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Be Good to Your Guts

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Over the years as I’ve talked to people that I’ve met, friends, and family, there seems to be one major concern that is central on everyone’s mind and that is gut health – or digestive health. Our digestive system is made of a wonderful collection of organs, tissues, and glands with each part doing their own specific job. When one part breaks down or becomes weak, the other parts work on overdrive until either all those other parts recover or break down entirely. Our digestive system keeps us healthy and alive and we wouldn’t live very comfortably if we don’t take care of it.

In order to take care of our digestive system we first have to understand what it is (and here I’m going to have to go a bit graphic with the wording.) The digestive system begins at the mouth and works throughout the body and ends at the anus. Certain parts of the digestive system, which includes the esophagus to the liver to the intestines all work together to turn food and liquids into building blocks and energy that the body needs. Throughout this intricate system of digestive tract the body breaks down every little morsel of food and liquid to turn them into nutrients that our body absorbs and assimilates. When we eat foods that are highly nutritious and beneficial, our digestive system doesn’t have to work as hard to break them down. And if we maintain the health of our body, the nutrients that we get from the food we eat gives us the important amino acids, sugar, and fatty acids that help keep us going.

But what happens when people get digestive problems such as ulcers, Celiac disease, and IBS? While food is an important factor in improving digestive health, so are other components that can damage or alter your digestive system. For instance, overeating can cause your body to be unable to properly break down foods or take longer than usual. Stress is a precursor to many health issues especially with digestive health illnesses. And eating too quickly slows down the process of enzymes traveling through your body to give it the proper nutrients. So what can we do to help improve our gut health? Well, simply put – listen to your gut. Below I’ve listed ways you can improve your digestive health and can be used for both adults and children.

1- Don’t eat before bedtime. Lying down with a full stomach can push stomach contents back toward the esophagus, resulting in reflux.

2- . Downsize meals. Trick yourself by using a salad plate, and eat until you feel almost full.

3- Chew food well. You’ll activate enzymes in your mouth that help break down carbohydrates, giving stomach acids time to work and minimizing the burden on the rest of the GI track.

4- Decrease stress. Stress can spike inflammation, increase indigestion, and worsen existing digestive conditions. To reduce stress, make a point to exercise, eat a balanced diet, develop a spiritual practice, cultivate a support network, and get plenty of sleep. Try deep-belly breathing for general relaxation and to control anger and anxiety.

5- Eat more fiber. **The average person gets about half as much fiber as she should. Aim for 25 to 30 grams daily. It encourages more regular bowel movements, keeps blood sugar more even, and acts as fuel for probiotics.

6- Adopt Mediterranean diet. Focus on anti-inflammatory, fiber-rich whole grains, fruits, and vegetables. (If raw vegetables give you trouble, cook them before eating.) Choose lean proteins and healthy fats, including cold-water fish, like salmon. Eat red meat infrequently, if at all.

7- Eat mindfully. Eating mindfully helps lower heart rate, blood pressure, and stress levels. Notice the color, the aroma, and the texture of each bite before placing it in your mouth. Try this for one meal a day, until it becomes habitual.

8- Take probiotics. Probiotics are critical in maintaining healthy intestinal flora, which can strengthen immune response and alleviate many symptoms associated with a range of digestive conditions.

9- Try an elimination diet. If you think you have a food sensitivity, keep a food diary for at least three days, recording everything you eat and any effects you notice. Symptoms may come on rapidly, or may not manifest for up to 12 hours. Once you’ve identified the likely food culprits, eliminate them for two to three weeks. If symptoms improve, gradually add the foods back in. Eat the test foods twice a day.

