Meet Janice

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This is Janice and all I can say is WOOWEEEE!

Janice says– “This is my first before & after
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I went from a 3x to a size 4 in 7 months , 52 pounds and a ton inches GONE !!! ,I’m 56 years old and I never thought it would be so easy !!! I was diagnosed with Fibromyalgia and I thought that was it for me , I really couldn’t do too much and now I’m doing so much more in my day to day living . I still have Fibromyalgia , but I’m looking and feeling a whole lot better , Thanks to SF!

You can do this, too !!
Get Skinny Fiber here:  http://Wendyweighsin.gosbc.com/sf

Citrusy Cauliflower Kale Summer Salad

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Citrusy Cauliflower Kale Summer Salad
 
Without question, the addition of the salt-cured lemon slices is what elevates this recipe from bland to grand. The bright, briny flavor of the preserved lemon adds a fresh burst of flavor . The lemons are really easy to make by pressing fresh lemon slices between 2 Himalayan salt blocks. Allow 2 days for the salt blocks to work their magic and you will be rewarded with a very tasty treat you’ll reach for again and again.
Ingredients
  • Salad:
  • 1 small zucchini, washed, cut in half and uniformly sliced
  • 1 small yellow squash, washed, cut in half and uniformly sliced
  • 1 head cauliflower, washed and trimmed, florets only
  • 1 head broccoli, washed and trimmed, florets only
  • 4 kale leaves, stems and ribs removed, washed and torn into bite-sized pieces
  • 3 T. olive oil
  • 12 grape tomatoes, washed and cut in half lengthwise
  • 6-8 large fresh basil leaves, washed, rolled and cut into thin strips
  • 4-6 salt-cured organic lemon slices, very finely chopped including rinds
  • ¼ cup dried cranberries [optional]
  • Vinaigrette:
  • ¼ cup extra virgin olive oil
  • 2 T. rice vinegar
  • 1 T. fresh lemon juice
  • 1 t. lemon zest
  • 2 t. honey
  • 2 t. Dijon mustard
  • Kosher salt and cracked black pepper, to taste
Instructions
  1. In a glass bowl, combine all vinaigrette ingredients and whisk until thoroughly combined. If possible, make in advance to allow the flavors to mingle. Taste and adjust seasonings as desired. Set aside.
  2. Place zucchini, squash, cauliflower, and broccoli in a large microwave-safe dish and add 2 T. water. Cover and microwave on high for about 5 or 6 minutes, or until crisp tender. Cook times will vary by microwave, so test after 3 minutes and adjust cook time accordingly. Do not overcook. Set aside to cool.
  3. In a large glass bowl, add torn kale and drizzle with olive oil. With your fingers, massage each piece of kale with your fingers until the olive oil is worked into the leaf. This will soften the kale and improve its taste. Add cooled zucchini, squash, cauliflower, broccoli, tomatoes, basil, chopped preserved lemon and cranberries to bowl. Toss to combine. Serve immediately or store in the refrigerator for up to two days.
  4. Right before serving, add desired amount of citrus vinaigrette and toss to coat thoroughly. Add salt and pepper to taste.

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Easy Strawberry Shortcake

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Pkg of Ladyfingers
1 can of Reddi-Whip
Strawberries

Wash strawberries and cut in half or slices
Open the ladyfingers and spray the Reddi-Whip all over the bottom half.
Place a layer of strawberries on the whipped cream
Place the other half of the ladyfingers on top of the strawberries
Spray Reddi-Whip on the top half, and layer with strawberries

Do not make ahead of time if you are using Reddi-Whip as it will not hold up. Just make them as you want to eat them.

