5 Things You Need to Know about Meal Replacement Shakes.

Hoping to sip your way to a healthier and slimmer you? Then meal replacement shakes might just be your golden ticket. These shakes are low in calories and high in essential vitamins and minerals.

But, before you decide, you need to really understand what meal replacement shakes are and how they work. Read on to learn five things you need to know about meal replacement shakes before deciding if this weight-loss method is right for you.

1. Meal replacement shakes aren’t what you think they are.

You’ve seen your neighbor drinking them, and you’ve seen them advertised on TV showing people’s amazing before and after photos. But do you really understand what a meal replacement shake is? First off, they’re not going to magically help you shed 50 pounds (no matter what that inspiring commercial showed), they’re not meant to be used to starve yourself and they’re not protein shakes.

Meal replacement shakes do contain ample amounts of protein and other nutrients your body needs, and they can help you lose some weight, when used right. That means you drink a nutrient-rich shake in replacement of one or two meals a day to help you cut your calorie intake during that mealtime.

2. Successful meal replacement diets require more than drinking shakes.

You can’t drink a shake, wait 10 minutes, step on the scale and expect to see that you’ve lost a couple pounds. If you really want to lose weight, you have to eat less and exercise more than you currently are. Meal replacement shakes help with the first part. When you drink a shake packed with good nutrients, it’s less than eating a normal meal that’s typically filled with unneeded calories, fats and sugars. It should also keep you full longer so you don’t get the munchies before your next meal.

The exercising part, that’s on you. The U.S. Department of Health & Human Services recommends you exercise 150 minutes a week.

3. Meal replacement shakes are filling—when they’re made with the right ingredients.

A growling stomach too often keeps people from being able to lose weight. Feeling hungry, and having others hear your hunger pains, is what causes many of us to overeat during and in between meals. But, meal replacement shakes help keep you full and slim down. And the best meal replacement shakes contain a healthy trio of ingredients:

  1. Protein—Helps you stay fuller for a longer time frame.
  2. Fiber—Makes you feel full instantly.
  3. (Good) Fat—Work with your body’s hormones to tell you to stop eating.

4. It’s an easy, convenient diet to follow.

Some people worry they won’t be able to follow the strict rules some diets require. But with meal replacement shake diets, it’s a pretty easy daily system to follow that doesn’t require calorie counting at every meal or reading every label of everything you cook with. Just replace one or two of your meals a day with a meal replacement shake, most choose breakfast or lunch, and then eat a healthy mid-afternoon snack and a balanced dinner.

Along with easy to follow, it’s also convenient. Wouldn’t you rather sleep longer and whip up a shake in five minutes or less in the morning that you can drink in the car on the way to work than wake up 20 minutes earlier to make and eat a hot, healthy breakfast?

5. You can choose whichever meal you want.

The best time to drink a meal replacement shake is whatever time you feel is best for you. Nobody knows your body better than you. Some people choose breakfast because they’re not super hungry in the morning and need something convenient, and shakes are light and filling, plus easy to make and take. Others pick lunch so they’re not tempted to get a calorie-filled, drive-thru meal on their 30-minute lunch break or for dinner as a post-workout source of protein that supports muscle repair and recovery. It’s up to you to decide which meal or meals you want to replace with a shake.

If you’ve decided to try meal replacement shakes, then you need some delicious, nutrient-dense shakes to drink. Check out our favorite shake recipes that give you a healthy, well-balanced meal replacement option and don’t skimp on the flavor.

 

 

~ Rev. Tiffany White Sage Woman

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7 Common Signs of Nutrient Deficiency

Food alone may not provide sufficient micronutrients for preventing deficiency.

This study from the Journal of the International Society of Sports Nutrition analyzed 70 athlete’s diets. Every single diet was deficient in at least three nutrients. Some diets were missing up to fifteen nutrients! Another study they performed showed that people following one of four popular diet plans (including Atkins, South Beach, and the DASH diet) were also very likely to be micronutrient deficient, particularly in six key micronutrients:

  • Vitamin B7
  • Vitamin D
  • Vitamin E
  • Chromium
  • Iodine
  • Molybdenum

Similarly, the United States Department of Agriculture says the majority of Americans are deficient in many of the same nutrients and are not meeting the required daily amount of things like vitamin E, folate, calcium and magnesium.

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So how do you know if you’re deficient? First of all, if you’re not eating A LOT of fruits and vegetables, especially greens, then you are probably deficient in a lot of these areas. There are also many different symptoms that could tell you you are deficient in some critical nutrient. Here are 7 of them:

1. Poor Night Vision

Vitamin A, known as retinol, is essential for promoting good vision and overall eye health. It also helps to maintain healthy skin and soft tissues throughout the body.

