>U Mom Knows Best: December 2019

Monday, December 9, 2019

The Best No-Bake High Fiber Breakfast Granola Bars + Giveaway

These tasty granola bars are a perfect way to sneak fiber into kids

As a Regular Girl ambassador, I earn from qualifying purchases. This page may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.
   Most people, including kids, do not get enough fiber every day. This lack of fiber can leave kids struggling in the bathroom when it comes to doing their number two. Not being able to poop regularly or straining when doing the poop can lead to discomfort and tummy aches in kids. Some times just adding a natural fiber supplement to a kid's diet is all it takes to help kids avoid constipation. Sure you make sure that your kids eat plenty of fruits and veggies as well as whole grains but that still does not amount to the needed fiber that kids need daily.

Keep reading to discover an awesome Giveaway

  The problem that I have with my older kids is getting them to take a daily fiber supplement as they don't realize that they need it. I don't even know if they have potty problems as it is not cool to discuss poop with your mom. So I have no idea if my boys who are 11 and 13 are able to do the number two without any problems. The younger one does fart a lot which can be an indicator of potty problems but he never complains of a stomach ache. The older one is a picky eater and does not like fruits and veggies.

This mom has to be sneaky

 So I know that my boys could benefit by taking my favorite pink fiber supplement but that would involve me sneaking some Regular Girl into their oatmeal or glass of milk. The boys would not even notice if I added a scoop of this tasteless fiber supplement to their food as it adds no taste or texture. The problem is they eat breakfast before I am up and if they saw me adding the prebiotic fiber supplement to their food, they would not eat it as they think only hippy moms take supplements. So I have learned that the best way to get fiber into my boys is with delicious recipes that they will eat for breakfast. As long as it tastes good, my boys will have no clue that they are loaded with fiber. My recipe for delicious high fiber granola bars is at the end of this post after some amazing parent advice for helping your kids be regular and avoid constipation.

Save 10% on Regular Girl with my coupon code MOMKNOBEST10

Fiber is good for kids

  Look at these ingredients that are filled with fiber!

You need up to 38 grams of fiber daily. Most of us get just 10 to 15 grams. 

 Most people think that fiber is for old people or people who are constipated. Or people think that fiber will have them on the potty all day. Then there are the people, like my husband who thinks that fiber will give you gas, the runs or diarrhea. So they avoid fiber as they don't want to be embarrassed with farting or inconvenienced with having to poop as work or school. If you are eating the right amount or types of fiber, that will not happen. Pooping every day, even several times a day is normal as long as your poop looks ok. Want to teach your kids about poop without having to say anything that will embarrass them? Then click HERE to print a handy poop chart that you can hang in the bathroom. Make sure to scroll all the way to the bottom of the page to get the poop chart. Here is one of several facts that are on this chart that even includes photos so kids and adults can understand if they are getting enough fiber.

How often should I be going #2?
People are often confused
about regularity. Follow the 3-3
rule: You should go no more
then three times a day, and
no less than once every three
days. Ideally, you should poop
something like type 3 or 4 on
the chart, daily.

Regular Girl is made for kids

Save 10% on Regular Girl with my coupon code MOMKNOBEST10

 The name Regular Girl may make you think that it is a fiber supplement for girls but it is an amazing supplement for everyone, even guys. This prebiotic fiber was formulated for women by a woman nutritionist and dietitian but can be used by anyone who wants to get their digestive system and pooping on track for a comfortable and healthy day. I discovered several years ago that this amazing natural supplement, when taken first thing in the morning, can help you get your number two done before you head out the door for the day. That is a huge benefit for kids as they usually don't have enough time at school to use the bathroom or are embarrassed to poop at school. This fiber supplement is safe for kids and will not cause them to have gas or diarrhea. It is usually the lack of fiber that causes stomach discomfort. Regular Girl is an excellent source of fiber, delivering 5 grams of clinically proven soluble fiber per serving and delivers true regularity without excess gas or bloating.

Regular Girl Prebiotic Fiber has:
No dairy, soy, sugar, salt, wheat, eggs, artificial flavors or other potential allergens.
No taste, odor or grit. Mix with your favorite beverage or add to smoothies, cereals and more.

