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The Green New Year

Rather than making personal resolutions this year, I’d like to focus on ways I can better care for the environment. I call it the green new year –  a play on words from Roosevelt’s Green New Deal. If you’d like to take part in this challenge with me, continue reading!

Shop with Reusable Grocery Bags

Did you know that, according to the Center for Biological Diversity, it takes 1,000 years for plastic bags to break down? And Americans use an average of 365 plastic bags per person per year? These facts are kind of scary! You may think that you can’t make a difference if you’re the only one making a change, but that’s simply not true. If everyone thought that way then nothing at all would change. By shopping with reusable grocery bags, you can save 365 plastic bags from going to the landfill each year! And who knows, you could influence others to do the same! My mom started reusing the paper bags from Trader Joe’s whenever she goes shopping. You can also easily purchase reusable bags on Amazon.

Use Your Own Coffee Mug

When you go to coffee shops, they often let you use your own coffee mug. Starbucks gives you ten cents off if you use one of their reusable cups every time you get coffee. Other coffee shops often do the same. According to FoodPrint, most paper coffee cups cannot be recycled because of the plastic lining inside of the cup. Plastic cups for iced coffees are also non-recyclable because of the type of plastic used to make them.

Stop Using Plastic Water Bottles

Listen. We all know that plastic water bottles are not good for the environment, and we can easily avoid using them! If you prefer filtered water, invest in a Brita water filter. Buy a few stainless steel or glass water bottles, or really any water bottle you don’t throw away after a single-use. I understand sometimes using plastic water bottles is unavoidable, but try to make it a goal next year to use as few as possible, or ideally none.

Use Food Storage Containers

Any time you can, store food and snacks in eco-friendly food storage containers instead of plastic bags. According to One Green Planet, the average person uses 540 plastic sandwich bags per year! When packing the kids’ lunches in 2022, use the Eco Lunch Box from Amazon. It may seem pricey, but it is a one-time purchase, rather than a weekly purchase of sandwich bags. Amazon also has a variety of silicone, stainless steel, or glass food storage containers.

Ladies: Switch to Green Hygiene Products Next Year

You can easily switch to organic tampons, applicator-free tampons, or even a menstrual cup for the same price, or a lower price. Grove Collaborative explains that organic tampons are eco-friendly because they are made of BPA-free plastic, plant-based plastic, or biodegradable cardboard. Not to mention, they are better for your body. If you decide to go the most eco-friendly route, the menstrual cup, you will save money over the long run. This route isn’t for everyone, but if you find you like it, then you should switch for good! Tampon users use around 11,000 – 13,000 tampons in their lifetime, so using organic tampons, or ditching them all together is the best option for a better you and a better world. Visit Cosmopolitan for the “18 Best Organic Tampon Brands” and Good Housekeeping for the “18 Best Menstrual Cups 2021.”

Launch Into the New Year with CHARGEit!

Blastoff into 2022 with CHARGEit! This solution for increased energy will give you the power you need to take on the new year! Don’t wait! Order CHARGEit today!

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The Basics of Budgeting – from my dad

When I was 16 and I started my first job at Dairy Queen, my dad sat me down at the kitchen table and taught me how to balance a checkbook. He said that if I learned it in high school, it would become second nature when I entered the real world. Many people learn how to budget either from experience or Dave Ramsey. In this article, I am going to discuss a few basics of budgeting I learned from my dad. These helped me in high school and will hopefully help you personally or help you teach your kids.

Designate a place to budget

The first step to budgeting is to find a place to record your finances. You can use a check book, an excel spreadsheet, or even a budgeting app on your phone.

Separate needs from wants

Separate the expenses that you cannot live without such as groceries, rent, and utilities from your wants like entertainment and eating out. Decide how much money to put toward all of these categories.

For reference here is Dave Ramsey’s Budget Percentages from mamaandmoney.com

These percentages represent the percentage of your income to put toward each category every year. For example, if you make $40,000 per year and put 8% of your income towards health, that is $3,200 a year. To find out how much that is per month divide 3200 by 12, which equals $266 each month. If you only spend $100 on health one month, then you’ll have an extra $166 to use for the next month.

Your health budget, which is separate from your insurance budget, can include your gym membership, vitamins, or even itSpray solutions!

Save for Possible Expenses

Life throws many curveballs at us. It is important to put money aside for expenses you weren’t expecting. For example, these include car and house repairs. If possible, try to separate this category from your actual savings.