2. Cracks at the Corners of the Mouth

This is more likely to occur for those following vegan and vegetarian diets because it’s harder to get sufficient zinc, iron and B12.

3. Sores or Discoloration of the Mouth and Tongue

Water-soluble B-vitamins are essential for the health of the mouth and tongue. Unfortunately, the body doesn’t store them, so we have to constantly replenish them.

4. Weak, Spotted or Ridged Nails

These are common signs of a deficiency in zinc, an important trace mineral needed for the proper function of the immune system. Zinc also serves an important role in cell division and growth.

5. Poor Blood Clotting

Essential for normal blood clotting, vitamin K also plays a vital role in bone mineralization and cell growth. Lack of vitamin K can result in bruising, frequent nosebleeds and brittle bones.

6. Weak Muscles and Bones

In advanced cases it’s called rickets (for children) or osteomalacia (for adults), but it boils down to a deficiency in vitamin D, an essential nutrient for growth, health and maintenance of the structural system.

7. Frequent Cramps in the lower legs or ‘Restless Leg’

Magnesium, calcium and potassium support proper muscle development and growth. Lack of these important nutrients can cause persistent discomfort in the feet, calves and back of the leg.

nutrition-deficiency

~ Rev. Tiffany White Sage Woman

http://goldylocks.mynsp.com

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Win ALL of Nature’s Sunshines Product’s Single 15 ml Essential Oils!

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The prize is one of each of the following 15 ml essential oils: Bergamot, Clary Sage, Clove Bud, Eucalyptus, Frankincense, Geranium, Lavender, Lemon, Lemongrass, Orange, Oregano, Patchouli, Peppermint, Pine Needle, Pink Grapefruit, Red Manderine, Rosemary, Sweet Marjoram, Tea Tree, Wild Myrrh, Wild Thyme, Wintergreen, and Ylang Ylang. Learn more about our Essential Oils Here. Total Retail Value is $918.30. One winner will be selected and notified via email on or before December 5th. This contest is only open to Fans of Nature’s Sunshine Inc’s Facebook Page.

First: Become a Fan of Nature’s Sunshine’s Facebook Page

Essential oils are most effective when in their authentic, natural state. When Nature’s Sunshine began offering essential oils more than 15 years ago, we discovered many competitive oils on the market had been altered, standardized and enhanced for flavor, fragrance and economic advantage. Nature’s Sunshine raised the bar. We guaranteed that our oils were 100% authentic.

Second:ENTER HERE

 

 

 

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Brighten Your Holidays with Authentic Essential Oils ~ Enjoy 20% Savings on three NEW aroma packs!

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5 Tips for a Better Night’s Sleep

sleeping-baby

 

Americans get 20% less sleep today than they did 100 years ago. More stress? Probably. Less physical activity? Perhaps.

In any case, some type of insomnia will affect one in three of us. And women, you’re up to twice as likely to experience sleeplessness as men.

But don’t take this news lying down (staring at the ceiling). Here are 5 tips to do your part to make every night a restful night and sleep like a baby!

1. Time

Allow yourself some time to wind down each evening. Bustling around, trying to get a few more things done before you go to bed is counter-productive to good sleep. Even social networking before bed can stimulate the brain, making it hard to truly relax when your head hits the pillow.

2. Environment

Some people can sleep anywhere. Most of us can’t. Creating a sleep-friendly environment might include defusing the amount of light in your bedroom, having a comfortable room temperature and the amount of noise reaching your ears. Consider black-out curtains, earplugs, turning on a fan, listening to mellow music, and other changes that might make your sleep room a better place for real rest. Having a TV and/or too many electronics in your bedroom can also keep you awake and interfere with a good night’s sleep.

3. Create a Routine

Doing the same thing every night can help train your body that it’s time for sleep. Drink a cup of a herbal, non-caffeine tea, brush your teeth, read for 10 minutes, listen to relaxing music, etc. Whatever your routine should be, stick with it for at least two weeks and see if sleep is less elusive. Note: Exercising too close to bedtime can stimulate the mind, making sleep much more difficult for some people.

4. Get Comfortable

Don’t underestimate the importance of a good mattress and/or pillow. Before you buy a new mattress, do some research. Talk to friends, check out blogs and ask about doing a 30-day test-run to see if you like it. Nowadays you can choose from air, gel, water, and good old springs and foam. People are quite different and so are mattresses!

