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Here at itSpray, we’re preparing  for Easter. We thought we'd share one of our favorite recipes. So, if you’re looking for something different with eggs, we recommend trying this Shakshuka recipe! WHAT IS SHAKSHUKA? Shakshuka (Arabic: شكشوكة‎; Hebrew: שקשוקה‎) is a dish of eggs poached in a sauce of tomatoes, chili peppers, onions, which is often spiced with cumin. You can find many variations on this delicious recipe, one of our favorites is from Tasty. Click for the recipe.

Time for spring cleaning! Before we get into that, I have a couple true confessions for everyone from this weekend.

My laptop went down last week     & being a small business, I don’t have an IT department… so what do     you do? You sit and wait for a new one to arrive. While I was waiting, I     may have reorganized every nook & cranny in my house (while     obsessively checking my phone for anything people needed from me).

Mom & Dad are my biggest     fans, but they have no idea what I actually do, as a career. After     fighting me on melatonin gummies, me giving her all the reasons DREAMit is     better, she finally tried DREAMit. I got a call Tuesday, “Could you bring     over more DREAMit? It is the only thing that works.”

Women’s History Month

When I started Benesprays/itSpray I started a blog at the same time. That original blog was about raising a family & a company. The company and family took over my life, and needless to say, my blog does not exist.

This March feels like a good time to mix in a little family with business. In our house, we celebrate my daughter’s half birthday in early March, just about two weeks before my own birthday. I’ve heard that more women are born in March, than in any other month. Of course, we also honor Women’s History Month, and March 8th is International Women’s Day.

On to business

I want to share with you the role women play in health-related fields by driving innovation in how we understand and care for health. This article from Everyday Health shares great facts. Below that, are some dates and facts regarding women’s health care.

12 Key Moments in the History of Women’s Health | Everyday Health

Here are some notable facts

The 1800’s saw a significant increase in birth rate. This population explosion led to families having an average of 7 children per family vs an average of 1.9 currently.

1849 we saw the first female doctor – Elizabeth Blackwell. She graduated first in her class, opened a clinic for women and children, and then a women’s college.

1896 J&J commercialized the first tampon and changed menstrual care.

1914 the first modern bra

1916 Birth Control Clinic in Brooklyn, NY

1931 PMS was “discovered”

1960 the first birth control pill

1969 Mammograms transitioned to low radiation machines

1970 Our Bodies Our Selves

1973 Abortion was legalized

1977 the first sports bra

2006 the morning after pill

All of these strides are great to help us take care of what we need for our bodies. Women’s hormones are different, our bodies need different nutrients at different times in our lives. As it becomes more acceptable to say our bodies are different, we also need to continue educating ourselves.

What can you do?

Take time to listen to your body and how you feel. Listen at the end of the day, after a work out, and when you are balancing crazy schedules. Often times vitamins, minerals, hydration and other natural products can help replenish. Aid your body in supporting your immune system.

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

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

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

Your Gut’s Impact on Weight Loss or Gain

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

Your Gut’s Role in the Immune System

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

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

2 Easy Steps to Savings on BOOSTit

Step 1: Put at least TWO itSpray vitamins in your cart, MUST include one BOOSTit.

Step 2: Enter code BOOST50 for 50% off the BOOSTit

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

Tips for Traveling Internationally During the Pandemic

Check COVID-19 Requirements for ALL Airlines and Countries

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

Get to the Airport Plenty Early

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

Bring the Right Mask

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

Travel with DREAMit!

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

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

Ingredients

1 cup almond milk

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

1/4 teaspoon peppermint extract

1/2 teaspoon cacao powder

1 teaspoon maple syrup

Directions

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

Whisk in peppermint extract, cocoa powder + maple syrup.

Whisk until warm and frothy.

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

Peppermint Mocha Nutrition Facts

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

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

Post-Holiday Health with itSpray

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

Shop with Reusable Grocery Bags

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

Use Your Own Coffee Mug

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

Stop Using Plastic Water Bottles

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

Use Food Storage Containers

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

Ladies: Switch to Green Hygiene Products Next Year

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

Launch Into the New Year with CHARGEit!

