Wellness Coach Nita

In honor of Valentine's Day for all of us chocolate lovers.

Most women crave chocolate at some point. Certain types of chocolate can be health-promoting in moderation, but we typically don’t crave it because of a chocolate deficiency… so why do want it so bad at times?

Craving Chocolate?
There are several reasons people crave chocolate. Statistically, women tend to desire chocolate much more than men, but men tend to favor cravings for foods like red meat (B12, protein) and beer (b-vitamins and yeasts).

While the craving may not come from a chocolate deficiency, per se, there are several components in chocolate that the body may become deficient in, especially magnesium and antioxidants. Chocolate can also affect the brain, leading to an increase in neurotransmitters and dopamine and a feeling of happiness.

In studies, chocolate cravings seems especially tied to hormone changes (menstruation, pregnancy, etc) and the magnesium in chocolate, as well as its ability to affect neurotransmitters may be a large part of the reason.

Interestingly, women having chocolate cravings may also be culturally conditioned. The trend of craving chocolate is most pronounced in the US and men reported the craving much less than women. This might stem from the fact that chocolate is largely marketed to women as a way to deal with negative emotions or to “get away from it all.”

In fact, a 2004 study found that premenstrual cravings varied by culture and that chocolate was most craved in the US, while Japanese women favored cravings for rice and sushi (totally switching my cravings to this!).

Magnesium in Chocolate
Chocolate is not the highest magnesium food available, though it does make the top ten list. It is the only top-ten magnesium food that also is known for its ability to promote neurotransmitter activity and dopamine production, so this combination makes it especially desirable during hormone imbalance.

Other foods, like leafy greens, figs, avocados, and nuts are higher in magnesium per gram, but dark chocolate has 327 milligrams of magnesium per 100 grams.

Since experts estimate that 80% of us (or more) are deficient in magnesium, it is important to find ways to increase magnesium levels in the body, but unfortunately, chocolate may not be a great way to do this.

Depletion of soil magnesium has led to a reduction of dietary magnesium and due to gut issues, many people may struggle to absorb magnesium through the digestive system. Magnesium deficiency is a major problem. While dark chocolate may be the tastiest way to increase magnesium levels, it probably isn’t the most effective. If anything, chocolate should be used moderately in addition to other whole-food sources of magnesium and a topical magnesium.

Chocolate and the Brain
Perhaps the most likely reason that we crave chocolate and enjoy eating it so much is the way chocolate affects the brain.

The basic fact that chocolate tastes good and we enjoy eating it means that the body releases dopamine during chocolate consumption. Chocolate also increases serotonin in the brain, a neurotransmitter responsible for better mood, sleep, and reduction of anxiety.

Women have a natural decrease in serotonin in the brain in the week before menstruation, so this may partially explain the specific craving for chocolate during this time.

Chocolate also contains theobromine, a chemical known to increase heart rate and energy, as well as arousal.

Antioxidants in Chocolate
One chocolate claim that has been largely over-emphasized (especially by certain chocolate companies and network marketing companies) is the antioxidant potential of chocolate.

Chocolate does contain decent amounts of flavonols, antioxidants that are said to be anti-aging and promote healthy blood flow and blood pressure. Flavonols may also help keep blood vessels elastic.

The problem? We would need to consume huge amounts of chocolate to get enough antioxidants to see the benefit, and there are few true studies on the antioxidant potential of chocolate (most are observational).

Additionally, while dark chocolate has relatively high amounts of antioxidants like flavonols, milk chocolate has very little and white chocolate doesn’t have any. Most manufacturers actually remove the flavonols, since they make chocolate taste bitter.

Milk chocolate is statistically the chocolate of choice, at least in the US, and it has negligible antioxidant content, especially for the amount of sugar it contains. Most processed chocolate also contains high fructose corn syrup and other additives.

Bottom Line: If you’re in it for the antioxidants, the only option worth consuming regularly is really high quality dark chocolate from a trusted source with minimal sugar. If the antioxidants are your priority, consider other foods like phytoplankton, spirulina, or organic berries.

The Problem with Chocolate
Now for the bad news….

There are several downsides to chocolate that can negate the health benefits.

Chocolate is a big source of sugar. Commercially produced chocolate often contains very large amounts of sugar or corn syrup solids and should absolutely be avoided. Even some high-end chocolate sold at a tremendous markup and touted for its health promoting properties contain fructose and other sweeteners that have negative health effects.

Proportionately, chocolate is high in sugar, calories and (often) unhealthy fats while
providing relatively little nutritional value.

