Top Ways to Burn Major Calories and Fat!

November 29, 2016

Top Ways to Burn Major Calories and Fat!

Although we know that burning calories isn’t the end-all-be-all with losing weight, we do know that it contributes to a healthier lifestyle. And hey, if there’s a way to do it with minimal effort, why not?

Make the most of your daily energy, and follow some of these tricks! You can slim down that waistline without using up any more of your valuable time.

Try interval training.
Interval training is when you work out hard for a quick burst, then rest for a short period of time. Often it’s a combination of weight training, cardiovascular activities, and stretching. It works to boost metabolism, and makes your exercises go further than just a sustained low-level workout would.

Get more sleep.
When you haven’t clocked in enough hours snoozing, the result is a drop in blood sugar. This is linked to a false reading by the brain that you’re hungrier than you actually are. Also, you’ll be less likely to plan out healthy meals for the day if you’re only half-awake and dragging.

Sip on lemon water.
Adding a little lemon to your usual daily allotment of H2O will go well beyond the benefit of plain water alone. Lemon contains a type of fiber called pectin which will help you feel fuller for longer. It’ll also help you stay tempted to keep drinking since it tastes delicious! Staying hydrated is also the best way to avoid any confusion of hunger instead of thirst.

Eat fat.
Yes, that means the whole egg, with a slice of whole grain toast slathered in coconut oil. Eating healthy fats are continuously being linked to good health, and in turn sugary breakfast cereals are not. Omega-3 fats (from fish) especially help balance blood sugar and regulate metabolism. Cells also yield the highest amount of energy from fat, which means if you aren’t getting enough your body will hold on to it to store for later. Too much isn’t good either, so it’s all about balance!

Drink more tea.
Not only does drinking tea help to support anti-aging, but it aids in digestion and with burning calories efficiently. Green and oolong teas are packed full of catechins, which improve fat oxidation. Add a packet of True Lemon to make those natural healthy qualities go even further!

[Credit: Gould, Hallie. “8 Ways to Burn Major Calories No Matter What You’re Doing.” Byrdie.]



11 Life Lessons We Wish We Had Learned 11 Years Ago

November 28, 2016

Over the course of our lives, we learn a lot about what makes us happy. We have teachers and mentors, wild experiences, different jobs, and all along the way we continue morphing into the truest versions of ourselves.

Some lessons we need to continue learning over and over again until we get it right. Think about Bill Murray in Groundhog Day. He had to keep repeating that day until he figured out how to live it to the fullest. Luckily it was a tale of fiction, but sometimes it takes a little time to work out the lessons from life’s trials.

Here are 11 lessons we wish we’d learned in the past, that maybe you’re ready to start learning now!

  1. Struggle can sometimes be a good thing.
    There are plenty of times when you’ll want to say “I just can’t do it anymore.” But it’s during these moments that we need to yell at the top of our lungs: “BRING IT ON!” It means we’re trying to overcome a challenge, and our personal growth and accomplishments depend on it. So yes, by all means, bring it.
  2. Rest before you’re truly tired.
    If you wait until you’re utterly exhausted to take a break, you’ve probably waited too long and will have trouble unwinding. Take a long weekend when you can, say “no” to that happy hour and “yes” to an evening of meditation, or even take a personal mental health day to bike around town. You’re a human being, not a robot. A little rest goes a long way!
  3. Instead of complaining, take action.
    If you’re unhappy with your job, don’t whine every night to your loved ones when you get home. Take action to change it. Complaining does not create results! It’s better to take the initiative to make real change in your life towards finding happiness.
  4. If you don’t feel a definite “YES!” in a relationship, then it’s probably a “NO.”
    If you keep trying to make a relationship work, take a step back and ask why you’re trying so hard. Are you truly good for one another, or do you feel in your gut that it’s wrong? Keeping a relationship going that just isn’t working is not fair to you, or the other person. You both deserve to find love. It’s okay if it’s not with one another.
  5. Money isn’t as important as you think.
    Having enough to cover basic needs, plus a little extra here and there for travel and treats is one thing. However, research has shown that any more than that doesn’t really make you any happier! Taking a lower-paying job that brings you happiness may be worth the pay cut from a high-paying job that makes you miserable. Do you really need that bigger house, or would you rather save that money for having a life experience? What will enrich your life more in the end?
  6. Make time for exercise, every day.
    Whether it’s strength training, running, or just taking the dog for a walk - a healthy body lays the foundation for everything else in your life. You’ll feel better, and have more of that vital energy that fuels the determination it takes to reach your goals.
  7. Stop worrying about what others think of you.
    Respect their opinions, but ultimately you make the choices that will make your life great. Don’t let people’s concerns hold you back from achieving your dreams, no matter how “crazy” they may seem.
  8. Be open to learning new things.
    Learning new skills will help your brain stay healthy well into old age, but it’s also a wonderful way to enrich your day-to-day life. It gives you something to be excited about, and to look forward to. It doesn’t even have to be a new skill - it could be gaining perspective by learning from a mistake, or taking advice from a trusted mentor. Whatever you do, be open to growing each and every day.
  9. Don’t judge others.
    Someone might take a different path than you, but that doesn’t mean they’re any less worthy of your respect. If they aren’t hurting anyone, who are we to judge their personal decisions? If it makes them happy, then that’s all that matters. Embrace the different lives that we all have the ability to create.
  10. Enjoy the little things in life.
    A hot cup of tea on a cold day, a friend’s new puppy, or the sound of rain falling. Take a moment to be thankful of those little moments that make life beautiful.
  11. Create something - anything!
    You don’t have to be a great artist, but leave a mark on the world in any way you can. Learn to play an instrument, take a whack at writing a short story, build a coffee table, paint an abstract portrait, knit a scarf - anything you want. You’ll feel good about the accomplishment, we can guarantee it!

[Credit: Foroux, Darious. “25 Things About Life I Wish I Had Known 10 Years Ago.” Greatist.]



5 Tips for Loving Weekdays As Much As Weekends

November 26, 2016

It’s no secret that most people dread the arrival of Monday morning. You can even begin to sense it on Sunday night as you begin to shift your thinking from “fun” to “work”. For most of us, the majority of our week is spent working - which means a big chunk of our life is spent in that mindset. If you feel unhappy most of the week, how can you feel happy in most of your life?

The trick is to make the most of your weekdays, so that you aren’t just living for the weekends! We have some tips with how to do just that:

Make your workplace somewhere you want to be.
If you work in a cold stark cubicle or office, make it warm and welcoming! Bring in photos of your friends and family, drape up some twinkle lights, or tack some of your favorite postcards on the wall. If you’re spending a lot of time somewhere, it’s up to you to make it your “happy place.”

Incorporate a weekend activity into your work week.
You don’t have to leave all the fun to the weekend! Schedule an early breakfast with a friend before work. Plan to meet up with a loved one at a park for a lunchtime walk. Get in an hour early so that you can leave early to go to a museum, or take a leisurely bike ride home. Do anything that feels fun and restful to break up the week.

Use part of your weekend for light work.
This doesn’t mean clocking in hours at the office on a Saturday, but finding a relaxing place (such as a park or coffee shop) to catch up on things can make a big difference in reducing your weekday stress and anxiety. It’s likely that part of the reason why you’re stressed during the week is because you’re overloaded with work. Think of it as an exercise in productivity, while still keeping that weekend mentality.

Get out of bed a little earlier.
Often our weekend mornings are more enjoyable because they’re relaxed. We’re usually rushing out the door on weekdays, so set your alarm a little earlier to emulate the feeling of a weekend. Allow time to sit and sip your coffee slowly, take a long relaxing shower, or go for a run. It doesn’t have to be much, but a little extra time goes a long way for setting yourself up for a less stressful day.

Get a new job!
Sometimes, the only solution is to find a job that really makes you happy. A study by the National Bureau of Economic Research found that people who enjoy their job and the people they work with have significantly less dread of the work week. Look at how much you’re looking forward to escaping your job every time the weekend rolls around, and ask yourself if it’s worth it. It’s never too late to find something you love to do!

If you can’t change jobs just yet, try to build better relationships with your work colleagues. Plan a post-work happy hour, weekly coffee outings, or even set up an office book club. If you create friendships with the people you work with, you’ll create a happier atmosphere for everyone.

[Credit: Braff, Danielle. “5 Tips For Loving Your Weekdays As Much As Your Weekends.” Mental Floss.]



How To Love Your Body Just The Way It Is

November 22, 2016

How to love your body just the way it is

Every day we’re bombarded with images of what our society deems “beautiful” - a slender figure, long legs, perfect skin, flat tummy, and thighs that would never, ever touch!

The truth is, many of us have learned that beauty is very subjective. It really is in the eye of the beholder, and yet we still give ourselves a hard time when we don’t measure up to society’s impossible (and ever-changing) standards. Yes, being at a healthy weight alongside a good diet and daily exercise is important. However having a healthy mentality about your body is just as vital to living a long and happy life!

If you struggle with loving your body just the way it is, here are some things you can do:

Be aware, and change your perception.
It’s nearly impossible to avoid all the advertisements that infiltrate our lives every day. They are seemingly everywhere - on TV, billboards, magazines, social media - the list goes on! We can’t completely avoid being exposed to these images, however what we can change is our perception of them.

Many times these images are so far from what the actual model looks like, that you probably wouldn’t recognize them if you saw them in person. Photos are expertly styled, skin is touched up, thighs are slimmed, and everything in between is smoothed, tucked, and tweaked. It’s good to remind yourself of these details whenever seeing the images and feeling insecure. The constant anxiety of how we might measure up is just not worth the stress.

The next time you feel deflated when seeing that perfect picture in a magazine, write down three positive aspects about your body that you absolutely love. Bonus points for listing three positive aspects of your personality as well!

Find a good role model.
If you find yourself thinking, “If I could only look like that person, then I’d finally be happy / successful / find the love of my life,” then step back and think about why you’re choosing that person to look up to. Often the only version of a celebrity or model we see is the public image that is projected of them - not their true happiness. We see that they’re beautiful and successful, but that doesn’t mean that they’re necessarily happy (although our society places an unfounded correlation between those things).

Find role models that have healthy images of themselves and a positive outlook on life. These are people who will reinforce your own quest to be healthier, instead of others who are only famous because of their looks. Bonus points for choosing a person you know in your own life, and not a celebrity.

Give yourself a pep-talk.
Many times the negativity begins when we first look in the mirror in the morning. What we say to ourselves each day reflects how we truly feel about ourselves. Think about if every day you walked out the door, someone was standing there to tell you that you were going to have a terrible day. After a few weeks of hearing it over and over again, you might start believing them.

Instead, change those negative feelings about your body into positive ones. Instead of saying, “these wrinkles make me look old,” say, “these wrinkles show that I’ve lived a life full of laughter.” Instead of saying, “my hips are too wide,” change it to, “my hips give me curves, show off my womanly figure, and give me strength and balance.”

Even if you don’t quite believe the affirmations just yet, little by little you’ll begin to convince yourself and start to see your body in a whole new light.


The fact of the matter is, it’s going to take time to change your perceptions. As with anything in health, it can take a little while for habits to form. With practice and determination you’ll eventually begin to appreciate the beautiful body with which you’ve been blessed!

[Credit: Demillo Wagner, Gina. “Build A Better Body Image.” Experience Life.]
[Credit: Rose, Darya. “How My Mom’s Tough Love About My Body Shaped Basically Everything.” Greatist.]



The Best Fall Recipes | Delicious Cold Weather Foods

November 17, 2016

The Best Fall Recipes - Delicious Cold Weather Foods

At True Citrus, we’ve already started planning ahead for the Thanksgiving meal, Christmas time, and other gatherings that happen over the winter season. There are plenty of seasonal recipes you can make this time of year to share with friends and family that are healthy as well as delicious!

These are some of our favorites:

True Lemon Fall Vegetable Paella
Paella makes for a hearty meal, and it’s great for using up those seasonal fall vegetables. This recipe includes kale, a superfood that’s packed full of nutrients. It’s what makes this paella recipe unique and even healthier than usual!

Pumpkin Bread Pudding with True Lemon
Make a change from pie this year and go with this traditional bread pudding instead. It's full of seasonal flavors, and contains a very special ingredient... rum!

True Orange Carrot Ginger Soup
This soup is warming and delicious, with a wonderful kick of ginger flavor. It’s simple to make, and great for reheating for lunches throughout the week!

Lemon-Herb Roasted Turkey Breast
A wonderful addition to any holiday meal, this turkey will be tender, juicy, and absolutely delicious.

Easy Roasted Brussels Sprouts
Excellent as a side dish, or a nutrient-rich snack! True Lemon gives it an extra zing of flavor.

Fall Squash Baked Pappardelle
Satisfy your craving for comfort food with this healthy recipe! It’s a great way to showcase seasonal veggies without being too heavy.

True Lemon Chicken and Rice Soup
Feeling a little sick? This soup will fix you right up. It’s comforting and savory - the perfect combo for a cold, or even just a chilly night!

True Orange Ginger Mashed Sweet Potatoes
Sweet potatoes are a great substitute in place of regular potatoes, as they are an excellent source of vitamins A and C. If you’re trying to cut back on sugar, halve the amount of brown sugar in this recipe.

Couscous Stuffed Baby Pumpkins
Delicious, nutritious, and pretty to look at - these will be a huge hit at any holiday celebration.

Spiced Honey and True Lemon Baked Ham
True Lemon is the essential ingredient for the delicious glaze in this ham recipe. Your guests will absolutely love it!

Eating healthy doesn’t have to break the bank! Here are some great tips for creating deliciously nutritious meals while on a budget.

Looking for more? Here are our favorite warming drink recipes for fall!



The Biggest Health Myths - Busted!

November 15, 2016

The Biggest Health Myths Busted

There are plenty of myths, superstitions, and old-wives tales we’ve been told throughout our lives in regards to health. Remember when your mom used to tell you that gum would stay in your stomach for seven years if you swallowed it? Not true at all. So what else have we been told in the past that is complete myth?

We’re here to bust some myths about health:

Double-dipping is a-OK.
Grossly untrue. Pun intended. In one study, scientists found that three to six double-dips transferred about 10,000 bacteria from the eater’s mouth to the dip. The most germs were found in salsa - maybe because it’s also the biggest culprit for double-dipping!

Being out in the cold makes you sick.
There is nothing out there that backs this up, as people who are warm are just as likely to catch a cold as people who are chilled. If anything, since cold weather forces more folks to stay indoors, you’ll be more likely to come in contact with germs while staying inside!

Consuming fat makes you fat.
Nope. Eating fat in moderation is actually a very necessary part of a healthy and balanced diet. Fats from nuts, seeds, and avocados are actually great for helping you to feel fuller for longer - causing you to consume less calories in the long run. As we found with sugar, there are many other components that will make you fat. And as it turns out, fat is not necessarily at fault.

Most of your body heat is lost through your head.
You might see steam rising from an uncovered head in the winter, but the reason why heat is being lost is exactly for that reason: that’s the only part of their body left uncovered! Simple as that.

Gluten-free foods are healthier.
Unless you know for certain that you have an allergy or sensitivity to it, most people are able to process gluten. Labeling products as “gluten-free” has become a way for companies to make people think it’s healthier than it is (for example, soda is technically gluten-free). A lot of gluten-free products are actually more processed than their whole grain counterparts!

Weighing yourself every day is the best way to track your weight-loss progress.
A pound of fat weighs just the same as a pound of muscle. We also fluctuate a couple of pounds day to day depending on water. It’s better to monitor how you feel, how your clothes fit, and how you look - not the number on the scale.

You should poop every single day.
Regular bowel movements are different for everyone, as with any aspect of health! Some people go twice a day, others can go every other day and be perfectly healthy. A few days passing without a movement should raise some concern, as should irregular consistency. Really, your doctor can tell you if anything weird is going on.

What are you the most surprised to learn about? Let us know in the comments!
Looking for more information? Here are four surprising “health” foods that aren’t actually healthy!

[Credit: Parker-Pope, Tara. “11 Health Myths That May Surprise You.” The New York Times.]
[Credit: Dachls, Adam. “10 Health Myths that Just Won’t Die, Debunked by Science.” Lifehacker.]



What You Can Do to Help Stop Hunger!

November 10, 2016

What You Can Do to Help Stop Hunger!

It may be surprising that there are many people in America that go hungry every day. 48 million Americans (including 15 million children) are affected by hunger and lack of access to healthy foods.

This time of year as we begin to prepare for the holiday season, it’s important to remember others that may not be so fortunate. The Feeding America nationwide network of food banks believes that hunger is a solvable issue, and is leading the fight to end it.

Here are some steps you can take to work towards ending hunger:

Talk about it.
Raising awareness of hunger is a great way to start. Whether it’s talking to your kids over the dinner table, or sharing a personal experience with friends, discussing the topic will inspire others to take action. Write it on a plate, take a selfie, post your social media channels with #HungerActionMonth, and remember to tag @FeedingAmerica. Do whatever you can to get the word out there!

Contact your local representatives, and talk to them about federal hunger relief programs. Enlist your elected officials for help, and let them know that it will take all of us working together to solve the problem.

Set up a fundraising campaign or event.
If you’re ready to take the next step, set up your own campaign to fight hunger! Instead of asking for birthday gifts, ask for your friends and family to donate to your cause in lieu of gifts. Showing your passion for the cause will inspire others to do the same!

Be aware.
This time of year, a lot of grocery stores will offer a small addition to your grocery bill (around $10) to donate dinner to a family in need. Keep your eye out for opportunities like these, and forego a few of your usual weekly purchases to help feed a family in your community.

The Feeding America network of food banks serve virtually every community across the country. Connect with your food bank for local ways to get involved. If your family is involved in a community group—such as Girl Scouts, Boy Scouts,or 4H—see if the group can volunteer together!

It’s the choices we make every day in our communities that will build a better future. Click here to learn more about Feeding America, and how you can help. Together, we can solve hunger!



6 Energy Boosters to Kick-Start Your Morning Coffee

November 8, 2016

6 Energy Boosters to Kick-Start Your Morning Coffee

Think that coffee is the best way to wake up in the morning? Well, think again! When that cup of Joe just won’t cut it anymore, adding a couple of healthy “boosters” will get your engine revved and ready to go.

Here are some great energy boosters to try:

No, we aren’t suggesting starting the day with a cup of sugary hot chocolate. Cacao powder is a raw form of the base of chocolate, before sugar is added. It contains nutrients that help stimulate the flow of endorphins, those happy hormones you get from exercising!

Coconut oil*
The fats in coconut oil are more easily absorbed into your body than others, which means faster fuel for your body. Since you can metabolize the fat more quickly, it won’t stick around your body for long (or stick on your thighs, belly, or butt).

Not only does it taste delicious with coffee, but cinnamon also has anti-inflammatory properties. If you sometimes wake up with muscle or joint soreness, sprinkling some cinnamon on top of your coffee can help get you moving more comfortably!

Sounds like cinnamon, but not quite - this spice has been shown to increase circulation, a key component in supporting good energy levels. This ingredient can be found in Chai tea, along with cinnamon. You could even try a half-Chai-half-coffee combination and enjoy the benefits of both spices!

Grass-fed Butter*
Fats (in limited quantities) are not the enemy of having a healthy diet. Those three packets of sugar you are adding to your morning coffee definitely are! It may sound a bit strange to add butter to your drink, but some research suggests that including fats in your morning meal can help give a boost of energy to your brain, and body. The omega-3 fatty acids support connections between the neurons in your brain, which means you’ll be more focused and more productive!

Cayenne Powder
If you can handle a little kick, adding some cayenne to coffee will perk up your metabolism and your taste buds! Cayenne contains capsaicin, which can help boost metabolism and even suppress appetite. Try it with a little dark chocolate in your coffee as a wonderful contrast in flavor.

*When adding fats to your coffee, it’s best to blend it. Here is a good article about creating your own Bulletproof coffee with some of the ingredients listed above. As a general rule, when adding a high level of fat to your diet it’s important to expend that energy with plenty of exercise. With any new dietary change, consult your doctor or nutritionist first!

Working towards starting your day the healthiest way possible? Try including some of these superfoods in your breakfast!