I’m a huge promoter of probiotics. I’ve been eating food rich in healthy probiotics since I was very young. Foods with probiotics are the easiest way to get children to eat better and have a healthier digestive system. Long term beneficial effects of regular probiotic food can improve children’s overall immunity and brain health. Probiotics are basically friendly bacteria that works throughout your body to increase immunity and decrease inflammation. Delicious probiotic foods include yogurt (low in sugar), greek yogurt, fermented foods such as kefir, kombucha, cheese, sourdough bread, and miso. If your child is hesitant about trying foods that have the signature “sour” taste of fermentation, slowly add these type of probiotic foods to their meals. Try yogurt mixed in with fresh berries or the ever popular miso soup found in Japanese restaurants and markets. The more children are exposed to healthy probiotics, the better it is for them long term. But if they are disinclined to try any fermented foods, then supplements would help as well.

As we get older, our body works slower and harder to digest food properly and to assimilate the nutrients that we need. It’s important to help our digestive system by eating properly and practice proper exercising. For children, especially when they’re young, get them on the habit of eating low fat and low sugar yogurt to aid in their digestive health. Yogurt also contains dairy so it helps with their bones and muscles as well as other important vitamins.

For more info about digestive health, check out Delicious Living Magazine : http://deliciousliving.com/digestion-digest-manage-digestive-issues-naturally

*photos courtesy of KidsHealth.org and Delicious Living Magazine. ** Delicious Living Magazine

Disclaimer: The product(s)were sent to the author for review by the manufacturer/PR. All reviews on “Happymomblogger” remain unbiased and unpaid and are the sole decision of the author. The opinions of these product(s) were not influenced in any way, shape, or form. As always, please read the ingredients carefully when trying new products.

Please read the labels and ingredients carefully and follow all manufacturer’s instructions (if any). The products selected for the giveaway were generously donated by the companies/PR to help readers learn more about their products. The winner’s choice in using/consuming these products are entirely up to the winner and will not hold the author and her family liable nor the companies/PR liable. These products are made with non-toxic ingredients but always be safe with what you use and consume.

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June 15, 2018

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Clean Eating 101 – What you need to know

Once upon a time, people grew their own food with a backyard full of luscious fruits and vegetables. They knew that growing their own food enables them to know what they’re putting in their soil, how they treat their food, and if any chemicals are used. But as time grew and society purportedly progressed, so did our ability to find clean and healthy food in the markets.

So what exactly does clean eating mean? Is it as simple as washing your vegetables and fruit in clean water? Does it mean making sure your food doesn’t fall onto the ground thus making it clean? There seems to be much confusion to the true meaning of it. So simply put – clean food means food that is unprocessed, preservatives-free, and made with as few ingredients as possible. But many foods are processed and can be hard to avoid. The key is to avoid or limit overly processed foods as they are not considered clean due to the tremendous damage they can do to our health. And as always, choose organic whenever possible.

What’s the best way to start eating clean? Here are five easy steps to remember:

1- Buy fresh produce – organic and locally grown when possible. Fresh produce is the number one rule to eating clean and simple.

2- Buy whole grains and lean protein. Whole grains are still intact with all of their nutrients ensuring you’ll get all of the health benefits. Lean protein with little to no fat are not as taxing on your body when digesting and processing through your system.

3- Make meals and snacks from scratch at home. When you start with ingredients that you are in control of, you know what you’re putting in your food.

4- Use as few ingredients as possible. The risk of eating out or buying cooked food in stores is because of all the ingredients in there that companies need for flavor and preserving. When you make your own food, use just the basics – lean protein, vegetables, salt, pepper, light olive oil, etc.

5- Limit sugar or cut it out entirely. While cutting out sugar entirely might be hard to do, try eating more fruits and using fruit-based sweeteners to sweeten your food.

How can you teach children to eat clean? Try these tips:

1- Take your child to the grocery store with you. Let them start by learning about all the fresh produce that are available. If the stores have samples of the produce, encourage your child to try it out if it’s a fruit or vegetable that they typically don’t eat.

2- Depending on the age, have your child help you prepare the meals at home. Teach them and let them help you cut up from the fresh produce you just brought at the store. When children are involved in making meals from scratch, they feel a connection to the food they eat.

3- Serve up fresh fruits and cut them up in cute shapes if necessary. Mix it up once in awhile by including honey (for children over age 2) or plain yogurt for kids to dip their fruit in. Continue with this style of snacking so kids can learn to grab fresh fruits instead of an overly processed sugary snack.

