Category Archives: Healthy Living

Black Tea Window Cleaner

Black Tea Window Cleaner @ NancyC

Who would have thought that black tea could be used as a window cleaner? I think it’s a great idea–so many people drink it, so they have it on hand, and it’s a great eco-friendly alternative to conventional chemical-laden cleaners. I didn’t come up with this idea myself–the tea experts at Choice Organic Teas, makers of organic, fair trade certified teas, told me about it and sent me some samples of their black tea to try it out! They sent me their Classic Black, English Breakfast, and Wild Forest Black teas–any black tea should work for making the window cleaner.

I used the Classic Black tea and found that this window cleaner is really easy to make. I was also surprised at how well it cleaned my windows! Here’s how you make it:

BLACK TEA WINDOW CLEANER

What you’ll need:

  • a clean, empty spray bottle
  • 3 tea bags of black tea
  • 1 cup of hot water

Directions: Steep tea bags in 1 cup of water for 4 to 5 minutes; remove tea bags and let brewed tea cool. Pour the cooled tea into your spray bottle. Spray on windows and mirrors and wipe thoroughly with a paper towel or cloth.

That’s all there is to it! it’s nice to be able to clean your windows using natural ingredients instead of chemicals, isn’t it? This sure comes in handy for spring and summer cleaning! Have you ever tried making your own window cleaner?

Linked to Fiesta Friday, Inspire Me Monday.

Orange Reboot Detox Smoothie @ NancyCreative.com

Orange Reboot Detox Smoothie

Orange Reboot Detox Smoothie @ NancyCreative.com

When I heard about the book Whole Body Reboot by Manuel Villacorta, M.S., R.D., the thing that got my attention was the 5-day smoothie detox plan, because I love smoothies. But this book is about much more than smoothies–it’s about Peruvian 51lJxBM4BoL._SX359_BO1,204,203,200_Superfoods and, as the cover mentions, includes a healthy eating diet plan and recipes to detoxify, energize, and supercharge fat loss. The book explains that Peruvian super foods fight cancer, reduce inflammation, boost energy, and enhance memory. There’s lots of great-sounding recipes and color photos in Whole Body Reboot–some recipes that sounded good to me were:

  • Roasted Artichoke Mashed Potatoes
  • Power Trail Mix
  • White Bean Avocado Wrap
  • Quinoa Parmesan Pizzettes
  • Sweet Potato Waffles

And there’s lots of recipes for different ways to fix chicken, fish, and pork in healthy ways.

At the beginning of the book, in chapter 2, is where you’ll find the Jump-Start Reboot Diet Plan. And that’s where you’ll find the five detox smoothies. The one I decided to make, the Orange Reboot, is supposed to be made on day 2 of the plan. It’s a lightly-sweet smoothie made with a blend of carrots, orange, and papaya, along with a few other very healthy ingredients. It’s also flavored with cinnamon, which gives the smoothie a nice spicy flavor. Considering I’m not that crazy about carrots, I thought the smoothie was pretty good.

So if you want to give your body healthy reboot, you’ll have to check out the book. And here’s the Orange Reboot smoothie recipe if you want to try it out!

ORANGE REBOOT DETOX SMOOTHIE from Whole Body Reboot

Makes 1 large serving, about 21-22 ounces

  • 1/3 cup chopped fresh carrots
  • 1/3 of a peeled orange, chopped (I used a medium-sized orange)
  • 1 cup chopped fresh papaya
  • 1 1/2 cups coconut water
  • 1 teaspoon ground cinnamon
  • 1 Tablespoon Chia seeds
  • 1 1/2 Tablespoons (or 20-25 g) Protein Powder (rice, pea, or whey)

Put all ingredients in a blender and puree until smooth.

There are a total of 135 recipes in Whole Body Reboot and 4 weeks of menus. You might need to add some new ingredients to your pantry to make some of these recipes, like Lucuma and Pichuberries. It sounds like a very healthy way to eat. Have you ever tried a diet like this?

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Naturally Dyed Easter Eggs

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Are you planning on dyeing some Easter Eggs this year? I’ve found several sites that show how you can use natural ingredients as dyes for your eggs–fruits, veggies, herbs, and spices like blueberries, oranges, red and yellow onions, paprika, and much more! I haven’t tried any of these yet, but I thought I’d go ahead and share some helpful links with you! Above, the photo of these pretty pastel-colored eggs is from Better Homes and Gardens–see instructions here at bhg.com.