Save 10% on Regular Girl with my coupon code MOMKNOBEST10

 If you are able to add Regular Girl to your child's breakfast that is awesome but if your kid refuses to try this natural fiber supplement then you need to be creative. This tasteless powder mixes well into oatmeal, peanut butter, smoothies, milk, juice, and even is great in recipes like no-bake granola bars. I don't recommend baking with Regular Girl as heat can decrease the active probiotics.

Fiber also helps your body fill satisfied so you will eat less and foods with fiber can help you burn more fat! Click HERE to see 10 healthy foods that help with fat burning

 These delicious No-Bake High Fiber Breakfast Granola Bars taste better than the store-bought fiber bars and don't make kids fart. My boys love those high fiber packaged brownies but they sure do make them pass way too much gas. My boys think farting is funny but this mom does not! So I make them delicious granola bars that are healthy for breakfast and so easy to make. These high fiber bars are easy for my boys to grab for a quick breakfast and have natural fiber ingredients in them, unlike the store-bought fiber bars. These delicious breakfast bars are also made with plant-based ingredients so they are dairy-free and great for a vegan diet. The wholesome bars even have protein in them from the creamy peanut butter and all the nuts and seeds. You can use different nuts or substitute raisins for the dried cranberries. You can even add chocolate chips to the granola bars. Make sure to let the bars set for an hour before slicing. I like to wrap the bars in wax paper so my boys can grab one every day for breakfast or pack in their lunch. These delicious bars also are great for after-school snacks. I got the idea for these healthy granola bars from the Regular Girl recipe website so if you need more inspiration for ways to use Regular Girl in recipes, there are many delicious recipes.

If you liked this recipe, be sure to Pin It on Pinterest! 

Check out some other healthy after school snacks that kids will eat! 

 My no-bake high fiber breakfast bars are so delicious that kids will love them. The creamy peanut butter and maple syrup add such an awesome sweet flavor to them, that I just had to lick the spoon after I melted them in the microwave.

 Make sure to thoroughly mix the melted peanut butter and maple syrup into the dry ingredients. The dry ingredients, except the chocolate chips, are loaded with healthy fiber. The addition of Regular Girl adds not only some additional fiber but also some gut-healthy probiotics. So these granola bars will also help kids digestive system and immunity. 

Making flaxseed meal is so easy!

  Flaxseed Meal has a mild, nutty flavor and contains a wealth of omega-3 fatty acids. I like to buy whole flaxseeds for my smoothie as I think they stay fresher longer. So my high-speed mixer grinds them up as flaxseed needs to ground up for your body to absorb the nutrients. So when using flaxseeds in recipes, it is best to use a flaxseed meal. Since I only had whole flaxseeds, I used my coffee grinder to make the flaxseed into a flaxseed meal. 

To help the parchment paper not shift, add a couple of drops of water to the pan before laying down the paper

 After mixing the wet ingredients into the dry ingredients, it is time to press it into a 9X13 baking dish that is lined with parchment paper. To help the parchment paper not shift, add a couple of drops of water to the baking dish before laying down the paper. That way the paper stays put and makes it easier to press the mix into. Make sure to firmly press the granola bar mix into the baking dish. You can use a spoon or clean hands. I find that pressing the mixture with your hands helps them to form better in bars. If you don't like the idea of using your hands, then lay another piece of parchment paper over it before pressing. The better you press the mixture means they will not fall apart. The addition of the chocolate chips will also help the bars stay together.

Peanut butter and chocolate are so good together

 After the breakfast bar mixture has set in the fridge for a least an hour, it is time to slice them into individual bars. I like to cut my bars into long rectangles but squares also work. To make the bars easier for the kids to grab for breakfast or to pack into their lunches, wrap the fiber bars in wax paper or plastic wrap. You can also place the fiber granola bars into small containers. It is best to store the breakfast bars in the fridge as that will help them stay together. These granola bars are soft and moist with lots of sweet flavors. The peanut butter and chocolate just blend so well together. If your kids are not fond of cranberries or pumpkin seeds, then use another nut and raisins. You can even make them without the chocolate chips. To reduce the sugar content, you can use a sugar-free maple syrup. I like to use a maple syrup that is made from monk-fruit. I use a zero-calorie monk fruit blend in my cookies all the time and my family can't tell the difference from regular sugar. I used this delicious low-glycemic natural sweetener in my favorite Christmas sugar cookie recipe the other day and they were so delicious. 

