#oralspraysolution

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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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Please Stop Weighing Yourself!

The scale is such a deceptive contraption. It doesn’t take into account the fact that you haven’t pooped for two days or that you’re on your period. It simply tells you a number. This number doesn’t tell you your body fat percentage or your muscle mass, is all it tells you is your gravitational force. Then why does this number make or break us? Why do we let this number define us and tell us our worth? If you have a bathroom scale that you check more than once a week, toss it. Put it in storage, give it to your mom, just don’t leave it out and let it taunt you. Weighing yourself every day is dangerous because weight fluctuates. That’s why I urge you: please stop weighing yourself, at least not more than once a week.

But what about BMI?

You may be thinking right now, “But isn’t my weight important to determine my BMI?” This is a valid question, but BMI isn’t a completely accurate representation of health either. Someone with a lot of muscle mass could have a BMI that is considered “overweight” even though they are not overweight or unhealthy.

This infographic shows the BMI scales for people underweight to extremely obese. To calculate your BMI, divide your weight in pounds (lbs) and divide by your height in inches (in) squared, and multiply by 703. Or you can search up a BMI calculator online and it’s much easier. The only problem with this calculation, as I mentioned above, is that it is not an accurate representation of your health. According to UW Medicine, “BMI’s strict categories don’t adjust based on things like your body type, age, race, or gender.” Simply because you have a normal BMI, doesn’t mean you have healthy habits. Muscle weighs more than fat, which the BMI doesn’t distinguish between.

Body Composition is More Important than Weight

The best way to gauge health is the body composition test or DEXA. According to Edward-Elmhurst Health, DEXA provides an accurate analysis of your fat, muscle, bone, and water mass. Unlike BMI, it is in-depth and can be used to identify risks and problems in the body before they occur.

For a cheaper and more accessible option than DEXA, you can use a hand-held body fat analyzer or a smart scale. The Bluetooth body fat smart scales are more affordable on Amazon. Again, there is no need to use these devices more than once a week.

Have Trouble Getting to the Gym?

I personally prefer to go to the gym in the morning, before anything stressful occurs and before the day wears me down. I used to solely go in the afternoons, and I’d find myself making up excuses or making other plans. Waking up at first was difficult, but CHARGEit helped me immensely! It quickly energized me without the crash later on. If you want to try it out, visit our itSpray store page on Amazon!

#itspray #benesprays #liquidvitamins #vitaminspray #chargeit #energy #solution #oralspraysolution #bmi

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Tasty Cucumber and Yogurt Salad

One of my favorite side salads is this tasty Lebanese cucumber and yogurt salad recipe. It is cool, refreshing, and overall delicious! My mom’s side of the family is Armenian, therefore I grew up with a cultured Meditteranean palette. There are so many different recipes I still want to learn from her side of the family. When I learn them, I will most definitely share them with you all, so stay tuned for future recipe blogs!

This recipe is from Simply Lebanese.

Ingredients

1 cup Whole Milk Yogurt or Low Fat Yogurt

2 Mini Cucumbers

2 cloves Garlic

½ tsp. Salt

1 tsp. Dried Mint

⅓ cup Water

Directions

Firstly, sprinkle the salt over the garlic cloves and crush using a mortar and pestle.

Wash and chop the mini cucumbers.

Add the yogurt, garlic, and water to a medium-sized bowl and whisk thoroughly.

Then add the chopped cucumber and mix well.

Sprinkle with the dried mint and a drizzle of extra-virgin olive oil.

Lastly, enjoy this tasty Lebanese salad!

Cucumber Health Benefits

According to WebMD, cucumbers are around 95% water to help keep you hydrated and to avoid constipation. They contain many vitamins and minerals including Vitamin K (57% of your daily value) which helps blood clot and supports strong bones. One-half cup of cucumbers only has 8 calories!

One medium, unpeeled, raw cucumber contains 30 calories, 0 grams of fat, 6 grams of carbs, 3 grams of protein, as well as 2 grams of fiber.

itSpray is Here for Your Health Needs!

Here at itSpray, we provide the solutions you need for all of your health needs. Whether you need immune support, sustained energy, or better sleep, we’ve got you! Our solutions are convenient, calorie-less, and made with clean ingredients. Spray it. Solve it.

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Use the 5-Second Rule to Create Healthy Habits

I started listening to a book on Audible, titled “The 5-Second Rule,” by Mel Robbins, per my dad’s recommendation. I listen to it when I work out, walk, or am just relaxing at the end of a long day. You can use the 5-second rule to create healthy habits and live the life you’ve always dreamed of!

