Natural Teeth Whitening

Natural Teeth Whitening with Strawberries

Strawberries can actually whiten your smile!

Fresh Strawberries for Natural Teeth Whitening
Fresh Strawberries

Combined with baking soda, strawberries become a natural tooth-cleanser, removing stains from coffee, red wine and dark sodas.

Natural Teeth Whitening Recipe

1 ripe strawberry
1/2 teaspoon baking powder

Crush the strawberry to a pulp, then mix with the baking powder until blended.

Use a soft toothbrush to spread the mixture onto your teeth. Leave on for five minutes. Brush thoroughly with toothpaste to remove the berry-baking powder mix.

Floss to remove any seeds and rinse. Use once a week.

Note: Be careful not to use this too often as the acid could damage the enamel on your teeth.

Strawberry Nutrition

Strawberries are high in vitamin C and other cancer-fighting antioxidants. Strawberries also boast a lot of fiber, plus some iron and potassium. At just 45 calories per cup, strawberries provide 85 mg of vitamin C and bioflavonoids.

Did you know?

Historically, strawberries were used as a medicinal plant. Inside the body, the berries were said to remedy digestive upsets, while the leaves and roots were used for gout. Externally, the berries were used as to treat sunburn and blemishes. The juice was even used for discolored teeth – as noted above.

Love strawberries? Consider trying our recipe for Yogurt Popsicles  – strawberry-luscious!


Frosty Fruity Favs

Frosty Fruity Favs for Summertime Treats

Following are some of our most popular refreshing, frosty fruity favs and even a slushy for healthful and cooling summertime treats. I’ve also added a recipe card image if you’d care to download and print that way. Click on each “card” for a larger, crisper copy.

Chocolate Banana Pops Recipe

Servings: 8 bananas
Prep Time: 10 minutes

4 ripe, firm bananas, peeled and cut into half crosswise
1-1/2 cup dark chocolate chips or white chocolate
3 tablespoons vegetable oil
1 cup toppings such as chopped nuts, colored sprinkles, grated coconut, etc.

Insert stick into the cut end of each banana.
Freeze banana for 1 hour or until solid.
Melt chocolate in microwave or over hot water.
Stir in vegetable oil until mixture is satiny and smooth.
Dip frozen bananas into chocolate, coating all sides.
Place toppings on a flat plate. Roll coated bananas over toppings. Serve.

Fruity Frosty Favs Free Recipe Card

Frosty Fruity Favs Chocolate Banana Pops Recipe Card
Chocolate Banana Pops Recipe Card

Easy Strawberry Frost

1 cup egg whites
6 ounces cold water or non fat milk
1/2 cup frozen strawberries

Blend at slow speed for 20 seconds.
Add one-half cup frozen strawberries.
Blend at high speed for one minute. Enjoy!

Frosty Fruit Favs Free Recipe Card

Frosty Fruit Favs Easy Strawberry Frost
Easy Strawberry Frost Recipe Card

Fruit Slushy Recipe

1 serving

Quick and easy, and additively delicious, this is a great, easy to make snack recipe for kids.

1 tablespoon chia seeds
1-1/2 cup cool water, coconut water, or juice of choice
1/2 to 1 cup frozen fruit of your choice
1/3 cup fat free evaporated milk
Spiced bananas, orange sections or cubed angel food cake

Add all ingredients to a blend and liquefy using the most powerful setting. BLend until smooth. Drink immediately.

Customize! You can use a blend of different fruits or stick to one kind. The possibilities are almost endless.

Frosty Fruit Favs Free Recipe Card

Frosty Fruit Favs Fruit Slushy Recipe Card
Fruit Slushy Recipe Card

Pomegranate Frost Recipe

Serves 6

Ice cubes
1-1/2 cup pomegranate juice
1-1/2 cup cranberry juice
1/2 cup each fresh lemon juice and fresh lime juice
1 bottle sparkling water
8 finely shredded mint leaves

Fill a pitcher half-full with ice cubes. Add the pomegranate juice, cranberry juice, lemon juice,

lime juice, 1-1/ cup sparkling water and the shredded mint; stir until well mixed.

Fill six tall glasses with ice. Pour the mixture into the glasses and serve immediately.

Frosty Fruit Favs Free Recipe Card

Frosty Fruit Favs Pomegranate Frost Recipe Card
Pomegranate Frost Recipe Card

Fruit Shake

Here’s a fruit shake that’s simple, fast and yummy. Also very filling in
the morning.

  • 1 cup orange juice
  • 1 frozen banana
  • 1 cup (approx.) frozen strawberries

Blend all ingredients in the blender. The frozen fruit makes it thick; there is
no need for ice. Try experimenting with different juices and fruits.

