Slow Cooker Ground Turkey Cowboy Supper

Serves:​ ​8

Prep​ ​time:​ ​15​ ​mins​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​
Cook​ ​time:​ ​6​ ​hrs

Ingredients:
2​ ​pounds​ ​lean​ ​ground​ ​turkey
5​ ​medium​ ​red​ ​potatoes,​ ​unpeeled
1​ ​onion,​ ​diced
3​ ​cloves​ ​garlic,​ ​minced
salt​ ​and​ ​pepper,​ ​to​ ​taste
1​ ​(14​ ​ounce)​ ​can​ ​chili​ ​beans,​ ​undrained
1​ ​(14.5​ ​ounce)​ ​can​ ​diced​ ​tomatoes,​ ​undrained
1​ ​(15​ ​ounce)​ ​can​ ​corn,​ ​drained
1​ ​(15​ ​ounce)​ ​can​ ​green​ ​beans,​ ​drained
¼​ ​cup​ ​water 8​ ​oz​ ​shredded​ ​cheddar​ ​cheese​ ​(opt.​ ​topping)
½​ ​cup​ ​light​ ​sour​ ​cream​ ​(opt.​ ​topping

Directions: In​ ​a​ ​large​ ​skillet,​ ​brown​ ​the​ ​ground​ ​beef.​ ​While​ ​the​ ​beef​ ​cooks,​ ​dice​ ​the​ ​potatoes​ ​and​ ​onion. Spray​ ​slow​ ​cooker​ ​with​ ​nonstick​ ​cooking​ ​spray​ ​and​ ​add​ ​potatoes,​ ​onion,​ ​and​ ​garlic​ ​to​ ​the bottom​ ​of​ ​the​ ​slow​ ​cooker.​ ​Top​ ​with​ ​salt​ ​and​ ​pepper.​ ​Add​ ​in​ ​the​ ​ground​ ​beef,​ ​chili​ ​beans, tomatoes,​ ​corn,​ ​and​ ​green​ ​beans.​ ​Pour​ ​water​ ​over​ ​the​ ​top​ ​and​ ​place​ ​the​ ​lid​ ​on​ ​the​ ​slow cooker.​ ​Cook​ ​on​ ​low​ ​for​ ​6-8​ ​hours.​ ​Scoop​ ​into​ ​bowls​ ​and​ ​top​ ​with​ ​shredded​ ​cheese​ ​and​ ​sour cream​ ​(if​ ​desired).

*Nutrition facts do not include optional ingredients.

Nutrition​ ​Facts:

Serving​ ​size:​ ​⅛​ ​of​ ​recipe
​8 Calories:​ ​365              Total​ ​Fat:​ ​12.2​ ​g                   Saturated​ ​fat:​ ​4.2​ ​g              Cholesterol:​ ​92​ ​mg
Sodium:​ ​449​ ​mg            Carbohydrates:​ ​37.4​ ​g          Sugar:​ ​3.8​ ​g                         Protein:​ ​30.1​ ​g 

Chicken and Pear Quinoa Salad

Serves: 6
Prep time: 10 mins
Cook time: 10 mins

Ingredients:
¾ cup uncooked quinoa
1 (10 oz) package of baby spinach
⅔ cup dried cranberries
⅔ cup honey roasted sliced almonds
2 pears, chopped
3 medium chicken breasts, cooked and chopped
2 Tablespoons feta cheese
Raspberry vinaigrette (or other salad dressing)



Directions: Cook quinoa according to directions. In a bowl, toss together spinach, cranberries, almonds, pears, chicken, feta cheese, and quinoa. Serve with your favorite dressing (such as raspberry vinaigrette) and enjoy! Note: Nutrition facts do not include the salad dressing.

Nutrition Facts:
Serving size: ⅙ of recipe
Calories: 348                     Total Fat: 12.8 g                   Saturated fat: 2.1 g              Cholesterol: 65 mg Sodium: 170 mg                Carbohydrates: 32.5 g          Sugar: 11.1 g                       Protein: 27.1 g

Apple Cider Rump Roast and Vegetables

Serves: 8

Prep time: 10 mins
Cook time: 7 hrs

Ingredients:
1 cup apple cider
3 Tablespoon tomato paste
2 Tablespoon flour
2 Tablespoon Worcestershire sauce
Salt and pepper to taste
2 medium sweet potatoes, cut into 1 inch cubes
1 medium onion, chopped
2 cloves garlic, minced
2 sprig fresh rosemary
3 pound bottom round roast or chuck roast

Directions: In a large slow cooker (5-6 quart), whisk together cider, tomato paste, flour, Worcestershire, salt, and pepper. Add the sweet potatoes, onion, garlic, and rosemary and toss to combine. Season the roast with salt and pepper and place among the vegetables. Cook, covered, until the meat is tender, 6 to 7 hours on high or 8 to 9 hours on low. Transfer the roast to a cutting board and slice. Serve with the vegetables.