Serviing size is 2 ladyfingers
Calories 80, Fat 8 g, Fiber 1 g, Carbs 13 g, Protein 1.25 g,
3 WW Points Plus

 

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Minute Microwave Lasagna in a Mug (Low Carb)

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Minute Microwave Lasagna in a Mug (Low Carb)
 
Ingredients
  • 3 Tbsp pizza sauce
  • 3 Tbsp cottage cheese or 2 Tbsp pesto
  • ⅓ cup fresh spinach or greens
  • 4 slices pepperoni
  • ¼ cup shredded mozzarella cheese
Instructions
  1. Layer in pizza sauce.
  2. Top with pesto or cottage cheese.
  3. Add spinach and pepperoni.
  4. Add cheese.
  5. Microwave on high for one minute. Let cool slightly. Serve.
Nutrition Information
Serving size: 1 Calories: 255 Fat: 15.8 gm Saturated fat: 6.9 gm Trans fat: .4 gm Carbohydrates: 8.2 gm Sugar: 1.7 gm Sodium: 886 mg Fiber: 1 gm Protein: 19.9 gm Cholesterol: 41 mg

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DIY Dog Bed

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Such a cute idea!
❤️🐶😻❤️🐶😻❤️
So easy and Cheap to do and way cuter than the pricey dog beds at the big retailers! You can even hot glue bling or whatever you want.. get creative and personalize it exclusive for your fur baby!

 

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Grilled Watermelon Salad

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Grilled Watermelon Salad
 
Ingredients
  • 1 tbsp + 4 tsps EVOO
  • ½ tsp sea salt, divided
  • ½ tsp black pepper, divided
  • 4 seedless watermelon wedges, (about 2lbs)
  • Spring Mix salad blend or spinach leaves
  • 2 oz goat cheese, crumbled
  • 8 tsp honey
Instructions
  1. Preheat grill to medium high. Combine 1 tbsp oil and ¼ tsp of salt and pepper in a bowl.
  2. Brush over watermelon wedges evenly.
  3. Place watermelon on grill for roughly 2-3 on each side.
  4. Remove from heat and set aside.
  5. Divide salad mix on 4 plates.
  6. Top with watermelon, then goat cheese.
  7. Whisk together remaining oil, honey, salt and pepper. Drizzle over salads.

We used 5 pepper sea salt   (It comes 32 servings per container)

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Infused Water

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Infused Water – A Brilliant Concept to get your daily intake.

(1) Green tea, mint, lime——fat burning, digestion, headaches, congestion and breath freshener.
(2) Strawberry, kiwi——cardiovascular health, immune system protection, blood sugar regulation, digestion
(3) Cucumber, lime, lemon——bloating, water weight, hydration, digestion
 

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Dill Pickles

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Dill Pickles
 
Ingredients
  • 7½ Cups water
  • ½ cup white Vinegar
  • ⅓ cup pickling salt
  • 5 lbs cucs
  • 6-8 cloves garlic
  • 1 bunch of dill
Instructions
  1. Layer cucs, dill and garlic in gallon jars till full.
  2. In a saucepan combine water, vinegar, and salt bring to a good boil.
  3. Pour over cucs in jars.
  4. Put in the fridge.
  5. They will be ready to eat in 5 days.
  6. ~ENJOY~

☆ Thank you for passing my things around and sharing ☆

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Cauliflower Salad!!!

I love potato salad…but I hate all those carbs…so I made a low carb potato salad / with cauliflower instead ….

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Cauliflower Salad!!!

1 head of cauliflower steamed or boiled until tender in bite size pieces

6 boiled eggs (when done peel eggs, rinse and separate yokes into a bowl. Then mash the yolk and cut the whites into small bite size pieces then blend
together.

1/3 cup (appx) miracle whip or mayonnaise (dont use light it has more carbs)

3 tbs of mustard

3 tbs of pickle relish

1/8 cup of chopped onion (uncooked) can use more if you prefer

salt/pepper to taste

mix all together and you can garnish with egg slices and parsley

chill over night ( 1 cup of cauliflower is only 3 carbs vs 1 cup of potato is 37!!)

