Fall is upon us – or darn close. In my neck of the woods it’s so chilly right now it feels like Halloween! That got me in the mood for some fall goodies and what is better than a fun fall freebie?
So… I have a couple of fall recipe cards free you can download right now and use as wish. Print as many as you’d like. Digital cards are great to have on hand. Spill something on one and you can print a fresh new copy right away.
The cards are in PDF files. Each PDF file is one page and contains two cards. So one page of paper will print out two cards each time you print it. It is recommended that you use card stock for the best results, but certainly any kind of paper you wish to use is fine.
The first blank recipe card – no lines – is adorned with a pumpkin and falling leaves and a soft autumn orange color.
The second is also in pretty fall colors with a fall “harvest” at the top featuring a pumpkin in the middle.
Both cards are totally free to download. Just click on the image of the one you’d like. Grab them both!
Fall Recipe Card One: Fall Blank Recipe Card: Pumpkins
Halloween Recipes – Fun and healthier Halloween treats for you and the kids in your life (of all ages!) Freebie Hint: Check out Witches Brew for another free recipe card, already filled in with the recipe.
Free picnic invitations you can download and print and keep for those yearly picnic outings.
Picnics can be a healthy family affair, a fun daytime outing with friends, or right in your own backyard. Commune with mother nature, get a good dose of fresh air and sunshine and enjoy the companionship and fun of a relaxed meal. All with a simple picnic.
When enjoying a picnic, you do want to make sure everyone stays healthy. In other words, you don’t want your picnic food to go bad. Check our article Picnic Survival on tips to achieve a food-safe picnic for all.
We also share some tips on Packing for a Picnic. Complete with ideas and tips for your picnics food feast.
Last but not least, you may also want to check out Picnic Pleasure: Then and Now. Whatever your reason for a picnic, itâ€™s the the spirit, not the food, that makes a picnic special.
Free Picnic Invitations
To help you get your picnic plans off and running, we’re giving away a PDF of picnic invitations. The first page is the front of the free picnic invitation and the second page, the back. If you have a double sided printer and are familiar with using this feature, simply use the double-sided option and both sides will print.
No double sided printed? No problem! Simply print page one, turn your paper according to your printer’s specs and print the back of the free picnic invitation. You’ll get two invitations per page. Print as many as you need or want, keep the file for future use or share with friends and family.
It’s truly a total freebie. We haven’t done a Friday freebie in a while, so we’re putting the free picnic invitation into the Friday Freebie category, even though we’re a few hours early.
Hope you enjoy – and make use of – the free picnic invitations, because picnics can be a healthy, wholesome event for kids of all ages!
Download Your Free Picnic Invitations
Simply click the picture below. This image is the front of the invitation. The back of the free picnic invitation is beneath the front image.
If we are not in control of something – in this case, your weight – we find it difficult to maintain. Even when you feel you’re pretty much in control of your weight, you will tend to lose weight or gain weight here and there. Weight is always fluctuating.
But with all those idiosyncrasies, it’s still fair to say many reach a point where they keep their weight within a 5 pound differential. That would be considered in control of your weight.
Unfortunately, with the obesity numbers growing, a majority of the people confuse weight control with weight loss. The confusion is worse confounded because the considerations by which you achieve weight control are the same as those by which you achieve weight loss.
A healthy American woman of medium build and a height of 5′ 4″ would weigh about 125 pounds. If she is doing a little or no exercise, consuming about 1500 calories per day would maintain her weight. If she were to follow some dietary restriction and reduce her calorie intake by 500 calories per day, she would lose weight at the rate of about 1 pound per week.
If the woman in our example began exercising 3 days a week, she would burn off about 200 calories per day more. To maintain the weight, i.e. to control the weight in spite of starting on the exercise program, she needs to eat 200 more calories per day.
So you see, breaking it down like that, it sounds simple to choose a lifestyle and maintain a healthy weight gain or healthy weight loss. But we all know it just isn’t quite that easy.
