
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">Light-headedness or dizziness</span></li>
</ul>
</ul>
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</h2>
<h3 style="margin: 0px 0px 12px; padding: 0px;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><span style="background-color: rgba(255, 255, 255, 0); font-size: xx-small;">When to see a doctor: </span><span style="font-weight: normal;">Pulmonary embolism can be life-threatening. Seek immediate medical attention if you experience unexplained shortness of breath, chest pain or a cough that produces bloody sputum.</span></span></h3>
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<h2>
<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>What are risk factors?</u></span></h2>
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</h2>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Multimedia</span></h3>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: small;">Although anyone can develop blood clots and subsequent pulmonary embolism, certain factors can increase your risk.</span></div>
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<li><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">Medical history: </span><span style="font-size: small; font-weight: normal;">You're at higher risk if you or any of your family members have had blood clots or pulmonary embolism in the past. This may be due to inherited disorders that affect blood clotting. </span></span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small; font-weight: normal;">In addition, certain medical problems put you at risk, such as.</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Heart disease.</strong><span style="font-weight: normal;"> High blood pressure and cardiovascular disease make clot formation more likely. </span></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Cancer.</strong><span style="font-weight: normal;"> Certain cancers, especially pancreatic, ovarian and lung cancers, and many cancers with metastasis, can increase levels of substances that help blood clot, and chemotherapy further increases the risk. Women with a history of breast cancer are at higher risk of blood clots. </span></span></li>
</ul>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">Prolonged immobility: </span><span style="font-size: small; font-weight: normal;">Blood clots are more likely to form in your legs during periods of inactivity, such as:</span></span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Bed rest.</strong><span style="font-weight: normal;"> Being confined to bed for an extended period after surgery, a heart attack, leg fracture or any serious illness makes you far more vulnerable to blood clots. When the lower extremities are horizontal for long periods of time, the flow of venous blood slows and blood pools in the legs. </span></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Long journeys.</strong><span style="font-weight: normal;"> Sitting in a cramped position during lengthy plane or car trips slows blood flow, which contributes to the formation of clots in your legs. </span></span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">Surgery: </span><span style="font-size: small; font-weight: normal;">Surgery is one of the leading causes of problem blood clots, especially joint replacements of the hip and knee. During the preparation of the bones for the artificial joints, tissue debris may enter the bloodstream and contribute to causing a clot. Simply being immobile during any type of surgery can lead to the formation of clots.</span></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Other risk factors</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Smoking.</strong><span style="font-weight: normal;"> For reasons that aren't well understood, tobacco use predisposes some people to blood clot formation, especially when combined with other risk factors. </span></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Being overweight.</strong><span style="font-weight: normal;"> Excess weight increases the risk of blood clots, particularly in women who smoke or have high blood pressure. </span></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Supplemental estrogen.</strong><span style="font-weight: normal;"> The estrogen in birth control pills and in hormone replacement therapy can increase clotting factors in your blood, especially if you smoke or are overweight. </span></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><strong>Pregnancy.</strong><span style="font-weight: normal;"> The weight of the baby pressing on veins in the pelvis can slow blood return from the legs. Clots are more likely to form when blood slows or pools.</span></span></li>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: large;"><u>How do you Prevent Blood Clots?</u></span></h2>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: x-small; font-weight: normal;">Preventing clots in the deep veins in your legs will help prevent pulmonary embolism. For this reason, most hospitals are aggressive about taking measures to prevent blood clots:</span></div>
