This beautiful fruit is loaded with  anti-oxidants and vitamins—especially A, C, E, K and B complex vitamins. Mangos are also high in fiber and contain calcium, potassium and copper. Even though they are low in fat, they contain those all important omega-3 and omega-6 fatty acids which have numerous benefits for improved health.  

Just because mangos are higher in natural sugars than many other fruits, that doesn’t mean you shouldn’t eat mangoes, even if you or your loved one is diabetic. In fact, studies indicate that eating mangoes can help prevent diabetes and help prevent the complications that seem to come with diabetes.

Look at all the reasons to include mangos in your diet:

Mangos contain a relatively unknown substance called mangiferin. While it may not be a common component of mangoes, mangiferin’s benefits are many. This substance is known to have anti-viral activities, which is important for all-around health especially during cold and flu season.

Mangiferin has been shown to have beneficial effects on gastrointestinal health, Type 2 diabetes and cardiovascular health, and may have anticancer properties. It’s also known to have anti-inflammatory benefits which will help with weight loss.

What’s more, acccording to research, phytochemicals in mangoes have been proven to suppress fat-producing cells, indicating that mangoes can be good for reducing weight.

Mangiferin is also known to help control and even lower blood sugar levels as well as help stabilize and support blood vessels. Mangiferin may very well work via the same types of cell receptors that the diabetic medication glitazones do. This is really important for those with diabetes. (learn more)

Recent research has indicated that mangiferin may also affect certain enzymes that can positively influence the metabolism of blood sugars and to protect against fatty deposits in the liver. Did you know that our liver has over 500 functions in our bodies? Including clean toxins out of our bodies. When we don’t take care of our liver, it won’t work at the capacity God created it to do. Our liver is the body’s main fat-burning organ so we need to keep it clean if we want to be healthy and maintain a healthy weight.

It’s no wonder, mangoes are a healthy fruit choice! Serve them diced or juice them or add to a smoothie. You may also want to mix them into fruit salads, chia puddings or make a fruit bar.

The post Sweet Mangos for Detoxing & Weight Loss appeared first on Little Choices Everyday.

It’s that time of year where hydration is so important! We all know we need to drink water throughout the day, but water can be boring! Am I right? Here’s a few tips on how you can make water taste better so you drink more of it!

I often start with a little fresh lemon juice and then add in the bonus ingredients as desired. Whenever possible use fresh lemons, not artificial lemon juice. I freshly squeeze them and freeze the juice in small ice cube trays. It makes it easy to pop one in my water throughout the day.

Drinking lemon water consistently throughout the day, is one of the best things you can do for your body. Lemons are high in Vitamin C which aids the immune system but it will help with hydration, digestion, detoxification, and supports weight loss.

Your water choices matter!

Whenever possible, use a quality bottled water or in-home filtration system. (Fiji is best).

Spring water comes from an underground source and has been filtered by the earth in ways we do not completely understand and far exceeds the purifying process than any man invented.

Purified water is water that comes from any source, but has been processed to remove any chemicals or contaminants—which has its advantages and disadvantages. The advantages are that potentially harmful chemicals may be taken out but the disadvantage is that the beneficial minerals that fresh water offers may be taken out as well.

These “add-ons” help us drink more water AND detox our body at the same time!

• A splash of unsweetened cranberry juice
• Ginger, Lemon and raw honey (Recipe)
• A splash of Acai juice or other 100 percent fruit juice (no added sugar)
• Slices of citrus fruit – oranges, limes and lemons
• Muddle sprigs of mint or other herbs (lemon balm, basil, etc)
• Fresh or frozen berries – strawberries, blueberries, etc.
• Slices of cucumber
• Pineapple chunks or slices (best when soaked for over 2 hours)
• Orange slices or juice from an orange
• Frozen clementine slices
• Flavored ice cubes (made from watermelon, orange, lime, coffee, berries, etc.)
• 1/8 tsp. sea salt and/or a few drips of Trace Mineral Drops will help your adrenals and increase hydration
• Tea – brew black, green, white, or flavored (i.e. passion fruit) then chill or serve over ice. I love to mix tea and Aha Peach for a delicious ice peach ice tea.
• Lemonade Stevia or other stevia flavor of choice
• Make it bubbly by adding some sparkling water

It’s so easy to establish a great water intake routine! Have your favorite items handy so you can enjoy water and stay hydrated! We would love to know your ideas! Post them in the comments below!