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You need to check out these naturally dyed eggs at the blog Dreamy Whites–they are beautiful and so is the blog!

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At Your Homebased Mom, you’ll find out how to create dyes that produce these soft earthy colors–such great shades! See instructions here at yourhomebasedmom.com.

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Here’s a nice variety of soft colors from Kaleyann.com–visit her blog for how-to’s here.

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If you’re wanting colors that are a little more vivid, you’ll find tips at A Few Short Cuts.

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MarthaStewart.com also has instructions for dyeing eggs naturally–look at those rich colors!

Have you tried dyeing eggs with natural ingredients? Do you prefer using natural or regular dyes?

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Rejuvenating Bath Oil Blend

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I know a little about some of the health benefits of essential oils, so I was really interested in reviewing a new book called The UnknownComplete Aromatherapy and Essential Oils Handbook for Everyday Wellness (Robert Rose, softcover). As the book mentions, essential oils are described as the “life force” or “essence” of plants and aromatherapy is a method of using essential oils to protect, heal, and beautify our bodies. Often used in massage, essential oils can be used in many other ways to support your health. They are one of nature’s most potent forms of healing–for everything from arthritis to high blood pressure. And in addition to their therapeutic qualities, they can also be used to create natural personal care and home cleaning products that promote a healthier way of life. All in all, this handbook includes more than 450 remedies and uses for essential oils.

The book begins with a helpful introduction to what essential oils are and different ways you can use them. The other 4 sections of the book include:

  • Part 1: The Oils (detailed properties of 109 essential oils and their uses)
  • Part 2: Remedies (a section filled with recipes for easy-to-make home health remedies using essential oils and other natural ingredients)
  • Part 3: Aromatherapy for Daily Living (a section with recipes for skincare, hair care, and body care; also includes recipes you can use to make natural cleaning products for your home–things like air freshener, furniture polish, glass cleaner, and more).
  • Part 4: Practicalities (information on equipment you’ll need and how to measure and store essential oils)

I thought I’d try one of the body care recipes–the Rejuvenating Bath Oil Blend. It sounded like the perfect way to pamper myself after a busy week. And since the recipe happens to include some of my favorite essential oils, I had all the ingredients on hand to make this! I think it works best for normal to dry skin; my skin is on the dry side, so this oil blend mixed in the bathwater felt wonderful! The scent of this bath oil is very rejuvenating, and after soaking in it for 30 minutes, I also found it very relaxing!

REJUVENATING BATH OIL BLEND from The Complete Aromatherapy & Essential Oils Handbook

  • 1 teaspoon (5 mL) grapeseed or sweet almond oil (I used grapeseed oil)
  • 4 drops lavender essential oil
  • 3 drops rosemary essential oil
  • 2 drops peppermint essential oil

Fill tub with warm water. Meanwhile, in a small non-reactive bowl, combine grapeseed oil and lavender, rosemary and peppermint essential oils (I used a very small glass jar for mixing my ingredients-see photo above). Stir well. Add to tub and agitate to thoroughly disperse oils, then soak for 30 minutes, massaging any floating droplets of oil into your skin.

This really is a rejuvenating bath and the scent of all these oils blended together is wonderful! Do you use essential oils often?

Linked to Fiesta FridayInspire Me Monday, Wow Me Wednesday, Wonderful Wednesday, Whimsy Wednesday, Let’s Get Real Friday.

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DIY Moisturizing Night Cream for Dry Skin

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I told myself when I ran out of my last jar of moisturizing night cream, I would try making my own. I had all the ingredients on hand, so I was ready to try this DIY recipe I had found at The Lady Prefers 2 Save. It’s supposed to be similar to Oil of Olay Regenerist Face Cream, and since I have dry skin, that’s exactly what I needed! The original recipe uses Lavender essential oil but I used Tea Tree essential oil instead since it is so good for your skin.

This homemade night cream isn’t quite as smooth and creamy as the night cream you buy and it has an oilier feel to it, but it does feel great on my face at night! It’s definitely best for those of us who have dry skin–it would probably be too heavy of a moisturizer for normal skin. And it’s definitely for nighttime use. I’ve been using it for about a month now and since it’s so easy to make, I plan on continuing to use it. There’s something nice about making your own skin care products–you know exactly what’s in it and all the ingredients are natural and healthy! You do need to keep this night cream refrigerated, so keep that in mind.