Bottom Line: High quality chocolate is fine for most people to consume in moderation, but most chocolate does contain some sugar. Choosing high-quality chocolate and consuming it in moderation solves both problems.

What I Do About Chocolate Cravings
High quality dark chocolate does have some health benefits, but also some downsides. That said, chocolate is on the healthy end of the treat spectrum and I do enjoy it in moderation.

I’ve found that when I’m specifically craving chocolate I need to look at my magnesium levels and my sleep and stress levels before turning to chocolate as a quick fix.

I’d love to know- do you ever crave chocolate? What kind do you like?

Good morning everyone! With the covid 19 threat coupled with flu season, I decided to look at some natural ways to ptotect our kids and ourselves.
I agree with Danielle L'Ecuyer on the Wonderful Benefits of Elderberry.

The Surprising Health Benefits Of Elderberry
By
Danielle L'Ecuyer

Used for centuries by the Ancient Egyptians and Ancient Greeks, elderberries have a long history as an organic cure for a variety of ailments, including the common cold, flu, sinus issues, allergies, immune conditions, and even cancer. This natural remedy, most notably related to the ancient Greek, Hippocrates, the ‘father of medicine,’ who described the plant as his ‘medicine chest’ due to the variety of conditions it cured. Curious how this ancient plant works? Keep reading to learn its health benefits and the different symptoms it helps to alleviate now!

Natural Cold & Flu Reliever
Remedies For Me

There are numerous health benefits associated with the elderberry plant including improving colds, the flu, sinus issues, nerve pain, inflammation, chronic fatigue, allergies, constipation, and cancer. The elderberry is renowned for helping improve cold and flu symptoms within a matter of hours. When this super berry is consumed within the first forty-eight hours of onset cold and flu symptoms, it shortens the duration of these symptoms by an average of four days compared to other cold and flu medicines on the market.

Several studies have demonstrated elderberry extract is highly effective in relieving flu-like symptoms due to the flavonoids in the berry’s extract that bind to the H1N1 human influenza virus and the H5N1 avian influenza virus. Elderberries are also rich in antioxidants and are an excellent immune system booster due to their chemical compounds called anthocyanins, which have immunostimulant effects. Overall, elderberry extract has proven to be a safe, efficient, and cost-effective cold and flu treatment that is considered a more natural or organic choice compared to other over-the-counter medications.

I absolutely love the health benefits of Elderberries!

Elderberry gummies or syrup is found on most vitamin aisles.

Check out this awesome Recipie! Your kids will love them.

Elderberry Orange Immune Support Gummy Snacks
INGREDIENTS
1 cup orange juice
1/2 cup elderberry syrup
1/4 cup raw unfiltered honey or maple syrup
1/4 cup grass fed gelatin
fun silicon molds (I like the Gummy Bears, Dinosaurs, Hearts, Stars, and Shells)

DIRECTIONS
Combine the orange juice and elderberry syrup in a small saucepan and heat over low heat. When the mixture has reached a WARM (but not boiling) state, whisk in honey/maple until melted.
When the honey/maple is melted, whisk in the gelatin until it is dissolved completely.
Pour into molds and refrigerate for 1 hour.
Enjoy! These will keep in your fridge for 2 weeks! They are more the consistency of gummy snacks and are able to go in baggies in your kid's lunches.
Boosting our immunity is the best thing we can do to help fight and stay healthy.

Have a wonderful day.

Are you suffering from the symptoms of an unhealthy lifestyle? Are you living on prescription medications? Is your bodily function so limited that it gets in the way of living your life? As your Wellness Coach, I will offer you support, knowledge and experience. Together we can shift your habits, and change your strategies. You will explore how you and your body can work together to create a lifestyle of improved health and well being. I look forward to this journey with you.

Imagine a life of thriving!
Envision yourself engaged in a life of thriving. A personal vision is like setting a compass. It sets the direction and purpose for your mind-changing adventure. Perhaps you imagine a day where you are calm and energized, enjoying instead of dreading the overflow of work projects -- attending beautifully and creatively to one task at a time.
You are feeling grateful for what is good and what you have, rather than being stuck in a chronic state of criticism or self-doubt. You make time most days for physical activity that feels good, and you are cooking and savoring delicious and healthy meals with your family most evenings. Can you see it? What does your life look like? How does it feel?

16 Hacks for Your Meal-Prep Routine For Faster weight loss.

Meal Prep Hacks

A healthy diet is essential to sucess with weight-loss. So instead of choosing meals in the moment, you'll need to plan out and prep your week's meals and snacks. Now, we're not talking about making seven day's worth of brownies. If you're wanting to slim down and eat healthier, certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition shares these meal-prep hacks.

