Did you know that you must eat fat, to lose fat? Of course, it must be the right type of fat! Fats like avocados, butter, coconuts, meats, fish, nuts, seeds and olives are not only delicious, they provide essential benefits to help your body function properly, improve your vital immune system, aid in heart disease, reduces inflammation, and helps balance your hormones.

Without adequate amounts of dietary fat, you can become deficient in many important vitamins and minerals as they are not absorbed into our system. And we need the fat in order to utilize the protein. Without fats, the important nutrients in your other foods will not be absorbed and will be lost. It’s why I am not a fan of low fat diets.

Avocados are full of heart-healthy, monounsaturated fat and one of my favorite healthy fats for weight loss.

They are high in fiber and very low in carbs – two attributes that promote weight loss as well. 

Avocados contain over 20 vitamins including vitamin E which is something we need in order to keep burning fat all day long.

When you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!

Two tablespoons of avocado has just 50 calories and 4.5 grams of fat, 4 grams of which are unsaturated.

But it’s not just for weight loss. When it comes to boosting nutrition and preventing diseases, avocados pack a good punch. The anti-inflammatory properties in avocados have been known to decrease the risk of cancers and improve health conditions! But wait, there’s more… 

Avocados …

For the skin:
The nutrients – the healthy monounsaturated fats found in avocados contribute to healthy skin. These nutrients moisturize your skin and smooth out wrinkles. They also protect you when you are in the sun—a natural sunscreen!

  For the heart:
Avocados are high in potassium—and essential nutrient. Potassium is known to lower blood pressure and reduce the risk of heart disease, stroke, and kidney failure. 

For the joints:
Avocados contain high-levels of phytosterols, antioxidants, and omega-3 fatty acids, which have an anti-inflammatory effect and may reduce arthritis-related pain.

For the eyes: 
Avocados are an excellent source of the phytonutrients lutein and zeaxanthin. These phytonutrients may reduce the risk of developing age-related cataracts and macular degeneration.

For the gut:
Avocados contain high-levels of fiber which can improve regularity and overall gastrointestinal health.

So go ahead! Eat it right from the skin or mix it up! The possibilities are endless!

• Spread some on your bagel then top with a fried egg
• Slice some and toss on your salad
• Make a Creamy Avocado salad dressing
• Make Holy Heathy Guacamole 
• Avocado makes for a great substitute for mayonnaise
• Slice it up and add to a turkey sandwich
• Mixed in with tuna for a salad or sandwich
• Mix in your favorite Chile or Black Bean Soup
• Make a salsa – chopped avocado, black beans, corn and chopped onion 

If you don’t eat the whole fruit, you can store it for later. To keep fresh longer, slice it and leave the seed in half of it. Use what you need then place the pieces back together and wrap tightly in saran wrap. 

The post Avocados: A Weight Loss Favorite Healthy Fat  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.

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.

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.

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Steak Day Instructions:
It requires abstaining from all food until the evening meal. You may drink water, tea, and coffee anytime and in whatever quantity you desire, but you do not eat anything until dinner. In the evening eat a huge steak with only an apple or a raw tomato. You can have butter and any other fat with your meal on this day.

Doing a steak day on the day in which a gain is registered, the next morning brings about an immediate drop of often over a pound.

The post Steak Day on phase 3 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.

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)

The post Importance of Magnesium appeared first on Little Choices Everyday.

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.

The post When to start your round? appeared first on Little Choices Everyday.

Stuffing/Dressing with Gluten/Wheat Free Bread (Phase 3-4)

Many American’s are going wheat and gluten free.  The most readily available brand is Food for Life. One of my favorites is the Paleo Bread from Julian Bakery. Some Whole Food stores carry Julian Bakery breads in their freezer section.

5 cups cubed Gluten/Wheat Free bread
1 c. chopped onion
2 Tbsp. Coconut oil
3/4 c. chopped celery
2 1/2 tsp. dried sage
1 1/2 tsp. dried rosemary (optional)
1/2 tsp. dried thyme
1 Tbsp. Signature Blend Spice
1 c dried cranberries (optional)
1/3 c. minced fresh parsley
finely chopped turkey giblets
3/4 c. turkey stock
4 Tbsp. butter, melted

In a large skillet, cook the onions in oil over medium heat, stirring until lightly browned. Add the giblets, celery, sage, rosemary, and thyme; cook, for 2 minutes while stirring occasionally. Spread the bread cubes in a single layer on a large baking sheet. Bake for 5 to 7 minutes at 350, or until lightly toasted. Transfer toasted bread cubes to a large bowl. Pour giblet mixture over bread in bowl. Mix in chopped apples, parsley, and liver. Drizzle with turkey stock and melted butter, and mix lightly. Spoon into turkey to loosely fill.

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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.

The post Always Pack an Orange appeared first on Little Choices Everyday.