DIY MOISTURIZING NIGHT CREAM FOR DRY SKIN adapted from The Lady Prefers 2 Save

Makes enough to fill a small 2 or 3-ounce jar

  • 1/4 cup Aloe Vera Gel (you can use purchased gel or use right from an Aloe Vera plant)
  • 1 Teaspoon Jojoba Oil
  • 2 Tablespoons Coconut Oil
  • 1 Teaspoon (or 6 capsules) Vitamin E Oil
  • 3 drops Tea Tree Essential Oil

Stir the Aloe Vera Gel, Jojoba Oil, Coconut Oil, and Vitamin E Oil together, gently. Add the 3 drops of Tea Tree Essential Oil, one at a time, stirring after each drop. Let the cream rest for 10 minutes. Put cream in a small jar (similar in size to a baby food jar), then refrigerate. The cream will last for six months in the refrigerator.

Apply nightly on clean, dry skin, avoiding eyes and mouth; also apply to neck in an upward motion.

Note: Here’s a helpful tip I got from one of my readers, Mary T.–Whip the ingredients with a hand mixer for 10 – 11 minutes on high before storing it in small jars. Whipping the mixture makes it a little lighter in texture.

There are other DIY skin care recipes I want to try–it’s great when you can make your own natural products and save money, too! I still use the Green Tea Toner I posted about a year ago. Have you ever tried making any homemade skin care products?

Linked to Inspire Me Monday at Create with Joy and Thursday Favorite Things at Katherine’s Corner.

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Health Benefits of Drinking Water

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Do you drink enough water every day? That’s something I definitely need to work on! I had recently received some complimentary bottles of Cascade Ice Sparkling Water to try, so I guess that’s ncCascadeWaternmwhat got me started on thinking more about my water intake. (FYI, I really liked this brand of bottled water–it’s very lightly flavored with natural fruit oils and extracts-all organic and calorie-free! I tried the three flavors shown in the photo at left–Grapefruit, Blueberry, and Lemon–and thought they were all really good!

I’ve always heard that drinking lots of water is good for you, but I wasn’t aware of all the benefits. So I decided to do a little research on the internet, and now that I’m a little more familiar with the benefits, it really makes me want to drink more water!

Just as a disclaimer, I’m no health or medical expert–all this information was found from various articles at the sites I’ve listed at the end of my post. If you have any health issues, this info should not take the place of seeing your doctor and being under a doctors’ care. This post is just meant to give you a summary of some of the benefits of drinking water.

Since about 60-70% of our body is made up of water (depending on body size), it makes sense that we need to drink enough water to keep our body at its healthiest. Water is important in the function of every organ in our body, including the skin. Six to eight (8-ounce) glasses a day is typically recommended. What happens with all that water? The water in our bodies…

  • Transports nutrients and oxygen into cells
  • Moisturizes the air in our lungs
  • Boosts metabolism
  • Protects our vital organs
  • Helps organs to absorb nutrients better
  • Regulates body temperature
  • Detoxifies our bodies
  • Protects and moisturizes our joints

In addition to all the ways water helps our bodies function properly, there are other health benefits to drinking enough water everyday. Here are some I read about:

  1. PH Balance–To function properly, the human body needs a 7+ Ph range; drinking enough water each day helps maintain this balance.
  2. Healthy, glowing skin–Drinking enough water each day gives your skin a natural, healthy glow by flushing out impurities, improving circulation and blood flow, and hydrating and plumping up skin cells. It helps replenish skin tissues, moisturizes skin, and increases skin elasticity. It can also slow the onset of wrinkles.
  3. Good Hydration and less Headaches–Drinking enough water each day keeps your body properly hydrated. Good hydration can also help prevent headaches and even migraines.
  4. Weight Loss–Water not only boosts your metabolism, it also helps you feel full–if you drink a glass or two of water before each meal, your stomach will feel fuller and you won’t eat so much. Water also helps increase the rate at which your body burns fat and promotes the breakdown and elimination of fat cells.
  5. Keeps Kidneys Healthy–Our kidneys need enough water every day to function properly. Water helps kidneys cleanse and rid  your body of toxins. If you don’t drink enough water, your liver is forced to help your kidneys detoxify your body. When you drink plenty of water, your kidneys don’t need the extra help, allowing your liver to metabolize stored fat more efficiently.
  6. Helps Prevent Heart Disease–When the body is not sufficiently hydrated, cells of vital organs take water from the blood in order to function, which causes the blood to thicken. This puts pressure on the heart, causing it to work harder to pump the blood, which can lead to heart disease. So, drinking enough water everyday helps your heart pump your blood more effectively.
  7. Helps Cure or Minimize Some Diseases–Drinking enough water helps reduce or eliminate problems with constipation, heartburn, and other gastric and digestive problems (water helps the body properly break down food for easier digestion). It also helps improve your immune system, helping your body fight against the flu and colds. Some studies show that drinking enough water can also help prevent bladder and colon cancer.
  8. Improved Brain Function–About 70-80% of your brain tissue is water, so drinking enough water helps you think better, makes you more alert, and helps you concentrate better. Drinking enough water also helps reduce stress, since your mind and body are stressed when you are dehydrated.
  9. Joint Pain and Cramps–Hydrated muscles are more elastic and experience less strain, so drinking enough water will keep your joints and muscles lubricated which can reduce joint pain, cramping, and sprains.
  10. Relieves Fatigue–Because water keeps you hydrated and helps flush out the toxins and waste products from your body, other organs, like your heart, don’t need to work as hard, giving you more energy as a result.

Sources: Health Cave, Web MD, Mangosteen, Huffington Post, FitDay, LiveStrong, Fight Your Way to Fitness, Top 10 Home Remedies.

I prefer my water with a little natural flavor in it–it makes it more appealing to me! If you want to try making your own flavored water, check out these posts: Feast Your Eyes on Flavored Water, Lemon Mint Cucumber Water, Apple Cinnamon Ginger Water, and Pear Lime Kiwifruit Water!

I am going to make a special effort to drink more water! So far, I’ve been doing pretty well at drinking 5 glasses a day–I’m trying for 6! How about you? Are you drinking enough water every day?

Linked to Inspire Me Monday at Create with Joy.

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7 Anti-Aging Foods

I saw an article at Sharecare.com about seven foods they refer to as “anti-aging powerhouses.” These foods may also help cut your risk of heart disease and cancer when incorporated into a healthy diet. So if you’re interested, here’s a condensed list of the seven foods–you can visit Sharecare.com for more details!

  1. Berries–They lower your disease risks and also help prevent memory loss. Eat 1 cup of any kind of berries, fresh or frozen, at least 3 times a week.
  2. Salmon–A good source of omega-3 fatty acids, it helps fight heart disease and is also good for your skin. The article recommends having two 3-ounce servings per week.
  3. Nuts–Although they’re high in fat, it’s heart-healthy fat; and nuts are also good sources of protein, magnesium, and B and E vitamins. Eat a 1/4 cup serving of almonds, cashews, walnuts, or pecans up to 5 times per week.
  4. Dark Leafy Greens–Spinach, romaine lettuce, collard greens, kale, and chard are good sources of fiber, vitamins C and K, folic acid and lutein. They also contain lots of vitamin A which helps keep your skin soft and supple. Two servings per day are recommended–and a serving is 1 cup cooked greens or 2 cups raw greens.
  5. Whole Grains–Referred to by Sharecare as a “nutritional powerhouse,” whole grains–like brown rice and quinoa, to name a few–can help prevent heart disease, cancer, diabetes, and hypertension. Try for 3 to 6 servings a day. A serving might be one slice of whole-grain bread, 1/2 cup cooked grains, or 1 cup whole-grain cereal.
  6. Yellow and Orange Vegetables–Think carrots, sweet potatoes, butternut squash and other deep yellow and orange veggies. They can lower your cancer risk and help protect you from colds, infections, and sun damage to your skin. Two 1/2 cup servings a day are recommended.
  7. Yogurt–Plain, low-fat, or nonfat…all are good sources of B vitamins, protein, and calcium. Look for yogurt with active cultures–probiotics–which also help fight against disease-causing germs. Have at least 4 cups a week if yogurt is your main source of dairy.

Hope this is a helpful reminder for you to work these into your diet! I like all the foods on this list, so I just need to remember to eat enough of them each week. Do you eat many of these healthy foods already?