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Evaluating Flexibility

Evaluating Flexibility

Evaluating flexibility is important. Flexibility is the ability to use a muscle throughout its maximum range of motion. The loss of the ability to bend, twist, and stretch is often a result of muscle disuse. Disuse can come from long periods of sitting or standing.

Sedentary living habits can lead to shortened muscles and tendons. This can cause lower back pain and imbalance in the strength of opposing muscles. The shortening of the hamstrings (back of the thighs) is a very common disorder. Long periods of sitting or standing lead to poor muscle and tendon adjustments and a loss of flexibility in these muscles. This loss of flexibility limits your ability in the following activity.

  1. Walking smoothly.
  2. Sitting down or standing up gracefully.
  3. Performing efficiently in recreational pursuits.

Is Extreme Flexibility Best?

Extreme flexibility has no advantage. If your joints are too loose or flexible, you may become more susceptible to injuries of the joints. Many people are able to stretch one or two inches (plus or minus) from the man. In other words, too much flexibility may increase the chance of injury.

Although no single test will provide adequate information about the flexibility of all the major joints of the body, the following two tests provide a reasonable indication of your ability to stretch.

Trunk Flexion for Evaluating Flexibility

Trunk Flexion for Evaluating Flexibility
Evaluating Flexibility


Purpose: To measure the amount of trunk flexion and the ability to stretch the back muscles and back thigh muscles (hamstrings).

Procedure: Sit with your legs fully extended and the bottom of your feet flat against aboard projecting from the wall. Now extend (stretch) your arms and hands forward as far as possible. Hold for a count of three while your partner uses a ruler to measure the distance (in inches) between the board and your fingertips. Distances before the edge (not able to reach your toes) are expressed as  negative scores; those beyond the edge are expressed as positive scores.

Improper Procedures:

  • Not holding the flexed position for a count of three.
  • Bending at the knees.

Trunk Extension for Evaluating Flexibility

Trunk Extension Stretch
Trunk Extension


Purpose: To measure the range of motion (flexibility) of the back.

Procedure: Lie in a prone position (face down) on the floor. Have a partner kneel and straddle your legs to hold your buttocks and legs down. With your hands grasped behind your neck, raise your upper trunk (chest and head) off the floor and hold for a count of three. Another partner measures the distance from your chin to the floor.

Improper Procedures

  • Not holding the measuring device in a perpendicular position while measuring.
  • Raisin the hips off the floor.
  • Not holding the extended position for a count of three.

Check Your Results

Norms for trunk flexion (inches from fingertips to bottom of feet).

  1. Normal range. Women: -4 to +8. Men: -6 to +6.
  2. Average (mean. Women: +2. Men: +1.
  3. Desired range. Women: +2 to +4. Men: +1 to +3.

Norms for trunk extension (inches from chin to floor).

  1. Normal range. Women: 12 to 30. Men: 4 to 27.
  2. Average (mean). Women: 21.  Men: 15.
  3. Desired range. Women: 21 to 25. Men: 15 to 20.

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Confetti Grain Salad

Confetti Grain Salad Recipe

Confetti grain salad is a very healthful and satisfying salad with brown rice, tangy lemon juice, green onions, parsley and your favorite vegetables.

Brown rice will only last about six months before it gets stale. When it get stale, it is very difficult to get it tender. You can cook brown rice the same as white rice, just increase the recipe listed above by 1/2 cup liquid.

Confetti Grain Salad
Confetti Grain Salad


1 1/2 cups brown rice, uncooked
3 cups water
Juice of 2 lemons
3 green onions (also called scallions)
1/4 cup minced parsley
1/2 teaspoon salt
Black pepper to taste
1/4 cup olive oil, or other vegetable oil
1 1/2 cups of your favorite vegetables cut into small pieces



  1. Wash rice and put into a 2-quart pot with water. Bring to boil, then lower heat to simmer, and cook uncovered until all the water is absorbed. (approximately 45 minutes).
  2. Pour into medium sized bowl and allow to cool.
  3. Pour lemon juice over rice and stir. When rice is cooled to lukewarm, add vegetables, salt, pepper, and oil.
  4. Stir and chill at least 1 hour. This dish also can be served warm.

Serving Size: Serving Size: 3/4 cup
Recipe yields 6 servings.