Nutrition Facts:
Serving size: ⅛ of recipe
Calories: 450             Total Fat: 14.3 g                  Saturated fat: 5.2 g             Cholesterol: 172 mg Sodium: 184 mg        Carbohydrates: 19.2 g         Sugar: 5.7 g                        Protein: 57.4 g

Oven Baked Omelet

Serves: 5                           

Prep time: 10 mins
Cook time: 45 mins

Ingredients:
8 eggs
¾ cup milk
¼ cup sour cream
½ teaspoon seasoned salt
¼ teaspoon garlic powder
½ cup cooked ham, diced*
½ cup green bell pepper, diced
½ cup red bell pepper, diced
1 roma tomato, diced
2 Tablespoons finely diced onion
1 cup cheddar cheese, shredded
½ cup salsa (opt. topping)

*Could also use cooked sausage, bacon or omit meat completely

Directions: Preheat oven to 350 degrees. Spray an 8x8" baking dish with nonstick cooking spray. In a large bowl, beat eggs, milk, and sour cream together. Add in remaining ingredients and pour into baking dish. Bake (uncovered) for 45 minutes or until eggs are fully cooked (you will want to make sure that the middle of the dish is done). Dish onto plates. If desired, top with salsa.

Note: Nutritional facts do not include optional salsa.

Nutrition Facts: 
Serving size: ⅕ of recipe 

Calories: 274               Total Fat: 19 g                      Saturated fat: 9.3 g          Cholesterol: 301 mg  Sodium: 594 mg          Carbohydrates: 7.7 g            Sugar: 4.7 g                     Protein: 19 g

Garden Vegetable Soup

Serves: 6
Prep time: 10 mins                           
Cook time: 25 mins

Ingredients:
3 Tablespoons olive oil
¾ cup sliced carrot
¾ cup onion diced
3 cloves garlic, minced
6 cups low-sodium vegetable broth
¾ cup green beans
2 (14.5 ounce) can diced tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon salt
1 teaspoon garlic powder
1 ½ cups uncooked ditalini pasta
2 (15 ounce) cans cannellini beans, drained and rinsed
1 (15 ounce) can corn, drained
¾ cup zucchini, diced
Shredded Parmesan cheese, for topping

Directions: Add oil to a large stock pot and heat over medium low heat. Add carrot, onion and garlic and saute until softened (about 5 minutes). Add broth, green beans, tomatoes, basil, oregano, salt, garlic powder, pasta, beans, and corn; simmer, covered about 15 minutes or until peas and pasta are tender. Stir in zucchini and heat 3-4 minutes more. Serve hot and top each serving with shredded Parmesan cheese.

*Nutrition facts do not include the Parmesan cheese

Nutrition Facts: 
Serving size: ⅙ of recipe 
Calories: 231                         Total Fat: 8 g                   Saturated fat: 1.1 g            Cholesterol: 0 mg Sodium: 601 mg                    Carbohydrates: 33.1 g     Sugar: 7.6 g                       Protein: 9.4 g

Plexus Block, Features, Benefits & Uses

Let's Talk Gut Health

Why It Works....Triplex

Bobby's Lighter Lasanga Soup

Ingredients

• 2 teaspoons olive oil
• 1 lb Italian turkey sausage, casings removed
• 1 onion, chopped
• 1 green bell pepper, chopped
• 3 cloves garlic, minced
• 1 (32 oz) container chicken broth
• 1 (15 oz) can tomato sauce
• 1 (14 1/2 oz) can petite diced tomatoes
• 1/2 teaspoon salt
• 1/4 teaspoon crushed red pepper
• 4 oz broken whole-wheat lasagna noodles, (about 4 noodles)
• 1/2 cup fresh basil, chopped
• 3 tablespoons Parmesan cheese, grated
• 1/2 cup shredded reduced-fat mozzarella cheese
• 8 whole-wheat breadsticks, or grissini (optional)

Preparation

Heat the oil over medium-high heat in a large nonstick saucepot or Dutch oven. Add the sausage, onion, bell pepper and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, 8 –10 minutes.

