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Living Low Carb the Easy Way

Are you struggling to shed those pounds?  Do you love to eat and have a hard time knowing what you should and shouldn’t eat?  Have you ever tried to limit your carb intake or eat a lower calorie diet?  Maybe it is time to take a look at these two things.  I know isn’t easy, but might be the answer you are looking for when it comes to your weight loss.

A Low Carb Grocery Store is a great place to get all the foods that are perfect for your weight loss.  My husband went on the Atkins weight loss plan back in 2002 and he did really well.  The main issues for him/us was finding foods he could eat.  Our grocery stores just don’t carry all the options that one needed to be able to stay on the diet.  The whole idea behind the Atkins diet is that your body craves things like refined carbohydrates like sugar, flour and high fructose corn syrups, which are found in many of the foods we consume daily.  Cutting out all that “crap” helps put the body in a state of ketosis. Ketosis as a consequence of running out of carbohydrates to burn.  When you have no carbs to burn your body starts to use up the stored fat and as a result you start to shed pounds.  Of course eating a balanced diet, and adding good supplements and exercise are all part of the weight loss plan.   There is an induction phase to this diet where one eats 20 grams of carbs or less a day.  That is when the weight loss is most seen.  Then you find a good balance from that point.

My husband enjoyed this diet because he loves meat.   Fish, beef, chicken, venison, and pork.  And, pairing with veggies makes for a good meal, a low carb meal and a filling meal.   What is a hard thing is finding snacking foods.   Low Carb breads, pasta’s, and snacks are not found in many grocery stores.   I swear, today’s food producers want the world over weight.  They must be working with the health care system.  (kidding)  Really, it is a choice everyone must make, to live healthy.  We all need to find what works for us, and stick with it.   My husband liked this weight loss program but over the years just slowly started eating unhealthy.   He is ready to tackle it again.

If you have ever felt a major energy rush after eating something filled with sugar, only to follow with a energy crash then you are consuming to many carbs and the wrong kind of foods.   When you eat high carb foods, glucose enters the bloodstream quickly which is then turned into a quick energy boost for now or stored for later, or stored as fat.  All 3 things you don’t want or need.  When you eat right, you will have energy naturally.

Find a weight loss program that works for you, and when all else fails when you are trying to shop remember you can find exactly what you need from the The Low Carb Grocery Store.


Disclaimer ~ This is a sponsored post brought to you by and The Low Carb Grocery Store.  All opinions are 100% Living Smart Girl’s.

Nature Made Made My Month

NM_Yours Lockup




I was so excited when I was hand chosen to fly out to Los Angelas, CA. for a tour of the Nature Made factory and to meet with the people behind Nature Made products.  It was the highlight of my January and a great start to 2013.

While in L.A. I not only got to learn all about Nature Made and their products but got to meet some great people.

We did some video shoots and had camera’s following us around for 2 days.  It was fun, a bit weird, but the footage they got turned out to be awesome.   Check out the great video’s they compiled from the 2 days.

Clear Your Mind and Body

Here is an exercise for you to do right now.  Doesn’t matter if you are standing, sitting, laying (just not while driving). Close your eyes and  take a deep breath in and fill your chest with cool, crisp, fresh air.  Now, exhale and let it all go.  Now repeat that step a couple times.  Give yourself about 5 minutes do do this exercise.  This simple exercise opens up your body and mind and as you exhale you release all the tensions of the world around you.  Now, tell me how you feel.

A simple, and relaxing breathing exercise is something I do every day, but this time of year I find myself enjoying it more.  I stand outside on my deck as I look across my yard and welcome the changing season into my mind and soul.   To me, there is nothing more relaxing than letting my mind just go.  Go to a place away from the stress and daily grind.  With every breath I embrace the things around me.  The first signs of spring.  New birds back in the area chirping and singing, budding trees, fresh new plants peeking up from the ground, grass turning from brown to green, the sun getting warmer and warmer every day.   I feel a new energy fill my body as I let my mind relax.

