Omega 3 Importance + Citrus Salmon Recipe

I’ve really been on a health kick lately. I’m learning a lot about fitness and nutrition. The most recent surprising and alarming information I have come across is that 91% of American’s have an Omega 3 deficiency. That means there is only a 9% chance that myself and my family members get the Omega 3’s that we need. And you too! Crazy isn’t it?

Why are Omega 3’s so important?

Omega 3’s provide support for the function of the body’s brain, cardiovascular, immune and nervous systems.  Young children’s bodies rely on Omega 3’s for proper brain, eye and immune system system development. And we can’t forget about our fur babies… Pets are family member’s too, the health of their cellular, brain, eye and immune systems and skin and coat depend on great nutrition.

I have really up’d my game and started making sure that myself and my family are getting the nutrition we need through a healthy diet and supplements. I have some tips and info to help you as well!

Getting Omega 3’s from Foodcomplete mediterranean diet

The Complete Mediterranean Diet book has been a great resource for nutritional information and over 500 yummy recipes. This book explains the Mediterranean Diet with natural ways to lower cholesterol and blood pressure through diet and lifestyle change. It has a complete 14-Day Menu Plan that include breakfast, lunch, dinner and 2 optional snacks.  This book has provided me with various ways to cook my beloved wild caught salmon, which I usually just season with garlic, Italian seasoning, pepper, Himalayan salt and bake in chicken broth. But just the other day I made this Citrus Salmon and it was a welcomed change.

citrus salmon recipe

Citrus salmon served with fresh baked asparagus, sweet potato and (per my 5 year old) gourmet mac n cheese. For the Salmon I: Mixed 1/4 cup of marmalade, 2 tablespoons of fresh lime, 2 tablespoons of fresh lemon, 1/4 cup of soy sauce and marinated the fillets for 30 mins. Then seasoned with garlic, salt, pepper and Italian seasoning and baked on 350 for 30 mins.

Meeting needed Omega 3’s with supplements

We can’t always get what we need from food alone. Vitamins and supplements can come in handy, but they should be high quality supplements. Nordic Naturals has long been a reputable company known for their high quality supplements.

Taste. Pure. Love. – It’s a Family Thing
Nordic Naturals has a set of supplements for the entire family, including:

  • Complete Omega Xtra
  • Ultimate Omega 2X
  • Children’s DHA
  • Probiotic Gummies KIDS
  • Vitamin D3 Gummies KIDS
  • Baby’s DHA
  • Omega-3 Pet

nordic naturals
I can personally tell a difference in the way I feel and my energy level when I am taking my Nordic Natural supplement. My kids ask for their vitamins each day. Initially I was dreading the “fishy” flavor of these gel caps, but they are naturally flavored with lemon or strawberry and have no “fishy” taste at all.

Taste Pure Love – Nordic Naturals Special:

Promotional code: FAMILY16. This promo code is good for 15% off all Nordic Naturals phone and web orders, it expires 6/30/16. There is also free shipping on ALL order over $25.

Nordic Naturals Taste Pure Love Giveaway:
One winner will receive the following:
Complete Omega Xtra
Ultimate Omega 2X
Children’s DHA
Probiotic Gummies KIDS (new product)
Vitamin D3 Gummies KIDS (new product)
Baby’s DHA
Omega-3 Pet
A copy of the book Complete Mediterranean Diet by Dr. Michael Ozner
Swag Bag

This giveaway is open to residents of the US, age 18 and up. Giveaway ends June 1st at 11:59pm. Enter to win using the form below:
a Rafflecopter giveaway


Aurorae Yoga Mat, Accessories and Apparel

I recently started including yoga in my fitness journey. While I’m not too balanced or as flexible as I like to be I love my yoga sessions. It relaxes me, yet energizes me all at the same time. It makes me feel so good! I did yoga for a few weeks without a mat or proper attire, I knew I needed it and decided to sit down one day and look online for yoga mats and apparel. I discovered Aurorae Yoga. They’ve got a range of different mats that all sound great, I ultimately received their Synergy Yoga Mat/Towel in purple. Not only is it gorgeous, the eco friendly material makes it very soft to the touch and provides nice padding for yoga poses and other exercises and there is no slipping and sliding around on this mat. 

