Weigh Yourself: Wake up, go potty, weigh yourself, and track it on your tracking sheet. This is EXTREMELY important to your success!  Weigh and track everyday!  You should measure as frequently as you like and track this, as well, and we recommend at least weekly.  We all need to be reminded it’s Pounds and INCHES!   Below is a sample of the Simeon’s daily diet plan.

How to Take the Drops:
During load, you will want to let your body adjust to the drops in your system if it is your first round. Load by taking .50 ml 3x a day for the first 2 days and then increase to .75 ml 3-4 x a day. Place the drops under the tongue and hold for 2-3 minutes and swallow. Do not eat or drink anything for 10 minutes before or after. This dose may need to be increased as needed to .75 4x a day. Everyone has a happy dose where they are only hungry around mealtimes so don’t be afraid to adjust it. If you need any help with dosing or have questions please email.

Dr. Simeons states that the first three days are “ineffective” and that you will need to start your weight chart from the 4th day.

“We distinguish between the first three injections (doses), which we call ‘non-effective’ as far as the loss of weight is concerned, and the subsequent injections given while the patient is dieting, which we call “effective”. The average loss of weight is calculated on the number of effective injections and from the weight reached on the day of the third injections (dose) which may be well above what it was two days earlier when the first injection was given.”

Breakfast:
Coffee/Tea/Water. 1 tablespoon of milk per day. Use stevia for sweetener. If you need to eat, you can have one of your fruit choices. During the first week, you can even add in some egg whites in the morning. You will experience some cravings the first 4-5 days and the egg whites will help. Adding supplements also will help with cravings. Magnesium, calcium and L-glutamine are recommended.

Only 2 fruit servings are to be eaten in a day but can be spread out throughout the day as snacks.

Lunch:
100 grams (weigh raw) of lean beef, veal, chicken (boneless, skinless breast only), sea bass, flounder, sole, halibut, other fresh white fish, lobster, crab, or shrimp.
One vegetable – spinach, chard, beet greens, lettuce of any kind, tomatoes, celery, fennel, onions – white, yellow, or red, red radishes, cucumbers, asparagus, or cabbage.
1 Grissini or Melba Toast

Snack:
One serving of fruit (orange, apple, 1/2 grapefruit, 10-12 large strawberries or 1.5 cups sliced)

Dinner: same as lunch but always vary your choice of foods to keep a variety.
100 grams (weigh raw) of lean beef, veal, chicken (boneless, skinless breast only), sea bass, flounder, sole, halibut, other fresh white fish, lobster, crab, or shrimp.
One vegetable – spinach, chard, beet greens, lettuce of any kind, tomatoes, celery, fennel, onions – white, yellow, or red, red radishes, cucumbers, asparagus, or cabbage.
1 Grissini or Melba Toast

Track Calories: You must track calories and get as close to 500 as possible. This requires more veggies. Choose your two protein sources for the day and fruits and make up the rest of the calories in vegetables.  Going under 500 calories causes stalls and hunger issues. 

Drink plenty of water and tea throughout the day. You are allowed 1 whole a lemon a day and seasonings of choice. Be sure to read our post on seasonings and teas.

The post Daily Do’s – A Sample of a Day in Phase 2 appeared first on Little Choices Everyday.

Shrimp provides nutrients such as vitamin B12, vitamin E, niacin and omega-3 fatty acids. Shrimp is also low in saturated fat making it a great dish to lose weight.

P2 Garlic Shrimp

• 100g shrimp (peeled & deveined)
• 4-6 cloves minced garlic
• 2 Tbs chicken broth or 2 Tbs MCT oil
• Himalayan Pink Salt and pepper, to taste
• Chopped basil

Heat nonstick pan over MED-HI heat. Mix of the broth with pepper, minced garlic, and other spices. Add to pan.
Cook less than a minute. Be sure not to burn the garlic. Add shrimp. Cook 3 minutes. Top with basil and serve.

