Fall flavors are not only delicious, they are healthy. This recipe packs in a lot of nutrients perfect to boost the immune system, aid in digestion and support your weight loss journey.

This P4 Butternut Squash Fried Rice recipe is great as a side dish for lunch or dinner!

Butternut Squash Fried Rice

1 whole Butternut squash (or purchase precut)
3-4 cups Cauliflower rice, frozen or fresh

1/2 cup onion, chopped
2 garlic cloves, chopped
1 Tbsp Avocado or Extra Virgin Olive Oil
2 Tbsp vegetable broth

Skillet Seasonings: (Use as a guide and adjust +/- to your taste)
3/4 tsp Himalayan Pink salt
1/2 tsp black pepper
1/2 tsp thyme
1/2 tsp rosemary
Pinch of red pepper flakes for a kick (optional)

Toppings:
Cinnamon or DIY Pumpkin Pie Spice
Fresh Parsley, chopped
Fontina or Parmesan cheese, (optional and not pictured)

Peel the butternut squash and slice off the ends. Cut open and remove the seeds. Chop the butternut squash into 1/2-inch cubes. Toss the butternut squash cubes with healthy oil then lightly sprinkle with salt and pepper. Roast at 350 for 25 to 35 minutes.

While squash is roasting, heat oil in skillet at medium heat. Add onion and sauté until translucent. Move onion off to the side of the pan and sauté the garlic for 2-3 minutes, cook until you have a good smell to it but not burn it.

Add the riced cauliflower, vegetable broth and seasonings to the skillet and stir to mix everything together well. Cook until broth has been absorbed, stirring regularly for 1-2 minutes.

When the rice cauliflower mixture is cooked, lightly blend in the roasted butternut squash. Transfer to a plate, and sprinkle with cinnamon, pumpkin spice and fresh parsley.

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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.

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Eating healthy nourishing whole foods is essential to boosting your body’s immune system and giving it the power to do its job and FIGHT for you! You can start by removing processed foods, fried foods, white sugars, white flour, and artificial preservatives, sweeteners, and flavors! It sounds like a lot, but a little bit of label reading, and it becomes like second nature.

I used to suffer from allergies every spring and took medications daily (and nightly!). Changing my diet has alleviated many of my symptoms, and I have more energy to do the things I am supposed to be doing. People rely on me! I need to be at my best – and that begins with properly fueling my body.

For your Spring cold or allergies, focus on a WHOLE FOOD diet full of fruits and vegetables. “Eating the rainbow” is a fun way to encourage us to vary our veggies and fruits. The different colors are actually indicative of the different powerful phytochemicals in the plants that help our body!

Get back to basics – before over the counter medications were readily available, our ancestors used items found right in our pantries to help fight the common cold. These are just a few foods and beverage ideas.

Tea – a mug of hot tea will help relieve congestion of a common cold. Add a little bit of manuka honey to help soothe a sore throat. Green and black teas contain antiviral properties along with anti-inflammatory abilities to help shrink swollen tissues in the throat.

Garlic – this little wonder food contains compounds that are antiviral, antibacterial, and antimicrobial. This has also been called nature’s antibiotic – it is that awesome!

Chicken Soup – Make a nice pot of chicken and vegetable soup using numerous herbs and spices. Let it sit in your bowl for a minute under your nose so you can breathe in the steam. This will help clear out a stuffy nose. Follow this by enjoying the favorable meal of healthy vegetables and spices.

Orange Juice – Freshly squeeze some oranges for some fresh Vitamin C. You can also take Vitamin C supplements.

Red Bell Pepper –  A powerful antioxidant loaded with nutrients and containing almost three times the Vitamin C of an orange! A whopping 300% of our daily Vitamin C intake. Add to your favorite recipe or roast and enjoy.

Greek Yogurt: This yummy meal or snack contains probiotics, the healthy bacteria in yogurt, and will help build a strong immune system.

Take Vitamin D daily. Most think to take Vitamin C for colds, but Vitamin D is just as important. Being deficient can leave us more vulnerable to many illnesses – including cancer.

Don’t forget to wash your hands – wash for 15-20 seconds to remove viruses associated with cold and flu. Hand sanitizer is another alternative, although not as effective as soap and water. Try to find a natural hand sanitizer, such as Thieves or a homemade (and natural) recipe.

The post Beat Allergy Season with Nutrition! appeared first on Little Choices Everyday.

Ingredients:
Allotted quantities of white fish or shrimp
1 T of coconut oil or MCT oil
1/2 cup of cilantro
1/2 cup cabbage
1 tsp of Lemon N’ Pepper
1 tsp of Three Amigos
4 Ezekiel tortillas or other gluten free tortillas (BFree is a great product)

Sides:
Shredded Cabbage Coleslaw
Chopped tomato
Chopped onions
Sour Cream (P3)
Avocado (P3)
Salsa

Directions:
Place the fish or shrimp in a bowl and marinate with the oil, lemon pepper, and Three Amigos seasonings.  Cook the fish or shrimp on the grill or lightly saute in a pan. Cut the cooked fish into small chunky pieces.
For P2, each as “fish taco salad” by serving the cooked fish over the shredded cabbage and omit the sour cream.
For P3 or P4, heat or warm the tortillas.  Add a light base of sour cream and then add your fish, cilantro, onion, and shredded cabbage.
Add salsa if desired.
They are delicious and easy to make!

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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.

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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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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.

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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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