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Why Honeydew Melon is Good for You

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I recently posted a recipe for a Blueberry-Honeydew Smoothie and I also came across some info about why honeydew melon is good for you–so I thought it would be a great time to share this! According to Healthy Eating, one cup of cubed honeydew contains these vitamins and essential nutrients:

  • 34% of the recommended daily intake of Vitamin C (an antioxidant that helps neutralize free radicals, helping you fight off illness and disease)
  • 8% of the recommended daily intake of Potassium (getting the daily recommended amount of potassium helps you maintain a normal blood pressure)
  • 12% of the recommended daily intake of Vitamin B-6 (helps regulate mood and sleep)
  • 6% of the recommended daily intake of Fiber for women, and 4% for men (fiber helps lower cholesterol and keeps food moving through the digestive tract)

Basically, honeydew melons are an excellent source of Vitamin C and a good source of potassium and Vitamin B-6.

When purchasing honeydew melon, look for one with a creamy white or pale cream rind. If it has some brown freckling, it just means that’s an area where it’s a little higher in sugar (a little more sweeter). If it’s fully ripe, you should be able to smell the melon’s sweet aroma. A good melon should be firm but not hard and shouldn’t have any soft spots on it (if the melon feels “spongy” when pressed, it’s too ripe). If melon is not fully ripe, let it set at room temperature for a few days.

Exercise Your Face: Tips from The 5-Minute Facial Workout

lrbkcoverWe all hear a lot about how important it is to get enough exercise, right? But I hadn’t heard much about the idea of exercising your face, which is also referred to as Facial Gymnastics. Now I know much more, thanks to the review copy I received of  The 5-Minute Facial Workout by Catherine Pez. The book explains that there are more than 50 muscles that make up the structure of your face and you can tone these muscles just as you tone other muscles in your body. Facial exercises can benefit both women and men, and this book says you can see improvements just by doing them 5 minutes a day. Another nice thing is that no special equipment is needed and you can do these exercises anywhere and anytime (although you probably won’t want to do them in public!)😀

Here’s some interesting info about Facial Gymnastics:

  • Working the muscles in your lower face helps lift your features, refine your skin, sculpt your cheeks, plump up your lips, and firm the skin around your neck.
  • Exercising muscles in the middle of your face improves facial structure, pulls up the cheekbones, rounds out the cheeks, and prevents the formation of crow’s feet and nasolabial folds (also called “laugh lines”).
  • Working on the upper face helps to relax your eyelids, prevent frown lines, and support the skin of your forehead and temples, which is essential to maintaining muscle tone in all of your features.

There are 30 facial exercises in The 5-Minute Facial Workout, each with clear instructions and color photographs demonstrating the movement, so it’s very easy to follow. I received permission from the publisher to share two exercises from the book, one for lips and one for the forehead, so here they are!

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Images courtesy of The 5-Minute Facial Workout: 30 Exercises for a Naturally Beautiful Face by Catherine Pez, 2014 © www.robertrose.ca Reprinted with publisher permission.

 

It certainly makes sense that if you tone your facial muscles it will help improve those wrinkles! Have you ever tried doing facial exercises? Is it something you may start doing?

 

Black Bean Hummus Bagel Thins® Bagel and a Gift Card & Coupon Giveaway!

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I’m such a bread lover–I love all kinds of breads, rolls, bagels–you name it. But I’ve found that I really have to watch how much bread I eat because it tends to want to stick with me–can you relate?🙂  So when I was asked if I’d like to try out some Sandwich Thins®, Pocket Thins®, and Bagel Thins®, I was definitely interested! Especially when I found out they are endorsed by Weight Watchers®, and are just 110 calories each or less. I received coupons for free product, product information, and a gift card to cover the cost of my recipe ingredients, courtesy of Sandwich Thins®, Pocket Thins®, and Bagel Thins®. I tried out some recipes, like the one shown in the photo above, plus a few others. I’ll share these with you, and then I’ll tell you more about my Gift Card and Coupon giveaway at the end of the post!

ncThinkThin1If you’re not familiar with these Thomas’® and Arnold®, Brownberry®, and Oroweat® products, which all have a Weight Watchers® 3 PointsPlus VALUE®, here’s a little info about them:

  • The Sandwich Thins® Rolls have zero grams of Trans Fat, no high fructose corn syrup, are cholesterol free, and come in 100% Whole Wheat, Multi-Grain, Honey Wheat, and Flax & Fiber.
  • The Pocket Thins® Flatbreads also have zero grams of Trans Fat, no high fructose corn syrup, are cholesterol free, and come in 8 Grain, 100% Whole Wheat, and Italian Herb.
  • The Bagel Thins® Bagels have zero grams of Trans Fat, are low in fat, cholesterol free, and come in 100% Whole Wheat, Plain, Cinnamon Raisin, and Everything.