Aurora Yoga Mat
Yoga Mat

The bottom of the mat provides some traction and prevents the mat from slipping on any surface. When I received this mat and rolled it out I was presently surprised by how thick long it is. The length of the mat is a whopping 72 inches, so it is plenty long enough for even the tallest people. You can purchase this mat on amazon here.

Aurora Yoga MatLeg stretch with Yoga Strap

Being a yoga novice I knew I would also need some help with some poses, I’ve been relying on the yoga strap to achieve some of these deep stretches and poses.  Of course the right apparel is a must whether you are a beginner or a yoga master. Aurorae has a tank top, cropped pant and long pant that are fitted but don’t restrict your movement.

yoga top

Aurorae Yoga is your one stop, go to shop for all yoga items, they provide all types of mats, apparel and accessories needed.

Win It!

With Mothers Day just around the corner we thought it would be fun to put together a Mothers’ Day Package! Aurorae is giving one of our lucky readers the following items: a Lavender Harmony Candle and their Micro Fiber Sport/Yoga Towel in purple.

>>> Click here for more detail and to be taken to the giveaway entry form to enter. Good Luck! <<<


Werther’s Original Sugar Free Candies

When I was a kid we always had Werther’s Original hard candy in the house, it was my parent’s favorite candy, of course my sister and I loved it, too. I can remember curling up on our light blue love seat reading books with my mom with a piece of Werther’s Original candy in my mouth. We all still enjoy it today!

werthers caramel sugar free

Several years ago my dad was diagnosed with diabetes, it runs in his family, his father had it and his sister also has it. It’s been a tough transition but he does well with managing the disease and takes better care of himself to lower the risk of complications. One of those things he did was, of course, give up his beloved candies and sweets containing sugar.

werthers sugar free

One thing he didn’t have to give up, Werther’s Original. They’ve made their delicious caramel candies in a sugar free version!

werthers sugar free candy

If you are a Werther’s “connoisseur” you may be able to tell the difference between their regular candies and sugar free candies. The difference is very slight and if someone were to hand me Werther’s Original Sugar Free Candies and not tell me they were sugar free I wouldn’t guess it. But knowing it was sugar free and having grown up eating the regular Werther’s Original, I noticed just a tinge of a difference in the flavor of the sugar free and the regular. The Werther’s Original Sugar Free Candies are really good and I love that Werther’s has made this option for my family members and others who are living with diabetes. Each candy has just 8 calories and they come in 4 different flavors Classic Caramel, Caramel Apple, Caramel Coffee and Caramel Cinnamon. I love classic caramel, but I think my new favorite is the Caramel Coffee, it is delicious and to be honest I’m not even a coffee drinker! All of the flavors are so good.

werthers original sugar free

Whether you have to avoid sugar for medical reasons or are dieting and trying to lessen your sugar intake Werther’s Orignial Sugar Free candies are a delicious way to satisfy your sweet tooth. Head over and “like” the Werther’s Orignal Sugar Free Facebook page for coupons, updates, giveaways and more!

Howard House was selected for this opportunity as a member of Clever Girls Collective, and the content and opinions expressed here are all my own.

Yogi Clothing Yoga Apparel

yogi clothing ed

What is the difference between regular clothing and yoga clothing? Many ask this question, I’ve wondered it myself. The truth is there is a lot of difference. To do yoga and other exercises a lot of people think they want or need to wear loose comfortable clothing. But actually loose clothing can get in the way. I find that clothing made for yoga is very comfortable, even though it is fitted. The clothing is fitted and hugs your body but it’s not tight and does not restrict your movements. It moves with you and allows you to move comfortably. I love my newest yoga outfit from Yogi Clothing.

yoga clothing

The shirred long sleeve pullover is perfect for staying warm before and after workouts or yoga sessions. I like to wear it when I go walking or jogging when it’s cool outside. It’s such a cute top that it can be worn with any casual outfit. It can be worn on or off the shoulder and there is no hood getting in the way, for me it is the perfect pullover.

outdoor workout apparel

The pants are super comfy and can also be sported casually as well. I love that they are form fitting but aren’t too tight and allow me to move around comfortably during my workouts. They’ve got a fold down waist, which is perfect because I can adjust the “rise” of them and avoid any “plumber” looks, but also have them low enough to fit my liking. They’ve got a nice design on the legs, giving them a look that is different from your typical yoga pants.