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<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;"><strong>Anticoagulants.</strong> Blood thinners are given to people at risk of clots before and after an operation, as well as to people admitted to the hospital with a heart attack, stroke or complications of cancer. </span></li>
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;"><strong>Graduated compression stockings.</strong> Compression stockings steadily squeeze your legs, helping your veins and leg muscles move blood more efficiently. They offer a safe, simple and inexpensive way to keep blood from stagnating after general surgery. </span></li>
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;"><strong>Pneumatic compression.</strong> This treatment uses thigh-high or calf-high cuffs that automatically inflate with air and deflate every few minutes to massage and squeeze the veins in your legs and improve blood flow. </span></li>
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;"><strong>Physical activity.</strong> Moving as soon as possible after surgery can help prevent pulmonary embolism and hasten recovery overall. </span></li>
</ul>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><i><b>Prevention while traveling</b></i></span></h3>
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<span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;">The risk of blood clots developing while traveling is low, but increases as travel increases, and other risk factors are present. Here are some suggestions to help prevent blood clots from forming:</span></div>
<ul style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; margin-bottom: 12px; margin-left: 24px; padding: 0px; text-decoration: -webkit-letterpress;">
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;"><strong>Take a break from sitting.</strong> Move around the airplane cabin once an hour or so. If you're driving, stop every hour and walk around the car a couple of times.</span></li>
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;"><strong>Fidget in your seat.</strong> Flex, extend and rotate your ankles or press your feet against the seat in front of you, or try rising up and down on your toes. And don't sit with your legs crossed for long periods of time. </span></li>
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;"><strong>Drink plenty of fluids.</strong> Water is the best liquid for preventing dehydration, which can contribute to the development of blood clots. Avoid alcohol, which contributes to fluid loss. </span></li>
<li style="margin-bottom: 6px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: Arial, Helvetica, sans-serif;"><strong>Wear support stockings.</strong> Your doctor may recommend these to help promote circulation and fluid movement in your legs. Fortunately, compression stockings are available in stylish colors!</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">Arthea was a kind, caring, and accepting person of everyone she met. She enjoyed learning new things, and sharing what she learned with others. So, in honor of her memory, I share this information with you, with absolute love and kindness. Knowledge is power, and prevention is key... I loved my darling Arthea... And I miss her tremendously. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUc6AEOaJoYfkShyBJVjsqGNNI94lBuyA57b1CeZL1sMDsJD2ZM4FWMW9YZk5q0KTZUlb_uqUl0oq6S6YbFrV4xGBZcmaAo2XNtPchbaAOjxPMcddSeB8jv_rHQaObtFdmLwAuzwq1y048/s1600/IMG_4277.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUc6AEOaJoYfkShyBJVjsqGNNI94lBuyA57b1CeZL1sMDsJD2ZM4FWMW9YZk5q0KTZUlb_uqUl0oq6S6YbFrV4xGBZcmaAo2XNtPchbaAOjxPMcddSeB8jv_rHQaObtFdmLwAuzwq1y048/s1600/IMG_4277.JPG" height="240" width="320" /></span></a></div>
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Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-74451407854260702442015-03-10T14:15:00.002-04:002015-03-10T14:15:50.735-04:00Baby Body 6-12 MonthsBaby V is 1 year old... and developing wonderfully. She talks, laughs, crawls, and is able pull herself up to standing and cruising... Almost Walking... Then my real workout will begin, lol. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXyV00etZs2VxEgGqIB6FxoLJL7c-ywtPqYhJwbxuOkLXE5mN5bOrFgcwqLTJgpWyT_6G4cmBGlXJBLugZjT8S5PRMIJKa9D-uwu3sNUZ_d3kMjCIlAxdB_70e-37s6m24HnPipLj2i0l1/s1600/IMG_4559.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXyV00etZs2VxEgGqIB6FxoLJL7c-ywtPqYhJwbxuOkLXE5mN5bOrFgcwqLTJgpWyT_6G4cmBGlXJBLugZjT8S5PRMIJKa9D-uwu3sNUZ_d3kMjCIlAxdB_70e-37s6m24HnPipLj2i0l1/s1600/IMG_4559.JPG" height="200" width="150" /></a></div>
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What's been happening on the workout front. I've been a little behind in posting this, thanks to a new job :-). So, I will spare you the week by week breakdown. <br />