How to Use the 5-Second Rule to Create Healthy Habits

If you struggle to motivate yourself to do the small things, like wake up on time, go to the gym, make an important call, etc, then this rule is for you! It definitely was and is something I have started using daily to push myself to do the small things that I just don’t want to do! In her book, “The 5-Second Rule,” Mel Robbins says that motivation is a lie. You may never be motivated to clean the house or go to the gym, but you have to 5-4-3-2-1 it. You count down and then, BOOM, you go and do it, without overthinking it. This process of counting down distracts you from talking yourself out of what you don’t want to do.

Mel Robbins discusses how her job and marriage were going down the toilet and how this rule transformed her life. One morning, instead of hitting snooze, she counted down in her head from 5 and got out of bed. Since that day, her life has never been the same. It restored her marriage and her career.

Book Summary

Here is the summary from Google Books!

“Throughout your life, you’ve had parents, coaches, teachers, friends, and mentors who have pushed you to be better than your excuses and bigger than your fears. What if the secret to having the confidence and courage to enrich your life and work is simply knowing how to push yourself?

Using the science habits, riveting stories and surprising facts from some of the most famous moments in history, art and business, Mel Robbins will explain the power of a “push moment.” Then, she’ll give you one simple tool you can use to become your greatest self.

It take just five seconds to use this tool, and every time you do, you’ll be in great company. More than 8 million people have watched Mel’s TEDx Talk, and executives inside of the world’s largest brands are using the tool to increase productivity, collaboration, and engagement.

In The 5 Second Rule, you’ll discover it takes just five seconds to:

Become confident

Break the habit of procrastination and self-doubt

Beat fear and uncertainty

Stop worrying and feel happier

Share your ideas with courage

The 5 Second Rule is a simple, one-size-fits-all solution for the one problem we all face—we hold ourselves back.

The secret isn’t knowing what to do—it’s knowing how to make yourself do it.”

Create Healthy Habits with CHARGEit

Sometimes you just an extra boost to get your booty out of bed and go to the gym. CHARGEit, your natural solution for sustained energy, is here for you! Pre-order yours until mid-October and get 30% off with the code CHARGE30.

How do I motivate myself on the way to the gym? I get a good night’s rest with DREAMit and kickstart my day with CHARGEit!

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Oatmeal Chocolate Chip Banana Muffins Recipe

My all-time favorite thing to bake is oatmeal chocolate chip banana muffins. They are delicious and my entire family loves them! Have them for breakfast, a snack, or even a healthy dessert!

This recipe is from Bake. Eat. Repeat.

Ingredients

1 1/2 cups flour

1 cup rolled oats

1/2 cup brown sugar, lightly packed

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

2 large eggs

1/4 cup canola oil

1/4 cup milk (I used almond milk)

3 bananas, mashed

1/2 cup (or more) semi-sweet chocolate chips (I used mini chocolate chips)

Directions

Firstly, preheat your oven to 375 degrees F. Line a muffin tin with paper or silicone liners or spray with cooking spray.

In a large bowl, combine the dry ingredients: flour, oats, brown sugar, baking powder, baking soda, and salt.

In a separate bowl, mash the 3 bananas and mix in the wet ingredients: eggs, oil, and milk.

Pour the wet ingredients into the dry ingredients and stir until combined. Then, fold in the chocolate chips.

Divide the batter between muffin cups. The recipe will make 12 to 15 muffins, depending on how full you fill the cups.

Bake for 16-18 minutes, or until a toothpick inserted in the center of a muffin comes out clean.

Lastly, let the muffins cool before enjoying!

Bananas are Full of Nutrients

Photo by anni from Pexels

In previous blogs, I discussed the nutritional benefits of bananas and how they help athletic performance. You have probably also seen many recipe blogs where bananas are the main ingredient. The reason for this is because they are incredibly healthy. Although they contain almost 30g of carbs, these carbs are healthy and come from natural sugars, therefore providing quick energy for workouts. Bananas are also high in potassium and antioxidants and low in fat – only 0.4g!

Here is a list of recipes we use featuring bananas:

Gluten-free Banana Pancakes Recipe

Peanut Butter Banana Chip Protein Shake

Sweet and Light Banana Cream Pudding

Healthy Chocolate Chip Banana Donut Recipe

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Understand How Sublingual Delivery Works

As we have stated many times before, itSpray solutions enter the bloodstream via sublingual delivery. You simply spray the solution under your tongue and viola! It is gone! Although we’ve mentioned this concept on a number of occasions, we’ve never explained the science behind it. Therefore, the goal of this article is to help you understand how sublingual delivery works.

What does “sublingual” even mean?