Grilling instructions:

Preheat the grill to medium.
Grill shrimp for three to five minutes, until pink and curled. Be careful not to overcook. Larger shrimp take longer than smaller ones, of course! While cooking, baste shrimp with mix from above.

The post P2 Garlic Shrimp for Entree or Holiday Appetizer appeared first on Little Choices Everyday.

Your body eliminates about a third of its toxins through the skin. That means that leaving the dry skin in place is also leaving the toxins in place. Dry brushing simply removes the outer layer of dry, dead skin to make way for the new cells. It is essentially just helping your body out.

Follow these easy steps:

1. Purchase a long-handled brush with natural bristles.

2. Get naked. Or nekkid. Or nakey. However you say it. You will want to stand in the shower or tub to catch the dead skin…kinda gross, but you’re welcome for the heads up.

3. Starting at your feet and working upwards in long, smooth strokes, brush towards your heart and overlap a little bit of each previous section with the next stroke. The first couple times you do this, it may feel like sandpaper because you are not used to it. Do not scrub or harm yourself. These strokes are to remove a layer and to stimulate your lymph. Tender areas require less pressure. You will figure that out quickly.

4. Continue moving upwards. Some areas to focus on are thighs, booty, elbows, backs of arms (where there is sometimes chicken skin), and your back.

5. Do your best. Just remember that if you see dry skin floating around, you’re helping your body out and it will thank you.

6. When you finish brushing, you will want to hop in the shower. Some people recommend alternating hot and cold water to stimulate blood flow. This is your call. The hot will feel hotter after you remove a layer of skin.

7. After showering, pat dry and apply a healthy moisturizer like coconut oil or MSM lotion.

8. Repeat daily.

The post Eliminate toxins and generate new and healthy skin cells! appeared first on Little Choices Everyday.

The problem is, these final 7-10 pounds can be the most stubborn and most frustrating of the whole endeavor. There may be many ups and down – physically, emotionally, and, sadly, on the scale readings. Here are some helpful hints for this exciting – yet trying – time.

Stay on protocol – and I mean the original Dr. Simeons protocol. Your body will be more finicky than ever and this is not the time to experiment with green beans and broccoli. This is the final stretch. Stay POP (perfect on protocol). You can do this!

Squelch boredom with variety. If you always eat lettuce with your chicken breast, try spinach. If you usually eat spinach raw, try it cooked. Add more spinach with your strawberries in a smoothie form. Cheating is not a good idea when you are this close to goal.

Keep good records. Document all of your food and drink intake and write down your beauty products. This will be imperative when seeking help from the administrators in the Facebook support group.

If you are on protocol and haven’t joined the group, then that is another helpful hint. Click here to join. If you need help, ask! We have seen so many through this program and can and will help you!

Some other useful options:
-Take detox baths. Find those instructions here.
-Drink detox tea (Yogi and Triple Leaf brands are great)
-Be sure and stay hydrated! Increase water intake if necessary. It helps flush out the fat, plus helps you feel full faster.
-Warm lemon water in the mornings is known to boost metabolism and help your liver perform at its best.
-Increase your intake of green leafy vegetables – especially spinach. Raw spinach is best but if you struggle with the quantity, you can lightly saute it.
-Keep your food clean and whole. Make your own broths instead of buying it, and use fresh tomatoes in lieu of canned. Even salad mixes can contain starches to prevent browning. Buy the head of lettuce and start from scratch to prevent these issues. Your body may be battling to hold onto these final pounds.
-Take short walks and stay moving. A little more activity may help.

You may need to increase your protein toward the end as you may suffer from protein deficiency. Hunger and weakness, even after altering dosage, tend to be the two biggest signals of needing to increase protein when you are on your final round.

Also remember to be sure to double check any supplements you may take for hidden sugars. Ask an administrator if you have questions on which supplements may be helpful.

Body lotions can also be troublesome. Although some people continue to use their normal products and still have success, some lotions and shower gels and other products can limit losses. If you are stuck, this is something to consider. Coconut oil is a safe moisturizer for most participants if your skin is screaming for moisture.