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Braised Chicken Thighs with Portobello Mushrooms and Goat Cheese

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Braised Chicken Thighs with Portobello Mushrooms and Goat Cheese
 
Ingredients
  • 2 T. extra virgin olive oil
  • 1 T. smoked paprika
  • 2 tsp garlic powder
  • 2 tsp dried oregano
  • 2 tsp cayenne pepper
  • 1 tsp salt
  • 1 tsp cracked black pepper
  • 6 chicken thighs
  • 3 T. butter
  • 2 cups baby Portobello mushrooms, thinly sliced
  • 1 medium shallot, sliced
  • 3 cloves garlic, finely minced
  • 2 cups chicken broth
  • 2 tablespoons fresh rosemary, finely chopped
  • 4 oz. goat cheese, room temperature
  • salt and pepper, to taste
Instructions
  1. In a 10" skillet, heat the extra virgin olive oil over medium-high heat.
  2. Combine the smoked paprika, garlic powder, dried oregano, cayenne pepper, salt and pepper in a small bowl.
  3. Season the chicken thighs with the smoked paprika mixture and place skin side down in the heated pan.
  4. Sear the chicken thighs for approximately 4 or 5 minutes, or until they are nicely browned.
  5. Turn and repeat on the other side.
  6. Remove the chicken from the pan and set aside.
  7. Add the butter and mushrooms to the heated pan and saute the mushrooms for about 4 or 5 minutes.
  8. While the mushrooms cook, stir them occasionally until they are browned and very little moisture remains in the pan.
  9. Add the shallot and garlic to the pan and saute until translucent, about 3 to 4 minutes.
  10. Add the chicken broth and rosemary and bring to a boil.
  11. Reduce to a simmer and add the seared chicken thighs back to the pan and reduce to a simmer.
  12. Cook the chicken for 25-30 minutes, then turn it over and continue cooking another 30 minutes or until the meat is very tender.
  13. Remove from chicken thighs from pan and keep warm.
  14. Separate goat cheese into 3 or 4 chunks and add to the warm sauce.
  15. Stir until completely melted.
  16. Season with additional salt and pepper, to taste. Serve warm chicken thighs topped with creamy pan sauce along with mashed potatoes, garlic mashed cauliflower or your favorite side dish.

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Substitute some healthier seasonings/oils/Skillet meals:  For more information about  Wildtree products go here:  http://mywildtree.com/wendywilkes

Nutty Monkey Nutella Sandwich

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Nutty Monkey Nutella Sandwich
 
Ingredients
  • 1 Apple Cored
  • Crunchy Peanut butter
  • Nutella spread
  • 1 banana
Instructions
  1. Core and slice apple, (Med Apple will get yield about 6 slices)
  2. Slice thin cuts of banana.
  3. Spread peanut-butter on one half, add slices of banana.
  4. Then add Nutella on other half and lay on top of other half with banana.
  5. Enjoy!
Notes
Of course, You may omit the nutella, use creamy peanut butter, change it up however you choose. The possibilities are endless.

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5 Ways To Focus Your Energy Towards Your Well-being

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5 Ways To Focus Your Energy Towards Your Well-being
When you take better care of yourself and your body, it will boost your well-being rather quickly. Eating well and exercising will provide benefits that can be seen almost instantly, helping the mind and body to manage virtually any difficulty that you may face, which includes depression and anxiety.
In addition to providing nourishment for your body and participating in physical activities that you enjoy, there are a number of other ways that your mental health and overall well-being can be improved, as well, which are highlighted here.
Accept the Emotions You Experience
There are some people who would make the argument that the majority of your physical, relational and mental issues come from the inability to be able to experience your emotions. Rather than experiencing them, you medicate, rationalize, project, bury, deny, smother, drink away, suck it up or sweep unpleasant emotions under the rug. The emotions that are most often avoided include fear, anger and sadness.
If you put more energy into avoiding emotions, rather than feeling them, you are going to feel stressed and suffer anxiety. Take an active role in letting your guard down and feeling emotions.

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Take Risks Everyday
It is a good idea to create a routine and structure; however, this can also cause you to become stuck in a rut. This means that you are not growing as a person. Taking a certain number of risks can be both rewarding and healthy.
Take some time to challenge yourself and take a risk every single day. This can mean talking to a new person, trusting someone, asserting yourself or setting some type of tough goal. The key is to push yourself beyond your comfort zone.

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Live in the Moment
There are a number of mental health trends that become challenged when a person gets sucked into what happened in the past or what people “did to you” rather than actually taking responsibility of  what you are doing or creating the present moment, right this second. The key is to live in the moment, without hyper focusing on the past or the future.