Add the broth, tomato sauce, diced tomatoes, salt and crushed red pepper. Bring to a boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 20 minutes. Add the noodles; bring to a boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the soup thickens slightly and the noodles are tender, 10 –12 minutes. Remove from the heat; stir in mozzarella, basil, and the Parmesan. Serve with the breadsticks, if using. (whole-wheat lasagna noodles take a little longer to cook.)

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Inflammation: The Real Cause of All Disease and How to Reduce and Prevent It

Did you know that inflammation is the common link between such debilitating conditions as Alzheimers, heart disease, cancer, and arthritis?

Did you know inflammation is thought to be the culprit behind the visible signs of aging?

Inflammation is a wellness buzz-word these days, and for good reason. If you reduce inflammation in your body, you'll not only look and feel younger, but you'll significantly lower your risk for chronic disease!

WHAT IS INFLAMMATION?

Inflammation is your body's response to stress - whether from your diet, lifestyle or environment. Think of what happens when you catch a cold. You may experience inflammation in the form of a fever as your body heats up to eradicate the effects of the invading virus.

This kind of inflammation is good, but the modern epidemic of chronic, low-grade inflammation destroys the balance in your body. When your body's systems experience a constant inflammatory response, you become more susceptible to aging and disease.

WHAT CAUSES INFLAMMATION?

One of the main causes of inflammation is low-grade bacterial, viral, and fungal infections in the bloodstream and organs like the stomach and gastro-intestinal tract.

For example, H pylori is a bacteria in the stomach that contributes to inflammation and the development of ulcers. H pylori is present in 50% of adults over 60 years old and in 20% of adults under the age of 40!

As you can see, inflammation is quite common and caused by more than just pathogenic organisms.

OTHER CAUSES OF INFLAMMATION INCLUDE:

• Chronic low-grade food allergies or food sensitivities that may cause few symptoms.
• An imbalance of bacteria and fungi in your gastrointestinal tract, also known as dysbiosis. This causes your immune system to overreact to bacteria in your gut and can be without notable symptoms.
• Stress! Constant psychological, emotional or physical stress raises the level of cortisol, creating inflammation. For more on the effects of stress on your body, read How Stress Creates A Double-Whammy Threat to Your Health.
• Environmental toxicity from our air, water, food pollutants and toxic metals like mercury and lead all contribute to inflammation and have been linked to diseases as varied as endometriosis and cancer.
• Diet and lifestyle: too much fat, sugar, and protein in your diet, constant dehydration, consumption of too many sodas or caffeine, inactivity, and lack of sleep can all increase inflammation in your body

THE LASTING EFFECTS OF INFLAMMATION

Symptoms of inflammation include:

• Visible signs of aging like wrinkles.
• Susceptibility to bacterial, fungal, and viral infections.
• Acid reflux
• Cancer
• Skin conditions like psoriasis and acne.
• Arthritis
• Bronchitis
• Chronic pain
• Diabetes
• High blood pressure
• Osteoporosis
• Heart disease
• Candidiasis
• Urinary tract infections

HOW TO REDUCE INFLAMMATION

To restore your body's balance, we recommend going "back to basics" with both diet and lifestyle.

• Plexus TriPlex System gives our bodies key combination of plant based ingredients which helps our bodies heal from the inside out by eliminating viral and fungal infections, increasing your mineral intake, blood sugar stabilaztion and balancing all of your nutrients in a way that supports your health and vitality.
• Gutsy Strong believes that as you implement a lifestyle of balance with exercise, nutrition, supplements & meditation your bodies will have the necessary tools to heal from the inside out resulting in reduced inflammation and it's damaging effects.
• Reduce stress - which is easier said than done. Are you aware of the power you have at your fingertips? Take a minute and read about it in this powerful blog post.
• Get plenty of sleep. For more information read the Vicious Cycle of a "go, go, go" society.
• Soak up the Sun - Vitamin D, available from sunlight, is an easy way to effectively stop inflammation.

