NorthStar Nutritionals Blog

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  1. 4 Delicious Easy-to-Digest Meals

    digest easy toMany things change as our bodies age, some good, some not so good.

    For some people, it becomes more important to eat east-to-digest foods and meals than it once was.

    But that doesn’t mean your meals have to be bland, uninteresting, or tasteless.

    Your digestive tract may need a little TLC, but your taste buds are just fine!

    So, we’ve collected four recipes, and even a few tips, that taste good AND keep your tummy happy.

    The Keys to Creating an Easy-to-Digest Meal

    Nutritionists have known for decades which foods are easy-to-digest and which ones are harder, and yet that information has never quite made it into the mainstream.

    However, if you’re going to create easy-to-digest meals in your own kitchen, it’s important to know which foods to embrace, and which to eliminate or minimize.

    Look for:

    • Foods with high water content
    • Foods with high fiber content
    • Plant-based fats
    • Whole, unprocessed foods

    These four categories of food will work with your body to be digested easier and more fully. They digest faster, as well, leaving less time for problems to arise.

    With that in mind, here are four delicious recipes to start with!

    Breakfast, Lunch, and Dinner – Making Every Meal Work

    Oatmeal – serves 1

    If you want to get your day started off right, it’s hard to beat a bowl of oatmeal. Not only is it easy-to-digest, but it’s heart healthy and keeps you fuller, longer. Be sure to use traditional or even quick oats, but not the instant packets. Add honey – another easy-to-digest foods - and have a sweet, delicious, and hearty breakfast. Most people know how to make oatmeal, but just in case, here’s the classic recipe.

    • ½ c uncooked oats
    • 1 c water or milk
    • Dash of salt
    • Honey

    1. Put oats, water or milk, and a dash of salt into a sauce pan.
    2. Cook over medium heat, stirring occasionally, for approximately five minutes, or until creamy and thick.
    3. Remove from heat. Drizzle with honey and enjoy.

    Modern Day Lox – serves 1

    Take your lox and cream cheese to the next level – and make it easy-to-digest – by swapping out avocado for the heavier cream cheese. The fiber in the whole grain bread, the salmon, and the avocado are all easy on your stomach. An easy-to-digest lunch has never tasted so good!


    • 1 piece thick cut whole grain bread
    • 1/2 avocado
    • freshly squeeze lemon juice
    • Kosher salt and freshly cracked black pepper to taste
    • 2 thin sliced smoked salmon
    • thin sliced of red onion (optional – onion is difficult for some people to digest, while others have no problem with it)

    1. Toast the bread.
    2. Mash ½ an avocado. Season with a squeeze of lemon, salt and pepper to taste.
    3. Spread avocado on toast.
    4. Top with salmon and onion.
    5. Serve immediately.

    Grilled Chicken with Spinach and Brown Rice – serves 6

    If you’re looking for a dinner that’s tasty and easy-to-digest, look no further. Just don’t expect this to be a bland chicken dinner, because it’s loaded with flavor!

    • 2 T olive oil
    • 1 1/2 pounds chicken tenders
    • 1 medium onion, chopped
    • 1 can (14 1/2 ounces) diced tomatoes, undrained
    • 1/4 cup water
    • 1 teaspoon basil leaves
    • 1/2 teaspoon ground black pepper
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon oregano
    • 1/2 teaspoon salt
    • 6 ounces (approximately 1 good sized bunch) baby spinach leaves

    1. Heat oil in large skillet on medium-high heat. Add chicken; cook and stir 10 minutes or until browned. Add onion; cook and stir 5 minutes or until softened.
    2. Stir in tomatoes, water and seasonings. Bring to boil, stirring occasionally. Reduce heat to low; cover and simmer 3 minutes or until heated through.
    3. Stir in spinach; cook 2 minutes or until spinach begins to wilt.

    Afternoon Snack Smoothie – serves 2

    Bananas and yogurt are both easy-to-digest foods, and BenVia Gold has the fiber and nutrients to help keep your digestive tract healthy, so even your snacking works for you!


    • 2 ripe medium-sized bananas (hint – there should be brown flecks on the peel)
    • 1 c vanilla yogurt
    • 1 scoop BenVia Gold
    • 3 c ice

    1. Add bananas, yogurt, and BenVia Gold to blender.
    2. Add ice to blender last.
    3. Blend until smooth and thick.

    Final Thoughts

    While these are great recipes to start with, you can’t eat these four meals every day for the rest of your life.

