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I have had clients ask me what they should eat for their particular blood type. I’ve been doing some research.

Could eating a diet based on your blood type — O, A, B, or AB — help you lose weight and get healthier?

Some researchers claims that the foods you eat react chemically with your blood type. If you follow a diet designed for your blood type, your body will digest food more efficiently. You’ll lose weight, have more energy, and help prevent disease.

Eating for your blood type As I am Type A myself, this is where I’ll start!

Our Strengths

  • We adapt well to changes in our diet and environment
  • We have little need for animal food
  • Our Immune systems preserve and metabolise nutrients easily

Our Weaknesses

  •  We have vulnerable immune systems that are open to microbial invasion
  • We have sensitive digestive tracts

Health Risks

  • Liver and gallbladder disorders
  • Type 1 diabetes
  • Heart Disease
  • Cancer
  • Anemia

Diet Profile – Its recommended that we each mostly vegan/vegetarian

  • Vegetables
  • Tofu
  • Seafood
  • Grains
  • Beans
  • Legumes
  • Fruit

Recommended Supplements

  • Vitamin B12
  • Folic acid
  • Vitamin C
  • Vitamin E
  • Hawthorn
  • Echinace

Recommended Exercise

  • Centering exercises, such as yoga and tai chi

Do you know your blood type? Do you notice your body craves different foods based on your blood type? Are you lacking in Vitamins or Minerals based on your blood type? Does your body respond differently to various types of exercise based on your blood type!

It’s time to tune in to our bodies!

*This is adapted from Peter D’Adamo’s Eat Right for Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer & Achieving Your Ideal Weight

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What is the largest organ in the human body and releases over a third of toxins in our body? That’s right! It is our skin. Dry skin brushing is an effective daily practice to help the body detox and remove these harmful toxins, not to mention it opens and unclogs our pores.

When we dry skin brush, we are massaging and helping our lymphatic system cleanse itself.  We pull waste from the body as well as remove any lingering toxins from soap, environmental factors, lotions, deodorant, and other things to help improve skin health.

What is great is that skin brushing should only take about 5 minutes per day, so it is easily fit into a busy lifestyle and has great benefits! Some of the benefits include:

  • Exfoliation
  • Lymphatic system stimulation
  • Reduce or eliminate cellulite
  • Unclog pores

Here are ten simple steps and tips for you to follow to help you get started with dry skin brushing:

  1. Get a long-handled, non-synthetic bristle brush.
  2. Remove your clothes and stand in the bathtub or on a tiled surface. You will want to do this because you are scraping off dead skin, so you don’t want that to get on your carpet or your rugs.
  3. All of your brushing motions should be heart-centered, meaning you will want to have all the motions be moving towards your heart.
  4. Start at your feet and use long flowing motions, again, towards your heart.
  5. You will want to brush several times in the same area, overlapping your strokes as you continue.
  6. For sensitive skin areas, you will want to go easy. Your skin in those areas should become less sensitive with time.
  7. Once you have your whole body brushed, hop into the tub or shower. I find that the benefits of an Epsom salt bath are heightened after dry brushing.
  8. Alternating cold and hot temperatures help bring the blood back to the top of the skin.
  9. Continue this practice daily, but for best results, consider dry brushing twice a day; once in the morning and once before bed.
  10. Remember to clean your brush at least once per week.
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Do you find yourself suffering from headaches, tension in your head, tension down the back of your neck, sinus headaches, hormonal headaches or the almighty migraine?
Headaches of any kind can wipe us out, leave us feeling lethargic, moody, sensitive and even physically sick.

We all get headaches every now-and-then, so I’ve got some natural essential oil remedies that will help kick that pain to the curb.