Hopefully these basics of budgeting I learned from my dad can help you take charge of your finances.

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Eight-Ingredient Fudgey Brownie Loaf

Have you been craving something sweet and chocolatey lately? Well, I have as well! Don’t deprive yourself, because this eight-ingredient fudgey brownie loaf from Wake Up & Smell the Rosay is delicious, and better yet, it’s gluten-free!

The only eight ingredients you need!

2 mashed bananas

1/2 cup maple syrup

1/2 cup almond butter

1 cup oat flour

1/2 cocoa powder

1 tsp baking powder

1/2 cup milk

1.5 cups chocolate chips

Directions

Start by mashing the bananas into a bowl.

Next, Stir in your maple syrup and nut butter.

Add the cocoa, baking powder, oat flour, and milk, and combine well.

Fold in the chocolate chips.

Then, line a bread tin with parchment paper, and pour in the mixture. Top with more chocolate chips and add walnuts if you want to!

Bake at 350F for 30 minutes.

Lastly, cool completely before you enjoy this tasty eight-ingredient fudgey brownie loaf.

Counter Sugar Cravings Once and For All

If you’re anything like me, you have an intense sweet tooth. I definitely don’t deprive myself though, because that leads to binge-eating and will throw you into an unhealthy cycle. According to the Adidas Runtastic blog, there are 6 things you need to incorporate into your diet to kill these cravings once and for all.

These include:

Protein-rich food

Healthy fats

Fiber

Probiotic-rich foods

Sour foods

Herbs and spices

According to the author, if you can kick your sugar cravings you will lose excess weight, have more energy, sleep better, and have fewer digestive issues!

Unfortunately, cutting out sugar may not be so easy, especially if you rely on it as energy to make it through each day. Well, don’t fret, because CHARGEit is coming back to town! We know it’s been MIA for a few months, but the wait is finally over! 

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Slim Down Your Pumpkin Spice Drinks

It’s that time of year again when pictures of pumpkin spice lattes take over Instagram. I mean, I can’t complain, because I love seeing the latte art swirled into the burnt orange colored cream. Pumpkin spice lattes may be one of your favorite things about the fall season and trust me, I won’t judge! They are one of my favorites too! Therefore, I am going to share how to slim down your pumpkin spice drinks this fall! For the purpose of simplicity, I will use Starbucks as my example.

Pumpkin Spice Latte

A 16-oz (grande) pumpkin spice latte at Starbucks contains 3 pumps of syrup which is 40 grams of sugar,  according to Clean Plates. It will still be sweet and tasty with a single pump of syrup!

Starbucks usually uses 2% or whole milk, which can easily be substituted for skim milk or a non-dairy alternative.

You can also ask them to hold the whipped cream.

Attributed to Starbucks.com

Pumpkin Cream Cold Brew

The grande pumpkin cream cold brew from Starbucks is 250 calories and two pumps of vanilla syrup and 2 pumps of pumpkin in the cream.

The simplest way to make this drink healthier is to either cut the syrups down by half or order sugar-free syrups.

For the optimum combination of the best taste and lowest sugar, order this drink with 1 pump of sugar-free vanilla and 1 pump of pumpkin. It’s as easy as that!

Attributed to Starbucks.com

Ultimately… order what you want, because life is too short!

If you want to get a normal latte or cold brew, go right ahead! I wanted to share these because I found them helpful when I’m trying to cut back on sugar, but I definitely don’t get the “slim” drinks all the time.

For more health tips and healthy recipes visit the blog page on our website!

#itspray #benesprays #starbucks #pumpkinspice #fall #coffee #blog #vitaminspray #liquidvitamins #oralspraysolution #vitaminsprays #solution

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Benefits of Exercise on Learning and Memory

The other day, I was working out at the gym on my college campus and felt an urge to read my e-textbook while on the elliptical. I felt energized and felt like I was able to retain the information well. Ultimately, I have adopted the practice of cardio and reading at the same time. Therefore, I decided to do more research to learn more about the benefits of exercise on learning and memory.

Benefits of Exercise on Learning and Memory

Harvard Health Publishing, referenced a study from the University of British Columbia, which found that cardio increases the size of the hippocampus. This is the area of the brain involved in verbal memory and learning. Exercise indirectly impacts memory and learning, because it improves people’s mood, sleep patterns, and stress levels. All of these have a direct impact on the brain.