4- Teach your kids to be mindful of what they eat. Don’t be distracted by the TV, tablet, or phone while you’re eating. Being mindful is an ancient practice to be more aware of what you are eating and how food should taste. It also helps with proper digestion of food.

5- Use simple recipes when it comes to teaching kids to eat clean. The less ingredients used, the more their taste buds can distinguish between processed food and food made with less ingredients. This delicious and healthy noodle dish is fun and healthy for both kids and adults: http://deliciousliving.com/recipes/soy-soba-buddha-bowls?cid=nhbc

6- Teach your kids to read labels. If your child likes a certain store bought food, let them read the ingredient label as well as the labels on the packaging. If it’s a snack that isn’t all too healthy, let them see how many unpronounceable words there are in the ingredients list. You’d be surprised at their reactions to all the ingredients that they don’t recognize.

So what happens when you’re eating out and not at home? Short of driving your server and the chefs crazy, here are some tips to make it smoother for everyone:

1- If you can choose the restaurant, then choose one you regularly frequent. This way you already know what’s on the menu and how the restaurant and staff works.

2- If you know the name of the restaurant you’re attending (but you didn’t choose it), look at the menu online so you can get an idea of what’s available.

3- Get to know your server. The servers at restaurants are usually very accommodating. Peruse the menu first and ask the server ahead of time if they allow changes or alterations to the menu items. If they do, then know ahead of time what you’d like to order. If they don’t then just stick with the basics, such as a fresh salad, dressing on the side, and a fruit plate if it’s available. Then if the server brought out your dish accurately, be sure to tip well as they usually have to be specific with the chefs and food preps.

Whether you’re just starting to eat more clean or you’re a seasoned pro, remember to have a plan on how you want to eat clean. Make grocery lists, search online for ideas and tips such as mine, and have self control over what you eat.

Here’s to clean eating! 🙂

*photos courtesy of Martha Stewart Living and Delicious Living magazine.

http://www.topmommyblogs.com/blogs/in.php?id=storm

May 21, 2018May 21, 2018

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Cascading Petals Book Tour and Review

Life as a teenager isn’t always what you see in the movies. Designer clothes, luxury cars, and European vacations are all depicted in movies as something every teenager seem to have. But there are also dark sides to every teenager. When pressure from family and friends get in the way of growing into healthy and happy adults, the facade that most teens wear falls away to reveal troubles that they tried so hard to hide.

In Cascading Petals, we are immediately taken into the life of the young heroine, Jewel Hart. Eighteen-year-old Jewel is beautiful, smart, and talented, with a heart of gold and a smile that lights up the world. But overshadowing this brilliant girl is a lifetime of bullying and being ignored by her classmates and school administrative. Written in the voice of Jewel along with other central characters, we glimpse into the not so fabulous life as a teen. With the rise of bullying and threats all around her, will Jewel overcome her pain and doubts as she tries to survive her last year in high school?

Along the way, Jewel meets the new boy in town, Kaiden, who is handsome, intelligent, and self assured. He immediately takes a liking to Jewel, seeing the true “jewel” that she is although she tries to hide it from him. The blossoming of their friendship and eventual love is beautiful to read and was very well written by the author. I felt their strengths for each other as well as their pain in trying to fit into a world where you could easily be treated as a nobody. But Jewel and Kaiden’s support for each other as well as from their families made this story really shine.

Cascading Petals is a story that hits you straight to the heart. My own heart broke towards the end of this story, feeling the pain that these main characters felt and hoping they will eventually triumph through. Cascading Petals isn’t just a book about teenagers going through a hard time in high school or in life. It’s a story that tells of hardship and sadness beginning at a very young age for both Jewel, Kaiden, Amy, and Lexi. While Jewel, Kaiden, and Amy had the love and support of their families, no one can truly know another’s pain, of the fear and angst that lives in those who have been bullied or harmed in any way their entire lives.