Here are my top oils for headaches:

  1. Peppermint – Rub 1 drop of peppermint on the base of the neck, or on the exact area where it hurts. Repeat 30 minutes later if needed.
  2. Deep Blue, Basil, and Frankincense – This combo is for those intense, one-side-of-the-head headaches. Use 1 drop of each and rub over the area where it hurts.
  3. Zendocrine – Had a bit too much to drink? Drop 2 drops of Zendocrine under the tongue. This will help the liver detox more quickly to help relieve your headache. This oil is also great to use the week before your period to ward off any hormonal headaches.
  4. Lavender – This oil is great for tension headaches. Apply 1 drop of lavender to the area where it hurts.
  5. Eucalyptus – For sinus headaches, rub 2 drops of eucalyptus with a teaspoon of fractionated coconut oil and rub over the sinuses, temples and nose.
  6. Past Tense – This blend comes in a handy roller bottle so you can apply to the neck, temples and any area that you need to ‘cool off’. It works a treat for all types of headaches, from the tension type to the extreme migraine.

Don’t suffer – there is no need to. Also try to stay away from medications, they just disrupt your gut and your hormones. Natural remedies such as essential oils can be incredibly beneficial for you and your family. Instead of loading up on toxic synthetic chemicals, consider using these life-giving essential oils which have been used for thousands of years for health and healing.

If you are interested in learning more about essential oils  – contact me directly. I would love to share my experience with you.

https://www.mydoterra.com/orlavaughan/#/

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The peppermint plant has been valued as a multi-purpose plant and an essential oil whose components are now used by cosmetic, culinary, and health industries around the world. Peppermint oil is also well known for its ability to help alleviate occasional stomach upset and promote healthy respiratory function.

Peppermint Oil Uses and Benefits

Looking for something strong and natural to freshen your breath with? Mix a drop of Peppermint oil with a drop of Lemon essential oil in water, take a sip, and swirl it around in your mouth for a healthy, refreshing mouth rinse. One of the key ingredients to this mouth rinse is the menthol found in Peppermint which has been used for centuries for its ability to cleanse and freshen. This is why we find Menthol in many of the toothpastes at hand these days, guaranteed to freshen your mouth and breathe!

Peppermint oil is a culinary wonder and has been used to add a fresh boost to meals in kitchens all across the world. However, Peppermint is not just limited to cooked dishes; it also makes a great addition to any drink or smoothie. Try adding one to two drops of Peppermint essential oil to your favorite smoothie recipe for a refreshing twist. By adding the flavor of Peppermint oil to your morning smoothie, you can start your day feeling more refreshed than ever.

Don’t forget to get creative with your water, too! Add one drop of Peppermint with a cut fruit for a deliciously infused water. Peppermint oil makes a healthy addition to any drink because it helps promote healthy respiratory function and clear breathing, and by adding doTERRA Peppermint oil to the drink of your choice, you are encouraging healthy respiratory function in your body* while simultaneously adding a delicious flavor to your drinks.

Peppermint can be used aromatically to enliven the senses and promote a feeling of energy. This powerful oil can be extremely beneficial on its own, but when you add the right combination of essential oils to Peppermint, you get a wider variety of beneficial results. Try placing one drop of Peppermint oil in the palm of your hand, add one drop of Wild Orange essential oil and one drop of Frankincense essential oil, and inhale. This simple aromatic recipe is perfect for a mid-day pick-me-up.

Including Wild Orange and Frankincense in this Peppermint mixture adds to its aromatic benefits. Wild Orange carries a sweet and fresh citrus smell that is used to uplift the mind and body, while Frankincense is valued for its ability to promote feelings of relaxation. By combining these two essential oils with Peppermint’s soothing properties, the blend becomes an aromatic powerhouse that will have you feeling relaxed and energized for the tasks ahead.

Sometimes feet just get dried out. It happens, but that doesn’t mean you have to live with it. Try this do-it-yourself Whipped Peppermint Foot Lotion and show your feet how much you appreciate them. This is a simple and light lotion that includes natural ingredients like Peppermint and Melaleuca (Tea Tree) essential oils. After a long day, there are few things better than taking a seat and giving your feet the cooling sensation that this DIY lotion brings. For best results, try applying this lotion generously to your feet and then putting socks on before you go to bed. Whipped Peppermint Foot Lotion will not only leave your feet smelling fresh, it will transform your sandpaper heels into a silky dream.