Yoga pants
Yogi Yoga Clothes

You can visit Yogi Clothing to see all the great workout and yoga apparel they have available and find them on Facebook too, where they have a great community that offers various contests, healthy food recipes, tips, and motivation!

How would like to win either the pants or the pullover above? We are going to be giving away your choice of ONE of them!! The giveaway will be open to US and CAN residents, 18+ and will run from April 24th through May 8th as a part of the Mama’s Got a Brand New Babe Giveaway Hop that will be kicking off at midnight!!

What are your favorite exercise activities? Do you wear specific workout clothing?


Easy Treatments for Wrist and Hand Pain

Easy Treatments for Wrist and Hand Pain

Don’t Over Do It

Often times we spend too much time putting too much strain on our bodies, our hands and wrists in particular. Repetitive motions can cause stress on the wrists and lead to wrist and hand pain and even arthritis and/or Carpal Tunnel Syndrome. So take frequent breaks and don’t overwork the wrist.  


A therapeutic massage by a certified therapist can provide some much needed pain relief for sufferers of arthritis and carpal tunnel.   

Hot / Cold Compress

Alternating an ice pack and a heating pad or hot, wet towel on the affected area can help heal and relieve the wrist and hand pain. Alternating hot and cold on areas of muscle and joint pain forces blood in and out of the capillaries bringing nutrition to the affected muscles and flushing waste out of the affected area.

Yoga Hands

Yoga Hands are a set of devices that are worn on the hands to provide gentle stretching to help relieve wrist and hand pain, cramping and fatigue. Yoga Hands are made of sturdy plastic with foam wedges in which you slip your fingers through. They gently stretch your hands, can improve circulation and relieve pain from the hands and wrist.

yoga hands wrist pain relief

They are comfortable to wear but you want to start out slow and wear them for just a few minutes at a time when you first start using them. Your muscles and joints are likely stiff, by using Yoga Hands overtime your hand muscles and joints will become more flexible and you can gradually use the product for longer periods of time. Yoga Hands (and Yoga Toes if you’re having foot pain as well) are available online at YogaPro for $39.95.

yoga hands

Discount: By joining the YogaHands mailing list you will get an exclusive coupon for 25% off their entire purchase at, you can sign up for the mailing list here.

Win it: Enter to win a set of your own YogaHands! This giveaway is open to residents of US and CAN and will run from March 25 – March 31. Enter to win on the Rafflecopter form below.

a Rafflecopter giveaway


I received one or more of the products mentioned above for free using Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Heath and Fitness Tips for Beginners

health and fitness tips

This post on heath and fitness tips for beginners is as much for me as it is for anyone else seeking to start a health and fitness journey. I’ve been struggling with staying motivate and sticking to a fitness routine and maintaining healthy eating habits. So, I’m putting down these tips and advice to try and keep myself on track as well as help other beginners out there.

Heath and Fitness Tips for Beginners

Benefits of Lemon Water

Drink More Water

  • Ditching cokes and other sugary drinks and replacing the with water will play a big part in your health, fitness and/ or weigh loss journey. This is a tough one for me because I love my cokes and sweet teas. I typically don’t drink a whole lot of anything, so drinking water and MORE of it is something I’ve had to constantly remind myself to do. I set the alarm on my phone to help remind me to get my daily intake of water. I’ve also started adding lemon to my water for flavor and for added health benefits. I keep a sliced lemon in a jar and add a wedge to each of my glasses or water.
  • Out With the Junkhealthy snacks

    Stock your fridge with your favorite fruits and veggies. I love my sweets and chip. Before when I would want something sweet I would reach for my chocolate stash. If I was wanted something to munch on I would grab a bag of chips. Now instead of buying those things I get the fruits and vegetables that I love. For me it’s oranges for my sweet tooth and bell peppers for my munching. With these in the fridge and the junk not around it is a lot easier to create healthy eating habits and get the vitamins and nutrition I need. Now don’t get me wrong, not all chocolate is unhealthy, if it is made the right way, such as Sibu Chocolates, I do enjoy one of those on occasions.