There is a lot of be said and learned from reading a book such as Cascading Petals. It’s a good reminder to treat others with respect and to stand up for yourself. Life is usually not fair and we have all been dealt some misgivings here and there. But it’s how we pick ourselves up after the fall and shine brighter than others that help us overcome the bad dealings in life. Teenagers and even pre-teens get a sense that they can do anything in their world, that they can say whatever they want and act however they want. But little do they know that the big world out there can be so much crueler if they don’t open their eyes to their own actions and behavior. Every choice we make has a consequence – be it good or bad. And with young adults, it can be excruciatingly hard for them to know what’s truly right and wrong. Heck, even most adults have trouble with that sometimes.

Each and every one of us have been teased, bullied, or made fun of one way or another. It’s an unfortunate side effect of being human. It’s important to remember that we all have shortcomings and pitfalls. No one is perfect nor should we even try to be perfect. And in the end, does it really matter that you aren’t the prettiest girl in school or the jockiest jock? Does it matter if you have a better car or have designer clothes while the person next to you barely lives within their means? It doesn’t make us better or worse. It should just make us feel compassion and help others understand that life has more meaning than what’s on the surface. I truly hope you read Cascading Petals as it can be a good “wake up call” for all of us.

Synopsis:

Despite the years of bullying in school, Jewel Hart has remained sweet and kind. She has it all—a great life, a great family, and beauty—but she has never been able to obtain the one thing she wants—to belong.

When Jewel meets Kaiden Carter, a good-looking, charming new student at York Mills High, things start to look up. On the surface, he is perfect, but Jewel can’t shake the feeling that everything is not as it seems.

When the devastation of the rising suicides in her school hits too close to home and drives Jewel into a deep despair, she clings to Kaiden’s strength to find her way back. Through the pain and fear surrounding her, she finds hope and the will to go on. But just as she picks herself up, tragedy strikes again, threatening to steal her last glimmer of hope. How will she go on? Can she ever find her place in the world?

Xpresso Book Tours and the author is giving everyone a chance to win a Kindle Fire HD 32g and a signed copy of Cascading Petals here: https://www.rafflecopter.com/rafl/display/d04251232436/.

You can also purchase Cascading Petals at these retailers:

And for more info about Cascading Petals Book Tour: http://xpressobooktours.com/2018/02/15/tour-sign-up-cascading-petals-by-jane-c-brady/

Author’s Bio – Jane C. Brady:

AUTHOR BIO:

Jane lives life to the full because she doesn’t want to wake up twenty years from now regretting all the things she didn’t do. She’s an avid traveler who also loves throwing elaborate dinner parties where she wows her guests with gourmet meals. Jane has a passion for writing, interior design, history, movies, board games, and fitness. In her quest for an exciting life, however, she now draws the line at zip-lining, which she experienced in Costa Rica. Never again!

Jane comes from a family of six sisters and lived in a Tennessee plantation house for several years while growing up. She now lives in Western Canada but dreams of owning a vacation home in South Carolina. She lives with her husband (her high school sweetheart), two teenagers, and two dogs. When she grows up, she’d like to be her brilliant sixteen-year-old daughter (minus the mood swings).

May 11, 2018May 11, 2018

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ISAN Book Tour and Review and Giveaway

In a Dystopian future, the world is no longer as we know. If you’re not the elite, you have to fight to stay alive.

Can it happen to us? Will it happen to us? Find out in Mary Ting’s newest young adult Sci Fi thriller, ISAN.

Mary Ting has quite a talent for writing in the voice of teenagers or young adults. Not many adults (and authors) can put themselves in the eyes and mindset of a younger age without sounding fake or contrived. But with Mary, her young adults books make you feel like you’re right there with her characters, right in their minds and their activities.

ISAN starts off right away with action and you’re immediately wondering what the heck is going on here? Super soldiers? Telepathy? Outer space? It all seems so technical with science fiction and military-like action mixed in. But ISAN is so much more than those things. It’s a genre that is filled with tons of action, typical teenage angst, mystery, dystopian, and romance all mixed into a thrill ride from the first pages to the very last page.

