Easy Prep Meals To Replace Fast Food

Replace fast food

Easy Prep Meals To Replace Fast Food 

Here are some scary facts that may make you want to replace fast food in your lives with some easy prep healthy meals. 25% of Americans eat fast food every day. There are an estimated 50,000 fast food chains in the US. We don’t really need to hear these statistics to know that we eat fast food a little too much. Life is busy, and it’s all too easy to hit the drive thru when we are out and about. And while you can try to pick healthy items off of the menu, most of the time these meals are packed with salt, fat, and probably a few things that you don’t want to know about. Just take a look here at the dangers of artificial sweeteners. With just a little bit of preparation you can easily pack a meal that will not only taste great, but will be easier on your pocket book and replace fast food. Oh and let’s not forget all of the health benefits. Yes, your waist line will thank you for it. Here are some easy meals to replace fast food.

Easy Prep Meal Ideas To Replace Fast Food

1. Make your own lunch able

Turkey, crackers, Grapes and strawberry’s, and Laughing cow cheese

2. A sub to go for when you are on the go

Turkey on bread (whole wheat if possible) a slice of cheese, with some veggies, a little mustard, and a side of crunch carrots or kettle chips.

3. Salad and fruit perfect for a summer day

Salad, 1/2 a hardboiled egg, tomato, red onion, Dijon vinaigrette, and some grapes

4. Egg Burrito to go

make a few scrambled eggs, add some cheese and salsa, then wrap in a tortilla and go out the door.

Replace Fast Food And Gain Unbelievable Health Benefits

Make sure when you go shopping you buy the right ingredients, that way you won’t have to scramble to put something together. This will greatly reduce the odds of being in a rush and resorting to fast food. Another thing I like to have are supplies like a lunch bag with an ice pack, or even just some Tupperware and plastic utensils. All the little things make it a lot easier to replace fast food. If you have no choice but to go out take a look at this blog on healthy restaurant eating.

10 Easy At Home Exercises For Women

10 Easy At Home Exercises

10 Easy at Home Exercises for Women 

Let’s be honest it’s not always easy to find the time to get to the gym or even go for a morning job. Kids, families, jobs and other responsibilities seem to take priority, understandably. This doesn’t always mean we can’t stay in shape and boost our metabolisms. Here are 10 easy at home exercises for women that can be done at almost anytime in just a few minutes. Also be sure to take a look at these easy at home ways to burn calories.

Chair Dips

Sit on the edge of a sturdy chair, with hands next to hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back close to the chair, then push back up. Do 10 to 12 repetitions.

Chair Squats

Stand in front of chair, feet hip-distance apart, toes forward. Lean chest slightly forward. Bend knees, tap (don’t sit!) bottom on chair, then stand up. Keep your weight in your heels and keep knees over toes. Do 10 to 12 reps. Of the 10 easy at home exercises for women this is my favorite.

Butterfly Abs

Lie on back and place soles of feet together; relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down. Do 10 to 12 reps.

Oblique Crunches

Lie on back, with knees bent. Cross left ankle over opposite knee. Place right hand behind head and lift right shoulder toward left knee. Release down. Do 10 to 12 reps, then switch sides.

Modified Push-Ups

Get down on all fours, knees together. Walk hands out and lift feet; move hands slightly wider than chest. Head, neck, back, and butt should be in alignment. Keeping your abs tight, bend elbows and lower chest toward the floor. Press back up. Do 10 to 12 reps.

Standing Hip Extension

Stand with feet hip-distance apart. Shift weight to right foot, and extend left leg behind; lift and lower left foot, squeezing your butt. Use a chair for balance. Do 12 to 15 reps, then switch.


Place entire right foot on a stair or a sturdy platform, and step up with left leg following. Step down with left leg, reaching back about 12 inches; follow with right. Do 12 times, keeping chest lifted, then switch sides and repeat. As you get stronger, try this move with weights.


To start, get into a semi-squat position and leap sideways to land on your right foot. Immediately push off in the opposite direction and land on your left foot. Make sure you perform these skaters continuously.

Plank Crawl

Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.

Walking Lunge

Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don’t let your knee go past your toes. Step up to balance on your right foot and switch feet.