    Once you start planning your own easy-to-digest meals, keep these four thoughts in mind –

    1. Watch portions. Even easy-to-digest meals need to be a reasonable size if they’re going to be good for your digestive tract. Keep your portions in check and it will be easier on your tummy.
    2. Some people find raw veggies to be far easier to digest than cooked ones. For other people, it’s the exact opposite. Remember, there are no hard and fast rules. Eat what works for you.
    3. High fat foods are harder to digest than naturally lower fat ones. If you find yourself struggling, take a look at how many high-fat foods you’re eating.
    4. A healthy digestive tract needs support. Vitamins, minerals, fiber, nutrients. They all play a part in keeping your digestive system healthy. A single scoop a day can do wonders for your digestion.

    Easy-to-digest foods can – and should – be delicious, as well as healthy. So before you resign yourself to boiled dinners and gray food, give these easy-to-digest meals and cooking tips a try!

  2. 10 Nighttime Beauty Tips to Help You Age Gracefully

    gracefully ageIn an ideal world, how young you look would reflect how young you feel.

    Reality, though, is rarely ideal, which means you have to worry about how to age gracefully every day.

    But don’t just focus on every day – pay attention to every night, too!

    Direct Steps for Your Skin

    The obvious ways to age gracefully are obvious for a reason – they’re the ones most people think about when they think about skin care.

    Surprisingly, they are also the ones that many people forget. So check these tips out and make sure you haven’t forgotten some of the basics to aging gracefully -

    1. Take off makeup. It’s easy to think that taking off makeup isn’t as important once you’re past the teenage acne years, but that would be a mistake. First, clogged pores are always more acne-prone, regardless of your age. But perhaps more importantly, leaving makeup on your face overnight means leaving free radicals on your face overnight, too. The same free radicals that cause skin damage and lead to premature aging. There are even makeup removing wipes that make it easier than ever.

    2. Wash your face. Don’t think that taking off your makeup is the same as washing your face. Both are essential – and separate – steps towards aging gracefully. Look for a soap-free cleanser in order to cleanse without drying.

    3. Exfoliate. When dead, dry skin builds up on your face, it can cause dullness and clog pores. And since nighttime is when your whole body, including your skin, restores and rejuvenates, it’s also the best time to buff your way to beautiful.

    4. But don’t exfoliate TOO often. While sloughing off dry, dead skin is important, make sure you aren’t exfoliating too much. Doing so can cause the tiny blood vessels just under the skin to rupture, making you look even older – the exact opposite of aging gracefully! Stick to exfoliating once a week. That’s enough to uncover young-looking, healthy skin, but not enough to cause damage.

    5. Moisturize the right way. Hopefully, by now, you know that moisturizing in the mornings is one of the most effective skin care tips. Which probably means you’ve been moisturizing at night as well. But if you really want to age gracefully, invest in a cream specially formulated for night use. Your skin can take a heavier, creamier solution at night, so give into the luxury and pamper your skin – and yourself.

    6. Boost collagen. Collagen is what keeps your skin elastic, plump, and smooth. When you’re younger, your body makes enough of it to keep you looking your best. But as you age, your body stops making as much collagen. That’s why it’s so important that you find ways to boost it in order to age gracefully. Topical vitamin A is an easy and effective way to help boost collagen, and keep your skin firm and supple.

    Unexpected Ways to Age Gracefully

    If you’re thinking that these tips were a little too obvious, keep reading, because there are still steps you can take – even if you’ve got the basics down.

    7. Floss every night. No, we’re not talking about oral health. We really are talking about aging gracefully and looking good for years to come. And yes, flossing every night really is a part of that. Unhealthy teeth make you look older – and if you start losing teeth due to poor oral health, it doesn’t matter how young you actually are. And brushing just doesn’t remove enough of the plaque and germs to keep your mouth and teeth truly clean.

    8. Disconnect before bed. Studies indicate that the light emitting from electronics can keep you awake longer, and may even prevent you from getting as restful a night’s sleep as you can get if you disconnect earlier. So instead of using an e-reader or computer in bed, turn off your electronics and read a book, listen to music, or pick up a pen and paper crossword puzzle once you’re in bed and get a great night’s sleep. It’s called “beauty rest” for a reason, after all.

    9. Change how you sleep. Dermatologists and estheticians can tell which side people sleep on because that side tends to have more fine lines and wrinkles. So how do you prevent more lines and wrinkles? Simply fall asleep on the other side or on your back. Yes, you may roll onto your standard side during the night, but you’ll still spend less time putting pressure on one side of your face.

    10. Work from the inside out. So far, all of these aging gracefully tips have been external tips, but one of the single most effective ways to hold back time is to work from the inside out. Anti-aging supplements, like Lumivella, nourish your skin naturally, so you look as good on the outside as you feel on the inside!