When you ask someone what their favorite time of the year is most people say summer.  Well for me it is spring.  Even though I love summer and wish it lasted for longer than it does here in Minnesota I have to say Spring is my favorite because it is when my mind and body get a fresh start.   Knowing that the snow and cold are leaving and I can get back to my outside stuff makes me so re-energized. I love spending time outdoors, gardening, planting, walking, playing with my dogs, spending time prepping my yard for summer and planning all the activities we will host at our home.  Even my dog is filled with new found energy every spring.  He wants to be outside more and more and becomes a puppy again.  There is some strong energy in the air for sure.

Winter gets to be so long here in Minnesota and things pile up due to the lack of energy and the tiredness that over comes me.  So, when spring hits I start not only clearing my mind and soul but also clearing my house of the winter build up.  I start making lists and goals for my business and for me.  I am a passionate person and take pride in everything and so this time of year helps me re-prioritize my goals and get a fresh start to be successful no matter what I plan to do.

My first steps to making  my passion a reality this year will be cleaning out my basement, listing products for sale and making some money to put toward a fall vacation for my family.  That takes care of many things on my list and it is a great start to my spring.  Not only does this clean out my home, but also helps clear my mind.  Clutter bothers me and so when I can clear it out my mind is at ease.  Do you have clutter?  What do you do with all your unused items?  Maybe join me and take time to clear it out.

My passion in life is to make life easier and not so stressed.  So, after clearing out clutter I will organize my business and family time.  I tend to work around the clock for many reasons.  One, because it pays our bills.  Two, because I do enjoy my work.  Three, if I am not working and on top of things I worry I might miss something important or a great writing opportunity.  Well, I have done much soul searching and this year my life is changing because what is important is me and making sure I am happy as then all around me will be happy. So, my passion is me and letting my mind and body be happy.

Want to make your mind and body happy?   Join me, it is not as hard as you might think.  Take time for you, to do things you enjoy.  When you do things for you, others see the smile on your face and the tension gone and they become happy for you.  Take a walk, take a long bath, read a book, take a fitness class, go visit an old friend, spend time doing what you like to do because you are the most important person in your life.

What is your passion?   Do you take time for you?  Tell me what you plan to do this year to make your passion a reality.


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Disclosure: Compensation was provided by Aveeno via Glam Media.  The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Aveeno.


My iPhone Gives Me Company on my Physical Fitness

My iPhone Gives Me Company on my Physical Fitness

My iPhone does a lot of great things for me apart from the usual text messaging and phone calls. In fact, this has been my helpful tool in keeping myself physically fit and healthy. Part of my daily activities is engaging into work-out activities that will help me maintain strong body and an ideal weight.

It is a good thing that my iPhone is savvy ready to provide me with the best workout apps to keep me focused in my pursuit for good health. Some of the work apps I use are the following:

  • iTreadmill

Since I have never had the time to visit the gym, the iTreadmill app does the job for me. What the iTreadmill does is it monitors my steps, distance and average speed. It is equipped with a Pacer Dial that allows me to keep marching at a particular speed. It automatically stops when I pause and restarts when I start to move again. With just $1.99, my iTreadmill is such a great value for my money.

  • GymGoal ABC

I use the GymGoal ABC to help me calculate my BMI, BMR and body fat percentage. This is such a helpful buddy as it provides a number of exercises in the form of written instructions and animations. The basics of weight lifting can also be viewed in this app.

  • iFitness

Just like the GymGoal, iFitness provides me with 230 exercises which are sorted according to the different parts of the body. If I want to focus one part of my body, my hips for example, I can easily get into the region using this app. It also offers 100 videos with instructions to follow.

I believe that healthy food plus exercise are the exact combination in making keeping my body fit. This is why I also use healthy food apps that allow me to be cautious with anything I eat. If you are interested with healthy food apps, you can find apps that help you buy healthy food in this site.