5. Supplements for Sleep

Herbs and supplements for sleep can play an important role in getting proper rest. The herbs and supplements that I am going to recommend is from Nature’s Sunshine, of course!

  • Valerian root  has been used for over a thousand years to help people sleep. It helps relax the central nervous system, promotes feelings of calm and can help decrease anxiety or stress. And unlike some sleep aids, it does NOT leave you feeling groggy.
  • Hops flowers  have nervine properties and promote restful sleep.
  • Passionflower  can help relax tense muscles and soothe frayed nerves.
  • Lavender  is the most popular essential oil for relaxation and encouraging sleep. Diffuse lavender in your bedroom or spray a mist of it onto sheets and pillows before bed.
  • Melatonin  is a hormone naturally present in the brain. It can help restore the body’s natural sleep rhythm and may help you feel more alert and rested when you awake. Our bodies make less melatonin as we age. NOTE: Melatonin should not be taken during the day; it may cause drowsiness. It is not recommended for use by children, teenagers or pregnant or lactating women. Do not take this product when driving a motor vehicle or operating machinery.

 

~ Rev. Tiffany White Sage Woman

Independent Distributor and Manager for Nature’s Sunshine Products

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Flower Essences by Nature’s Sunshine

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Take The Heart’s Key Emotional Assessment and see which Flower Essence is the best for you. This is a free assessment.

Once you get your results, you can get more details about each Flower Essence on the Nature’s Sunshine website. You can purchase the Formula Pack, all 7 Flower Essences, or purchase them individually.

If you have any questions, please contact me.

Many Blessings,

Rev. Tiffany White Sage Woman

 

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A Powerful Tool for Alignment

 

 

alignment

Just recently my eldest son had came home for doctor/healer mom to help him recover from a ruptured ear drum and bronchitis! During his two week stay, we covered many healing techniques, and this was one of them. These two products mentioned are Nature’s Sunshine Products. (NSP)

When you feel off balanced physically you can get an adjustment from a trusted chiropractor, and/or try this great technique and tool using the Core Essential Oil and Tei-Fu Massage Lotion. This technique has a tremendous balancing result and is an amazing healer of a lot of things including the spine.

I learned this in an NSP RevOILution presentation and this was mentioned again in the NSP Essential Oil Certification Class that I recently attended.

~ Have client lay on their tummy.

~ Put 10-15 drops of Core EO (essential oil) down the spine. Gently and lightly rub it in. The oil will absorb nicely into the skin. You don’t need to use a Carrier Oil unless the client is sensitive to the Core EO. If so, put several drops on top of the Core EO and along the spine.

~ Next, rub the Tei-Fu Massage Lotion gently* down the spine. The Tei-Fu Massage Lotion drives the Core EO deeper within the body on a cellular level.

~ After the Tei-Fu Massage Lotion has been absorbed and soaked in, then cover the back with a warm/ hot damp towel or cloth, followed by applying a dry towel/cloth over the damp one.

~ Have the client continue to lay there and relax for 30 minutes.

*When dealing with the spine, be gentle. Don’t press down hard or be too rough with the pressure of rubbing in the essential oil and lotion. Use a gentle feathering technique to spread out the oil and lotion as it absorbs into the skin.

 

 

Order these Products:

Core Balancing Blend Essential Oil

Tei-Fu Massage Lotion

 

With a $40 order of Nature’s Sunshine Products, you can sign up as an Independent Distributor and be eligible for FREE educational Webinars and Join in on the Essential Oil Certification Class and many other on-going Classes and Webinars!

Contact me for details!

Many Blessings,

~ Rev. Tiffany White Sage Woman

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What is a Carrier Oil?

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A carrier oil is a vegetable oil derived from the fatty portion of a plant, usually the seed, nut or kernels. Carrier oils on their own have different therapeutic properties and are used to dilute essential oils before they are applied to the skin. A carrier oil will also help “carry” the essential oil into the skin.

 

Why Use a Carrier Oil?

Since essential oils should evaporate, it’s best to dilute the essential oil with a carrier oil before applying it to your skin. By doing this, you are getting more essential oil into your skin which means you need LESS essential oil! Plus the therapeutic properties of the essential oil will ONLY be strengthened by the carrier oil. Another reason you need to dilute essential oils is because they are strong and should be used with care.

Choosing a Carrier Oil:

Cold-pressed from the almond kernel, Sweet Almond Oil contains oleic acid, essential unsaturated fatty acids, sterolins and even vitamin E. This oil is an excellent emollient which softens and reconditions the skin, making it ideal for massage, oil cleansing or adding to your bath.

