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5 Summer Essentials You Should Never Leave Home Without

Well, now that summer is here we can get out our summer cloths and bathing suits. Time to shed those winter clothes and feel free again.



To get some summer fun we need to feel energized, physically fit and mentally active. I don’t know about you, but I have some must have essentials to bring with to keep me going physically and look my best. I’d like to share 5 essentials that I carry with me at all times. I think you’ll find this useful. At the end of this article I have listed one of my favorite smoothies I think you will also enjoy.

healthy summer

Summer Essentials:

coconut oil for health

Coconut oil – This is an absolute must have. This has uses for inside and outside the body.

This is without a doubt the best moisturizer for body and face and it’s great for getting rid of wrinkles. It’s a great tanning agent as well. It’s wonderful to mix into a smoothie!

Coconut oil is essential part of your summer reduces wrinkles

Coconut oil contains medium chain fatty acids that are highly energizing.

These fatty acids don’t get stored as fat in the body but are rather used as an energy source to make ATP straight away. So, keep yourself energized and healthy with coconut oil.

powder of protein

Protein powders – When you’re on the go, it’s difficult to stop and eat something nutritious. Protein powders are easy and convenient to add to any smoothie.

Protein powders by aloha

ALOHA puts out individualized wrapped protein packets that are easy to use. If you’re not familiar with ALOHA check out their website. They have a whole line of healthy snacks and much more.

bathing suite for summer

Bathing suit – Can’t live without a bathing suit in the summer. Who knows when you will end up at the beach or perhaps a pool party. You might want to take two suits, one bikini and a one piece. You just never know. Make sure that your bathing suit is what you are looking for. Feeling uncomfortable on the beach is the last thing on your mind. Find colors that are matching your skin, personality and the way you feel. It’s OK to mix and match things, as long as it’s fitting within your vibe for the day. Make sure that your bathing suit is stain free and looking nice.

Bathing suit is important part of your beach vacation

makeup for healthy look
Makeup – You just might need to wear a pretty face especially in the evening. Make sure to have a cosmetic bag filled with mineral foundation, blush, mascara and lipstick. Remember, it is summer and you don’t want any heavy makeup just something light that makes you feel confident. Make sure that whatever you put on yourself will not get washed off. Make sure that your makeup will not react with the salt water and give you some type of rash. Always check if your make up is suitable for the sun bathing. Just get something that you know looks good and works for you!

Wear comfortable makeup

drinking water for health

Water – Water is an absolute must. Always carry a liter bottle with to keep yourself hydrated. I say a liter bottle because it is compact enough to carry. You’ll probably need to keep refilling it at a water fountain. Water is your health. Staying hydrated all the time is a must. You must consume at least a gallon of water every day. Water keeps your cells young and your skin looking beautiful.

Drink plenty of water every day

Tropical Smoothie Recipie

Tropical Smoothie Receipie

Ingredients, 1 serving:

  • 1 packet vanilla powder (try ALOHA)
  • 1 heaping handful of kale/spinach
  • ½ medium sized banana
  • 3 strawberries
  • 1\2 cup pineapple
  • ¼ cup coconut oil
  • juice of 1 lemon/lime
  • ¼ to ½ Haas avocado
  • ¼ cup chia seeds (optional)


  • Simply combine all ingredients in a blender with some ice (5-6 cubes).
  • Blend.

This is a power packed smoothie containing protein, healthy fats, minerals and antioxidants.

Blueberry Smoothie – The Best Brain-Booster

Did you know that you can enhance brain function with a fruit such as blueberries?  This native North American fruit contains powerful antioxidants (i. e. essential anthocyanins and proanthocyanidins) that can improve brain function.


drink blueberry smoothy

Research in animals has demonstrated that regular consumption of small amounts of blueberries can slow down impairments in memory, learning and motor coordination (particularly balance) that often occur with aging.  Moreover, blueberries provide a wide range of other health benefits for the body like lowering your cholesterol levels.

Blueberry Smoothie improves brain function


The US Department of Agriculture tested 24 different varieties of fresh fruits, 23 vegetables, 16 herbs and spices and found that blueberries had the highest total antioxidant capacity per serving.  As many people know today, antioxidants are important to your diet to combat free radicals. During normal cell metabolism, molecules are broken down into harmful components known as free radicals that may contribute to cancerous states and age-related diseases if not removed.

USDA logo

​It is now believed that diets high in phyto-nutrient antioxidants can actually reverse at least in part certain age related neural dysfunction. Animal studies have demonstrated higher levels of the neurotransmitter dopamine in rats who have been fed blueberry extract. Dopamine is important for controlled motor movements, efficient memory, attention and problem-solving function. Furthermore, it is thought that blueberry antioxidants may increase neuronal cell membrane fluidity and decrease inflammatory components which also slows down the aging process.

With age, your body slowing down

​Perhaps you have heard that as you age your brain and body slow down.  Well to some extent this can be true but it is dependent on how well you take care of yourself and diet and exercise are major components.  Do you eat vegetables and fruits everyday?  Now is the time to consider doing so if you haven’t already.