Enjoy this time and realize that your body is working hard. This is a wonderful time to realize that, although it isn’t always easy, it will be worth it. You are doing something great for yourself and getting healthier. Enjoy this time and relax. Stress less and realize this is all part of the journey.

Support is key, so if you have a problem or questions make sure you ask one of us for help. Let the process work with you, have patience and ENJOY reaching your GOAL!

The post Your Final Round appeared first on Little Choices Everyday.

Strawberries are a summer favorite because they are at the peak of ripeness. They make a light and refreshing addition to a salad, too!

Try this recipe for a yummy Strawberry & Cucumber Summer Salad.

Ingredients:
1 whole cucumber
Sliced strawberries
1 serving strawberry vinaigrette (see below)
Fresh ground white pepper
Stevia to taste

Directions:
Slice strawberries and cucumber. Toss with strawberries, dressing, stevia
and pepper to taste. You can also add fresh dill, fresh mint, ground cumin, or sweet paprika to taste.
Allow to marinate for at least 10 minutes.

Strawberry Vinaigrette

Ingredients:
Strawberries
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste

Directions:
Combine all ingredients in food processor. Puree until smooth. Pour over
fresh arugula or green salad. Garnish with sliced strawberries and freshly
ground black pepper. Variations: use as a marinade or sauce for chicken.
Makes 1-2 servings (1 vegetable, 1 fruit)

The post P2 Strawberry & Cucumber Summer Salad appeared first on Little Choices Everyday.

Vitamin B6 is a powerful little vitamin that affects both physical and mental health. It is very important in so many functions within our body like mood, hormone regulation, and even fat and protein metabolism. That is one reason we have chosen to offer it independently from the B-Complex formulation.

B vitamins are essential to skin and eye health, metabolism, and nerve function, and B6, also known as pyridoxine, is no exception.

It is a water-soluble, behind-the-scenes vitamin, quietly connected to the smooth operation of the cardiovascular, immune, digestive, nervous, and muscular systems. It is involved in the production of neurotransmitters (allowing intercommunication among brain and nerve cells), balancing blood sugar levels, energy production, and blood flow. It can even improve your mood, help with PMS, and create antibodies that our immune system can use to protect us. It is a pretty vital vitamin!

Although an actual deficiency in B6 is rare, the symptoms are depression, anxiety, confusion, muscle pain, low energy, PMS and even anemia. Some studies show a B6 deficiency connection with seizures, migraines, rheumatoid arthritis, and Alzheimer’s.

Some medications may increase the need for B6 supplementation – like oral contraceptives, estrogen therapy, and antidepressants. Diuretics and drugs in the cortisone family can block the absorption of B6.

B6 is readily available in many common foods, but some of the best food sources of B6 are turkey, beef, pistachios, tuna, avocado and chicken. Some other sources are hazelnuts, potatoes, oatmeal, raisins, buckwheat, and walnuts.

We are happy to carry B6 both individually and in the formula for B-complex without any added hidden sugars!  You can order them here:

VITAMIN B6

B COMPLEX

Additional reading:

Dr. Axe has a very thorough article on the benefits and food sources of vitamin b6 click here.

The post Get Balanced With B6 appeared first on Little Choices Everyday.

We’re all about making life straightforward and fun, so let’s call it MSM for short.

So what is MSM, what does it do, and why do you need it? There are many reasons MSM is beneficial for our bodies, but today’s lesson will be about skin health.

Let’s talk about aging.

Our skin is comprised of 3 layers – the epidermis, dermis, and hypodermis. The dermis is where the connective tissue is contained; Collagen is a type of connective tissue and, essentially, it gives our skin its strength. Aging and wrinkles appear when our skin loses its strength or when there is a decline of collagen. This happens naturally with age, and can be exacerbated by too much UV exposure, poor nutrition, environmental toxins, or even just personal stress.