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<b>Month 6</b>, School was back in full force. I was happy to welcome back my regular workout schedule. BodyFlow, runs, Spin, walks. Big girls started playing soccer, tennis, and continued swim lessons (even Veronica). So, I had to keep up with their physical activities. My training for the full marathon continued... tough, but it was going. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaH3AObXKZtX9Gk9yzYX29l2a8DzOhsh0JRHwfhCY0oq3lld6OMFXGdYK7FicS2cedOtaBMnnQcKNFTC0HcFcJmJJaGOOjieZnGrZv36hJQBi-hfClftbfQDWgSWHaT6PDP6y4ApEaxnX-/s1600/IMG_4070.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaH3AObXKZtX9Gk9yzYX29l2a8DzOhsh0JRHwfhCY0oq3lld6OMFXGdYK7FicS2cedOtaBMnnQcKNFTC0HcFcJmJJaGOOjieZnGrZv36hJQBi-hfClftbfQDWgSWHaT6PDP6y4ApEaxnX-/s1600/IMG_4070.JPG" height="200" width="150" /></a></div>
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<b>Month 7</b>, thank goodness for Walktober! Having to get in 10,000 steps in addition to teaching BodyFlow 4-5 times a week allowed me to stay on track with fitness. And about that new job... I am now the new Youth Wellness Coordinator at the Bear-Glasgow Family YMCA... I love it! It combines my love for fitness and healthy living, with my passion for working with children! I can't wait to add my touch to the Youth Fitness center and the youth PE programs. With my new job, and nursing baby V, and she still does not sleep through the night, I had to postpone my marathon training.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxxIwfNuc4FHSVPlOLnvpEScZTQEYzexsuPHyf9hj4CvRB1Amv7nemL31ShVbo4l1bDKaBueHwADzNOCqjNHsTpoXrFKcQDFLUHmswbg5vJp44aj50NiNEMPrhzL0d1wiaON34Ruk6JTSq/s1600/IMG_4161.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxxIwfNuc4FHSVPlOLnvpEScZTQEYzexsuPHyf9hj4CvRB1Amv7nemL31ShVbo4l1bDKaBueHwADzNOCqjNHsTpoXrFKcQDFLUHmswbg5vJp44aj50NiNEMPrhzL0d1wiaON34Ruk6JTSq/s1600/IMG_4161.JPG" height="200" width="150" /></a></div>
<b>Month 8</b> was great! I love my new job, and I truly love teaching Flow 4-5 times a week. Surprisingly, people think because I work in a Gym, I should be able to workout all this time, (I even thought that) NOPE... Not the case at all... Thank goodness for Flow. Every once in a while, I was able to add Spin and BodyPump to my workout schedule.<br />
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<b>Month 9</b>, I really kicked my fitness into gear, by starting out with my first experience with Les Mills GRIT... 2 back to back demo classes... OUCH! That's all I have to say about that. However, after the demos, I was hooked and wanted to teach this new program. I continued to teach flow, added more cardio to my regiment, with the occasional BodyPump, Spin, and HIIT classes, to get my butt in gear. Side note: thanks to Christmas, I packed a couple of extra pounds :-(. On a sad note, my heart took a huge it this month... I lost my best friend, my cousin, my sister, Arthea... Smh... And that's all I have to say about that.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPXKTcPbr_Bn94QAiZ2spWAxiviXfInhU_r26WvRKGajy0AzqlsmCEp3WZWuXDAoaUpmuyomb2QgoMjf21O6pixRI00-XJ53zqQ7zCMhIKLoiswWUwE2S8PtKJcmOvZQF1zIP-SW13BUJO/s1600/IMG_4319.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPXKTcPbr_Bn94QAiZ2spWAxiviXfInhU_r26WvRKGajy0AzqlsmCEp3WZWuXDAoaUpmuyomb2QgoMjf21O6pixRI00-XJ53zqQ7zCMhIKLoiswWUwE2S8PtKJcmOvZQF1zIP-SW13BUJO/s1600/IMG_4319.JPG" height="200" width="150" /></a></div>
<b>Month 10</b>... Happy new year! Surprise, my GRIT release was ready for download, time to start practicing. In addition to teaching and running, I practiced GRIT everyday! I spent most of this month prepping for Les Mills GRIT certification training and working... Boy was this challenging! Oh, and training... jello comes to mind... However, Muscle over mind... I am stronger than I think! I can and I will do this! What is GRIT you ask? It a 30 min High Intensity Interval Training class, designed to give amazing results in a short amount of time! There are three classes with GRIT, strength, plyo, and cardio! Stay tuned and check your local YMCA of DE for the class!<br />
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<b>Month 11</b>, wholly moley, I survived 1 of 2 trainings... Now time to prep for Born To Move certification training... In addition to teaching BodyFlow!! <i>What's Born To Move</i>? It's a youth fitness class, designed to get kids up and moving with punches, kicks, dancing, games, jumping, core workouts, and a bit of yoga. Honestly, Running took a backseat because of the physical demand of GRIT... However, I look forward to kicking in back into gear and start training again.<br />
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And here we are at <b>Month 12</b>... I am officially a certified Les Mills GRIT instructor, on my way to be a certified Born To Move instructor, and training for the Delaware Half Marathon! My weekly workouts consists of GRIT, running, teaching BodyFlow and Born to Move classes. I also signed up for a 6am half marathon training group at my YMCA. For those of you who truly know me, know mornings are not my thing... So we shall see... Wish me luck at 6am... Lol! Also, lent started, I gave up Wheat for the 40days... Trying to see if elimination aids in my digestion... We shall see.<br />