Save 10% on Regular Girl with my coupon code MOMKNOBEST10

Want to win an awesome Regular Girl Prize Pack that contains samples of Regular Girl, a cute shirt and an awesome water bottle? Then click HERE!

Get the Best Sugar Cookie Recipe HERE 

No-Bake High Fiber Breakfast Granola Bar

No-Bake High Fiber Breakfast Granola Bar

Yield: 20-24
These delicious No-Bake High Fiber Breakfast Granola Bars taste better than the store-bought fiber bars and don't make kids fart.


  • 3 cups regular oats
  • 2 cups roasted sunflower seeds, unsalted
  • 1 cup ground flaxseed
  • 1 cup roasted pepitas (pumpkin seeds without the shell)
  • 1 ½ cups dried cranberries
  • 1 cup dark vegan chocolate chips, optional
  • 1 teaspoon sea salt
  • 4 packets Regular Girl prebiotic soluble fiber and probiotic blend
  • 1 ½ cups creamy peanut butter
  • 1 ½ cups maple syrup


How to cook No-Bake High Fiber Breakfast Granola Bar

  1. Line a 9-by-13-inch baking pan with parchment paper, overlapping the edges of the pan.
  2. Combine oats, almonds, flaxseed, pepitas, cranberries, salt, pumpkin pie spice and Regular Girl in a large mixing bowl.
  3. In a microwave-safe bowl, combine peanut butter and maple syrup. Place in microwave and cook 1 ½ to 2 minutes, or until mixture is a thin, pourable consistency.
  4. Add peanut butter mixture to dry ingredients and mix together until well combined. Place mixture in prepared pan.
  5. Place in refrigerator for 1 hour to set, then cut into bars.
Created using The Recipes Generator

Regular Girl Prize Pack Giveaway

The name Regular Girl may make you think that it is a fiber supplement for girls but it is an amazing supplement for everyone, even guys. This prebiotic fiber was formulated for women by a woman nutritionist and dietitian but can be used by anyone who wants to get their digestive system and pooping on track for a comfortable and healthy day. I discovered several years ago that this amazing natural supplement, when taken first thing in the morning, can help you get your number two done before you head out the door for the day. That is a huge benefit for kids as they usually don't have enough time at school to use the bathroom or are embarrassed to poop at school. This fiber supplement is safe for kids and will not cause them to have gas or diarrhea. It is usually the lack of fiber that causes stomach discomfort. Regular Girl is an excellent source of fiber, delivering 5 grams of clinically proven soluble fiber per serving and delivers true regularity without excess gas or bloating.

Regular Girl prebiotic fiber has:
No dairy, soy, sugar, salt, wheat, eggs, artificial flavors or other potential allergens.
No taste, odor or grit. Mix with your favorite beverage or add to smoothies, cereals and more.

 This tasteless prebiotic fiber powder mixes well into oatmeal, peanut butter, smoothies, milk, juice, and even is great in recipes like no-bake granola bars. I used Regular Girl in these delicious No-Bake High Fiber Breakfast Granola Bars and my family loves them for breakfast and snacks. These yummy bars make getting your daily fiber so easy. Get the delicious recipe HERE and find out more about why I love this pink prebiotic fiber supplement.

Want to win my favorite pink fiber supplement and a prize pack that contains a cute shirt and an awesome water bottle?

Then enter my giveaway to win plenty of Regular Girl packets, a water bottle like the one below and a cute shirt. You can see the shirt here as I have not received my shirt yet but once I do, I will update this post with me wearing the cute Regular tank top. The prize pack contains enough packets for two weeks. If you want to purchase the Regular starter set go HERE so you can experience awesome regularity and kiss constipation goodbye.

This giveaway is open to US residents 18 years of age or older.  Chances of winning this giveaway depend on the number of entries. All entries will be verified. The winner will be notified within 48 hours of the end of the contest and will then have 48 hours to respond to the email or a new winner will be chosen. Void where prohibited

Enter the Giveaway now! Enter HERE!

Regular Girl Prize Pack Giveaway Form

To Eat Vs Not To Eat Before a Workout

        As a Regular Girl ambassador, I earn from qualifying purchases.