The post 15 Tricks to Add Flavor to Your Water  appeared first on Little Choices Everyday.

These tasty berries are more than a holiday must-have. They are a superfood that should be consumed all year long!! 

Thought that the only function that cranberries have is to prevent UTI? Cranberries give more benefits than you think! 

Cranberries are full with vitamins including C and E and gives rich anti-oxidant properties.

These amazing berries also cleanses accumulated wastes from the lymphatic system, and helps to clean up cellulite. As it cleans toxins out of the liver, it flushes out the stored fat cells. BAM!

Yes! May reasons to consume cranberries:

* Reduces inflammation
* Detoxes the liver
* Helps reduce body mass index  
* Eliminates water retention
* Flushes stored fat cells
* Reduces cellulite
* Boosts immunity
* Improves digestion
* Supports collagen production 
* Slows down cancer progression
* Reduces the risk of cardiovascular disease
* Good fiber intake

The best way to consume cranberries daily is make a big pitcher of cranberry water. Make sure you consumer juice without added sugars. Here are our recommended brands. RJ Knudsen and Lakewood.

Cranberry Water

• 56 oz. filtered water
• 8 oz. cranberry juice (unsweetened)
• 3/4 c. fresh-squeezed orange juice
• 1/4 c. fresh-squeezed lemon juice

Mix, chill, and drink throughout the day.

Gluten-free & Dairy-free Blueberry Cranberry Muffins

• 2 cups almond flour
• 2 eggs
• 1/4 cup maple syrup
• 1 tsp pure vanilla extract
• 2 tablespoons lemon juice
• 2 tablespoons avocado oil
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 1/2 cup blueberries
• 1/2 cup cranberries

In a medium bowl, whisk together the eggs, maple syrup, vanilla extract, lemon juice, and oil. In a separate bowl, mix the dry ingredients.

Add the wet ingredients to the dry ingredients and stir to combine. Gently fold the berries into the batter. 

Spoon the batter into the muffin tins until each is 3/4 full.

Bake at 350 for20-25 minutes until the tops are golden brown and you can insert a toothpick into the center and have it come out clean.

Cranberry Almond Breakfast Quinoa 

Perfect for cool mornings of Fall and Winter!

1  cup quinoa, rinsed
2 cups water
1 tablespoon olive oil
1/4 cup slivered almonds
1/2 cup dried cranberries
2 tablespoons pure maple syrup
1/2 teaspoon finely grated orange zest
1/2 teaspoon ground cinnamon
1/4 cup fresh ricotta (optional)

In a small saucepan, cover the quinoa with the water and bring to a boil. Cover and cook over low heat until the water has been absorbed and the quinoa is tender; about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.

In a medium skillet, heat the olive oil. Add the almonds and cook over moderate heat, stirring a few times, until golden brown, about 2 minutes. Add the cranberries, maple syrup, orange zest and cinnamon and stir well until heated through.

Add the quinoa to the skillet and stir gently to incorporate the almonds and cranberries. Top each portion of quinoa with a tablespoon of ricotta and serve.

The post The Year-Round Reason to Consume Cranberries appeared first on Little Choices Everyday.

Ginger and lemons are some of the most important tools God gave us from His garden to help our bodies heal and thrive.

Ginger’s antispasmodic properties come from its more than 60 trace minerals, well over 30 amino acids and more than 500 enzymes and coenzymes all working together. It’s so amazing!!

Lemons are ultra hydrating and electrolyte-producing and are considered a top source of mineral salts and trace mineral salts. They are loaded with vitamin C and creates alkalinity in the body to help prevent the growth of any kind of cancer. Lemons are also amazing cleansers to the liver, which is why we include it in our natural cleansing plan.

Begin your day with this drink to help flush out the toxins in the liver, our main fat- burning organ as well as give your body the hydration it needs to begin your day.

Drink as an afternoon pick-me-up or sip throughout the day!

Lemon Ginger Water

• 1-2 inches fresh ginger
• 2 Cups water
• 1/2 lemon, juiced
• Stevia, to taste

Peel and grate the ginger. Add to the water and let it steep for at least 15 minutes. (I like to do longer, and often refrigerate them in the water overnight.)

Here are a few ideas on how to prepare your ginger:

• Put your ginger in a garlic press – it’s like a little mini juicer.
• Thinly slice ginger and add to a pot of boiling water. Turn off heat and let it steep for at least one hour, overnight, if possible. Strain to remove ginger chunks and put any leftovers in a sealed container in the fridge. (I use a Mason jar.)

