#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!

When I was 16 and I started my first job at Dairy Queen, my dad sat me down at the kitchen table and taught me how to balance a checkbook. He said that if I learned it in high school, it would become second nature when I entered the real world. Many people learn how to budget either from experience or Dave Ramsey. In this article, I am going to discuss a few basics of budgeting I learned from my dad. These helped me in high school and will hopefully help you personally or help you teach your kids.

Designate a place to budget

The first step to budgeting is to find a place to record your finances. You can use a check book, an excel spreadsheet, or even a budgeting app on your phone.

Separate needs from wants

Separate the expenses that you cannot live without such as groceries, rent, and utilities from your wants like entertainment and eating out. Decide how much money to put toward all of these categories.

For reference here is Dave Ramsey’s Budget Percentages from mamaandmoney.com

These percentages represent the percentage of your income to put toward each category every year. For example, if you make $40,000 per year and put 8% of your income towards health, that is $3,200 a year. To find out how much that is per month divide 3200 by 12, which equals $266 each month. If you only spend $100 on health one month, then you’ll have an extra $166 to use for the next month.

Your health budget, which is separate from your insurance budget, can include your gym membership, vitamins, or even itSpray solutions!

Save for Possible Expenses

Life throws many curveballs at us. It is important to put money aside for expenses you weren’t expecting. For example, these include car and house repairs. If possible, try to separate this category from your actual savings.

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

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

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!