Resources : 

https://bodyecology.com/articles/inflammation_cause_of_disease_how_to_prevent.php

The Healing Power Of Touch

Did you know that YOU have healing power, literally at your fingertips? The simple act of touching – not necessarily in a romantic manner – is so powerful that it can slow your heart rate, decrease your blood pressure, and strengthen your immune system!

Our culture is not very affectionate, and we are losing out on the benefits of regular physical interaction with others. The healing power of touch is so necessary for life that babies not touched regularly don’t grow and develop normally, and children who are not lovingly touched enough are more likely to be violent as adults.

HOW TOUCHING HELPS

It’s very common these days to live most of our lives in our heads. Are you experiencing the constant chatter of to-do lists, errands, worries, decisions and criticisms? You are not alone.

This mental chatter disconnects you from your body and depletes your energy. In fact, it is just another form of stress that over time pulls the energy from your body and keeps it stuck in your head.

When the time comes for rest and relaxation, you may find that your mind cannot stop. Even sleep can become more difficult, further depleting your energy.

REGULAR TOUCH ESTABLISHES YOUR MIND-BODY CONNECTION AND HAS BEEN PROVEN TO:

• Decrease anxiety
• Increase the number of white blood cells
• Lower blood pressure
• Increase endorphin levels (your feel-good hormones)
• Help you sleep better 

REACH OUT AND TOUCH SOMEONE!

Here are some easy ways to incorporate healing touch into your daily routine:

• Offer to give a friend a back rub – then switch.
• Borrow a custom from Europe and kiss people hello. If that is too intimate, give hugs instead.
• Pat people on the back or arm as gentle reassurance.
• Schedule regular therapeutic full-body massage. Something is better than nothing, so even 15 or 30 minutes makes a difference.
• Get foot massages or foot reflexology – these forms of healing touch allow your energy to move from your head into your abdomen, which is your “energy powerhouse.”
• Don’t be afraid to ask for a hug – your body and your mind both need it!

SOLAR TOUCH

You probably know that the sun’s rays are therapeutic. Why else would we vacation in warm, sunny climates? You may also know that decreased sunlight is linked to seasonal depression, especially in the winter months.

While we’ve recently become more and more fearful of the sun’s rays, safe exposure to sunlight is actually very beneficial. It provides a healing touch that affects the chemistry of your brain and the functioning of your body. Especially in winter, make sure you expose at least 80% of your bare body to 30 minutes of sunlight regularly so that you benefit from the sun’s healing power. If your immune system is compromised this may mean that you schedule a vacation in the sun each winter. Sunlight is an important healing tool and it is free. Of course, the vacation might not be.

A COMMITMENT TO PHYSICAL TOUCH

This year, make a commitment (to yourself and those around you) to touch more. From a kiss on the cheek to a quick massage, small changes can yield big health dividends. So take your health into your own hands and feel the power of healing touch.

You may find your relationships and your health flourishing!

References: https://bodyecology.com/articles/healing_power_of_touch.php

The Vicious Cycle Of A "Go, Go, Go" Society

It may seem like you never get enough sleep, and during the busy winter season things like stress, travael, hectic holiday schedules and more can really keep you from getting a good nights rest. But sleep is essential to properly recharge your body and achieve good health. And winter is without question the best time to focus on your sleep. With the shorter days, Mother Nature is providing us with extra hours of darkness to help us catch some extra ZZZs. Doing so is much more important than you may realize.

THE VICIOUS CYCLEGiven the nature of our “go, go, go” society, it probably wouldn’t surprise you to learn that one in three adults aren’t getting enough sleep, according to the latest numbers from the CDC. This means that at least a third of us are falling short of the recommended seven hours or more a night in all 50 states.1 Starting at a young age, the American Academy of Sleep Medicine is staunch in its 2016 recommendations for sleep as a means to recharge and promote optimal health — clocking babies at a recommended 12-16 hours a night, including naps, and teenagers at 8-10 hours.2 Falling into sleep debt can create health problems that could stick with you, increasing the risk of emotional disorders in children later in life, disrupting brain function in cases of sleep apnea, and even doubling death risk (if you get too much or too little).3,4,5 Sleeping less in late childhood has also been linked to earlier drug and alcohol use.6

It turns out that many people have trouble sleeping, even if they are tired! The key to this mystery lies with the little-known glands on top of your kidneys — the adrenals. Ten years ago, researchers discovered that the adrenals function as yet another internal clock in the body to keep physiological and metabolic rhythms in sync.7

These days, most people have weakened adrenals caused by a diet low in minerals and high in sugar, stress, poorly digested foods, and over-the-counter and prescription drugs. And once the adrenals are already weak, the vicious cycle continues. In 2013, Stony Brook University School of Medicine researchers observed that sleep-deprived teens were more likely to make bad food choices, while well-rested teens were reaching for the healthier stuff.8 Poor nutrition only continues to burden the adrenals and exhaust the body, leading to more poor food choices.