According to an article from Western Governors University, Dr. John J. Ratey, an associate professor at Harvard Medical School, wrote a book titled, “Spark: The Revolutionary New Science of Exercise and the Brain.” In this book, Ratey talks about the impact of exercise on the brain and how it boosts learning on three levels. Exercise improves alertness, attention, and motivation and impacts the brain on the cellular level as well. Ultimately, he found, that working out not only helps with memory but also prepares the brain prior to learning.

Sleep Also Influences the Brain

Adequate sleep also impacts learning and memory. If you struggle to get 7 hours or more of sleep each night, DREAMit is your solution! According to an article from the Division of Sleep Medicine at Harvard Medical School, sleep plays an important role in memory, both before and after learning something. Many researchers also agree that the different sleep stages play a role in the different types of memory.

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Summer Salad Recipe from Taste of Home

Looking for some tasty and nutritious recipes? If so, try this delicious summer salad recipe from Taste of Home! It’s simple to make and can serve as a meal or side dish for summer barbecues.

Ingredients

For Salad:

3 cup uncooked pearl (Israeli) couscous

2 cans (14 ounces each) garbanzo beans or chickpeas, rinsed and drained

2 large navel oranges, peeled and chopped

1 cup crumbled goat cheese

2 cups fresh baby spinach

1 small red onion, chopped

3/4 cup dried cranberries

1/2 cup fennel bulb, thinly sliced, fronds reserved

1/2 cup chopped pecans, toasted

8 fresh basil leaves, chopped, plus more for garnish

For vinaigrette:

1/2 cup olive oil

1/4 cup orange juice

1/4 cup balsamic vinegar

1 tablespoon grated orange zest

2 teaspoons honey

1 teaspoon salt

1/2 teaspoon pepper

Directions

Firstly, prepare the couscous according to the directions on the package. Once it is prepped, fluff with a fork and let it cool.

Next, in a bowl, combine the couscous and the next 9 ingredients (salad ingredients).

Then, in a small bowl, whisk together vinaigrette ingredients until blended. Pour the vinaigrette over the salad and toss to coat.

Lastly, garnish with additional chopped basil and reserved fennel fonds.

Summer Salad Nutrition Facts

This summer salad recipe makes 12 servings. Each 3/4 cup serving of salad is 403 calories. It contains 16g of fat, 12mg of cholesterol, 335mg of sodium, 57g of carbohydrates, as well as 10g of protein. It also contains 5g of fiber and 15g of sugar.

itSpray Solutions for Your Health Needs

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Low Cal Bacon Egg and Cheese Sandwich

Need a protein-rich breakfast or lunch to fuel your long summer days? This low-cal bacon, egg, and cheese sandwich from Clean Food Crush is the perfect solution. Eggs function as the bun to hold the sandwich together, therefore making it low-carb as well. Each sandwich totals around 400 calories and only takes around 10 minutes to make.

Low cal bacon egg and cheese sandwich

Ingredients

Makes 2 servings

4 large eggs

2-3 Tbsp. water

1 small and ripe avocado, lightly mashed

2-3 slices bacon, cooked to your liking

2 Tbsp. shredded cheese (optional)

cooking spray (coconut or avocado preferred)

Directions

Firstly, place a medium non-stick pan over medium heat.  Place 4 mason jar lids inside with their centers removed and lightly spray with cooking spray.

Next, gently crack the eggs into the centers of the lids and lightly whisk with a fork to break up the yoke.

Then, pour water around the lids and cover the pan. Cook on low heat for 3-4 minutes, or until the egg is just set.

Remove the lids and top with cheese. Cook for another minute to allow the cheese to melt. Gently remove the egg from the pan with a spatula and set it on a plate, with the cheese side facing up.

Lastly, top with avocado and bacon and place the other egg “bun” on top.

Fuel-up with CHARGEit

Wherever you’re working this summer, chances are you need an extra boost of energy. If you have kids home from school, you probably need five extra boosts of energy. Fuel up with CHARGEit so you can take full advantage of the longer, sunny days ahead.

Want more sandwich ideas?

Check out our blog to learn how to make this quick and light curry chicken salad sandwich for the perfect lunch or dinner!

