Tart cherry juice has excellent taste and various health benefits. The sweet and tangy taste of tart cherries can make them the perfect summer snack. However, these natural candies come with numerous benefits that will give you more reasons to consume them. These cherries are even more beneficial if you have them in the form of juice. Therefore, we have rounded up our favorite benefits of tart cherry juice. 

Improves Your Sleep 

Sleeping is one of the best ways to heal and recover our bodies. However, several people feel that their challenging work routine and frequent deadlines have ruined their sleeping routines for good. But this is where tart cherries come in. This magical fruit holds the power to improve your sleep quality and quantity. 

Tart cherries are famous for regulating optimal sleeping patterns by increasing melatonin production in your body. Melatonin is the hormone that helps you fall asleep and wake up. Therefore, consuming this juice frequently will cure your insomnia and help you sleep like a baby.

Aids in Weight Loss

Tart cherry juice can also serve as the ideal weight loss drink. These cherries are rich in antioxidants, and they help combat internal inflammation and obesity. They contain flavonoids that prevent fat accumulation. It also improves the energy levels that allow you to work out more and burn more calories. This juice works wonders for reducing post-workout muscle soreness. 

Relieves Stress, Anxiety, and Depression

You can’t be completely healthy without optimal mental health. Therefore, consuming tart cherry juice will help to relax your body. This juice contains a natural cure for mental complications such as stress, anxiety, and depression. These cherries act as a mood booster for improving your overall mood. 

One of the main reasons behind these cherries’ mood-improving properties is sleep improvement. If you sleep well and you’re well-rested, it will positively impact your overall mental health as you will be less tired. 

A Little Choice that Matters

For optimal benefits, drink two 8-ounce doses of the juice daily. You will find this juice is ideal for managing your weight, improving your energy levels, sleep improvement, and optimal mental health.

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Book Description: ALL TOO OFTEN WOMEN ARE TOLD that feeling moody, asexual, tapped out, dried up, stressed out, and sleep deprived is just a part of being female. Or they’re led to believe that the answer can be found only at the bottom of a bottle of prescription pills. Dr. Sara Gottfried, a Harvard-educated physician and nationally recognized, board-certified gynecologist, refuses to accept that being a woman means feeling overwhelmed or that popping pills is the new normal. In The Hormone Cure, she shares the unique hormone-balancing program that she has used to help thousands of women reclaim wellness, verve, and optimal health.

Combining natural therapies with rigorous scientific testing and using an informative questionnaire to identify the common causes of hormonal imbalance, Dr. Gottfried provides an individualized plan in nonjudgmental and thoughtful language. Based on ten years’ study of cutting-edge medical research as a specialist in functional and integrative therapies, Dr. Gottfried’s three-tiered treatment strategy includes:

•Supplements and targeted lifestyle changes that address underlying deficiencies

•Herbal therapies that restore balance and optimize your body’s natural function

• Bioidentical hormones— most available without a prescription

The Hormone Cure is a groundbreaking book that demonstrates how balancing your hormones can cure underlying health issues and result in restored sleep, greater energy, improved mood, easy weight loss, increased productivity, and many more benefits. Dr. Sara Gottfried’s The Hormone Cure will transform your life.

Click here to join the book club

Click here to purchase the book

Happy Reading!  #LittleChoicesMatter

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Typically this time of year we see a few colds and a few people who catch the flu. This season however there has been many outbreaks of sickness. One of the more serious has been the stomach bug, better known as the Norovirus. There seems to be a stronger strain this year according to WSLS10, Click here to read the full article. I have seen so many of my friends and family hit by this bug this year and some have landed in the ER with vomiting and diarrhea. Just this week communities and schools closed because of this attack.  (Click Here) I am sure many of you heard of the cruise ship attacks earlier this year.

If you are on protocol and you get these symptoms just stop and wait until you are through it before trying to stick to protocol. It is that bad. I want to post some tips I have researched that will help you combat the symptoms. You can resume protocol after your symptoms have all passed.

Combating Symptoms Naturally:
1.  Replenish fluids with electrolytes not just plain water.
2.  Suck on fruit such as a orange to help get natural vitamin c and sugar.
3.  Rest as much as possible
4.  Use good hygiene and keeps hands washed.  Any exposure is extremely contagious and spreads rapidly.
5.  Ginger without a doubt, ginger is the best stomach woe cure. Taken in any form, it will relieve nausea
6.  B6 taken on onset will help boost immunity.

The average time is just a few days. Anyone in the vicinity is susceptible to exposure.