Brain Activities

Neurobiology of Aging Research

Research published in the journal Neurobiology of Aging (Rachel Galli and colleagues, 2005). found a mechanism by which blueberries may reverse brain aging.  They took a look at a particular heat-shock protein in response to blueberry extract in rats against a control. Heat shock proteins are important for fighting against free-radicals and inflammation-inducing molecules. As we age, we produce less and less of these heat-shock proteins leaving us unprotected.  It turns out that old rats who had taken blueberry extract were able to produce a strong heat-shock protein response when challenged with an inflammatory substance. Old rats who weren’t fed blueberry extract (controls) had a weak heat-shock protein response. It appears that blueberry extract was able to reverse the aging process in old rats.

​Moreover, another study by researchers at the University of Barcelona found that the phyto-nutrient molecules found in blueberries were able to pass the blood-brain-barrier.  It is necessary for nutrients you take in to be able to get into the brain otherwise there’s no way for them to work.  So, they needed to demonstrate that this is possible.  They found blueberry specific agents in the rat’s cerebellum, cortex, hippocampus and striatum and these are areas responsible for memory, learning, cognition, motor control and balance.  Wonderful!

photo of fresh blueberries

Fresh Blueberries are the Best for Smoothies

Whether you use fresh blueberries, canned, frozen or extract form, all have been shown to contain the essential antioxidants. A fruit smoothie is a good way to get your blueberries in liquid form and you can add a number of other ingredients as well such as spinach, kale, bananas, dates, chia seeds, protein powders, coconut milk/oil, almond milk and the list goes on. A blueberry smoothie makes it easy for you to maintain brain health for life in terms of memory, learning, cognition and motor function.

How to Make The Best Blueberry Smoothie for One


  1. one cup of blueberries
  2. 1 tbsp. of chia seeds
  3. 1 tbsp. raw virgin coconut oil
  4. half of a medium sized banana
  5. 1 cup unsweetened almond milk, vanilla flavored
  6. 1 scoop of your favorite protein powder (optional)
  7. 5 ice cubes (optional)


  • preparation time about 10 minutes or less

Bye Bye Salads – Hello Phentermine?

It seems like when anyone hears the word diet they think of salad and of course the rabbit diet comes to mind (green stuff like lettuce, kale). Some people like salads and others don’t.



Just because you need to go on a diet or are already on one doesn’t mean you have to eat salads. We all have our favorite foods often referred to as comfort food and there is no reason you have to give up your comfort but you just can’t have it all the time. Consider the fact that all salads aren’t green with lettuce or kale. You have 3-bean salads (many varieties), tuna and chicken salad, pasta salads and rice salads. All without greens.

Different Salads

You must always eat salads when you are taking Phentermine and dieting!

According to the medical community, your weight is very important. Obese individuals increase their risk for certain diseases such as heart attack, hardening of the arteries, diabetes type-2 and a shorter lifespan. So, for many of us, we need to go on a diet from time to time to get back to a healthy weight. Diet and exercise seem to be a way to go to get back on track but often fall short of the mark for some people. If this is your case, consider getting some help from an appetite suppressor such as Phentermine. This easy to take time-released capsule takes those food cravings away causing you to eat less. Since your caloric intake goes down, you naturally lose weight and all of this happens without experiencing hunger pains. You simply won’t feel like your starving yourself. This makes dieting an easy proposition for anyone.

Phentermine is readily available online and doesn’t require a prescription so it’s easy to find and purchase. In terms of different forms of dieting, Phentermine is relatively inexpensive. Coupons and rebates are usually available so make sure you get in on that. The savings can be considerable. Just do a search on the internet for Phentermine coupons and rebates. If you have a free pharmacy discount card such as Rx card, Drug card, NeedyMeds card, etc., the discount can be as much as 80 percent. So check that out.

The reported side effects for Phentermine are mild at best and usually revolve around dosage. Most people tolerate Phentermine well. If you are over-stimulated or feel nauseated, all you need to do is lower the dosage and that should correct the problem. If you have any question about Phentermine, talk with your doctor and see what he/she has to say. This appetite suppressor was developed by doctors and is known to work. You need only use Phentermine for the short-term which runs around 3 months. If you follow the guidelines, you should be able to lose the weight you want.

So, if you’re not interested in eating rabbit food everyday and exercising yourself to death but need to lose weight, consider an appetite suppressant like Phentermine. This easy to take time-released capsule will help curb your craving for food helping you to lose weight the easy way. Phentermine also has the ability to increase your energy levels thereby boosting motivation so that you feel good about things.

Get Ready for The Summer With Phentermine

ll of a sudden you realize that summer is approaching and unfortunately you have gained some weight over the winter. Those cute little tops and bathing suits (particularly bikinis) are definitely out of the question unless you do something fast.



