The choices we make, and why do we make them?

Join Me On My Journey

This is my Journey on how I lost 50+ lbs of weight loss and found my True self in the process. I’ll tell you what worked for me, and maybe it might be helpful to your Diet or Health plan, that you might already have in place, or if not I have a few suggestions that can get you started on your healthcare regimen. I started when I’d just been sick of having complication due to my weight, and restrictions I’d never had before growing up being very pro-active, playing different sports and then chasing after my kids once I became an older adult.

I didn’t really put the weight on until I had my third Daughter, Five years after I had my Twins. Then I went back and forth struggling to loose it just to put the weight back on with some extra. I was unhappy and disappointed in myself telling myself I had no control over it because that was the “Easy” way out, rather than face the “real” Truth, that I was just avoiding what was basically the main cause of most of my health issues. So I finally faced my fear of failure and told myself, You GOT This!

  1. Slowly but surely it started to become a daily routine, NO SUGAR Is The most Important thing. Then NO Bread (unless it’s whole wheat grain), & last NO Pasta, and of coarse a regular workout exercise routine (Nothing CRAZY) that you can actually stick to a few times a week, That you can fit reasonably into your weekly schedule every week. Don’t set unreal expectations for yourself, you have to take Baby-steps or your just setting yourself up for failure if you don’t, so start out Small with your weight limit goals and then build from there slowly.
  2. Your gonna feel sore for the first couple of days after your fitness workout weather it be at a Gym with a trainer helping you one on one, or an at home workout on a laptop/iPad or mobile device, or home gyms/Fitness equipment, It doesn’t matter, Rest & some Alieve/Motrin will help alleviate some of that discomfort, it’s from using muscles you haven’t used in years, some people might not have the money for a gym membership which is ok they have tons of apps out there now for at home workouts.
    I suggest a good cardio, just type Workouts into your search in the App/play Store and download it to your device.

Read more »

8 Fun and Healthy Halloween Ideas to Celebrate

Halloween doesn’t have to be all about candy. In fact, if you’re trying to slim down, it shouldn’t be about candy at all. This year, let it be about family fun. Here are eight healthy Halloween ideas to boost the holiday fun factor, most of which have zero calories!

1. Up your jack-o’-lantern game.



While triangle eyes and nose and fanged grin are the classic pumpkin carving go-to, keep your hands a little busier this year (and less likely to dip into the candy) with something a little more, well, spooktacular. Head to the internet to get some fun pumpkin carving Halloween ideas. Buy or download free pumpkin stencils that will make your jack-o’-lanterns the talk of the neighborhood. You’ll be surprised how easy it is to create a spooky zombie face, a witch on a broomstick, a hooting owl or a Day of the Dead Mexican skull, even if you have zero artistic talent. Invest in a pumpkin carving kit that contains tools to make it easier. It’s so satisfying and fun, you may not stop!

2. Make a scary entrance.


Halloween house entrance

There are some easy peasy ways to decorate your front porch or walkway to make Halloween an extra supernatural experience for trick-or-treaters. If you have a cast iron Dutch oven, add some dry ice to water which will turn it into a bubbling cauldron. Invest in some fake spider webs and spiders to cover shrubs or trees to greet visitors as they walk up to your door. You can even make spiders out of black balloons—small one for the head, larger one for the body, tied together, with black pipe cleaners for legs. Dangle them from your porch. Use a couple of bales of hay as an outdoor table if you want your trick or treaters to serve themselves. Use faux spider webbing as your “tablecloth,” and group your pumpkins, carved and otherwise, around the base. Don’t forget a few white plastic bag “ghosts” for good measure.

3. Plan a bonfire.


backyard fall bonfire

With the arrival of chilly fall air, now may be the perfect time to invest in a little backyard firepit to cozy up next to on weekend evenings. You, your family and friends can gather to roast marshmallows (less than 100 calories for four regular sized marshmallows!) and tell your best scary ghost stories. It could become a family or neighborhood tradition.

4. Bob for apples.


`bob for apples game

This used to be the funniest party game before designers Chuck Foley and Neil Rabens invented Twister. Contestants would kneel in front of a large container of water filled with floating apples. The object of the game? Grab an apple . . . with your teeth! Try to do it without laughing (not possible) or getting wet (sooo not possible). Given the pandemic, it’s probably not appropriate for a general Halloween party, but it can be a hilarious family activity for those in your household. Don’t forget to eat the apples!

5. Talk to the hands.


Halloween Popcorn Hands

A great (and delicious) activity to do with kids is to make spooky Halloween Popcorn Hands. All you need are four cups of air-popped or light popcorn, three disposable gloves (food contact gloves which contain no powder and are Latex free) and 15 candy corn pieces. Drop the candy corn into each finger of the gloves (yep, those are finger nails). Then stuff the popcorn into each finger and also fill up the glove. Tie the end of the gloves. These decorative treats count as two Extras on the Nutrisystem plan.

6. Make some diet-friendly chocolate apples.


Autumn candy apples with chocolate and caramel

Everyone in the family will love these sweet treats. You’ll love the fact that you can easily make them Nutrisystem-friendly! Prepare regular chocolate apples for the fam and whip up a lightened-up version for yourself. Instead of using regular chocolate or caramel, swap in a bag of Nutrisystem NutriChocolaty Wafers. These bite-sized morsels have the delicious flavor of chocolate and rich cocoa with just a hint of caramel. With this hack, your apple “indulgence” counts as only one Nutrisystem Snack, one PowerFuel and one SmartCarb.

For each chocolate apple, simply melt a bag of NutriChocolaty Wafers, insert a popsicle stick into the core of a medium apple, dip the apple in the melted chocolate, then roll in two Tablespoons of crushed peanuts. Set on parchment paper until the chocolate hardens. To download a free printable recipe books with this recipe and 11 other healthy Halloween ideas, click here! >

7. Plan a scary movie night.


man watching a scary Halloween movie

If you have an all-adult household, you can have a movie night and hold a “Halloween” marathon—the movie series, “Halloween” that is. Other top horror flicks according to Rotten Tomatoes, the movie rating site, include “A Nightmare on Elm Street,” “The Ring,” “Candyman,” “Scream” and “House on Haunted Hill.” If you like a little humor with your scary, consider “Shawn of the Dead,” “Black Sheep” or “Tremors.” Some class acting? “Rosemary’s Baby” and “The Shining” are standouts. Anything Stephen King. Kiddies on board? Think about “Frankenweenie,” “The Little Vampire,” “The Adams Family,” “The House with a Clock in Its Walls” or “Coraline.” The whole family will enjoy “Beetlejuice.”