Being outside in the sun can be a great way to uplift your mood, but sometimes too much sun exposure can quickly end your fun. Try this homemade After Sun Soothing Spray to maintain healthy-looking skin after too much sun. This soothing spray is filled with three powerful essential oils that calm and soothe irritated skin. One of the primary oils used in this spray is Peppermint. Peppermint is a perfect after-sun essential oil due to its high content of Menthol. Menthol is an organic substance in peppermint plants that will give your skin that cool and soothing feeling it needs after a hot day outdoors. Melaleuca (Tea Tree) essential oil and Lavender essential oil are two additional ingredients in this DIY that will improve the appearance of skin.

Looking for a long-lasting way to smell the sweet and minty aroma of Peppermint oil? Use this simple yet invigorating diffuser blend and enjoy this fresh aroma in your home, office, classroom, gym, or wherever you choose to go. To make this blend, combine 2 drops of Peppermint, 3 drops of Grapefruit, and 2 drops of Sandalwood into a diffuser. Using Peppermint essential oil in your diffuser will produce a cooling, invigorating vapor. Additionally, the grounding and mood-enhancing properties of Sandalwood and the uplifting benefits of Grapefruit will work well with the soothing and relaxing effects of Peppermint to produce an energizing and calming aroma that all will enjoy.

The soothing components found in Peppermint essential oil make it a desirable oil for massages. Try adding Peppermint to your massage experiences and enjoy the pleasurable cooling feelings it brings to your skin while immersing yourself in its sweet and relaxing aroma. A great massage companion to Peppermint is Lavender. This combination will produce optimal soothing feelings that will add to any massage. You can also try adding Peppermint essential oil to your shampoo or conditioner for a stimulating hair massage that will provide the pampering your scalp deserves.

Looking for a way to repel bugs and spiders in your house? Luckily, Peppermint oil provides a perfect solution to ward off those creepy crawlers. Many bugs and spiders dislike the potent smell of Peppermint, consequently, Peppermint essential oil is used as a home remedy to repel bugs naturally. Try placing 1–3 drops of essential oil on a cotton ball and position them in the corners of your bathroom, bedroom, kitchen, laundry room, or wherever you think these unwanted guests might be.

If you or someone you know has trouble staying awake during long meetings or would like a natural method to feel alert, Peppermint oil used topically and aromatically can help. Because of the invigorating and cooling effects of pure Peppermint oil produces when it comes in contact with skin, Peppermint is an ideal oil for staying attentive and aware. In order to create this extra boost, place 1–2 drops of Peppermint on your finger tips and then place your fingertips on your temples and rub. This will help give you the natural sense of alertness you desire when you need it most.

Oils that Blend Well with Peppermint Oil

Peppermint oil blends well with Oregano, Marjoram, Cypress, Eucalyptus, Geranium, Grapefruit, Juniper Berry, Lavender, Lemon, Rosemary, and Melaleuca (Tea Tree oil) essential oils for diffusion.

Many essential oils available for purchase contain filler substances and contaminants that weaken the purity and power of the oil. However, at doTERRA, we know that a pure bottle of essential oil has the potential to change lives; that’s why doTERRA’s mission is to provide essential oils that are highly effective and free of additives and harmful contaminants. We guarantee pure essential oils through the CPTG Certified Pure Therapeutic Grade® quality protocol. This protocol includes a series of strict tests that ensure the essentials oils we sell are free from filler substances or impurities—making the doTERRA essential oils you purchase powerful and pure.

If you wish to sample or buy Peppermint please email me orlavaughan@gmail.com or pop over directly to my store here!

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I’ve been asked so many times about sparkling water, is it good or bad for us, does it rot our teeth, is it bad for our bones, is it acidic on our tummies, is it full of sugar. I have so many friends that drink it (I’m not partial to it myself) so I decided to put together a little information for you so you can make up your own  mind and please feel free to let us know which brands you love best. Share the love!

Can sparkling water damage your teeth?

This is what were led to believe as its fizzy and what’s the line our mothers repeated – fizzy drinks will rot your teeth! She was right but Sparkling Water shouldn’t have been tarred with the same brush!

But while sparkling water contains a little more acid than regular water, nothing compared to carbonated soft drink. Again only the added sugar stuff is to be avoided.

Can sparkling water give you stomach ulcers?