At the end of the day, I spend some time to keep my mind and body in relaxing state. There are many ways to relax, but the thing I love to do after a long training is play mobile bingo. While I use my iPhone as a helpful buddy for physical fitness, again it gives me company as I enjoy playing bingo.

Spring Cleaning for Your Body


Spring has sprung and even though for many of us we still see lot’s of white stuff on the ground and are experiencing cold temperatures we know that it is here.  Our bodies know, and I think the longer days helps with that.  We start thinking about all the spring cleaning we need to get done, closets, cupboards, dresser drawers, basements, garages and more.   We get that urge to just clean clean clean.  I love this time of year because it feels so good to clean things after a long winter of letting things pile up.  It is like starting fresh for me.   I don’t look forward to a new year, just a new spring every year.

Now, even though I have a ton of spring cleaning to do in and around my home I also know that it is time for me to do some spring cleaning for my body and mind.  It has been a long and busy winter and I have let things slide.  Hubby and I were gone for a whole month and so that meant eating out every day and not really exercising much except for all the walking we did.  So, I am taking control of not only my home, but my body and mind.  I say body and mind because you need to get your mind in a place that it can help your body when it comes to spring cleaning.

Since we have been so busy and eating out a lot I decided it is time to start with our food.  Time to clean out the crap and stock up on good stuff.  For us, that is eating lots of chicken, fish, salads, quinoa, brown rice, veggies, fruit, protein shakes and greek yogurt.   Cleaning the ick out of the body isn’t always easy but once you do it it is amazing how good you can feel.  I like to take a couple days and cut out everything except water and my protein shakes, and a simple salad.  I will be doing this next week because right now I am laid up due to my bunion surgery and it is a perfect time to spring clean my body.   Once I cleanse my body I will be cooking a lot of meals like this.   Tilapia, quinoa and baby broccoli.


We tend to eat cleaner in the summer because we do a lot of cooking outside, so eating meals like this are easy. We do a lot of grilling and so chicken and veggies or fish and veggies is generally what we have and always a side salad.  And, I make all our snack bars and that is not only fun, but gives me the chance to put all good in them and not worry about all the bad that is in all those ones you buy at the store.  I keep my fridge full of fruit (cut up and ready to grab), fresh veggies ready to eat, cooked chicken breasts for wraps and salads, yogurts, filtered water, and even homemade frozen yogurt for a little treat now and then.

Water is such a huge part of cleansing your body and keeping it healthy. I drink at least 120 oz of water a day. I don’t keep pop in the house so it is either water or pure juice with nothing added to it.  Very important to us that our foods are not filled with stuff our bodies don’t need.  I especially stay away from MSG, and artificial sweeteners.  We also join a local farmers food share program to make sure we have tons of fresh fruits, veggies and meat that are all natural and locally grown and raised.  Keep it local, keep your body clean.

Spring cleaning the insides of our bodies helps us to get the outsides of our bodies pointed in the right direction.  Have you heard the saying “abs are made in the kitchen” ?  Well they are, and once they are set up for success you can then start a new exercise routine to get the outside of your body on the right track.  Me, I am looking forward to when my foot is healed and I can finally exercise normal.  It has been hard for some time due to the pain in my foot.  I can’t wait to get into biking, jogging, yoga, and all my great workout dvd’s I have.

When the inside of my body is in alignment with the outside of my body it puts my mind exactly where I want it to be and then all is good and right for me and around me.  I know I am a happier person when my spring cleaning is done.

How about you?   Do you spring clean your body?  How much water a day do you drink? Do you workout and have a favorite fitness routine?

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Disclosure: Compensation was provided by Aveeno via Glam Media.  The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Aveeno.


Get Your Cardio on in a Fun Way!

Get your Cardio On in a Fun Way!

Exercising doesn’t need to be a chore that you check off of your to-do list, it can be fun, energizing and even make you feel like a kid again!  How?  When you get your cardio on with roller skating!

We all know that cardio exercise is important but here are a few benefits that you can enjoy from incorporating a fun cardio workout in to your daily living.