[Credit: Ernst, Kat. “5 Natural Energy Boosters to Add to Your Morning Cup of Coffee.” Shape Magazine.]


Tags: coffee   healthy living   morning   tips  


How to Stay Healthy This Thanksgiving

November 3, 2016

How to Stay Healthy This Thanksgiving

With Thanksgiving right around the corner, it’s a good idea to start planning for the day now. When figuring out travel plans, your dinner menu, grocery shopping trip, and how to keep Aunt Dee away from Grandpa Bob the last thing you need is to be worrying about how to keep your health in check!

At True Citrus, we understand. We’ve come up with some tips that will not only get you through the holiday season, but make it healthier and more enjoyable than ever!

Start with a solid breakfast.
You might think about skipping breakfast since you’ll be eating a big meal later in the day, but don’t! Choose a nutrient-rich high protein meal and you won’t go into dinner starving (and ready to eat the entire turkey).

Create calm.
Thanksgiving day can be very stressful. Starting the day with a calming practice like meditation, or even going for a quick run first thing will help lay the groundwork for a successful and positive day.

Sneak in substitutes (and veggies) to recipes.
Make a big delicious salad with all the fixin’s in place of a creamy casserole. Choose a dessert that contains fresh fruit. Use True Citrus spice seasonings in place of salt. Add roasted butternut squash to stuffing. Substitute a head of cauliflower for half of the mashed potatoes. Making conscious choices to build a more nutrient-dense meal will keep you healthy without sacrificing flavor. Want to cut out even more calories? Try some of these substitutions!

Limit (or go without) alcoholic drinks.
A lot of empty calories come from alcohol, so there’s no need to add more to an already rich meal. You’ll be less likely to overindulge without alcohol reducing your inhibitions. Include some fun mocktails with True Citrus, like these. Your guests won’t even miss the alcohol!

Drink plenty of water.
Staying well hydrated will aid in digestion, and keep you from reaching for a glass of wine or beer. It’ll also help keep your appetite in check!

Eat what you love, leave what you like.
You don’t have to load up your plate with everything on the dinner table, just because it’s there. If you’re crazy about green beans, and only kind-of like sweet potatoes then leave the latter. You’ll eliminate the extra calories, and enjoy more of the foods you love.

Keep moving.
Staying indoors will make you more tempted to graze, even when you’re already stuffed. After dinner, suggest that everyone go for a walk or start a game of catch in the yard. If it’s too cold to go outside, begin a game of charades. You’ll be less tempted to nap, and expend more of those calories!

Most importantly, remember that this is a time of year for celebration - not guilt. Enjoy the day with your friends and family, and try some of these steps to make it a little healthier!



The Best Reasons to Start Strength Training

November 1, 2016

The Best Reasons to Start Strength Training

There are plenty of reasons to begin making improvements to your life, starting today. From working towards becoming a morning person, to picking up running again, to focusing on reducing anxiety, or even just working on your all-around health and wellness - creating a healthy routine now will lay the groundwork for a better future.

Strength training is another key component for laying that foundation. We may understand the importance of moving each day, but building muscle tends to fall by the wayside. Here are five of the best reasons to make strength training a part of your life:

  • Prevent injuries.
    Strong muscles not only help support your body for endurance exercises (such as running or biking), but they also help build stronger ligaments and tendons. This means you’ll be less likely to pull something during your daily activities, and nobody wants to have to explain how they pulled a muscle while sprinting for the bus.
  • Boost brain power.
    We know how good it feels to be productive during the day. Did you know that strengthening your muscles can help with that? Any type of exercise will keep your brain healthy, but studies have found that resistance training can actually help even more - especially in older adults.
  • Look good, feel good.
    Building muscle can improve your personal body image, and all-around confidence. You’ll be walking taller (not only because muscle tone improves posture), and people will start asking: “what is making them so happy lately?”
  • Make work more positive.
    If you’re not always your happiest self at the office, studies have shown that lifting can make you feel more positive. Those good endorphins will be pumping through your body, and you’ll most likely be sleeping much better - a big key in reducing stress. Studies suggest that weight lifting specifically can lead to a better night’s sleep!
  • Jump start that metabolism.
    ​Strength training will help you lose weight more effectively than with cardio alone, as it gives your metabolism a big kick of power. This means when binge-watching your favorite TV show your body is still working hard and burning fat. How great is that?

Any type of exercise is important with long-term health, but adding a little extra strength training to your routine will go a long way!

[Credit: Schwecherl, Laura. “19 Reasons to Start Strength Training.” Greatist.]



5 Superfoods for a Healthy Future!

October 27, 2016

5 Superfoods for a Healthy Future

When we’re young, we tend to live our lives a little more carefree - unaware of how our current choices may affect our future. Making healthy decisions right now will greatly impact your quality of life down the road. Eating plenty of foods packed with nutrients will build a great foundation!

Here are five of our favorite superfoods that will get you started right:

  1. Garlic.
    If you (and your significant other) can handle a little garlic breath, you should probably up your intake! This flavorful ingredient is full of vitamins B6, C, and manganese, a nutrient that helps reduce the risk of osteoporosis. While we're at it, weight lifting is also helpful with building bone density! Worried about getting sick? Garlic is also full of antioxidants to ramp up your immune system, helping protect you from using up those sick days (and from vampires).

    If you’re concerned about heart disease, garlic has been shown to significantly reduce high blood pressure. Hearts just love garlic!
  2. Cashews.
    If you’re in need of an iron-rich punch, cashews are the snack for you. These little nuts contain zinc as well, another immune system booster! As if you needed another reason to munch on cashews, they also contain magnesium which is linked to improving memory - and hey, we all know how frustrating it is to forget where the car is parked.
  3. Salmon.
    We just love this oily, flaky fish! It’s rich and flavorful, and also full of fats (which is good since they aren’t the enemy any more). The omega-3 fatty acids found in salmon can slow plaque buildup inside blood vessels, which means a very happy and healthy cardiovascular system.

    Try this simple Broiled True Lemon Pepper Salmon recipe for dinner, or this light salmon salad recipe to bring to work for lunch! Not a fan of fish? Supplementing with capsules will work instead.
  4. Honey.
    We know we keep harking on how bad sugar is for you, however honey (in moderation) can actually make a positive impact on your health. Try adding some honey to your tea for an extra boost of antioxidants and energy. Studies have also shown that consuming honey that’s local to your area can help reduce seasonal allergies. Isn’t that sweet?
  5. Spinach.
    We know kale is the hot new thing, but spinach is the way to rock your world, old-school style. This leafy green is a great source of all kinds of vitamins and nutrients: vitamin K, vitamin E, folate, copper, potassium, magnesium - the list goes on! These are linked to everything from managing diabetes, to reducing the risk of cancer. You can’t beat that. If you have trouble getting enough of those leafy greens in each day, try adding a handful of spinach to your smoothie in the morning!

​​Quantity doesn’t always win over quality, so when altering your diet remember to work towards finding the right balance for you.
Like these suggestions? You may want to check out some surprising health foods that aren’t actually very healthy!

[Credit: “How 11 Superfoods Will Improve Your Life (And Help You Live Longer).” Mental Floss.]



How to Become a Morning Person

October 25, 2016

How to Become a Morning Person

When that alarm starts buzzing at 6:00 a.m., we know how tempting it can be to just hit snooze and bury yourself back under the covers! Now that the days are getting shorter, the longer nights (and darker mornings) seem to keep calling us back to dreamland.

You may grumble at that co-worker that always seems to be in a cheerful mood first thing in the morning, but making a few small changes can get you on their same happy wavelength. Pretty soon you’ll be rising more easily each day and getting half of your to-do list accomplished before lunch time!

Here are some simple things you can start doing in order to become a morning person:

Get plenty of sleep.
This sounds really obvious, but the later you hit the pillow the longer you’ll want to stay there! If you have trouble falling asleep, try creating a nighttime ritual - brush your teeth, turn off electronics, write in a journal, and start winding down. Your brain will start getting the signal that it’s time for bed, and you’ll sleep more soundly for a better morning.

Work your way up (to waking up).
If you want to get up at 7 a.m., set the alarm for 6:40 and allow a couple of hits on that snooze bar. Little by little, move the time forward in 5-minute increments until you don’t need the snooze anymore at all.

Let the sun shine!
Leeeeeeettt the sun shine in! Light is what helps to wake us naturally from sleeping, which is why it’s easier to snooze for longer in a dark room. One simple solution is to leave one of your drapes open during the night so that the sun can work as a gentle and natural alarm clock.

Hold yourself accountable - with a buddy.
Have a friend that also struggles with getting up early, but that also wants to get healthy? Work together! Set a time to meet at the park each morning for a walk. If you know you’re meeting someone, you’ll be more likely to keep your promise. Bonus points for starting your day with some exercise as well.

Pound some water!
While most people reach for coffee, it turns out that drinking a big glass of water can do even more good. During sleep, our bodies are naturally fasting from water. Giving cells a jump-start of hydration will perk up every inch of your body! BONUS TIP: Refrigerate some bottles of water pre-spiked with True Lemon Raspberry Lemonade. You’ll be more tempted to get out of bed and drink up when a tasty and hydrating drink is ready to go!

Prep for breakfast.
We all know it’s the most important meal of the day, but what if upon opening the fridge we don’t find anything appealing? Spend a little time on Sunday night preparing some easy breakfasts for your week. Pre-portion your oatmeal in small jars, make some hard-boiled eggs that are ready to grab, or even make some breakfast burritos wrapped in foil for the freezer that you can pop in the oven. Having breakfast ready to go will not only ensure you reach for something healthy, but also give you the energy to start your day on the right foot.

Give yourself a little extra.
Starting the day with high stress (and rushing to get out the door) only sets us up for a tired slump the moment we get to work. Instead, give yourself an extra 10-20 minutes of wiggle room when you’re setting the alarm. Use that time to read the newspaper, catch up on social media, do some easy morning stretching, or have a quick meditation session. Use it however you like, but just don’t use it for extra snooze time!

When creating any new healthy habit, it’s important to be patient with yourself. These changes don’t happen overnight, but with a little effort and planning you can gradually start seeing positive results. Soon you’ll be proud to call yourself a morning person!

Ready to take on the new season? We’ve got some simple tips to keep you healthy and happy this fall!

[Credit: Schwecherl, Laura. “Hey Sleepyhead! How to Become a Morning Person.” Shape Magazine.]



We’re Built To Move! The Dangers of Sitting All Day.

October 20, 2016

We're built to move! The dangers of sitting all day.

It’s pretty likely that you’ve heard about the dangers of leading a sedentary lifestyle. A 2008 Vanderbilt University Study of 6,300 people estimated that the average American spends 55% of waking time (about 7.7 hours per day) in sedentary behaviors such as sitting. From the commute to and from work sitting in the car, to sitting all day at work, to sitting and watching television to relax when we get home - it’s no wonder we’re risking our health!

It’s interesting how far we’ve moved away from the way we used to live. Not only did we evolve to handle stress in a different way than we do now, but we also used to spend a large portion of our lives walking, running, and moving around. Our modern lives (just in the past 100 years) entail sitting for almost half of the day - and that doesn’t even count sleeping!

Finding ways to work in just two additional hours of moving around or standing each day has been shown to reduce BMI, and decrease blood pressure and cholesterol levels. Making that time to get up and move around can increase muscle tone, improve posture and circulation, and help burn more calories throughout the day.

Humans are built to move, not stay stationary for long periods of time. When we aren’t burning calories (using energy), our bodies store fat in order to save up that energy for later. But all that excess fat only makes it harder to get up out of that chair!

Here are some ways to increase your standing and moving each day:

  • Anytime you get a phone call, stand up to talk.
  • Set a timer to go off every hour during your work day. When it rings, get up and walk around the office. Even if it’s just down the hall and back to your desk!
  • See if your employer will provide you with a standing desk. If not, get creative and build your own!
  • If you use public transportation to commute, stand instead of sitting.
  • Live relatively close to the office? Try biking to work instead of driving.
  • Drink more water! It’ll keep you hydrated, but also increase the number of times you have to get up from your desk and walk to the bathroom.
  • Download an app to track your steps each day, and try to increase your number every week.
  • Take the stairs rather than the elevator whenever possible.
  • Create a workout challenge in your workplace, and build healthy competition with your colleagues!
  • Plan out ways to incorporate more movement into your daily life, rather than just during your workout.

Being aware of your sitting habits and coming up with creative ways to move more each day has been proven to do wonders for health!

What are your favorite ways to get moving each day?

[Credit: Fawcett, Kirstin. “Infographic: How Sitting Down Harms Our Health.” Mental Floss.]
[Credit: Park, Alice. “Sitting is Killing You.” Time.]



Top 5 Productivity Tips | Work Smarter Not Harder

October 18, 2016

Top 5 Productivity Tips Work Smarter Not Harder

In this technologically-advanced age, we’re constantly bombarded with distractions. Not only are we trying to juggle a busy workload, but also our social lives, email replies, relaxing time, family functions - the list goes on! It’s easy to keep adding things to that “to-do” list, but often more difficult to cross things off.

We have some proven tips to help maximize your productivity every day!

  1. Prepare for tomorrow today.
    When you’re rushing to get out the door in the morning, it’s likely that something may get forgotten. Before you go to bed, set yourself up for success! Make a healthy lunch, choose your work clothes, and set out the gym bag. You’ll be reassured to be hitting the pillow at night already ten steps ahead for the next day.
  2. Get up early.
    We know that this can be difficult for some, however people that rise early are often more productive. They have more time to clear their heads, and can take the time to mentally prepare for the day and check some items off their to-do list. Also, getting into work a little earlier than everyone else means you’ve knocked out half your emails before your co-workers have even gotten their coffee. Not a morning person? We can help you with that.
  3. Make an organized and comprehensive to-do list.
    We no longer have to leave the handwritten checklist on the fridge! There are very helpful (entirely free) apps that you can add to your phone to stay on track, with handy reminders built right in. Setting up a list and checking things off as you go will help to alleviate stress, and make you feel more productive. Arrange the list in order of urgency to help stay on top of the important stuff. You may find these apps helpful for staying healthy too!
  4. Make the most of your commute!
    Who says that the drive to and from work has to be the most tedious part of your day? Queue up some educational podcasts, or listen to an audio book. Not only will your drive be more interesting, but you may learn something new! Maybe even consider biking to the office instead of driving, and use your commute for exercise instead.
  5. Take a break.
    You may think that working through your breaks will increase productivity, but that just isn’t the case. It’s important to give yourself breaks throughout the day to restore your mind and de-stress. Try getting outside and doing 5-10 minutes of meditation, maybe go for a short run, have a snack (away from your desk), or search some healthy recipes for dinner. We’ve evolved to balance high stress with periods of rest, so this is a naturally healthy way to boost your productivity, and attack your workload.

Ready to take on your week? Let us know what strategies you use to be your most productive self!

Looking for more? Here are some simple solutions for leading a happier and healthier life.



Trick or Treat | Tips for a Healthy Halloween!

October 13, 2016

Trick or Treat - Tips for a Healthy Halloween

You’ve finally got your healthy habits back on track, you’re feeling great, and then you realize the sugary temptations you’ve been working so hard to resist are right in front of your face: it’s HALLOWEEN!

Those tiny pre-wrapped candy bars are popping up in bowls all around the workplace, and they even take over an entire aisle at the grocery store. It’s hard enough to resist the temptation on a regular day, but now you’re expected to buy bags of sweets and give them away!?

Don’t scream! We have some Halloween health tips to help you enjoy the fun of the season without getting scared.

Put off buying candy until the day of Trick-or-Treating.
If you have candy sitting around in your house the week before, you’ll be more tempted to break into the stash before the holiday. Also, it’s better to buy a little less to avoid leftovers - you don’t want that extra bag sitting around calling your name!

Choose candy you don’t like.
Some kids love licorice, but you might not! There’s no better way to resist dipping into the candy bowl than if it’s full of a candy that’s not your favorite.

Try purchasing non-candy items instead.
Who says Halloween is just about sugar? Maybe this year, try purchasing inedible things to hand out. Some ideas: bouncy balls, spider rings, bubbles, stickers, pencils, glow sticks, or crayons. And really, kids are probably better off without the extra sugar anyway!

Hand out True Citrus!
Our products come in perfectly pre-portioned packages, they’re sweetened naturally with Stevia, and they’re a healthy alternative to sugary candy bars. You won’t need to worry about resisting temptation if you choose to hand these out!

Give out snacks, not sweets.
Another idea is to hand out packets of dried fruit, trail mix, microwaveable popcorn, or peanut butter. They might not be the most favorite prizes for the kiddos, but you can feel good about what you’re handing out - and even save the leftovers for your next snack time!

Get dark chocolate squares.
Sometimes, we must give in to our cravings. Choosing healthier substitutes will satisfy you without getting thrown completely off track. To the kids, chocolate is chocolate, but you’ll know that there are more health benefits to eating a simple square of dark chocolate in place of that 3 Musketeers candy bar!

What are your tricks (or treats) for resisting temptation during Halloween? What is your favorite healthy alternative to candy? Let us know in the comments!

Happy Halloween!

[Credit: Wellingon, Chrissy. “Nutrition Tips for a Healthy Halloween.”]



You’re Sweet Enough: Tips for Cutting Back on Sugar

October 10, 2016

You're Sweet Enough: Tips for Cutting Back on Sugar

It seems that every autumn holiday can be somehow associated with sweets, from candy at Halloween, to challah at Yom Kippur, to pumpkin pie at Thanksgiving!

With all the recent news regarding the problems with consuming too much sugar, finding a way to make healthier substitutes can do a world of good. Often, we crave sugar the more we consume it - what a terrible loop to get caught in! So how to fix it?

We’ve got your tips for cutting back on sugar, without cutting back on the flavors you love!

Start by cleaning house.
Remove any sugary temptations at home or work, and keep them out of sight (and out of mind). Yes, that means no more stocking up on Halloween candy or keeping a sweet stash nearby. Although we can’t always know when we’ll be tempted by sugar, it’s important to take control of the environments where we can. If you don’t have it in the house, you won’t eat it!

Have a backup plan.
Can’t do anything but daydream about eating chocolate? Figure out a distraction! Most cravings take about 15 minutes to subside, so stick it out. Even though it may seem like an eternity that’s all the time you’ll actually need to get your mind off of it! Lace up and go for a jog, call your mom (you’re probably overdue for that anyway), or set a timer and meditate. Being prepared ahead of time will make a huge difference, especially if you’re putting a healthy habit in place of an unhealthy one.

Substitute with fruit!
Use applesauce or mashed bananas to compensate for the sugar in baked goods. Try frozen grapes or homemade popsicles for a quick and naturally sweet treat instead of ice cream. Although fruit does contain sugar, it also contains high amounts of fiber and other nutrients. Just remember since you’re trying to cut back, stick to only 1-2 servings per day.

Boost your serotonin.
Also known as the “happiness hormone”, serotonin can be raised through a balanced diet, a diverse exercise routine, and a good sleep schedule. Studies have shown that having healthy levels of this hormone will help reduce your cravings for sweet treats.

Sprinkle with cinnamon!
Cinnamon helps with regulating blood sugar through digestion (an added bonus), supports the immune system, and increases circulation. It also tastes delicious with coffee or tea, or sprinkled on top of toast! The aromatic, and sweetly spicy flavor is a worthy substitute.

Try Stevia.
This all-natural sweetener doesn’t raise blood sugar levels, and is 300 times sweeter than sugar so you don’t need nearly as much to satisfy your cravings. True Lemon Original Lemonade is made with Stevia, so you can enjoy a satisfying beverage without all the added sugar.

Boost your water intake.
Many times we think we’re hungry, when really we’re just craving water! Staying hydrated is not only an important component of good health, but it’s also a great way to curb sugar cravings. Add True Lime to your water for an extra kick of flavor, and as the months begin to get cooler sip on green tea.

What is your plan for resisting sugar temptations during the holidays? Let us know your ideas in the comments!