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Importance of Stretching After a Workout

Stretching after a workout is extremely important because it not only allows you to cool down and recover, but it also helps prevent future injury. When I started working out, I did not take the time to stretch afterward. I brushed it off as an insignificant part of my workout. In my mind, burning calories and building muscle were the most important aspects of my routine. Unfortunately, I experienced back pain and muscle soreness because my muscles were tense. Once I began adding a 10 to 15-minute stretch routine at the end of my workouts, I felt much better the next day. In this article, I will discuss the importance of stretching after a workout.

Importance of stretching after a workout

1. Stretching keeps the muscles strong, flexible, and healthy

According to Harvard Health Publishing, a lack of flexibility keeps the muscles short and tight. This leads to joint pain, strains, and muscle damage when you attempt to work out an inflexible muscle. Muscle flexibility and health also help with balance.

2. Promotes circulation and relaxation

The American Council on Exercise (ACE) says that stretching increases blood supply to your muscles and joints. Tense muscles can cut off their own circulation which blocks them from receiving nutrients and oxygen.

3. Reduces the risk for low back pain

According to ACE, flexibility in the muscles attached to the pelvis helps reduce the stress on the lower spine, thus decreasing the risk of low back pain.

Great cool-down routines

You can find many great cool-down and stretching routines online. For example, I follow Chloe Ting’s cool-down videos that range from 10 to 15 minutes. They include various yoga poses to help my muscles recover and relax.

https://www.youtube.com/watch?v=tXWh-dowiLg

CHARGEit

Need some pre-workout energy? Try CHARGEit, your solution to increased energy! I use this before my morning and mid-afternoon workouts to energize me.

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Add Bananas to your Workout Routine

Is one of your New Year’s Resolutions to get into shape? This is probably one of the most common goals, as well as the most exploited. Companies use the new year as an opportunity to push their diet pills and cleanses. Our culture focuses more on what foods to cut out of our diet, rather than healthy foods to add to it. If your goal is to get in shape this year, I have some refreshing news for you. You can eat—and you should eat foods that nourish and fuel your body. For example, bananas are a great all-natural, inexpensive, pre- or post-workout snack. This article goes over a few reasons why you need to add bananas to your workout routine.

Here’s why you need to add bananas to your workout routine

Great source of potassium

Potassium is an important electrolyte and mineral. According to the Harvard School of Public health, potassium helps maintain the body’s fluid levels and prevent muscle cramps.

Contains healthy carbs and natural sugars

A single banana contains almost 30g of carbs, which provides quick energy for your body to use during your workout. The high natural sugar and carbohydrate content also replenishes your glycogen stores. A study carried out by Appalachian State’s Human Performance Lab found that the carbohydrates in bananas provide the same benefits as a sport’s drink for athletes. Although bananas are healthier than sport’s drinks because they do not contain artificial ingredients.

Contains antioxidants

Antioxidants support the immune system which helps the body to create energy efficiently.

Eases pain

When the level of metabolites from the bananas raises in the blood, they mimic the effects of painkillers like aspirin and ibuprofen.

High in nutrients

The final reason to add bananas to your workout is that they contain many vitamins. According to healthline, bananas are high in vitamin C and vitamin B6. They also have magnesium, manganese, protein, and fiber!

Ultimately bananas are the way to go when it comes to your pre- or post- workout snack. If you are like me and need an extra boost for your morning workouts, try CHARGEit. This natural solution for fast-acting and sustained energy is sure to get you moving!

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The Many Health Benefits of Bell Peppers

In the last article, I presented the food network’s delicious stuffed pepper recipe. Aside from the the tastiness of this dish, it is extremely nutritious. Most of the nutrients come from the featured ingredient – bell peppers. Therefore, in this article, I will talk about the many health benefits of bell peppers according to healthline.

Bell peppers contain many vitamins and minerals

The vitamins within bell peppers include vitamin C, B6, K1, E, A, and folate (B9). One medium bell pepper contains 169% of the recommended amount of vitamin C, which is essential for immune support. Vitamin C also helps the gut absorb more iron which helps prevent anemia. Anemia is usually caused by a lack of iron in the diet and is characterized by fatigue and weakness. The intensity of these symptoms increases for women during their period because of high blood loss. Speaking of blood, vitamins B6 and K1 promote blood health. They help create red blood cells and support blood clotting. Vitamin K1 also helps keep the bone’s strong and healthy. Lastly, vitamin E supports nerve and muscle health.

Potassium, the important mineral within bell peppers, supports heart health.