Here are the recipes I made with them…

BLACK BEAN HUMMUS BAGEL THINS® BAGEL adapted from Thomas’®

Makes 1 serving

  • 1 Thomas® 100% Whole Wheat Bagel Thins® bagel (Weight Watchers® 3 PointsPlus)
  • 4 Tablespoons black bean hummus (I used my own Black Bean Hummus recipe, but there’s also an easy one you can make from the original recipe here)
  • 2 Tablespoons plain Greek yogurt or low-fat sour cream
  • 2 Tablespoons of your favorite salsa
  • 1 Tablespoon chopped fresh cilantro
  • 2 Tablespoons sliced black olives
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Start out by spreading on the hummus and Greek yogurt…then add the rest of the toppings!

Separate and toast a bagel. Place bagel down open-faced and top each half with 2 Tablespoons of black bean hummus, 1 Tablespoon of plain Greek yogurt (or low-fat sour cream), 1 Tablespoon salsa, 1/2 Tablespoon chopped fresh cilantro, and 1 Tablespoon sliced black olives. Serve immediately. For more servings, just multiply the ingredients by the number of servings you want to make.

ncChickCaesarnmCHICKEN CAESAR POCKET adapted from Thomas’®

Makes 1 pocket sandwich

  • 1 Oroweat® Italian Herb Pocket Thins® flatbread (Weight Watchers® 3 PointsPlus)
  • 2/3 cup Romaine lettuce leaves, chopped into small pieces (or use a Romaine lettuce mix)
  • 3 slices thin-sliced deli chicken, chopped into small pieces
  • 1/2 heaping Tablespoon shredded or shaved Parmesan cheese
  • 1 to 1 1/2 Tablespoons non-fat Caesar salad dressing

Toss chopped lettuce leaves, chicken, Parmesan cheese, and Caesar dressing together in small bowl. Fill Italian Herb Pocket Thin® with lettuce mixture and serve.

ncTomatoBrushettanmGRAPE TOMATO BRUSCHETTA adapted from Arnold® Bread

Makes 2 slices of bruschetta

  • 1 Arnold® Sandwich Thins® Honey Wheat roll, separated (Weight Watchers® 3 PointsPlus)
  • 1 cup grape tomatoes, sliced in half lengthwise (be sure to slice them lengthwise–I sliced mine the wrong way and they didn’t lay on the roll as well!)
  • 1 teaspoon balsamic vinegar
  • 1/2 Tablespoon olive oil or garlic-infused olive oil
  • 3 large fresh basil leaves
  • 1 teaspoon shredded Parmesan cheese, for garnish

Toast the separated Sandwich Thins® rolls to a light golden brown. In a bowl, mix sliced grape tomatoes with the balsamic vinegar and olive oil.

Stack basil leaves and roll them in the shape of a log. Horizontally slice the rolled basil, making ribbons. Toss most of the cut basil with the tomatoes, reserving a little for garnish.

Spoon dressed tomatoes on top of each toasted Sandwich Thins® half and garnish with the remaining basil ribbons and shredded Parmesan cheese. Serve immediately.

Hope you enjoy trying these recipes out!🙂

THE GIVEAWAY IS NOW CLOSED–Winning comment is #18!

Now for the Giveaway–a $25 Visa gift card and coupon for free product! If you’d like to enter to win a $25 Visa gift card, plus a coupon for free product shown in this post (Sandwich Thins®, Pocket Thins®, or Bagel Thins), leave a comment on this blog post between now and Sunday, March 30 at 8 p.m. (CST)–the random drawing will be made from the comments on this post only! The winner will be chosen randomly via Random.org and announced on Sunday evening, March 30. Winner will be notified via email (if winner does not respond in 3 days, I’ll do another drawing). Giveaway is limited to readers in the Continental U.S. and Canada.

First entry: Leave a comment on this post–it would be great to hear what your favorite healthy sandwich is!

Bonus entry: If you are a new or existing follower or subscriber, you can leave one extra comment telling me the way (or ways) you are following.

Note: If your comment doesn’t show up right away, it just means I need to click on it to approve it before it’s visible–I do this because of spam comments that sometimes come through!