8. Go on a hay ride.



Many farms and nature centers have Halloween hayrides. Some are “haunted” by human and animatronic ghosts and zombies for those who love a good fright. Others are mellow and simply take you for a ride through the fields balanced on a hay bale. Some farms also have corn mazes that can keep you twisting and turning for close to an hour, plus farm animals to pet, pumpkins to pick and apple cider to drink. You can even take a trip to a local sunflower field for plenty of photo ops!

Looking for more healthy and fun ideas to celebrate Halloween? Click the links above.

Does Eating Breakfast Help You Lose Weight? What the Research Says

You could save a load of calories by skipping breakfast. About a quarter of American adults do. But does eating breakfast help you lose weight? And is it really the most important meal of the day?

Does Eating Breakfast Help You Lose Weight?


eggs and spinach for breakfast to lose weight

Statistically speaking, saving calories in the morning doesn’t guarantee that you’ll lose weight faster—or at all. In fact, studies have found that breakfast skippers are more likely to be overweight or obese than faithful morning eaters.1

One study, for example, found that people who ate a bowl of cereal for breakfast weighed less than those who skipped breakfast or who ate a higher fat breakfast.2

Some of the most successful losers—people who qualify for the National Weight Control Registry because they’ve lost 30 pounds or more and kept it off for more than a year—have a few things in common, the chief among them that 78 percent of them eat breakfast every day.3

Breakfast Keeps You Full and Satisfied


couple eating breakfast to lose weight

One reason breakfast plays such an important role on a weight loss program is—no surprise—that it can reduce your hunger.

Experts at the University of Arkansas Division of Agriculture explain, “While you might save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast ­skippers, and they eat more at lunch and throughout the day.2

While you may not be ready to nosh on a whole wheat bagel at the break of dawn, it can keep you full, satisfied and energized. Wait too long before eating and you could find yourself binge snacking the rest of the day.2

Boost Your Burn With Breakfast


oatmeal with berries and nuts

A recent small study, published in the Journal of Clinical Endocrinology and Metabolism, suggests there may be something else at play.

Researchers at the University of Lubeck in Germany invited a group of volunteers to spend three days in a lab where their diet was strictly controlled. (Many larger breakfast studies rely on volunteers remembering what they ate over a period of time, which is not always reliable.)

The study found that the body uses 2.5 times more energy after breakfast than after dinner. This means you get more fat-burning power after a good breakfast than you do after your evening meal. The participants also had less of a spike in blood sugar and insulin concentrations after their breakfasts than they did at dinner.4

The old advice to “eat breakfast like a king, lunch like a prince, and dinner like a pauper” also got some credence from this research. Participants who ate a low-calorie breakfast were more likely to report feeling hungry and craving sweets later in the day than those who ate more calories at breakfast time.4 So yes, eating breakfast does help you lose weight!

Easy and Healthy Breakfast Ideas

With Nutrisystem, you can get delicious and nutritious breakfast options delivered right to your door. From hearty breakfast sandwiches and moist muffins to crunchy cereal and grab-and-go bars, you’re sure to find an option that you love. Plus, all of them are ready to enjoy in minutes! Paired with our easy-to-follow weight loss plan and amazing support tools, you can lose weight and get healthy while enjoying a tasty morning meal.

Check out some of our favorite irresistible healthy breakfasts below:

1. Blueberry Muffin >


Blueberry Breakfast Muffin to lose weight

Seriously, how can you resist? This fruity muffin is studded with plump, wild blueberries for a quick and easy sweet treat. It’s perfect for those with a busy schedule, the dieter looking for immediate gratification (you can eat it right out of the package) and the morning sweets craver. But here’s its weight loss secret: It has only 150 calories, but a whopping six grams of filling fiber.

2. Buttermilk Waffles >


Buttermilk Waffles

These are not your average frozen waffles. They are a good source of fiber (three grams) and contain five grams of protein for only 160 calories. A splash of sugar-free syrup, some fresh fruit and even a sprinkle of cinnamon or nutmeg will make your quick weekday breakfast seems like a leisurely weekend brunch.

3. Apple Walnut Oatmeal >


Apple Walnut Oatmeal

Think of it as morning comfort food. Creamy oatmeal is dotted with real apples and walnuts and sprinkled with cinnamon (go on and sprinkle on a little more!). This instant healthy breakfast solves the “no time to eat” problem that so many of us have in the morning. It takes no time to make and you can even whip it up at work. Only 150 calories, it supplies five grams of fiber and protein to keep you full.

4. Canadian Style Turkey Bacon, Egg And Cheese Muffin >


Canadian Style Turkey Bacon, Egg And Cheese Muffin

No need to hit the drive-thru. Your favorite breakfast sammie is right in your freezer, ready to microwave and eat. High protein egg whites, American cheese and Canadian-style turkey bacon are served atop a whole grain English muffin that will give you staying power for the morning. It’s got 160 calories with three grams of fiber and 11 grams of protein.

5. Harvest Nut Oat Bar >


Harvest Nut Oat breakfast Bar to lose weight

Looking for a grab-and-go option? Try this Harvest Nut Oat Bar made with peanuts, almonds and the goodness of cranberries and raisins. Bonus: It’s got a subtle sweetness that is sure to satisfy your cravings! Each bar is only 160 calories and has seven grams of protein. The only thing you need to supply is the morning coffee for a perfect way to start the day.

6. Granola Cereal >


Granola Cereal breakfast to lose weight

Dig into a delicious bowl of crunchy clusters made from rolled oats, puffed rice and cinnamon. This sweet and wholesome morning meal is a good source of fiber and provides you with 150 calories. And don’t forget about the study we mentioned earlier about cereal eaters weighing less than breakfast skippers!2

Here are some Sources: 

  4.    And Thanks for stoppin by YourNutritionist Bernadette here at, If you have any questions or comments please feel free to leave them below and I’ll try to get back to you in a timely manner, Have a Great rest of your day!

Everything You Need to Know About Nut Milk

Many people are surprised to learn how many alternatives there are to animal milk products. Plant-based milk options like oat milk, hemp milk and rice milk are a few popular options, but nut milks have rapidly emerged as the most popular. While non-dairy milk was once thought of as being primarily for the lactose intolerant, they are becoming increasingly favored by the masses thanks to their unique flavor profiles and versatility.