Bell peppers contain many antioxidants

Antioxidants help protect the body against free radicals, prevent chronic conditions, and may even improve eye health. For instance, the antioxidant, lutein and the carotenoid, zeaxanthin, protect the retina from damage caused by free radicals.

Which color has the most nutrients?

Bell peppers come in red, green, yellow, and orange. WebMD says that red peppers contain the most nutrients because they stay on the vine for the longest amount of time. Green peppers have been on the vine for the least amount of time.

Build a healthy lifestyle

The many health benefits of bell peppers make them both nutritious and delicious. They have important nutrients the body needs to function and are extremely versatile. You can add them to a variety of dishes like pizza and pasta to omelets and breakfast potatoes. The opportunities are endless.

To learn the difference between a healthy lifestyle and dieting, check out our blog titled, “3 Differences Between Lifestyle Changes and Dieting.”

#antioxidants #itspray #benesprays #bellpeppers #healthylifestyle #nutrition #vitaminc #healthandwellness #boostit #sprayvitamins #nutrients

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Importance of Gut Health to Total Health

One’s gut health is a key determinant of their total health. Food broken down in the gut enters the bloodstream where it is distributed throughout the body as nutrients. Many people who are struggling to lose weight but have tried everything don’t realize that the problem lies in their gut. If your gut isn’t functioning properly,  you probably feel bloated, nauseous, and don’t have regular bowel movements. Chances are you also don’t feel so great. Continue reading to learn about the importance of gut health to total health!

Your Gut’s Impact on the Nervous System and Mental Health

According to Max Living, gut health can impact central nervous system disorders, including anxiety, depression, schizophrenia, and autism. This is because the gut makes 90% of the hormone serotonin, which is responsible for happiness and well-being.

Your Gut’s Impact on Weight Loss or Gain

According to Weight Watchers, the foods you eat significantly impact the bacteria in your gut. For example, people who eat lots of saturated fat tend to have more calorie-absorbing bacteria in their gut, making it harder to lose weight.

Your Gut’s Role in the Immune System

The gut contains healthy bacteria as well as 70% of the cells that make up your immune system. Therefore, a healthy immune system relies on a healthy gut.

BOOSTit, your vitamin-spray solution for immune support has many essential vitamins as well as the amino acid L-Glutamine. According to the GI Society, Glutamine serves as fuel for cells lining the intestines. Without it, these cells will waste away.

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Get this deal before the end of the week!

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Traveling Internationally During the Pandemic

If you are like me, you are probably freaking out about your international travel plans this year. While you may face more difficulties than you would during pre-pandemic times, do not worry. Just make sure to prepare ahead of time and stay flexible in order to adapt to changes in your plans. In this article, I will give you some tips for traveling internationally during the pandemic.

Tips for Traveling Internationally During the Pandemic

Check COVID-19 Requirements for ALL Airlines and Countries

Although this tip may seem obvious, it is necessary to discuss, because every country and airline has different rules. Pay close attention to “and/or” language. Some countries require a negative test AND the vaccine. Others may require either a negative test OR the vaccine. Additionally, some countries require a specific COVID test, like the PCR one. Check all of the COVID-19 requirements at least a week in advance to give yourself enough time for testing. You do not want to arrive in a foreign country without the proper paperwork. You can easily check the requirements online or through the airline’s app. I also recommend downloading the TripIt app which lays out your flight clearly and allows you to look at a COVID-19 summary for the country you’re traveling to.

Get to the Airport Plenty Early

Usually, airlines recommend passengers to arrive at the airport 2 hours early for a domestic flight and 3 hours early for an international flight. Arriving early is even more important during the pandemic because of the extra precautions airlines take.

Bring the Right Mask

There is no doubt you will have to wear a mask at the airport and for your entire flight. You’ll want to plan for around 24-30 hours of straight mask-wearing. Therefore, I would highly recommend one that is light and breathable. Some types of masks are not allowed depending on the airline. Bandanas, masks with a valve, and face shields are usually prohibited. Make sure to check the guidelines beforehand.

Travel with DREAMit!

For some reason, I am never able to relax enough on long flights to fall asleep. By the time I arrive at my destination, I am exhausted and suffer from extreme jet lag.  If you relate to this, then you need to try DREAMit: your natural sleep aid. It contains valerian root extract to ease anxiety and help you relax. Then, it helps put you to sleep with other ingredients such as melatonin, chamomile flower, and 5-HTP. For flavor, DREAMit contains monk-fruit, a zero-calorie, all-natural sweetener! It is TSA-approved and fits in a small purse! Learn more and order today on our website!