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Be Introspective
It is important to avoid just coasting through your life without taking the time to assess yourself. For example, you need to ask yourself often if you are in denial regarding anything or if you are resisting something in your life. It is also a good idea to take a step back and consider where your behaviors and feelings are coming from. You may ask yourself the question “Is this thought helpful? Is the behavior needed? Is there another option?”

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Laugh Daily
In many situations, people take themselves much too seriously. If you need proof, consider the following. Kids laugh about 200 times a day and adults, only 15 times a day. In order to laugh more, go see a funny movie, play a funny game or just enjoy life. Taking the time to laugh more will not only help you feel better and be happier, it can also make you younger.

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Improving your well-being does not have to be as difficult or complex as you may imagine. By using the five tips here, you can easily discover that you feel better, you are less stressed, and that you are able to enjoy life more.
Don’t ignore the importance of exercise and eating right; however, it is important to understand that there is much more to a person’s overall well-being than physical activity and smart food options. Being informed and aware of yourself, how you act and how you feel can impact your well-being in significant ways.

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Frozen Virgin Pina Colada

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Now how much fun would this be for your next pool party?

7 oz Pineapple juice

2 1/2 oz coconut cream

1 oz heavy cream

Maraschino cherry

Pineapple wedge

Blend all ingredients with approx 2 cups of ice until smooth.

Pour into pineapple shell.

Garnish with cherry and pineapple wedge.

 

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DIY

I saw this on Pinterest.  Not really sure of the original source:  If you know, please let me know!

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Hey this is pretty darn cool and would be handy for if you went away. You can make your own single use ointment eg toothpaste, hand creams etc just cut up the straw, fill it up, heat some pliers up and pinch it….. yep another duhhhh!! why didn’t I think of that moment!!


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CHOCOLATE MAYONNAISE CAKE

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CHOCOLATE MAYONNAISE CAKE
 
Do not gross out! You can NOT taste mayonnaise in this cake!! It just makes it very moist! A moist chocolate cake with yummy peanut butter frosting!
Ingredients
  • CAKE
  • Ingredients:
  • •2 cups of all-purpose Flour
  • •2/3 cups of unsweetened cocoa powder
  • •1¼ teaspoon of baking Soda
  • •1/4 teaspoon baking powder
  • •3 eggs
  • •1⅔ cup sugar
  • •1 teaspoon vanilla
  • •1 cup of Mayonnaise
  • •1⅓ cups water
  • PEANUT BUTTER FROSTING:
  • Ingredients:
  • 3 cups powdered sugar
  • ⅓ cup peanut butter
  • 1½ teaspoons vanilla, if desired
  • ¼ to ⅓ cup milk
Instructions
  1. For the cake:
  2. Mix all wet items first in a mixing bowl till well blended. Add all dry items but the flour and cocoa, once well blended add the flour and cocoa a little at a time. Once it is well blended pour batter into a greased baking pan and bake at 350° for about 30 or/and a tooth pick comes out clean. Let cake completely cool before adding frosting.
  3. For the frosting:
  4. Mix powdered sugar and peanut butter in medium bowl with spoon or electric mixer on low speed. Stir in vanilla and ¼ cup milk. Beat until smooth and spreadable. If necessary, stir in additional milk, ½ teaspoon at a time.

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How High Sodium Diets Contribute To High Blood Pressure

Most people know that high sodium diets are not good for people with high blood pressure but few understand why this is the case. Sodium comes to us in the form of sodium chloride or table salt. The recommended maximum amount of sodium chloride you should be taking per day in is 1,500 mg. This is about ¾ of a teaspoon of sodium chloride.

Sodium And Hypertension

Sodium needs water in the correct amount in order for the sodium to stay at the right level in the body. In order to do this, the kidneys must reabsorb filtered water back into the bloodstream in order to maintain normal sodium levels. This excess water can fill the blood vessels so that the pressure inside the blood vessels is increased. Some people can handle this amount of sodium and water while others cannot. It is important for those who have high blood pressure to keep the sodium intake in the diet as low as possible so that the water can flow out of the kidneys, keeping the blood pressure low.