In terms of how to use nut milk, there are so many different ideas! You can use nut milk in place of dairy milk for baking to add some rich, creamy flavor to your baked goods. You might also love the nutty deliciousness that these options bring to cereals, coffee, protein shakes, smoothies and more. You can even use them to make healthy nice cream,

From a nutritional standpoint, nut milk will not give you the same amount of protein as dairy milk. However, most of the nut milks on the market are lower in fat, sugar and calories than your standard glass of milk. Some of them even have more calcium!1 Still, you need to be wary of added sugars. Some manufacturers also add salt or thickeners to enhance the flavor and texture, so look for options with fewer ingredients and additivities. Plus, anyone with a nut allergy should obviously steer clear of this choice.

While we find that most people are familiar with almond milk—the most popular plant-based milk holding 63% of the total market2—your nut milk options extend far beyond this widespread favorite. Check out this helpful guide to the different kinds of nut milks.

1. Almond Milk


Almond milk is rich in vitamin E

As we’ve said, almond milk is perhaps the most well-known of the nut milk choices, so it makes sense to start our list here. Almond milk is said to have surged in popularity in 2013 when it surpassed soy milk as the most popular dairy alternative.2

Almond milk is made by blending together almonds and water or by combining water and almond butter. The mixture is then strained to create the milk alternative that we know and love. According to Medical News Today, “It has a pleasant, nutty flavor and a creamy texture similar to that of regular milk.”3

Almond milk’s biggest claim to fame, aside from its versatile texture, is its high levels of vitamin E which can help promote skin health and healthy aging.3,4 Vitamin E acts as an antioxidant and is essential for vision and brain heath.4

While almond milk is not as nutritious as cow’s milk, the fortified versions are close and can offer comparable nutrition benefits with vitamin D, vitamin A and calcium. Unlike regular plain almonds, almond milk is a low calorie beverage since it’s diluted with water. Just be sure to stick to the unsweetened versions as added sugars can abound in flavored options.3

2. Cashew Milk


Creamy cashew milk is good for your blood and bones

Of the various nut milks on the market, cashew milk is one of the creamiest. Between its creamy texture and nutty flavor, this nut milk is a top pick for many people shifting away from dairy. And despite how rich it feels, unsweetened cashew milk has significantly fewer calories and sugar than even skim milk.5

Like almond milk, many brands of cashew milk are fortified with calcium and vitamin D.6 One brand even claims to have 50% more calcium than dairy milk!7 Cashew milk is also high in vitamin K, which is essential for healthy blood clotting and for bone health.8 Its nutty flavor and creamy texture make it a top pick for many.

Beware that cashew milk can be higher in sodium—and it lacks the protein delivered by dairy milk.6 Most experts say that if you’re getting protein from other sources, it may not be a big deal to be missing it in milk.

3. Walnut Milk


The omega-3s in walnut milk are good for your skin and brain

While not nearly as common as almond or cashew milk, walnut milk is a delicious and nutritious dairy alternative. It is said to have a stronger nutty flavor that you might want to keep in mind as you choose where to use it.

Walnut milk is rich in vitamin E, an essential nutrient for your immune system and skin.9 It typically comes in at around the same calories as two-percent milk, but contains less carbs.10,11  And since walnuts are a good source of plant-based omega-3s, it should come as no surprise that walnut milk is packed with these healthy fats.9

Walnuts themselves are also rich in antioxidants, essential fatty acids and even fiber, making them a bit of a nutritional powerhouse.9,12 According to the American Chemical Society, walnuts are the number one nut for heart-healthy antioxidants. They explain, “walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut.”12

4. Hazelnut Milk


Hazelnut milk is a healthy sweet treat

Speaking of antioxidants, hazelnuts also deliver these protective compounds in a creamy and delicious drink. The skin of hazelnuts has three times the antioxidant levels of walnuts, and twenty-five times the levels of blackberries! As if that were not enough, hazelnut milk is said to have cardiovascular benefits as well as positive impacts on blood sugar levels. Consider hazelnut milk if you’re planning to improve your longevity, as hazelnuts are rich in vitamin E which has been shown to provide free radical protection.13

This non-dairy milk is made by blending soaked walnuts with water and straining the resulting liquid. The result is a rich and creamy nut milk that is said to have a lot of body. It’s easy to make yourself but since hazelnuts can be expensive, for many people it’s more of a treat than an everyday cereal topper or coffee creamer.14

5. Macadamia Milk


Macadamia milk has anti-inflammatory benefits

Another creamy and delicious option, macadamia milk is a sweet and versatile option that’s perfect for coffee and smoothies.

Macadamia milk is best known for being full of both omega-3 and omega-6 fatty acids, which helps with everything from the brain through the skin, and even improves heart function and cardiovascular health.15

While macadamias are higher in fat than other nuts, they are mostly full of monosaturated fats which can have health benefits like reducing inflammation and oxidative stress. Fortified macadamia milk can provide essential nutrients like vitamin D, vitamin B12, vitamin A and calcium. It’s also rich in iron, manganese and potassium.16

Making Healthy Choices


Bottles of fresh almond milk, cashew milk, and other nut milks

If you’re losing weight with the Nutrisystem plan, most of these nut milks will count towards your daily Extras or PowerFuels. This will depend on the calories and the amount of protein or fat in each serving. One Extra contains 10 to 35 calories per serving. One PowerFuel is between 80 to 120 calories with at least five grams of protein or at least eight grams of total fat (with no more than four grams of saturated fat).

At the end of the day, each of these nut milks can be easy to make at home, giving you maximum control over their quality and nutritional benefits. But if you’re looking to purchase one of these non-dairy milk choices at the store, pay attention to the label to avoid excess added sugars and other unwanted additives.

Each of these nut milks can serve as a great, plant-based dairy milk alternative that can add some new flavors to your daily meals in a healthful and nutritious way.



3 Surprising Ways Exercise Makes You Feel Better

Look, we get it. Sometimes it takes every single ounce of your energy and willpower just to get off the couch and get a glass of water. And as we’ve wrote about previously, if you really want to move the weight loss needle, you should focus on diet more than exercise because it’s much more efficient to reduce the intake of calories rather than to try to burn them off. Still, movement—let’s not even call it exercise—can be a great addition to any weight loss plan. Plus, once you’re up and moving around, you’re almost certain to feel better.