    Get Moving

    This is another hard one for me. I do recognize and know that I feel so much better after a walk or exercise routine, but there are some days that I just don’t get around to it. Before I know it my daughters home from school, I’m helping with homework, cooking dinner and going through the bedtime routine. JUST DO IT! Get it done, you will feel so much better! I’ve started doing the Wii Fit, which is actually really fun, sometimes I forget I’m exercising, lol. The other day I ended up doing it for one and 1/2 hours… I was feeling it the next day and it felt GREAT! I’ve also been going to the park and walking the track with my 7 year old after her dance classes once a week. It’s nice to have some time just the 2 of us, too. If you don’t have a Wii Fit or exercise DVD’s, pin the image below and use it as a reference for some quick exercise routines that you can do on your own.

    easy 10 min excerise routines

    Raining or snowing out.. or maybe it’s 100+ degrees outside? Try this living room workout from Jessica Smith:

    living room workout

    Have a Support System

    Whether it be family members, a friend or even an online group or network having the support of others is important to the success of any journey, including weightless and fitness. Support systems can provide motivation, encouragement. They give you someone to talk to about the good things and the bad.

    I recently joined an online Fitness program called Revolt. It has weekly meal plans, daily workouts and a super supportive network of other people who are going through the program as well. And stay tuned because I will be updating you on the program and my progress.

    What do you find helpful for you and your health and fitness routine?

Krill Oil : Powerful Effects On Depression

krill oil benefits depression

Krill Oil and It’s Powerful Effects On Depression

Depression is an epidemic that is sweeping America. According the New York Times, up to 35 million Americans are currently battling with the debilitating reality of depression on a day-to-day basis. And believe me, it’s debilitating. People suffering from depression experience states of extreme fatigue, declined self worth, anxiety, difficulty with concentration, loneliness – and an ongoing feeling of hopelessness.

Many Americans choose not to seek professional help because of fear, anxiety, shame, denial – and a myriad of stigmas that are attached to people who suffer depressive mood disorders. It is really unfortunate that illness associated with the mind – has become something to fear or mock whereas illness or disease associated with physical health, is taken much more seriously from a societal stand point. This is why it’s important, above all, to increase awareness on mental health issues, and breakdown communication barriers so that more people feel safe and comfortable when seeking out help. When an American has Diabetes, or a broken wrist, a cold, or a toothache – they seek treatment. We need
to be treating mental health issues in the same manner. Before I get into the rest of this article, and explore the many benefits Krill Oil can have on depressive disorders, I want to stress above all else, that it
is important for you, your loved ones, or anyone you may know suffering from a mental health concern – to seek out the advice and treatment of a mental health professional.

Natural Treatments

In today’s day and age, millions of Americans are seeking more holistic avenues when addressing their health concerns. While pharmaceutical solutions can be invaluable (even lifesaving) in treating depressive
mood disorders, it’s always good to be aware of the many natural mood boosters that nature has provided for us. Vitamin D, Vitamin C and Vitamin B for instance, can all be instrumental in helping to clear out the
clouds in your minds eye, and boost you up for a brighter day.

Another powerful option for a daily lift is to invest in a superior quality omega-3 supplement. Omega-3’s have been clinically proven to increase feelings of personal well-being, while alleviating some of the terrifying symptoms associated with depression.

A study conducted at the University of Illinois in Chicago found that: “People who are deficient in omega-3s are more likely to experience depression than people have consume adequate amounts. Davis and his team found in a previous study that pregnant women deficient in omega-3s are more prone to depression during and after pregnancy than those who get enough of it.”