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More than ever, I'm sure you are curious as to what my body looks like 12 months after having baby V... Well, here you go!<br />
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<b><i>As for my measurements... </i></b></div>
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130.8 lbs</div>
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29.25" bust</div>
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26.5" waist</div>
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35.25 hips</div>
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21.5" thigh</div>
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<i>That's over 7" lost from post delivery month 2, and 8lbs!!</i></div>
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Overall, my journey is by no means over, however with hard work and dedication I feel my pre-pregnancy body is back, and maybe a bit stronger! My advice to the those on the same journey, is enjoy motherhood, and don't worry about the "pregnancy weight". It will come off, in due time, remember it took nine months to put it on, just enjoy your time with your new baby... it goes by fast, trust me... before you know it... Your newborn is 1! </div>
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<br />Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-14650863185657243542015-03-05T09:57:00.000-05:002015-03-05T09:57:49.146-05:00Pork Marsala<div class="separator" style="clear: both; text-align: center;">
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It's been awhile... but I'm back with a new recipe... I've been looking for new and healthy dinners for my family. Most of the time Marsala anything comes with a heavy mushroom gravy, yum- right? But not always the healthiest... So I decided to update this classic, and instead of chicken I chose boneless pork chops... Only because, I'm getting sick of chicken. I hope you enjoy it as much as we did!<br />
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<b><u>Pork Marsala</u></b><br />
<i>serves 4, total time 30 min</i><br />
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<b>Ingredients</b><br />
4 boneless pork loin chops<br />
1/2 tsp dried oregano<br />
1/2 tsp dried basil<br />
1/2 tsp dried rosemary<br />
1/2 tsp dried thyme<br />
1/2 tsp dried sage<br />
(you can also use 1-2 tbsp of Italian seasoning, instead of individual seasonings)<br />
1 tbsp Olive Oil<br />
2 cups of white mushrooms, sliced<br />
1/2 tbsp garlic, minced<br />
1/2 cup chicken broth, low sodium<br />
1/2 cup trader joe's Balsamic vinaigrette<br />
Salt and pepper<br />
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Hot cooked whole wheat pasta<br />
Parmesan cheese<br />
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<b>Directions</b><br />
Sprinkle pork chops with dried herbs and s/p. <br />
Drizzle large skillet with olive oil, heat over medium high heat. cook pork for 2-3 min per side, or until cooked through. Transfer to a plate, cover with foil, and set aside.<br />
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Add 1/4 cup of chicken broth to pan and deglaze pan. add mushrooms and garlic, heat for 2 min. Add vinaigrette, and rest of chicken broth, bring to a simmer, cook mushrooms until tender. <br />
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Add pork back to pan, and simmer for another 3-4 min.<br />
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Toss hot pasta with a drizzle of olive oil, top with Parmesan cheese. serve along side pork, and a side of green beans.<br />
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<br />Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-48579062575094838592015-01-17T10:32:00.003-05:002015-01-17T10:32:34.938-05:00WOW A New Year New YouOn Thursday January 8, I had the opportunity to participate in a panel discussion hosted by the Women of Wellness (WOW). The New Year New You workshop was held at the Bear Glasgow YMCA. <br />
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The 5 women on the panel talked about starting to live your healthiest life ever... Through health of your body, your mind, and your spirit. How to plan meals, find the perfect fitness class, set goals, fight disease, fight depression, what to do and not to do when working out.<br />
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The Sponsors were Diamond State Financial Group and the Bear-Glasgow Family YMCA.<br />
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The Panelist were Joy Oliver Hunt (certified nutritionist), Lorriane Williams (personal trainer), Tracie Purnell (therapist), Dr. Monique Hannah (pediatrician), and your's truly.<br />
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<b>The most important takeaways, or nuggets as the WOW twins call it...</b><br />
<i>-Know what season you are in, what season (or stage) of your life you are in. What a single person can cram in might not necessarily be what a family person can cram in. </i><br />