Let’s dissect the word methylsulfonylmethane. See the “SULF” in there? That stands for sulfur. Our brand of MSM is created by distillation, so it is very pure and contains a trademarked, patented product called OptiMSM, which is 34% sulfur.

Sulfur is an element that is necessary for our bodies to help maintain this pliancy or strength in our skin by assisting in the maintenance of collagen levels in the ______. If you said dermis, you’re right! You’ve been paying attention!

Sulfur is responsible for holding the collagen bonds together for healthy, firm, strong, and pliant skin.

If that isn’t enough of a benefit, read on.

Sulfur is also required for the production of glutathione which is an antioxidant known for protecting our skin and providing a healthy skin defense. OptiMSM will actually increase the amount of glutathione in the blood plasma and drastically reduce the amount of oxidative stress in our skin cells, which means what?  LESS AGING AND WRINKLES!

So, to review, so far, we learned that sulfur helps produce collagen which is a fundamental component of healthy skin from the dermal layer, PLUS, sulfur (in the same fashion) sulfur helps produce keratin which is like a building block for the structure of hair and nails.

More sulfur means more collagen, glutathione, and keratin.

More collagen, glutathione, and keratin means healthier skin, nails, and hair, less wrinkles, and more evidence of our youthfulness shining through our radiant skin!

Little Choices Matter realizes the importance of this compound in the realm of healthy skin, graceful aging, and more (stay tuned for other “lessons” on MSM). We will come back and link to these articles when they are published on littlechoicesmatter.com.  NOW AVAILABLE:  MSM For Joints, Muscles, and Recovery

For now, we leave you with the following links for more information on OptiMSM:

More on the science behind healthy skin and OptiMSM products, click here.

More on how OptiMSM and the aging process, click here.

To order your bottle of MSM lotion or gel for topical application, or for the supplemental capsules, click here.

Use Coupon Code OptiMSM and receive 10% off your order!

These all contain the world’s purest MSM component, OptiMSM.

The post MSM Series – Part One – Skin, Hair & Nails appeared first on Little Choices Everyday.

Beat the heat with a delicious treat that is actually P2 friendly!

This delicious smoothie will help you get in your healthy greens and cool you off at the same time.

7-10 frozen or fresh strawberries
2 cups raw spinach
1/2 tsp. vanilla
8-10 drops liquid stevia
1 Tbsp. milk
ice
water

Blend and enjoy- Smoothie video demonstration click here

If you’d like to learn more about the nutritional benefits of spinach and strawberries, read on!

http://foodfacts.mercola.com/spinach.html

http://foodfacts.mercola.com/strawberry.html

The post Strawberry Spinach Smoothie appeared first on Little Choices Everyday.

It is gluten-free, low in fat, and low in sodium. It is a complete protein (which means a good source of essential and non-essential amino acids) and contains a wealth of B vitamins, including B-12 which aids in managing stress levels. Rich in folic acid, it aids in maintaining optimum cholesterol levels and is great for those with diabetes.

One tablespoon of a cup of nutritional yeast contains 22 calories, 4 grams of protein, and 2.5 grams of carbs – 2 of which are dietary fiber – so that means 0.5 grams of net carbs. So watch your portion and use as a spice in phase 2 so you are using spice calorie amounts. Use more liberally in phase 3.

Nutritional yeast is a delicious way to infuse flavor in a variety of meals and add numerous health benefits. Its nutty, cheese-like flavor has been popular for those wanting to make healthier choices. Introduce it to your diet gradually – too much too quickly can lead to gas and bloating, and nobody wants that!

One tip for using this amazing supplement is to take an old shaker bottle (like you’d use for Parmesan cheese) and fill it up and then you can spoon it out or shake it on!