What you can do; however, is choose the weight you want to weigh-in at; that tells you how long you need to adjust your lifestyle to reach the target at the safe rate of 1 to 2 pounds per week. Next determine your present calorie intake. Knowing that one pound of body weight is equivalent to about 3500 calories, you can decide how much change you need to make in your calorie intake.
Remember the formula:
Less fat, less calories, lose weight.
More fat, more calories, gain weight.
If you are at a healthy comfortable weight you can easily maintain the same weight even in face of changes in your activity levels, etc. by keeping in mind underlying concept. If you are increasing your activities (including exercise you may be doing) increase your calorie intake correspondingly or vice versa.
If you need to maintain your weight, or lose weight and are having difficulty doing so, ProShape Rx can offer you assistance – along with a range of other natural health benefits:
Increased energy levels
A reduction in food cravings
A 450 daily calorie reduction
No known side effects
Lose 5 lbs. a Year Without Dieting
One simple change in your daily routine can help you burn extra calories and shed excess pounds. Anything you do every day to burn an extra 50 calories will save you the equivalent of five extra pounds over the course of a year. It can be as easy as parking your car a mere five minutes further from your office each morning and then walking briskly to your desk and back again after work. That’s easy weight loss in just 10 minutes a day!
We just bought a dozen of these and they are adorable!
In fact, these popcorn magnets are so cute, we wanted to share a couple. FREE.
You can ‘enter’ to win / receive on of these adorable kitchen additions two ways:
We are now running a monthly drawing for the remainder of the year 2013!
We have 6 more of these adorable strawberry popcorn magnets and invite you to enter. We are now only taking entries via the contact form.
We will draw a name on the last day of every month. Winners will be notified by email, so please make sure your email address is correct!
Drop us a line using our contest entry form and in the comments section just say, “I want that magnet!” 🙂 We’ll get details regarding where to mail it to only when you’ve been selected as a recipient.
Once we have received 100 entries, we’ll pick 2 at random. We’ll let you know IMMEDIATELY when you’ve been picked. We willÂ most likely know by tomorrow. (This won’t take long, so get your entry in!) When both have been claimed, I will post an update.
Important stuff for you to know:
We do not rent, sell or otherwise share your information with anyone. We HIGHLY value each and every person’s individual right to privacy. It is only used to conduct the process of the contest.
Keep Those Fat Cells From Making It On To Your Christmas List This Year with 15 Free Holiday Weight Loss Tips!
No Other Time During The Year Are You More Susceptible To Gaining Weight Than During The Winter Holidays.Â Cold Weather plus Calorie Packed Foods Equals Weight Gain
15 Holiday Weight Loss Tips eBook – It’s a Freebie with NO CATCH!
Did you know that every single year the average person gains anywhere from one to three pounds just from attending parties? That is because parties always food a plenty!Â Even though one to three extra pounds doesn’t seem like a lot of weight gain, it is precisely the smaller weight gain amounts that are the most difficult to lose once you put them on. Why not keep them off from the very start?
We can call it, weight gain prevention. While it might be a little tough, it’s no where near as difficult as losing the pounds once they find a home on your hips.
These traditional tips were created with staying power in mind. So no matter if you put them into action this year, or five years from now the results will always be the same.Â In fact, these tips are so usable, that they can be incorporated into your every day life even when there are no celebrations going on!
Are you brave enough to take control of your eating habits? Find out free – we’re giving the tips to you inÂ a simple PDF document just because we want to help YOU. No gimmicks. No catch. No sales pitch. Just a free eBook with 15 holiday weight loss tips you can start practicing today.
People are experiencing knee pain, most commonly caused by arthritis, as young as their 30’s. At one time, this was associated mainly in the elderly. Now-a-days we see much more knee pain sufferers at far to young an age.
Weight bearing movement, as in repeated pounding on the knee with forces up to four to five times your body weight, is the most common reason for knee pain. It puts undue stress on the knees. Over the years, this takes its toll in wear and tear on the knees. Exercise is vital – and in today’s society necessary – to those who wish to avoid health problems such as diabetes, heart conditions and low blood pressure.Â Many of us know this, but do we take care to avoid damage to our knees when exercising?