Spend time over the weekend to look over healthy recipes and plan out your week's meals. If you're new to meal prepping, maybe you just want to plan out dinners. Or maybe you're going full force into meal prepping and you know what you're going to eat for breakfast, lunch, and snacks, too. After you plan, make a shopping list and hit the grocery store so you have everything ready for Monday.

DIY Smoothie Packs
The hurdle of having to prepare you protein- and fiber-packed smoothie can make you want to skip it for a doughnut.. So prep all the fruits and greens you use in your smoothies and freeze individual DIY smoothie packs. It not only makes a fast breakfast even faster, but it ensures you stick to a portion-perfect calorie amount.

DIY Salad Bar
Here's a salad hack that will make those dinner salads happen. Wash and cut all your favorite veggies, then store them in closed mason jars. Each night, take out the six or so jars and you've got a DIY salad bar.

Pack (Crisp) Salads For a Full Week
Don't have time to cut up a salad every single night? Here's a way to make all the salads you need for your workweek at once.

Freeze Your Greens
Tired of tossing greens week after week? This ice-cube hack is a must. Pick up some BPA-free ice cube trays or baby-food trays, and buy a variety of greens. You can puree them separately in a food processor or blender or puree them together, adding a little water to yield a smooth consistency. Pour the puree into the little wells, attach the lids, and freeze them. When you're ready to make your smoothie, just grab a few and throw them in your blender — it's a great time-saver. You can also freeze greens as is in baggies — just be sure to wash them first.

Prep Dinners
All that meal planning won't do you any good if you don't actually follow through. One way to make each dinner happen is to get a head start on the prep. Cut up veggies you'll be using for all your recipes, like sweet potatoes, cauliflower, and squash for roasting, or carrots, celery, and onion for soups.

Make-Ahead Overnight Oats
How do you make the quickest breakfast even quicker? Prep your entire week of overnight oats all at once.

Protein Balls
To prevent mindless snacking between meals, pre-make a batch of protein balls to keep in your fridge or gym bag. Try these delicious recipes:

Coconut-covered chocolate almond protein balls
Chocolate peanut butter protein balls
Three-ingredient vegan protein balls
Lemon coconut protein balls
Chocolate chip cookie dough balls

Freeze Oatmeal
If you're a fan of steel cut oatmeal for keeping you full all morning long, this freezer hack is a huge time saver. Just make a big batch on the stove, and freeze smaller portions using a muffin tin. Pop the little oatmeal pucks into a freezer bag and a week of healthy, fiber-full breakfasts is ready to go.

Freeze Eggs
If you're into protein in the morning to sustain your energy and always seem to be running out of eggs, this freezer hack is for you. Just scramble a dozen eggs, freeze them in muffin cups, and they'll stay good up to six months.

Freeze Grains
Don't stop at oatmeal! You can cook up other grains such as quinoa, rice, millet, and barley and freeze those, too. You can even combine two or more grains, and it's a great, quick way to get some protein and fiber into your meal without having to spend 20 minutes cooking them up each time.

Freeze Cookie Dough
If you love to bake but know you can't just stop at one cookie, whip up your cookie dough and freeze the batter into ice cube trays. That way you can pop out one or two, bake those in your toaster oven, and you'll indulge a little without the temptation to keep reaching for more.

Slow-Cooker Oatmeal
Steel cut oats are lower on the glycemic index than quick or rolled oats, which means they'll stabilize your blood sugar levels and keep you feeling full longer. They take over 40 minutes to cook though, so make a batch of this pumpkin pie overnight steel cut oatmeal and it'll be ready for you first thing in the morning. Store leftovers in separate glass containers so you can quickly warm them up all week

Bite-Size Dessert
If you know you have a sweet tooth, indulging it can satisfy cravings and prevent you from binging on an entire pint of ice cream later. Make a batch of a healthy dessert like these no-bake vegan brownies, so you can grab one and be done.

Prep Fresh Snacks
We tend to reach for chips and crackers because they're easy and right there. Make fresh fruits and veggies just as easily accessible by washing, cutting, and storing them in containers at eye-level in your fridge.

Hope these hacks help improve your health and your life. Which ones are your favorites?