Some suggestions for sprinkling on the nutrition and flavor:

• Sprinkle it in your scrambled eggs or omelets
• Add it to your soups to add creamier texture
• Blend into your favorite salad dressing recipe or sprinkle over your salad
• Sprinkle over cooked vegetables – beans, cauliflower, spinach, zucchini “noodles” etc.
• Combine with LCE seasonings for a delicious flavor boost
• Mix into meatloaf, meatballs or hamburger patties
• Add to your favorite casseroles – kids love it!
• Blend into baked goods such as muffins and breads
• Mix in cooked quinoa for an extra nutty flavor
• Sprinkle on pasta or rice dishes with dried parsley as a garnish
• Sprinkle on popcorn – probably the most popular way to eat it!
• Mix in vegetable dips to add a nutty/cheese flavor
• Top off soups with a generous shake on top

It is sold in the form of flakes or as a powder. You can buy it in the bulk section at Whole Foods or Sprouts. Order my favorite brand online here.

The post Nutritional Yeast appeared first on Little Choices Everyday.

READ THE PDF’S  LINKS BELOW FOR DETAILED DATA AND STUDIES OF MSM BENEFITS:

Cosmetic Preservatives Out!

UV Protection and More!

Earl L. Mindell, R.Ph, Ph.D has dedicated an entire book to the topic of MSM.

It’s a great pain reliever too! Video for sore tissues, muscles and joints!

What Does MSM Do For Our Skin?

• Works with Vitamin C to help cells absorb nutrients from food
• Helps you grow new skin cells and reduce scarring
• Reduces the effect of free radicals and aging
• Puts MSM back into our diet, reversing the damage of processed foods
• Aids hormone production, enzyme activity, and tissue repair
• Keeps hair glossy and smooth
• Promotes a clear, youthful complexion
• Aids in the synthesis of keratin and collagen
• Fights the root causes of acne and rosacea
• Promotes faster healing of sunburn

What is In This MSM GEL?

Methyl Sulfonyl Methane is a completely natural compound found in all living organisms. It is licensed under 9 different US patents for use in nutritional supplements and beauty products. In addition to this basic compound, you will also find the following beneficial ingredients:

INGREDIENTS: 99.9% (methylsulfonylmethane). Distilled for optimum purity. Gel base is compromised of Purified water, Witch Hazel Distillate, Optiphen, Aloe Vera, Vegetable Glycerine, Carbomer 940, Tea. Manufactured with CIT, (Compressed Infusion Technology) Patent Pending.

• Aloe Vera – Heals skin tissue and promotes re-growth
• Witch Hazel – Natural astringent, fades blemishes, shrink swollen veins, removes inflammation and puffy eyes, soothes sunburn
  
  MSM Combo Kit
  
  MSM Repair Lotion

   

The post MSM AND SKIN REPAIR appeared first on Little Choices Everyday.

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.

The post Sick on Protocol appeared first on Little Choices Everyday.

There are eight individual B vitamins and all are essential for human metabolism, growth, reproduction, general health, appetite, digestion, nervous stability and blood cell formation.

Some B vitamins help cells convert carbohydrates into glucose for energy, metabolize fat and proteins, help produce serotonin and some even lend a hand with the production and repair of DNA.

Since B vitamins are easily depleted in our bodies by sugar, processed foods, alcohol, caffeine and even stress, deficiency is common. Some signs of deficiency are: mood changes, irritability, nervousness, depression, fatigue, insomnia, headaches, dizziness, trembling, loss of appetite and sugar cravings.

Since they are water soluble and excess with be eliminated through the urine, B vitamins are safe to supplement daily within recommended doses.

Although specific B vitamins may be taken individually to treat specific issues, taking one or two of them alone improperly could cause imbalance and affect your metabolism; B vitamins should be taken together in a balanced and complex supplement.

A proper formulation can potentially lift depression, lessen PMS, reduce anxiety, and boost your energy, among other benefits.

Ultimate B-Complex formula contains all eight B vitamins plus minerals and herbs that will increase resistance to stress by relieving tension and provide support to the adrenal glands and immune system. It’s time to get happy! Click Here for B Complex formula. 

You can also get a liquid formula at Sprouts if you have that local. Always check your ingredients. B vitamins are one to almost all have some hidden sugars so choose wisely.

The post The Importance of B Complex appeared first on Little Choices Everyday.