It is important to learn how to avoid injury to your knees while still getting necessary exercise in your life.
Exercise is essential in today’s society where technology and modern conveniences no longer require much physical exertion. As a result, society as a whole has become too sedentary. Being sedentary is more dangerous than smoking a pack of cigarettes a day and overall, the risk is even greater in those who do not exercise.
A key factor is to not take your knees for granted and learn how to do exercises properly. You can get knee pain relief starting now. You can also learn how to avoid knee pain. Read more …
Or, go right to the download and grab our simple but very informative and enlightening Knee Pain ManualÂ – yes, it’s free. No gimmicks. No catch. No push to purchase any thing.Â Just a free, helpful manual because we truly do care.
A great list of 125 ways to save on food. Tips cover everything from buying fruits to meats, using coupons and getting back into the kitchen to do your own cooking.
Friday Freebie: We’ve made this into a nice PDF document for you to download. Feel free to share – but leave intact, please! We’ve also posted the list because we know some just don’t care to download. We hope you find the tips useful!
Save on Food: Plan
1. Take time to plan your meals and make a grocery list. This usually takes less time than the time spent going back to the store for a forgotten item.
2. Keep paper and pencil in the kitchen to list foods you need.
3. Check kitchen cabinets and refrigerator when making your grocery list.
4. Before going to the grocery store, plan a weekly menu of favorite dishes using healthy foods.
6. Read the weekly food section and check the Sunday newspaper to see what is on sale.
7. Plan your meals to use seasonal foods such as oranges in the winter and peaches in the summer.
8. Finish your grocery list before going shopping. The best memory does not substitute for a well planned list.
9. Use a grocery list to help manage your stress. For example, do you really like to strain your coffee through a paper towel when you are out of ï¬lters?
Save on Food When You Shop
10. Shop only once a week. The more trips to the store, the more money you spend. It is hard to purchase only a few items on any trip to the grocery store.
11. Keep in mind that items from convenience stores often cost more.
12. Pick the grocery store with the best prices for foods you buy.
13. Think of mileage. Shopping at many stores may not be worth the extra time and gasoline cost.
14. Check out dollar stores. Canned fruit and snack crackers can be purchased here cheaply.
15. Find a local farmers’ market. Fruits and vegetables tend to be fresher and cheaper.
16. Purchase foods at discount stores such as food cooperatives or warehouse food stores.
17. Look for grocery stores that offer extra savings on “Seniors Day.”
18. Find stores with super food sales during special times such as “Friday and Saturday Blow-out Sales” or “10 Items for $10.”
19. Know when to stick to the shopping list. The only time to go off the list is when you can get a good buy such as store sales and double coupon offers.
20. Know when not to use the list. Take the farmers’ market approach with fruits and vegetables. Buy what is fresh, cheap, and in season. Adjust your menu to ï¬t these ï¬nds.
21. Don’t go down every aisle when you shop.
22. Do not shop when you are hungry because you will buy extra food. Better yet, have a small snack before shopping so you won’t buy a candy bar at checkout.
23. Shop without your children. Unwanted items can creep into the cart with too many “helping hands.” Take turns with a friend for child care. It’s kinder to fellow shoppers, too.
24. Shop early when the store is not crowded. You will get through the store faster and spend less.
25. Shop when you are not in a hurry. Take the time to compare the price of similar foods and purchase the cheapest. For example, which is cheaper, fruit cocktail or pears? Would it be cheaper to buy an item fresh, frozen, or dried? Here’s an example:
Lite Fruit Cocktail
3 cans fruit cocktail, lite syrup (12 to 13 ounces)
1 can pineapple chunks, lite syrup (12 to 13 ounces)
1 can sliced peaches in lite syrup(12 to 13 ounces)
1 package (16 ounces) fat free, sugar free vanilla pudding mix
Open all the cans of fruit, drain liquid. Pour into large serving bowl, mix in pudding mix. Stir well, chill several hours
26. Bring only the cash you have budgeted to the store. Decide how much you can spend weekly. Bring only that amount with you so you will
not be tempted to spend more money.