ISAN or aka, International Sensory Assassin Network is a mysterious group that is not quite government sanctioned and not quite military. What they are, are a group of young women fighters who are taken from the streets or the orphanage at a young age to train as silent and deadly assassins. I may be so bold as to say that ISAN reminds me of the Black Widow program where young girls are trained at a very young age to be the best in everything they do. No time for having fun or hanging out like regular teenagers might do. It’s strict training both physically and psychologically.

The heroine, Ava is an orphan and having lived a very harsh young life, gets sort of a “second chance” at life when she is inducted into ISAN by her coach and friend, Russ, who works for ISAN. As we read further into the story, we get tidbits of Ava’s past life when she lived with her mother until her mother’s mysterious death and then put into an orphanage. We learn later on that everything in her life was carefully orchestrated to lead up to her being part of ISAN. Throughout the story, you realize that there is a much bigger picture than what you are initially led to think.
As Ava goes on missions with her team, she gets kidnapped by a handsome and enigmatic young man who claims to be a part of her past. Having no memory of him or his teammates, Ava wonders if she could trust them. But something about Rhett makes her believe in him and she begins to have doubts about ISAN and her role in the organization.

Without giving any spoilers away, know that ISAN is a very fast paced read with action, intrigue, and handsome, smartass guys who could easily be the book boyfriend that everyone always talks about. There is no doubt another book in the series and I am eagerly waiting to find out what’s next with Ava and her friends.

Mary Ting and Xpresso Book Tours is also giving away a signed book of ISAN and some incredible swag.

https://www.rafflecopter.com/rafl/display/48cd2c9a135/

Synopsis:

THE WORLD HAS CHANGED.

SCIENTISTS WARNED IT WOULD HAPPEN.

Meteors devastated the Earth. World Governments developed plans to help surviving citizens. The United States disbanded and salvageable land was divided into our quadrants—North, South, East, and West—governed by The Remnant Council.

Struggling to survive, seventeen-year-old Ava ends up in juvenile detention, until she is selected for a new life—with a catch. She must be injected with an experimental serum. The results will be life changing. The serum will make her “better.” To receive the serum, Ava agrees to join a program controlled by ISAN, the International Sensory Assassin Network.

While on a mission, she is abducted by a rebel group led by Rhett and told that not only does she have a history with him, but her entire past is a lie perpetuated by ISAN to ensure her compliance. Unsure of who to trust, Ava must decide if her strangely familiar and handsome captor is her enemy or her savior—and time is running out.

ISAN is published by Vesuvian Books and can be purchased through these links:

A bit about the author, Mary Ting:

AUTHOR BIO:

International Bestselling Author Mary Ting/M. Clarke resides in Southern California with her husband and two children. She enjoys oil painting and making jewelry. Writing her first novel, Crossroads Saga, happened by chance. It was a way to grieve the death of her beloved grandmother, and inspired by a dream she once had as a young girl. When she started reading new adult novels, she fell in love with the genre. It was the reason she had to write one-Something Great. Why the pen name, M Clarke? She tours with Magic Johnson Foundation to promote literacy and her children’s chapter book-No Bullies Allowed.

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Earth-Friendly Mother’s Day Gift Ideas for Kids

If there is ever a day you need to celebrate it is Mother’s Day. Not only should you celebrate it with your mom, but shout it out, party it up, and make it the biggest day she’s ever experienced. Of course Mother’s Day really isn’t limited to just one day, and if you’re going to do one thing special for your mom, Mother’s Day is THE day to do it.

But Mother’s Day doesn’t have to be just for moms. Grandmas, aunts, sisters, friends, and anyone who has been a mother figure in your life can be made to feel special on Mother’s Day. So this year, why not involve your kids to do something extra special for that wonderful mom in their life? Of course if you’re a mom and you’re reading this – just act surprised when your child hands you his homemade special gift!