Research says no. BUT if you already suffer from ulcers or your tummy is a health issue maybe you should avoid Sparkling Water in order not to make your tum more turbulent, its probably best check with your doctor if you have underlying issues,

Is sparkling water bad for bone health?

There was an old wives tale I remember of Sparkling Water being bad for your bones – this is completely false. There is of course lots and lots of proof the other sparkling drinks with flavouring and sugars will destroy our bones so lets set the record straight- its the sugar that’ll harm you.

 
Is sparkling water dehydrating?
 
No! Its hydrating. Its natural. Its water that has been infused with carbon dioxide under pressure. Simple. Pure. Clean. Refreshing.
Why not add some fresh fruits, some mint, or a few drops of your favourite essential oil! Bottoms up!
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Smallies and bigges are huge fans of these Quiona Crunch Buns. Remember Rice Crispie Buns, well lets same they are the same, but different. With a total of only 5 ingredients it easy to remember, super easy to make and takes about 5 minutes – you CANNOT go wrong! Get the kids involved too – they’ll love it!

Ingredients (makes about 30 mini buns)

3 Cups of Popped Quinoa (you’ll get this in most health shops, look in the cereal section)

3 Tablespoons of smooth peanut butter (I have also made them with Almond Butter and Cashew Butter, so its your choice)

9 Tablespoons of Maple Syrup (buy the best quality Maple Syrup you can find in the health shop)

1/2 CUp of Powered Cacoa (this is choclate at its purest and healthiest, it may take a little time for your taste buds to love it but they will, and they’ll be slow to accept the cheap stuff again!)

7 Tablespoons of Coconut Oil

Directions

Melt the coconut oil, peanut butter, maple syrup, cacoa together until its smooth and creamy. Add in the Quinoa and cover each puff! The fill your bun cases and freeze! You can leave them in the freezer or take them off after an hour and store in the fridge. (I prefer them straight from the freezer.) They’re good for about 5 days but they’ll be lucky to last 5 minutes.

I could nearly call these treats a Superfood but there is quite a lot of sugar in them and they are  treats so lets balance things out a bit and call them SuperTreats! These treats are packed with flavour but most importantly are packed with protein, magnesium, antioxidents, fibre, Vit E and lots of B Vitamins to name just a few. Put down the processed stuff, learn to make your own treats, your body will love you for it.

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Growing up I wasn’t the biggest fan of vegetables, who am I kidding in my 30s I wasn’t the biggest fan of vegetables!! Part of the reason was that most veggies put on my plate as a kid were cooked within an inch of their lives and so were tasteless. (This is not a reflection on my mothers cooking, she’s a great cook, but veggies were just not given the  love they should have been given!)
In the past few years, training and working as a Health Coach, learning to love, cook and now grow vegetables has changed my life, it took some time but now my body craves vegetables, as much as it craves water. It took some time to learn how easy it was to prep vegetables and have them in favour of eating something ‘quicker’. I understand that sometimes it can feel a lot to cook up vegetables instead of grabbing that slice of toast or ordering that pizza but once you get in the habit, once you have a solid vegetable process in place, you won’t go back. You’ll be snacking on cheesy cauliflour, chewing on sweet potato fries and dipping that tempura asparagus into your favouite dip!
I want you to take on the challenge of consciously adding more vegetables into every day and actually taking the time to cook them. It sounds so simple, but it will be a profound shift.
You will started to feel great, your digestion will improve when you’re eating lots of green vegetables, your energy and mood will be on the up too! You might even get addicted!
I think the biggest issue for many people when it comes to eating healthy is that they don’t know how to quick and easy it is to make veggies taste so good.
Here’s my secret! There’s a reason bread and pizza and all those huge carb dishes taste soooo good – yup, Butter, Garlic and Salt! Well that is exactly what I add to my veg! They make vegetables AMAZING. Don’t be shy, load them up!
So simple, so easy, so good.
All you need to do is:
Wash the vegetables (I always wash mine with some lemon essential oils and water, just soak your veggies for about 5 minutes and rince, its guaranteed to remove any nasties) & add a little butter or oil to a pan on low/medium heat.
Chop up the vegetables and a couple of cloves of garlic and throw them all into the pan. Stir fry there for a few minutes, until they reach your desired softness.
Sprinkle a little salt on them.
AND HELLO, YOU HAVE DELICIOUS MEAL TO FILL YOUR TUMMY WITH!
If you’d like to up your veggie intake and eat the cleanest you’ve eaten for years, lose a few pounds in time for your summer holiday, sign up for my 5 Day Body Reset Programme, its a DIY option, so there is no pressure to start tomorrow, start when you are ready. For only €20 you a 5 day plan, all the recipes, the shopping lists, a guide to keeping your blood sugars low and recipes for hydrating juices. Plus you receive daily support emails from me throughout! I designed it as a VEGAN programme so it has the cleanest receipes but feel free to add whatever protein option you wish – meat, fish or eggs or try VEGAN for the 5 days and just add beans. You’ll feel great! Sign up here – I’d love to guide you through!