There’s still some snow on the ground so you still have plenty of time to get back into shape. Now, the question is how to get back into shape. One of the easiest ways is to use an appetite suppressant such as Phentermine. This time-release pill reduces cravings for food which in turn lowers your caloric intake naturally. You simply don’t want to eat a lot. And, if you want to lose weight even faster you can add some exercise to that. It doesn’t need to be hard paced but can be something easy like walking or a few aerobics. Doing this a few times a week is all it takes and you’ll be right where you need to be.

women working out

You must exercise while taking Phentermine to look good for the summer!

Looking sexy this summer on the beach will make you feel really good, start Phentermine diet several months before summer.

Below I’ve listed some easy exercises that you can do in the privacy of your home to prepare you for summer. None of these exercises require any kind of equipment. All you need is you.

Exercises for a Summer Physique

Start with simple jumping jacks, do 10 of those.

Do squats, do 10 of those.

Do push-ups, you can have your knees on the floor and push up that way. This is easier for the ladies. Do 10 of those.

Do mountain climbers, face down, toes supporting body pointed to floor, body supported by arms with palms down on the floor. Bring one leg forward with bended knee to touch your elbow. Return leg to original position. Repeat for the opposite leg. Do 10 repetitions of those.

Do cross crunches, back on the floor, knees bent, hands under your head. Twist the left side of your torso to the right bringing your bent arm with you. Go back to the straight position and repeat this motion on the other side. Do 10 repetitions of these.

Do knee raises, in standing position, raise your left leg while bending your knee as high as you can 5 times. Return leg to the floor and repeat this action on your right leg. Do 10 repetitions for both sides.

Do leg raises, lie down on the floor, arms flat on floor with palms down slightly away from the body. Raise your left leg straight upward keeping your left knee straight, do this 5 times. Lower your left leg to the floor and repeat this action on the right leg.

Kate Upton on the Beach

Phentermine doesn’t require a prescription, can be bought online and is relatively inexpensive and is easy to take. If you follow the instructions properly, you shouldn’t have problems with side effects. If you find you do have some minor problems, you can lower the dosage you’re taking and that generally does the trick. It helps to cut back your caloric intake initially. You could drop down to 1,500 calories or if you’re really in a hurry drop down to 1,000 calories. You’re going to eat less anyway but it helps to plan out a low calorie meal to begin with. It works better that way. If you have any concerns, by all means talk with your health care provider. The different forms of Phentermine (non-prescription form) were developed by doctors and are very popular because they work. So you might want to consider this. Along with a low calorie diet and some exercise it is possible to lose upwards of 10 pounds a month. Results can be seen within the first week. Just consider that in two months you could be down 20 pounds. Just in time for summer and you will be looking good.

When you start out with these exercises, simply follow the above instructions once. As you improve on your ability to do these, run multiple repetitions of the whole procedure. In other words, run the whole procedure and run it again. When you’re comfortable with that, run the procedure 3 times and so on. ​

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Sesame Paste And Goji Berry Salad – Perfect For Warm Days

Before we get to the salad, let’s take a look at part of the dressing which is made with tahini which is a sesame paste.



You can buy this at the store but it is much better homemade and less expensive. And, it so easy to do. Tahini is simply sesame seeds toasted and ground with olive oil. That’s it.

How Goji Berry Look

Goji Berry

To Make Tahini (makes 3/4 tahini paste):

  • 1 cup sesame seeds
  • 3 tbsp organic olive oil (may need up to 1/3 cup)


  1. over medium high heat toast sesame seeds (no oil, nothing)
  2. stir frequently until brown (golden), don’t burn
  3. cool for about 10 minutes
  4. add to blender and add olive oil, as you blend check for consistency, may need to add more olive oil for the thickness you want, can make it somewhat pourable or thicker
  5. place paste in a jar and store in refrigerator (keeps for several months)
Tahini Paste for Health

tahini paste

Now that you have the tahini paste it’s time to make the salad. This salad is made with broccoli and gogi berries and the dressing will be creamy. This is a vegan salad. Can be served warm or cold.

Broccoli and Goji Berry Salad With Tahini, Serves 4, Ingredients:

  • 2 broccoli heads with stems, cut up
  • ½ red onion, chopped
  • ½ cup gogi berries
  • ½ cup pumpkin seeds (optional)
healthy salad dressing

salad dressing


  • 1\2 cup tahini paste
  • 1 clove of garlic
  • ¼ cup nutritional yeast
  • ¼ tsp paprika
  • ¼ tsp mustard powder, can use brown mustard and horseradish (¼ cup)
  • ¼ tsp turmeric
  • 2 tbsp cider vinegar, can use apple vinegar or even balsamic
  • 4 tbsp organic olive oil
  • water to create desired thickness


  • steam broccoli till tender crisp, rinse in ice bath to stop cooking
  • make dressing – put garlic in blender to mince, then tahini, yeast, paprika, mustard, turmeric, cider vinegar and olive oil. Blend until smooth and creamy. Should be somewhat thick. If too thick add 1 tsp of water at a time till you get the consistency you want.
  • In a large bowl, mix broccoli and onions. Toss with dressing and top with gogi berries and pumpkin seeds if you have them. Serve warm or cold.