27. Avoid buying sample foods. Some stores offer “try something new” samples to get you to buy the food. If the food is not on your list, do not buy it. Think about it for a future list when you can use the food in your menus.
28. Upon entering the grocery store, check store ï¬‚yer for sale items and stock up!
29. In place of national brands, buy store brands when the taste and quality suit your needs. Compare brands!
30. Compare the unit price of food items. The cost per ounce or per pound helps ï¬nd the best value.
31. Check the unit price of different size containers of the same food. The largest container is not always the cheapest.
32. Buy items by-the-case to save a lot of money. Make sure you have storage space for the food items. You can save on food a LOT this way.
33. When buying large amounts of food, split the food and cost with a friend. You both will save on food money.
34. When available, buy bulk foods for about 2 weeks at a time.
35. Avoid buying large amounts of foods that will go bad quickly. Spoiled food is a waste of money.
36. Buy family packs of meats, cheese, poultry, and luncheon meats. Divide into servings, freeze, and use as needed. See: Freezer Friendly Food
37. Buy foods in season to save on food money. When fruits and vegetables ripen, grocery stores are ï¬‚ooded with these low-cost fruits and vegetables. You will ï¬nd something year-round that is in season, which makes it affordable.
38. Smaller-sized fruits and vegetables may be cheaper than larger ones.
39. Instead of buying canned fruits and vegetables in large pieces, buy these foods canned in smaller pieces.For example, pineapple chunks and diced tomatoes usually cost less than pineapple rings and whole tomatoes.
40. For best buys of healthy foods, stock up on fruit juices, milk, grits, peanut butter cookies, and popcorn for snacks. Avoid junk foods.
41. Avoid buying single servings of such foods as snack crackers, vegetable juice, and ice cream.
42. Avoid buying foods packaged together, such as cheese and crackers, meat and cheese trays, and frozen garlic cheese bread, when you can buy the items separately for less.
43. When shopping for food, buy non-food items only if you have extra money for them.
44. Check sell by and use by dates to be sure you buy fresh foods.
Use Coupons Carefully to Save on Food
45. Be careful when using coupons.
46. If you can save on food 25 or 50 cents off the price of something you already use, go for it.
47. To use coupons, you usually have to go to a common supermarket, so watch your prices carefully.
48. You can usually buy a food item cheaper at a discount store than you can buy it with a coupon at a big supermarket.
49. If you use a coupon to buy an item you do not need and would not have bought otherwise, you will be spending money you could have spent somewhere else.
50. In the store, use point-of-purchase coupons if the food item ï¬ts into your meal plan.
51. Take advantage of manufacturer’s rebates by mailing in coupons.
52. Bottom line? Use coupons when they will help you save on food, but do not become a coupon junkie.
53. Know the regular prices of items you usually buy. A sale will then be easy to spot.
54. Make a cheat sheet so you will know what you usually pay for an item that you use a lot.
55. Remember the trick is to buy on the markdowns. You don’t have to change your habits. Just buy when items are at low cost.
56. Sometimes, “buy one, get one free” is not a lot cheaper because the cost of the ï¬rst item is too much.
57. Make sure all purchases are rung up correctly.
58. Use itemized food receipts when checking out to help track food costs.
59. Divide grocery bill into food and nonfood items to get the cost of food. To make it easy, separate food items and nonfood items when checking out.
60. Compare prices of nonfood items at the grocery store with the same item at a discount store.
Choose Bargains to Save on Food
61. Give those grocery shelves the once-over. Grocery stores put items they most want to sell on the shelves between knee and shoulder height. The highest markup items are the ones about chest level. These are easy to grab and toss in the cart.
62. Stick to the edges. In general, the healthier, less processed foods are at the edges of the grocery store. These foods –Â fruits and vegetables, dairy and meat — are healthy and also save on food by going further in the kitchen.