The United States Department of Health recommends that people get 150 minutes of movement each week. Nutrisystem makes it even easier. We call it My Daily 3: three times a day, move around for at least 10 minutes. Take the stairs. Walk to get a cup of coffee. Maybe sit at your desk and do some gentle stretches and isometrics. Park at the far end of the grocery store parking lot and push your cart the whole way. But there are other reasons to get moving, some of which may surprise you. Here are three surprising ways exercise makes you feel better.

Reason #1: You’ll Improve Your Memory.

People often report thinking more clearly after a workout. It makes sense: the blood and oxygen are flowing. But the hippocampus, the part of the brain integral to learning and memory, is especially active during exercise. Some studies have even shown that aerobic exercise can reverse shrinkage of the hippocampus.1,2 We’re not saying you have to train for a marathon, either. Something as simple and pleasant as an after-dinner stroll with a friend produces benefits. Give it a try.

Reason #2: You’ll Sleep Better.

According to the National Sleep Foundation (NSF), exercise improves sleep. Why? Well, a little exercise can make you pleasantly sleepy. Moderate-to-vigorous physical activity has been shown to promote better quality sleep in adults by decreasing the amount of time they lie awake in bed.3

“While longer or more vigorous workouts can lead to more physical improvements, just 30 minutes of moderate exercise per day can alleviate anxiety and help you sleep better at night,” says NSF. Sleeping better can also give you the energy to get moving more often. NSF recommends trying out exercise at different times of the day (morning, afternoon and within a few hours of sleep) to determine the time that works best for you. 4

Reason #3: Your Mood Will Improve.

According to Mayo Clinic, “Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms.” The reason: Exercise has been shown to release feel-good endorphins and can also help take your mind off of daily stressors. Experts at Mayo Clinic explain that these benefits may only stick around if you make physical activity a long-term lifestyle change. That’s why they recommend finding activities that you love and enjoy.5

10 Ten-Minute Workouts

Read More



12 Fun Tips to Make Exercise Less Boring

It’s no secret that regular exercise helps you make faster progress to your weight loss goal. It’s also no secret that it can be hard to work up the motivation to break a sweat and get moving. But that doesn’t mean working out has to be a boring chore! In fact, with these 12 fun ways to exercise, you may even discover you enjoy it.

1. Partner up.


Exercise partners support each other with a high five

Exercising with a spouse, friend or neighbor helps the time pass as you chat while you’re moving. One study also found that when people participate in a synchronized activity (such as rowing) instead of exercising alone, their bodies release more endorphins (also known as “feel good” hormones) than when they are going solo. According to the researchers, who published their findings in Biology Letters, “This heightened effect from synchronized activity may explain the sense of euphoria experienced during other social activities (such as laughter, music-making and dancing) that are involved in social bonding in humans and possibly other vertebrates.”1

What’s more, having a partner helps you stick with your commitment to regular activity because you keep each other accountable and on track. If your partner is a member of your household, you can also join together on a weight loss journey by signing up for Nutrisystem’s partner plan.

2. Make a playlist.


Use music for an added boost to endorphins

Music can boost your mood and keep your mind occupied as you exercise. Choose songs for your workout playlist that are upbeat and fast-paced, so they lift up your energy level as you go. The ideal music for exercise has about 140 to 160 beats per minute. Some music streaming services even tag songs that match the tempo of your workout pace so you can easily identify them.2

3. Dance, dance, dance.


Dance rhythms for a better workout

If you love to move your body to the rhythm of music, make dancing your workout. A 155-pound person burns about 108 calories during 30 minutes of doing a waltz and about 198 calories when square or disco dancing.3 For even more fun (and extra endorphins!), look for groups in your area that get together for line dancing.

4. Playground circuit.


Join your kids or grandkids for playground fun

If your kids (or grandkids) love to go on swings, the sliding board or do other playground activities, you can get in a quick and fun workout while they’re enjoying themselves. You can do all kinds of calisthenics using the equipment, from pushups or presses on the slide to flexed arm hangs from the monkey bars. A quick search online will provide you with tons of ideas for getting fit at the park using the swings, benches, slides and more.4

5. Play to lose.


Outdoor games keep you moving without realizing it

Many outdoor games for kids keep you moving while you’re having fun with the family. Join with them as they play tag, kickball, hopscotch or any of their favorite games and everyone will go to bed tired and happy, while your metabolism stays active.

6. Ride a bicycle.


Outdoors bike rides are easy on the joints and good for the mind

You never forget how to ride a bike or lose that joyful feeling of cruising around with the breeze in your face. Even at a modest pace, a 155-pound person burns 288 calories in 30 minutes of riding a bike.3 Many communities these days have bike trails where you can get away from car traffic and enjoy beautiful scenery as you pedal.

7. Break it up.


Regular exercise can be broken out into smaller segments

To get the benefits of regular exercise, you need to be active for 30 minutes a day. This can be difficult if you have a busy schedule or are just getting started with your fitness journey. That’s why we developed the My Daily 3 activity plan.

My Daily 3 is our way of tackling this recommendation in an easier way that works with your life. By incorporating three quick, 10-minute activity sessions throughout the day, you can still reap the benefits of regular exercise without making a 30-minute commitment all at once. For example, you could walk for 10 minutes in the morning, 10 minutes at lunch and 10 minutes in the evening. Even better, do 20 minutes of walking and 10 minutes of light training with resistance bands to build muscle.

8. Join a class.


Group fitness classes range from Zumba to kickboxing

Gyms now offer so many choices for fun classes, from Zumba to spin to kick-boxing. Sample a few of them to see if one gets you excited to come back for the next session. Look for lively instructors, who can make any kind of exercise more enjoyable.

9. Listen to a podcast.


Put on a podcast while you work out

Keep your brain busy while you’re exercising and time will fly by. Whether you love true crime stories, comedy, celebrity interviews, the latest news or just about any other topic, you can find podcasts that will hold your attention as you stay active. You can pick from a wide range of free podcasts available for any mobile device.

10. Buy an outfit.


Looking great can motivate you to exercise

When you look good, you feel good. Workout clothes today are more comfortable and more stylish than they used to be. Get yourself an outfit you’ll be excited to wear and you’ll look forward to exercising so you can put it on.