There is also a horrible cold, cough and sinus bug spreading too. The cough seems to last for a longer period than normal lasting 3-4 weeks. For this I would stop protocol only during the worst days. There is about a 3-4 day period of achy flu like symptoms. High dose vitamin C and rest is recommended.  

Try the immunity, eucalyptus and Ginger Ice Chips, they are easy essential oils to help boost your immunity and fight symptoms that arise. (Click Here)

I cannot stress enough the importance of prevention and hand washing. Building up your immunity will help you avoid getting sick. I recommend the use Apple Cider Vinegar daily. Apple cider vinegar serves to flush the system of toxins. Sipped as a tonic, comprised of water and apple cider vinegar, this compound cleanses the system without depleting nutrients from the system.

Spicy Apple Cider
8-10 oz hot water
2 tsp. of Apple Cider Vinegar
8-10 drops if liquid stevia
1/4 tsp. ground cinnamon and optional spices such as cloves, nutmeg, allspice or apple pie spice.

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One of the best supplements you can add when you are protocol is Magnesium.  When combined with calcium you will increase the benefits.  These two supplements are essential for helping with food cravings and assisting in hormone fluctuation side effects.  Make sure and check the ingredients for no hidden sugars.  The most common hidden sugars in supplements are maltodextrin, dextrose, sucrose or sucralose and maltitol.

Other benefits of these two supplements while on protocol.  They will help you sleep better.  Magnesium taken at bedtime will help you rest and also helps keep bowel movements regular.  This is highly recommended to try if you are dealing with the side effect of constipation.

The ying to its yang, the salt to its pepper, the ping to its pong…you see where I am going with this.

Here are a few of the reasons that calcium and magnesium go hand in hand:

• Calcium stimulates the muscles; Magnesium relaxes the muscles and helps to reduce pain.
• Calcium maintains proper nerve and muscle function; Magnesium prohibits cramps and fatigue.
• Magnesium helps with the formation of strong bones and teeth; bones and teeth are comprised of calcium.
• Calcium regulates the rhythm of the heart; magnesium maintains healthy heart rhythm.
• Calcium helps regulate nutrients in and out of cell membranes and helps blood to clot; magnesium converts blood sugar into energy and is involved in many enzymatic reactions.
• Magnesium aids in the absorption of calcium; ingested calcium without magnesium is flushed right out of the body so both are required in the proper proportion. (2 Cal:1 Mag)

In fact, when a diet is lacking in magnesium, the calcium is not absorbed into the blood and bones but is taken in by the soft tissue which causes arthritic pain. Many believe that it is the lack of calcium causing arthritis when, actually, it is the improper absorption of the calcium.

They are imperative. They are powerful. They are available.

Here is a good clean formula (click here) capsules

Or if you like liquid for try Calm below.

Calm CALMAG is a good choice (Click HERE)

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We often get asked when to start your round in relation to “time of the month”.  Dr. Simeons says the best time to begin a round is right after TOM or at least 10 days before.  It is to your benefit to follow this schedule.  It is also recommended you do not end your round at your period time as this will give you an inaccurate last dose weight and it can cause the scale to be unstable and hard to pinpoint your stabilization range.

There are some tips for TOM while on protocol that we have shared before and I will link those here.  (Click Here)

The best things you can do to help while having TOM on protocol:

• Do not get emotional- the scale will likely stall during TOM and you will usually see a spike up during ovulation.  This is all normal responses for women and their hormone cycle and they will not interfere with your overall results.  Remember it is not about your daily weigh in but the average loss at the end of the round.  You will have stalls throughout the protocol.  They are common and should be expected.  Here is more information on stalls (Click Here)
• The necessary supplements that will help with cravings, water retention and overall TOM symptoms are Magnesium and B6.  Make sure and have these on board at least a week before starting your period.
• Having red meat and spinach will help you prepare your body for TOM.  While PMS I recommend having this at one meal each day.

During Phase 3 when you are not on protocol it is not uncommon to see much larger gains during PMS and ovulation.  Typically the average for PMS is 3-7 lbs and 2-3 lbs during ovulation.  This is completely normal and should be expected.  There is inflammation and water retention that occurs and is part of the normal bodily functions.

I highly recommend getting a period tracker on your phone or computer.   Fertility Friend has a great app for I Phone and Android (these are located under the left side menu mobile applications on their website) and it is highly recommended you track your cycles.  This helps you keep track and make notes about your hormonal changes and moods.

As women who do get hormonal, it is not uncommon to feel fat and bloated when hormones are moving around.  We also can sometimes (wink) be irrational and feel emotional.  Keeping good records will help you manage these emotions and not jump the gun on doing a correction day, another round or making rash decisions regarding protocol.