  So now that you are finally getting used to exercising and have begun to schedule your workouts, you may be wondering, should I eat before I exercise or not? While I may be consistent in getting my daily workouts in, I am not consistent in what time of day I exercise. Sometimes I exercise in the morning and at other times, I don't get my workout in until 6 PM. I don't think the time of day matters when it comes to exercise as you get it done when you can. For some people, like me most of the time, they like to exercise first thing in the morning while others prefer their fitness time in the evening. My husband is an after-work fitness person so I will gladly delay my workout until the evening so I can meet him at the gym a couple days a week. Or I will workout in the morning, as I love the brain charge, and then lift weights when I go to the gym in the evening. 

To eat or not to eat before a workout? 

 This week I read two different studies that both focused on whether food is important or not important before a workout session. One article was about how a high-carb meal 20 minutes before a workout can increase performance and the other was about how not eating before a workout can help you burn more fat. So that got me thinking about which article is right. I then began to think about my workout style and how both articles had some valid points. I also decided to put the food question into practice in both my morning and evening workout sessions. 

Do you eat before your morning workout?

  I generally do not eat anything before I go running in the morning as I want to get my workout done shortly after I wake up. So I don't eat anything as that means that I have to wait 20-30 minutes for my food to digest. I find working out with food in my stomach slows me down and makes me feel sluggish. During that time, I might get busy on the computer and then put my workout on hold until later in the morning. So my thinking is to get up and get out the door before I change my mind on working out. So when I workout first thing in the morning, I just drink a natural energy drink that has about 50 mg of caffeine, so that is usually a half of a can. I find that the caffeine and carbohydrates give me quick energy so I can get a great workout in. I feel lighter when I workout on an empty stomach and I don't experience any stomach problems.  I usually run for about 40 minutes and find that the energy drink is all I need for this workout. If I try to work out for longer than 40 minutes, I find that I start to get light-headed. I discovered this after I went running and then went to the gym to do my weight lifting exercises. Ten minutes into my workout, I was feeling like I was going to faint. 

Does no eating before a workout help me burn more fat?

  I am not sure about the fat-burning benefits of not eating before a workout. This past summer, I did all my running in the morning without food hoping to burn off that stubborn belly fat. My stomach did not change one bit. What did happen after my morning workouts was some amazing brain power and I discovered that I was more efficient with my work for the day. I was able to think better after did my exercise. I also discovered that I was hungry after a workout without eating beforehand. So I made sure to have my plant-based protein smoothie waiting for me when I was done working out. That way I was able to satisfy my hunger for several hours and not reach for any junk food snacks. If I did not consume my Keto plant-based protein shake soon after my exercise, I found myself eating unhealthy snacks.

Does eating before a workout give me more energy?
 When I workout in the evening with my husband at the gym, I always try to eat a healthy snack that contains some carbs and protein about 30-60  minutes before I workout. I find this easy to do as my boys come home from school around this time. So I have a healthy snack with my boys 60 minutes before I workout at the gym. This healthy snack gives me the energy to work out for 45 minutes on the elliptical machine and lift weights for 30 minutes. I also am not starving when I get home and I do not find myself senseless snacking while fixing dinner. My husband, on the other hand, does not eat before his gym workout and reaches for unhealthy snacks when we get home from the gym. I keep telling my husband to pack extra fruit in his lunch so he can eat the fruit while he is on the bus on the way to the gym.

Food equals energy
 I am huge into telling my boys that they need to eat before they go to school. I have one child that is not hungry in the morning and if given a choice would go to school on an empty stomach. Well, this mom will not allow that as I know that no energy will affect his concentration at school. So I tell my son to eat something in the morning, like a granola bar, and grab some grapes to eat while on the school bus. I like to use the example of trying to start a car that has no gas or turn on a light without electricity. When my boys make poor choices with food, I use the example of giving a car bad gasoline and that helps them to see why they need to eat healthy foods like fruits and veggies.