When your adrenals are healthy, they help you sleep more deeply and for longer periods, but you need sleep to keep them healthy!

You may recognize one of these 10 common symptoms of weak adrenals:

1. Difficulty falling asleep at night, sleeping lightly, or waking early or often
2. Hormone imbalances and low sex drive
3. Difficulty relaxing - nervous, anxious, or hyperactive
4. General exhaustion
5. Memory problems and feeling "spacey"
6. Weight gain, especially in abdomen and waist area
7. Cravings for sugar and salt
8. Early aging
9. Constipation
10. No energy for digestion of foods

YOUR ADRENAL BANK ACCOUNT: IS IT EMPTY?

Think of your adrenals as a bank account: You make withdrawals every time you experience too much stress, a poor diet, and too little sleep or poor quality sleep. If you don't make regular deposits of healthy food, relaxation, and plenty of rest, you deplete your adrenals, hamper their performance, and disrupt the natural rest/renewal cycle of your body.

What do the adrenals do? Your adrenals are responsible for:

• Participating in all other systems of your body.
• Determining your body's response to stressors of all kinds, from food and viruses to your environment and your job.
• Affecting the level of cortisol in your body — key for metabolism and sleep.
• Providing the main source of sex hormones in your body.

The adrenals are intricately linked to the thyroid, another small organ that is crucial for hormone production, balance, and metabolism. Together, they directly affect your energy and vitality. But there is one more piece of the puzzle — along with weak adrenals and thyroid function, you may also be protein deficient or have a difficulty digesting protein if you are constantly struggling to maintain energy. Dull hair or hair that doesn’t grow, hang nails, and anemia may all signal protein deficiency or a lack of essential amino acids. There are a number of vitamins and minerals that Adrenal Fatigue suffers tend to be lacking.  For Adrenal Fatigue sufferers, many of whom suffer from poor digestion, ProBio5 is particularly important. By improving our digestion, probitics enable us to extract more of the nutrients present in the foods that we eat.  This allows our bodies to absorb more of the essential vitamins and minerals that we need to maintain our energy and product the hormones that we need. Additionally, they support our immune system and prevent regular illness from weakening our adrenals further. Plexus Mega X , XFactorPlus  & ProBio5  can replenish the body and repair any damage that has been done, supporting immunity, energy, and overall health.

WHY WINTER IS THE PERFECT TIME TO HIBERNATE

Sleep is especially important for your adrenals because while you sleep, your adrenals are hard at work trying to repair your body.

Adrenal fatigue affects every part of your body. And here's that vicious cycle again — you may know that common feeling of being exhausted and desperately needing to sleep, only to wake up exhausted again. If you're dragging throughout the day, it's hard to recoup and restore energy levels when the adrenals aren't getting enough support.

Now is also the time to take advantage of the shorter days of fall and winter and resist the urge to get everything on your "to do" list done. After all, longer nights are nature's way of telling you to sleep a little bit more right now, before the onset of a busy spring and summer.

While animals hibernate for the winter to help maintain their body temperature (something we humans aren’t genetically equipped to do), we can learn from this seasonal cycle that occurs in nature. Traditional Chinese Medicine encourages us to live in harmony with the five seasons — winter, spring, summer, late summer, and fall. Winter in Chinese Medicine represents Yin, a dark, slow, cold, and inward energy cycle. You may naturally observe that winter is a time of turning inward and reflecting on self. As the days get shorter, you may feel like going to bed earlier and sleeping later as your body signals you its need to repair and heal.

A cozy and comforting season like winter may also present the perfect time to teach your body to sleep, if you’ve had sleep struggles in the past.

Regular exercise and daily meditation can help to release anxieties and prepare your body for a night of rest.9,10,11 Dr. Andrew Weil’s 4-7-8 sleep breathing pattern has also been buzzing around the Internet as a method to “teach” your body to fall asleep within just 60 seconds. Using this breathing technique as little as twice a day may help to release stress, avert food cravings, and get you sleepy as soon as your head hits the pillow.