[Credit: Body Ecology. “10 Secrets for Ending Your Sugar Cravings for Good.”]
[Credit: Richards, Sarah Elizabeth. “Are You Addicted to Sugar? Here’s How to Break the Cycle.” Daily Burn.]
[Credit: Schwecherl, Laura. “30 Sugar Substitutes for Any and Every Possible Situation.” Greatist.]



Anxiety | Why We Worry and How To Fix It!

October 6, 2016

Anxiety Why We Worry and How to Fix It

Where does anxiety come from, and why does it seem to constantly be a part of our lives? It seems like a series of daily tasks shouldn’t affect our emotional well-being and mood, but they most certainly do. It’s never as simple as it seems!

Here is an example: think about a bear in the forest. That bear is thinking about immediate issues, like avoiding hunters, seeking shelter in a storm, or finding food. However as humans, we tend to worry more about problems in our future.

While a bear is walking through the woods and thinking, “I’m going to find fresh water to drink,” we are thinking, “Will this water make me sick? What errands do I need to run tomorrow? Speaking of errands, do I have enough money in my bank account? Am I on the right path towards happiness in my life?”

These kinds of worries are what cause anxiety and stress in our lives. Our brains simply weren’t designed to solve the unknown problems of the future!

Within the last 100 years we’ve gone from a very simple way of life to a much more complicated system. We now have cars, television, computers, internet, smartphones, Snapchat, Justin Bieber, and everything in between! All the things that we encounter in our lives today have come about within a very short time frame.

In the scope of evolution, 100 years is just a blip in time. It took us thousands of years to evolve into hunting, gathering, and eventually farming humans. Therefore our brains are still using the same processes from thousands of years ago.

Stress used to be a helpful emotion, as it helped us fix whatever immediate problem we were faced with. You see a lion, you feel stressed, you run away, the stress is relieved. You haven’t had enough water, you feel stressed since you’re dehydrated, you find water to drink, your stress is relieved.

Anxiety and stress were emotions that helped keep us safe by forcing us into making quick decisions for quick results. It was a short-term solution, so experiencing it in those small bursts didn’t cause a problem. Now that we live in a long-term environment where we think about the problems of our future, we are in constant stress and worry - an issue we never had before.

So where do we go from here?

We live in a world of uncertainty. There is no guarantee that taking big risks will work out, or that we’ll land that high-paying job, or that we’ll find our soulmate. So how do we survive and thrive in an environment where worry and anxiety is around every turn?

One way to help reduce your stress and worry is to create a form of measurement.
If you’re tracking your goals (such as weight loss, retirement savings, job pursuits, etc.), it will give you small milestone rewards rather than only seeing the big end goal that’s farther down the road. This will help take away some uncertainty about the situation, and help reduce your anxiety about it.

Change what you worry about.
Rather than stress yourself out about that big presentation, worry about the small preparations you’re doing each day to get there. Instead of stressing about how you have 10 more pounds to lose before your wedding, worry about how you’ll build a healthy meal for dinner tonight.

Focus on improving yourself now.
Making healthy substitutes today, will lead to a longer and healthier future. Getting up and meditating each morning will increase your well-being, and help you better address stressful situations down the road. See a pattern?

Making small decisions each day will help reduce anxiety by creating immediate results for things that may be future worries down the road. Instead of only seeing the big problems, focus on what you can do today to make your life better in smaller (more rewarding) increments. Measure your success, and keep moving forward!

[Credit: Clear, James. “What is Anxiety: Why We Worry and What To Do About It.” Greatist.]



Scientifically Backed Evidence for Personalized Nutrition

October 3, 2016

Scientifically Backed Evidence for Personalized Nutrition

So many people are sure that their way of eating is best - from veganism, to paleo, to gluten-free. But is one type of diet really better than another? The answer may surprise you!

A recent study from Newcastle University has shown that a more personalized approach to diet and nutrition is a better way to go. Here are some of the key highlights:

Eat 5 portions of fruits and vegetables per day? Or not!
The basis of personalized nutrition is finding the balance that works best for you. Some people may need less sugar, therefore less fruit in their diets and more vegetables. Some may need more iron and vitamin B12, and therefore should incorporate more meat into their diets. Others may have sensitivities to certain foods that throw their entire systems out of whack.

Think about when you’ve eaten certain meals in the past that have upset your stomach. They were probably cooked just fine, and everyone else at the table seemed okay! However, your body was thrown out of balance for some reason. It’s similar to allergies as well - some people react to pet dander or certain pollens that you may not be affected by. Our bodies all respond to outside factors very differently!

People who focus on personalized nutrition are healthier.
In the Newcastle study, 80% of participants had significantly bigger improvements in their eating patterns than the control group. Even though each person had a specific set of guidelines that differed from others in the study, they individually had an outcome of better health!

The takeaway.
Health is not a one-size-fits-all equation. Although we’re all human, our bodies have very different nutritional needs. Customizing our diets is the optimal way to continue supporting our bodies well into old age!

Your doctor, a licensed dietitian, or a trusted nutritionist can help you get on the right path. There are also some online resources for personal nutrition that can assist you from the comfort of your own home! Amazing how helpful technology can be in our lives, eh?

Getting professional advice is the best way to get started on the right foot, and get on your way to a custom health plan that is personalized to fit your needs.

Ready to get started? Jump start your new health routine with a cleanse!

[Credit: Newcastle University. "Personalized nutrition is better than a 'one size fits all' approach in improving diets." ScienceDaily. ScienceDaily, 16 August 2016.]



Apple Cider Vinegar: Best Thing Ever, or Bunk?

September 29, 2016

Apple Cider Vinegar - Best thing ever or bunk

You’ve probably heard some of the miracle claims of adding Apple Cider Vinegar to your health routine, such as treating diabetes, whitening teeth, fighting acne, and everything in between. But what are the scientifically-backed facts about what ACV can do to benefit your health?

Since there are so many health claims, we thought we’d address some that science has actually backed about this mysterious (and pretty amazing) vinegar.

It helps to balance blood sugar.
You know that feeling that you get a little while after eating a lot of sugar or refined carbohydrates? Your energy levels crash, your ability to focus on work deteriorates, and you end up reaching for more sugar to satiate the craving. This is what happens when your blood sugar levels spike, then come crashing back down to earth.

Anti-glycemic properties found in ACV could help keep those spikes more even keel when consumed before a meal, according to some studies. This could be great news for people with diabetes, although researchers are still working on nailing down the particulars in understanding it.

It can help fight bacteria.
Since vinegar has antimicrobial properties, it’s been used as a natural way to combat infections for thousands of years. Because vinegar is so acidic, it shouldn’t be used directly on skin as it can cause more irritation. However, diluted solutions could be beneficial as long as used with caution. Start with a ratio of 1 tablespoon of ACV to 2 cups of warm water and go from there. And it is never recommended to gargle with ACV, even with a sore throat. Tea is much better for soothing that!

It can soothe a tummy ache.
If you’re feeling some indigestion or heartburn after a meal, ACV is a natural way that can help soothe an aching belly. The vinegar can help with neutralizing the acids in your stomach naturally. Try a combination of 1 tbsp ACV, a packet of True Lemon, and 1 tbsp honey with warm water.

When it comes to apple cider vinegar, the best rule is to start in small doses. Although it seems like many success stories come from personal experiences, science has yet to back up most of them - so as always, take those claims with a grain of salt. Proceed with caution, and use common sense!

Ready to get cleansing, and get healthy? Get started here!

[Credit: Taylor, MaryGrace. “What Apple Cider Vinegar Truly Can (and Can’t) do for your health.” Mental Floss.]

[Credit: Andrews, Jennifer. “Apple Cider Vinegar for an Upset Stomach.” Livestrong.]



6 Simple Ways to Prepare for a Healthy Fall

September 27, 2016

6 Simple Ways to Prepare for a Healthy Fall

The air is beginning to carry that familiar chill, and you’ve probably already started reaching for a warm and comforting sweater. The leaves are falling, and people are already beginning to discuss their costume ideas for Halloween. Autumn is here!

When on the cusp of a new season, checking in on our personal health can do wonders of good. This is the time of year when our daily habits begin to change. Activity levels drop due to the cooler weather, and we begin to indulge in some of our favorite comfort foods. Preparing yourself for fall is a great way to stay ahead of the game.

We’ve got 6 helpful tips to get you started!

Boost your vitamin D.
Since we absorb vitamin D through our skin from exposure to the sun, it’s natural that our levels will drop as the days grow shorter. Vitamin D plays a vital role in calcium absorption and immune system function, so supplementing can help prepare your body for the upcoming season.

Stop by your local farmer’s market.
Not only is this a great way to support your community, but it’s also the perfect place to load up on seasonal fruits and veggies. Fall is harvest time, so you’ll be thrilled with the variety of unique foods to add to your dinner table. Buying produce that’s in season will also ensure that they retain as much nutrition as possible - an added bonus!

Do some fall cleaning!
Go through your closet and donate some clothes, box up your summer sandals for storage, and make room for winter coats. Clean out the fridge and make room for all the healthy stuff, or even get started with a cleanse! If you haven’t rearranged in a while, try moving things around in your current space. These projects are an easy way to refresh your home for the new season.

Get outside.
It’s getting easier to make excuses for staying indoors and snuggle under a blanket, but this is a great time of year to boost your activity level (and your mood)! Go for a fall bike ride where you know the leaves are changing, find a corn maze, or start up a tag football game in the park.

Drink more water.
The summer sun isn’t blazing overhead, but it’s still important to be sure you’re getting enough water. Every system in our body depends on adequate amounts of water to function properly. It also helps in supporting the immune system - an easy way to prevent getting a cold! Here are some great reasons to stay hydrated with True Citrus.

Take time for yourself.
This time of year it’s a big line of holidays in a row, starting with Halloween, then Thanksgiving, and suddenly it’s Christmas again! Before you know it you’ll be busier than ever, so now is a great time to start healthy practices for managing your stress. Whether it’s taking the time to read a book with a cup of tea, or taking five minutes out of your day to start meditating, preparing yourself early will help you from getting overwhelmed down the road.

The start of autumn should bring with it new beginnings, and positive changes. Supporting your mental and physical health is a wonderful way to embrace the season!

Happy fall!



Eat This Not That: Healthier Substitutes for Your Cravings

September 22, 2016

Eat This Not That Healthier Substitutes for Your Cravings

There are so many fad diets and health crazes out there, it can be difficult to filter through all that information and find out what’s actually going to work for you. The truth is, no matter how much determination we have to get healthy we’re still going to have our “off” days. Hey, we’re still human - we’re going to crave those savory, melty, chocolatey, or deep-fried foods!

But there is a better way! Making some simple substitutions will not only help you stay on the right track, but even keep you from feeling like you’re missing out.

Here are healthier substitutes for some common cravings:

Coconut oil, instead of butter
Do you love butter slathered on your toast in the morning? Try using coconut oil instead! The coconut flavor is actually relatively light, and if you sprinkle it with a little bit of salt you’ll hardly tell the difference. Coconut oil is an excellent source of energy, and has been linked to skin health, brain health, and good digestion.

Dark chocolate, instead of milk chocolate
Often milk chocolate is much higher in sugar content and other ingredients, and dark chocolate is a more pure (and more healthy) form. Dark chocolate is also full of antioxidants, and will satisfy that sweet tooth in a way you can feel much better about.

Kale chips, instead of potato chips
If you’re craving a salty and crunchy snack, kale chips are a yummy and super easy to make alternative. Tear fresh kale into pieces, spread on a cookie sheet, spray with oil, and season with salt and pepper. Place in the oven at 350 degrees for about 5 minutes, or until desired crispiness.

Matcha green tea, instead of coffee
If you feel like you need coffee in the morning, it might be time to try cutting back. When your body begins to depend on something (such as caffeine) to get going, it will start needing more and more in order for it to actually take effect. Green tea is a powerful antioxidant, but still contains some caffeine to feed that craving first thing in the morning. Check out all of these reasons why tea is such a great change to your daily routine!

True Citrus, instead of soda
If you’re constantly tempted by the soda machine at work, you’re probably craving the sugary-sweet flavor and quick kick of energy. However all that sugar is pretty darn terrible for you, and there are better ways to get the flavors you crave! Try these delicious True Citrus drink mixes to satiate those tastebuds without sacrificing your health.

Tortilla pizza, instead of ordering delivery
Sometimes after a long day, pizza is the only thing you want to eat. Just because you don’t see the nutritional information on that delivery box, doesn’t mean the absurd number of calories aren’t there. If you’re crazy about pizza, try making it at home instead on a whole-wheat tortilla! You’ll save money, and you can eat the whole thing by yourself without feeling the guilt. Try topping it with tomato sauce, shredded cheese, fresh spinach, and sliced mushrooms. The crust will be thin and crispy and absolutely scrumptious.

Greek yogurt, instead of ice cream
We know, it’s totally not the same as a pint of Ben and Jerry’s. But trust us - it will happily satisfy you, especially since it’s higher in protein and calcium and much lower in calories! Try drizzling with some honey, and a handful of berries. You may love this alternative more than you think!

Ready to get on track, and hold yourself accountable? Try using one of these health apps to get started.

What are your favorite healthy substitutes for your most tempting cravings? Share them with us in the comments below!

[Credit: Gunnars, Kris. “Why is Coconut Oil Good for You? A Healthy Oil for Cooking.” Authority Nutrition.]
[Credit: Abramowitz, Jordan. “17 Healthy Substitutes for Every Not-So-Healthy Craving.” Spoon University.]



Common Running Mistakes: Fixed!

September 20, 2016

Common Running Mistakes Fixed

Good for you for lacing up those running shoes and hitting the pavement! Jogging is a great (and inexpensive) way to get exercise, but it’s good to have some basics nailed down before you get going.

When you have good technique it will help you feel more comfortable while running, and help to prevent injury.

Here are our tips for fixing some common running mistakes:

Upgrade your running shoes.
If you have old shoes or if your feet often hurt after you’ve completed a run, it may be time to find a replacement pair. Look at the soles of your old shoes to see if the tread is significantly worn. You may require more padding and support. Also, if your feet hurt your shoes could be too small. It’s often recommended that you purchase shoes a half- to full-size larger than usual to compensate for the extra pressure on your feet while running.

Focus on your breathing.
It seems simple, but it’s often something to which we don’t pay much attention. Finding a rhythm to your breath will help you run better, and possibly even farther. Try breathing in for two steps, then exhale the next two, and continue in rhythm. Want to work on some breathing exercises outside of your run? Check out these tips!

Keep your chin up.
When people first start running, they often look at their feet to make sure they’re doing everything correctly. However when you look down, you sacrifice your posture and alignment causing stress on your neck and spine. Trust your coordination, and focus your gaze straight ahead.

Although running is a great workout, it shouldn’t be the end-all-be-all of your routine. Strength training is an important way to support those muscles, and help prevent injury. You’ll probably notice more spring in your step when you start building muscle, and it will lead to more endurance down the road!

Check your stride.
You shouldn’t be sprinting down the road with a long stride in order to propel yourself forward. It’s a common mistake for beginners, as this seems like a good way to get going quickly. However if your stride it too wide, it causes a bigger shock to your legs and can lead to injury. Keep your stride shorter, and remember to pace yourself.

Drink more water!
Many people sacrifice drinking water while running, as they believe that it will lead to cramping or that sloshing feeling in their stomachs. If you sip slowly as you go it will prevent dehydration, and will give your body the power it needs to go the extra mile. Adding a little flavoring to your water will encourage you to keep sipping!

Warm up those muscles.
Don’t just stand and stretch, really move those muscles to get them going! Doing some dynamic stretching with lunges and mini-jumps will do much more than just standing still and stretching. Also, resist the urge to just plop down on the couch after your run. Stretch well post-workout as you’ll be at a much lower risk of injury at that point.

Start small.
You shouldn’t be knocking out a 5-mile run your first week out. The best way to get your distance up is to start small. Alternating a couple of minutes of walking with a couple of minutes of running will help build your endurance slowly, and prevent burnout. Using an app to track your progress can also be beneficial so that you can see how far you’ve come!

Following these tips will help you get started on the right foot, and keep you going well into the future!

Running not your thing? Try biking instead!

[Credit: Lawler, Moriya. “14 Things You’re Probably Doing Wrong on Your Run.” Greatist.]



Simple Solutions for a Happier and Healthier Life

September 17, 2016

Simple Solutions for a Happier and Healthier Life

At the beginning of the year, we set some high expectations for ourselves. We were going to get up every morning for a jog before work, stop being stressed, always eat fruit instead of cake, and be the very best we could be!

Now that we’ve reached the final quarter of the year, we’re beginning to realize that things haven’t quite played out the way we planned. Hey, we’re human - we have high hopes and lofty goals for ourselves! Even if we don’t reach those goals we can still make changes towards living happier and healthier lives.

So why not give some of these a try, starting today?

Get moving.
Whether you take the stairs instead of the elevator, or decide to start using exercise as a way of getting around, finding new and fun ways to get moving will make a huge impact on your life. You may find bike commuting as a great way to de-stress before and after work, or join an adult kickball league! Either way, shaking up the monotony will create a positive impact on your overall outlook.

Make your bed every morning.
If you don’t already do this, try adding it to your morning routine. You’ll start the day feeling more productive, and your room will look cleaner and more organized. It’s an easy way to get your day started right!

Be silent.
We live in a culture that is in constant need of entertainment. We always have a TV show to watch, or music to listen to, and it’s becoming more and more difficult to find a quiet space for our thoughts. Shutting off our phones and other distractions for even just short durations can be wonderful for re-focusing on our current state of being. You can even try meditation!

Start a gratitude journal.
It may sound a little cheesy, but writing down what you feel grateful for in your life will have a big effect on your overall wellbeing. Even just writing a couple of sentences each night will help you put the attention on all the good in your life, and not worry so much about the bad.

Build your community.
Sometimes we get so wrapped up in our own lives that we forget how much good we can do by helping others in need. Giving back to your community and building relationships with your neighbors will not only make you feel more grounded in your life, but create a happier atmosphere for everyone around you!

Drink more water!
You’ll boost your metabolism, clear up your skin, keep your immune system healthy, aid in digestion, balance your hormones, and increase brain function. If that’s not a way to get happier, we don’t know what is! Using True Citrus is a great way to encourage yourself to reach for that water, and stay hydrated all day long.

Play with a pet.
Hanging out with a furry friend is a sure-fire way to uplift your mood and lower stress. Don’t have a pet of your own? Offer to dog sit for a friend for the day, or head to a shelter to cuddle with some kittens.

Find your own balance.
Good health isn’t an overarching set of rules that works exactly the same for everyone. Finding the diet and exercise routine that works for you is a big step towards living more healthfully. The key to being happier and healthier is creating the balance that works best for you!

Ready to start improving your life? Here are even more tips that will help you be less stressed and more optimistic.

How do you work towards having a healthier life every day? Share your ideas in the comments!



5 High-Energy Snacks that will Boost Productivity

September 13, 2016

5 High-Energy Snacks that will Boost Productivity

We’ve all felt it - that sleepiness that seems to always descend around 3 o’clock in the afternoon. It usually means it’s time for a coffee break, or sneaking outside the office for a quick nap in your car. But there must be a better way!

Any time you go longer than about four hours without eating, energy levels will droop along with your eyelids. That sugary coffee drink might get you through the next 30 minutes or so, but you’ll be starving again by the next mealtime and probably end up overindulging.

Choosing nutrient-dense low-sugar snacks will ensure that your body has the fuel it needs to keep your mind alert, and your tummy satisfied until you’re ready for dinner!

Meat and Cheese Roll-ups
This is a quick high-energy snack that’s super tasty (and without all the carbs)! Use thinly sliced turkey or ham, and roll up with a slice of provolone or swiss cheese. For an added kick of flavor, dollop on some dijon mustard. Just one or two of these will get you over the afternoon slump!

Basil Quinoa Salad
A great recipe that you can make ahead of time, and portion throughout the week. This snack is packed full of slow-burning protein (eight grams per cup) and the fresh ingredients will perk up your tastebuds! Quinoa also contains all nine essential amino acids, and is a great source of iron. Can’t beat that for a healthy pick-me-up!