The reason I specifically suggest Krill Oil for daily supplementation in the battle against depression – is because of the quality of the oil itself. Many fish oil’s found on the market today, contain a lot of the toxins and contaminants now found in many of our marine life due to pollution. Because our fish are so loaded up with these toxins, our family doctors are recommending we keep our fish in take down to just a few times a week. Imagine the contaminants you are accidentally putting in your body on a daily basis, if you are using a standard fish oil!

Because krill are tiny crustaceans found deep in the oceanic communities globally, they are not predatory marine life – and therefore happen to be virtually free of any mercury, PCB’s, or other concerning toxins. Krill Oil is at the top of the pile when it comes to providing your body with the omega-3’s it needs to be healthy, in body and mind. With Krill Oil, you are getting high omega-3 concentrations at a superior level
of purity. When it comes to your mental health, the difference is ALL in the details.

I have provided information below of clinical studies and trials that verify the powerful impact omega-3’s can have in promoting your mental health and feelings of personal well-being.

Clinical Studies

Omega-3 supplemens have a profoundly positive effect on people suffering from depression, according to a study directed by Dr. François Lespérance of the Centre de recherche du Centre hospitalier at the Université de Montréal (CRCHUM), head of CHUM’s Department of Psychiatry and a professor at the Université de Montréal.

Initial analyses failed to clearly demonstrate the effectiveness of Omega-3 for all patients taking part in the study. Other analyses, however, revealed that Omega-3 improved depression symptoms in patients diagnosed with depression. Efficacy for these patients was comparable to that generally observed with conventional antidepressant treatment.

From October 2005 to January 2009, 432 male and female participants with major unipolar depression were recruited to take part in this randomized, double-blind study (neither patients nor researchers knew which capsules patients received). For eight weeks, half of the participants took three capsules per day of
OM3 Emotional Balance, a fish oil supplement containing high concentrations of eicosapentaenoic acid (EPA). The other half took three identical capsules of a placebo consisting of sunflower oil, flavoured with a small quantity of fish oil. In contrast with typical clinical studies designed to assess the effectiveness of
antidepressants, this study included a high proportion of patients with complex and difficult-to-treat conditions, including patients resistant to conventional antidepressant treatments and patients also suffering from an anxiety disorder. The aim was to assess the value of Omega- 3 supplementation in a group of individuals more like those treated in outpatient clinics.

“We are proud that OM3 Emotional Balance, with its high concentration of EPA at unexcelled levels of purity delivers the dose of EPA needed for effective treatment,” said Claire Bertin, head pharmacist for isodisnatura,the laboratory producing the Omega-3 supplement used in the study.

It is important to note that the study assessed use of Omega-3 for eight weeks, at doses of 1050 mg of EPA and 150 mg of DHA each day. It is currently unknown whether taking higher doses or taking supplements over a longer period would yield different results.

Psychiatrist Drew Ramsey also states that rates of depression, bipolar disorder and postpartum depression, are all lower in fish-eating populations. This is well documented in his book, “The Happiness Diet”.

Back To Your Health

I hope this article has been informative in addressing omega-3 intake, and it’s powerful impact on helping those suffering depression, gain some strength in the battle. Always, always, always choose quality when
it comes to a supplement you are including in your daily health care regime. In this case, when it comes to quality omega-3 supplements, Krill Oil is the answer.

I wish you all the best, and I hope you’re feeling great!

Guest Post by Sandra Goldstein

Would you like to win a bottle of Krill Oil? Click here to be taken to our giveaway entry form! Giveaway is open to US residents, from 3/11 – 3/21.

Sibu Omega 7 Chocolates: Valentines Day Giveaway

sibu chocolates

I love chocolates! Who doesn’t? Sibu (my favorite beauty/skin care line) has come out with their own chocolates that are nothing short of delicious.  What’s more is that every piece of chocolate has 250 mg of Omega 7…who knew you could get your vitamins in chocolate that tastes so good?!