Here are Top Ten DIY Earth-Friendly gifts for mom:

– Wooden Birdhouse: You can buy unfinished wood birdhouses at craft stores such as Michael’s and JoAnn Fabrics for about a $1.00 Have your kids color the birdhouses and/or decorate with stickers. Be sure to use outdoor paint if the birdhouse will be hanging outside. Whether or not birds actually visit the birdhouse, it’s still a fun, educational, and economical gift that’s from the heart.

– Flower Pot: Flowers speak volumes when it comes to gifts. Have your child plant flowers in a pretty pot or a DIY ceramic or terra cotta pot. Best flowers for Mother’s Day are Sweet Peas, Sunflowers, Pansies, and anything that has a beautiful fragrance and are easy to maintain.

– Mother’s Day Coupon Book: Moms are notoriously busy so this year have your child create a coupon book of things you’d like for them to do for you. Coupons can include a “free breakfast day”, “free dishwashing for the week”, or “shoulder massage week” (I’m going to hint to my son that that’s what I’m hoping for!:) ).

– Tea Cup Cozy: If moms love drinking tea (or even coffee), make DIY cozies. Cozies can be made with leather, cardstock, or sewn together with really pretty and colorful fabric.

– Garden Sign: For moms who love to garden or even as a decorative plant stick for indoor plants, make your own garden signs by using rocks, popsicle sticks, bottle caps, wood, and anything else you can find around the house.

– Herb Infused Olive Oil: When it comes to cooking, moms always appreciate high quality cooking oils. So pick up some top notch olive oil and have your kids turn them into gourmet-style infused oils. Simply add organic fresh herbs such as rosemary, thyme, and basil to create a personalized olive oil. Put the olive oil in a pretty decanter glass bottle for best flavor.

– Embellished Mittens/Gloves: Take plain mittens or gloves and decorate them with stitching. Sew on flowers, lace, and beads to make the mittens and gloves extra unique.

– Homemade Sweets: Remember when your mom made you freshly baked cookies and cupcakes? This Mother’s Day treat your mom to fresh cookies and/or cupcakes made from scratch.

– Fragrance Bath Salts: Bath salts make great therapeutic gifts which you can personalize with your mom’s favorite scent. Try bath salts infused with lavender, rose, or any fragrant scent. For a DIY recipe, check out Botanical Alchemy & Apothecary’s Bath Salts idea: https://botanicalalchemyandapothecary.com/diy-bath-salts-mothers-day-gift/

– Special Mom’s Book: Write a book or journal about your mom. Write things about her that makes her unique and all the reasons why you love her. Add photos and drawings to make it extra special.

Remember that showing your mom your love doesn’t have to be a grand gesture. It could be as simple as a heart-warming hug or a thoughtfully drawn card. However you plan on celebrating your mom and the mother figures in your life, give it that extra “oomph” by putting your own personal touch to it.

Happy Mother’s Day!

Being a Mother

Being a mother means that your heart

Is no longer yours; it wanders

Wherever your children do.

http://www.topmommyblogs.com/blogs/in.php?id=storm

May 8, 2018

suzan2 Comments

2018 – The Dirty Dozen

Each year the EWG (Environmental Working Group) conducts research on the cleanest produce to the ones that contain the most pesticide residue. Aptly named, “Clean Fifteen, Dirty Dozen”, EWG tests these produce using independent test groups to determine the toxicity on these main types of vegetables and fruits. Fruits and vegetables such as strawberries and mushroom were all strictly tested to ensure their validity and safety.

This year on the top of the “dirtiest” fruit list is strawberry and it’s no surprise considering that these delicious fruits are grown closest to the soil and are extremely delicate. The EWG found 22 different pesticide residue during their testing with one-third of all conventional strawberry samples containing 10 or more pesticides. Consider that these are a favorite fruit for children, think about the toxins that end up in their precious bodies. That’s why whenever possible, grow your own food and buy organic.

While some may argue that it’s not always feasible to buy organic food or grow your own, take a look at this list before you go shopping. Some fruits and vegetables contain so much toxic pesticides that it’s just not worth it to buy conventional. In the long run, eating organic ensures a healthier mind and body as well as helping the environment. If you buy a particular fruit or vegetable that are on the top Dirty Dozen list then consider switching to organic and buying conventional for the cleaner produce.