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

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

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

Ingredients

Pecans:

11/2 tbsp pure maple syrup

1 tbsp organic unsalted butter, melted

1 tsp chopped fresh rosemary

1/4 tsp each sea salt and ground black pepper

2 pinches ground cayenne pepper

1 cup raw unsalted pecans

Sweet Potatoes and Glaze:

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

2 tbsp olive oil

1/2 tsp sea salt

1/4 tsp ground black pepper

1/4 cup pure maple syrup

1 tbsp organic unsalted butter

1 tsp chopped fresh rosemary

1/2 vanilla bean

Directions

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

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

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

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

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

For more healthy recipes visit

So often in life, we hide what’s bothering us. We hide our struggles and our pain in hopes that maybe they’ll just go away on their own. Unfortunately, this mindset not only leads to loneliness but can be severely self-destructive. No matter what you’re going through, you’ll get through it and come out on the other side, but you will most likely need some help along the way. Sharing your struggles is important for you and the people you’re in a relationship with.

Helps You Feel Less Alone

The number one reason sharing your struggles is important is that it helps you feel less alone. It gives you a sense of community and lessens feelings of isolation. As someone who struggles with anxiety and depression, oftentimes I feel prisoner to my mind. It’s like I’m trapped in a never-ending loop of negative self-talk and worry which leads me to isolate myself from friends and family. When I share what I’m going through with people I trust, my feelings of loneliness evaporate. Sometimes when you share your struggles, you also may find out that others have gone through similar things and have come out alive. Support groups are a great way to work through your struggles with others and create a solid community.

Helps You Gain a New Perspective

Your mind has a way of amplifying your problems. When you talk with others about what you’re going through, they may offer you a new way of looking at and approaching your struggles. They may even offer you some solutions.

Sharing Your Struggles Could Help Someone Else

Like I said earlier, sharing your struggles could help someone else. They may be battling the same thing as you but be too scared to talk about it. You could help them feel less alone as well.

Sharing Your Struggles is a Form of Self-Care

Sharing your struggles is a form of self-care because it involves taking care of your mental health. Your mental well-being is just as important as your physical well-being. If you are not yet ready to share with another human about what you’re going through, that’s okay! You can start with journaling. Writing out your thoughts and feelings is a great way to look at your problems from a different angle and work through them. If you haven’t journaled before, check out our blog for a few tips on how to get started!

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

Serve at a Soup Kitchen

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

Ring the Salvation Army Bell

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

Volunteer at a Food Bank

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

Serve your Community Nursing Home

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

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

Need Christmas Gift Ideas for This Year?

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

This creamy crockpot fiesta chicken recipe makes a delicious fall dinner you can cozy up to the fire with. It is easy to prepare and best served with tortilla chips.

This recipe is from The Magical Slow Cooker and makes around 8 servings. Plan for at least 6 hours and at most 8 hours for prep and cook time!

Ingredients

2 lbs. boneless skinless chicken breasts

1 oz. packet spicy or fiesta Hidden Valley Ranch Mix

15 oz. can black beans, drained

15.25 oz. can whole kernel corn, drained

10 oz. can Rotel tomatoes, not drained

8 oz. cream cheese (use low-fat for less calories)

1 small sweet yellow onion, diced

Tortilla chips to dip

Directions

Firstly, add the chicken breasts to the slow cooker.

Next, sprinkle the ranch packet over the chicken breasts.

Add the drained corn, drained beans, tomatoes, onion, and place the cream cheese block on top.

Then, place the lid on the slow cooker and cook on LOW for 6-8 hours or HIGH for 4 hours.

Shred the chicken with two forks while in the slow cooker.

Stir the cream cheese into the chicken and other ingredients.

Lastly, serve this creamy crockpot fiesta chicken with chips and enjoy!

Thanksgiving is Just Around the Corner!

If you had diabetes would you take insulin? Maybe you are a diabetic and you do take insulin. Similarly, if you suffered from severe anxiety and depression would you take medication? Just because this illness is unseen does not make it any less real. Mental health illnesses are just as real as physical illnesses. Your mental and physical health are interconnected and therefore what is happening in your brain impacts the rest of your body. Therefore, let’s stop the mental health stigma, especially the stigma surrounding medication.

According to Bradley University, studies have linked mental health such as schizophrenia or depression with a shorter life. Depression has been linked to a 50 percent increase in death from cancer and a 67 percent increase in death from heart disease.

In his article for Menlo Psychiatric Health and Sleep Medicine, Dr. Alex Dimitriu discusses how to overcome the stigma of psychiatric medication. He states that millions of people do not get the help they need because of the stigma surrounding mental health medicines. The best way to treat mental illness is through a combination of therapy and medication. Medication gives patients the clarity and stability they need to benefit from the therapy. It treats the physical aspects of mental illness and balances chemicals in the brain.