10 Easy At Home Exercises For Women Can Be Fun

Remember to pace yourself when trying these 10 easy at home exercises for women. You are in a marathon not a sprint. Take it easy for the first week and slowly start to build up your difficulty levels. You will start tot notice the benefits in no time. What easy exercises do you like to do at home to keep the calories at bay? Remember your ultimate goals and don’t give up or give in to temptation. Take advantage of the benefits of an active lifestyle.

The Importance Of An FDA Regulated Lab

FDA regulated lab

The Importance of an FDA Regulated Lab

Placing an order from a company that gets your product from a FDA regulated lab facility is one of the most important items to check off your list when looking where to buy your supplements from.

An FDA Regulated Lab Means Quality Control

An FDA regulated lab means that that lab is held to standards set forth by the FDA and they are inspected regularly for cleanliness and quality control of the product they are using to make your supplement. That means the lab is FDA registered. They train the staff on how to carry out good labratory practices. They train on how to look for problem areas and how to catch lesser quality product if it arrives bad.

You Can Trust An FDA Regulated Lab

NEVER order product from a company that does not state that they get their product from a facility that has taken the time to get the correct paperwork and training. If you are not sure give the company a call and ask them if they work with an FDA regulated lab. If they do not have a number to call and ask do not order from them. Any good company will have a phone number you can call and ask the representative if they carry product made in an FDA Registered Facility. you will get 100% customer satisfaction with Vital Mend.  Your safety is on the line when you order something that you are going to ingest so make the 2 minute call that could save you in the long run.

Why Choose Vital Mend Yacon Root

Vital Mend Yacon Root

Why Choose Vital Mend Yacon Root Extract 

With so many options of Yacon Root Extract and yacon Root Syrups and other formulas on the market, why choose Vital Mend Yacon Root? It’s quite simple and we are proud to tell you why. A few of the key benefits of ordering from Vital Mend are:

  • Our product contains 100% pure Yacon Root Extract. There are no binders, fillers, or added ingredients. It contains just Yacon Root Extract and a Vegetable Capsule to enclose the extract.
  • Vital Mend offers a satisfaction guarantee. This helps minimize your risk when trying the product. In order to qualify for the money back guarantee, you will need to purchase a minimum of 2 bottles of Yacon Root Extract, but you can read more about our guarantee here – money back guarantee.
  • Vital Mend offers free bottles with the more you purchase! This isn’t any type of ‘free’ trial where you will be signed up for reoccurring shipments or payments that are hard to cancel. It’s a one-time payment, and you will receive exactly what you pay for. Nothing more, nothing less.

 Vital Mend Yacon Root Is Quality Yacon Root

When you do order from Vital Mend, you know you are getting a top of the line, quality product, but what are the benefits of choosing Vital Mend Yacon Root Extract:

  • Yacon Root Extract boosts metabolism
  • Yacon Root Extract increases weight loss
  • Yacon Root Extract contains a lot of fiber which helps with both digestion and constipation
  • Yacon Root Extract lowers blood sugar. Your body will not digest Yacon Root like it does with similar sweet sugars. This won’t raise blood sugar.
  • Yacon Root Extract contains FOS (fructooligosacharides). This is a probiotic that is great for digestion and keeping your gut flora healthy.
  • Yacon Root Extract is rich in antioxidants. They help repair and protect your cells against further damage.
  • Yacon Root Extract reduces inflammation. When your body is inflamed it can lead to health issues such as heart attacks, diabetes, obesity, and more.
  • Vital Mend Yacon Root Extract reduces the level of the hunger hormone gherlin, which will make you feel more full when you are taking Yacon, resulting in less food being eaten during each meal and leading to more weight loss.

Vital Mend Yacon Root Is Yacon Root You Can Trust

When looking for quality Yacon Root consider Vital Mend Yacon Root and buy with confidence. We offer customer support and an unbeatable return policy. Vital Mend stands behind our products and want to keep our customers happy! Vital Mend products are made with the highest quality measures in place to guarantee you a product you will love!

The Truth About Gluten

The Truth About Gluten

The Truth About Gluten

It seems like lately there has been a lot of talk about Gluten. It appears as if you are seeing a lot more products in stores advertising a gluten free product. In this post, we are going to discuss the truth about gluten. Why are people so concerned about gluten?