Good Morning Everyone,
I have an eye opener for you today.
It probably comes as no surprise that
margarine is bad for you. But did you
know that it can negatively impact on
your vision?
Two major US studies revealed that a
higher risk of macular degeneration
occurred in people who ate larger
quantities of vegetable fat, with
margarine being a main contributor.
The researchers put this down to
the high amounts of trans fatty acids
contained in the margarine. Trans
fats lead to oxidative damage, with
the result that there is an increased
amount of free radical damage in the
retina.
An Australian study showed that a
diet that was high in processed fats
like margarine brought a fourfold risk
of blindness. The lead researcher of
the study, Professor Paul Beaumont,
commented…
The oils that you eat become part of
your eye, but normally they’re used
and flushed out. Researchers believe
the eye finds it particularly difficult to
biodegrade vegetable oils. They end
up blocking the eye’s cells and causing
macular degeneration (91).
Margarine is especially high in trans
fats. These are man made fats that
cannot be absorbed by the human
body. Their only purpose is to keep
products on the shelf longer.
Margarine was originally manufactured
to fatten turkeys. But the plan backfired
– all the turkeys died! What could they
do with this product that they’d poured
all of their money into?
The product was originally white and
had no food appeal. So, they decided
to add yellow coloring to it and market
it as an alternative to butter.
Butter and margarine both have the
same number of calories. Butter has
slightly more saturated fat at seven
grams, compared to five grams from
margarine. But that hardly tells the
story.
Eating margarine can increase the
risk of heart disease by 53 percent in
women compared to butter, according
to a recent Harvard medical study. It
also increases the risk of cancer up to
five times.
When you eat butter, it increases the
absorption of many other nutrients
in your food. And then you have the
alternative to butter – margarine is
but one molecule away from being
plastic.
Margarine also shares 27 ingredients
with paint.
If you want to find out how bad
margarine really is, simply place an
open container of the stuff in a dark
corner of your basement and leave it
for a couple of days. You will find that
no bugs will dare go near it. Nor will
the margarine rot or grow tiny microorganisms.
Why?
Because it has absolutely no nutritional
value.
Bottom line: stay away from margarine.

How to Make Your Own Hand Sanitizer

No Purell? No problem! When disinfecting gel sells out everywhere, you can just make some yourself with stuff you (maybe) already have at home.

Properly scrubbing your hands is one of the best ways to stop the spread of germs and viruses, and to ensure you don’t get sick yourself. But if you don't have access to soap and clean water, or if you're out and about and nowhere near a sink, you should carry hand sanitizer to protect your health.

As you're no doubt aware, bottles of hand sanitizer (Purell, Wet Ones, and the like) sell out quickly during public health crises. But don't worry—making your own hand sanitizer is remarkably easy. Make sure that the tools you use for mixing are properly sanitized; otherwise you could contaminate the whole thing. Also, the World Health Organization recommends letting your concoction sit for a minimum of 72 hours after you're done. That way the sanitizer has time to kill any bacteria that might have been introduced during the mixing process.

I have two recipes for you.The first is one you can make with stuff you likely already have in your cabinets and under the sink, so it's effective in emergency situations. The second recipe is more complex, but easy to make if you have the opportunity to do some shopping.

Potency Matters
You’re going to need some alcohol. According to the Centers for Disease Control and Prevention, your sanitizer mix must be at least 60 percent alcohol to be effective. But it's better to get way above that—aim for a minimum of 75 percent. A bottle of 99 percent isopropyl alcohol is the best thing to use. Your regular vodka and whiskey are too wimpy and won’t cut it.

The Quick (Gel) Recipe
Isopropyl alcohol
Aloe vera gel
Tea tree oil

Mix 3 parts isopropyl alcohol to 1 part aloe vera gel. Add a few drops of tea tree oil to give it a pleasant scent.

The Better (Spray) Recipe
Isopropyl alcohol (also here)
Glycerol or glycerin
Hydrogen peroxide
Distilled water
Spray bottle
The aloe mixture gets the job done, but aloe also leaves your skin annoyingly sticky. So, here's a recipe that's less sticky and more potent, based on the mix recommended by the WHO.

Mix 12 fluid ounces of alcohol with 2 teaspoons of glycerol. You can buy jugs of glycerol online, and it's an important ingredient because it keeps the alcohol from drying out your hands. If you can't find glycerol, proceed with the rest of the recipe anyway and just remember to moisturize your hands after applying the sanitizer.

Mix in 1 tablespoon of hydrogen peroxide, then 3 fluid ounces of distilled or boiled (then cooled) water. (If you're working with a lower-concentration solution of rubbing alcohol, use far less water; remember, at least ¾ of your final mixture has to be alcohol.)

Load the solution into spray bottles—this isn't a gel, it's a spray. You can wet a paper towel with it as well and use that as a wipe.
If you can, add in a splash of essential oil to your concoction to make it smell nice.