Dr. Dimitrui says, “Taking medication for mental health is no different than taking it for physical health. With chemical imbalances in the brain under control, the patient is free to work on improving behavior and emotional imbalances.”

He compares taking medicine for mental health to taking it for high blood pressure. You wouldn’t tell someone with high blood pressure to simply ‘relax’. Similarly, you wouldn’t tell someone dealing with anxiety and panic attacks to ‘get it together.’ Essentially there is no difference.

Is Stress Keeping You Awake?

DREAMit, your all-natural sleep aid contains valerian root to help you wind down and reduce your anxiety. It is not a mental health medication, but it simply helps your body to relax before bedtime and get a good night’s rest.

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

From Eating Well

Ingredients

Baking spray with flour

⅔ cup granulated sugar

½ cup plain whole-milk Greek yogurt

2 large eggs

⅔ cup unsweetened applesauce

1 teaspoon vanilla extract

7 tablespoons unsalted butter, melted, divided

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

¾ cup whole-wheat flour

1 teaspoon baking soda

1 teaspoon apple pie spice

½ teaspoon salt

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

½ cup coarsely chopped walnuts

3 tablespoons light brown sugar

¼ teaspoon ground cinnamon

Directions

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

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

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

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

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

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

Have Happy and Healthy Holidays with BOOSTit

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

Since the start of COVID-19, the workplace has experienced a shift in the way it operates. InclineHR gives good advice to employees about accountability and meeting organizational goals. They also talk about the health of employees on a mental, physical, spiritual, and financial level.

Read inclineHR’s Open Letter to Employees Below:

Dear American Workers,

Millions of you have spoken, and we hear you. This is where you get off the merry-go-round of reporting to the workplace.  Your reasons are as personal as each of you.  Possible exposure to a fatal virus.  Lack of reliable childcare.  Wages.  Hours.  Commutes.  Personal illness.  Grief.

We’ve all been through a lot.  We’re tired of all the stress and isolation.

The work-from-home arrangement many companies adopted last year gave birth to a new social contract between management and employees.  Productivity was surprisingly good at first.

However, extended periods of no contact have allowed some people to get a little bit lazy. Cutting out early here. Missing a deadline there.

“Will anyone even notice if I don’t turn in that report? They probably don’t need it anyway. I’ll just stop doing it and see what happens.”

Each time a deliverable is late or missed, it chips away at the trust and good will of your team.

November is traditionally a time to reflect and to count your blessings.  It is also the time for an honest, humble evaluation.

Have you met all your goals up to this point? If not, why? How should you pivot to do better moving forward?

Accountability and Integrity

Consider this a wake-up call to all you high achievers who are making critical decisions and driving organizational success. Stay sharp!

First, acknowledge that many things have happened outside of your control this year.  You are only responsible for owning your actions when external forces present challenges. You can choose between growing from the experience or collapsing under the pressure.

Grade yourself on what you set out to do versus what you’ve actually accomplished year-to-date.

How big is the gap?  Are you seeking a little grace in light of things beyond your control?  Just as important; are you extending the same grace to everyone around you who are in the same boat?  How many of the things left undone can be attributed to unclear communication?  Lack of buy-in?

As we discussed in our Open Letter to CHROs, the real numbers aren’t quite as rosy as we pretend them to be.  In an attempt to be benevolent during the pandemic, managers have graded on the curve or rounded up dollar amounts to help their people qualify for bonus checks.

Expect to be held to a higher standard next year.  Develop a plan for personal excellence now so that you will be rewarded handsomely in 2022. Begin talking with your teammates and your supervisor about your performance.  Give and receive the gift of honest, constructive feedback to elevate your game.

How Are You Taking Care of Yourself?

The Executive Coaching program at inclineHR takes a holistic view of an individual’s wellness and likens it to a four-legged stool.  Are you foundationally stable in the areas of physical, mental, spiritual, and financial health?

Our coaching clients’ fourth quarter check-in usually begins with, “How are you doing from a physical health standpoint?”

It’s critical to maintain good health through physical activity, balanced diet, proper hydration, and adequate sleep.  If your body is suffering your professional productivity, mental clarity, and outlook on life will reflect it as well.

Most people are struggling with some aspect of their mental health check-in right now.

Isolation is hard, even on the most introverted individual.  We cannot deny our need for socialization and human interaction.