<i>-Know your limitations, and be realistic with your goals and you physical abilities. </i><br />
<i>-Reach out for help, whether you are feeling down, professional help is not a bad thing. </i><br />
<i>-When working out, don't do too much too fast. Take your time, ease into a routine. </i><br />
<i>-Eat clean, limit processed foods, lots of fruits and veggies... Try the age bite, trying a new food, use your age and take that many bites... Great way to get kids to eat new foods or veggies. </i><br />
<i>-Know your family health history, know your numbers, and fight to prevent disease. </i><br />
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This was such a fun event, with lots of laughs. Find Women of Wellness on FB to stay connected to more for workshops like this in the future! <br />
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Thank you Women of Wellness for inviting me to be a part of such a great event! I look forward to more I the future!!<br />
<br />Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0tag:blogger.com,1999:blog-301061743434748777.post-50775807714342212762015-01-12T21:08:00.000-05:002015-01-12T21:08:43.090-05:00Banana Blueberry BreadI love baking, especially quick breads! I always have a few leftover bananas that ripen past their prime, so what do I do? Bake with them! Here is a staple recipe for the Thayer household...<br />
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<u><b>Banana Blueberry Bread</b></u><br />
<i>Makes 2 loaves</i><br />
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<b>Ingredients</b><br />
<ul style="box-sizing: border-box; margin: 0px; padding: 0px;">
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">1/2 cup butter (1 stick) softened</span></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">1 1/4 cup sugar</span></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">2 eggs</span></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">1 teaspoon vanilla extract</span></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">1 cup banana pulp mashed (about 3 ripe bananas)</span></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">1/4 cup blueberry nonfat Greek yogurt</span></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">1 1/2 cup all purpose flour</span></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">1 teaspoon baking soda</span></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">1/4 teaspoon salt</span></li>
<li class="ingredient" itemprop="ingredients" style="background-position: 0px 0px; box-sizing: border-box; list-style: disc inside; margin: 0px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">1 cup blueberries, dusted in flour (fresh or frozen)</span></li>
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<b>Directions</b></div>
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<ol style="box-sizing: border-box; margin: 0px; padding: 0px;">
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 0px; box-sizing: border-box; list-style: none; margin: 0px 0px 15px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Preheat oven to 350 degrees.</span></li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 0px; box-sizing: border-box; list-style: none; margin: 0px 0px 15px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">In a large bowl with electric mixer on medium speed, cream together butter and sugar. Add eggs one at a time and mix well. Add vanilla extract, banana pulp, and Greek yogurt, mixing well after each ingredient.</span></li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 0px; box-sizing: border-box; list-style: none; margin: 0px 0px 15px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">In a separate bowl, mix flour, baking soda and salt to combine.</span></li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 0px; box-sizing: border-box; list-style: none; margin: 0px 0px 15px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Gradually add flour to the wet ingredients and mix until just combined on low speed.</span></li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 0px; box-sizing: border-box; list-style: none; margin: 0px 0px 15px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Fold in blueberries until well combined.</span></li>
<li class="instruction" itemprop="recipeInstructions" style="background-position: 0px 0px; box-sizing: border-box; list-style: none; margin: 0px 0px 15px; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0);">Pour batter evenly into 2 well greased loaf pans and bake for 32-35 minutes or until a toothpick inserted into the center of the loaf comes out clean.</span></li>
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If you and those around you can't eat 2 loaves, share one with a neighbor or loved one. Hope you enjoy this as much as our neighbors and my late cousin Arthea did!</div>
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Ashley Thayerhttp://www.blogger.com/profile/11879335243425955188noreply@blogger.com0