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Beat the 3pm slump

It’s 3pm, and you’re already yawning and feeling exhausted. Put that double shot of coffee and muffin down – they aren’t going to get you through!!

Who hasn’t experienced that drained feeling halfway through the afternoon, when making it through the day seems impossible? According to the National Sleep Foundation, nearly half of us report an afternoon slump where energy and concentration are challenged. One of the most common reasons for afternoon fatigue is fluctuating blood sugar levels. If too much sugar is released into the body at once, by either waiting too long to eat between meals or high carbohydrate or fatty foods at lunchtime, too much insulin is released to balance the sugar levels. This causes your blood sugar levels to rise and fall rapidly, leading to a quick burst of energy followed by a deep crash. And therein lays the afternoon energy slump… yawn!!!

Enter SNACKS. So, why are they such an important part of your day? Snacks are those 150-200 calories that will save you!! They bridge the gap between meals and stop that rumbling stomach when lunch and dinner are hours away. They keep your blood sugar stable and your hunger in check so that you are not grabbing a Mars bar from the nearest vending machine or gorging everything in sight at your next meal. Snacks will fuel your morning workout if there is no time for a proper meal and will replenish your glycogen stores after you have finished that run and strength session. Snacks are also a great way to get in extra whole foods to ensure that you are getting in the correct nutrients for the day.

It’s important to pick the right snack at the right time, to keep energy levels up and bridge the gap properly. A snack made up of a complex carb, a healthy fat, and clean protein will increase your energy levels for a longer period of time.

So, back to that 3pm slump. It’s the time of day when another cup of coffee or quick sugary snack seems like the perfect way to carry you to the end of the day. Hold that thought! With this snack list in hand, and a little planning, you can easily push through and run to the finish line. Don’t let that 3pm slump take control of you; you have the power to take control of it! Below is a list of my top ten snacks to beat that slump, so arm yourself with the ingredients and knowledge that you have the power to keep your hunger and energy in check all day!

TEN TOP SNACKS TO PREVENT THE AFTERNOON SLUMP

  1. A handful of raw unsalted nuts/homemade trail mix – the protein, fiber, and fat is a perfect snack combination
  1. 2 cups of mixed raw veggie sticks and 2 tbsp of your favorite dip – hummus, tahini, pesto, etc.
  1. Hardboiled egg, ¼ avocado, and tomato on a piece of real sourdough toast
  1. ½ cup organic Greek yogurt (or a lactose-free option) with 1 tbsp nut butter, cinnamon, and ½ apple, sliced, OR Greek yogurt with 2 tbsp mixed nuts, seeds, and berries
  1. Green juice – cucumber, kale, spinach, parsley, celery, lemon, ginger, and coconut oil
  1. Smoothie – unsweetened almond milk, ½ banana, 1 tbsp almond butter, protein powder, vanilla, cinnamon, hemp seeds, maca powder/cacao powder, and ice
  1. 1 apple, sliced, with 1 tbsp nut butter
  1. Popcorn with little sea salt and olive oil and a handful of nuts/seeds
  1. Chopped fruit salad with fresh mint and some almonds
  1. Nori seaweed, canned salmon/tuna, avocado, spinach, and cucumber wrap

Make sure to plan your snacks in your next trip to the supermarket!!