It’s challenging not being able to connect with peers and supervisors in regular face-to-face interactions.  Zoom is a convenient tool for business.  It does not take the place of going out for dinner with friends or joining in some team-building activity with your department.

Extended periods without human contact causes a person to lose a sense of connection to society and can threaten their psychological safety.

Who is your trusted confidante?  How frequently do you talk with them?

The pandemic has disrupted many people’s spiritual traditions and practices.

As houses of worship moved to virtual events, attendance became more like watching a video of your favorite clergyman and less like engaging with a community of like-minded neighbors. Returning to the pews has not been easy for some who feel unsafe in crowds during Covid spikes.  The whole situation has people asking why God is allowing this to go on so long.

Regardless of how you identify on the spectrum of world religions, meaningful rituals and sacred texts have afforded people comfort and hope across the millenia.

Are you an active practitioner of your faith?  What are you doing that transcends the here-and-now to lift your spirits?

The pandemic has inflicted damage on a lot of people’s financial health, particularly for those whose income depends on being face-to-face with their customers.

If your workday routine simply changed locations from the office to your spare bedroom, you probably did not feel the financial pinch.

However, many are wondering how to pay the mortgage, car notes, credit card bills, medical bills, etc.  The fear of bankruptcy is real.  Bank accounts are depleted.  The dire need to generate income drives some in our communities to call for opening the marketplace back up while others stress public health and safety measures.

The financial fallout of Covid has deepened the divide between the haves and have-nots.  While the delineation is mostly along household income lines, even upper-bracket earners with high debt-to-income ratios are feeling the brunt too.

Do you have cash reserves for an emergency?  Are your assets protected and investments optimized?

When Will You Start to Take Action?

Much is made of the New Year’s Resolution, but they fail more often than not.

New behaviors demand repetition to become successful habits.  Why wait until January 1 to begin doing what you already know would be beneficial? Now is just as good a time as any to enact plans to improve your physical, mental, spiritual, or financial health.

By the time you turn the calendar, you could be well on your way to effecting real change in your life.

If you find yourself wavering over your professional future and you desire wise, strictly confidential input, inclineHR can help you drastically change the trajectory of your career.

itSpray is Here to Support Your Well-Being

itSpray solutions are here to support your well-being. If you need immune support, BOOSTit is your SOLUTION. If you need more energy to get through the day, CHARGEit is your SOLUTION.  Or maybe you need help falling and staying asleep, DREAMit is your SOLUTION.

I love pairing sweet and savory. Cooking fruit and meat together makes the dish so juicy and delicious. And yes, I am one of those people who like pineapple on my pizza. We can agree to disagree if this is something you despise. If you are like me and also enjoy the combination of sweet and savory, then you need to try this fruity spin on pork chops from Eating Well.

This recipe makes 4 servings and takes a total of 1 hour and 40 minutes to prepare and cook.

Ingredients

Sugar and Spice Rub

2 tablespoons packed brown sugar

1 ½ tsp kosher salt

2 teaspoons chili powder

1 ½ tsp garlic powder

1 ½ teaspoons onion powder

¾ teaspoon cayenne pepper

1 ½ tsp ground cumin

¾ tsp black pepper

Pork Chops

4 (8 ounce) bone-in pork center-cut chops, cut 3/4 inch thick

2 teaspoons canola oil plus 1 tablespoon, divided

¼ cup dry white wine

2 cups thinly sliced Granny Smith apples

½ cup reduced-sodium chicken broth or chicken stock

2 teaspoons fresh thyme

Directions

To prepare Sugar and Spice Rub: In a small bowl, stir together brown sugar, chili powder, salt, garlic powder, onion powder, ground cumin, cayenne pepper, and black pepper.

To prepare chops: Trim fat from chops. Brush 2 teaspoons of oil over all sides of the chops. Sprinkle chops evenly with 1 tablespoon of the rub (reserve the rest for another use); rub in with your fingers. Then, cover with plastic wrap and chill in the refrigerator for 1 hour.

Preheat a large skillet over medium-high heat for 2 minutes. Then add the remaining 1 tablespoon oil and swirl to lightly coat the skillet. Add chops and cook 7 to 10 minutes or until 145 degrees F, turning once. Transfer chops to a warm platter; cover and keep warm.