11. Set goals.


Set goals to keep your exercise plan moving forward

Challenge yourself to achieve goals you have to work a little to reach. Keep them simple, like walking 10 minutes without a break or going to the gym three times a week. Goals like these help you to focus on the process of regular activity as you get the benefits.

12. Reward yourself.


Reward your exercise progress

You know exercise has valuable long-term benefits for your weight loss goals, but you can make it pay off in the short-term with small rewards. Every week that you get in 30 minutes of exercise each day, for instance, you could treat yourself to a spa treatment. Thinking about the reward will keep you from being bored along the way to earning it.



5 Tips to Plan a Diet-Friendly Backyard Picnic

Celebrate Labor Day and say farewell to summer with a fun backyard cookout! Keep things healthy and diet-friendly with this simple guide that’s packed with tips for grilling, cooking side dishes, playing fun games and whipping up Nutrisystem-approved drinks. Here are five fun ways to enjoy a backyard picnic and still lose weight:

1. Load some veggies on that grill.

grilled vegetables

grilled vegetables

Even veggie haters find grilled vegetables to be irresistible. That’s probably because this particular cooking method brings out their inherent sweetness. Slice up some onions, zucchini, eggplant, carrots and even cabbage “steaks,” then grill them up as a healthy side.

To keep your meal diet-friendly, load up half of your plate with veggies. Trending now: the carrot “hot dog.” Cook whole carrots on the grill and serve them on a whole wheat frankfurter bun with all the fixings. You can also use veggies in another way: in some grilled vegetable recipes, vegetables are layered between cubes of chicken, a firm fish like tuna or swordfish, shellfish such as shrimp or even lean beef. Vegetable kebabs can help you keep your meal balanced between higher calorie protein and lower calorie veggies with a fiber-friendly twist.

Check out these seven foods that taste better on the grill! >

2. Make sides that are the star of the meal.

The Leaf healthy summer picnic tips

The Leaf healthy summer picnic tips

Forget the mayonnaise-laden potato salad, pasta salad and coleslaw that crowd every summer picnic table across the land. They’re as ho-hum as they are fattening. Instead, focus on some of the farm fresh produce that’s readily available this time of year.

Consider replacing slaw with a Zesty Cucumber and Dill Salad that takes minutes to prepare and can sit in the fridge for hours, just getting more and more savory the longer it marinates! You also don’t have to nix slaw completely from the menu—just liven up a cabbage-carrot mix with a dressing of low-sodium soy sauce, rice vinegar and peanut butter. This Spicy Peanut Slaw recipe supplies one PowerFuel and two Vegetables to your daily count.

Love pasta salad? Broccoli, bell pepper strips and cherry tomatoes turn a simple Creamy Pasta Salad (mixed with nonfat Greek yogurt instead of mayonnaise) into a work of art. Plus, it clocks in at only 228 calories per serving, even with the chopped turkey bacon added for crunch and protein. One serving counts as one SmartCarb, one PowerFuel and one Vegetable. Click here for the recipe! >

You also don’t have to banish potato salad if you make it the Nutrisystem way, using reduced fat mayo, nonfat Greek yogurt or even a piquant vinaigrette. Think outside the summer picnic basket too: Eliminate half of the potatoes from the recipe and mix in turnips, cauliflower or parsnips. Add fun and flavorful ingredients like dill, green onions, chives or capers. Then throw in some of your favorite vegetables, like fresh peas, bell peppers or radishes for a flavorful bite. Make a healthier potato salad for your summer picnic with these five tips. > 

3. Add Nutrisystem foods to the mix.

The Leaf healthy summer picnic tips

The Leaf healthy summer picnic tips

How good would your Nutrisystem Classic Hamburger or Grilled Chicken Sandwich taste if you made it on the grill? Yes. THAT good. You can also feel free to indulge in dessert with one of Nutrisystem’s sweet bars or bites. Click here to stock up! >

4. Plan active backyard fun and games.

The Leaf healthy summer picnic tips

The Leaf healthy summer picnic tips

Exercise off any excess calories from your summer picnic by planning outdoor activities for young and old. If you have enough yard, set up a volleyball or badminton net. Kids aren’t the only ones who can enjoy backyard games like tag, freeze tag or dodge ball, particularly if you incorporate water balloons into the fun. You can even do a riff on the egg-and-spoon relay race with filled water balloons and a wooden spoon. Throw Frisbees back and forth or set up a game of cornhole or horseshoes. Organize a post-picnic walk around the neighborhood or a nearby park.

5. Hydrate wisely.

The Leaf healthy summer picnic tips

The Leaf healthy summer picnic tips

While you can always turn to light beer and wine coolers to save some calories, don’t forget that studies have shown that alcohol can stimulate the appetite center of your brain and make you eat more, says the United Kingdom National Health Service.

Both wine and beer come in non-alcoholic versions. You can also whip up some delicious and satisfying “mocktails” that will wow your guests. Try a non-alcoholic Strawberry Daiquiri that combines fresh and frozen strawberries with water and lime juice in the blender. It’s only 55 calories per serving and counts as one SmartCarb on Nutrisystem. Find this mouthwatering non-alcoholic drink recipe and four more mocktails right here! >

Avoiding alcohol at your backyard picnic can help you avoid unnecessary calories. However, you can still enjoy alcohol in moderation on your Nutrisystem program. If you’d like to have a drink, check out this article on 10 Low Calorie Beers That Actually Taste Good! > You can also brush up on your Nutrisystem knowledge and learn more about alcohol on our program right here. >

Be sure to explore The Leaf for more tips to enjoy this summer season with family and friends, including expert fitness and nutrition tips as well as delicious seasonal recipes for your weight loss journey!

15 Self-Improvement Tips for a Successful September

September is all about new beginnings. It’s a new season and many people begin new routines that will carry them through the rest of the year. Plus, September has been officially designated as Self-Improvement Month. We can’t think of a better time to start anew and better yourself! It’s time to think of every day as an opportunity to take simple steps that will help you look, feel and live better. To get you started, we’ve gathered this list of hints that you can use to build a happier and healthier you this September.

Here are 15 self-improvement tips for a successful September:

1. Reset your habits.



We make lots of choices every day. However, we also do many things without thinking, simply because they’ve become habits. The good news is that not all habits are harmful. There are many healthy habits that can turn your September into a successful start to a new season. Even better, research shows that it can take as little as 66 days to build a new habit that’s good for you, says University College London. This can include drinking more water, starting a new exercise routine, getting more sleep or even cutting down on screen time.