Per serving:

  • Calories 300
  • Total fat 11 grams
  • Saturated fat 1.5 grams
  • Trans fat 0 grams
  • Cholesterol 0 milligrams
  • Sodium 230 milligrams
  • Total Carbohydrate 47 grams
  • Dietary Fiber 4 grams
  • Sugars 3 grams
  • Protein: 6 grams

Download Recipe in PDF

Confetti Grain Salad Recipe
Confetti Grain Salad Recipe

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Camping Breakfast Recipes

Camping Breakfast Recipes

Camping season is almost upon us! For die-hard campers, it never really ends. Following are some delicious recipes to fuel you up for your busy outdoor camping excursions.

Camping Breakfast Recipes

Delicious & Hearty Camping Breakfast Recipes

Campfire Eggs

On a 3-day camping trips? Save the remainder of the bacon from these camping breakfast recipes for the next day’s breakfast.

8 slices bacon
1-1/2 cups frozen hash browns
Sweet onion
Salt and pepper to taste
6 eggs or 1-1/2 cup liquid egg substitute
1/3 cup milk
1/4 teaspoon salt
1/2 cup shredded Cheddar or Colby cheese

Farm Fresh Eggs
Farm Fresh Eggs


  1. Cook bacon in heavy skillet until crisp. Remove and crumble bacon. Pour off all but 2 tablespoons fat.
  2. Slice as much onion as your family likes very thin. Add to the pan with the potatoes. Sprinkle with salt and pepper to taste.
  3. Return to heat and fry until potatoes are lightly browned.
  4. Beat together eggs, milk, 1/4 teaspoon salt and pepper. Pour over browned potatoes in skillet.
  5. Cook without stirring until mixture begins to set. Using a spatula, lift and fold partially cooked eggs so uncooked egg flows underneath. Continue cooking for about 4 minutes until cooked but not dry.
  6. Arrange crumbled bacon on top, sprinkle with cheese.

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Breakfast Tortilla Wraps

1 tablespoon butter
Cheddar Cheese or American Cheese
Large flour tortillas


  1. Beat your eggs together with a small amount of milk.
  2. Melt butter in pan or spray with cooking spray, and add eggs.
  3. In another pan fry your bacon in strips and drain.
  4. After the eggs are cooked, add a spoonful or two to each tortillas, some  cheese and a strip or two of bacon.
  5. Roll up the tortillas and eat!

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Sausage on a Stick

1 12-ounce package fully cooked smoked sausage links
1 package refrigerated bread sticks


Spear sausage on stick or hotdog fork. Coil one bread stick dough around each sausage link, pinching ends. Rotate slowly until bread is browned.

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Pineapple or Apple Pancakes

8 slices canned pineapple
2 large apples
Complete pancake mix (using water)


  1. Mix up your batch of pancake mix according to the directions and prepare as usual.
  2. Place one slice pineapple slice OR sliced apples on pan or griddle.
  3. Pour 1/4 cup batter over slice. Cook on the first side until it starts to bubble on top, then flip and brown the other side.
  4. Serve with syrup or sprinkle with cinnamon sugar mixture. This is especially good when using apples.

Download Recipes in PDF

Camping Breakfast Recipes
Camping Breakfast Recipes

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May all your camping days be filled with sunshine!
May all your camping days be filled with sunshine!

Orange Juice or Milk?

Milk Calcium vs. Orange Juice Calcium

Is the calcium  you get from supplements or fortified orange juice absorbed as well as the calcium from milk?  Scientists at Tuft’s Mineral Bioavailability Laboratory say, “Yes”.

The results of an experiment done by Tuft’s showed that blood and urine tests proved that calcium from all three sources was equally absorbed.  This is good news, especially for people who do not like or cannot drink milk. A glass of orange juice can make up for the milk many people get in their  daily morning cereal.

Reduce Dairy Fat with Low Fat Milk

However, it is worthy to note that this doesn’t make the three calcium sources nutritional equals.

Milk, for example, contains protein, vitamin D, vitamin B12, riboflavin and phosphorus. Orange juice has vitamin C and folate. Supplements are great if you need to get calcium, but overall, it is always best to get it in food if possible.

In other words, building a healthful diet is not just about getting enough calcium. It is important to construct and eating plan with a wealth of vitamins and minerals, which is why fruits, vegetables, whole grains, beans, low-fat dairy and other low-fat protein sources should all be figured in.

Since fruits are a favorite among many and rightfully so, how about a very enjoyable, refreshing fruit treat? And since we can’t leave out all-important vegetables, consider the quick recipes below the fruit-sweet treat.

Island Party Kabobs Recipe

Star Fruit  Sweet orange for Orange juice
Oranges (but not if too juicy)
Kiwifruit Slices
Assorted Melons

Assemble on kabob sticks and serve.  Chill in the refrigerator before serving for a tasty cooler on a hot summer day.

Veggie UP Tuna or Egg Salad

Let’s not forget our vegetables!