Lastly, remove the skillet from heat. Slowly add wine to the hot skillet, stirring to scrape up any browned bits from the bottom of the skillet. Then, return the skillet to heat. Add sliced apples, broth, and 1 thyme sprig. Bring to boiling before reducing heat. Simmer, covered, for about 3 minutes or just until apples are tender. Using a slotted spoon, transfer apples to a small bowl; cover and keep warm. Bring the broth mixture in the skillet to boiling and boil for about 5 minutes or until liquid is reduced by half. Return chops and apples to the skillet and heat through. If desired, sprinkle with snipped thyme. Serve immediately.

Recently, the need for blood donors has been on the rise. Donating blood is a great way to help and give back to your community. Learn how to prepare for a blood donation in the days leading up to it, so it goes as smoothly as possible.

Blood Donation Prep

Today I am going to share with you how to prepare for a whole blood donation. According to Mayo Clinic, this is the most common type in which you donate about a pint of blood. It is then separated into its components – red cells, plasma, and platelets.

To donate blood you must be 16 or 17, depending on the state, in good health, and at least 110 pounds. You must also pass the physical and health history assessments. This includes a finger prick to determine your iron levels, which need to be high enough to donate. If your iron levels are too low, you cannot donate.

In the days prior to donating, drink a lot of fluids, water in particular. Eat healthy the day before and of your donation, and get good sleep the night before. If you are on your period, you are still able to donate if your iron levels are not too low.

If you are worried about maintaining healthy iron levels, take a supplement and eat iron-rich foods. These include broccoli, red meats, turkey, spinach, sweet potatoes, beans, eggs, shrimp… the list is very long. For a complete iron-rich food guide visit the Red Cross website.

After You Donate

After your blood donation, continue to drink a lot of water and eat iron-rich foods. The Mayo Clinic recommends you avoid strenuous physical activity and heavy lifting for at least 5 hours after you donate. Keep your bandage on and dry for the 5 hours afterward as well.

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I know I’ve said it before, but fall is my favorite season because the holidays are approaching and there is so much good food to enjoy. I may sound basic, but I love pumpkin desserts. Whether it’s pumpkin pie, a pumpkin cake roll, or pumpkin hot cocoa, I’m here for it! This recipe for skinny pumpkin cream cheese muffins is one of my favorites! It’s from the recipe blog, “Little Broken” by Katya.

Photo cred: Little Broken

Ingredients

This recipe makes 12 muffins.

For muffins:

1 can pumpkin puree

1 cup mashed ripe bananas, about 2

1/3 cup melted coconut oil

1/2 cup honey

2 large eggs

1/4 cup milk

1 tsp. vanilla extract

1 3/4 cups white whole wheat flour

2 tsp. pumpkin pie spice

1 tsp. baking soda

1/2 tsp. salt

Optional: pumpkin seeds

For the cream cheese filling:

8 oz. block cream cheese, softened at room temperature

3 tbsp honey

Directions

Firstly, preheat the oven to 400 degrees F. Grease 12-cup muffin pan with non-stick spray or line the pan with paper muffin cups and grease the cups. Set aside.

To make the muffin batter: In a large bowl, combine the pumpkin puree, bananas, coconut oil, honey, eggs, milk, and vanilla extract. You can use a whisk or a big wooden spoon.

In a separate bowl, whisk together the flour, pumpkin pie spice, baking soda, and salt, and add to the pumpkin mixture. Stir until just until combined. Some lumps are okay. Set aside.

To make the filling, whisk together the softened cream cheese and honey until smooth.

Assemble: Drop about 2 tablespoons of the batter into each muffin cup. It should cover the bottom. Then, add a heaping tablespoon of the cream cheese filling. If you have leftover filling, go back and add the rest to the cups before covering with batter. Cover with the remaining batter to fill the muffin cups to the top. Some filling may poke out of the sides or out of the top. If desired, sprinkle the tops with pumpkin seeds.

Bake 18-20 minutes or until a toothpick inserted into the cake part of the muffin (not into the cream cheese filling) comes out clean.

Place the muffin pan on a cooling rack to cool. The filling will firm up as the muffins cool. Do not try to remove muffins while they are hot. After the muffins cool, remove them from the pan.

Lastly, enjoy this delicious, healthy treat for breakfast, a snack, or a dessert!

Note: You can store the cooled muffins in the refrigerator, tightly covered, for up to 1 week. Or you can freeze them in a freezer-safe bag for up to 3 months.

Want more pumpkin?

Try this healthy pumpkin soup recipe for fall and learn about the health benefits of this tasty squash.