Not sure where to start? Check out these 10 workday habits of healthy people! >

2. Practice positivity.



You have more control of your inner dialogue than you realize. By making a concentrated effort to think positive thoughts, you can improve your mood and your health. “People with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years than those with a more negative outlook,” says Johns Hopkins Medicine. They also explain that smiling reduces heart rate and blood pressure during stressful situations, even if it’s a fake smile. You really can fake it until you make it!

3. Give yourself goals.



Every achievement, big or small, starts with a goal. The goals you are most likely to reach are specific and attainable. Simply saying you want to lose weight or stay in touch with old friends, for example, makes it easy to keep putting those things off. Instead, define your goals as “fitting into my favorite dress for a wedding” or “calling one friend every week.” Click the link below for tips on writing your own goals!

4. Accept setbacks.



No matter how motivated and focused we are, sometimes forces beyond our control prevent us from reaching our goals. Too often, that makes us feel like giving up, as if we’ll never succeed. However, progress rarely goes in a straight line. Sometimes we need to remind ourselves that even when we go two steps forward and one step back, we have moved closer to our goal.

5. Try mentoring.



People with experience in careers, parenting and life skills have invaluable knowledge to share with those just starting out. Mentoring can be rewarding for both sides—mature people get to pass along their well-earned wisdom and younger folks get help in overcoming obstacles. Plus, when one teaches, two learn! Check out The National Mentoring Partnership: They have a “connector” database that matches mentors with people who want to be mentored.

6. Widen your circle.



If you have a few close friends, you are fortunate. However, regular contact with a broader range of people is also good for your mental health as you get older. According to research, published in the Journal of Epidemiology and Community Health, “The midlife wellbeing of both men and women seems to depend on having a wide circle of friends whom they see regularly,” says ScienceDaily.

7. Make time to read.



We all spend more time than ever looking at the screens of electronics. It’s time to put down your smart phone and pick up a good old book! Taking time to read books helps both our bodies and our minds: Research shows that reading can reduce stress levels by up to 68 percent, says the University of Minnesota. Whether you enjoy inspirational self-help, biographies or fantasy fiction, there’s a book out there for everyone. Audio books are also a great option when you’re on the go! Listen to them on your commute, your daily jog or while you’re cooking up a healthy meal.

8. Try new apps.

new apps

new apps

Our phones and tablets bring the world to our fingertips and can make our lives easier. You can try apps that help you work on your memory skills, learn new vocabulary, pursue creative ideas, manage your finances, try new workouts and so much more. Want to lose weight this September? Check out the FREE NuMi app from Nutrisystem, available for both Apple and Android devices! It’s the ultimate app for weight loss because it makes it easy for you to track your progress and provides daily information and inspiration. Learn more here! >

9. Learn a second language.



Being able to speak two languages not only allows us to communicate with a wider variety of people but it’s also good for our brains. According to Annual Review of Linguistics, “research in recent decades has demonstrated that experience with two (or more) languages confers a bilingual advantage in executive functions and may delay the incidence of Alzheimer’s disease.” You can learn a new language using one of the many online courses or apps. Solidify your skills by practicing with native speakers whenever possible.

10. Fix your posture.



Sitting all day and staring at a screen can cause poor posture. This can damage your spine, cause neck and back pain, decrease flexibility and impact breathing, says MedlinePlus. You can avoid these problems by bearing in mind the basics of good posture throughout the day: Harvard Health Publishing recommends keeping your chin parallel to the floor and your shoulders even. You should have a “neutral spine” with your arms at your sides. Be sure to keep your hips level, knees and feet pointing forward and your body weight distributed evenly. Run down that list when you’re sitting and standing to re-balance yourself and prevent the slumping that pushes us out of alignment.

11. Meditate daily.



Taking a little time each day to clear your mind of your daily cares and concerns can help you enjoy a stress-free September. According to Mayo Clinic, meditation has been shown to decrease the symptoms of high-blood pressure, chronic pain, anxiety, headaches, sleep problems and more. You can find many apps and online videos to help you get started. However, the basics are simple: sit in a comfortable position in a location that’s free from distractions. Focus on the rhythm of your breathing and let any thoughts or worries that enter your mind drift away. All you need is 10 minutes to get the benefits of this little break from the rush of daily life.

12. Cook often.

healthy cooking

healthy cooking

When you prepare your own food, you pay attention to the ingredients and can avoid unhealthy additives like salt and sweeteners. If you don’t have much experience cooking, start off simple and practice your skills before you take on more elaborate dishes. Don’t know where to begin? Check out The Leaf Weight Loss Blog for thousands of easy and delicious recipes that fit into your healthy diet! You can also pick up a copy of the book How to Cook Everything by Mark Bittman. It covers all the basics and shares the little tips and secrets that great home cooks learn after years in the kitchen.

 13. Sleep more.



You might not think of sleeping as a way to improve your life. However, so many of us are chronically tired that it actually harms our mental and physical health. Lack of sleep even increases our chances of overeating and makes it harder for us to lose excess weight, says Current Opinion in Clinical Nutrition and Metabolic Care. Try your best to stick to a regular bedtime and wake-up schedule. If you find yourself tired in the middle of the day, taking a 20-minute nap can refresh you without disrupting your night-time sleep.

Learn more about the importance of getting good sleep! >

14. Lose weight.

weight loss

weight loss

According to the National Institute of Diabetes and Digestive and Kidney Diseases, being overweight or obese can lead to a wide range of health concerns, such as diabetes and heart disease. Losing the excess weight can reduce your risk of these problems, as well as promote positive feelings, a sense of accomplishment and better self-image. To help you reach a healthy weight, consider trying a convenient meal delivery service that fits into your new September schedule. Nutrisystem provides you with a simple meal plan, food delivery and an amazing support system.  Click here to learn more! >

15. Be grateful, be happy.



Simply being thankful for the most basic things that we have in our lives—food and shelter, health and safety, family and friends—improves our sense of well-being. Practicing gratitude is associated with “greater life satisfaction,” according to research, published in the medical journal Psychiatry. What better way to improve ourselves this September than to be happier about all the good things we have? Try starting a gratitude journal and reflect on what you’re thankful for throughout the month. It’s a great way to start your day with a positive mind.