The best time to workout    
 I don't think there really is an ideal time to exercise as everyone has different schedules. Some people may find that different times of the day work best for their fitness plan. You may like working out first thing in the morning as you are a morning person or you know that once the day begins, things can get busy and it is hard to make time for that fast walk. You may be like my husband who does not like to exercise but knows that exercise is good for a healthy heart so you head to the gym after work. You may be the person who loves the benefits of exercise to reduce stress so you take power walks in the middle of the day or you may be a person, like a mom, who has a hard time fitting in exercise so you exercise when you are able to. Busy moms should check out these Workout Tips For Stay At Home Moms as even moms need to exercise. If your day is flexible like mine, then you can choose the best time to work out according to your workload. Anytime is a great time to exercise as long as you make time for fitness in your week. When my husband realized that he could reduce his high blood pressure with exercise instead of medicine with side effects, I told him to strive for three days of exercise a week for 30 minutes a session. That amount of exercise has helped his blood pressure stay in a healthy range. A couple of weeks ago when my husband was way too busy with work and he was not able to exercise, his blood pressure started to go up. So the point is our bodies need exercise to be healthy and there are many ways to get that body moving.

A weird reason made me an afternoon workout person
  I used to wait until the afternoon to workout and it was simply for a weird reason. I liked the convenience of working out in the morning but got frustrated with working out in the morning because of my need to be close to a bathroom. I would start running or fast walking and halfway into my exercise, I would have an urgency to use the bathroom to empty my bowels. I know this may be a TMI thing but I think we have all experienced the need to do number 2 and the urgency to find a bathroom. The problem was always there was never a potty nearby so I had to end my running and walk a weird slow walk home so I would not mess my pants. So that is why I waited until the afternoon to exercise so by that time, I would have already gone #2 with the help of several cups of coffee.

Did you know that the average person only gets 50% of the RDA of fiber?

  A pink natural supplement helped me to be able to run in the morning again. A couple of years ago I discovered Regular Girl and I was so happy. This natural fiber supplement is amazing and it helps me get my number 2 done first thing in the morning so I can run without the burden of needing to find a bathroom. I am sure you are thinking that it is just another fiber supplement but Regular Girl but it is different. This prebiotic/probiotic fiber blend delivers true regularity without excess gas or bloating and is so easy to use. I love that I can add this tasteless and non-gritty powder to almost any liquid or food and it doesn't change the taste or texture. I can also use Regular Girl every day or when I have occasional constipation and I don't have to worry about diarrhea, it actually helps with diarrhea. When Regular Girl is taken first thing in the morning, it keeps my digestive system on track for a comfortable and healthy day. So I just get up, drink a glass of warm water and in a few minutes I am in the bathroom getting my poop done for the day. I really love Regular Girl when I am traveling as I do not experience traveler's constipation. Enough talking about my potty habits, you have to try Regular Girl to understand why I love it. So use my code  MOMKNOBEST10 to save 10% on a Regular Girl Starter Kit that comes with a cute pink reusable, BPA-free water bottle and enough fiber packs so you can try this amazing fiber supplement packs for two weeks. Shipping is free!

Save 10% on Regular Girl with code MOMKNOBEST10 

The best foods to eat before exercise
 When it comes to eating before exercise, there really is no one perfect food. Food that has healthy carbohydrates seem to work best for energy. If you follow the keto diet than  I also think that a light meal or snack at least 20 minutes before you are planning to exercise is also best as it takes energy for your body to digest food. If you eat right before a workout session that energy may be going to your digestion and not to your workout. Having food in your stomach when running or exercising may also give you stomach cramps. So strive for a light meal 20 minutes or more before you want to get some fitness in. If you just ate a big dinner, it may be best to wait an hour or more to avoid stomach distress. Some foods that I like to eat before I workout are whole-grain crackers, fruit, a protein shake, trail mix, and a hand full of granola. Think lasting energy when you want to work out for longer than 30 minutes. Whole grains and healthy carbs are good. For shorter workouts, the quick energy from sugar and caffeine is ok. I personly like a bit of caffeine before I workout as it gives me the energy for my fast runs that I enjoy.

It is really a matter of choice
 I think it may matter to some extent whether you eat or don't eat before a workout. If you like working out on an empty stomach, then do so but try to eat soon after your workout so you don't get too hungry that you end up overeating and making unhealthy food choices. If you like to eat before a workout, make sure to give your body time to digest the food so you don't end up with stomach problems. There may be small benefits to either way but the larger benefit is getting the fitness in. As fitness has many benefits to your body beyond making you feel great. Fitness can give you energy and help with stress. Fitness can charge your brain so you can think better. Fitness is good for your overall health and is good for your heart. Fitness may prevent so many diseases like type 2 diabetes, heart disease, certain types of cancer, obesity, and many more. Our bodies are made to move. So whether you eat or don't eat doesn't matter, just get some healthy exercise into your day.