High Blood Pressure

High blood pressure, a condition also known as hypertension happens when the force inside the arteries of the body becomes excessive. It is recommended that everyone keep a blood pressure reading of less than 140 over 90. The top number represents the force inside the arteries when the heart is actively pumping. The bottom number is the pressure inside the arteries when the heart is not pumping and is at rest.

If the heart has too much fluid to push around the body, it causes an increase in the pressure inside the heart and the arteries and the blood pressure number goes up.
Medication to control blood pressure can do many different things. Some decrease the force of the blood pumping out of the heart. Others work on the kidneys to send signals to the rest of the body to retain water or let go of water. There are centrally acting anti-hypertensives that work on the brain’s input into high blood pressure. Still other anti-hypertensive agents dilate the arteries so they can hold more water at a decreased pressure. Some blood pressure medication acts to get rid of water, sodium, and potassium from the kidneys so that there is less in the arteries.

Nutrition And High Blood Pressure

Besides medicine, there are things you can do with your diet that can help control high blood pressure. There are certain foods you can eat that will increase your blood pressure as well as certain foods you can eat that will lower your blood pressure. Foods that contribute to weight gain can raise the level of your blood pressure while even modest weight loss can reduce your blood pressure.

Foods That Help High Blood Pressure

The food you eat when you have high blood pressure include foods that are naturally low in salt, low in fat, and have fewer calories in them. Instead of salting everything you eat, use things like lemon, lower sodium spices, herbs and vinegar to add more flavor to foods without having to use salt. Foods that require gravies, butter, oil, shortening and salad dressings in large quantity should be avoided in those people who have high blood pressure.

This means you should eat foods high in calcium such as low fat dairy and Greek yogurt. Calcium has been known to reduce blood pressure in healthy people. Meats should be kept lean and without observable fats.

Most ready-to-eat cereals are low in sodium and can be taken with low fat milk. Hot cereal that takes a while to cook is low in salt .

Eat plenty of fruits and vegetables that have no added salt in them. Canned vegetables have been salted, as have canned soups. Avoid these whenever possible, unless you purchase lower sodium. Things like whole grain rice, pasta and potatoes without added salt can be flavored with herbs . Breads are usually okay, too. If you are looking for mineral-rich foods, you can try nuts and seeds that aren’t salted. These foods may lower blood pressure.

Foods You Should Avoid

Foods that can raise blood pressure and can put you at a higher risk of heart disease include the following:

• Salad dressing
• Margarine and butter
• Dairy products that aren’t low fat
• Any food that needs to be fried
• Snacks that have high sodium content
• Soups that come in a can
• Fast food items
• Deli meats like chicken, turkey or sliced beef

You can eat a healthy diet that doesn’t include added fat or salt that also tastes good and is good for you. Even if you don’t have high blood pressure, a low sodium diet is best. You never know when too much sodium will tip the scales in favor of lower blood pressure and better health.

 

Check out Wildtree’s :  Sodium Free Product List

Wildtree Website: http://mywildtree.com/wendywilkes

 

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Disclaimer:

This website does not provide medical advice.

Before starting any diet, you should speak to your doctor. You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

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Cowboy Caviar

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Cowboy Caviar

1 can rinsed corn (fresh or canned)
1 can rinsed black beans
2 tomatoes
1 avocado chopped
1/2 red or sweet onion
Cilantro chopped

DRESSING
1 lime – squeezed
1 clove garlic – minced
2 tbls oil (optional)
1tbls vinegar
Salt & Pepper to taste

Mix & chill for an hour. Serve with crackers or nacho scoups.

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Cheesy Chickpea Dip

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Cheesy Chickpea Dip
 
Ingredients
  • 1 can chickpeas drained
  • 1½ cups shredded cheese
  • ½ of a 250g pkg of cream cheese
  • ½ cup sour cream
  • ¼ tsp cayenne pepper
  • 2 green onions chopped
  • ½ cup tomato chopped
Instructions
  1. Preheat oven to 350. In a food processor add chickpeas, 1 cup of cheese, cream cheese and sour cream. Blend till smooth. Spread in to a 9 inch pie plate and bake for 20 minutes. Remove from oven top with remaining cheese, onions and tomatoes.
  2. Enjoy
Notes
Perfect with crackers

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