Grapeseed carrier oil is a versatile oil containing numerous essential fatty acids and is perfect for soothing away dryness and irritation. Grapeseed is non-comedogenic (won’t clog pores) and is suitable for all skin types. It is the preferred carrier oil for many massage therapists because of its light, satin-like finish. It also has some astringent qualities and is good for oily skin.

Fractionated Coconut Oil is a fraction of the coconut oil from which almost all the long chain triglycerides are removed, thus leaving mainly the medium-chain triglycerides and making it an absolutely saturated oil. This process refines, clarifies, and deodorizes the oil. Fractionated Coconut Oil is extremely resistant to rancidity and has a long shelf life.

Organic Sunflower carrier oil has high amounts of Vitamins A, B, D and E, minerals, and has beneficial amounts of lecithin and unsaturated fatty acids. Sunflower Oil is a wonderful skin softener and conditioner. Sunflower is a versatile cost-effective carrier oil that has applications in both massage and aromatherapy.

GMO-free golden Jojoba is a great carrier “oil”, but Jojoba is not actually an oil but a liquid wax. It’s unique in that it closely resembles the natural sebum (oil) of our own skin and is rich in vitamin E. making this one an excellent cleansing oil. Because of its extended shelf life, Jojoba carrier oil can be added to other carrier oils in order to extend their shelf life.

And last, but not least, Nature’s Sunshine’s Carrier Oil.

carrier-oil

Use as a base for any of our essential oils for massage and other topical applications.
  ~  Unscented
  ~ Non-greasy
Nature’s Sunshine Products Carrier Oil blend is a silky smooth blend of oils that goes on light and absorbs easily. Because it is naturally unscented, our Carrier Oil is the perfect medium to help the aroma of our essential oils shine through.
Features: Sunflower, Safflower, Grape seed, Olive, Vitamin E
Ingredients:
100% pure oils of Helianthus annuus (Sunflower) seed, Carthamus tincturius (Safflower) seed, Vitis vinifera (Grape) seed, Olea europaea (Olive) fruit oil and Tocopherol (Natural vitamin E).
Recommended Use:
Use alone or as a carrier for topical application of Nature’s Sunshine Authentic Oils. Dilute 7-15 drops of essential oil per tablespoon of carrier. Keep out of reach of children. For best results, store in a cool, dark place.
Contact me if you have any questions in regards to Nature’s Sunshine Products.
Many Blessings,
~ Rev. Tiffany White Sage Woman
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Did You Know? Your Skin Can “Smell”

Woman Smelling a Flower

Skin cells known as keratinocytes have been found to possess the same olfactory receptors that occur in the nose. The receptors in the nose have long been known  to be responsible for detecting scents or odors after binding to specific aromatic molecules. Now these receptors have been found not only in the skin but also in the prostate, kidneys and the intestines. A major difference in receptor location involves sensitivity. The receptors in the nose are far more sensitive, and interactions here with low concentrations of the appropriate molecules usually produce the typical sensory perception of odors or fragrances.

Sandalwood

Sandalwood (Santalum album) essential oil, used in aromatherapy, contains molecules that bind to the olfactory receptor OR2AT4 in the skin. With OR2AT4, this binding triggers a calcium-dependent signaling pathway that results in an increased proliferation and a more rapid migration of skin cells. This response is characteristic of skin healing. When the same receptor in the nose is activated by sandalwood oil molecules, a message is sent to the brain that mediates the sense of smell. In the skin, activation of OR2AT4 stimulates wound healing.(1) It appears that receptor location in the body dictates not only sensitivity but also function of the receptor.

The scientists who made this discovery have also found other, unrelated olfactory receptors in the skin and plan future research to characterize their function. Additionally, olfactory receptors in other organs possess a totally unknown function. A full mechanistic characterization of these olfactory receptors may lead to the development of new drugs and, in the case of skin-based receptors, unusual and healthful cosmetics. More importantly, future research may lead to a more complete understanding of this specific receptor-molecule binding as it relates to the complex interactions between humans and their environment.

By Dr. William J. Keller, Vice President Emeritus

Reference

1D. Busse et al., “A synthetic sandalwood odorant induces wound healing process in human keratinocytes via the olfactory receptor OR2AT4. Journal of Investigative Dermatology, 2014; doi: 10. 1038/JID.2014.273.

 

~ Rev. Tiffany White Sage Woman

http://www.whitesagewoman.com/NSP-Essential-Oils.html

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25 Ways to Increase Fiber Daily

Fiber is one of those often-overlooked necessities.