Remember there are many women who experience similar symptoms but at varying levels.  Always come ask for help if you would like a second opinion or review of what you are doing and let one of the admins help you make a plan that will be beneficial for you.

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Click here to join our facebook book club.

Made to Crave is the missing link between a woman’s desire to be healthy and the spiritual empowerment necessary to make that happen. Author Lysa TerKeurst personally understands the battle that women face. In Made to Crave, she will help you:

• Break the cycle of “I’ll start again on Monday,” and feel good about yourself today.
• Stop agonizing over numbers on the scale and make peace with your body.
• Replace rationalization that leads to diet failure with wisdom that leads to victory.
• Reach your healthy goals and grow closer to God through the process.

This book is not a how-to manual or the latest, greatest dieting plan. Made to Crave is a helpful companion to use alongside whatever healthy eating approach you choose — a book and Bible study to help you find the “want to” in how to make healthy lifestyle changes.

Here are the links to order the books.

paperback – http://www.amazon.com/gp/product/031029326X?ie=UTF8&camp=1789&creativeASIN=031029326X&linkCode=xm2&tag=mirskidro-20

kindle – http://www.amazon.com/gp/product/B003U4UTBI?ie=UTF8&camp=1789&creativeASIN=B003U4UTBI&linkCode=xm2&tag=mirskidro-20

Consider buying the Action Plan. It’s not necessary for the book club, but it’s a really great book with a lot of great health tips. Co-Authored by Dr. Ski Chilton.

http://www.amazon.com/gp/product/B00BEICNXE?ie=UTF8&camp=1789&creativeASIN=B00BEICNXE&linkCode=xm2&tag=mirskidro-20

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Health benefits of oranges
Source Jen Reviews

Oranges are loaded with healthy vitamins, fiber, folate, potassium, copper, and calcium. This juicy, tangy, citrus fruit is a nutritious goldmine.

Besides, oranges are easy to eat and are good sources of energy boosters, so enjoying them as a snack shouldn’t be a problem for you. The healing properties of oranges are plenty and it’s one of the best fruits for immune support and a healthy heart.

Oranges are brimming with vitamin C that play a major role in contributing to iron absorption in the body. Even though iron is digested in small amounts from a variety of foods, it needs to be well absorbed in the bloodstream. Only nutrients such as vitamin C can increase iron intake.

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When looking at the ingredients, make sure to watch for sugars. Check out the hidden sugar list.

Watch now – it’s a quick video which will assist you while shopping to avoid unhealthy ingredients.

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If you stabilized during P3 then your body will easily go back to your set weight after a few days of eating clean and following the suggestions below. It is important to get your weight back down as soon as possible as your body will reset at your new weight. Although most bodies will reset in about 21 days, some can set earlier, so it’s important that you get the scale down as soon as possible.

Here are a few little choices that can help you get back on the healthy track.

Eat clean – Keep your diet clean of all foods that can effect you. Obviously, you need to put down the cookie and step away from the pie. But you also need to watch foods that can cause gains is over consumed. For some it’s dairy as dairy is very clogging to our system. For others eating a high amount of nuts can cause a gain, so if you love nuts and think you can eat them all day, think again. I can be effected if I eat too much fruit, so on my clean days, I omit fruit. Also, stay away from all starchy foods, including vegetables.

Drink lemon water – lemon water can help detox our bodies and jump start our metabolism! Here is a great quick video on this powerful beverage.

Consume Apple Cider Vinegar (ACV) which has been used as a home remedy for years for numerous reasons including including increased energy, weight loss and aiding in digestion. Here is my favorite way to get in some ACV.

Drink detox teas  – My favorites are Triple Leaf and Yogi.

Drink cranberry water  – Cranberries help detox the body, flush away fat cells and helps fight cellulite! Watch this quick video on drinking cranberry water.

Eat Dark Green Vegetables – Their high fiber content helps the body eliminate toxins and helps you lose weight. Eat at least 4 cups of dark green leafy vegetables. Raw is best, so have a nice big salad and have some spinach,  If you are cooking your vegetables, count it cooked.

Increase your protein – Protein takes longer to digest, so you’ll feel full longer and decrease the likelihood of cravings. Have protein at least 4 times during the day. Have a few eggs for breakfast and make sure you get in some protein for lunch and dinner. For a snack have a nice big healthy protein shake, and add in some spinach. Here is my Peppermint Shake recipe.