10 Simple Hacks to Help You Drink More Water

Weight loss,workouts,weight loss Journey,dehydrated,energy,hydration,Water is required by each cell of your body in order to function normally and help you become the “healthiest you.” While your body will also obtain water from other fluids you drink, water is far-and-away the best choice. Water has so many benefits from increasing energy and relieving fatigue to boosting your immune system and of course, also promoting weight loss. One way that water helps with your weight loss journey is by fueling your workouts. If you’re dehydrated, your workouts will not be as effective. But water also helps you feel full and potentially eat less. Sometimes a glass of water is enough to curb what you thought was hunger.

While you probably already knew the importance of water, you still might struggle with fitting in all that extra hydration. Sometimes it’s even just a matter of getting so busy that you forget to keep up with drinking. We know you’ve heard a lot of tips before, but we did some research and have come up with 10 more water-drinking-hacks that you can add to your arsenal. Try these easy ways to drink more water:

1. Set an Alarm

If you’re like most people you probably always have your phone on you. Well now you can use that alarm for more than your early morning wake-up call. Set an alarm to go off every hour to remind you to drink up. It’s so easy to get caught up with what you’re doing and fail to drink as much as you should but this will help provide an easy reminder.

2. Band It

If you’re more of a visual person, this hack is for you. Start your day with at least eight rubber bands around your wrist. Each time you drink about a cup of water, remove one rubber band. Make sure you’ve removed them all by the end of the day and you’ll know you fit in your eight (or more) cups that day.

3. Hashmark your Bottle

Another visual reminder, by using a permanent marker to add hashmarks to your water bottle, you can know exactly where you stand with water consumption for the day. Next to each hashmark write a time which corresponds with the time you plan to drink up. When the clock strikes that time, drink until you’ve hit the next hashmark.

4. Buy a Water Bottle You Love

It sounds silly but investing in a bottle that you really love just may help you drink more. There are a lot of bottles on the market. In fact, if you’re not much of a DIY type of person, they even sell water bottles that are already hashmarked (per the suggestion above). There are water bottles that allow you to easily infuse fruit and others that advertise keeping your drink cold all day long. Or you could even just buy a cup with a straw that has a favorite saying or character on it. Something as simple as a cup you love just may be the motivation you need.

5. Set a Rule

Another way to remind yourself is to set a rule based around a regular occurrence. For instance, you could decide that every time you go to the bathroom you have to drink one more cup of water. If you have another ongoing occurrence throughout the day, you can set your cup drinking to that. It just serves as an easy reminder to tie it to something you’re already regularly doing.

6. Eat Your Water

There’s no rule that says you must drink all your water. If you really struggle with water consumption try adding more water-packed foods to your day such as watermelon, cantaloupe or cucumber. This will help boost your intake even if you’re struggling with drinking it all down.

7. Switch your Brand

You’ve probably already heard the tip about adding flavor to your water to make it tastier but maybe just switching your brand could make a difference. Or maybe you prefer mineral water. If you’re currently drinking unfiltered water, invest in a filter and see if that makes it more appealing. If you make your water more enjoyable, you’ll likely drink more of it.

8. Add a Straw

Some people find that drinking from a straw is easier. It’s a simple switch but might be worth trying if it will help you drink more water. Whether you drink from a straw or not, sipping water—as opposed to gulping it down—is always much more pleasant so focus on taking it slow and you just may find you can fit more in.

9. Start Early

If you’re like a lot of people you might kick off your morning with a glass of juice or a cup of coffee. Why not try drinking a glass of water before anything else? One of the biggest issues with fitting in eight cups a day is that most people don’t start their water consumption until late morning as they’re typically drinking something else first. But if you make water your first drink of the day you’re setting yourself up for success. In fact, you might even find you don’t need that glass of juice now that you’re fully hydrated on healthy H20.

10. Add Ice

Again, simple but effective. Adding ice may make your water more appealing—particularly on a hot day or after a work-out. You can even take it a step further and use ice as the way to add flavor to your drink. Freeze ice cube trays full of fruits or herbs and plunk them in your drink for both a boost of flavor and a temperature cool down.

Your news here at

Thanks for visiting and please come back for more updates and News on the site, Bernadette.

Your sweat rate: How to check it and why it matters

When I work with any athlete, one of the first questions I ask is, “what is your sweat rate?”. Ninety-five percent of the time, I get a blank stare. When creating a performance nutrition plan, knowing your sweat rate is critical to make sure fluid replacement during exercise is adequate (but not too high). Here is why:

The importance of water
Water plays major roles in the body at any given time, but especially during exercise. During exercise, water inside your body cools your core and muscles, keeping you from overheating too quickly. This helps your perform stronger and longer. In addition, water transports nutrients to your muscle for use in exercise metabolism and then “cleans up” by transporting metabolites away from your muscle to be filtered and excreted. Water plays a key role in preventing dehydration, which also keeps the athlete mentally “on” throughout the workout. Finally, water acts as a cushion to your organs to protect them in case of impact during sports.

Why you should know your sweat rate
What I refer to as a “sweat rate” is defined as exactly how much water an athlete loses per hour of exercise. It is important to know your number because sweat rates vary widely from athlete to athlete. Females generally range from 2-5cups/hr and males range from 4-7 cups/hr.  However, variables such as air temperature, humidity and amount/type of clothing/pads can change sweat rate day to day. Once I know an athlete’s sweat rate, that tells me how much fluid per hour we need to replace during exercise.

How to calculate sweat rate
To figure out your sweat rate, pick a workout that is at least one hour long. Weigh yourself before and after that workout. Do not pee during the workout (unless you want to measure it), and keep track of how much fluid you take in during that workout. After the workout ends, take a look at how much weight you lost compared to how much fluid you drank. If your weights are about the same before and after, the amount of fluid you drank matched how much fluid you lost in sweat. If, however, your weight dropped during the workout, you did not drink enough fluid and need to increase your intake next time. By using this simple method, you can easily estimate your sweat rate. When doing this test, it is a good idea to note temperature and humidity during the test for future reference. If you are a triathlete, be sure to do separate biking and running tests, as most athletes have a different rate for each.

So, get to work! Figure out that sweat rate so you can replace fluids adequately to fit your individual needs for the rest of this summer.