Burn calories and lose weight

Make your heart stronger

Increase lung capacity

Reduce the risk of a heart attack, high blood pressure or diabetes.

It reduces stress

It helps you sleep better

It makes you feel good

We could go on and on about the benefits of a cardio workout, but you get the point.  What isn’t beneficial is when your workout becomes a chore.  Roller skating as a cardio workout is a fun way to get the exercise your body needs while keeping it fun with a youthful activity that brings back fun childhood memories!

Use Those Muscles!

While the point of a cardio workout is to strengthen your heart, incorporating other muscles into the workout is almost like a two in one advantage.  You can get all of your exercising needs roller skating because roller skating uses so many muscles to make it work!

Roller skating uses your entire lower body muscles, from the thighs to the quadriceps to the hamstrings to the gluteus to everything in between. Roller skating also requires the participant to use their core muscles to establish their center of gravity, which in turn uses the ab muscles.  The upper body muscles are not directly used, but there are considered stabilizer helpers, which give them a minimal workout, making roller skating an entire body workout, including the heart!

Because roller skating uses so many muscles, the oxygen and energy demands are high.  You can burn between 900-1400 calories per hour roller skating, verses the 600-900 calories you burn jogging for the same amount of time.  Which sounds more fun to you?

Roller skating is also considered a low impact workout, which means it does not place as much strain on your bones and  joints as jogging does.   When you jog, your bones and joints take the impact with each step.  When you roller skate, the wheels take the impact for you.  Because the skates take the brunt of the impact, many people find that they can roller skate longer then they can jog.

So take a step back into your childhood by strapping on a pair of roller blades and getting the exercise that your aging body craves.  Whether you are an experienced skater or need a refresher, the cardio workout from roller skating is heart healthy, fun and energizing! Grab a great pair at this site here!

Save $10 on Shakeology



Lose Weight, Reduce Cravings, Feel Energized and Improve Digestion and Regularity ~ all with one yummy shake a day.

The price of Shakeology will be going up by $10 on April 1st, so lock in your low price by getting on auto ship today.

Check it out, and start doing your body good.   For $4 a day (less than your coffee shop coffee), you can help get your body on the road to feeling great.   Shakeology, healthy balanced meals, and exercise all equal a new and happy you.

A Light Shed on Shakeology

A Light Shed on Shakeology

The smartest meal of the day.  Are you ready to give Shakeology a try?   Contact me or learn more here ~ Click Here

Great Ways to Prevent Running Injuries

Great Ways to Prevent Running Injuries

The possibility of injury is something all runners need to be aware of, no matter how much – or how little! – time we’ve been running for. In my book, prevention is always better than cure, and to that end I’ve put together a list of my favourite tips on keeping injury at bay.

1) Invest in good shoes

The first step in the fight against injury is making sure you wear a decent pair of shoes while you run. This doesn’t mean picking up the most expensive trainers in the shop; rather, it’s about understanding how you run and the level of support you need.

Of course, it’s not really possible to watch yourself run and, if you could, you might not understand what you’re seeing. So, the simplest thing to do is to get yourself to a decent sports shop and have your gait analysed (good stores, like Lilywhites in London, will offer this for free). It’s not a big deal – it just involves you running for less than a minute on a treadmill.

Then, staff will be able to tell you what kind of shoe you need to achieve the right level of support. They’ll also help you choose a pair, re-testing your gait with each; you don’t have to do this if you don’t fancy it – but I think it’s worth it.

2) Warm up!

The next step in injury prevention is remembering to warm up for a few minutes before you run – especially if you’ve been sat at a desk all day. I have to admit, I’m pretty bad at this, but it really can help avoid strains when you start running.

If you’re like me and are a little impatient (and perhaps lazy!), spend the first few minutes of your run jogging lightly. This can act as a warm up as long as you keep your speed well below what it usually is.

3) Be injury-aware while running

Listening to your body is one of the best ways to avoid injury. Most of us will experience the odd ache or twinge while running – it comes with the territory – but persistent sharp pains (ones that last over ten minutes/throughout your run and continue afterwards) are probably the sign of an oncoming or existing issue.