Below is a breakdown of the Dirty Dozen, Clean Fifteen but you can also access the complete list on EWG’s website: https://www.ewg.org/foodnews/dirty-dozen.php

1- Don’t eat before bedtime. Lying down with a full stomach can push stomach contents back toward the esophagus, resulting in reflux.

2- . Downsize meals. Trick yourself by using a salad plate, and eat until you feel almost full.

3- Chew food well. You’ll activate enzymes in your mouth that help break down carbohydrates, giving stomach acids time to work and minimizing the burden on the rest of the GI track.

5- Eat more fiber. **The average person gets about half as much fiber as she should. Aim for 25 to 30 grams daily. It encourages more regular bowel movements, keeps blood sugar more even, and acts as fuel for probiotics.

6- Adopt Mediterranean diet. Focus on anti-inflammatory, fiber-rich whole grains, fruits, and vegetables. (If raw vegetables give you trouble, cook them before eating.) Choose lean proteins and healthy fats, including cold-water fish, like salmon. Eat red meat infrequently, if at all.

7- Eat mindfully. Eating mindfully helps lower heart rate, blood pressure, and stress levels. Notice the color, the aroma, and the texture of each bite before placing it in your mouth. Try this for one meal a day, until it becomes habitual.

8- Take probiotics. Probiotics are critical in maintaining healthy intestinal flora, which can strengthen immune response and alleviate many symptoms associated with a range of digestive conditions.

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What’s the best way to start eating clean? Here are five easy steps to remember:

1- Buy fresh produce – organic and locally grown when possible. Fresh produce is the number one rule to eating clean and simple.

2- Buy whole grains and lean protein. Whole grains are still intact with all of their nutrients ensuring you’ll get all of the health benefits. Lean protein with little to no fat are not as taxing on your body when digesting and processing through your system.

3- Make meals and snacks from scratch at home. When you start with ingredients that you are in control of, you know what you’re putting in your food.

4- Use as few ingredients as possible. The risk of eating out or buying cooked food in stores is because of all the ingredients in there that companies need for flavor and preserving. When you make your own food, use just the basics – lean protein, vegetables, salt, pepper, light olive oil, etc.

5- Limit sugar or cut it out entirely. While cutting out sugar entirely might be hard to do, try eating more fruits and using fruit-based sweeteners to sweeten your food.

How can you teach children to eat clean? Try these tips:

1- Take your child to the grocery store with you. Let them start by learning about all the fresh produce that are available. If the stores have samples of the produce, encourage your child to try it out if it’s a fruit or vegetable that they typically don’t eat.

2- Depending on the age, have your child help you prepare the meals at home. Teach them and let them help you cut up from the fresh produce you just brought at the store. When children are involved in making meals from scratch, they feel a connection to the food they eat.

4- Teach your kids to be mindful of what they eat. Don’t be distracted by the TV, tablet, or phone while you’re eating. Being mindful is an ancient practice to be more aware of what you are eating and how food should taste. It also helps with proper digestion of food.

So what happens when you’re eating out and not at home? Short of driving your server and the chefs crazy, here are some tips to make it smoother for everyone:

1- If you can choose the restaurant, then choose one you regularly frequent. This way you already know what’s on the menu and how the restaurant and staff works.

2- If you know the name of the restaurant you’re attending (but you didn’t choose it), look at the menu online so you can get an idea of what’s available.

Whether you’re just starting to eat more clean or you’re a seasoned pro, remember to have a plan on how you want to eat clean. Make grocery lists, search online for ideas and tips such as mine, and have self control over what you eat.

Here’s to clean eating! 🙂

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Synopsis:

Despite the years of bullying in school, Jewel Hart has remained sweet and kind. She has it all—a great life, a great family, and beauty—but she has never been able to obtain the one thing she wants—to belong.