Nut Butter with Almost Anything
The beauty of nut butter is that it’s full of good protein AND healthy fats - the slowest burning of all energy sources. Try cashew butter with apple slices, almond butter with a banana, or peanut butter on celery! There are so many combinations, you won’t get bored (or hungry later).

Hard-Boiled Eggs
Another great snack you can make all at once before starting your week, eggs are easy to bring along AND amazing for an energy boost. Our favorite ways to enjoy this snack are: drizzled with hot sauce, with a few slices of fresh tomato or avocado, or mashed into an egg salad.

Water Enhancers
Seemingly not an actual “snack”, however drinking plenty of water throughout the day will help curb your appetite and give your cells a hydrating boost of energy. Often we confuse thirst for hunger, so boosting the palpability of water will only make drinking up even easier. True Citrus makes plenty of flavors, from peach lemonade to watermelon aqua fresca! You’ll never get tired of reaching for that water bottle with these tasty flavors.

With these simple high-energy snack ideas, you’ll be ready to take on the second half of your day as readily as the first! You’ll be on your way to a more healthy and energetic life.

Craving even more ideas? Try out some of these amazing proteins (that aren’t chicken) for health and weight loss.

[Credit: Duron, Alexandra. “21 Healthy and Portable Energy-Boosting Snacks.” Greatist.]



The 6 Big Bonuses of Weight Training

September 9, 2016

The 6 Big Bonuses of Weight Training

There are many women out there that believe that cardiovascular activities (such as running, using the elliptical machine, cycling) are the best for weight loss. Many studies are now showing that strength training is actually the most ideal ways to boost your overall health and fitness.

Women often are afraid of hitting the weight room at the gym for a couple of reasons: They don’t want to bulk up, and they’re intimidated by men that are more likely to be in there.

These are some important reasons to overcome those fears, and start lifting!

Bulk is a myth.
Body-builders aside, achieving that kind of muscle size is really difficult - which is why those women work so hard at it. Often it takes extra supplements, steroids, and even testosterone to build that kind of bulk!

Blast that fat.
Weight training actually causes your body to burn fat more efficiently when at rest. This means that when you’re sitting on the couch after pumping iron, your body is actually burning more fat than it would if you didn’t have the muscle. In contrast to the myth above about building bulk, you’ll actually be more efficient about losing inches. The number on the scale may not budge as much (since muscle weighs more than fat), but the way your clothes fit will show that it’s working!

Boot the boys.
Women have just as much of a right to be in the weight room as men do! If you’re feeling intimidated, ask a trainer for some basic tips on how to use the machines, or even watch some YouTube videos to give you the lowdown for beginners. Hold your head high and go into that weight room with confidence.

Build those bones.
Because weight-lifting causes your muscles to pull on your bones, it actually helps build their strength. This is vital in increasing bone density and growth, and preventing osteoporosis down the road.

Boost your mood.
Any kind of exercise is proven to release endorphins - chemicals in your brain that when released increases happiness and feelings of euphoria. Not only is it a great way to reduce stress and improve your mental state, but realizing you can up the dumbbell weight as you get stronger will keep you motivated!

Be fabulous!
You won’t only lose inches and shed excess fat, but lifting weights helps improve posture, coordination, and balance. You’ll walk taller, feel stronger, and boost your happiness - how’s that for confidence?

Need a little extra motivation? Here are some great apps to get you on the right track!
For more information, check out this article about why the weights can’t wait!



Top 5 Health and Weight Loss Apps!

September 7, 2016

Top 5 Health and Weight Loss Apps

Whether you’re trying to lose weight or simply get healthier, utilizing an app on your smartphone to support your goals can be very helpful. They’re also great tools in keeping yourself accountable and on track, as well as seeing how far you’ve come!

These are our top 5 health and weight loss apps to keep you motivated:

Lose it
Cost: FREE
Compatibility: iPhone and Android

This is a comprehensive all-encompassing weight loss app that is super easy to use. It helps you set goals, and create your own daily calorie allotments. If you want to eat more calories during the day, the app sets up how to counteract them with more exercise! It includes recipes, meal plans, a barcode scanner for entering product information, exercise log, sleep goals, milestones, graphs, and progress tracking. It also has a HUGE online community for extra support whenever you need it!

Cost: Varies by goals
Compatibility: iPhone and Android

Who doesn’t love earning a real financial reward for good health? Every week you set a personal goal for healthy eating and exercise, then put up how much money you’re willing to risk if you don’t reach your goals. It’s pretty simple: If you meet your goal, you earn cash - fall short, and you lose the money. What you earn comes from other users that don’t reach their weekly goals. This is a great app for people that struggle with holding themselves accountable!

Cost: FREE
Compatibility: iPhone and Android

Fooducate is great for health goals, not just weight loss. It helps you look at actual nutritional value of food, rather than just the calorie content. You scan a food item and the app will “grade” it on how good or bad the food choice is for your health! It’s a simple way to get the nutritional info you need immediately to make good decisions.

Water Drink Reminder
Cost: FREE
Compatibility: Andriod

This is a great app for reminding you to drink enough water every day - something we’re very passionate about at True Citrus! Just enter your current weight, and the app determines how much you need. It even reminds you when it’s time to drink again - how awesome is that? Here are some more great tips for staying hydrated, and here is a similar iPhone compatible app!

Cost: $59.99 / month (individual program)
Compatibility: Android and iPhone

Noom isn’t for temporary health goals - this is the app you need to change your life! It gives you personalized information through a 4-step program (Learning, Practice, Advanced Learning, and Mastery), where you’re constantly supported by real doctors and nutritionists. They use validated research, personalized coaches, and sophisticated technology to not just point you in the direction of good health but to give you the knowledge you need for the future. They even have a diabetes prevention-specific program! Although it’s more of a cost, this program is for people who are truly serious about getting their lives on track. You get what you pay for with this amazingly helpful app!

We understand how expensive getting healthy can be, and these apps are an effective and inexpensive way to reach your personal health goals.

Looking for more health tips? Here are some great ways to clean up your diet, starting today!



3 Frozen Drinks to Soak Up the End of Summer With!

September 1, 2016

3 Frozen Drinks to Soak Up the End of Summer With

The end of summer is near, but we’re not quite ready to throw in the beach towel just yet! There are so many delicious ways to use True Citrus in your everyday cooking, but why not experiment with some frozen goodness before the weather starts cooling down?

Here are some amazing frozen recipes to make at home with True Citrus!

Frosty Fruits and Veggies
For a change to your morning smoothie, try a chilled “treat” packed full of nutrition! Blend 1 handful of leafy greens (try kale or spinach), frozen pineapple, 1 cup of water, and 1 packet of True Orange Mango Orange. Pour into popsicle molds (or maybe even a few Zipzicles) and freeze overnight for a refreshingly healthy breakfast on the go!

For a little extra kick of antioxidants (and caffeine), add matcha green tea powder before blending.

Coffee Chiller
If you love iced coffee on a warm summer day, you may never go back after trying these! Brew your favorite black coffee, and while still warm combine with a tablespoon or two of honey. Mix with a few splashes of almond milk and pour into popsicle molds, freeze overnight, and thank us in the morning.

Trying to cut back on caffeine? Try substituting tea instead! Our favorite is to use a fruity herbal tea with a packet of True Peach Lemonade. Yum, yum.

Bourbon Slush
For adults only, this slushy treat will help you enjoy the last toasty evenings of summertime on your patio. Combine 4 cups of black tea with 3 cups bourbon, and 24 ounces of water. Add in 3 packets of True Lemon Original Lemonade, and 12 ounces of thawed frozen orange juice concentrate. Dump the mixture into a large glass casserole dish with a tight-fitting lid, and freeze for at least 8 hours. To serve, scoop into glasses and serve with a spoon. As the mixture melts, it gets easier to sip!

Looking for more refreshing drink recipes to enjoy during the final days of summer? Check these out!

[Credit: Blumenfield, Jenna. “Make Your Own Popsicles for Every Occasion.” Delicious Living.]
[Credit: Lee, Katie. “Bourbon Slush.” Food Network.]


Tags: recipe   summer   true citrus   water  


7 Simple Ways to Save Money on Your Health!

August 30, 2016

7 Simple Ways to Save Money on Your Health

The road to health is always paved with good intentions. We get a membership to the “good” gym in town, we buy the very best running gear to motivate ourselves, and we vow to always make the very best choices when we go out to eat. Then we get our monthly bank statement and think: Wait - where did all my money go!?

It’s easy to unknowingly throw away money in an effort to get healthy, but we’ve found some simple ways to pinch those pennies while also staying on track!

  1. Get rid of that gym membership.
    We know, it may sound contradictory. But the average gym membership can cost around $800 a year, and even more for specialized gyms or trainers. There are plenty of exercises you can do outside like running, hiking, or biking that cost very little (if anything) to do! You can also learn body-weight training exercises, download a yoga app to use in your living room, or even get friends together to play volleyball or tennis in the park. A little creativity goes a long way when it comes to saving money!
  2. Set aside that drink menu at the restaurant.
    A glass of wine with dinner may be divine, but alcohol is one of the most marked-up items on any restaurant menu! Also, having a drink with dinner will lower your inhibitions for ordering more food, and possibly even dessert. It’s best to skip the drinks!
  3. Take preventative measures.
    Checking in with your doc regularly is much less expensive than handling an ailment that’s gotten out of control later down the road. Taking preventative measures is a great way to not only stay on top of your health, but also save yourself money in the long run. Also, if you do need a prescription, ask your doctor if there is a generic brand you can get at less cost.
  4. Stick to the outside aisles.
    We know how difficult it can be to shop healthy at the grocery store. But one thing that will make it easier is to try and stick to shopping the outside aisles, rather than the middle ones. Processed and packaged “diet foods” (that are often found in the middle aisles) not only cost more money, but they aren’t nearly as good for you as fresh whole foods. You can get so much more bang for your buck by loading up on fresh produce, breads, and meats - rather than buying everything pre-made and packaged. Here are some recipes to get you started!
  5. Cut back the meat.
    You don’t have to cut it out entirely, but cutting back on eating meat will not only save you money but surely boost your vegetable intake! Beans and legumes are great protein substitutes, very inexpensive, and you can always have them on hand in your pantry. Even just choosing to eat vegetarian two days per week will be a great (and cheap) addition to your health routine!
  6. Stop buying new clothes for a fluctuating figure.
    When you lose weight, you want to buy new clothes. When you gain weight, you want to buy new clothes. See a pattern? Instead of constantly adding to your wardrobe anytime your weight fluctuates, check in with yourself. Are your pants starting to pinch? Reassess your health choices, and start taking steps to get on track. Are you finally reaching your weight loss goals? Host a clothing exchange with friends to acquire some new digs without spending any money!
  7. Think about fitness as a mode of transportation!
    Do you know what gets infinity miles per gallon? Your body! We can drop thousands of dollars every year on filling up the gas tank, and paying for parking or public transportation. If you have the time, try an alternate mode of transportation to get to your friend’s house or to work! Ride a bike, put in your ear buds and take a long walk, or even bring a change of clothes in a backpack and jog to your destination. Getting there will be more fun, less expensive, and better for your fitness!

How do you cut costs when you’re focusing on health? Share your ideas with us in the comments!

[Credit: Wilkins, Nikki. “5 Ways You’re Literally Throwing Your Money Away.” Buzzfeed.]
[Credit: Lai, Breana. “5 Surprising Ways to Eat Clean and Save Money.” Eating Well.]
[Credit: Mcauley, Alicia. “5 Surprising Ways Being Fit Saves You Money.” Reader’s Digest, Best Health.]


Tags: exercise   healthy living   lifestyle   money   tips  


10 Easy Meditation Tips for Beginners

August 26, 2016

10 Easy Meditation Tips for Beginners

There are plenty of great reasons to start incorporating meditation into your daily life. It’s a simple practice that has been used for thousands of years to benefit overall health - and the results don’t lie. Meditating has been shown to not only promote physical health (lower blood pressure, reduce headaches, boost immune system, increase energy levels), but also mental health (emotional stability, reduced stress, increased creativity, mental clarity).

Taking just a few minutes a day to meditate can be all you need to start seeing benefits. Never tried meditation before? Here are ten tips for the newbies out there!

  1. Start small.
    Set a timer for only two minutes. Yes, just two! This may seem so simple, but it’s a great way to get started. After you’ve practiced just two minutes a day for a week, increase it by another two minutes. Soon you’ll be able to quiet your mind for 10 minutes every day, no problem!
  2. Try a meditation app.
    There are free apps to download that provide guided meditation to those new to the practice. An app that costs a little money but has gotten a lot of praise is Headspace. They even have the science to back up the importance of meditation!
  3. Choose the right time.
    A good idea is to meditate first thing in the morning, or just before you’re about to go to bed. It will ensure that you don’t lose track of that time throughout the day, while also either starting off with peaceful energy or quieting your mind just before sleep.
  4. Find a good location.
    It doesn’t have to be perfectly quiet, but choosing somewhere that you find serene and comfortable will aid in your practice. It can be in your bedroom with the door closed, or outside in a park where you can breathe fresh air.
  5. Sit comfortably.
    You don’t have to fold yourself up like a yogi, or sit with your back straight and rigid. Sit anyway you feel comfortable, or even lay on your back. The point is to find an easy position to relax into without falling asleep!
  6. Don’t worry about doing it “wrong”.
    At first, you may think there are certain right and wrong ways to practice meditation. This simply isn’t true! There’s no perfect way to do it. Focus on your happiness, not correctness.
  7. Count your breaths.
    This is one of the easiest ways to keep your mind present. Slowly breathe in and count “one” as you take in the first breath deep into your lungs. Count “two” as you breathe out, repeat to the count of ten, then begin again at one.
  8. Understand that your mind will wander, and come back to the moment.
    Meditation is about clearing your mind, and living in the present moment. This can be difficult to do for a long period of time, and the mind will inevitably wander. When you notice that you begin to think of other things, just start counting breaths again and consciously bring your mind back to the present.
  9. Be forgiving and loving.
    Remember that your meditation session may not be perfect every day. You may have trouble adjusting the first few times you try, and that’s okay! It’s more important to keep practicing, as it will get easier. If you feel frustration, push out that emotion with love and forgiveness then move forward.
  10. Be thankful, and smile!
    When you’ve finished your practice, think about everything you’re grateful for in your life and reflect on how you spent those two minutes. Smile that you’ve taken a big step on your path to a less stressed and more happy life!

​Have you tried meditating? What has helped you to incorporate meditation into your everyday life?

[Credit: Babauta, Leo. “Meditation for Beginners: 20 Practical Tips for Understanding the Mind.” Zen Habits.]
[Credit: The Art of Living. “8 Tips to Get Started with Meditation.”]



Myth VS Reality: Is Drinking Water Really THAT Good For You?

August 24, 2016

Myth VS Reality: Is Drinking Water Really THAT Good For You?

Recent studies have emerged claiming that drinking plenty of water every day isn’t as important as we once thought. All our lives we’ve been told how healthy it is to consume plenty of H2O, so what is the truth?

Let’s break it down into some facts and myths about drinking water:

FACT: About 60% of our bodies are made up of water.
Our cells are the building blocks of every part of our bodies, and water is the most vital part in their function and replication. Without water to keep everything flowing in and out of our cells, the body’s natural processes would come to a screeching halt. Simply put: well-hydrated cells equals well-running systems!

MYTH: We need to drink eight, eight ounce glasses of water each day to be in optimal health.
According to WebMD we should actually be drinking somewhere between 75-150 ounces per day, rather than 64 ounces as in the 8-glasses-per-day rule. The amount we require each day varies depending on gender, weight, daily activity level, and where we live. About 75% of Americans fall short of their daily intake, so get guzzling!

FACT: You can drink too much water.
Yep, it’s possible. If the kidneys are overloaded with too much water, they can’t process it quickly enough for the body to maintain balance. Sodium levels in the blood drop, causing hyponatremia and possibly death. This is very uncommon, and you would have to consume very high amounts of water all at once for this to be a risk (we’re talking gallons, folks). Unless you’re an endurance athlete, you’re pretty safe with boosting your daily intake!

FACT: Some researchers have had trouble backing up the health benefit claims of drinking water.
There have been studies released that have not found good evidence that drinking more water has the magical qualities we once thought. However, doctors are still pushing the importance of it, and there have been plenty of findings of health benefits that coincide with good hydration. From digestion and reduced fatigue, to joint function and brain clarity - the proof is in the pudding (ahem, water).

Think about this: when you’re well hydrated, do you feel better or worse? Try drinking just one more glass of water every day this week, then check in and see how you feel. You may be surprised!

MYTH: Your main source of hydration should come from water alone.
Actually, what you choose to eat every day provides a significant amount of your fluid needs! Food provides about 20 percent of total water intake, so having a healthy balanced diet full of foods with high water content is important. Some examples of water-heavy foods are watermelon and spinach which are 90% or more water by weight.

We can even add to our intake from other beverage such as coffee, tea, and soda - however it’s important to be wary of sugar in these types of drinks. According to the American Dietary Guidelines, beverages account for almost half (47%) of all added sugars consumed by the U.S. population, and we don’t need to add to that! True Citrus has plenty of products to add flavor to your water, without adding sugar.

What the water boils down to is this simple fact: yes, it’s important to drink plenty of water every day. Here are some tips and tricks for staying hydrated!


[Credit: Riggs, Ransom. “The Health Benefits of Water: Fact or Myth?” Mental Floss.]
[Credit: Mayo Clinic Staff. “Water: How Much Should You Drink Every Day?” Mayo Clinic.]
[Credit: Tamarkin, Sally. “34 Proven Ways Water Makes You Awesome.” Greatist.]



Creating Healthy Habits | It’s About Balance

August 22, 2016

Creating Healthy Habits It's About Balance

Have you ever sat down to dinner with a friend who couldn’t stop talking about how guilty they felt about what they were eating? They might be someone who normally is very strict about their diet, but made the decision to indulge. Throughout the entire meal, they complain about their guilt and vow to be better starting Monday morning.

Sound familiar?

Many of us have developed a way of associating guilt with any diversion from a healthy diet. Tipping the scales too far in one direction or the other can cause problems, and yes, that even means when we lean too far to the healthy side. When we are constantly worrying about health and weight loss, we forget that the occasional indulgence is what creates a happy balance in our lives.

Some people live for the “cheat” days of their diets. This means that they are not only not enjoying their diets the majority of the time, but they are feeling guilty on their “cheat” days anyway! Where’s the fun in that?

The Danger of Drab

Many times when we’re trying to eat healthy or lose weight, we get into the routine of eating the same old boring foods. Chicken breast, steamed vegetables, egg whites, sliced apples. Although these foods are high in nutrients, eating the same thing every day can get pretty dull.

After a week of eating uninspired meals and tracking every item you put in your mouth, by the weekend you’re probably exhausted. You’re sick of tracking every calorie, so you decide to indulge - heck, it’s time for brunch! Inevitably, you slide down that slippery slope and end up overdoing it. You feel awful and vow to tighten the reins once Monday rolls around again. And thus, the cycle continues.

Viewing food in this way can lead to destructive eating behaviors, and bad habits.

The Key: Finding Balance

Your eating habits should be exactly that: good habits. It shouldn’t be about constantly restricting yourself, and turning down pleasurable foods all the time. It’s all about balance!

There shouldn’t be “on” days or “off” days, it’s about creating a healthy balanced mindset every day.

Build Delicious (accidentally healthy) Meals

It’s better to add some enticing additions to your food and consuming an extra 200-ish calories per day, rather than eating bland food all week and consuming thousands of extra calories on the weekends!

Some simple ways to spice up your weekday meals:

  • Add fresh goat cheese to your scrambled eggs.
  • Sprinkle homemade bacon bits or candied walnuts on top of your salad.
  • Use real butter on your steamed vegetables.
  • If it needs sauce, use sauce!
  • Season vegetables and meats with True Citrus.

​These additions will help you enjoy your meals more, and stop you from feeling deprived. Remember that it’s all about finding what works best for you, so it’s important to find your own balance. There isn’t a set blueprint that works for everyone - it’s going to look unique to you!

Here are some more tips for building healthy meals on a budget.