The temptation here is to adopt the attitude that, since you can technically still run, it’s not a problem, but that’s a sure-fire way to turn a minor ache into a full-blown injury. Instead, ice the affected area once you get home, and scale down your mileage/intensity until it improves.

4) Stretch and stretch some more!

New runners often think they should stretch before they run, but don’t think about doing so afterwards. In fact, it’s more important to stretch as soon as you finish; this is essential in boosting muscle recovery and avoiding injury. Fail to stretch adequately and you’re far more likely to experience soreness, while your muscles will be more limited in their mobility. Over time, this can even lead to muscle shortening – so, stretching is a big deal!

Stretch all the major lower-body muscle groups, holding each stretch for 20 to 30 seconds. On occasions when you’re short of time, make sure you at least stretch your hip flexors, as doing so will help the rest of the muscles in your legs relax.

5) Consider recovery nutrition

There are certain things you can eat and drink after a run that will go some way to boosting your recovery and, consequently, help prevent future injury. Personally, I like drinking chocolate milk when I get home, and not just because I’m a chocoholic! It actually has the right balance of proteins and carbs for recovery – but you should also eat a balanced meal soon after finishing, too.

Another option to consider is investing in a home oxygen canister. By inhaling oxygen-enriched air, your muscles are likely to recover faster – and this could also boost performance over time.

Things to Include in Your Healthy and Tasty Eating Diet

Things to Include in Your Healthy and Tasty Eating Diet


To lead a long and healthy life you need to be very careful about what you actually eat. Even making very simple and small changes to your diet can soon help you to develop more healthy eating habits in the future.

Not only does eating the right foods help to ensure that your body is getting the right amount of vitamins, nutrients and minerals it needs. But can also go a long way in helping you to lose weight or maintain it a more healthy level. But with so much contradictory information around regarding healthy eating deciding what is right for you can prove somewhat challenging.

However we hope the guidelines we offer below will go some way in helping you to develop a diet that will be beneficial to you not only now but also in the future.

1. If you are looking to make changes to your diet to help lose weight then one of the first things you should be doing is reducing how much you eat. Rather than having to eat new foods or use new recipes simply cutting down how much you eat can help you to soon lose weight. It isn’t simple, considering the abundance of tasty recipes you can find online these days, but this is the perfect way to begin your journey when wanting to enjoy a more healthy diet.
2. The next thing you need to do is make sure that you include foods in your diet that have a low glycaemic index (GI). Not only will these types help to ensure that your blood sugar levels remain even but also will help to suppress your appetite for longer so there is less chance of you craving foods. The kinds of foods that contain such items are complex carbohydrates and unrefined foods such as fruits, vegetables, oats, pulses, whole meal breads and pastas.

3. If you find that you need to snack between meals then make sure as part of your new healthy eating habits you have plenty of fruit, nuts or seeds close to hand. Along with maintaining your blood sugar levels eating snacks like these are going to help you from having those classic energy dips during the day when you crave something a little sweeter. It’s not easy to stop snacking, especially when you’re used to snack in front of the TV, or while playing bingo online on your computer. So instead, at least make sure you snack on something a little healthier.

4. When preparing any meals make sure that you have a well-balanced plate of food. Ideally each meal you make should be made up of 50% fruit or vegetables or even both. 25% of a lean protein source and 25% of it should be made up of complex carbohydrates. The foods that offer you the best levels of protein are fish, white meat, beans, lentils, eggs and nuts. In fact beans or lentils in your food are even better as they are a combination of both protein and complex carbohydrates.

5. Finally when it comes to devising a new healthy eating diet make sure that you include foods with different colors. These contain large amounts of nutrients that your body needs to function correctly and will also aid in boosting how your metabolism works. You can find some great recipes that include a wide variety of ingredients on Tasty Bingo, on top of enjoyable and entertaining bingo games. Of course don’t forget to include white foods such as garlic, leeks and onions in your meals.