Are you a eat or no eat exercise person?

Friday, December 6, 2019

FREE Kinder Bueno

 Receive ONE (1) FREE Kinder Bueno (1.5 oz). Available in most stores.

Limit of one coupon per household. Digital Coupons and paper coupons may not be combined on the purchase of a single item. Specially marked items, such as Clearance or Manager’s Specials may not be eligible for Digital Coupons.

Exp 12/22/2019

This Friday, December 6th, 2019– ONLY, you can load a coupon to your Kroger (or Affiliate) Plus Card for a FREE Kinder Bueno
Although 12/06/2019 is the only day that you can load the coupon, the coupon offer is redeemable through 12/22/2019

What is the Free Friday Download?
Every Friday, you can download a digital coupon for a FREE item! This offer is available exclusively to Customers with a Smiths Food and Drug or other Kroger store reward card.

How does it work?
Visit this page on Fridays.
Download the digital coupon for the product between 12am-11:59pm PT. You can view your coupon under the "My Coupons" section of your digital account or the Mobile App.

Redeem your coupon in-store within 2 weeks.
Your coupon will automatically be applied at checkout when you use your Shopper's Card.
Remember to check back the next Friday for a new offer!

Don't forget to save even more money with other great coupons under the Savings & Rewards Tab!

Thursday, December 5, 2019

11 Best Ways To Avoid Winter Blues and Weight Gain

Winter makes me want to hibernate. 

This page may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. I received samples of the mentioned products to facilitate this post.

 I dread the start of winter and the colder weather. This, for me, can lead to some unhealthy habits which can make me not want to do the things that I need to do for a healthy body. My whole body just seems out of sync as many of the healthy habits that I have done in the summer and now so much harder for me to do in the cold winter. I find myself making excuses and tend to blame the cold weather for my lack of motivation to things that make my body feel good. I sure do miss the warm weather.

 Many of the healthy things that I felt so proud of doing are now put on the back burner and every day it seems like a struggle to convince myself that doing these things will make me feel good. It seems like the cold dreary days puts my body in slow motion and I get less done. The days seem shorter as it gets darker earlier in the day. I also feel like I have less energy and just want to stay in bed all day or wrapped in a blanket on the couch. The darker winter days also bring on seasonal depression. So it takes more of that pep talk to get things done. After allowing myself to get used to the change of season and realizing that winter is here to stay, I start practicing some things that help me to get back on the healthy track so I won't start packing on the winter pounds. Here are some healthy habits that I will be trying to follow this winter. Many of these healthy habits can also help lift your mood to make this time better for your mood and can help you survive the cold dreary winter. I also find when I am not depressed, I take better care of my body and I avoid the winter weight gain.

1. Start your morning with light
  I always find it hard to get out of bed in the winter. The house is cold and dark so I just want to stay in bed. To help my body get up in the morning, I use my programmable thermostat to have the heat come on thirty minutes before I want to get up. It is always easier to get out of bed when the house is not cold. I also have my husband open up the curtains when he wakes up. My husband wakes up an hour before me and I am glad for the open curtains that let the sunlight in. If you do not have someone to open the curtains then a Wake-Up Light Alarm Clock with Sunrise Simulation is what you need. Once you get out of bed, then turn on the lights so your room is brighter. Light just has a way of waking your body up.

2. Get moving
  In the winter I tend to put off my exercise until later in the day when it is warmer out. By doing this it seems like my brain does not wake up and that makes it hard for me to get things like writing done. I remember how great I felt in the summer when I went running first thing in the morning and how much easier it was to get work done. It can be hard for some people to exercise in the cold as the cold air makes it hard for them to breathe. I have asthma and my lungs just don't like the cold air. So if you have a gym membership, exercising in the morning can make you feel healthier and help you stick with healthy habits. If you can't get to the gym or workout outside, just 5 minutes of movement like dancing or marching can help your body feel amazing. I try to march in place while my Ninja blender is mixing up my protein smoothie. 