Increase your fiber – Dietary fiber is probably best known for its ability to prevent or relieve constipation, but it also keeps us fuller longer which aids in weight loss. Fibrous foods provide bulk and stimulate the release of appetite-suppressing hormones. Some researchers have calculated that if Americans doubled their intake of fiber, they could cut about 100 calories from their daily diet – which could shave off 10 pounds of yearly weight gain. (WebMD.com) Try and load up with fiber in the morning as it helps you stay full throughout the day. Read more on fiber here.

Take a walk – Try and get in 20-30 minutes ever day. We recommend light exercise to start such as walking or yoga. Rebounding and similar exercising such as jumping jacks, etc. help break up stored fat cells so they can be released!

Get good sleep – Researchers say that how much you sleep and quite possibility the quality of your sleep may have an effect on our hormonal activity tied to the appetite. If you don’t get good quality sleep, your body struggles to keep up and can effect weight loss.

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We have all heard about the need for fiber in our diets, but do we really know what it does and why we need it?

Fiber is a type of carbohydrate that passes through the digestive tract unchanged. It is not broken down and utilized by the body and is found only in food that comes from plants.

Glucomannan- Promotes feeling of fullness, regularity and healthy cholesterol levels, high potency source of fiber, supports healthy cholesterol balance, promotes a feeling of fullness, excellent addition to a sensible, weight loss program, helps normalize blood sugar level. According to the famed Dr. Oz, it’s “one of the best ways to control your hunger,” “the best appetite suppressant,” and “nature’s skinny sponge.”

It is essential for cleaning out our body – performing such monstrous tasks as lowering blood cholesterol, stabilizing blood glucose levels by slowing glucose absorption and promoting regularity. It can also prevent gallstones and kidney stones and prevent diverticular disease.

Increasing fiber intake could help you lower your risk of cancer and heart attack as well as managing high blood pressure, cholesterol and diabetes.

A good diet should contain 25-30 grams of fiber as suggested by The American Heart Association and the National Cancer Institute. The average American consumes less than half of that.

Many people are unable or unwilling to change their eating habits for any number of reasons, so one option to obtain the necessary fiber is supplementing with Glucomannan.

Glucomannan is a soluble, bulk-forming fiber that comes from the Konjac Manna Root, a type of yam that grows in Asia. When mixed with water, Glucomannan forms a soft gel which speeds up the passage of food from your body.

It offers benefits to those seeking to lose weight, as well. It creates a feeling of satiety or fullness through its water-binding effects. Fiber is a tool that may help achieve and maintain your optimum weight.

Please note that when beginning a fiber supplement, start slowly and increase as intestinal discomfort may occur from adding too much too quickly.

Important drink 8 oz of water when supplementing with Glucomannan.

More information on Glucomannan is available now  Click here!

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Certain foods become healthier when eaten together. Many vegetables are fat-soluble, which means your body absorbs their nutrients better when you eat a little fat with them. The more nutrients your body absorbs, the less hungry you will be. It also helps lower any sugar cravings!

So, every time you eat a salad, check to make sure you have some fat along with it!

For P2 – use  MCT oil in your salad dressings or just drizzle it over the salad. (best place to buy for the best price)

For P3 – Sprinkle a little goat cheese over your salad, top with  sliced avocado, seeds or nuts. Make a salad dressing using extra virgin olive oil, MCT oil, or even a little buttermilk. Little Choices Matter’s Heavenly Ranch or Creamy Avocado Dressing are great healthy fat additions to your salad.

Remember – no FAT FREE SALADS!! It will all help make you healthier and slimmer.

Here are a few Recipes

Download our P2 Guide for a whole page of recipes.

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Primal Blue Print

The Primal Blueprint is a simple, flexible plan to help you look and feel your best without struggling or suffering, by adapting the simple lifestyle practices of our hunter-gatherer ancestors into modern life. Sisson presents the compelling premise that you can reprogram your genes in the direction of weight loss, health, and longevity by following 10 immutable

Weight loss is largely about insulin; moderate your production by eliminating sugar and grains, and you will lose the excess body fat you desire even while eating delicious, satisfying foods. Plus you will improve your energy level, reduce inflammation, and eliminate disease risk. Eating meat, eggs, and a generally high-fat diet not only is healthy but is the key to effortless weight loss, a healthy immune system, and boundless energy.Slowing down your typical cardiovascular workouts, and incorporating brief, intense strength sessions and occasional all-out sprints can produce fitness benefits far superior to workouts that are longer and more grueling-and can eliminate the risk of burnout.

Click here to get your book and join us!

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