Calm down with all natural lemon balm…

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I never leave home without my handy dandy bottle of lemon balm…

I have a bad case of extreme anxiety. My anxiety at times is out of control! I will think about things that may happen a year from now then go through the motions coming up with awful scenarios in my head. This leads to depression and even worst anxiety…you start to isolate yourself from others. Social anxiety begins to kick in & you find it hard to even pretend like your enjoying yourself, believe me I know.

About Lemon balm…

Lemon balm is a perennial herb from the mint family. The leaves, which have a mild lemon aroma, are used to make medicine. Lemon balm is used alone or as part of various multi-herb combination products.

Lemon balm is taken by mouth for digestive problems, including upset stomach, bloating, gas, vomiting, and colic It is also used for pain such as cramps and headaches. Lemon balm is also used for mental disorders, including hysteria, melancholia, attention deficit-hyperactivity disorder (ADHD), and Alzheimer’s disease.

Many people believe lemon balm has calming effects so they take it for anxiety, stress, sleep problems, and restlessness. Lemon balm is also used for an autoimmune disease involving the thyroid (Graves’ disease), swollen airways, rapid heartbeat due to nervousness, high blood pressure, cramps, sores, tumors, and insect bites.

Lemon balm is inhaled as aromatherapy for Alzheimer’s disease and dementia.

Some people apply lemon balm to their skin to treat cold sores (herpes labialis).

In foods and beverages, the extract and oil of lemon balm are used in many foods for flavoring. Smoothies and teas are my personal favorites to add a dropper of lemon balm. If your experiencing any of these problems grab a bottle today and start reaping the benefits of this all natural nervous system supportive supplement!! I am a recurrent user and will never run out as long as it’s available in stores! My anxiety and headaches are a thing of the past and I would love to live without them sneaking up on me.

Most popular uses for lemon balm…

  • Stress
  • Anxiety
  • Cold sores
  • Upset stomach
  • Insomnia
  • Menstrual cramps
  • Headaches
  • Toothaches
  • Dementia symptoms
  • Kills bacteria & viruses
  • Anti aging properties

I personally purchase monthly from Amazon…

(more…)

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Summer & Salads

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Get on your salad game…

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Salads are for summer as summer are for salads. Do you hear me! You can enjoy a nice fresh salad and not get board if you change your mindset. Uncooked salads are live foods that the body needs to stay healthy. Undisturbed nutrients is what I like to call them. Fresh lettuce, tomatoes, cucumbers, avocado, sweet peppers, etc. You can even make a healthy homemade dressing with a dash of salt and pepper for flavor.

Best times to prepare salads…

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Anytime of course…breakfast, lunch, or dinner. How about all three! I eat fruit salad for breakfast then maybe avacado salad for lunch then dinner it may be a steak salad. Yes sometimes I just have to add some meat…lol I used to love my fries in my salad but the way my body gains weight I had to give it up.

Including the kids to create their own healthy salad with their veggies of choice is a parental accomplishment. The kids are healthy which in turn makes the parents happy it’s a win win situation.

7 Great benefits of adding salads to your daily regimen…

 

1. Salads give us the fiber our bodies need…

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Your leafy greens and raw veggies are a superb source of natural fiber, if you consume enough fiber each day there are several health advantages:

  • Fiber helps to reduce LDL or “bad” cholesterol.
  • It helps to control blood sugar.
  • Adequate fiber intake helps with weight loss and healthy weight maintenance.
  • It normalizes bowel movements, and aids in the prevention of bowel disease.
  • Proper fiber intake has been shown to reduce the recurrence and prevention of a number of cancers including colorectal, breast, mouth, throat and esophagus.

2. Nutrition goes a long way…

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Diets rich in fruits and veggies can lower blood pressure, reduce risk of heart disease, stroke, prevent some types of cancer, lower risk of eye and digestive problems & have a positive effect on your blood sugar which can help keep your appetite controllable.

It’s important to eat a variety of fresh fruits and vegetables, in as many different colors as possible. Combining them in a salad is both easy and delicious! Loaded with vitamins and minerals, eating a salad a day will also increase the level of powerful antioxidants in your blood.