Forgive Yourself

Not every day is going to be “perfect”, because you’re not perfect! We all make mistakes and slip up every now and then. If you don’t have a healthy option readily available, sometimes you just have to do what you can with the selections you have. It’s better to at least come halfway rather than throw the whole thing out thing out the window.

Wrapping it Up

The moral of the story is, find a balance that works for you. If you start feeling guilt, work on putting it out of your mind and thinking more positively.

Be forgiving and do your best - not just during the week, but as a part of your overall healthy lifestyle!


[Credit: Comas, Jen. “How to Kick the All or Nothing Approach to Fitness and Nutrition.” Greatist.]



Biking 101: Getting Fit, Staying Safe, and Having Fun!

August 19, 2016

Biking 101: Getting Fit, Staying Safe, and Having Fun!

Biking isn’t just for spandex and brand-wearing elites anymore! More and more people are discovering the benefits of riding a bike every day, and the number of regular bike commuters grew to 70 percent in the United States between the years of 2000-2009. Getting on a bicycle allows you to enjoy a stress free commute, get in some low-impact exercise, reduce your carbon footprint, and you get the best parking spot at your destination!

At first, getting started with riding a bicycle may be a little intimidating. After you’ve found the bike for you, how do you stay safe on the road? We’ve got the tips you need to ride like a pro!

Make sure your bike is road ready.
Check your tire pressure, and make sure they aren’t under-inflated or over-inflated. Set your bike seat at a comfortable height. Check your brakes to ensure they’re in good working order. Ensure that your chain is well lubricated. Remember to bring a bike lock if you’re going to be stopping somewhere along the way. Taking the time before you leave will reduce the possibility of a headache later!

Wear a helmet.
Although some people argue whether or not it’s truly safer, there are others that passionately advocate for wearing a helmet when cycling. In some states, it’s required - especially if you have young children riding with you. Ultimately the choice is up to you, but it’s important to remember that as a cyclist you’re completely exposed. A helmet provides added protection for your precious brain, and we think your head is pretty great!

Bring water.
You may not seem to sweat as much when you’re biking as when you’re jogging or lifting weights, but you’ll definitely want to stay hydrated. You won’t want to be parched after climbing an unexpected hill, or pedaling faster to catch up with your biking friends. For a refreshing twist (and to help entice you to reach for that water bottle), add some True Lemon Raspberry Lemonade to your water!

Remember your lights!
In many places, it is required by law to use bike lights after dark. You should have a red light in the rear, and a white light in the front of your bicycle. It is difficult for drivers to see cyclists at night, so this is a key component in staying safe on the road.

Act like a car.
Bicycles are considered road vehicles, just like cars and trucks. Come to a stop at stop lights and stop signs. Yield to pedestrians. Signal when turning. Stay to the right of the lane, but move to the left side of the lane when turning left. You wouldn’t drive on the sidewalk, so do not bike on the sidewalk! This is dangerous for both crossing in front of stopped cars, and for pedestrians - and in most cities, it’s illegal. Also, bike in the same direction as traffic!

Always signal.
This is one of the easiest ways to avoid collisions, with cars as well as other bikers! All biking signals are done with your left arm only, so be sure to keep your right hand on the handlebars for stability.

  • To turn left, extend your left arm straight out to your side, parallel to the ground.
  • To turn right, extend your left arm straight from your shoulder with the elbow bent and your left hand pointing straight up. Your arm will form an “L” shape.

​If you are crossing lanes of traffic to prepare to turn left, begin signaling when you see that your path is clear to make drivers aware that you’re cutting across.

Respect other cyclists.
Use a bike horn or bell when you’re passing another cyclist, or speak up to make them aware that you’re passing. Since cyclists should always bike on the right side of the lane, always pass other bikers on the left. Always check for cars behind you before merging with traffic to pass. 

Be aware of your surroundings.
Don’t use headphones, as this can limit your ability to hear when other cars or bikers are present. Ride closer to the center of the street when there are cars parked on the right, and be sure to keep an eye out for people that might open their doors. Be aware of riding in drivers’ blind spots, especially when drivers are turning right when at a stoplight. Often times bike lanes are on the right side of the road, and the driver may not notice before they turn in front of you.

Bring a tool kit!
If you’re biking for more than a mile or two, you may find a repair kit helpful to bring along. If you’re not sure how to fix a flat, consider taking a bicycling basics class at a local bike shop, or make a note of repair shops that are in the area in which you are headed.

Use common sense.
If you’re coming to a blind corner or alleyway, slow down and check for cars. If a car is stopped at an intersection where you’re passing, be sure the driver sees that you’re coming by making eye contact. And we shouldn’t even have to say this, but do not text and bike!

Cycling is about getting outside and enjoying yourself! Being safe is not just about taking these precautionary steps, but it’s also about not stressing out. Relax, have fun, smile, and enjoy the beautiful outdoors!

For more information, Bicycle Safe has an excellent and fully detailed list of how to avoid accidents. Cycling is also a wonderful way to explore a new city (and stay in shape) while on vacation!


[Credit: Breene, Sophia. “Road Bike Safety 101: How to Get There, Get Fit, and Not Get Hit.” Greatist.]

[Credit: Bluejay, Michael. “How to Not Get Hit By Cars.” Bicycle Safe.]



8 Proteins (that aren’t chicken) for Health and Weight Loss

August 17, 2016

8 Proteins for Health and Weight Loss that Are Not Chicken

Many people believe that the only way to get a healthy high protein meal is to eat a chicken breast with a side of vegetables. But that meal can get pretty boring pretty fast! One of the easiest ways to fail in weight loss goals is to get bored with eating healthy foods. It’s important to add some diversity to your meals not only for the sake of taste, but also for the diversity of nutrients.

However, if you’re looking for a way to stay full for longer and lose weight at the same time, high protein meals are the way to go! A study from 2005 published in the Journal of Clinical Nutrition found that people who ate 30% of their calories from protein (versus 15%) reduced their total energy intake by 441 calories.

So how do you get in all that protein goodness without having to eat the same thing every day? We have some suggestions!

Cod (24 grams of protein in 4 ounces)
Fish is always a refreshing alternative to chicken, and also high in healthy omega-3 fats (another great energy source). You’ll definitely want to use True Lemon Lemon Pepper seasoning for this one. Trust us. Don’t like cod? Try tilapia instead!

Canned Oysters (17.5 grams of protein per serving)
These may not be on your usual grocery shopping list, but canned seafood can be a great way to get some quick and tasty protein even if you don’t live in a coastal town. They contain high levels of iron, minerals, and B vitamins as well as plenty of protein - and taste delicious on whole grain crackers! Does the thought of oysters gross you out? Try this recipe with canned tuna (28 grams of protein for 4 ounces of tuna) instead.

Black Beans (8 grams of protein in ½ cup)
Add black beans to your favorite soups, scramble them in your eggs, or even top off your salad with them. They add great texture and nutrition! This Corn and Black Bean Salsa with True Lime recipe is a great way to start.

Hemp Seeds (10 grams protein for 1 ounce)
Include a handful in your favorite smoothie recipe, or sprinkle on top of your oatmeal or yogurt in the morning. They will give you a great kick-start for your day!

Pumpkin Seeds (5 grams of protein for 1 ounce)
They may have a little less protein per serving than hemp seeds, but pumpkin seeds are a powerhouse when it comes to good balanced nutrition. They’re an excellent source of magnesium, copper, and zinc, and also taste amazing on top of salads!

Ham or Turkey, sliced (20 grams of protein for 4 ounces)
Make sure to check the sodium content before loading up on these deli meats (as they tend to be high in salt, which isn’t going to help you). Wrap a slice of ham around a gently cooked asparagus spear, or roll up a slice of swiss cheese with the turkey for a quick high-energy snack.

Shrimp (24 grams of protein in 4 ounces)
Create a delicious (and simple) meal with just garlic, olive oil, cherry tomatoes, fresh spinach, shrimp, and pasta. Looking for something even more fun? How about a Thai Salad with Sweet and Spicy Shrimp!

Tofu (10 grams of protein in ½ cup)
Tofu is a great alternative to chicken in recipes that call for it, but also easy to scramble with vegetables in the morning instead of eggs. Just want the kick of protein without having to worry about the texture? Puree tofu in a smoothie!

What are your favorite ways to change up your protein routine? Tell us in the comments!


[Credit: Glassman, Keri. “16 Kinds of Protein that Can Help You Lose Weight.” Prevention.]

[Credit: “9 Health Benefits of Pumpkin Seeds.” Mercola.]

[Credit: Lewis, Jessica. “Do Canned Oysters Lose Nutrients?” LiveStrong.]



7 Ways to Be Less Stressed and More Optimistic

August 15, 2016

7 Ways to Be Less Stressed and More Optimistic

Do you have a friend that always seems to have a smile on her face and a bounce in her step, no matter how busy she is? She’s even in a good mood before she has her coffee in the morning! What’s up with that?

With the stress of daily life it can be hard to see the world through rose-colored glasses. Our work, daily tasks, commute, errands, and even just the news can bring a dark cloud over our sunshiney day. Many people find counseling, massage, and even retreats helpful - but those solutions take a lot of time (and money).

So how do you lower your stress and create some happiness right now?

  1. Take 5 minutes.
    Find somewhere quiet, sit down, and set the timer on your phone for 5 minutes. Take inventory of where you’re holding stress in your body from your toes all the way up to the top of your head. Mindfully let that stress go. When your mind wanders to work or daily tasks, bring it back to yourself. You’ll be surprised at how quickly those minutes go by, and how much of a difference that short amount of time to yourself will make! Better yet, take those 5 extra minutes first thing in the morning, and start your day right.
  2. Pump up the volume!
    Jamming out to your favorite tunes isn’t just for the dance floor. Listening to music can actually help reduce heart rate and anxiety levels, and trigger your body’s natural stress reducing chemicals. Also, hearing your favorite song triggers the release of dopamine - the hormone that gives you the feeling of pleasure.
  3. Drink tea.
    Not only has it been shown to help relax the body by reducing cortisol (stress hormone) levels, but drinking tea has a whole list of other benefits. Just another of the many great reasons to start drinking more tea!
  4. Crack yourself up.
    They say that laughter is the best medicine, and this might actually be true when it comes to stress! Laughing can reduce fatigue that comes from being overstressed, while also boosting your mood. Turn on a humor podcast, or browse Netflix for a favorite comedian’s stand-up special. You’ll be giggling your worries away in no time.
  5. Breathe deeply.
    This might sound a bit too simple to be true, but consciously taking big deep breaths can help lower cortisol levels. Studies suggest that it can also cause a temporary drop in blood pressure. For an added bonus, get outside before you start breathing deep to get fresh air in your lungs!
  6. Chat with a stranger.
    Start up a conversation with the person ringing up your coffee, or with someone you’re sitting next to on the bus. Creating a new connection with someone else allows you to stop worrying about what is stressing you out, and focus on the person that’s right in front of you. Better yet, figure out a new way to get more involved in your community!
  7. Color.
    Yes, you heard that right! Coloring has been shown to help reduce anxiety in the same way that meditation does - it switches off our other thoughts and lets us focus in the moment. So borrow your kids book for the day, or look into some coloring books specifically tailored to adults needing to chill out.

​Looking for more ideas? Here are 9 quick tips for improving your life!


[Credit: Morin, Kate. “23 Science-Backed Ways to Reduce Stress Right Now”. Greatist.]

[Credit: University of Maryland Medical Center. “Stress.”]

[Credit: Fitzpatrick, Kelly. “Why Adult Coloring Books are Good for You.” CNN Health.]



4 Surprising “Health” Foods that Are Not Healthy!

August 11, 2016

4 Surprising Health Foods that Are Not Healthy

Now that people are beginning to make healthier decisions while shopping at the grocery store, food manufacturers have started to wake up and take notice. Our buying habits have changed now that we’re understanding the importance of good health, and those companies don’t want to lose their customers (and their dollars).

It has become more apparent than ever that many of our “health food” choices aren’t as healthy as we once thought! The true story is hidden behind clever advertising campaigns, new fancy packaging, and even a little bit of history.

Want to know the truth? Here are 4 food items that aren’t as healthy as you think!

Problem: Cereal companies have always told us that breakfast is the most important meal of the day. Although having a healthy break to your nightly fast is valuable, starting the day with a bowl full of sugar is not the solution. Even brands that market themselves as health foods are often more heavy in quick-burning carbohydrates than the energy of slower burning proteins and fats.

Solution: Choose nutrient-dense foods like vegetables, eggs, nuts, seeds, and whole grains such as bulgur or brown rice. These will keep you more full for longer, and give you the energy to start your day right!

Sports drinks
Problem: We’ve been told that we recover from fatigue more quickly by loading up on sugary sports drinks during and after our workouts. Although studies have shown that drinking beverages high in electrolytes help with the absorption and retention of water, nothing has shown the benefits of consuming high amounts of sugar - and in fact, we’ve found the opposite to be true.

Solution: Entice yourself to drink more water by adding flavor, not sugar and calories. Try True Lime Black Cherry Limeade or True Lemon Peach Lemonade!

Problem: Advertisements have consistently told us that drinking milk is a great way to get calcium in order to build strong bones. These claims came in the wake of dipping dairy sales, and in reality there are better ways to meet our daily calcium needs. With the processing and pasteurization of dairy products, many of the nutrients that assist our body with absorbing the calcium are stripped away.

Solution: Choose leafy greens that are rich in calcium instead like spinach, kale, and collard greens.

Low-fat foods
Problem: For years we’ve been led to believe that eating low-fat or fat-free foods will equal less fat on our bodies. But guess what? We’re still more overweight than ever! It turns out that the sugar industry realized that they could provide an excellent solution to the flavor we were missing out on when the fat was removed. Fat wasn’t the enemy after all!

Solution: Choose healthy and minimally processed fats such as nuts, avocados, and fish. Choose the full-fat varieties of foods, and just eat a little less than you normally would. It's all about balance! 


Looking for more valuable health information? Here are 5 easy ways to clean up your diet, as well as 5 simple tips for keeping your mind sharp. What health foods have you always grown up thinking of as “healthy” that surprised you? Let us know in the comments!


[Credit: Brodwin, Erin. “15 Products You Probably Thought Were Healthier Than They Actually Are.” Business Insider.]

[Credit: Nourished Kitchen. “10 Reasons to Drink Your Milk Raw.”]



Recipe Feature: Our Favorite Ways to use Lemon and Lime!

August 6, 2016

It’s pretty obvious from our name that we love all of those tangy citrus fruits! They add wonderful flavors to recipes, and brighten the taste of so many of our favorite foods.

We decided to compile some of our favorite recipes that include those deliciously divine fruits: Lemon and Lime!

True Lime Mint Spring Green Fruit Salad
Fresh and crunchy, this scrumptious combination will be sure to perk up your taste buds. It’s healthy, and super easy to throw together in just a few minutes!

“Sushi” Avocado Sandwiches
This is an easy recipe for taking on a picnic, or for a fun and healthy lunch! If you’re feeling extra fancy (and in need of Omega-3 fatty acids), find some fresh sushi-grade tuna to substitute for the ham.

Fiesta True Lime Chicken
Skip going to a restaurant tonight - this is a quick recipe that you and your family will absolutely love. It’s great served over rice, and the leftovers can be used on a taco salad the next day!

True Lemon, Asparagus, and Goat Cheese Rotini
This dish is a wonderful weeknight recipe - it’s simple, delicious, and light. It is also great to throw together for a last-minute get together or potluck!

Shrimp and Broccoli Scampi
Summery and light, you will please everyone with this seemingly decadent dish! It’s perfect for gluten-free folks as well.

True Lemon Basil Quinoa Salad
This is a fantastic and easy side dish for dinner, or to bring to work as a light lunch. The quinoa is a great source of protein to keep you satisfied all day long!

Spicy Chickpeas
These chickpeas are an amazing snack to make for party guests, or at your next game night! It also features BOTH True Lime and True Lemon, so naturally it’s one of our favorites. A unique alternative to chips!

Savory Melon Salad
A bright and refreshing salad that will help boost your hydration, but also taste delicious. Great for sharing!

True Lime Chicken Marinade
This is an excellent combination of flavors for savory and sweet chicken! Perfect for grilling.

Another one of the best ways to use True Lime and True Lemon is in your favorite smoothie recipes. It’s so much easier to have a few packets on hand, rather than worry about always keeping the fruit stocked in your fridge!

Looking for more recipes? Try out some of these refreshing drink ideas, and be sure to check out our full recipe page!



10 Hilarious Grocery Store Do’s and Don’ts

August 2, 2016

Shopping for groceries can be a little scary when you know temptation is lurking around every corner. Sometimes the best way to settle our nerves (and to lighten up) is with a little humor!

We asked our very funny friend Megan, a comedy writer, what her best advice would be for staying healthy while shopping at the grocery store.

Here is her helpful/hilarious list of 10 Grocery Store Do’s and Don’ts:

  1. DO buy fresh vegetables. DON’T buy an entire gallon of Ranch Dressing to dunk them in.
  2. DO gaze longingly down the frozen pizza aisle. DO NOT go down it.
  3. DO calmly walk by the pristinely stacked doughnut display. DO NOT destroy the display while shouting, “IF I CAN’T HAVE THEM, NO ONE CAN!”
  4. DO stock up on healthy food items before holidays such as Halloween, Valentine’s Day, and/or Easter. DO NOT go down the candy aisle after these holidays. Discount candy is just as bad for you as full-priced candy.
  5. DON’T substitute your lunch for samples you find around the store. On second thought, DO. Groceries are expensive, and you’re not made of money.
  6. DO find the healthy samples, and keep going back for more. Disguises are helpful.
  7. DO remember to get plenty of smoothie ingredients. DO NOT buy ice cream and use the ingredients for milkshakes instead.
  8. DO go grocery shopping on a full stomach. DON’T go when you’re so hungry you inadvertently load 18 bags of potato chips into your cart and finish the first bag by the time you reach the check-out lane.
  9. DO make eyes at the cute Starbucks barista. DON’T order a frilly sugar-loaded whipped-cream-topped drink from them.
  10. DO remember to purchase True Citrus. DO NOT forget it.

​Thank you Megan, for all of your valuable advice!

Now go forth, shop, and be healthy!



5 Reasons to Keep True Citrus in Your Bag at All Times!

July 27, 2016

Why is True Citrus an essential item to bring along every time you leave the house? We have five great reasons!

  1. You’ll resist the temptation of sugary drinks.
    It’s no secret anymore, we consume entirely too much sugar. If you’re often tempted to buy soda, energy drinks, or juice - have a backup plan! Adding True Citrus to your water (try some True Lemon Original Lemonade or True Orange Mango Orange) will give you that sweet-tasting kick you’re looking for without a ton of added sugar and calories.
  2. You’ll reduce your risk of catching a cold.
    Keeping your immune cells functioning at their best means making sure your body is well hydrated. Adding a little flavor to your water will encourage you to drink, and boost your retention of electrolytes to help fight off illnesses!
  3. You will have an easier time waking up in the morning.
    Since you’re fasting from food and water when you sleep, it’s best to drink a big glass of water right when you wake up to rehydrate. Bringing some True Citrus along will ensure that you have something to entice you to drink up whether you’re on a camping trip, a beach for vacation, a long bike ride, or anywhere in between!
  4. You’ll spice up your drink selections.
    Whether you’re attending a get-together, dinner party, or cookout, you’ll always have a good drink option with you! True Citrus is a great addition as a mixer for alcoholic drinks, but also an amazing alternative if you are steering clear of the booze.
  5. You’ll stay hydrated and healthy.
    We’ve mentioned before how important it is to keep your body hydrated in order to be healthy. Drinking plenty of water is one of the easiest ways to slim down, and also keep your body functioning optimally! Here are some more tips for cleaning up your diet by using True Citrus.

​What is your favorite reason for always carrying True Citrus with you? Where do you always keep a secret stash of our products? Let us know in the comments!



6 Simple Ways to Give Back to Your Community

July 26, 2016

This time of year it’s easy to get consumed with all the activities of summer. Cookouts, vacations, parties, special events, weddings - it’s amazing how quickly our weekends can fill up! We may see more of our friends and neighbors outside, but there is so much more we can do to build a better community rather than with just a friendly greeting.