And wouldn’t you know it — resting, relieving stress, and eating well are all ways to nourish the adrenals and encourage a better night of sleep.

REFERENCES:

1. “1 in 3 adults don’t get enough sleep.” CDC.
2. "Recharge with sleep: Pediatric sleep recommendations promoting optimal health." American Academy of Sleep Medicine.
3. Cara A. Palmer, Candice A. Alfano. Sleep and emotion regulation: An organizing, integrative review. Sleep Medicine Reviews, 2016; DOI: 10.1016/j.smrv.2015.12.006.
4. Paul M. Macey, Manoj K. Sarma, Rajakumar Nagarajan, Ravi Aysola, Jerome M. Siegel, Ronald M. Harper, M. Albert Thomas. Obstructive sleep apnea is associated with low GABA and high glutamate in the insular cortex. Journal of Sleep Research, 2016; DOI: 10.1111/jsr.12392.
5. Cappuccio, Francesco. “Researchers say lack of sleep doubles risk of death… but so can too much sleep.” University of Warwick.
6. Thomas B. Mike, Daniel S. Shaw, Erika E. Forbes, Stephanie L. Sitnick, Brant P. Hasler. The hazards of bad sleep—Sleep duration and quality as predictors of adolescent alcohol and cannabis use. Drug and Alcohol Dependence, 2016; DOI: 10.1016/j.drugalcdep.2016.08.009.
7. Oster et al.: "The circadian rhythm of glucocorticoids is regulated by a gating mechanism residing in the adrenal cortical clock." Publishing in Cell Metabolism 4, 163--173, AUGUST 2006. DOI 10.1016/j.cmet.2006.07.002.
8. "Sleep deprivation in teens linked to poor dietary choices." Stony Brook Medicine.
9. "Exercise key to good sleep." National Sleep Foundation.
10. David S. Black, Gillian A. O’Reilly, Richard Olmstead, Elizabeth C. Breen, Michael R. Irwin. Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances. JAMA Internal Medicine, 2015; DOI: 10.1001/jamainternmed.2014.8081.
11. Adam P. Spira. Being Mindful of Later-Life Sleep Quality and Its Potential Role in Prevention. JAMA Internal Medicine, 2015; DOI: 10.1001/jamainternmed.2014.8093.
12. https://bodyecology.com/articles/sleeping_trouble.php

How Stress Creates A Double Wammy To Your Health

Red lights, piles of laundry, crashing computers, and over-scheduled days … Modern life is full of stressors, and the Centers for Disease Control even estimate that stress causes 80% of illness! Did you ever wonder why?

In your gut are thousands of good bacteria like lactobacillus that literally act as agents for your health - they digest food, create needed enzymes and support your immune system. When stressed, your body's pH becomes more acidic, providing an environment where bad bacteria can flourish, compromising immunity and leading to disease.

According to research, chronic stress can kill the populations of good bacteria in your gut. The good news is that recent findings show supplementing with probiotics encourages the population of the stomach lining with good bacteria.

These good bacteria can correct vitamin and mineral deficiencies, fight fungal infections like candida and boost immunity.

VitalBiome is a revolutionary probiotic with clinically demonstrated ingredients that help improve yoru health and your mood!  It's exceptional formual delivers 8 diverse probiotic strains that reduce feelings of stress and anxiety, reduce GI distress, and rebalance your gut microflora, dramatically improving your health and happiness. 

Stress is rampant in today's society - and while decreasing it would be ideal, it's almost a given that some level of stress is here to stay. And while that stress is destroying the beneficial bacteria in your gut, VitalBiome will constantly ensure that you have an abundant amount of friendly flora being constantly replenished each day. VitalBiome can be your greatest ally in rebuilding these "good guys" in your gut - and maintaining your health.

Gutsy Strong recognizes that life is a journey and our goal is to provide tips that will help you experience Health and Happiness.  To receive tweekly tips text the key phrase healthandhappiness to 435-236-2150

Resources: https://bodyecology.com/articles/how_stress_creates_a_double_whammy_threat_to_your_health.php

35 Healthy Habits Everyone Needs To Have

True health is multi-dimensional. It’s not just how you feel physically—though that plays a giant part. Health is also your relationship to yourself, social, recognizing your purpose, financial, emotional, and habits and actions.