According to the International Journal of Pharmacy and Pharmaceutical Sciences, sublingual glands are also known as salivary glands, which are under your tongue. The word sublingual means “under the tongue.” Vitamins and medicines enter the body through the blood vessels under the tongue quicker than they would through the digestive tract. Therefore, itSpray solutions are liquid vitamins, because this makes absorption under the tongue and into the bloodstream easier.

What are the benefits?

Sublingual delivery allows the substance to avoid the liver, which protects it from the harsh environment of the middle gastrointestinal tract.

This delivery process doesn’t require food or water to enter the bloodstream.

95% of the vitamins and nutrients enter the bloodstream quickly – usually under 30 seconds.

Sublingual delivery is convenient and painless. Not to mention, our 1 oz spray bottles are perfect for on-the-go and plane travel! Toss it in

This method is great for children, the elderly, and those who have undergone bariatric bypass surgery.

How to Use Spray Vitamins

To use our spray solutions, simply shake the bottle, open wide, and spray 7 sprays under your tongue. Spray it. Solve it.

Get Quick Energy with CHAREGit!

You read that right! CHARGEit, your solution for natural energy is almost back! The sublingual delivery process gives you the energy you need in no time at all! Toss CHARGEit in your gym bag and get those gains! Order today! 

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Build Lean Muscle with a Superset Routine

Struggling to create a consistent workout routine? Because I certainly was! You can build lean muscle and reach your goals with a superset routine and cardio. Long-time fitness instructor from the midwest, Lucy Otradovec, created a 4-day a week routine that takes around an hour at the gym. It includes 2 days of upper body workouts and 2 days of lower body workouts. If this awesome routine sounds like something you’re interested in, then keep reading!

Before you begin, remember that workout should begin and end with a 5-10 minute warm-up. You can use the rowing machine, walk on the treadmill or track, or even cool down on a stationary bike. The point of this is to warm your body up and cool it down gradually. After you complete all 3 supersets, do 20-30 minutes of cardio. Begin with weightlifting so you’ll have more energy to maintain proper form.

Within each superset, complete each workout 3 times and do 10-12 reps each time. For workouts where you use one arm or leg at a time, make sure to do 10-12 reps for each limb. You can also add an extra filler workout within a superset if you feel up to the challenge. For example, sometimes after a chest and back superset, I’ll do crunches or squats to give those upper body muscles a break.

For this superset visit our website at: https://itspray.com/blog/build-lean-muslce-with-a-superset-routine/

#itspray #benesprays #superset #muscle #weightloss #vitaminspray #liquidvitamins #boostit #chargeit #dreamit #oralspraysolution #healthandwellness #healthylifestyle #healthyhabits

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Scrap the Standards and Live Fearlessly

These standards society places on us, on women, are just not fair. We are told to wear makeup, shave and wax everything, grow our hair out so it’s long and silky, wear heels to look sexy, get lip fillers, do squats for a bigger butt, get rid of hip dips… The list just goes on and on. To be quite honest, I can’t take it anymore. The more I try to achieve these standards of “beauty,” the more depressed I become. Personally, I don’t enjoy wearing a full face of makeup every day, but some women do! More power to them! There is nothing wrong with any of the standards I listed above. What’s wrong with them, is that they should not be standards. The standard should be to live a healthy, balanced lifestyle. Therefore, I say, scrap the standards and live fearlessly!

What does a healthy, balanced lifestyle look like?

A healthy, balanced lifestyle involves taking care of your mental, physical, and spiritual health. Many of us, myself included, tend to obsess over our appearance and therefore neglect our physical and spiritual health. This is extremely dangerous. It can lead to anxiety, depression, eating disorders, self-harm… you name it! We need to put just as much care into our minds and hearts as we do our physical bodies. We strive to feed our bodies healthy food and work out. Unfortunately, we aren’t as particular about what we feed our minds. This digital age traps us in a never-ending consumption cycle and stifles our creativity. It’s hard to live fearlessly when you aren’t creating and contributing to the world.

What does it mean to create?

According to Google, create means to “bring something into existence,” to “cause” something to happen. When we consume, our feelings and attitudes are the effects of what someone else created. For example, if you feel bad about yourself while scrolling through pictures of Instagram models, that feeling is an effect of what someone else created. Let me make one thing clear. There is nothing wrong with consuming media in moderation, but if we never create, then we’ll be constantly affected by the world around us, which can be awfully depressing at times. Creating can include anything from art and music to cooking or building something. It allows you to be your own person and develop skills that can “cause” a positive effect on this world. Therefore, get out there! Scrap the standards and live fearlessly. The world needs the creativity and ideas you have to offer!

Live a healthy, balanced lifestyle with itSpray solutions!

Our solutions give you the vitamins and nutrients you need to take on the world and live fearlessly!

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