The Truth About Gluten Free Products

Rates of celiac disease, an autoimmune disorder in which people are unable to digest gluten, is now 100 times more common now than it was 10 years ago. Research has linked gluten, which is found in wheat, rye, barley, and triticale (wheat-rye hybrid), to a variety of autoimmune conditions ranging from psoriasis to arthritis to just general fatigue and lack of energy. If you are having trouble with energy levels consider the benefits of vitamin b12. In short the truth about gluten is not positive. Besides bread, gluten can be found in a lot of other places. Some common ones are listed below:

  • Cooking Spray – Typically used for baking.
  • Sushi – Imitation crabmeat has a wheat starch in it. And soy sauce, which contains wheat as a thickener.
  • Supplements – Typically they will have “starch” or “modified food starch” on the label.
  • Salad Dressings – They usually use wheat-based thickeners.
  • Dried Fruits & Nuts – Usually these are made with food processing equipment and can and do become cross- contaminated with gluten products.
  • Mustard – Contains flour which has gluten
  • Turkey or Chicken – Usually the broths that are used for basting the meat have wheat-based fillers.
  • Flavored Yogurt- Has thickeners derived from gluten grains.
  • Candy – Wheat Flour is used in a lot of chocolates, licorices and other popular candies.



That is a short list compared to the many foods you consume that contain gluten. The most important thing is to check the label, read all of the ingredients and avoid anything containing starch, flour, wheat, etc. in it.  By removing gluten from your diet you can experience better digestion, a greater immune system, and more energy. The truth about gluten may be surprising to many of you because it is such a new topic. Take advantage of a gluten free lifestyle and notice the benefits that follow. With more energy throughout the day you can start to notice the many benefits of an active lifestyle as well.



TIps To Get Swimsuit Ready By Summer

Get Swimsuit Ready By Summer

Helpful Tips To Get Swimsuit Ready By Summer 

The first day of summer is on June 21st; this is less than 120 days away! Summer is right around the corner and will be here before we know it.  How are you getting ready for summer? Are you exercising more? Trying to watch your weight? Or are you enjoying the winter weather? Whatever it is you might be doing, here are some easy tips to get swimsuit ready by summer. Lets reach those weight loss goals for 2014!

  • Set Goals – Be realistic, set some healthy and capable goals for yourself. Do you want to lose weight? Do you want to gain muscle?  Take measurements of yourself so you can watch your progress. This is the easiest way to stay motivated, remembering how far you came from.
  • Lower your calories – Focus on fruits and vegetables and try and remove the breads, pastas, sugars, etc. from your diet. Keep track of your calories. There are some amazing apps out for your phone right now that help you count calories. There is absolutely no excuse to not do this, it is just a matter of how bad you want your swimsuit body.
  • Water  – Drink a lot of water, when you think you have drank enough water, drink more. We recommend at least 80 ounces of water a day, but as the weather warms up this number will need to be higher too.
  • Stay Motivated – Remember why you want to get swimsuit ready by summer. Is it to feel comfortable in a bikini? Is it to not have to worry about covering up? Maybe you haven’t worn a swimsuit in a few years. Regardless of the reason, it is crucial to stay motivated for the next 120 days to help you reach your goals.

Follow These Helpful Tips To Get Swimsuit Ready By Summer

The bottom line in getting swimsuit ready by summer is you. We could tell you 100 different tips to get swimsuit ready by summer, but it all comes down to what you are willing and ready to do. Also consider these 5 ways to take control of your metabolism.


Probiotic User Reviews

Probiotic User Reviews

These Probiotic User Reviews Will Surprise You 

Probiotics. This is a word that is becoming more and more familiar with the health and wellness community today. We all see the yogurt commercials, we all know that they help our digestive systems work better. And in turn make our bodies happier. And I personally feel lucky that I can take a supplement to get all the benefits. I want to talk about Probiotic user reviews and one of the major issues probiotics will help with. Irritable Bowl syndrome AKA IBS.