Let’s be honest, no matter how hard you try to go to the gym every day or eat healthy at every meal, it doesn’t always happen. And even though you try your absolute best to save your hard-earned money, sometimes things pop up.

We know it sounds cliché, but making small changes to your routine can lead to a healthier—and happier—you. So, let’s get started, with a few every-day lifestyle tips to help you create healthy habits.

1. Every day is a new day.

Had a bad day yesterday? Forget about it! Approach today with fresh eyes and no matter what the issue was, move on! You’ll find yourself feeling less stressed and a whole lot happier.

2. Bedtime is a thing.

You might be holding out to watch one more episode or want to read just one more chapter, but get to bed! Seven and eight are the magic numbers when it comes to the amount of sleep you need. Trust us, you’ll thank yourself in the morning.

3. Outside is cool too.

Take a walk around the park. Say “Hi!” to a neighbor. Explore a new place. Whatever gets you out of the house, do it! You’ll get sick less often, your anxiety will go down, and surprisingly enough, it helps better your digestion.

4. Eat at your humble abode.

Cooking at home versus grabbing food on the run gives you more control over ingredients and portion size. Do your wallet—and your fave jeans—a favor and keep it homemade.

5. Grab an apple.

Fruits and veggies can do so many great things for you!

6. Check in with HR.

Chances are, you probably aren’t using some of the benefits you’re working so hard for. Ask your Human Resources team to remind you of things such as flex spending accounts for prescriptions, transit cards, or classes. You’ll be shocked to find some things you didn’t even know you had.

7. Break up with sugar.

Sugar. It’s the evil nemesis in our diet. It has nothing good to offer, no nutrients, no protein, no enzymes. If you want to change your diet, start by cutting off sugar.

8. Be kind to yourself.

You’re a total rock star! Would you say all the things you say to yourself to other people? Be your biggest fan!

9. Drink more water.

The 8 x 8 rule is easy to remember: Drink eight, eight-ounce glasses of water.

10. Angry? Count to 10.

Fired up at something? Hold up, before reacting, take a step back—count to 10. You’d be surprised at how much perspective you can gain in those 10 seconds. Don’t irrationally fire off an email, or confront someone out of sheer anger. First, collect your thoughts.

11. Love the skin you’re in.

Protect your beautiful skin and wear sunblock! Throw on the stylish hat. Wear those divalicious sunglasses. If you wear makeup, try using a foundation with SPF.

12. Enjoy your “me” time.

Don’t forget to take time for yourself. Watch a movie. Take a bath. Read a book. Even if you went through a chaotic day and can’t stop thinking about what you need to get done. Toss it to the side, you’ll go crazy if you don’t take the time to think about yourself.

13. Floss those pearly whites.

Spend time each night flossing. It can make a massive difference in your oral health. And, your dentist will be super proud!

14. Put down the cell phone.

Too much screen time is bad for your eyes and brain. It can impede healthy sleep habits and shortcut strong relationships. Seriously, Instagram can wait until the morning.

15. Eat breakfast.

There are soooooo many benefits to eating breakfast. Too many to list actually. Let’s just say, there’s a reason they say it’s the most important meal of the day.

16. Embrace constructive criticism.

Let down your defenses a little. If someone is offering you an opportunity to grow, embrace it.

17. M-T-V Cribs.

(Move The Vibes) Turn your house into a home. Deck it out with your favorite furniture and make it you. Tweaking your crib to match your vibes can make a huge difference. First try changing out your lighting, replace those yellow-gloomy lights with some white light.

18. Don’t eat just to eat.

Bored? Go do something! And when we say go do something, don’t go to the fridge or the pantry. Mindless eating can lead to weight gain.

19. Be safe.

Safe driving. Safe drinking. Be aware of your surroundings.

20. Keep the change.

Your change falls on the ground. Don’t just walk away. Pick it up! Put it in a jar. It’s amazing how much money you’ll have by the end of the year.

21. Shop on a full stomach.

Everything looks good when you’re hungry. Shopping on a full stomach helps keep unnecessary purchases out of the cart.

22. Stop weighing yourself daily.

Seriously. The weight will come off! Keep your healthy habits up the number willcome down! The day to day fluctuations can be frustrating and derail your ah-MAZ-ing progress. Try weighing yourself every other week instead.

