© 2017 by KREATIONS

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January 24, 2020

Goji berries have become a common sight on supermarket shelves, and for a good reason.  They contain a lot of vitamin C.  Native to Tibet and Inner Mongolia, these orange-red tangy berries have been used by Chinese herbalists for centuries to treat visual ailments, poor circulation, and to help boost the immune system.  Scientific

research has yet to support such claims, but there's no denying that goji berries are rich in plant-based antioxidants and compounds.  Look for goji berries dried whole, and in powders and drinks.

December 30, 2019

New Year’s resolutions are a longstanding tradition around the world, dating back to ancient Babylonian and Roman customs. In modern times, New Year’s resolutions have become popular in western culture, typically revolving around self-improvement goals, such as better eating, exercising more, and spending less. Unfortunately, the tradition is typically unsuccessful. 

Here are 10 tips to achieve your New Year’s resolutions in 2020:

  1. Start small.

    Taking on a large goal is tempting, but it’s also the most sure-fired way to fail. If the goal is too much of a stretch, it can fuel a downward cycle: lack of achievement, decreased motivation, and self-criticism. By starting small, you increase the likelihood of ta

    king the vital action steps, and each “win” helps build your belief that you can achieve your goals. This creates an upward spiral of confidence, motivation, optimism, and competence: all key ingredients of self-efficacy and success....

December 11, 2019

Just because it's the holiday season doesn't mean that winter's little ills will take a break!  Here are a few tips to avoid them and have a healthy holiday with your friends and family.

Avoid Overeating

Let's face it, food is a major theme of the holidays.  Between Thanksgiving, Christmas and New Years, food excesses can lead to digestive troubles including indigestion and acid reflux.  The best way to prevent these digestive issues it to moderate your food intake, and the best way to do that is, to know when you've had enough.  Try to eat slowly, as the brain takes about 20 minutes to let you know you're full.  Also, go easy on the appetizers, meats, desserts, cream sauces, etc. to leave room for healthier choices.  Fill half you plate with veggies and drink plenty of water, which will help with digestion.  Finally, don't force yourself to eat everything, but choose what you enjoy most.

Stay Active

Don't neglect your physi...

January 16, 2019

With the countless variations of chips available in stores these days, it may be hard to resist the temptation to grab a bag during your grocery run. A pringle or potato chip can't be too bad for you, right? What's deceiving is the additives, preservatives, and unhealthy oils and flavoring used to make these chips as tasty (and addictive) as they are. Ditch the chips and try a much healthier alternative to satisfy your craving for crunch.

Carrot Chips 


  • 2 large carrots (at least 1 inch in diameter), peeled

  • 1 1/2 teaspoons olive oil

  • 1/4 plus 1/8 teaspoon kosher salt

  • Freshly ground black pepper

  • Ranch dressing, for dipping (optional


  • Heat the oven to 350°F and arrange the racks to divide the oven into thirds.

  • Holding the stem end, shave the carrots lengthwise into thin strips using a Y-shaped vegetable peeler. Place the carrot strips in a medium bowl, add the oil, salt, and pepper to taste and...

January 16, 2019

Looking for quick and easy meal prep inspiration? It's important to feed our bodies nutrients regardless of how busy our schedule is - planning ahead and creating grab & go meals is a perfect way to help us achieve this! Skip the Culver's drive thru and check out these mason jar meal prep ideas instead. Easy and tasty!

Mexican Vegan Burrito Bowl Mason Jar Salad - Chipotle Style!

Serves: 4 servings


  • 2 cups cooked brown rice (or you can use white)

  • 1 can (14 oz) black beans

  • 1 onion, sliced

  • 2 green peppers

  • 1 can corn

  • 2 avocados

  • ½ lime

  • 1 jar (8 oz) salsa

  • 2 cups lettuce (optional)

  • 1 tbsp oil


  • Heat the oil in a non-stick frying pan over medium-high heat.

  • Add the onion and green pepper slices and cook, stirring every minute, for 5 minutes.

  • Remove the onion and pepper slices from the frying pan and let them cool completely before adding to the mason jars.

  • Mash th...

January 16, 2019

Whether you're rushing to work or running around trying to get all the kids to school on time, we all know how crazy mornings can be. With the help of a little planning and preparation, our busy week may run a little smoother. Check out these recipes for mason jar oatmeal - lots of options, easy to make, and packed with nutrients!

Quick options for on breakfast on the go - just add milk or water in the morning and microwave! 

You can use all freeze dried fruit (no sugar added). It’s crunchy and sweet.

Freeze-dried fruit maintains all of it’s vital nutrients and vibrant flavor, making it a convenient shelf-stable healthy option.

(no refrigeration needed)

■  Apples & Cinnamon

(1/4 cup freeze Dried Apples, 1/4 tsp Cinnamon, pinch of granulated stevia, or granulated sweetener of choice)

■ Raspberries & Dark Chocolate or Cacao Nibs

(1/4 cup freeze dried Raspberries & 2 Tbsp dark chocolate chips or nibs)

■ Monkey Mix

(1/4 cup freez...

January 9, 2019

Why is sleep SO important?

During sleep, our body’s perform vital tasks to keep our

brain and body healthy. While we are resting, our  body is working to repair muscles, organs, and other cells, as well as fight illnesses and detox.. Sleep, specifically REM, helps the brain clear out information you don’t need and remember facts and tasks better, too. Sleep also plays a huge role in hormone regulation, meaning that lack of sleep can disrupt hormone levels and attribute to different health conditions.

There are many benefits to healthy sleep habits, such as improving concentration and productivity, improving immune function and mood, and maximizing athletic performance. So, what are the effects of sleep deprivation? Well, to name a few - higher risks of developing chronic illnesses, like hypertension and depression, poor moods, difficulty concentrating, and even increased appetite and hunger which can lead to obesity. Basically, sleep is...