Serve tuna or egg salad a new way by cutting off the top of a hard roll,  hollowing  it out and filling it with the salad. Add fresh onion, tomato and lettuce and put the top back  on. Enjoy.

Chili Bean Pita Pizzas

Black beans, corn, plum tomato and green chilies in a pita. This one packs a wallop of vegetable goodness!

Spread 1/4-cup fat free salsa over two small (6-inch) unopened pitas.  Divide 1/2-cup canned black beans (rinsed and drained), 1/2 cup corn kernels, 1 chopped plum tomato, and 1-tablespoon chopped green chiles between the two pitas.  Top with 1-1/2-ounce 2-percent Monterey Jack cheese.  Bake in a 450-degree oven for eight to ten minutes.

An Active Lifestyle

Living An Active Lifestyle

An active lifestyle is more than simply visiting the gym for an hour or jumping around in the living room to an aerobics tape. Be creative and find ways to incorporate physical activity into almost everything you do.

An active lifestyle

Here are some suggestions to get you started and help you boost your activity level. Believe me, if you make a conscious effort to integrate more activity into your daily life, it will eventually become second nature. Give some of these suggestions a try! You may have heard some of these before, but they bear repeating as a reminder.

Tips to Boost Your Activity

Walking down an escalator

  • Walk as much as possible by parking the car a few blocks away from where you’re headed or walk to an appointment from your office instead of driving. Whenever you’re walking try to focus on long strides and a quicker than normal pace. This gets the heart rate going a bit faster than just meandering along.
  • Take the stairs instead of the elevator. Walk up the stairs as quickly as you can. For a little variation, try slowing down and taking two stairs at a time to further strengthen your legs.
  • During breaks at work, walk the stairs, walk around the building or walk down the halls. Find any type of activity that keeps you moving during your break (you can sit at your desk and relax after the break!)
  • Whenever you’re walking somewhere, take the long way around. Use this technique to get anywhere you’re going… from shopping at the mall to getting a drink at the water cooler.
  • Don’t use drive-thru windows. Park and get out of your car to do your banking, grab a bite to eat, or pick up the dry cleaning. You’ll be amazed at how many muscles getting in and out of a car use!
  • At the supermarket, whenever you have a light load, carry your own groceries out to the car without the shopping cart. And remember to park the car in a spot furthest from the store entrance!
  • Whenever possible, stand instead of sitting. Even standing still will burn more calories than sitting!
  • Loose the remote. When was the last time you actually got up from your seat, engaged all your leg muscles, and walked over to change the channel on the TV? New TVs have no channel changer? Just get up during commercials and look out a window or something!
  • Unless it’s urgent, always opt for the bathroom that’s furthest from you. Better yet, use an upstairs bathroom, if there is one near you. Do the same for answering the telephone. It is estimated that Americans save walking approximately 70 miles per year with the advent of extension phones! To make matters worse, we now carry mobile phones on our person every where we go.


Meaning of an Active Lifestyle
An active lifestyle means more than just visiting a gym.

Home Grown Herbs

Home Grown Herbs Uses and Storage Ideas

Many home grown herbs will freeze beautifully to extend their shelf life. For best flavor, use herbs fresh out of the garden whenever possible. Always pinch back basil, thyme, oregano and chives so that you get fullest production out of the season.

Home Grown Herbs
Home Grown Herbs

Plants like rosemary need a good cutting now and then to keep them from getting too woody. If you haven’t planned a meal around your pruning, try some of these ideas to preserve your herbs.

Freezing Herbs

Wash herbs very well and gently pat dry with paper towels. Wrap leaves or sprigs in freezer paper or place in freezer proof zip-lock bags. Seal and freeze. These herbs can be chopped and thawed for use in cooking, but are not suitable for garnish. They will become limp when thawed. Flavor is best if herbs are used within a few months.

Herb Cubes

This is a very convenient way of storing herbs. Put the clean, dry herbs into the bottom of an ice cube tray. Fill the compartments with water or stock. Then when you need herbs, just pop them into soups, stews or sauces. You can mix and match to make combinations that you use in your recipes.

Drying Fresh Herbs

One thing to remember when using dried herbs as compared to fresh, is that you want to use 1/3 teaspoon powdered or 1/2 teaspoon crushed for every tablespoon of fresh.

Dried herbs for fresh herbs
Dried herbs for fresh herbs

Air drying is the simplest method requiring only rubber bands to secure the stems of herbs together.  Just hang upside down in a dark, airy area with good air circulation until dry. This method takes the longest time.