Your Nutrition Coach,

some thanks  for stopping by and come back for more quick tips and advise here @

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Beauty Food: 6 Nutrients for Healthy Hair, Skin and Nails

Sure, you can try every iteration of your favorite shampoo, buy fancy face creams and moisturize your cuticles to your heart’s content—and your hair, skin and nails will likely reap the beauty benefits.

However, the vitamins and minerals that you eat can also affect how great you look and feel—and you’ve likely got room to optimize your nutrition for an even better daily life. According to the peer-reviewed scientific journal Dermato-Endocrinology, “Beauty comes from the inside.”1

Here are six essential beauty-boosting nutrients, and the foods to find them in:

1. Vitamin C

Vegetables and fruits like broccoli, peppers, and tomatoes are high in vitamin C

Vegetables and fruits like broccoli, peppers, and tomatoes are high in vitamin C

Also known as ascorbic acid, your body needs vitamin C to make collagen, a protein that serves as one of the main building blocks of skin. Collagen keeps your skin from sagging and is necessary for wound healing.2,3 Loops around the sun don’t have to completely ruin your hair, skin, and nails. Vitamin C also serves as a powerful antioxidant, with some studies suggesting that it can even help prevent skin damage induced by ultraviolet (UV) light.3

Foods high in vitamin C include:

  • Citrus fruits and their juices
  • Red and green peppers
  • Kiwi fruits
  • Broccoli
  • Strawberries
  • Tomatoes2

2. Vitamin E

Load up on squash, avocados, nuts and seeds to get vitamin E’s antioxidant benefits

Load up on squash, avocados, nuts and seeds to get vitamin E’s antioxidant benefits

According to Oregon State University, “Vitamin E is a fat-soluble antioxidant that is essential for the maintenance of healthy skin. Naturally occurring vitamin E is not a single compound; instead, vitamin E is a group of molecules with related structures, some of which may have unique properties in skin.” With its antioxidant properties, vitamin E can absorb the energy from UV light, which damages skin and leads to wrinkles and sagging. It also has anti-inflammatory properties in the skin and works with vitamin C to strengthen cells.4 One small study also found people with hair loss experienced an over 30 percent increase in hair growth after supplementing with vitamin E for 8 months.5

Foods high in vitamin E include:

  • Vegetable oils, like sunflower or safflower
  • Nuts, like peanuts and almonds
  • Sunflower seeds
  • Green vegetables, like spinach and broccoli6

3. Vitamin D

Vitamin D can be found in salmon, eggs, and fortified dairy

Vitamin D can be found in salmon, eggs, and fortified dairy

While the jury is still out on the extent to which vitamin D can lead to hair regrowth, not having vitamin D negatively impacts hair health. Some studies have even found that low vitamin D levels may be associated with female pattern hair loss, the most common type of hair loss in women.7 Other research suggests the symptoms of alopecia areata—an autoimmune condition that results in hair loss—may be more severe in people with low levels of vitamin D.8 Like vitamin C, vitamin D also may play a role in wound healing.9

Foods high in vitamin D include:

  • Fatty fish, like salmon and tuna
  • Fish liver oils
  • Vitamin-D fortified foods, like milk, breakfast cereal and orange juice
  • Beef liver, cheese and egg yolks (small amounts)
  • Mushrooms (small amounts)10

4. Biotin

Biotin can be found in bananas, meats, and avocados

Biotin can be found in bananas, meats, and avocados

When most people think of vitamins for hair, skin and nails, biotin may be the first thing to come to mind. “Due to its relatively low cost and abundance of availability in cosmetic products, biotin has become the new trend for consumers wishing to have longer, healthier hair and nails,” says researchers in the journal Skin Appendage Disorders.11

Low levels of vitamin B7, also known as biotin, can lead to hair loss.12 In one 2016 study, biotin deficiency was found in 38 percent of women who were experiencing hair loss.11 Most commercially-available hair, skin and nails supplements are extremely high in biotin. A few smaller studies suggest biotin supplements may help strengthen weak and brittle nails.13 However, research on biotin supplementation is limited. “Future studies are needed to determine whether biotin supplements might improve hair, nail, and skin health, especially among healthy individuals,” says the National Institutes of Health Office of Dietary Supplements.14

Foods high in biotin include:

  • Eggs, fish, meat and organ meats (e.g., liver)
  • Vegetables like sweet potatoes, broccoli and spinach
  • Nuts and seeds12

5. Omega-3 Fatty Acids

Omega-3s are beloved, and found in avocados, fatty fish, and oils

Omega-3s are beloved, and found in avocados, fatty fish, and oils

Omega-3 fatty acids are healthy fats that have been shown to help protect your heart, lower blood pressure and even reduce inflammation.15 What you may not realize is that omega-3s may also benefit your skin and hair.16,17 Research suggests omega-3s may help protect against sun damage, as well as help keep your skin stay moist, firm, flexible and smooth.16 Some preliminary studies suggest omega-3s may boost hair growth and reduce hair loss.18,19

Foods high in omega-3s include:

  • Fatty fish like salmon, mackerel, and tuna
  • Nuts and seeds like walnuts, flaxseed and chia seeds
  • Plant oils, like flax oil and canola oil
  • Fortified foods like some brands of eggs, yogurt, milk and juices20

6. Zinc

The zinc in oysters, red meat, poultry, whole grains, and mushrooms can help skin repair

The zinc in oysters, red meat, poultry, whole grains, and mushrooms can help skin repair

Zinc is a mineral that is essential for every stage of wound healing, from skin repair to preventing infections. Zinc functions as an antioxidant.21 According to the Journal of Drugs in Dermatology, research shows that zinc may reduce sebum production in the skin and protect against bacteria and inflammation.22 It’s also used as a mineral on sunscreens to protect the skin from sun damage.

“Moderate zinc deficiency causes pigmentation changes, decreased hair and nail growth, and skin lesions on body sites exposed to repeated pressure and friction in particular,” says Oregon State University. They explain further that six percent of all of zinc in the body is found in the skin. Zinc oxide can also protect the skin from sun damage and is commonly used as a “safe and effective physical sunscreen.”23

Foods high in zinc include:

  • Oysters
  • Red meat, poultry and seafood like crab and lobster
  • Fortified cereal
  • Beans, nuts, whole grains and dairy (limited amounts)24

Thanks for reading this article and I’ve got a lot I’m going to be putting up so stay tuned, coming very soon tons of NEW CONTENT, recipes, etc… don’t miss out. Thanks always for visiting and come back to visit again. Below are some links for you to go to.


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