Feeding America has partnered with True Citrus to bring you some simple ways to give back to your community every day!

  1. Get your produce at a farmer’s market.
    Many cities have pop-up markets in the summertime where you can purchase fresh produce from nearby farms. This not only supports farmers in your area, but also helps ensure that you’re getting food that hasn’t been shipped from far away locations. It will be more fresh, taste better, and you’ll be keeping money within your own community.
  2. Bring a trash bag.
    The next time you’re planning to go for a walk through your neighborhood, bring a trash bag along. Pick up any trash you find on the sidewalks and streets. Make it a game for the kids, and give away a prize for whoever picks up the most!
  3. Organize a clothing swap.
    One person’s trash is another’s treasure! Invite your neighbors to participate by bringing their gently used clothing, books, and appliances, and provide some light refreshments for the event. Not only is it a great way to get to know people, but you can donate anything left over to your local shelter or thrift store.
  4. Donate to your local food bank.
    Food banks supply non-perishable food items and provisions to people in need at no charge. Feeding America uses these food banks to get supplies to those who need it most. Here is a very helpful tool from Feeding America to find food banks in your area. At your next grocery trip, throw a few extra items in your cart and swing by a food bank on your way home. A little help goes a long way!
  5. Create a community garden.
    Have a green thumb? If there’s already a community garden in your area, rent a plot and get to planting! It will reduce your carbon footprint, while also getting you involved with the other members of your community. If one of your crops does well and someone else’s doesn’t, you can plan produce exchanges! If there isn’t a garden in your area, get together with your neighbors to start one.
  6. Find your fit for volunteering.
    If serving food at a soup kitchen isn’t really your thing, there are many of other ways to give back. You can help with human rights activities, providing support at senior centers and animal shelters, and even with arts and culture in your town. Volunteer Match is a great way to join forces with nonprofits in need of volunteers in your area.

Learn more about Feeding America’s partnership with True Citrus here!

​How are you giving back to your community this summer?


[Credit: "13 Fun and Easy Ways to Give Back to Your Community." The Huffington Post.]



Tips and Tricks for Staying Hydrated This Summer!

July 17, 2016

Doctors are always reminding us to drink more water, but don’t we already drink enough? The truth is, most of us don’t. We’ve always been told to drink “eight 8 ounce glasses of water per day”, but that’s not necessarily correct. That adds up to only 64 ounces, but according to Web MD it should be closer to 75-150 ounces per day. Different factors that can change the amount of water you need each day are:

  • Gender
  • Location (altitude, climate)
  • Height and weight
  • Daily activity level

Especially in the summertime, it seems like everyone is stressing the value of good hydration. But why is it so important?

Water is the most vital part of every cellular process in our bodies. On the smallest level, it is what keeps everything within our cells running properly for division - and on the biggest level it means proper neurological function, digestion, the flushing of toxins, respiratory and heart health, and everything in between. With our bodies being made up of approximately 60% water, it’s no wonder that we’re constantly being encouraged to replenish our supply!

We lose water more quickly in summertime through our sweat. With more opportunities to get outside, exercise, and socialize at events where alcoholic beverages are in abundance (which make us lose even more water), it’s important to keep an eye out for any of these symptoms of dehydration:

  • Fatigue
  • Headaches
  • Food cravings
  • Muscle cramps
  • Dark urine

Now that we know what to look out for, let’s drink to our health! Here are some great ways to increase your water intake throughout the day:

Get a good insulated water bottle.
When your water stays cold on a hot summer day, you’ll be more likely to drink it! Purchase a good well-insulated water bottle you can refill throughout the day, and keep it with you at all times.

Add some flavor!
You’ll be more willing to drink water when it has a little extra flavor in it. Any of our delicious True Lemon products will add some variation, without adding extra calories or sugar. Here are some refreshing drink recipes that will keep you hydrated all summer long!

Drink a big glass of water right when you wake up.
When we’re asleep we’re fasting from food and water. Drinking a big glass of water upon waking will not only give your cells a jump-start, but it’ll give you a foundation for reaching your daily intake of H20. Here are some more tips for getting your morning started right!

Choose foods with a high water content.
Watermelon, grapes, cantaloupe, kiwi, and other summery fruits have high water contents and will help with adding to your daily quota.

Use water as a mixer.
If you’re going to drink alcohol, choose to mix with soda water or ice water instead of anything else. Other mixes are high in sugar, and will not keep you as hydrated. If you find water boring, try throwing in some frozen fruit as ice cubes or adding a packet of True Peach Lemonade instead!

How do you stay hydrated during the warmer summer months? Let us know in the comments! Here is even more information on staying hydrated this summer.


[Credit: Nelson, Monica. "How to Drink More Water Each Day." U.S. News & World Report, Wellness.]

[Credit: WebMD. “Water and Your Diet: Staying Slim and Regular with H2O.”]



Best Healthy Smoothie Recipes + Nutribullet Giveaway

July 11, 2016

Laverne and Shirley, peanut butter and jelly, flip-flops and summertime - we love a perfect pair! Here at True Citrus, we have partnered with to bring you the most delicious (and healthy) smoothie recipes we could find to add a little excitement to your daily routine.

Whether you’re trying to lose weight or simply get healthier, a smoothie each day will get you on the right track. They’re a great way to get in a big punch of nutrition in one swoop! Be sure to check out our suggestions for substituting your favorite True Citrus products.

Sweet and Lemony Smoothie

Sweet and Lemony Smoothie ​​
1/2 cup of blueberries (frozen)
1 cup of coconut water
1 medium kiwifruit
1 cup of cucumber
1 packet True Lemon
1/2 medium pear

This smoothie not only tastes great, but it will help replenish electrolytes and hydrate you! These ingredients will supply you with plenty of vitamin C and dietary fiber as well.

Green Smoothtea Smoothie Recipe

Green Smoothtea
1/2 medium banana (frozen)
1 packet True Orange Mango
1 tablespoon of sunflower seeds
1 small piece of ginger, grated
1/2 avocado
1 cup of green tea
1 tablespoon of pumpkin seeds

What do you get when you add a healthy drink to a healthy drink? You get a smoothie with green tea! This will give you a kick of antioxidants to get your day started right.

Vitamin C is Good For Me Smoothie Recipe

Vitamin C is Good for Me
1/4 cup of papaya
1 medium kiwifruit
1/4 cup of guava
1/2 cup of water
1 packet True Orange
1/2 cup of kale
1/4 cup of strawberries
1/2 cup of parsley

This smoothie is designed to give your body a big boost of vitamin C! These ingredients complement each other well with flavor as well as for maximum absorption of nutrients.

Lime n Melon Smoothie Recipe

Lime n’ Melon
1 cup of swiss chard
1 medium green apple
1 cup of water
1/2 medium banana (frozen)
1/2 cup of honeydew melon
1 packet True Lime

Potassium is the star mineral in this recipe - important for maintaining a healthy heart, and building strong bones. This delicious drink will keep you full and hydrated all morning long!

Beet and Punch Smoothie Recipe

Beet & Punch
1 tomato
1 cup of spinach
1 packet True Lemon Peach Lemonade
2/3 cup of water
1/2 medium red apple
1/2 beetroot
1/4 cup of cherries
1/3 cup of pomegranate juice

This smoothie is a rich source of both folate and potassium. Folate is essential for the health of a mother and baby during pregnancy, as well as to help support mental health.

Emeralds in a Bowl Smoothie Recipe

Emeralds in a Bowl
1/2 tablespoon of spirulina
1/2 medium banana
1 tablespoon of shredded coconut
1 tablespoon of hemp seeds
1/4 cup of mango (frozen)
1/4 cup of cantaloupe (frozen)
1 packet True Lime Watermelon Aqua Fresca
1/2 avocado
1 tablespoon of goji berries
1 cup of spinach

This deliciously nutritious smoothie bowl contains an abundance of vitamins A and C, as well as minerals such as zinc and magnesium. These nutrients support support healthy skin, eyesight, and the immune system!

Luscious Lilac Smoothie Recipe

Luscious Lilac
1 small piece of ginger, grated
1/2 cup of blueberries (frozen)
1/2 cup of red cabbage
1/2 cup of strawberries (frozen)
1/2 medium red apple
1 packet True Grapefruit
1 cup of coconut water

This deep purple smoothie contains antioxidants that will help to support the body’s natural defenses against cancer and neurodegenerative diseases. It’s also extra hydrating and restorative!

Berry Smoothtea Smoothie Recipe

Berry Smoothtea
1/2 medium banana (frozen)
1/2 cup of cherries (frozen)
1/2 tablespoon of honey
1/2 cup of blueberries
1 tablespoon of flax seeds
1 packet True Raspberry Lemonade
1 cup of green tea

Need a big boost of antioxidants, as well as your daily dose of healthy omega-3 fats? This is the smoothie for you!


Healthsomeness is going to get you ready to go for the summer smoothie season: they are giving one lucky winner a 12-piece high-speed NutriBullet blender by Magic Bullet! Read their in-depth review here

But since we’re talking about perfect pairs, you’ll also win a True Citrus Prize Pack which includes:

  • 1 box each of True Lemon, True Lime, True Orange, and True Grapefruit
  • 1 box each of True Lemon Original Lemonade, True Lemon Raspberry Lemonade, and True Lemon Peach Lemonade
  • 1 box each of True Lime Limeade, True Lime Black Cherry Limeade, and True Lime Watermelon Aqua Fresca
  • 1 box of True Orange Mango 

To enter the giveaway, use the Giveaway Tools form below. Please be patient - sometimes it takes a little while for the form to load. Best of luck, and cheers to your health! 

Want even more delicious recipes? Visit Healthsomeness for plenty of creative smoothie ideas that you can add True Citrus to!



New Dietary Guidelines Reveal Shocking News!

July 7, 2016

The new Dietary Guidelines for 2015-2020 are based on the most up-to-date food science research by health experts. The biggest news in these guidelines? Well, it may surprise you!

Here it is, folks: We eat entirely too much sugar - almost three times more than the recommended daily amount!

America has been on the low-fat bandwagon for a long time. We thought fat was the enemy, and did everything possible to eliminate it from our diets. However the fact is that Americans are as unhealthy as ever. How could this be? Maybe it’s because while we were so concerned about eliminating fats, we began to eat more the true wolf in sheep’s clothing: sugar.

The American Heart Association recommends that we consume only about 6-9 teaspoons of added sugar per day, which is equal to about 24-36 grams. In reality, we consume around 77 grams per day - that’s equal to 19 teaspoons!

So what to do? Here are some great tips to cut back on your daily sugar consumption.

  • Don’t be fooled by “health foods”.
    Low-fat yogurts, dried fruits, granola - they’re all loaded with added sugar! Even if you think you’re eating “healthier” versions, don’t be fooled. They still contain sugar, and your body still converts the excess to fat. Just ask Damon Gameau, a sugar-free documentarian who went on a sugar eating binge in That Sugar Film. During his 60-day experiment, he ate the same and even fewer calories than he did before, but more of his daily calorie intake came from sugar. He gained almost 19 pounds, and went into the high-risk range for fatty liver disease and diabetes.
  • Be careful not to drink your sugar!
    According to the American Dietary Guidelines, beverages account for almost half (47%) of all added sugars consumed by the U.S. population. That is pretty huge. Put down that sugary soda (about 40 grams of sugar per can), and try True Lemon Original Lemonade (only 1 tiny gram of sugar per packet). These are some great low-sugar drink ideas, and these are some delicious warming drink recipes to try!
  • Read those labels.
    Sugar is hidden in foods you wouldn’t normally expect like sauces, dressings, jams and jellies, soups, marinades, etc. There are even many different names for sugar that are hidden on ingredient lists, for example: High Fructose Corn Syrup, honey, cane juice, dextrin, maltodextrin, caramel, malt syrup, and the list goes on! Stevia is a great natural substitute, and also what sweetens our True Watermelon Aqua Fresca.
  • Opt for the full-fat versions! Low-fat products often include more sugar to make the taste more appealing. It’d be better to choose a product that is higher in fat and lower in sugar, and just use it in moderation.

Sugar can be a hard habit to kick due to its addicting nature. Curbing the craving with natural sweeteners like Stevia with True Citrus will make it a little easier (and more appealing). Before long you’ll be happier, healthier, and feeling better than ever!

What are your tips for cutting back on sugar? Share them in the comments!


[Credit: Hungry for Change. "How to Spot Sugar on Food Labels."]

[Credit: 2015-2020 Dietary Guidelines for Americans, Eighth Edition.]

[Credit: Gunnars, Kris - BSc. "Daily Sugar - How Much Sugar Should You Eat Per Day?" Authority Nutrition.]

[Credit: Marturana, Amy. "New Dietary Guidelines Are Officially Here to Remind Us How Bad Sugar Is." Well And Good.]

[Credit: Hozer, Michele. "Sugar Coated." Documentary Film.]



The Best Refreshing Summer Drink Recipes.

July 4, 2016

We all know how important it is to stay hydrated, especially in the upcoming heat of summer. But did you know that 75% of Americans fail to meet their daily water intake, regardless of the season?

Our bodies are composed of about 60% water, and it works like oil in a machine. Water is vital to every function in our bodies, from the nervous system to digestion. When we’re dehydrated, these functions begin to suffer!

One great way to stay hydrated is to make water more appealing, and a great way to do that is by adding in some flavor. A tasty kick will make you more likely to reach for that glass and drink - you won’t even need to think about it. Here are some of our favorite refreshing drink recipes for summer:

Grapefruit Berry Cocktail
Mix 2 packets of True Grapefruit with 8oz of seltzer water. Add a couple of handfuls of frozen mixed berries. Serve with fresh mint!

Lavender Peach Lemonade
Combine 2 tablespoons of sugar with 2 tablespoons of boiling water in a glass jar with one sprig of fresh lavender (or 1 teaspoon of dried lavender). Stir well and let cool. Add the lavender simple syrup to 16oz of water, along with 1 packet of True Lemon Peach Lemonade. Serve over ice.

Watermelon Aqua Fresca
Add 1 packet of True Watermelon Aqua Fresca to 10oz of water or seltzer water. Garnish with a lime wedge, or even a slice of watermelon!

Raspberry Lemon Thyme Slushie
Add 2 packets of True Raspberry Lemonade to a blender with 16oz of water and 7-8 ice cubes. Add 1 teaspoon of chopped fresh thyme and blend well. Serve with fresh raspberries as garnish.

Virgin True Lime Mojito
Place 10 fresh mint leaves in a glass jar, along with 4 packets of True Lime. Using the back of a spoon, muddle the mint leaves with the True Lime. Add mixture to 24oz of club soda, then stir in 3 tablespoons of Agave Syrup. Top it off with a few scoops of ice, and garnish with mint leaves.

What are your favorite drink recipes for summertime? Share them with us in the comments! Thirsty for more recipes? Check out these refreshing water combinations!


[Credit: Ericson, John. "75% of Americans May Suffer from Chronic Dehydration, According to Doctors." Medical Daily.]

[Credit: Nelson, Monica. "How to Drink More Water Each Day." U.S. News & World Report.]


Tags: hydration   recipe   true citrus   water  


5 Ways to Stay Healthy this 4th of July!

June 29, 2016

Fire up that grill, pull out those American flag swim trunks, and get ready for some fun in the sun!

We love this time of year, and not just because of the warmer weather. It’s a whole new season for an abundance of fresh fruits and vegetables, making it a good time to shake off those winter eating habits and load up on healthy foods.

However, with all the cookouts and outdoor picnics it can be difficult for some to make those healthy choices. We’ve got five great tips to keep you on track this Independence Day!

  1. Booze it up better. If you’re going to toast with lively and alcoholic libations this 4th of July, choose mixers without added sugars. Use seltzer water (instead of tonic), fresh grated ginger (instead of ginger ale), and frozen berries as ice cubes! Even better, mix with True Lemon or some True Lime Limeade - you’ll get that delicious citrus flavor without too many added calories or sugar. Here are some great recipe ideas too!
  2. Munch on sun-protecting snacks. Sunscreen isn’t the only thing that helps protect you from the harmful rays of the sun. Load up on foods that naturally support your skin’s defense against UV rays such as bell peppers, leafy greens, and fish that’s rich with Omega-3 fats. These types of foods will help your body from the inside-out (and also be a big hit at your cookout)!
  3. Avoid the guilt. If you have some apple pie, don’t beat yourself up. Decide to go in for a second hot dog? Enjoy it! Just remember that this is a time for celebration, not for guilt. Just because you indulge a little doesn’t mean you’re going to ruin your healthy ways! Focus on the good stuff - like how you avoided the hamburger bun, or how you loaded up on twice the amount of veggies (and only a quarter the amount of pie). Staying positive will go a long way, and help you to get back on track after the holiday.
  4. Turn up the music and dance! You’re spending time with friends and family, there’s music playing, the sun is shining - why not shake that tail feather? Dancing is a great way to not only burn calories, but help you from getting sleepy after a big meal. So get up out of that chair, and get moving!
  5. Choose a small plate. Research has shown that people who choose to eat off smaller plates eat less without even noticing the difference. Some results showed that 50% fewer calories were consumed by participants, but everyone reported the same level of satisfaction and fullness after the meal. So go small!

Whatever you do this 4th of July, remember to stay hydrated, take care of those seasonal allergies before heading out, and most of all: HAVE FUN! Looking for some more tips for staying healthy during your cookout? Try these on for size!


[Credit: Rose, Rose. "6 Tips for Not Regretting Your 4th of July BBQ." Summer Tomato.]

[Credit: Cattel, Jeff. "How to have the Ultimate Fourth of July." Greatist.]



5 Tips for Staying Active while on Vacation.

June 27, 2016

After a long winter, you’ve finally gotten back into your old workout routine. You’re getting in your exercise regularly and feeling great! After clocking in so many hours at the office and the gym, it’s time for a nice long vacation.

No need to worry about losing your hard-earned momentum! We have five helpful tips that will help you stay in shape, even while on vacation.

  1. Adjust your expectations. It’s natural to have to adjust your daily routines when you’re traveling, so change your mindset ahead of time in order to stay flexible. Do you usually run in the afternoon? Try planning morning runs before your vacation days get started. Do you usually take a long walk around your neighborhood? Try a barefoot walk on the beach instead. Little adjustments like this will help you stay on track while also enjoying a change!
  2. Explore on a bicycle. Many cities and vacation towns offer bike rentals at a low price, either by the day or the hour. Not only is it a wonderful way to explore a new area, but it’s an easy way to get around while avoiding traffic and also getting some exercise. It’s a guaranteed adventure!
  3. Try a new sport. Find out what is offered in your vacation area, and try something new! Some great activities to try are surfing, kayaking, paddle boarding, or rock climbing. Many places offer sessions for any skill level, so even if you’re a beginner it’ll be a great change in your workout routine!
  4. See the sights on foot. Put on some comfortable shoes, and hoof it around town! Deciding to walk (rather than take a car) is a great way to get in some exercise while also seeing the sights. Some cities even offer running tours!
  5. Make exercise your vacation. Planning your vacation around a destination half-marathon race or similar type of event will not only keep you motivated to train before you leave, but also help you celebrate your success!

By changing your mindset before your vacation, you can easily stay active! It’s important to relax, but it’s also important to keep moving and experiencing new things. So keep that momentum going, and have some fun while you travel!


[Credit: Munoz, Kissairis. "24 Tips For A Fitter Summer Vacation." Greatist.]

[Credit: Cooper, Bob. "How to Stay Fit on Vacation." Runner's World.]



5 Simple Tips for Keeping a Sharp Mind.

June 21, 2016

Do you ever walk into a room then think, wait, what did I come in here for? How about forgetting your keys, misplacing your phone, or forgetting one of the three things you needed to remember to pick up at the store?

It’s not an uncommon problem, but as we age it’s important to keep our minds sharp. Just like a muscle, the brain needs constant exercise and nutrition in order to function at peak efficiency. So how do we keep our brains working hard well into our older years?