Microwave Drying Herbs

Helpful Healthy Herbs Variety
Healthy Home Grown Herbs

Try this simple microwave drying method with herbs such as parsley, basil, thyme and oregano. Wash and gently pat dry herbs picked in the morning just after the dew has dried. This is when your herbs will have the most oils in the leaves. Spread them out on a microwave safe dish in a single layer between two leaves. Spread them out on a microwave safe dish in a single layer between two paper towels. Place in microwave and cook on high for about a minute Check them. Continue cooking for about 20 seconds at a time until the herbs are just crisp.

Drying Herbs in a Conventional Oven

When drying with a conventional oven, begin by placing the clean herbs on shallow trays in the oven. Leave the oven door ajar and turn the heat to the lowest setting. This would be about 150 degrees. Allow the herbs to dry, testing after each hour. A small electric fan placed to circulate air into the oven cavity will speed the drying time.

Storing Fresh Herbs

When storing, place herbs in airtight jars, out of direct sunlight.

If you’d like more in-depth information on home grown herbs, might we suggest the book, Your Backyard Herb Garden: A Gardener’s Guide to Growing Over 50 Herbs Plus How to Use Them in Cooking, Crafts, Companion Planting and More.

This herb-helpful book by Miranda Smith will teach you everything you need to know about growing your favorite herbs using safe, natural, all-organic methods!

Wild Berry Crumble

Wild Berry Crumble

This wild berry crumble recipe turns out a simple to make, delicious, and very healthy alternative to standard cooked berry crumbles.

By keeping the fruit raw, this recipe has an alkalizing effect on the body. Cooking fruit has an acidifying effect on your body.

Wild Berry Crumble Berries

Wild Berry Crumble Recipe

1 cup oats
1/2 cup almonds
1/4 teaspoon cinnamon
3 tablespoons unpasteurized honey

Combine the above ingredients in a food processor. Process until mixed, but still slightly coarse. Divide evenly among small dessert bowls (approximately four).

Fruit Filling:
2 cups mixed berries, frozen or fresh

Divide the fruit among the four dessert bowls, placing it on top of the oat and almond mixture.

1/2 cup unsweetened juice (apple, pear, or another of your choice)
1 tablespoon Arrowroot Powder

Combine the juice and arrowroot in a small saucepan. Bring to boil, stirring constantly, until mixture thickens. Pour over the fruit. Refrigerate until set (1 to 2 hours) and serve.

Recipe Note

Alternatively, make Wild Berry Crumble the day before serving.

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  • Nutritious Berries – Berries pack quite a nutritional bang for your buck! They provide important amounts of vitamins, especially vitamin C, plenty of fiber, plus antioxidants and phytochemicals. All are known to help prevent certain diseases.
  • Exceptional Blueberries – Bursting with flavor and boasting the highest antioxidant level of any fruit or vegetable, the simple blueberry abounds with flavor and good nutrition. Blueberries are naturally sweet and low in calories. They are easy to eat, cook or bake with and exceptionally nutritious.

Date Shakes

Date Shakes: Nutritionally Sound Drinks

Date shakes are an iconic food of southern California’s Coachella Valley. This is where the treat originated when date gardens began offering locals and travelers milkshakes made with dates and ice cream.

Dates are rich in polyphenols, a plant antioxidant that have a higher capacity of reducing oxidative stress.

Dates are free of saturated fat, trans fat, sodium and cholesterol.  Including dates into a daily diet contributes to keeping a heart healthy.  Give them a try in the recipes below for cool, creamy date shakes!

Did you know?

Fresh California Dates, Deglet Noor and Medjool varieties are now certified by the American Heart Association.

Date Shakes – The Recipes

Low Fat Date Yogurt ShakeDate Shakes
Makes 1 serving.

1/2 cup chopped California dates
1/2 medium banana
1/2 cup orange juice
1/2 cup plain nonfat yogurt
1/2 cup crushed ice

Combine first three ingredients in blender. Puree until dates are finely chopped. Add yogurt and ice. Blend until just combined.

Tropical Date Shake
Makes 1 serving.

1/2 cup California dates
1/2 cup pineapple juice
2 tablespoons shredded coconut
1-1/2 teaspoons light rum, (optional)
3 scoops vanilla frozen yogurt

  1. Combine all ingredients except frozen yogurt in blender and puree until dates are finely chopped.
  2. Add frozen yogurt; blend until just combined.

Orange Date Shake
Makes 1 serving.

1/2 cup California dates
1/2 cup orange juice
3 scoops vanilla frozen yogurt

  1. Combine dates and orange juice in blender. Puree until dates are finely chopped.
  2. Add frozen yogurt. Blend until just combined.

Recipes courtesy of the California Date Administrative Committee.