23 Dr. Internet can’t cure you.

Google is a search engine, not a doctor. If you feel like something’s wrong, see a doctor! Plus, some of the things you’ll find on there could scare you when there’s nothing to be worried about in the first place.

24. Keep it real.

Avoid artificial everything: relationships, food, and plants.

25. Schedule workouts.

Write down your schedule, make checkboxes! Scheduling your workout will help you to prioritize it. Plus, the feeling of checking the box afterward is super rewarding.

26. YouTube can be your friend.

Take the day and learn something new. There’s literally a video for everything nowadays.

27. The Joneses are really fast.

Have a friend who always seems to have the latest “it” item? She’s hard to keep up with. Stop trying.

28. Check your bank and credit card statements regularly.

Some days, we love these. Some days, we remember just how many times we ate out last week. Checking regularly will help you stay away from splurging and prioritize spending.

29. Stand up for yourself.

At work? A restaurant? Something your bestie said? If something is wrong or off, let it out. Be concise. Be firm. And, don’t whine. You’ll thank yourself for speaking up.

30. Say hi!

Not a morning person? Can’t seem to find words to speak in the a-m? Break the habit. Wish a “Good morning!” to everyone you see. At the end of the day, you might even learn something new about someone, or make a friend!

31. Twenty minutes on, 20 minutes off.

Nope, not an ice pack. If you’re someone who looks at the computer screen all day, set a mental timer to look away or get up every 20 minutes. It’s not healthy to look at a screen for too long. Spin around in your chair, or refer to #30 and take a walk around your building. Maybe even try printing to a printer further away—extra steps anyone?

32. Labels, labels, labels.

Read them! All of them! From food to your makeup. Know what’s going on and in your body.

33. Hide the snacks.

Do it. Find all the unhealthy snacks and bring out the chair. Put them high up so you can’t easily reach them. If they’re inconvenient, you might be less likely to grab that bag of M&Ms.

34. It’s okay to be wrong.

This is probably the hardest thing we’ve suggested so far. Sometimes you’re wrong. Learn to admit it—to yourself and out loud. Your relationships will thank you.

35. Be happy with who you are.

No matter what job you have, how much money you make, how your body looks. Be happy with it. If not, make a change! And, along the way, accept yourself.

Start slow and adopt a few at a time. Or, take a stand and make these all a part of your life. Either way, these are 35 health habits everyone should have.

Circuit Training = Your New BFF

Are you ready to jump-start your day, squat away those fears and push-up your life by lunging into some healthy habits?! Well great, because that’s what today has signed you up for.

We’re not talking gym memberships here, although those are great. We’re talking easy shmeazy at-home workouts you can do right in the comfort of your living room!

This circuit is simply built as a guide for you. We want to stress that 30 minutes is a generic time. If it takes you longer, don’t sweat it! You’re getting off the couch and doing something and that’s all we can ask for.

Why circuit?

Boredom Buster.

Are you the one to keep sneaking a peek at the clock during a workout? Odds are, you’re not the only one. Tuning out during a generic workout is so easy to do, which is why circuit training is perfect when trying to stay focused.1 These exercises are all about moving from one exercise right into the other. So, the only counting you’ll be doing is watching the time left before moving on to the next exercise.

Calorie Kicker.

Circuit training is amazing when trying get rid of a few calories. Whether your goal is to sculpt your bod, fade away your fat, or both, you can burn up to 30 percent more calories than the average workout—about 10 a minute!2

When to rest.

Generally, the best rest time in between each activity is three to 15 seconds. But again, there’s no hard rule to this. It all depends on your training goal, fitness level and the amount of time you have available.3

 Skipping the next round? Think again!

After each circuit, catch your breath, and remind yourself of the jaw-dropping bod you’re about to have. Don’t break for too long though because remember—you’re a superstar and ain’t nobody got time for quitters. Up to two minutes max of rest time is what you should try to reach for.

Okay—all kicks aside—let’s start those jumps we call jacks and flutter kick our way into your new healthy habit!

References
1 https://www.fitnessmagazine.com/workout/lose-weight/burn-fat/circuit-training-workout/2 https://www.fitnessmagazine.com/workout/lose-weight/burn-fat/circuit-training-workout/3 http://www.livestrong.com/article/342216-circuit-training-best-time-between-sets/