    Aging beats the alternative, and we all agree on that one. But you don’t have to accept the way you look when you age. Age gracefully – and less visibly – starting tonight.

  3. 9 Tasty Recipes That Can Help With Stress

    stress help withSo much has people stressed these days – health, work, finances, family.

    As far as your body’s concerned it’s like you’re in a state of fight or flight all the time!

    You need help with stress.

    So why not get help with stress from a health source you’re already thinking about: your diet!

    That’s right, what you eat can help with stress.

    And since you’re already taking care to make healthy food choices, it’s not much of a stretch to start making dietary choices that will help with stress, too.

    Give your body a break from stress with these recipes –

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  4. The Ultimate Brain Fog Test: How is Your Brain Really?

    test brain fogWouldn’t it be nice if there was a brain fog test that could analyze just how healthy your brain is?

    You get that some things will start to slip as you get older, but a brain fog test could give you a better idea of whether your senior moments are from living a long, full life – or if they are indicative of a bigger problem.

    We agree with you: it would be nice if there was a brain fog test to let you know how you’re doing.

    So, we developed one.

    We realize that no at-home brain fog test is the answer to everything.

    And we can’t promise that you’ll stay sharp forever, but these are good questions to get you started, and to, hopefully, alleviate any immediate concerns you may have.

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  5. 8 Hair Hydration Techniques to Boost Growth

    hydration hairHair hydration can be just as important to hair growth as what’s happening at your scalp – but so many people forget about this vital step!

    Sure, hair growth is the goal, and we’re not denying that. But healthy hair requires hydration, too.

    Especially considering hair dries out as you age. Just when you need strong healthy hair the most, it starts drying out and breaking off.

    Suddenly, you’re looking at thinning growth at the scalp AND through the length.

    But you can break that cycle and keep your hair hydrated, healthy, and growing, with these eight hair hydration techniques…

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  6. What Good Balance Could Mean for Your Joints

    balance goodBy now you know that movement is key to keeping your joints healthy – even if your instinct is to rest in order to avoid injury.

    Because regular, low-impact aerobic activity is one of the best things you can do to stay mobile and keep your joints fluid.

    So you walk, or swim, or ride…something, almost every day.

    But when was the last time you thought about good balance and how stability affects your joints?

    If you’re like most people, the answer to that very well may be “never.”

    So, we’re about to change that, because good balance is almost as important as low-impact aerobic activity when it comes to joint health.

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  7. 10 Tips to Cure Acid Reflux Naturally

    acid reflux cureThat burning sensation in the middle of your chest.

    That acidy taste in the back of your throat.

    You may think they are the issues, but they might just be the symptoms.

    If you experience these more than twice a week, you could be dealing with more than just heartburn.

    You could be dealing with acid reflux. The good news is, that you can cure acid reflux at home, naturally.

    And in this article, we’ll tell you how…

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  8. 15 Ways to Turn a Lack of Intimacy into Too Much Intimacy

    intimacy lack ofWork. Family. Health. Schedules. Meetings. Life is as busy today as it’s ever been.

    And while your days are full and satisfying, how busy they are may be leading to a lack of intimacy at night that’s less than satisfying.

    Because when daily life gets hectic, your love life can suffer.

    But it doesn’t have to stay this way – and you certainly don’t have to give up your busy, fulfilling days!

    You just have to make turning around that lack of intimacy a priority…

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  9. 12 Tips to Help Restore Energy the NATURAL Way

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    energy restoreNo one ever likes to feel lethargic – but having energy during the summer months seems particularly important.

    The days are long, the sun is out, and the weather is perfect.

    Who wants to be tired and dragging then?

    But you’re also looking to restore energy naturally.

    The goal is to be able to participate and enjoy summer, not bog yourself down with chemicals and artificial stimulants.

    Luckily, if you’ve been feeling a little worn down recently, it’s easy to restore energy and feel great, naturally.

    Just start here –

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  10. Quick and Effective Thyroid Exercises

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    Exercises thyroidWhether you have hyperthyroidism or hypothyroidism, thyroid exercises can be an essential part of your treatment plan.

    The key with thyroid exercises is to be smart about them, because, yes, both diseases can make exercising difficult.

    But that doesn’t mean you should stop moving! In fact, it’s just the opposite…

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  11. Safe-Proof Your House: Avoid These 8 Harmful Household Toxins

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    toxins householdIt’s honestly frightening how many household toxins may be lurking in common, every day products.

    Especially when you’ve taken deliberate steps to make healthier choices and eliminate chemicals and toxins from your home and lifestyle.

