Top Ten Power Packed Foods

Sep 12, 2014 by

Bowl Of Fresh Mixed Berries And Yogurt

What is the secret to a long and healthy life? It is in the food that we eat. As you well know, all foods are not created equal. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.

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Sep 11, 2014 by

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I really love this rustic look and these gorgeous fall colors! Home.Made.Interest.


DIY Pantry Makeover and Organization – Part Two
This is a pantry transformation any one would love! Sweet Tea & Touchdowns

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You Need Your Own Reasons for Organizing Your Home

Sep 6, 2014 by

tidy organized kitchen

First of all you need to know that organizing your home is totally different for you than it is for someone else.

Some folks don’t have a lot of clutter and junk but need to know how to maintain organization and have a place for their stuff.

On the other hand, some homeowners have piles upon piles…a big mess, and still think it’s just a matter of needing storage.

When, in fact, storage is the last thing you need. The first step is getting rid of clutter, rather than adding more storage just to keep more stuff.

The thing is, once you start organizing your home, you’ll see how great the benefits are:

-Reducing stress by having order and discipline.

-Having more space by keeping clutter out for good.

-Simplifying the way you live at home by creating useful systems that work for you personally.

-A way of being on time, and not feeling the strain of running against the clock.

Quite simply, when you finally start to make the simple changes of organization, it all adds up to give you more room to breath so you can enjoy your family and friends more.

Being organized isn’t a matter of being rich or poor, young or old. We were never taught organization in school and, in fact, were taught to multi-task and go in too many directions at once.

This was how they told us to live.

Personally, I have always gone against the grain and never worried about keeping things we don’t need. I make sure if something is not being put to use or it’s out-of-date… it’s getting sold or thrown out.

We also utilize smart, affordable storage to keep only useful items and starting teaching our kids the value of being organized at a very young age. It makes it easier on them and on us to stay disciplined about organization.

The funny thing is I don’t think I was raised to be organized. Nobody knew much about “organization” back then, although I was always a little bit of a “neat freak” as a kid.

But somewhere along the way I figured out it made the most sense. I like to be on time and being organized makes that possible. I don’t like wasting time looking for things, like tools or ingredients for cooking or paperwork or bills.

Being organized makes it all a lot easier.

It’s not going to make you rich, but it will certainly save you money by avoiding duplicate purchases and late bills.

It’s not going to make you any younger, but it will certainly give you more time to do things you might think you don’t have time to do.

Being organized isn’t going to give you a bigger house, but it will clear clutter and open up some space so you’ll feel like you have a bigger house because there will be less congestion and “stuff” all over the place.

It may seem like there is a lot to getting organized, but if you apply yourself, with a little determination and practice, you will be surprised at the results.

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Sep 4, 2014 by

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I don’t know about you, but we are up to our ears in zucchini around here! scrapality


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This is a great idea! I remember having so many wonderful pen pals as a kid. The Wellnes Wife



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Healthy Smoothie Ideas – Recipes That Actually Taste Good

Sep 3, 2014 by

healthy smoothie ideas

For several years now, the smoothie has been all the rage. However, some smoothies have good intentions but do not taste very good at all. As a matter of fact, the more healthy ingredients you have in a smoothie, sometimes the less taste there is to offer.

However, not all smoothies have to be full of high sugar fruits or bitter vegetables. If you combine the right ingredients that are personal favorites of yours, then you can come up with a win/win combination. You can experiment until you find the smoothie that is right for you.

Strawberries and Bananas – An All-Time Smoothie Classic

This is your basic smoothie recipe for those who have never made their own smoothie. It is a great way to start off your experimenting. This smoothie has a nice sweet flavor thanks to the banana and strawberries and also includes vitamins – as well as a bit of protein.

You don’t need a fancy food processor either; a simple blender will do the trick. Use one banana, one cup of low-fat milk, a cup of ice, approximately 3/4 cup non-fat yogurt, and about six strawberries. Toss all the ingredients into the blender. Once you have had the courage to make and try your own smoothie, you will see how easy it is to add different ingredients and even try it with some vegetables, perhaps some spinach or carrots.