Hope this post benefits you and your families.

Was thinking about how flu season is really bad this year. I decided to look at some natural ways to ptotect our kids from this season's colds and flu. I agree with Danielle L'Ecuyer on the Wonderful Benefits of Elderberry.

The Surprising Health Benefits Of Elderberry
By
Danielle L'Ecuyer

Used for centuries by the Ancient Egyptians and Ancient Greeks, elderberries have a long history as an organic cure for a variety of ailments, including the common cold, flu, sinus issues, allergies, immune conditions, and even cancer. This natural remedy, most notably related to the ancient Greek, Hippocrates, the ‘father of medicine,’ who described the plant as his ‘medicine chest’ due to the variety of conditions it cured. Curious how this ancient plant works? Keep reading to learn its health benefits and the different symptoms it helps to alleviate now!

Natural Cold & Flu Reliever
Remedies For Me

There are numerous health benefits associated with the elderberry plant including improving colds, the flu, sinus issues, nerve pain, inflammation, chronic fatigue, allergies, constipation, and cancer. The elderberry is renowned for helping improve cold and flu symptoms within a matter of hours. When this super berry is consumed within the first forty-eight hours of onset cold and flu symptoms, it shortens the duration of these symptoms by an average of four days compared to other cold and flu medicines on the market.

Several studies have demonstrated elderberry extract is highly effective in relieving flu-like symptoms due to the flavonoids in the berry’s extract that bind to the H1N1 human influenza virus and the H5N1 avian influenza virus. Elderberries are also rich in antioxidants and are an excellent immune system booster due to their chemical compounds called anthocyanins, which have immunostimulant effects. Overall, elderberry extract has proven to be a safe, efficient, and cost-effective cold and flu treatment that is considered a more natural or organic choice compared to other over-the-counter medications.

I absolutely love the health benefits of Elderberries! Check out this awesome Recipie! Your kids will love them.

Elderberry Orange Immune Support Gummy Snacks
INGREDIENTS
1 cup orange juice
1/2 cup elderberry syrup
1/4 cup raw unfiltered honey or maple syrup
1/4 cup grass fed gelatin
fun silicon molds (I like the Gummy Bears, Dinosaurs, Hearts, Stars, and Shells)
DIRECTIONS
Combine the orange juice and elderberry syrup in a small saucepan and heat over low heat. When the mixture has reached a WARM (but not boiling) state, whisk in honey/maple until melted.
When the honey/maple is melted, whisk in the gelatin until it is dissolved completely.
Pour into molds and refrigerate for 1 hour.
Enjoy! These will keep in your fridge for 2 weeks! They are more the consistency of gummy snacks and are able to go in baggies in your kid's lunches.

There is no virtue in simply living long; the goal should be to live long and well.

Jane Brody

Hello everyone and Happy New Year!
I want to talk about Resolutions. Every year we decide what we would like to change for the next year. Loosing weight is most often at the top of the list. So we go on crazy and bizarre diets and restrictions, that leave us ready to quit in just a few weeks. Often times this crash dieting is unhealthy and frustrating.If you do manage to loose a few pounds, without changing our habits, the weight will pile back on. So what do we do?

Sometimes we cant change our diet, even when we know what's good for us to eat. It's not a knowledge problem, its an application problem.
So let's talk about small changes that you can do to begin to change your diet and your lifestyle. We will start with the number one change you can do to begin a journey to a more healthier you. Start decreasing the number of sugary drinks and replacing them with water.

1) Drink one 8 oz glass of water before each meal. Our bodies cant tell the difference between hunger and thirst, and most of us are chronically dehydrated. CBS reports that while most people know perfectly well that water is the way to go, up to 75 percent of the American population fall short of the 10 daily cups prescribed by the Institute of Medicine – which, in medical terms, means that most people in the U.S are functioning in a chronic state of dehydration.
“60 percent of our bodies is composed of water, 75 percent in our muscles, 85 percent in our brains, it’s like oil to a machine,” explained Dr. Roberta Lee.
We need water for our bodies to digest food properly, and absorb vitamins and minerals.It carries away waste and detoxifies our liver and kidneys.
Over a period of time,we can suffer from several medical problems, fatigue, high blood pressure, joint pain, ulcers, headaches, weight gain and kidney disease to name a few.
If you dont like the taste of water, add some lemon, orange or other fruit to it. Infused water is both healthy and delicious.
So lets increadse our water intake and get hydrated. As an added bonus, drinking that glass of water before each meal will also give you a feeling of fullness and you will eat less.