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Healthy Post-Holiday Peppermint Mocha

Let’s face it, we’ve probably all gained a few extra pounds this holiday season. That doesn’t mean we have to diet or overly restrict our calorie intake when the new year arrives. Simply eating as we did before the holidays is enough to help us shed that extra weight. The one thing I refuse to give up when I return to pre-holiday, ‘normal’ eating, is the peppermint mocha. I am a sucker for the one from Starbucks, topped with whipped cream and chocolate shavings – containing 47 grams of sugar! That’s why I found this recipe for a healthy post-holiday peppermint mocha. It satisfies my sweet tooth and only has 5 grams of sugar!

This post-holiday peppermint mocha recipe from The Clean Eating Couple takes about 10 minutes to make and serves 1 person!

Ingredients

1 cup almond milk

1/4 cup espresso (1 large 1-2 oz shot)

1/4 teaspoon peppermint extract

1/2 teaspoon cacao powder

1 teaspoon maple syrup

Directions

In a pan or microwave, heat almond milk until warm.

Whisk in peppermint extract, cocoa powder + maple syrup.

Whisk until warm and frothy.

Pour milk mixture into a mug, and top with espresso.

Peppermint Mocha Nutrition Facts

This recipe only contains 63 calories! It has 3 grams of fat, 7 grams of carbs, 1 gram of fiber, and 1 gram of protein.

You can use dairy milk or another milk substitution, but the nutrition facts will change. You can also use honey instead of maple syrup or sugar-free maple syrup if you’d like.

Post-Holiday Health with itSpray

Get your healthy habits back on track for the new year with itSpray solutions. Take BOOSTit to support your immune system and protect you against illnesses; CHARGEit to give you energy and kickstart your workouts; as well as DREAMit to reset your sleep cycle and help you wake up refreshed. Visit our website to learn more and order today!

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Healthy Alternative to Sweet Potato Casserole

Christmas does not have to be the most fattening time of year. You can easily cut down on the sugar, fat, and calories by changing up a few of your dishes, like sweet potato casserole for instance. Sweet potatoes are tasty and rich in flavor without all of the marshmallows and added sugar.  Clean Eating features a great recipe that makes a healthy alternative to traditional sweet potato casserole.

This recipe makes about 10 servings and takes a total of 75 minutes to make.

Ingredients

Pecans:

11/2 tbsp pure maple syrup

1 tbsp organic unsalted butter, melted

1 tsp chopped fresh rosemary

1/4 tsp each sea salt and ground black pepper

2 pinches ground cayenne pepper

1 cup raw unsalted pecans

Sweet Potatoes and Glaze:

3 lb sweet potatoes, halved lengthwise and cut into 2-inch-thick wedges

2 tbsp olive oil

1/2 tsp sea salt

1/4 tsp ground black pepper

1/4 cup pure maple syrup

1 tbsp organic unsalted butter

1 tsp chopped fresh rosemary

1/2 vanilla bean

Directions

1. Up to 3 days in advance, prepare pecans: Preheat oven to 350°F. In a small saucepan on medium, heat maple syrup, butter, rosemary, salt, pepper, and cayenne, stirring, until butter melts. Next, place pecans on a parchment-lined baking sheet and drizzle with butter mixture, then toss to combine. Bake, stirring once until pecans are toasted and sugar has caramelized, which will take about 10 minutes. Cool completely, chop and store at room temperature in an airtight container for up to 3 days.

2. 1 day in advance, bake sweet potato wedges: Preheat oven to 425°F. Arrange sweet potatoes skin side down on a parchment-lined baking sheet. Then, brush with oil and sprinkle with salt and pepper. Bake 35 minutes or until tender. Cool completely and store in an airtight container in a single layer in the refrigerator.

3. 2 hours before serving, remove sweet potatoes from refrigerator and arrange, skin side down, on a parchment-lined baking sheet and set aside. Then about 45 minutes before serving, preheat oven to 425°F.