63. Check the clearance section of the grocery store for items such as soap, cereal, and household products. These
items may be piled in shopping carts throughout the store. Only buy if you know it is a good deal. Do not buy cans with dents.
64. Shop when the store opens to ï¬nd the marked down meats. You must come early because the meats get snapped up quickly. Either cook the meat and eat it the same day or freeze it for later use.
65. Shop for meats carefully. Bones and fat on meat cost a lot of money. It is hard to compare prices of meats with bones and extra fat.
66. Use leftover meats for sandwiches instead of buying packaged sandwich meats.
67. Buy day old bread from the quick sale table or, if available, a bakery outlet. Toast or freeze it for good eating.
68. Buy plain breads and cereals. They are usually better buys than fancy breads and cereals.
69. Buy regular rice. It is usually a better buy than quick cooking rice or fancy rice blends.
70. Quick cooking oatmeal and grits are less expensive and almost as fast as the single serving instant cereals.
71. Buy a head of lettuce and wash it instead of buying lettuce in a bag.
72. Look over all fresh fruits and vegetables. If you are paying full price, make sure all perishable foods are in top shape.
73. Ignore the checkout display. This is the store’s last attempt to take your money. Consider checking out magazines at the library. If you ate a snack before shopping, you will be able to resist buying a candy bar.
Keep Food Safe
74. In the grocery store, shop for cold items last. These are frozen vegetables, meats, dairy products, and salad bar ingredients.
75. Try to get cold foods packed together in a bag when checking out. To make it easy, place all meats together, all frozen foods together, and all dairy foods together. When these foods are sacked together, they are easy to spot when you get home.
76. Lessen the time foods are in the car. Keep perishables out of direct sunlight or out of a hot trunk.
77. Put foods away quickly when you get home. Find grocery sacks with the cold items that need to be refrigerated ï¬rst.
78. Examine bags of potatoes, onions, and fruits. Throw out bad ones. Store potatoes and onions in a cool, dry place. Store fruits and other vegetables in the refrigerator.
79. Go through kitchen cabinets regularly to make sure canned and packaged foods are used before expiration dates. Save on food by not wasting it!
Prepare at Home
80. Make large amounts of recipes that freeze well such as spaghetti sauce, chili, and soups. Label and freeze them for later use.
81. Recycle the roast! Purchase a large roast on sale. Cook and eat some of it the ï¬rst night. Freeze the rest for later. You not only save on food, you save on gas or electricity for cooking!
82. Cook a whole chicken and use for more than one meal.
83. Stretch ground meat with bread crumbs, oatmeal, or tomato sauce.
84. Bake more than one item while the oven is hot. Your can cook the main dish, dessert, vegetables, quick breads, or other foods at the same time if they are to be cooked at the same temperature.
85. Do not leave food in the oven overnight. Cooked foods, such as meats, could make you very sick when left at room temperature for more than 2 hours.
86. For drinking, use nutritious, low cost instant nonfat dry milk. Thoroughly chill it before drinking for better taste.
87. For cooking, use dry milk in place of the more expensive regular milk. Store the box of powdered milk in a large baggie in the freezer. Keep a measuring cup in the plastic bag to make mixing easy.
88. To make milk go twice as far, mix an equal part of instant nonfat dry milk made by the directions with an equal amount of regular milk.
89. Make your own mixes for biscuits, pancakes, and other prepared foods. Already prepared mixes sometimes cost a lot more than homemade mixes.
90. If you are unable to eat ripe bananas right away, use them in a muffin recipe. Or freeze the entire banana in the peel for later use. A frozen banana turns black and looks gross but it is safe. You can also peel and mash the bananas prior to freezing. See: Cooking Tip: Over Ripe Bananas
91. Make extra pancakes. Wrap separately, freeze, and reheat in a toaster or microwave.
92. Save bread ends and crusts. Toast them when baking something else. Crush to make bread crumbs; store in the freezer.
93. Make desserts from scratch. You can save on food BIG. They are usually cheaper than store-bought ones.
94. Make iced tea from scratch. Pre-made iced tea in jugs is expensive; iced tea in bottles is even more expensive.
95. Use a toaster oven, if you have one, when only a small amount is to be baked.
96. Use an electric skillet, if you have one, to bake a chicken or roast or to make spaghetti sauce. It is easy to drain the fat from meat — just tilt the skillet slightly.