Eat more brain-healthy foods. Eating a variety of vegetables and plenty of berries, especially blueberries, not only benefit the brain but also overall health. Good neurological connections are made when nerve cells can send signals efficiently, which means they need to have a healthy layer of fat to move that message along. Healthy fats like nuts, fish, and olive oil (rather than unhealthy fats from red meats, butter, cheese, and fried foods) will support these connections and can help reduce the risk of Alzheimer’s disease. Here are some great ways to get healthier without breaking the bank!

Keep learning. Whether it’s going back to school, picking up a new hobby, or even working on a crossword puzzle, keeping your brain active and solving problems will help keep your memory strong well into old age. These mental exercises activate processes in the brain, and stimulate communication between nerve cells. So try volunteering, or learning a new skill or language - it will enrich your life, and your brain!

Hydrate that brain! We’ve mentioned many times about how important it is to stay hydrated. But did you know that good hydration also helps keep your brain going at peak efficiency? Research has shown that when we’re thirsty, we have more difficulty staying focused. It also impacts our short-term and long-term memory recall. We are most dehydrated when we first wake up in the morning, and drinking a large glass of water first thing has been shown to jumpstart brain function, flush out toxins, and fire up your metabolism. Add some True Lemon to your morning water to help boost your desire to reach for that glass!

Stay positive. Positive thinking has a lot of power, especially when it comes to how we perceive aging. Studies have shown that middle-aged and older learners have done worse on memory tests when they were exposed to negative stereotypes about aging. But when they received positive messages? Yep, they did better. People who constantly joke about how they’re “getting old” when they are forgetful could be indirectly convincing themselves that they have no control over their memory function. Keeping a positive mindset will help you translate that into good habits, and provide a better chance for keeping your brain sharp later in life!

Put on those running shoes - for your brain! Physical activity is important for many reasons, but a recent study found a link between exercising at a younger age and the risk of dementia decades later. People who exercised less as young adults had a risk two times higher of getting dementia later in life. So get up off that couch, and start moving!

What do you do to keep your brain sharp? Let us know in the comments!



[Credit: "6 Simple Steps to Keep Your Mind Sharp at Any Age." Harvard Healthy Publications.]

[Credit: Bailey, Chris. "Killer morning habit: Drink 16oz of water right after you wake up." A Life of Productivity.]

[Credit: Gowin, Joshua. "Why Your Brain Needs Water." Psychology Today.]

[Credit: Gillespie, Darria Long. "2 Tips to Keep Your Brain Sharp." ShareCare.]



Top 7 Foods to Avoid This Summer.

June 20, 2016

The first day of summer is here, and we couldn’t be more excited. Short sleeves, sun dresses, cookouts, and picnics - it’s time to celebrate this wonderful season!

There are some amazing seasonal foods to enjoy this time of year, but others you should try to avoid (no matter how much you associate them with summertime).

Top 7 Foods to Avoid this Summer

  1. Sweet potatoes. These sugary potatoes are harvested in the fall, and usually imported from China during warmer summer months. Stick to these root vegetables during cooler months, and opt for fresh sweet corn instead for your cookout!
  2. Pomegranates. These antioxidant-rich fruits might be great on your salad, but it’s best to hold off on getting them until winter. They’re imported from Chile other times of the year, and could potentially be sprayed with a lot of pesticides. Try stone fruits like peaches and nectarines instead, or even sweeten your water with True Lemon Peach Lemonade!
  3. High-protein foods. Those burgers and hot dogs can be difficult for your body to digest, and it takes a lot of energy to break them down. When your body does this it actually creates heat - a process known as thermogenesis. This causes a spike in body temperature, which doesn’t help when you’re already sweating on a 90+ degree day. Pass on the meat when you can, and opt for more veggies!
  4. Coffee. Yep, that even means the iced version! Coffee is a diuretic, and those bathroom trips will cause your body to lose salt and water. This will leave you dehydrated, and not-so-happy in that hot summer sun. If you can’t go without caffeine in the morning, try Matcha tea instead. You might give up your morning cup of joe for good!
  5. Frozen cocktails. Nothing sounds more refreshing than a slushy margarita or pina colada to beat the heat. But those sugary drinks can pack in a ton of extra calories, and leave you feeling worse than if you’d gone without. A better alternative? Try some of these low sugar and sugar free cocktail recipes instead! Another helpful trick: keep some True Lime Black Cherry Limeade in your bag, and add it to a simple drink of rum and soda water.
  6. Asparagus. Although asparagus is delicious when thrown on the grill, it’s strictly a spring crop. Other months it will not be as tasty, probably due to the long travel from Mexico or Peru. Snow peas and string beans are better options this time of year.
  7. Shellfish. Believe it or not, shellfish have seasons just like fruits and vegetables do! Different types of seafood are considered “out of season” when they’re spawning, and during the summer that usually means oysters, clams, and mussels. Harvesting these types of shellfish during this time of year can put their populations at risk, and going with commercially farmed shellfish means you’re probably getting it genetically modified. It’s best to simply avoid these all together this time of year.

What is your favorite food or drink to beat the summertime heat? Let us know in the comments!

Looking to clean up your diet and ready your body for pool season? Here are five easy ways to get back on track!


[Credit: "4 Worst Summer Calorie Bombs." Prevention.]

[Credit: Levan, Jared. "Foods to Avoid in Heat Waves." Food Republic.]

[Credit: Straus, Rebecca. "8 Surprising Foods You Should Never Eat in Summer." Prevention.]



The Simplest Anti-Aging Tip EVER.

June 16, 2016

There seems to be new products that appear every month bragging about how they will be the key to unlock your own personal fountain of youth. Our culture is obsessed with staying youthful and preventing the effects of age, but what if it’s much simpler (and cheaper) than we originally thought?

Tea has not only been connected to health, wisdom, happiness, and general well-being for thousands of years, but research has shown that it also contains some truly amazing anti-aging properties. Researchers in China found that people who drink more than three cups of tea per day showed five fewer years of wear and tear on their cells than the cells of people who drink less than one cup per day. They believe that the antioxidants in tea help to keep DNA strands strong during cell division, which can help fight off diseases like cancer and diabetes.

Here are additional ways that drinking tea helps promote anti-aging:

  • Green tea’s high concentrations of EGCG (a potent antioxidant) help fight against free radicals. Free radicals are what can damage DNA, and contribute to the risk of cancer and heart disease.
  • EGCG also helps counteract oxidative stress on the brain, which can reduce the risk of neurological disorders that occur with age, such as Alzheimer's.
  • We all know that one easy way to prevent skin cell damage (and in turn, wrinkles) is to be diligent about applying sunscreen. But one study by the Department of Dermatology, Case Western Reserve in Ohio found that drinking green tea may provide additional DNA protection from harmful ultraviolet (UV) radiation.
  • Bone density deteriorates with age, which is why it’s important to do everything possible to promote bone strength through all phases of life. A study by The Department of Pathology at Texas Tech University showed that rats that were supplemented with polyphenols from green tea showed higher rates of bone mineral density and strength after four months of exposure. This is believed to be a connection to the antioxidant and anti-inflammatory qualities of green tea.

Whether you prefer your tea hot or iced, drink up! Just remember to choose the a high quality tea variety, as over-processing can compromise its beneficial qualities. Also be sure to avoid tea with added sugars - you’re sweet enough!

Ready to boost your daily tea intake? Try some of these great recipes!

Meet Matcha: The Queen of Green Tea

True Citrus Tea with Hibiscus and Goji Berries

True Lemon Friendship Tea

True Citrus Peach Green Tea Punch True Green Iced Tea

True Green Iced Tea


[Credit: Newcomer, Laura. "13 Reasons Tea Is Good for You." TIME.]

[Credit: Edgar, Julie. "Types of Teas and Their Health Benefits." WebMD.]

[Credit: Ficarra, Barbara. "Drink Tea, Grow Younger." ShareCare.]



Supporting Health with Feeding America.

June 6, 2016

Overall health is more than just feeding your body with the best food and nourishment you can find. It’s also about helping support your neighbors, your community, and this beautiful planet on which we live.

True Citrus is proud to partner with Feeding America®, the nation’s leading domestic hunger-relief charity. Their mission is to nourish those who don’t know where their next meal is coming from through a network of nationwide member food banks, as well as to engage the entire country in the fight to solve the problem of widespread hunger.

Here are some staggering facts:

Here are some ways that Feeding America is helping to solve the problem:

  • Through a huge network of food-supplying establishments, including 200 food banks and 60,000 food pantries as well as meal programs.
  • By distributing meals to over 37 million people in need all over the U.S. within the past year, including 3 million seniors, and 15 million children.

It is our mission at True Citrus to help Feeding America deliver 1-million more meals in 2016-2017. This is our way to honor the constant effort of our customers in their goal to lead healthy lives, while also supporting the health and wellness of others in need.

Here are some great ways that you can help end hunger in America!

For more information about our partnership with Feeding America, check out this link and let us know in the comments what you’re doing to help combat hunger in America!





Best Cookout Ideas for a Healthy Memorial Day.

May 26, 2016

Is anyone else excited for summer? We’re certainly ready to kick off the season with a party! It can be hard to stay healthy with all of the delicious cookout favorites like cheeseburgers, hot dogs, pasta salads, and cherry pie tempting you at every turn.

Whether you’re hosting the barbeque or attending it, we have plenty of ideas for your beginning-of-summer cookout that will keep you (and everyone else) happy and healthy!

Don’t start the party on an empty stomach. It may sound silly to have a snack before you go to a barbeque, but arriving ravenous will only cause you to overindulge and make poor choices. Make sure you’re not running on empty, and have a light snack beforehand.

Stay hydrated, but do it in a fun way. Sometimes that urge to keep swinging by the food table is due to dehydration rather than actual hunger. Create some delicious summery drinks with fresh herbs that you can sip on all afternoon long!

Eat the good stuff, but don’t go overboard. Moderation is the best way to enjoy your favorite seasonal foods while also keeping your health in check. Here are some great tips for moderating your food intake while still enjoying yourself.

Play! It’s finally starting to warm up outside, so why not get a little exercise in rather than just sitting around? Play a game of catch or frisbee. Have a three-legged race, or find a friend that has a volleyball net. Even just a walk around the park after dinner will keep your mind off snacking, and give you more energy!

Go for skewers rather than burgers. If you’re going to make a dish to bring, try something filling that will skip the bun. Meat and vegetables on skewers are perfect for the grill, but also a great way to avoid the extra calories. Here are some great recipe ideas: True Orange Chipotle Tilapia Skewers, Shrimp on the Barbie, and True Lime Honey Sriracha Chicken Skewers!

Make small substitutes. Skip the bun and grab some extra lettuce to eat your burger or hot dog. Instead of reaching for chips, grab some crunchy carrots or celery for the dip. Opt for a refreshing True Lime Black Cherry Limeade with fizzy seltzer water instead of a beer. Little swaps like this make a big difference!

Keep your sweets a little lighter! Instead of going for that piece of pie, reach for fruit instead! It will fill you up while at the same time satisfy that sweet craving. Try mixing 1 packet of True Lemon Original Lemonade with 1 large container of plain yogurt for a light and naturally-sweetened fruit dip!

Looking for some more great recipes for your Memorial Day cookout? We’ve got you covered! Have a happy and safe holiday weekend!


[Credit: Homolka, Gina "30 Light Memorial Day Recipes." Skinnytaste.]

[Credit: Orlov, Alex. "12 Secretly Healthy Memorial Day Recipes." Daily Burn.]



Top 4 Tips For Surviving Allergy Season.

May 24, 2016

Ah, spring! The birds are singing, the trees are blooming, the breeze is blowing, the windows are open, and…..AAAAHHHHHCHOOOO!

Nothing ruins the excitement of springtime faster than an allergy attack. Allergies are caused when your immune system mistakes a normally harmless substance (such as pollen, animal dander, dust mites, mold, etc.) as a dangerous invader. The immune system reacts by producing chemicals, such as histamine, that create allergy symptoms, such as sneezing, itchy watery eyes, and congestion.

How to best survive allergy season? We have some tips and tricks to get you through.

Top 4 Tips For Surviving Allergy Season

  1. Keep it clean. Keep up on dusting and vacuuming around the home, but wear a mask if you’re extra sensitive to limit exposure. Wash bedding weekly in hot water. Pollen can accumulate in your hair and clothes, so changing when you come inside can be helpful, as can a quick shower before bedtime. Removing your shoes right away when you get home helps reduce tracking in unwanted allergens as well.
  2. Take it indoors. Check your weather app for pollen counts before heading outside for your workout. If they’re high, train indoors with an exercise video instead or at the gym. Pollen tends to be at its height in the mid- to late-afternoon hours, so save your outdoor activities for first thing in the morning to reduce your exposure.
  3. Boost your vitamin C intake. Vitamin C is a natural antihistamine - it destroys the molecular structure of histamine, the chemical the immune system releases that causes all of those pesky allergy symptoms.
  4. Drink peppermint tea. Not only does it smell delicious, but the essential oil helps as a decongestant, and calms irritated mucous membranes. It also contains anti-inflammatory and mild antibacterial constituents, which can also be helpful. Here are some more warming drink recipes that will help comfort you!

Using these natural preventative measures can help you live more comfortably this spring! In severe cases, it’s best to consult your doctor for further treatment.

[Credit: "10 Home Remedies for Allergies." How Stuff Works: Health.]

[Credit: Brawn, Amy. "Vitamin C For Allergy Relief." WebMD.]

[Credit: "Allegies Health Center." FoodNetwork.]

[Credit: "Allergies: Causes." Mayo Clinic.]

[Credit: Levine, Beth. "8 Tips for Surviving a Horrible Allergy Season." Everyday Health.]


Tags: allergies   lifestyle   spring  


5 Easy Ways to Spring Clean Your Diet.

May 19, 2016

Winter has finally come to a close, and the warmer months of spring have arrived! Trees are budding, flowers are sprouting, and you can begin cleaning out the house and wardrobe for the new season.

You don’t have to go crazy with juice cleanses and overly restrictive detox diets. Incorporating minimally processed foods back into your diet and creating good habits is all you need to boost your energy and spring forward into better health! A lot of people spring clean their house, so why not spring clean your body as well?

Eat more seasonal veggies!

  • Cabbage is on the cusp of winter and spring seasons, and it is a fresh way to boost your vitamin C and fiber. Who doesn’t love a delicious and crunchy salad for the first cookout of the season? Here are some great recipes for incorporating cabbage into your diet this spring.
  • Asparagus is an amazing source of folate, a B vitamin that will help boost your mood. It’s also the perfect thing to accompany scrambled eggs at breakfast, or fresh salmon at dinner.
  • Artichokes are loaded with magnesium - a mineral that’s essential for over 300 biochemical reactions in the body. They’re a great source of energy!

Cut out the big bad: sugar.

The new 2015-2020 Dietary Guidelines stress the importance of cutting back on added sugar in our diets. Beverages alone account for almost half (47%) of all added sugars consumed by the U.S. population!

A great way to ease your way off of sugary sodas is to try our newest True Citrus flavor: True Lime Watermelon Aqua Fresca! It has only 1 little gram of sugar and 10 calories per serving, and it’ll satisfy the “sweet” cravings without any artificial flavors or preservatives.

Minimize alcohol intake.

Alcohol has no nutritional benefit to the body, and it often contains added sugars and calories. With the sunshine lingering later into the evening, nothing is more tempting than enjoying a cocktail on a warm patio. Give your liver a break this spring, and enjoy a seltzer with fresh True Grapefruit instead.

Reduce sodium.

Consuming too much sodium has been linked to bloating, heart problems, kidney failure, high blood pressure, and a wide range of other health issues. Cleanse your body by cutting it out! One of the easiest ways to cut back on sodium is to cook at home, rather than eating out. Experiment with different sodium-free seasonings, and only add salt at the very end. The flavor will be stronger, but you’ll use much less. Here are more great tips on how to reduce sodium with alternative seasonings.

Drink up!

Boosting your hydration in springtime is the best way to jumpstart your metabolism. Staying hydrated will also reduce the urge for snacking, but just be sure you don’t end up drinking your calories. Try adding True Lemon Raspberry Lemonade to your water or seltzer - the delicious flavor will encourage you to drink more! Here are some more great drink recipes to try that wellness experts love to help boost your fluid intake.

You may have some lingering habits from wintertime that can be difficult to break. Luckily, using these five steps will get you ready for skimpy-clothing season in no time!


[Credit: Marturana, Amy. "New Dietary Guidelines Are Officially Here to Remind Us How Bad Sugar Is." Well + Good.]

[Credit: Kadey, Matthew. "5 Ways to Spring Clean Your Diet." Runner's World.]

[Credit: Amidor, Toby. "5 Tips to Spring Clean Your Diet." FoodNetwork.]

[Credit: "Top 10 Superfoods for Spring." Health.]



Tips for Creating Healthy Meals on a Budget.

February 25, 2016

Although it may seem that a fast-food dollar menu is inexpensive, you ultimately end up paying for it with your health. So can you eat healthfully on a tight budget? Of course you can! With a little planning ahead, you can make nutritious meals that are surprisingly inexpensive (and also delicious).

Here are our top tips for creating healthy meals on a budget:

Start with simple foods.

The most nutritious foods are usually the ones that are minimally processed - and as it turns out, they’re also the least expensive. Less processing means that less money went into production, and therefore they end up being cheaper for you.

Our True Lemon packets contain only simple and clean ingredients, and no artificial flavors, sweeteners or preservatives. Keeping these on hand will make it a little easier to stay healthy!

Buy in bulk!

Choosing to purchase whole grains, nuts, seeds, rice, quinoa, and other pantry staples in the bulk section of the grocery store will not only cut down on packaging waste, but also on cost. Having these basic items in the cupboard will make it easier to throw together something wholesome on short notice.

Spice things up.

Adding balanced flavors and spices to your meals will make something seemingly boring into a decadent and flavorful meal. Try adding True Lime Garlic and Cilantro Spice Blend to rice - you may find you don’t need much else! Seasoning an inexpensive cut of meat can make a huge difference in flavor, and it’s much healthier than using a dressing or marinade. Here are some simple and healthy recipe ideas to get you started!

Buy produce that’s in season.

Fresh strawberries will always cost more in winter than in summer, as in much of the U.S. they’re not in season. So why not try something else instead? Buying produce that’s seasonal to your area usually means it’s less costly, because it doesn’t have to travel as far from the farm to the grocer. You don’t even have to ask someone at the store what’s in season, as it’ll show on the price sticker!

Skip pre-washed and pre-packaged produce items.

Opting to pick out your own fruits and vegetables can save a lot of money, as the pre-washed, pre-packaged versions can cost almost double the price. This goes for anything that comes in a bag or container in the produce section such as greens, carrots, and mushrooms.

Get creative with what you have.

Rather than running out to the store to buy specific ingredients for a recipe, try using what you have in your cupboard or freezer. Have some broccoli that’s about to go bad? Look up a recipe for broccoli soup! Buying exact ingredients can also mean you end up with leftover waste, as recipes often require just small amounts of each item. Start with what you have, and work from there.

Make less waste, and use every bit!

If your celery is looking a bit wilted, don’t just toss it. Chop it finely and use it in a quiche, or add it to soup. Carrot peels, onion ends, and broccoli stalks are great items to freeze and save for making your own vegetable broth! Just boil them hot water for 1-2 hours, and let cool. Store in containers in the fridge for 1-2 weeks for an easy soup base.

Another great tip is to save your strawberry tops. Put them in water in your fridge for a refreshing (and healthy) treat. Better yet, add True Lemonade along with them for a tasty low-calorie treat!

Do you have more tips or ideas to add to the list? Let us know in the comments!


[Credit: White, Dana Angelo. "Ask the Experts: Budget-Friendly Tips."  FoodNetwork.]

[Credit: Clark, Larkin. "5 Hacks For Cooking Healthy Meals on a Budget." Well & Good.]



Make Your Healthy New Year’s Resolutions Last All Year!

February 1, 2016

As 2015 was reaching a close, we all began to think of the resolutions to make for the upcoming year. We started to psych ourselves up for getting to the gym again, and get back on track with eating healthy.

Now that the first month of 2016 is behind us, the reality of how much effort it takes to keep our New Year’s resolutions is beginning to hit. Why did we make such huge goals? Why did we think we could change so drastically from our bad habits back to good ones? And why did we think it would last?