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Our lives are crazy busy, and most of us rush through the day without a thought to alleviating all the damage that is being done to our bodies: By what we eat, the air we breathe, and the stress inflicted upon us.  A detox bath can sweat out those toxins, and alleviate their harmful impact. They will boost your immune system!

The process for a detox bath is really quite simple. Detoxers immerse themselves in a tub filled with very hot water and essential ingredients, some active and some soothing.  As you soak, the toxins are pulled to the surface of the skin and then washed away.

The key to a successful detox bath is preparation.  It is very important to properly hydrate before you begin. The day before you plan to detox, increase your fluid intake and avoid dehydrating ingredients, such as caffeine. This will ensure that no damage occurs to your body as the impurities are drained from your body.

Detox baths require very hot water. As hot as your body can tolerate. Warm water or reasonably hot water will just not work.  It is essential that the body sweats during the detox process, and that won’t happen if the water is too cool.  To actively draw out toxins, detox baths should to contain at least one strong, active ingredient and several soothing ones.  For example, harsh ingredients such as apple cider vinegar or hydrogen peroxide might be offset by essential oils. The ingredients you choose will determine the benefits to your body. Many recipes are available on the Internet.  One of my favorite appears below.

While it may be tempting to quickly dip into a hot tub and dry off, the length of time spent in the tub will determine the success of your detox.  Most recipes call for a soaking of more than 20 minutes. You need to give those impurities time to float to the surface!

When you have completed the recommended stay in the water, gently wipe off your skin and drink water.  Give your body time to recover from the strain of detoxification. That will enhance the benefits and enhance your well-being.

MY FAVORITE DETOX BATH:

Ingredients:

  • 1 cup Epsom Salt
  • 1 cup Baking Soda
  • 10 drops of Lavender Essential Oil

Directions

  • Run a hot bath
  • Add the above ingredients
  • Soak for 20 minutes
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Turn over a new leaf this Winter

As Autumn comes to a close, most people are squeezing in as much shopping, eating, drinking, partying for the holiday season under the false illusion that everything is going to STOP in January!! It’s the start of the holiday season, which means lots of calorie-laden foods, like Irish coffees, mashed potatoes, mince-pies, and chocolate kimerleys!

For many, this means weight gain.

Many people also start going into hibernation mode come dropping temperatures.  They eat heavier foods. They gain (more) weight. They cozy up and hide away.

There are numerous holiday parties that start after mid November leading up to Christmas.  Work parties, family parties, drinks with your girlfriends, and the ever more popular winter weddings!  The list goes on. And just when you think it will slow down, Christmas arrives, leading you into New Year’s Eve, and topping it off with Valentines Day.

Holy more weight gain!  Continuous months of indulging and mindless eating and drinking.

So, how are you going to handle the arrival of winter?

Fear not. Winter is a great time to get a handle on your ‘hibernating mode’ eating habits, leading into the lightness of spring.

Don’t forget to get your vitamin D.  The days get their shortest come winter.  Researchers at Aberdeen University found that obese people had 10% less vitamin D than people of average weight. The study also found that excess body fat absorbed vitamin D so the body couldn’t use it. Scientists now believe that there is a direct correlation between obesity and low levels of vitamin D. With that, get out there, even in the cold, and get your sunshine, if only for 10 minutes per day.

Move your body and continue exercising regularly. It can be as simple as taking a walk out in frosty air.

Sometimes you may not feel like it due to the cold weather, but hydrate, hydrate, hydrate. Get that water into you, room temperature is better.

Enjoy winter foods. Move toward the more warming winter foods and also emphasize the more warming spices and seasonings including ginger and peppercorns.

Here is a list of the seasonal foods of winter:

Avocado, Beetroot, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celeriac, Celery, Fennel, Grapefruit, Horseradish, Jerusalem Artichoke, Kale, Kiwi, Leeks, Lemons, Mandarin Oranges, Onions, Oranges, Parsnips, Pears, Potatoes, Satsumas, Shallots, Sweet Potatoes, Tangerines, Turnips, Winter Squash*

Enjoy them all.  Try new things.  Just remember, don’t let the couch lure you into curling up with the unhealthy comfort foods like creamy soups or mac and cheese.

*These were found using this following link, where you can learn more about seasonal produce.

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