Probiotic User Reviews You Will Benefit From 

IBS causes some serious discomfort. There is no known cause or cure for IBS. But we do know that probiotics help get rid of IBS symptoms. And here is why, Probiotics will improve your intestinal function while helping to maintain the integrity of the lining of your intestine. The good bacteria will help fight the organisms that cause diarrhea. Having a happy and healthy intestinal function makes for a much more active and healthy life. Probiotics have been shown to help your immune system. We live in a pretty hygienic world for the most part. In fact this may be one of the reasons we are seeing an increase in allergic and auto immune diseases. Healthy bacteria helps to challenge our immune systems in a healthy way and helps makes is stronger. Having a better immune system is a great thing. It cures what ails you. Okay, this may be a little broad so I will break down the Probiotic user reviews.

A Breakdown Of Probiotic User Reviews

It has been shown effective for treating Crones disease, IBS (irritable bowel syndrome), treating and preventing eczema associated with dairy allergies, childhood diarrhea, vaginitis, Preventing pouchitis, an inflammation of the intestines that can follow intestinal surgery, and ulcerative colitis. When you take a quality probiotic you can expect all of these great benefits and more. All of these health benefits of probiotics have been taken from Probiotic user reviews to help you understand the key benefits of probiotics.

Taking a probiotic daily will help you stay healthy and keep your digestive system on track.

MSM User Reviews

MSM user reviews

MSM User Reviews

MSM (methylsulfonylmethane) is a dietary supplement that works wonders for your body. It is a building block for cartilage, joints, hair, nails, skin, and helps your body to easily increase energy levels. I could go on and on about how fantastic this supplement is and how much better your body will feel when you take it. But rather than hear me go on and on, I would like to tell you what an actual VitalMend customer had to say about the supplement MSM and how it has helped him to feel better, move more pain free, and increase his energy. Use these MSM user reviews to decide if this supplement is right for you. Also take a look at the key benefits of MSM to help you decide.

MSM User Reviews You Can Trust

Recently I spoke with a gentlemen that told me he has been taking MSM for a while. He then went on to tell me that it changed his life. I thought to myself that those were some pretty strong words, but what he told me next made it all make sense. He said that before he took MSM he was suffering from severe joint pain. He said that due to the pain his life consisted of a lot of staying home and not doing much of anything except sitting down and watching television and sleeping. He wanted to go out and live life, so it wasn’t because he was not social. It was because he would have more pain when he walked. He started to get down about the state of his life. He went to his doctor, and his doctor after talking to him for a short period of time told him that he had depression. He gave him a prescription for an anti-depressant, and another for his joint pain. When he went to the pharmacy to fill these prescriptions the pharmacist went over a long laundry list of side effects, some of them quit serious. He went home and decided not to take the prescriptions. He said that he put it off for a few days, until one day a family member came over to visit. He saw the prescriptions and asked about them. The man told him about his pain, and then about the pills and the side effects that had put him off taking them. The family member then told him about MSM. He told him that he started taking it regularly after having pain in his knees from when he used to be a runner. He then shared that there were no side effects. He ended up giving the man VitalMends phone number, and he has been taking MSM ever since. This was one of the MSM user reviews that stood out so I had to share!

The best part was he never took the anti-depressants. Why? Because he didn’t need them. Once he started feeling better he was able to get out of the house more and felt much better about his life. Not only did he find a supplement that helped him live his life, but he avoided all of those unwanted side effects. And he is not the only one. VitalMend has over 100,000 happy customers. This is just one of the Vital Mend MSM user reviews you can trust. Consider MSM if you yourself are suffering from joint aches and pains preventing you from “Living” your life to the fullest. There are many benefits of an active lifestyle that you too can take advantage of!


Easy At Home Ways To Burn Calories

Burn Calories

A Few Easy Ways To Burn Calories 

Are you looking for the easy way to lose weight? I know I am! Life gets busy and we don’t always have time to fit in a gym session and eat everything that we know we should. Or maybe there are other reasons we aren’t able to exercise regularly such as injuries or heart rate problems. The good news is we can still do little things every day to burn calories and stay on top of our metabolism. All of these easy ways to burn calories really add up. For added benefits and quicker results take a look at the many benefits of an active lifestyle.