3. Drink plenty of water
  I like to start my day with a glass of water as it helps to wake up my body. That glass of water is a healthy habit that is good for your body. Then I fill up my favorite large 32-ounce water bottle with water and place that by my desk so I will remember to drink water. Most people do not drink enough water and should be drinking at least 64 ounces of water a day. Sometimes we feel tired or hungry when our body is dehydrated and needs water. I find that having a large bottle of water near me encourages me to drink more water and I try to drink one 32 ounce water bottle by the afternoon. Then I fill it back up and try to drink that water bottle by bedtime. If you have a hard time drinking water, try adding fresh fruit like lemon and strawberry slices to it for some delicious fruit flavor.

4. Eat a healthy breakfast that has protein and fiber
    I find that starting my day with a healthy breakfast not only fills me up but gives me energy. A healthy breakfast also starts my body on the healthy track and I make better food choices for the rest of the day. My usual healthy breakfast is a vegan protein smoothie that I make with a clean plant-based protein powder and a cup of fruit. I also add some superfoods to my protein smoothie for added nutrition and fiber benefits. I find that adding two tablespoons of chia seed to my smoothie helps me avoid constipation and get my potty business done before I head to work. If you are not a fan of chia seeds then try adding a prebiotic fiber supplement to your coffee or a glass of water to help your body to poop. When I travel I always take my Regular Girl fiber supplement with me since I don't have my usual smoothie for breakfast. I love that Regular Girl is tasteless and so easy to use as I hate the discomfort of being constipated. 

Save 10% on Regular Girl with my coupon code MOMKNOBEST10

5. Soak up the sun
  There is something about the sun that can make you feel good. I find that on dreary days, I just feel down and depressed. So make sure you get your daily dose of sunshine. Open up the blinds and curtains and let the sun into your house. This will not only help your mood but it will help heat up the house so you can save money on your heating bill. To get even more mood-lifting from the sun, try to get outside for 30 minutes. This is a great time for some healthy exercise so take a walk and let your body absorb some vitamin D from the sun. In the winter I also take a vitamin D supplement as the cold keeps me inside way too many days. If you live in an area that is dreary most of the winter, try using a light therapy lamp as these can stimulate the positive effects of the sun and brighten your mood. A light therapy lamp is a must for those who have seasonal depression.

6. Get plenty of sleep
 Our body needs sleep and I think that God designed them to get more in the winter. Think about long ago when there was no electricity or lamps. There are fewer sunlight hours in the winter than the summer so uses that as an excuse to go to bed early. When I don't get enough sleep, I course feel tired and my mind can't seem to function. Add this to an already depressed that it is winter body and it is bad news. So try to get at least 7 hours of sleep a night. I am trying to go to bed earlier so I can start my day once the sun comes out. That way I can take advantage of all the sunlight hours. If you have trouble falling asleep you need to check out these 12 tips to get a better night of sleep. Lately, I have been using CBD oil to help me fall asleep faster. I take this natural, non-habit forming supplement 10 minutes before I want to fall asleep and I don't have any trouble falling asleep. CBD oil is one of my favorite healthy supplements that also gives me awesome pain relief. I even give it to my kids. The other day my son had a headache so I gave him a CBD gummie and within 15 minutes, his head was feeling better.

7. Get daily exercise
 Exercise is so beneficial to your body for so many reasons. So stop thinking of exercise as a way to lose weight and stop making excuses. Exercise is great for a healthy heart and also for the mind. My new mindset for getting my exercise done first thing in the day is how exercise helps my brain. I remember from the past summer how after I exercised in the morning, I was able to accomplish so much more with work. So exercise is my brain thinker! Exercise can also do wonders for your mood and might be able to help with depression so it makes sense to me to do it first thing in the morning. I am challenging myself this month to wake up and head to the gym at least three days a week. On days that my husband has the car, I will exercise inside even if that means blasting the music and dancing.

 Exercise also helps your body be able to fight off those winter germs. If you are a stay at home parent check The Best Workout Tips For Stay At Home Moms. If you have a busy life then there are ways to sneak in some exercise when you are busy. I know you are thinking that you hate exercise and it is so boring but there are so many ways to exercise. It might be hard to wake up early to exercise and it is perfectly fine to exercise any time of day. I love it when I do get my butt out of bed for morning exercise as I got it done and it is out of my mind for the day.