The basis of any salad, leafy greens, offer a huge nutritional benefit. Among the best of the super greens group are your kale, spinach, beet greens, watercress and Romaine lettuce.

Brightly colored fruits and vegetables in the “red” family are of a particular nutrition benefit. This includes produce with orange, purple, red and burgundy flesh. Examples would be tomatoes, red and orange peppers, carrots,strawberries, nectarines, peaches, plums, blueberries, blackberries,cranberries, and pomegranates.

Carotenoids are a class of compounds synthesized from the yellow, orange and red pigments of plants. This includes vitamin A and all its varied compound forms such as beta-carotene, lycopene, lutein and zeaxanthin. All of which has substantiated positive effects, plus antioxidant and anti-inflammatory benefits within the body.

3. Salads will help you incorporate healthy fat into your diet…

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Mix some raw or roasted seeds such as pumpkin seeds, sesame, sunflower and ground flax or chia to boost your daily intake of good fats. Experimenting with various oils in your homemade dressings will help with this, as well.

Slicing a quarter of an avocado and adding it to your greens will also give you a boost. These foods also help the body to absorb all of the protective compounds, phytochemicals, and lutein.

Adding a healthy fat to your salad via the dressing, or by adding  an avocado will also make it more filling, as fats are among the most satisfying to the body.

4. Build strong bones…

Low vitamin K levels have been linked with low bone mineral density in women. For healthy bone growth, a recommended full daily serving can be found in just 1 cup of watercress (100%), radicchio (120%) or spinach (170%).

5. Protect your eyes…

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The carotenoids found in the green leafies like spinach, Romaine and Red Lettuce help the eyes to adjust from bright to dark, and to filter out high intensity light levels, protecting them from the formation of damaging free radicals.

6. Protect your precious heart…

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Romaine lettuce contains two key nutrients in significant levels that help to protect the heart muscle: folate and fiber. High levels of folate have been shown to assist in the prevention of stroke and cardiovascular disease. You only get one heart so protect it with the foods you consume. Love helps the heart to function but healthy foods keeps it pumping!

7. Improves your overall skin tone…

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The high levels of water found in salad veggies improves hydration in our bodies, which is necessary for youthful wrinkle free skin.

Add herbs for a nutritional boost. This healthy salad includes roast beef, basil, tomatoes, thyme, garlic, sesame seeds, peanuts, onions, & sunflower seeds.

Adding fresh herbs goes a long way toward improving your nutrition, as many are densely packed with vitamins and various phytonutrients. Because these vitamins and phytonutrients are produced so intensely, they’re especially nutritionally dense – meaning they’re thermogenic, and may help to naturally increase your metabolism.

 

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Quarantine flab busters

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I gained weight!

So I don’t know about you guys but my body decided to pack on pounds while I was in the house stressed out watching the news. I was snacking without thought, preparing meals without measuring ingredients, and my insomnia was working overtime. No sleep means no weightloss or healing for the body. I know we are all on different levels when it comes to fitness but I’m focused on beginners at this time because they will be impacted the most! Check out my suggestions for getting your body back into a state of calmness and your metabolism out of hiding.

This is the Beginner Bodyweight Workout (3 Circuits): 

  • 20 Bodyweight squats.
  • 10 Push-ups.
  • 10 Walking lunges (each leg).
  • 10 Dumbbell rows (use a milk jug or other weight).
  • 15 Second Plank.
  • 30 Jumping jacks.
  • 15 kickbacks

You will do each exercise in succession without a break in between (if you’re able).

  • Once you’ve finished all exercises in the circuit, do it again.
  • If you’re still able after the 2nd run through, go for a third if not you’ll work your way up to a third set.

Before you start, don’t forget to do a warm up– Make sure to get your heart rate pumping and get your muscles warmed or you’re just begging for an injury.

You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!

“HOW OFTEN SHOULD I DO THESE WORKOUTS”

Do this routine 2-3 times a week, but never on consecutive days as the body gets used to daily routines & you will loose progress .

You don’t build muscle when you’re exercising, it’s actually when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.