You know you need it, and you like it when you have it, but it doesn’t top the list the way Protein or Omega-3 does.

Fiber is pretty important to supporting cardiovascular and digestive health, so why the fiber hate? Because when most of us think fiber, we think fibrous, and cardboard-esque. Not very appetizing. Luckily there are a lot of ways to add fiber to your diet without compromising on taste, texture, or appeal. Here are 25 ways you can increase your daily fiber intake.

  1. Use whole fruit: It is tempting to use fruit juice in your morning smoothie or protein drink, but if you drop a whole apple or orange in your high powered blender, rather than the juice, you are going to get as much as 3 grams more fiber.
  2. Sprinkle on the flax seed or chia: You can stir a few spoonfuls into cereal, granola, yogurt, etc, to add extra fiber to what you are already eating.
  3. Sub nectar for juice: It has more pulp and more fiber, giving you a fiber boost with each glass.
  4. Eat nut butters: Almond butter, cashew butter, and other nut butters can be spread on toast, pancakes, and more for an additional few grams of fiber, a tasty treat, and a great dose of healthy fats. Just look for the lower sugar options to keep it healthy.
  5. Drink cocoa instead of coffee. While the caffeine boost of coffee is great, cocoa has a lot more fiber, as much as 3 g per cup!

 

Need more fiber? Try Nature’s Sunshine: Everybody’s Fiber or Psyllium Hulls Combination

 

Also:

  1. Eat more beans. Throw a few spoonfuls into your favorite soup, lentils and beans have a good amount of fiber.
  2. Add spice to your dish. A teaspoon of oregano or basil can add a gram of fiber.
  3. Use sesame seed buns instead of plain.
  4. Choose whole wheat over white flour. This can add more fiber per serving for whatever you are eating.
  5. Add the greens. Cabbage, kale, spinach, etc. all have fiber, so stack your sandwich high, put some on your burger or dog, and eat it on the side.
  6. Snack on popcorn. Popcorn has a lot more fiber than a bag of potato chips, so next time you need a salty snack, choose popcorn!
  7. Eat nuts and dried fruits. When you have the choice, pick up a handful of trail mix for a snack rather than a bar or square, the mix will have about twice as much fiber!
  8. Choose sweet potato instead of white. They have 2 grams more fiber.
  9. Add a side of cooked veggies. Broccoli, cauliflower, and carrots are all great for adding fiber, and cooking them makes the fiber more readily available to your body!
  10. Choose berries. Add fresh sliced berries instead of syrups, and when you have the option pick raspberries over strawberries or blueberries as they boast nearly twice the amount of fiber.
  11. Eat pears. If looking for a quick snack, try a pear, preferably an Asian pear, as they have as much as 5 grams of fiber, and can be eaten raw, with a nut butter, or prepared a number of ways. Just be sure to eat the skin.
  12. Try oatmeal and oat bran. Swap out your regular breakfast for a steamy cup of oatmeal for a great fiber increase. Top with berries or bananas for even more fiber.
  13. Artichokes are low calorie and have a ton of fiber. Make a soup, dip in a low calorie dip, or make into a dip, and enjoy!
  14. Add green peas. Keeping a bag of frozen green peas on hand is a great way to add fiber to your diet without fuss. Stir them into macaroni and cheese, throw some atop a salad, or add them as a side dish to any meal for about 9 grams of fiber per cup.
  15. Lentils and Bulgar: Experiment with lentils and whole grains you may not be familiar with. Try them in your regular recipes for added fiber and flavor.
  16. Squash. There are so many varieties of squash, from spaghetti, which makes a great substitute for grain noodles, to butternut, which makes excellent soup. Squash is packed with fiber, so add more squash to your diet.
  17. Vegetables: Add vegetables to everything you can, from an extra helping in your morning omelets, to veggies in your spaghetti sauce. They are a great source of insoluble fiber.
  18. Go ethnic: American foods often have lower fiber than ethnic cuisines, so try something from Mexico, the Middle East, or the Mediterranean, which usually have beans, lentils, and other good sources of fiber.
  19. Up your dips: Dipping is fun, but try hummus, bean dips, and artichoke dips which are both full of fiber as opposed to a dressing.
  20. Add a little when baking. Give your cookies, cakes, breads, and muffins more fiber by subbing in some whole-wheat flour and oats.

 

~ Rev. Tiffany White Sage Woman, Nature’s Sunshine Independent Distributor and Holistic Health Practitioner

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