When Jewel meets Kaiden Carter, a good-looking, charming new student at York Mills High, things start to look up. On the surface, he is perfect, but Jewel can’t shake the feeling that everything is not as it seems.

Xpresso Book Tours and the author is giving everyone a chance to win a Kindle Fire HD 32g and a signed copy of Cascading Petals here: https://www.rafflecopter.com/rafl/display/d04251232436/.

You can also purchase Cascading Petals at these retailers:

Amazon: https://www.amazon.com/Cascading–Petals-Jane-C-Brady-ebook/dp/B077YMMLPN

B&N: https://www.barnesandnoble.com/w/cascading–petals-jane-c-brady/1127226558?ean=9781775067634

iBooks: https://itunes.apple.com/us/book/cascading–petals/id1296049260?mt=11

Kobo: https://www.kobo.com/ca/en/ebook/cascading–petals

And for more info about Cascading Petals Book Tour: http://xpressobooktours.com/2018/02/15/tour-sign-up-cascading-petals-by-jane-c-brady/

Author’s Bio – Jane C. Brady:

AUTHOR BIO:

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In a Dystopian future, the world is no longer as we know. If you’re not the elite, you have to fight to stay alive.

Can it happen to us? Will it happen to us? Find out in Mary Ting’s newest young adult Sci Fi thriller, ISAN.

Mary Ting and Xpresso Book Tours is also giving away a signed book of ISAN and some incredible swag.

Synopsis:

THE WORLD HAS CHANGED.

SCIENTISTS WARNED IT WOULD HAPPEN.

Meteors devastated the Earth. World Governments developed plans to help surviving citizens. The United States disbanded and salvageable land was divided into our quadrants—North, South, East, and West—governed by The Remnant Council.

ISAN is published by Vesuvian Books and can be purchased through these links:

Amazon: https://www.amazon.com/ISAN-International-Sensory-Assassin-Network/dp/1944109560/

B&N: https://www.barnesandnoble.com/w/isan-international-sensory-assassin-network-mary-ting/1126846302?ean=2940154723616

iBooks: https://itunes.apple.com/us/book/isan-international-sensory-assassin-network/id1263326436?mt=11

Kobo: https://www.kobo.com/ca/en/ebook/isan-international-sensory-assassin-network

A bit about the author, Mary Ting:

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Here are Top Ten DIY Earth-Friendly gifts for mom:

– Flower Pot: Flowers speak volumes when it comes to gifts. Have your child plant flowers in a pretty pot or a DIY ceramic or terra cotta pot. Best flowers for Mother’s Day are Sweet Peas, Sunflowers, Pansies, and anything that has a beautiful fragrance and are easy to maintain.

– Tea Cup Cozy: If moms love drinking tea (or even coffee), make DIY cozies. Cozies can be made with leather, cardstock, or sewn together with really pretty and colorful fabric.

– Garden Sign: For moms who love to garden or even as a decorative plant stick for indoor plants, make your own garden signs by using rocks, popsicle sticks, bottle caps, wood, and anything else you can find around the house.

– Embellished Mittens/Gloves: Take plain mittens or gloves and decorate them with stitching. Sew on flowers, lace, and beads to make the mittens and gloves extra unique.

– Homemade Sweets: Remember when your mom made you freshly baked cookies and cupcakes? This Mother’s Day treat your mom to fresh cookies and/or cupcakes made from scratch.

– Special Mom’s Book: Write a book or journal about your mom. Write things about her that makes her unique and all the reasons why you love her. Add photos and drawings to make it extra special.

Happy Mother’s Day!

Being a Mother

Being a mother means that your heart

Is no longer yours; it wanders

Wherever your children do.

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Below is a breakdown of the Dirty Dozen, Clean Fifteen but you can also access the complete list on EWG’s website: https://www.ewg.org/foodnews/dirty-dozen.php

Dirty Dozen (in order of most contaminated):

STRAWBERRIES

SPINACH

NECTARINES

APPLES

GRAPES

PEACHES

CHERRIES

PEARS

TOMATOES

CELERY

POTATOES