Burn Calories Easily At Home

Are you skeptical? Because I was. And then I started to add them to my everyday life and do you know what I found out? There actually are some easy answers . Here are some easy ways to burn calories:

1. Sleep more. This one is great because who doesn’t enjoy a good sleep? The problem is usually we are so busy that we cut ourselves short on sleep a lot of times. Try adjusting your schedule to allow yourself to get between 7-9 hours of sleep ever night. Not only will you feel better, but you will burn more calories. Studies have shown that 4 hours or less of sleep at a time slows your metabolism. So do yourself a favor and catch some cozy ZZZs.

2. Take Vitamin D. You may have a deficiency and not even know it. But your body sure does, and it slows your metabolism making weight loss more difficult. Vitamin D also has numerous other benefits.

3. Laugh. Don’t just laugh this one off, or maybe you should. Because laughing for 10-15 minutes a day will burn 50 calories. So what if you laugh 15-30? Well then add in another 50 calories that you just burned by doing something fun.

4. Do some household chores. I admit I don’t think this is the most fun of all. But one way or another someone needs to vacuum, dust and do the dishes. It might as well be me doing it and burning extra calories while getting things done.

5. Chew gum. Not only does it help burn calories, but it also satisfies that need we have to snack. Add these little things to your everyday life and know that you just burned calories by taking the easy way.


5 Ways To Take Control Of Your Metabolism

Take Control Of Your Metabolism

Take Control Of Your Metabolism, Take Control Of Your Weight 

How does our metabolism work? Metabolism is the process used by our bodies to convert food into energy. When your metabolism works correctly, the conversion of food to energy is a rapid process giving our bodies the chance to burn the calories you consume. When your metabolism is slow, you don’t effectively use the calories that you are taking in and this is what leads to excess body fat. This is what leads to weight gain. Two people can eat the exact same thing and one will burn all of the calories that they intake and the other will hold those calories and this is a direct effect of a fast and slow metabolism. So how do you take control of your metabolism? Here are some helpful pointers that will get your metabolism running like a freight train burning off those calories you intake before they turn into unwanted pounds.

 5 Ways to Take Control Of Your Metabolism

 1. Weight Training

Lifting weights is the best way to promote muscle growth.

Growing and repairing your muscles requires more energy from your body which in turn boosts your metabolism.

After a work out you will raise your metabolism so high that you will continue to burn calories for an additional three days! This is a very important way to take control of your metabolism because the process of repairing muscle takes time. You burn calories even while you’re sleeping!

 2. Eat Protein

Eating protein should be consumed daily but if you are trying to lose weight you should eat lean protein and have it count for 30 percent of your caloric intake during the day. Lean protein will help boost your metabolism throughout your day.

Lean proteins produce calories that are easily converted into energy rather than fat.

 3. Eat Often

During your day you need to eat little and often. Eating small meals more often during a day at the same times everyday has been shown to help take control of your metabolism.

Diets that limit your caloric intake to under 1,000 calories actually do harm because eating so little slows down your metabolism causing your body to eat away at your muscles first before moving to fat.

Eat clean, small portions often to take control of your metabolism.

 4. Spicy Foods

This one is a give and take. The give is finding spicy foods with lower calories and low fat. The take is spicy foods can raise your heart rate which in turn will boost your metabolism.

Cayenne pepper and chilli powders are a common favorites to add to lean proteins to get the best results when boosting your metabolism.


Sometimes the clean eating and excercise are just not enough. This is where CLA can help. Conjugated linoleic acid (CLA)

is an excellent fat burner but is also used as an effective metabolism booster. Taking CLA reduces fat deposits in the body and decreases appetite.

CLA increases your metabolism. It also causes you to burn calories and fat faster, which suggests an increase in metabolism.

Take Control Of  Your Metabolism For A New Healthy You

When you take control of your metabolism you take control of how your body processes food. If you let your metabolism slow down you will burn muscle and gain unwanted, unhealthy weight. When you speed up your metabolism your muscles will burn the excess fat you have and burn the unwanted calories you do consume before they can be converted into fat. Think of it like a car engine. A clean engine will get better gas mileage because its running at peak performance. A dirty sluggish engine will get bad gas mileage and continue to collect unwanted deposits. Clean up your body and take control of your metabolism.