    But the truth is that there are still products hiding household toxins so that you probably don’t even realize you’ve brought them into your home.

    And scarier still? Some of them aren’t required to be on any label, so you could go your whole life and never know.

    While a comprehensive list is too long for one article, here are eight of the most harmful household toxins, found in some of the most common products –

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  12. Do Glasses Make Your Vision Worse?

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    vision worse do glasses make yourWhen it comes to vision and eye health, there’s one question that never quite seems to go away – do glasses make your vision worse?

    You’ll be pleased to hear that the easy answer is: no.

    But if that’s the case, why has that myth lingered for so long?

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  13. The Ultimate Guide to Preventing Falls

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    falls preventingPreventing falls isn’t just about not embarrassing yourself or feeling clumsy.

    Preventing falls may keep you out of a nursing home, allow you to stay independently mobile, and could even save your life.

    Unfortunately, not many people realize just how important this issue is.

    Or they don’t think there’s anything they can do to prevent falls, that falls just happen to some unlucky people.

    And while, sometimes, this is true – falls can just happen.

    But there are also ways you can minimize your risk of falling.

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  14. A Hard Look at Hair Loss and Stress

    stress and hair lossYou’ve probably heard that hair loss and stress are related.

    But just how worried should you be?

    Well, there’s good news – and not so good news.

    The good news is that a couple bad days, or a few stressful moments are NOT going to cause you to lose your hair.

    The not so good news is that hair loss can be caused by ongoing, long-term stress.

    And it may be unexpected stress, at that.

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  15. How to End to Back Pain While Sleeping For Good

    While sleeping back painBack pain during the day is bad enough.

    But back pain while sleeping seems worse, somehow.

    It’s the one time you’re supposed to be able to find relief.

    Even just a comfortable position.

    Or maybe you’re fine during the day and your back pain doesn’t kick in until you’re in bed, trying to sleep.

    Either way, getting rid of back pain while sleeping just might be easier than you though – or feared.

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  16. 8 Natural Gingivitis Remedies That Will Bring You Relief Today

    remedies gingivitisPeople focus on overall health…heart health…mental health…but rarely do you hear much about oral health.

    After all, there’s not a lot of mystery to oral health.

    You brush your teeth twice a day, floss, and see the dentist.

    Except that, sometimes, that’s not enough.

    Maybe you’re not brushing well enough or flossing often enough.

    However it happens, sometimes you end up with gingivitis and needing a gingivitis remedy.

    The good news is that you’re not alone.

    The better news is that gingivitis remedies are easy to find, and even easier to do.

    Once you know it’s time to step up your oral hygiene routine…

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  17. 7 Toxic Makeup Ingredients You’re Probably Using

    makeup toxicYou wear makeup to feel better about yourself.

    A little blush, some mascara, and of course, a gentle cleanser to keep your skin looking its best.

    But if you’re wearing or using any of these toxic makeup and toiletry ingredients – and they’re widespread enough, you probably are – then you risk making your health worse, even as you think you look better.

    Don’t just assume that everything you use on your face and skin is safe.

    Instead, look for these toxic makeup and cosmetic ingredients on your labels – and avoid them!

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  18. 7 Powerful Health Benefits of Selenium

    selenium health benefitsFor the most part, you know which vitamins and minerals you need in your diet to ensure optimal health.

    But every now and then, it’s important to check and make sure you aren’t missing anything – like selenium.

    Because the health benefits of selenium are too often overlooked – but shouldn’t be!

    The health benefits of selenium are simply too important and too extensive, for more people not to know about them.

    Which is why we wanted to make sure you were aware of just how beneficial selenium can be…

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  19. 7 Sex Drinks to Boost Your Libido

    drinks sexFood has been recognized as an aphrodisiac for centuries – but have you ever thought about how sex drinks might boost your love life?

    Not just a glass of wine to get you in the mood, but actually using known libido boosters to create sex drinks that will do more than just relax your inhibitions.

    Just remember that one or two cocktails can help relax you.

    More than that and the alcohol becomes counterproductive.

    The key is to use natural, rather than processed, ingredients.

    Sure, these take a little bit of prep, but in the end, the flavor – and the results – are worth it!

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  20. How to Avoid These 6 Common Sports Injuries

    When you think about common sports injuries, you probably think about career-ending breaks or dislocations.

    The kind of injuries that happen to professional athletes. Surely you don’t have to worry about sports injuries.

    Except that the most common sports injuries are ones that can – and do – happen to anyone, even if they aren’t necessarily playing sports.

    If you’re playing with the grandkids, swinging a golf club, or think it might be fun to try and shoot hoops with your old high school buddies, these are common sports injuries that you should protect against.

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