97. Choose home popped popcorn for a snack. It is less expensive than microwave popcorn and much cheaper than chips. Hint: Use an electric skillet for popping. Store leftover popcorn in an airtight plastic bag.
98. Make tasty salads using leftover vegetables, fruit, meat, or cereal.
99. Keep a “soup container” in the freezer. Add all vegetable liquids as well as leftover meats and vegetables to create a delicious soup or stew for next to nothing.
100. Make casseroles to use leftovers and to offer new foods to your family.
101. Make foods from scratch (homemade). It can be cheaper (and healthier) than store bought, convenience items. We have tons of recipes to get you started.
102. Make sure convenience foods are good buys. Some good buys are canned vegetables and frozen juice. Others, such as ready made pudding, may cost a lot more.
Be Creative to Save on Food
103. Grow your own fruits and vegetables.
104. Grow herbs in a ï¬‚owerpot or in a windowsill container.
105. Pick fruits and vegetables at U-pick farms.
106. Can or freeze fruits and vegetables in the summer when they are plentiful. Use them in the winter.
Be Smart to Save on Food
107. Waste less. Use all food before it spoils.
108. Store foods correctly. Poor storage can cause dried out, stale, or molded food.
110. Brown Bag your lunch at work instead of buying it.
111. Avoid vending machines. Pack similar items at home in small bags and bring drinks bought by the case.
112. Put together a snack bag of easy-to-eat items to enjoy in the car or at games.
113. Plan snacks for kids. Carrot sticks are cheaper than candy bars.
114. Entertain with potlucks or inexpensive buffets, such as lasagna and salads.
115. Limit eating out. Regardless of the fast food advertisements, it does cost a lot of money.
116. To save gas money, park the car and walk inside to order. You get a little exercise too!
117. Do not upgrade or super size your order. You are only super sizing your bill and your waistline.
118. When ordering, think smaller. It is not a value meal if you are paying for more than you want.
119. Do not load up on side dishes. Share the fries and you will save money and calories too.
120. Order ice water. It is usually free. To make it tastier, order it with lemon.
121. Eat dessert at home. Dessert is one of the most marked-up items on the menu.
122. If eating in, order the smallest size beverage or even a kid size cup. Most fast food places offer free reï¬lls.
123. Look between the buns. The patties are usually very small and the vegetables look limp. Your homemade burgers will look better and, even with the vegetables, be cheaper.
124. Cooking extra and freezing the remainder at home is just as convenient as going to the drive through.
125. Do not forget your pet. The Styrofoam containers that burgers and entrees are packed in make excellent pet dishes. Just wipe out and take home. Cut the top and bottom apart for two dishesâ€”one for the cat and one for the dog. Toss them out when the edges get worn.
Get a back up pair, a new pair because yours are old and beat and you just cannot afford hundreds of dollars for a new pair, or just have some fun and get a free pair of awesome sunglasses!Â Or how about some goggles to protect your eyes?
Click the button “New customer? Get your first pair free now”, and then share the eye wear. Once you share it successfully, you’ll get a voucher of an equal value to the glasses you’ve picked.
Of course, there does have to be some terms – but they’re short and to the point:
The free code eligible frames are available in limited quantities every day, so hurry before your favorite frames are gone.
For new customers only. One pair per person.
Free eye wear complemented with 1.50 index single vision lenses. You just need to pay the shipping. If you’re unsatisfied with your free eye wear you may claim a refund on the SHIPPING cost within 30 days after getting it. Learn the details about shipping.
This is no joke – get a pair of free glasses, prescription or sunglasses!