The post P2 Refreshing, Hydrating and Cleansing Water appeared first on Little Choices Everyday.

Although beet juice is not commonly found on restaurant menus, it’s fast becoming a beverage that should be part of our daily menus. Beets are a dynamic little plant stuffed with nutrients.

Beet juice has a number of benefits and can boost your energy levels. full of antioxidants, vitamin C, folate, potassium, and fiber.

I’m not a huge fan as I feel it has an “earthy” flavor, but I have found a number of ways to add it into my daily diet, which I write about – Read Post.

Beet Juice: one little thing you can do to make a difference!

First let’s cover the why we should drink it every day:

Beetroot juice is one of the richest dietary sources of antioxidants and naturally occurring nitrates. It also:

• Detoxes the liver – our main fat burning organ
• Boosts the immune system
• Boosts our energy levels
• Increases brain blood flow
• Fights inflammation
• Helps to cleans out our colon
• Improves our blood flow
• Lowers our blood pressure
• Gives you healthy and glowing skin
• Wage war against cancer cell growth, especially colon, pancreatic, breast and prostate cancer
• Balances oxygen use and increase stamina while working out

That that you know why, here’s how: Read Post.

The post Beet juice benefits and why YOU should drink every day! appeared first on Little Choices Everyday.

Green tea alone is very beneficial and offers a wide range of health benefits. Adding ginger & lemon increases healthy benefits, helps boost the Immune System and helps you lose weight.

Green tea – contains polyphenols like flavonoids and catechins, which function as powerful antioxidants in our body. Studies show green tea can boost the metabolic rate and increase fat burning in our body.

Ginger –  helps ease indigestion as well as reduce gas and bloating. The spicy component of ginger can also rev up your internal fire along with upping your metabolism.

Lemon – contains phytochemicals which help stabilize the catechins. This will help restore the good enzymes that drinking green tea may destroy.

Ginger Lemon Green Tea

• 2 cups water
• 2 green tea bags
• 1 lemon, juiced
• 1 tsp fresh ginger, peeled and chopped
• 1/8 tsp cinnamon
• 1/8 tsp turmeric
• 1/4 tsp honey

In a pot over medium heat bring the water, green tea bags, lemon juiced, chopped ginger, cinnamon, tumeric and honey to a boil. Once boiling turn down to a simmer for 4-5 minutes.

The post Ginger Lemon Green Tea for Weight Loss appeared first on Little Choices Everyday.

Apple Cider Vinegar improves digestion and adds soluble fiber, which assists in the reduction of excess weight. It can also help eat up the starches when you eat grains and helps block the absorption of calories.

There are a number of flavored variations on the market but make sure you check the ingredient list and use organic. Drink 1 ounce 20 minutes before each meal.

Regular Apple Cider Vinegar all by itself may be less than desirable but now you can drink it on a regular basis in this yummy recipe.

Apple Cider Vinegar Detox Drink

• 8-10 oz. water
• 2 tsp. Raw, unfiltered Apple Cider Vinegar
• 1-2 tsp. freshly-squeezed lemon juice
• 1/4 tsp. ground Ceylon cinnamon
• 8-10 drops of liquid stevia, to taste

Serve hot or cold.

Variations: Ceylon cinnamon is one of the best spices for balancing blood sugar and is highly recommended but you can also use cloves, nutmeg, allspice, pumpkin pie or apple pie seasonings.

Cayenne pepper has been shown to drop blood pressure and increase metabolism but be careful not to do too much, especially if you have gastrointestinal issues.

Flavored Stevias make this beverage extra yummy. Try Lemonade or Pumpkin Spice.

The post Apple Cider Detox Drink for Detoxing and Weight Loss! appeared first on Little Choices Everyday.

Green tea contains flavonoids, which may reduce the risk of a cold and strengthen the immune system. Flavonoids are a type of antioxidant, and all-important in combatting COVID as well as other colds.

Green tea is a good source of L-theanine, an amino acid that may aid in the production of germ-fighting compounds in your T cells.

Grab a nice warm mug of green tea and help combat COVID!

COVID Tea (Prevention and Control)

This special tea rebuilds your immune system and is a great anti-inflammatory remedy. It is effective for coughs, sore throats and colds, fever, and flu-like symptoms..