“Deliciously Healthy, Delightfully Decadent”

Sibu is famous for their use of Omega-7-rich sea buckthorn oil in their skin care products and supplements and now they have brought this into chocolate truffles! They’re chocolate truffles are custom made with a proprietary Belgian liquor chocolate blended with 250 mg of Omega-7-rich sea buckthorn oil in each truffle.

Benefits of Omega-7 include:

>>Nutritional support for skin and mucous membranes
>>Powerful free-radical scavenger
>>Increases vitality
>>Certified Kosher/100% natural
>>May help prevent weight gain

sibu chocolates

The truffles come in dark mint and milk orange flavors. I knew without a doubt I would love the dark mint but to be honest I wasn’t sure if I would like the milk orange. I have a cousin who loves those chocolate covered oranges that you can get at Christmas time and I’ve never been crazy about them…BUT I can truly say that I do like these milk chocolate orange truffles from Sibu. The dark mint is my fave but I enjoy the milk orange as well.

sibu omega 7 chocolates

Buy it: You can purchase Sibu Chocolates online for $17.95 per box, each box includes 8 orange-flavored milk chocolate truffles and 8 mint-flavored dark chocolates for a totally of 16 chocolates.

sibu valentine giveaway

Win it: Enter to win a box of Sibu Chocolate Truffles for Valentine’s Day! This giveaway will run from 2/1-2/9, you can enter to when using the Rafflecopter form below:

a Rafflecopter giveaway


Precision GetFit Digital Body Fat Scale Giveaway #winnerwndrland

Welcome to the Winner Wonderland Giveaway Event. This event is hosted by Blog It Forward, Taking Time For Mommy, And The Little Ones Too, Put A Little Umbrella In Your Drink, and My Mommy’s World. This event features giveaways with a value of $25 or more at each of the participating blogs! Be sure to visit each blog from the linky below and enter for your chance to win! This event will close on December 15th at 11:59 pm EST. Good Luck and have a winning holiday season!

We are giving away the EatSmart Precision GetFit Digital Body Fat Scale, value at 79.99, you can read our review of this item here. Enter to win using the Rafflecopter form below, the giveaway is open to US residents only.

a Rafflecopter giveaway

Please understand that Blog It Forward, along with the “Winner Wonderland Event” bloggers are not responsible for sponsors that do not fulfill their prizes. However, we are responsible for contacting our sponsors regarding the winner’s prize at the close of the giveaway. We expect that our sponsors will fulfill their prize agreement and ship them to the winners in a timely manner.

Precision GetFit Digital Body Fat Scale


I haven’t had access to a real body scale since I moved out of my parents house after high school… wait I take that back, one of my roommates in college had a scale that I would occasionally step on, but other than that nope… haven’t had one. For the past few years I’ve been using our Wii Fit to weigh and keep track of my weight losses (or gains), but that is somewhat of a pain when all I want to do is check my weight. I don’t want to be bothered with setting up the game and all the clicking to get to the weight check. I was happy (yes, happy) to get a Precision GetFit Digital Body Fat Scale from Eat Smart.  This scales sends a safe, low level electrical current through your body which allows your Precision GetFit to analyze your body in real time.

IMG_0868 - CopyIMG_0869 - Copy

Features I love:
>> %Body Fat, % Total Body Water, % Muscle Mass and Bone Mass measuring functions
>> Holds up to 6 user profiles
EatSmart “Step-On” Technology – Get instant readings

>> Large 3.5″ Blue LCD display with backlight – Easy to read
>> 4 High Precision Sensors – Consistent and accurate measurement

Below are photo’s I took of a “friends” profile and measurements, you can see where I have circled in red the different measurements. Once the scale displays the weigh reading, it flips through the water, bone, muscle and fat percentages.

IMG_1061digital body scale

Buy it

Win it: We will be giving you the chance to win the GetFit Digital Body Fat Scale as a part of the Winner Wonderland Giveaway from December 1-15 , just in time for a holiday gift those New Year resolutions!