4. 10 minutes before serving, glaze and reheat potatoes. In a small bowl, combine maple syrup, butter, and rosemary. Split the vanilla bean lengthwise, scrape out seeds, and then add to maple syrup mixture. Brush sweet potatoes with maple mixture and bake until heated through and glaze is bubbly for about 10 minutes. Then, transfer sweet potatoes to a serving dish and sprinkle with pecans.

5. Lastly, enjoy this healthy alternative to sweet potato casserole at Christmas dinner!

For more healthy recipes visit

https://itspray.com/itspray-blog/

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Serve the Community this Holiday Season

While the holidays are full of family, food, and gifts, we mustn’t forget to give back to those around us.  There are many ways you can serve the community this holiday season using your time and talents. Keep reading for a few ideas!

Serve at a Soup Kitchen

While this may sound like a cliché, soup kitchens need help this time of year. Serving at a soup kitchen usually involves a half-day commitment where you help prep, serve, and clean up.

Ring the Salvation Army Bell

You have probably seen those people in front of a grocery store like Walmart ringing the bell for the Salvation Army. The tradition of the Salvation Army’s red kettle began in 1891 when Salvation Army Captain Joseph McFee resolved to provide a free Christmas dinner for the poor in San Francisco. His goal was to feed 1000 of the city’s poorest people on Christmas Day. Captain McFee placed the first “kettle” at the Oakland Ferry Landing at the foot of Market Street and raised the money he needed. If you’re interested in joining this long-standing tradition register to ring!

Volunteer at a Food Bank

No one should ever go hungry, especially during the holidays. Find a local food bank in your community and help assemble boxes for food distribution.

Serve your Community Nursing Home

Get a group together and find a nursing home in your community to carol at! Many nursing home residents are lonely this holiday season, and what a better way to serve than bringing them music and joy!

You can also put together a care package for seniors or write and send out thoughtful holiday cards. Many programs exist where you can get a wish list from a senior at your local nursing home to get the products they need.

Need Christmas Gift Ideas for This Year?

If you need some Christmas gift ideas for this year, then visit our itSpray Amazon Store. Give the gift of immunity with BOOSTit, sustained energy with CHARGEi. or sleep with DREAMit! Or give the gift of all three solutions to a working parent or a sleep-deprived student. Trust me, they will appreciate it!

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Healthy Apple and Nut Bread

Say hello to the holidays with this healthy apple and nut bread recipe from Eating Well! Like the pumpkin cheesecake muffins, you can enjoy this bread for breakfast, an afternoon snack, or even dessert!

From Eating Well

Ingredients

Baking spray with flour

⅔ cup granulated sugar

½ cup plain whole-milk Greek yogurt

2 large eggs

⅔ cup unsweetened applesauce

1 teaspoon vanilla extract

7 tablespoons unsalted butter, melted, divided

1 cup all-purpose flour, plus 1 tablespoon, divided

¾ cup whole-wheat flour

1 teaspoon baking soda

1 teaspoon apple pie spice

½ teaspoon salt

1 large Granny Smith apple, diced (1/4-inch; about 1 cup)

½ cup coarsely chopped walnuts

3 tablespoons light brown sugar

¼ teaspoon ground cinnamon

Directions

Step 1: Firstly, preheat the oven to 350 degrees F and coat a 9-by-5-inch loaf pan with baking spray.

Step 2: Stir granulated sugar, yogurt, and eggs together in a large bowl until well combined. Then add the applesauce, vanilla and 6 tablespoons melted butter; stir well to combine and set aside.

Step 3: Next, Whisk 1 cup of all-purpose flour, whole-wheat flour, baking soda, apple pie spice, and salt in a medium bowl.  Add the chopped apple and stir until the pieces are evenly coated. Add the flour-apple mixture to the egg mixture; stir until just combined. Then spoon the mixture into the prepared loaf pan.

Step 4: Combine walnuts, brown sugar, cinnamon, and the remaining 1 tablespoon of each melted butter and all-purpose flour in a small bowl. Sprinkle evenly on the batter in the pan.

Step 5: Bake until a wooden pick inserted in the center of the loaf comes out clean, 55 to 60 minutes. Cool in the pan for 10 minutes. Gently turn out onto a wire rack and let cool completely for about 1 hour.

Step 6: Lastly, enjoy your healthy apple nut bread with a warm cup of coffee or hot cocoa!

Have Happy and Healthy Holidays with BOOSTit

BOOSTit is your natural solution for increased immunity. Fortify your immune system so you can enjoy the holidays with friends and family this year!

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