• 3 cups distilled water
• 12 large pieces of organic turmeric root, sliced thin (skin on)
• 3 inches ginger root, sliced thin (skin on)
• 1 bulb garlic clove, peeled and crushed
• 1/2 cup calamansi juice or lemons juice

Boil water and add turmeric, ginger, and garlic. Turn off the heat and add the calamansi or lemon juice. Cover and steep for at least 15 minutes. Let it cool.

The post P2 Tea to Help Combat Colds and Reduce Inflammation appeared first on Little Choices Everyday.

If you’ve ever found bliss in a bite of chocolate or smiled when someone offered you a french fry, then you know food can make you happy. But while it’s true that your favorite treat may give you a brief emotional lift, sustained mood-boosting brainpower can only come from a consistent supply of nutritious foods.

Recognizing the difference between a quick jolt of cookie-fueled joy and the positive effects of long-term nutrition for brain health is essential. Researchers have been taking a closer look at how food can impact your mood and future cognitive function, and they are finding that what you eat does make a difference.

Just like the consumption of spinach can have a significant effect on our mood. It contains certain compounds that can affect our brain and can light it up.

Did you know deficiency of magnesium is linked with a greater risk of depression and anxiety and low levels of serotonin? We need an adequate level of serotonin—it is essential for the body and it is the critical hormone that stabilizes the mood.

Thankfully, spinach contains high amounts of magnesium which increases the serotonin level in the body and thus reduces the risk of depression and anxiety. 

Besides treating depression, spinach has other benefits too.

• Prevents cancer
• Promotes weight loss
• Improves vision
• Has anti-inflammatory properties
• Control blood sugar
• Promotes good bone health
• Encourages energy for your body
• Helps detox the liver

Add it to your smoothies, soups, casseroles, meatloaf, or sauté  it up in your favorite cooking oil and sprinkle with seasonings.

Would it be crazy to ask you to help others? Tell them how you get your spinach in your diet? Tell them in the comments below!

The post See Significant Mood Changes with Spinach appeared first on Little Choices Everyday.

We all know that when we don’t get enough sleep, we usually feel tired and irritable the next day, and that having a good night’s sleep makes us feel better. That is partly because sleep reduces stress. Our bodies produce less stress hormones while sleeping. All hormones and chemicals that govern our body are affected by sleep – even the hormones that control our weight. Depression and the lack of serotonin (hormone) due to lack of sleep is another issue.

As the body releases toxins during a detox, you can begin to feel irritable and tired. This may be your body’s way of asking you for some extra time of rest.

Sleep allows energy to be directed towards the body systems that work overtime during detoxification. It allows the millions of cells that are broken down each day to be repaired or restored as your body is healed in the process.

Sleep is imperative for brain detox. Although it sounds crazy, your brain needs time to not think about all the things that you worry about and process all day every day. It gives it time to file memories and relax and actually “take out the trash” that builds up from neural activity throughout the day.

In order to get a good night’s sleep, take care to make your bedroom a sleep haven.·

• Avoid caffeine or heavy meals too late in the day
• Establish a sleep routine with consistent sleep and wake times
• Turn off (or even remove) all electronics that disrupt sleep – this means saying no to tv, cell phone, tablets, etc. that emit blue light. Avoiding them for 1-2 hours before trying to sleep will help your ability to sleep and improve the quality of sleep, as well
• Wear an eye mask to block out light
• Use room darkening shades or blinds to make your room as dark as possible (consider putting something in front of your alarm clock if it shines brightly.)
• Diffuse calming essential oils like lavender to promote a sound sleep
• Keep the room a moderate to cool temperature to prevent sleep interruptions
• When you do wake up, try using dim lighting so that you can fall back to sleep more easily.

The post Sleep for Body and Brain Detoxification appeared first on Little Choices Everyday.

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.

The post The Many Benefits of Tart Cherry Juice appeared first on Little Choices Everyday.

Watermelon is a great treat for the whole family and a major thirst quencher on a hot summer day. It is composed of 92% water, which helps to flush out your system. This makes it a good fruit choice when detoxing.

Also watermelon is a key source of lycopene, which may help reduce the risk of several types of cancer, especially prostate cancer.

Watermelon is also packed with a giant dose of glutathione, which helps boost our immune system. It’s is high in Vitamin C and Vitamin A as well as rich in the B vitamins necessary for energy production. And don’t forget it has magnesium, and potassium, all good reasons to eat up a slice.

It does contain more natural sugar than most fruits, so don’t go overboard on this healthy fruit! It’s a great treat and perfect for your summer barbecue—why not at about 50 calories a cup? Especially if it may help keep you from eating things that aren’t healthy.

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