I like to follow a training pattern of:

  • Strength training on one day…
  • 20 minutes of interval training the next.
  • Strength training again…
  • Then back to my interval training or rest!
  • Then comes the progress I wanted to see!!

Here’s some suggestions for additional weightloss…

  • Hiking
  • Playing outdoor games with kids
  • Basketball
  • Walking instead of driving
  • Cleaning party
  • Volunteer
  • Play at the park
  • Take the dog for a longer walk or an additional walk
  • Have sex
  • Dance like nobodies watching
  • Get a massage
  • Get more sleep
  • Take a healthy cooking class
  • Try new healthy recipies
  • Have a date night
  • Create a buddy bootcamp
  • Jump on a trampoline
  • Have a scavenger hunt
  • Sign up for a race
  • Try yoga
  • Challenge friends to healthy competitions
  • Ride a bike
  • Cardio kickboxing
  • Create a food diary for yourself
  • Stop weighing yourself its depressing
  • Focus on how your clothes fit
  • Limit sugar to 15g per day
  • Drink lots of water
  • Use essential oils for weightloss
  • Create a daily routine where exercise is always incorporated
  • Limit the amount of meat you consume
  • Avoid dairy it makes you fat like it does cows
  • Eat healthy fats such as avocado
  • Avoid negative people
  • Avoid stereotypes your bodies unique
  • Always strive to look and feel healthy
  • Control emotional eating
  • Incorporate smoothies into your daily routine
  • Create a designated workout area
  • Purchase game systems that encourage physical activity such as the Wii or xbox connect
  • Plan your workouts around when your most energized
  • Make your drink of choice water
  • Adopt meditation
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Succulent French Lemon yogurt cake

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Daily Strugglies lemon+yogurt cake

This French lemon yogurt cake is so easy to make, and has a wonderful flavor and texture. Definitely one to add to your regular baking list!
Prep Time10 mins
Cook Time50 mins
Total Time1 hr
Course: Snack
Cuisine: French
Keyword: French yogurt cake, lemon yogurt cake, yogurt cake
Servings: 12 (approx – makes 1 loaf)
Calories: 233kcal
Author: Daily Strugglies

Ingredients

  • 1 1/2 cups all purpose flour 210g plain flour
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1 cup sugar 200g
  • 1 lemon zest (ie from 1 lemon)
  • 3/4 cup plain yogurt 180ml
  • 3 eggs
  • 1/4 tsp vanilla extract
  • 1/4 cup vegetable oil 60ml, or other plain oil eg safflower, canola
  • 1/4 cup lemon olive oil 60ml, or additional veg oil

Instructions

  • Preheat the oven to 350F/175C. Lightly oil and line a standard loaf pan (8 1/2″ x 4 1/4″).
  • Combine the flour, salt and baking powder in a medium bowl and whisk together.
  • In a large bowl, rub the lemon zest in to the sugar in to help it release the oils. You should get patches that become slightly moist.
  • Add the yogurt, eggs and vanilla to the lemony sugar and whisk until blended.
  • Gradually add the flour mixture as well and mix in.
  • Pour in the oil(s) and blend until combined.
  • Pour the batter into the lined loaf pan and smooth off the top.
  • Bake for approx 50-55 minutes until the loaf is golden on top and a skewer comes out clean.
  • Leave to cool around 5 minutes before loosening from the pan and carefully taking the loaf out. Continue to cool in a cooling rack.

Notes

I used whole milk yogurt, but lower fat would also work. Greek-style is also fine.

The cake will keep a few days, covered at room temperature (I put in tupperware) – it will gradually dry a little so if more than around 3-4 days, you may want to toast or grill and top with berries/jam at that point but it will still be delicious as ever! Enjoy xoxo

Nutrition

Calories: 233kcal | Carbohydrates: 31g | Protein: 3g | Fat: 10g | Saturated  Fat: ⁴5g | Cholesterol: 42mg | Sodium: 72mg | Potassium: 141mg | Sugar: 17g | Vitamin A: 75IU | Vitamin C: 0.7mg | Calcium: 63mg |

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