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.

Probiotics are a beneficial bacteria with a long list of benefits. They support digestion, keep you regular, boost your immune system, and promote overall health.

Probiotic yogurt supplies important nutrients such as calcium and potassium as well as protein. It is considered a complete food, with just the right balance of protein, fat and carbohydrates. It can boost our immune system as well as ramp up fat-burning.

Dr. Axe gives us 10 proven yogurt benefits:
1. Supports Digestive Health
2. May Lower Risk of Type 2 Diabetes
3. Could Help Protect Against Colorectal Cancer
4. Increases Bone Density
5. Supports Weight Loss and Fat Loss
6. Boosts Immunity
7. Reduces Blood Pressure
8. Decreases Cholesterol
9. Regulates Mood
10. Promotes Brain Function

Yogurt has been around for generations, however, the process to make it is much different than our ancestors. There are too many brands that are over-processing with added thickeners and preservatives. These yogurts diminish the natural nutritional benefits yogurt has to offer.

When you purchase probiotic yogurt, make sure it’s organic from a quality source, non-GMO, free of growth hormones, and if possible, grass fed. Be sure to check the label for the term “live active cultures,” and look for a type of probiotic called lactobacillus acidophilus. My go-to brands are Stonyfield Farm and Nancy’s but there are other ones on the market as well.

Dairy can make life very challenging for some but there is a non-dairy probiotic yogurt made from almonds, coconut and soy on the market. The fermentation process is slightly different, so the benefits will be as well. I’m fairly dairy-free but I do enjoy yogurt in moderation.

I often add a scoop of yogurt into my smoothies but I also love it with Raw Date Granola. Add so many more benefits. Yogurt is also a great way to blend in Collagen which will help heal your skin along with numerous other benefits.

The post The Benefits of Enjoying Probiotic Yogurt appeared first on Little Choices Everyday.

Instead of pasta, which is processed and high in carbs, we used celery for this traditional “spaghetti” recipe. Celery is high in antioxidants and beneficial enzymes, as well as fiber and certain vitamins and minerals. Celery has a decent amount of dietary fiber which is great for digestion. Celery also reduces inflammation and bloating. All of this makes this an amazingly healthy weight loss dish!

Hearty & Healthy Anti-Pasta

1 lb. (grass-fed) beef or ground turkey
1 Jar marinara sauce
1 onion, chopped
1 cup chopped mushrooms (optional)
2-3 garlic cloves, minced
Celery, sliced (3 stalks/1 serving)
1 Tbsp. Avocado or Extra Virgin Olive Oil
Organic Parmesan cheese (optional)

Place the sauce in a medium saucepan over low heat. While the sauce is warming, brown the hamburger in a frypan until done then add it to the sauce. In the same pan, lightly sauté the onion in oil until translucent. Add the garlic and sauté 3 more minutes or until garlic is fragrant. Blend into the marinara sauce and add the mushrooms. Heat the sauce mixture until it is warm, adjusting the heat if necessary.

Sauté the celery in oil until cooked but not mushy. Place cooked celery on a plate and cover with sauce. Add cheese, if desired.

The post P3 Simple Weight Loss Recipe – Surprisingly Delicious! 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.

Coenzyme Q10 is a vitamin like substance found in all tissues and cells in the body. It is also known as ubiquinone because it is omnipresent or ubiquitous throughout. CoQ10 is a catalyst for food metabolism which means it helps your body make use of the food you eat by converting it into energy. It plays a role in most major body systems and an adequate supply will allow our bodies to function more efficiently.

Our bodies have the ability to produce CoQ10, but, with age, our production levels typically diminish. Some studies suggest that after a person’s twenties, their levels may fall below optimum.

Some dietary sources of CoQ10 are: oily fish (such as salmon and tuna), whole grains, and organ meats (like liver).

Eating a healthy diet and supplementing with the recommended dosage of CoQ10 may:

• Produce more energy at the cellular level
• Protect from cell free radicals as an antioxidant – preventing cellular damage
• Maintain blood pressure levels by improving circulation
• Increase heart health and strengthen cardiovascular system
• Reduce the signs of normal aging by increasing tissue oxygenation – healthier skin
• Support the immune system
• May encourage healthy levels of insulin production
• Prevent migraine headaches in those deficient in CoQ10
• Fight obesity by boosting metabolism which will help meet and maintain healthy weight

Some signs of CoQ10 deficiency are:

• Chronic fatigue – muscle weakness and sleep disturbances
• High cholesterol
• Heart conditions
• Gum disease
• Migraine headaches

Fuel your body at the cellular level by supplementing with coenzyme Q10!

For more information on this valuable energy producing supplement including suggested dosage or to order yours, CLICK HERE

The post Charge Up Your Cells With CoQ10 appeared first on Little Choices Everyday.

Maybe you are curious but didn’t care enough to go googling and researching it.

Well, we’re here to make life easier for you, so here it is – in simple terms – just to convey the concept – and that will help explain why antioxidants really are a big deal.

Look at it as a bunch of cells – or molecules or atoms. There are the normal, balanced cells, then there are the ones that had something happen and they have become unbalanced or contain unpaired electrons.

Free radical is defined by Merriam Webster as: an especially reactive atom or group of atoms that has one or more unpaired electrons; especially :  one that is produced in the body by natural biological processes or introduced from an outside source (as tobacco smoke, toxins, or pollutants) and that can damage cells, proteins, and DNA by altering their chemical structure

Free radicals can be formed during normal bodily functions like when cells burn food for energy or even when the body is fighting off bacteria or viruses. In the normal occurrence, free radicals are not extremely dangerous.

However, when our cells are exposed to pollution, radiation, cigarette smoke or manufactured chemicals (to name a few), it creates a larger quantity of free radicals in the body: a surplus of unbalanced cells looking to become balanced by scavenging for electrons. They will actually steal electrons from balanced cells and set off a chain reaction of damage.

If there are no electrons available, or if free radical production is in excess, damage occurs and creates an environment of oxidative stress. A perfect example of this process is the yellowing of a cut apple: apparent cellular breakdown.

~~~Enter antioxidants~~~

These selfless little heroes come in to save the day by donating one of their own electrons and stopping the reaction of the free radical. Antioxidants do not become free radicals themselves since they are stable in all forms and remain out of service until they are recharged or replaced. They clean up free radicals and prevent cell and tissue damage which are evident in disease and aging.

Back to that yellowing apple – when you squeeze lemon juice onto it, it slows down or stops the yellowing process of oxidation. Guess what is in lemon? Vitamin C – a powerful antioxidant.

Antioxidants are available in fresh fruits and veggies and in supplement form. Some popular antioxidants you may have heard of are: vitamin C, vitamin E, glutathione, resveratrol, and CoQ10.

Resveratrol, specifically, is amazing. Besides its antioxidant actions, it can:

• inhibit the spread of cancer, specifically prostate cancer
• lower blood pressure
• promote heart and vascular health
• normalize anti-inflammatory response
• reduce aging
• promote normal cell replication.

Arm your body with the antioxidant power it needs today! Eat a healthy diet full of organic, seasonal produce and supplement with the antioxidant tools to fight free radicals!!! Little Choices Matter is happy to offer the following antioxidant supplements: Click the links below and get  yours today!

RESVERATROL

CoQ10

VITAMIN C

The post Your Antioxidant Search Is Over! 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.

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.

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.

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!

The post Help stay full with Fiber! appeared first on Little Choices Everyday.