8. Swap out the sugar in your coffee to save calories

 If you are looking to reduce your sugar intake or cut some calories from your diet, try a new organic natural 0 calorie sweetener. Stevita Naturals is a delicious stevia sweetener that does not have a bitter aftertaste. This indulgent sugar-free sweetener has no artificial ingredients and is made from natural non-gmo ingredients. Since this vegan, gluten-free sweetener is 4x sweeter than sugar, you will use less so a small package lasts a long time. The best part is it tastes like sugar. I even bake with this organic sweetener so my baked goods have way less sugar in them. My favorite Stevita product is their natural toffee liquid drops. I love that I can add the taste of toffee to my coffee without adding any dairy to my drink.

9. Try a new coffee

 A warm drink on a cold day always helps my mood. Holding a warm mug of coffee also makes me feel warmer on a cold day. So fill your coffee cup with a different coffee.

 THINKNOO’s Zen Keto is a premium coffee with MCT (medium-chain triglyceride – a healthy fat derived from coconut oil) powder and CBD in a ready-to-use sachet. Usually, these ingredients are found in oil form which is not a viable option for people on-the-go.  The two products involve no mixing, muss or fuss, and just deliver delicious and nutritious coffee in an instant that helps sustain energy and brain function throughout the day. For a non-CBD version, Fat Mocha is a perfect choice! This coffee has a creamy taste without any dairy and is vegan. With 0 grams of sugar, 2 grams of dietary fiber and just 1% of the daily recommended carb allowance, they are also keto-friendly.  THINKNOO is a smarter, healthier coffee

10. Change your hair color with a safer hair color

This photo was taken a couple months ago while the weather was still warm but it is amazing how a new look can make you feel when you are down in the blues. So make an appointment to get your hair done or even a facial can change your mood. An amazing mood lifter would be a day at a spa or even a soak in the hot tub at the gym.

 Winter is also a good time to change your hair color or freshen up your current color. I discovered healthier hair color and now I can feel better about coloring my hair. Those white hairs are starting to show up now that I am over 50 and this vegan-friendly hair color used naturally derived ingredients that are produced and sourced ethically to be better for the environment. Tints of Nature leaves out harsh ingredients, like synthetic nasties such as ammonia, parabens, resorcinol, and sulfates. This cruelty-free hair color still leaves your gorgeously healthy, with long-lasting, beautiful color! I like that this safer hair color does not irritate my scalp and since it has no harsh chemicals in it, it does not aggravate my asthma. If you feel the need to color your hair, using one with fewer chemicals is better for your health.

11. Play some music
 Music has the power to lift your mood and make you feel good. I know the power of music when I exercise. Certain songs on my iPod just motivate me to run faster. So turn on the music when you wake up or in the car as you drive to work. Find some positive upbeat songs when your mood is in the dumps or blues and it may just make you feel good. Fast energetic music might even help you get some exercise in. Even 5 minutes of exercise is good for your body. So crank up your favorite music and crank up your mood.

 I hope that these healthy tips can make the cold dreary winter a bit better and healthier. If your mood is not blue or depressed, you make be able to make healthier choices. That is return may be the thing to keep you from gaining extra pounds this winter. So try some of these tips and avoid the winter blues and weight gain.

Since writing this article about a week ago, I have been doing more of these tips and I have been doing better with my winter blues. The one thing that I have been getting better at is exercising first thing in the morning. I have been even getting outside for walks. I lay my clothes out the night before and get dressed in my workout clothes when I wake up. I then walk with my boys to their bus stop and continue with my walk. I have found that a morning walk has helped lift my spirits until night when it gets dark and then I go to not want to do anything.  On days that it was wet from the rain and an unexpected snowstorm, I went to the gym. Sure it helped that the sun was bright on those days. Yesterday it was raining out and it was dreary. I did force myself to go to the gym and that helped a bit with my sadness but I had trouble getting things done. So I allowed myself to be lazy for a couple of hours knowing that the sun will come out tomorrow. Winter depression is real. So be kind to yourself or someone who suffers and try some of these tips.

Do you suffer from the winter blues?

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