Of course, if you are looking for added fiber in your diet, then you have to consider what foods or additives contain fiber and add them to your smoothie.

Mixed Berry Smoothie

For this smoothie, you will need approximately one cup of fresh or frozen berries. Strawberries, blackberries, and raspberries are naturally high in fiber and when added to your smoothie can give you the added boost of fiber that you are seeking without the awful taste of some fiber alternatives. Add about 1/2 cup of non-fat yogurt and 1/2 cup non-fat milk to your berries with some ice and blend away.

Another great idea is to add peanut butter, all natural of course, to your smoothie mixture. Peanut butter that is all natural is a great source of fiber and tastes great. Of course, if there are any sort of peanut allergies, peanut butter is obviously not the way to go.

Depending on your taste buds and how far you are willing to experiment, you can always try to add things such as flaxseed (properly ground up) or some wheat grass. Adding honey to these smoothies might help offset the taste of these ingredients while still offering you the added fiber you need.

Change It Up -Try Creative Combinations

healthy smoothies

Once you get a bit of confidence, the sky is the limit! There are unlimited tasty and healthy combinations to be tried. I found this great website that has an abundance of very amazing sounding smoothies like their avocado berry almond smoothie, or their banana broccoli mango smoothie. These definitely sound like they are worth trying!

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Aug 29, 2014 by

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62 Back to School Organizing Tips
You can never be too organized these days! Thank you for these timely tips! eliza ellis

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Healthy Cooking Equipment 101

Aug 25, 2014 by

Fresh vegetable soup in a pot

If you want to cook healthy foods, then it stands to reason that you need some healthy kitchen implements to help you. For some, this is like starting from the ground up – maybe you’re new to the whole cooking-at-home thing. For others, it may be a matter of improving the healthy nature of your cooking. Regardless, it can help to have a list of healthy cooking equipment basics. Here are some suggestions.

Pots and Pans

You really don’t need anything fancy in the way of pots and pans, but many sources will tell you that a few durable pieces are superior than buying cheaper, more delicate ones that need to be replaced every year or so.

For durability, it’s hard to beat cast iron. Families have been known to pass down cast iron skillets for generations, because they are practically indestructible! Also, it’s been shown that cooking in cast iron imparts iron into the food, which boosts its nutritive value. So for healthy cooking, you may want to invest in some cast iron cookware. Other materials with a healthy, durable reputation include enamelware and copper-bottom stainless steel.

Pressure Cooker

This piece of kitchen equipment is a wonderful time- and nutrient-saver. If you want to cook dried beans at the last minute, you can do so in a pressure cooker. Healthy foods like brown rice that can take almost an hour to cook conventionally can be fully cooked in 25 minutes in a pressure cooker. The same is true for vegetables and meats. And because the cooking time is shortened so dramatically, valuable nutrients are said to be preserved.

Pressure cookers come in various models, from very expensive, large, stainless steel models to inexpensive, smaller, anodized aluminum models.


Eating healthy is a lot easier with a blender. You can become the smoothie master if you have a nice blender in your kitchen, and it does not have to be expensive. They are not just good for smoothies; blenders can be used to make creamy mashed sweet or white potatoes, to grind up grains, crush ice, and add “hidden” vegetables to sauces and soups. You can use them to make fruit purees to freeze into popsicles, too. A blender really helps with healthy food preparation.


A juicer is something like a specialized blender, and it’s considered indispensable by many health experts. A juicer differs from a blender in that it removes the tough plant fibers of popular juicing foods like wheat grass and carrots, and turns them into a vitamin-rich drink. Some sources point out that the nutrients in the foods are released into your bloodstream more quickly when your digestive system does not have to contend with the fiber.

Good Knives

You really don’t need a full set of knives. Two or three really good ones will do, along with a sharpener. A good knife can last a lifetime, and can make a world of difference in food preparation. If you have a good knife, you can tackle whole foods like winter squash, and you can produce healthy chopped veggies in record time. A paring knife, bread knife, and large chopping knife are a good place to start.

Kitchen Scale

This is not a waste of counter space. A good kitchen scale can really help you with healthy cooking. Nothing beats it for portion control, calorie counting, and precise measuring in the kitchen.

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