It’s not too late to re-evaluate resolutions and make your healthy New Year’s resolutions stick through the end of 2016 (or any other year)! Here’s how to get started:

Make more specific goals, rather than broad statements.

Think of resolutions as goals to accomplish in the upcoming year. Why do we struggle to keep them? Part of it is because we often make very broad statements, such as "I'm going to go to the gym more" or "I'm going to lose weight" or "I'm going to spend less time watching TV". These are all great ideas, but they're not very specific. If you don't define how much more or less you want to do something, how can you possibly know if you're reaching that goal?

Instead of setting big idealistic goals, get specific. If you want to go to the gym more, resolve to add 5 hours per week to your schedule devoted to that. It's specific, but it still allows you to be flexible and go when you can. Want to watch less TV? Decide to only spend X amount of hours watching your favorite shows each week, and think of other things you can resolve to do with your newfound time. Want to drink more water? Decide to work towards drinking just 1 more glass of water per day. Adding some True Grapefruit will help make your water tastier, and more likely to be enjoyed, by the way.

Make your goals attainable, and be sure you’re ready to work on them!

Why are resolutions unrealistic? Is it because people decide on resolutions that are too difficult to attain, or because we don't have the will to tackle them?

The first step is setting specific, measurable goals. The next step is making sure you're willing to put in the work to achieve them. For example: You want to get a promotion at work, but you also want to travel more. These are contradicting goals, as getting that promotion may mean putting in more time in the office - but travel will take you out of it. What goals are more important to you right now, and what are you willing to put in the effort to change?

Hold yourself accountable for your goals.

Tell friends and family about your resolution, and ask them to help keep you on track. Start a blog about it and share your thoughts, feelings, and struggles. Maybe even set a calendar reminder at the 6-month mark to make sure you’re where you want to be. If you want to make that resolution happen, it will take work! But having support from others and holding yourself accountable will help you stay motivated to keep going.

Keep it simple, and don’t get discouraged!

  • First: If you've had trouble keeping resolutions in the past, just set one simple goal. That's it, just one. See how you do.
  • Second: Remember to be forgiving of yourself. Resolutions, even simple ones, sometimes just don't happen. Don't beat yourself up about it. Reassess, and move forward.
  • Third: Give it some time. It's not easy to create new habits, and you'll most likely slip up along the way. We all do! Just keep coming back to it, and remember why you made the resolution in the first place. It'll take time, but it'll be worth it.

What are your resolutions and goals for 2016? Leave them in the comments below!

Is one of your goals to start working out more? Here are some of our favorite winter weather workout tips!

Want to get up earlier in the mornings (and actually like it)? Here are some easy steps to help you get there.

Ready to just get healthy again? Here are our tips for keeping yourself happy and healthy!




True Citrus Survival Guide: Cold & Flu Season.

January 13, 2016

The holidays are over, and it’s the start of a new year! After all the stress, excitement, and overindulging we’re finally ready to get our health back on track, and get back to work. Then comes the sniffling, the sneezing, the coughing and body aches...oh, no...

This time of year is when our immune systems are at their weakest. We’ve already been through a long period of stress, and the cold weather makes us even more susceptible to illness. We already have a great article to help boost your immunity, but what if you’ve already caught a bug? Here is our survival guide for getting through cold & flu season!

1. Get in those fluids! You remember getting sick as a kid and your mom bringing you juice, lemon-lime sodas, and plenty of other liquids (maybe with a crazy straw)? There’s a reason for it! Staying well hydrated is the best way to keep your body functioning optimally - which means helping your immune system kick the bad guys out as fast as possible. Just be sure that your fluids aren’t high in added sugar, and maybe add in a very small amount of sodium to boost electrolyte content (and help your body absorb water). An added bonus if your beverage of choice contains plenty of vitamin C as it assists with immune system support as well.

2. Choose rest over all else. Whether it means calling in sick to work, asking a friend or partner for help with the kids or daily chores, or saying “no” to a good friend’s birthday party that you’ve been looking forward to - making rest your top priority is the most important step towards healing. With your immune system already weakened it’s going to need to work doubly hard to get rid of a virus, which means you need to give it the time to duke it out. This means taking a couple of days off to rest, no matter how difficult. Not only will you be less likely to spread your illness to others, but your symptoms will last for a shorter amount of time.

3. Crack a window. This may seem like the last thing you want to do, but getting some fresh air circulating can do a world of good! All those hours you’ve been spending indoors coughing and sneezing can allow germs to settle, and possibly infect others. So let that fresh breeze get the airflow going and move that stagnant air back outside!

4. Listen to your symptoms. A lot of over-the-counter medications simply dull the symptoms of your illness, rather than truly fight the virus. They provide a false sense of wellness making you feel good enough to work, even though you should really be resting. Rather than taking a drug, listen to your symptoms. Feeling tired? You probably should be resting! Thirsty? Drink plenty of water and fluids. Support your body with what it needs, and you should be back in good health in no time.

5. Keep it clean! Toss those used tissues in the trash, and wash your hands often. Sanitize anything you’ve been using frequently, including the door handle of the bathroom, and the refrigerator door. Leaving these objects dirty can not only spread bacteria and viruses to others, but can compromise your already weakened immune system. Keep it clean, and keep the germs away.

6. Sip on some tea. Tea is a great way to soothe a sore throat, cough, and even an upset stomach. It’s gentle, comforting, and hydrating - all important things when trying to relax and let your body heal. Add some True Lemon for alkalizing benefits, which can help balance your body, and aid in digestion with absorption of vitamins and minerals. Here are some great warming drink recipes that are sure to help comfort and soothe!

Don’t let the cold or flu stop you from enjoying the winter season. With these tips you can help your body fight off whatever comes your way. Be sure to consult your doctor before starting any wellness plan, and if symptoms last for a longer period of time than usual.

Need some more tips on how to stay happy and healthy this time of year? Check out this article!


[Credit: Dhal, Taylor. "Your Cold and Flu Season Survival Guide." Share Care.]

[Credit: Roizman, Tracey. "The Alkalizing Effect of Lemons." Live Strong.]



Winter Weather Workout Tips.

December 29, 2015

Your alarm goes off, and it's still dark outside. You're driving home from work, and it's already dark again. Feeling motivated to exercise yet?

With shorter days and longer nights, it can be difficult to find the motivation to lace up your running shoes, let alone brave the colder temperatures outside. However, it's more important than ever to stay on top of your workouts throughout the winter months, as it'll help boost your mood and keep your momentum going for when spring finally arrives!

Here are our tips for exercising during the winter:

Switch on that light! Sometimes it’s best to get your workout out of the way first thing. There is a little more light in the morning, and it’s probably dark by the time you’re driving home at the end of the day. One helpful way to get out of bed is to turn on a bright light. It’ll be harder to roll over and hit snooze, as light suppresses melatonin levels (the hormone that helps regulate sleep). For the same reason that you should dim your lights in the evening to make it easier to fall asleep, is why you should switch on those bright lights or open your curtains when you’re waking up. Here are some other great ways to get you up and going first thing in the morning!

Download a good podcast or audiobook to your iPod or phone. If you’re looking forward to the next episode of your favorite podcast, or the next chapter in a book you’re listening to - you’ll be more likely to get up and go! Here is a fantastic list of 20 podcasts to try out, and you can download audiobooks for free through your local library using the Overdrive Media app on your phone.

Grab a winter workout buddy. For some additional motivation, it’s helpful to have a buddy to call that might need a little help getting out the door as well. It will be easier to hold yourself accountable when a friend is planning to meet you, and you’ll feel safer jogging in the dark with someone you trust close-by.

Allow yourself to acclimate to colder temperatures. It may take your body a little time to adjust to outdoor workouts, but just take it slow at first. Start your jog or bike ride a little slower, and work your way up to a normal pace. It’ll take your muscles a little longer to warm up in the cold and this will help reduce the risk of injury.

Wear a scarf, and save your nose! You may notice that when you’re jogging outdoors in cold weather, it seems as though a faucet has been turned on through your nose. That’s because your body is producing more mucus inside the nostrils to keep everything moist from the dry air. To save your nose, wear a scarf or neck gaiter to breathe through. It’ll help keep the air more moist (from condensation), and in turn your sinuses will produce less mucus.

Drink, drink, drink! Water, that is. Sometimes it’s not as obvious as in the summer, but your body is sweating under all those layers during your cold-weather workouts. Even if you don’t feel thirsty, be sure to drink before, after, and during your runs! If you have trouble drinking regular water, make it more tempting by adding some True Grapefruit to your bottle. It adds some flavor, which will make you more likely to keep sipping!

Change your clothes. This may seem obvious, but sitting around in clothes damp from sweat, rain, or snow can cause more problems than just smelling bad. You’re more likely to get sick if you’re in the cold clothes for a long period of time, as it drops your core body temperature. Even if you don’t take a shower right away, be sure to change into something dry and warm.

Know when to stay indoors! When wind chills drop below zero, or when conditions are icy, it’s probably best to just take your workout indoors. Even multiple layers just aren’t worth the risk of slipping and falling, or even getting frostbite! And besides, you can still do sit-ups and push-ups in the comfort of your own home.

It may be difficult to get outside to get your heart rate up this winter, but with these tips you may find yourself actually enjoying the cold! Then when temperatures start to warm up, you'll be already going strong rather than starting from the beginning with your workout routine.

Here are some more tips for staying happy (and healthy) this time of year!


[Credit: "20 Podcasts you need to hear in 2015." Entertainment Weekly.]

[Credit: Van Allen, Jennifer. "Winter Weather Exercise Tips." Runners World.]

[Credit: "How to Prevent a Runny Nose in Cold Weather." WikiHow.]

[Credit: Madden, Aemilia. "Stay Strong: How to Survive Working Out Through Winter." Pop Sugar.]

[Credit: McMullen, Laura. "6 Rules for working out in cold weather." Daily News.]

[Credit: "Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans." U.S. National Institutes of Health's National Library of Medicine.]



Last Minute Gifts that Give Back!

December 22, 2015

Here at True Citrus, we like to take a moment away from the hustle and bustle of the holidays to think of those in need. If you’re already purchasing gifts for your friends and family, why not choose to buy from a company that gives back?

Even if you procrastinated a little with your holiday gift-buying, these items are available to order online - just make a note in a pretty card, and let your loved one know they’ll be getting it in the mail soon. Everyone enjoys a surprise in the mail, even if it’s a little late!

These are some amazing gift ideas from companies that truly embrace the spirit of giving during the holiday season:

Wine from A Dog’s Life: This wine will make you and animals a little happier. 10% of each sale on their site benefits animal rescue and adoption organizations.

Gift Bundles from Women’s Bean Project: The Women’s Bean Project provides transitional job training for chronically unemployed and impoverished women. Their gift bundles include mixes for delicious foodstuffs including hearty soups, bread, scones, and chili!

Coffee or tea gift set from Laughing Man: We love coffee and tea at True Citrus. If you have a friend that shares our love of these yummy warming drinks, treat them to some Laughing Man! This company (founded by actor Hugh Jackman) puts 100% of its revenue back into education, community development, and business development for new entrepreneurs.

MiiR water bottles: Great for toting around True Lemon Original Lemonade, each purchase of these stylish water bottles empowers one person with clean water for an entire year. Now that’s hydration that goes the extra mile!

Books from Better World Books: Have a bookworm in the family? Order them some classic novels, or a new fiction to dive into. If you purchase a book through Better World Books, they’ll donate one to another reader - a book for a book. Simple as that.

Gift Sets from Hand in Hand Soap: Soaps and candles make for a pampering gift that anyone can enjoy. Hand in Hand donates a bar of soap and provides a month of clean water to children in need with every purchase.

Children’s apparel, accessories, and toys from Everything Happy: This company matches purchases with product donations to children in hospitals and orphanages throughout the United States who could use a little more “happy” in their lives.

Rain boots from Roma Boots: With every pair you purchase, Roma donates another pair of boots to a child in need. They also donate 10% of proceeds to their Roma For All Foundation which provides educational services for orphans and children of poverty.

A yoga mat from Manduka: These beautifully designed and lightweight mats are biodegradable, and made from non-Amazon harvested tree rubber. You’re not only being kind to the earth when you gift these mats, but you’re also donating to Off the Mat, Into the World - an organization that uses yoga to inspire sustainable activism and social change.

No matter how you celebrate the holidays, just remember the important thing is to share the joy of the season with the people you love.

Need last-minute recipe ideas for your big holiday dinner? Check out this article!

Trying to stay healthy during this time of year, but need some extra tips? We’re here to help.

Wishing you a safe and very happy holiday!


[Credit: Mazzio, Jena. "Love to Shop? Check Out These Cool Companies That Give Back." One Green Planet.]

[Credit: Probus, Jessica. "23 Charitable Companies That Actually Give Back." Buzzfeed Life.]

[Credit: Tamarkin, Sally. "28 Awesome Gifts That Give to Charity, Too." Greatist.]



Festive ways to use True Citrus during the Holidays!

December 14, 2015

No matter how you celebrate this time of year, you’ll most likely be sharing meals with your loved ones. It can be a challenge to figure out what to make, and nobody wants to be the person that just stopped at the grocery store and bought another store-made veggie platter or fruit cake.

These are some of our favorite recipes, all made with True Citrus products. Our seasonings not only enhance flavor, but they also add nutritional value and vitamin C!


True Lemon Pepper Popovers: These buttery lemony popovers are great as an appetizer, or for sopping up the last bits of gravy from your plate. They’re also fun to say out loud!

Autumn Hummus: Pumpkin and tahini? Why not? This is a unique dip that your guests will want the recipe for. Serve with pita chips, or sliced seasonal vegetables.

True Lemon Pepper and Pecorino Dip: A simple yet delicious dip that’s great served with chips or crackers.

True Lemon Cheese Log: This recipe is not only a hit at holiday gatherings, but also looks extra festive on the table!

True Lime Garlic and Cilantro White Bean Dip: Yummy, garlicky, and easy to make. Can’t beat that during the busy holiday season!



Couscous Stuffed Baby Pumpkins: With sausage, tofu, or just the vegetables, this is a festive dish that’s nutritious and just plain pretty to look at!

Lemon-Herb Roasted Turkey Breast: Tired of the same old turkey every year? Spice it up with True Lemon!

Spiced Honey and True Lemon Spiced Ham: True Lemon is an essential ingredient in the fabulous glaze on this traditional baked ham.

True Lemon Pepper Game Hens: Cornish game hens get dressed up in zesty lemon pepper, basil, celery, onion, and green bell peppers for a mouth-watering flavor that will keep your guests coming back for more!

True Lemon Vegetable Gratin: This side dish is creamy and satisfying - perfect for cold weather. The vegetable ingredients can be substituted for whatever is seasonally available, making this a harvest time classic.

Steamed Broccoli with True Orange Ginger Dressing and Walnuts: Choosing a lighter side dish is always a good idea during food-heavy holiday celebrations. Broccoli gets dressed up in a zesty orange dressing in this side dish, and walnuts round it out with a satisfying crunch.

True Orange Ginger Mashed Sweet Potatoes: Take sweet potatoes up a notch with this easy-to-make recipe that’s only 134 calories per serving!

Lemony Herbed Mashed Potatoes: Lemon nicely evens out the richness of the broth and sour cream in this recipe for a deeply satisfying spin on traditional mashed potatoes.

Green Beans with Almonds and Lemon Brown Butter: The perfect side dish to assign to the friend that wants to bring something, but isn’t exactly a whiz-kid in the kitchen. Simple, easy, delicious.

True Lemon Roasted Brussels Sprouts: Our simple recipe reveals Brussels sprouts’ sweeter side! Trust us - it’ll become a family favorite everyone will be looking forward to year after year.



True Lemon Pumpkin Roll: This dessert you can make ahead, which will free up some of your valuable holiday time!

True Orange White Chocolate Chip Cookies: A great cookie recipe that you can share with friends and family all season long. The orange is a beautiful complement to the white chocolate chips!

Chocolate Whoopie Pies with True Orange Buttercream: These mimic a rich chocolate cake filled with a light and fluffy True Orange cream filling. Box these in a cookie tin and serve as a sweet gift!

Maple Pecan Apple and Cherry Crumble: This classic apple crumble recipe is taken to new heights with a sprinkling of pecans, a drizzle of maple syrup, a handful of dried cherries, and a dash of True Lemon. It’s sure to be a hit at your holiday gathering, especially if served with a generous scoop of vanilla ice cream!

True Lemon Pumpkin Cheesecake: If you’re searching for the perfect dessert, this updated cheesecake is a delicious choice! To make it even easier, purchase a store-made graham cracker crust.

True Lemon Pumpkin Bread Pudding: Bread pudding is always a comforting classic. Your guests will come back for seconds, and maybe even thirds!

Cranberry Citrus Glazed Bread: This recipes is moist, satisfyingly spicy, and made with seasonal ingredients. You can even have the leftovers with coffee at breakfast time!



True Citrus Champagne Punch: This festive and citrusy champagne punch makes for a perfect holiday celebration cocktail, or a great spin on mimosas for brunch.

True Lemon Hot Toddy: During this cold time of year, nothing beats a hot drink with a kick. This will warm you (and your guests) right up!

Wassail Punch: Spice up a traditional drink this holiday season with True Lemon! Add bourbon for adults, but the kids can enjoy this hot festive beverage as well.

Click here for more warming drink recipes!


What are your favorite recipes to share with friends and families during the holiday season? How will you use True Citrus to make those recipes extra special this year? Let us know in the comments!


Tags: holiday   lifestyle   recipe   true citrus  


Holiday Cooking Supplies + Giveaway.

December 7, 2015

So much of holiday celebrations start and end in the kitchen. Whether with baking Christmas cookies, cooking holiday meals, or whipping up a family brunch - it's where people gather to enjoy all the flavors of the season!

Keeping your kitchen stocked with the right supplies will keep you prepared for just about anything - even a cookie emergency! These are our favorite kitchen supplies to have on hand during the holidays, and all year round:

High-quality chef's knife.

Having a good quality knife is the best way to start, and is essential for making food preparation a breeze. It's amazing the difference that a good knife can make when slicing and dicing all the ingredients for a holiday feast.

Vegetable peeler.

Keeping a vegetable peeler on hand will greatly speed up your prep time when peeling potatoes, carrots, or other veggies. This is also a much safer way to have the kids help with preparing a meal. 

Potato masher.

Using a potato masher to make your potatoes will ensure that the starches don't get released due to over-mixing. This can result in a gummy (and not so appealing) texture, which using a masher will help to avoid! This tool usually comes in a bulky shape that's hard to fit in a drawer, however this masher flips down for convenience.

All-in-one grater.

It's always a good idea to keep a grater around, especially one that can do just about anything! Whether finely zesting citrus, shaving parmesan cheese, or thinly slicing vegetables, this grater does it all.

Kitchen shears.

From cutting up meats, to quickly trimming herbs, and even cutting the stems off flowers - having a pair of kitchen shears ready will make your life a little easier. You will be surprised at how long you survived it in the kitchen without them.

Holiday-themed cookie cutters.

Everyone loves the smell of cookies baking during the holiday season. Whether you're making a batch to give out as gifts, or just to share with friends and family, make it a little more fun with these festive shapes! Check out these hilarious Ninjabread Men, or these traditional Christmas Cutters. If you're even more adventurous, try making your own chocolates with these molds!

True Citrus seasonings.

Nothing goes better with holiday cooking than True Citrus! Our True Lemon Pepper is zesty, 100% salt-free and great on top of chicken, fish, salads, vegetables, and sauces. True Orange Ginger tastes amazing in muffins and cakes, and even in hot apple cider! Here are some recipes to try with our products.

Cast iron skillet.

Cast iron skillets are one of the hardest working tools in the kitchen, and they have been for the past 2,000 years. These skillets are usually pre-seasoned so that food doesn't stick, with amazing heat retention abilities. They're extremely durable, and great for cooking just about anything - including a delicious apple crumble for Christmas morning.

Casserole dish.

When you need a recipe to share that's easy to throw together, casseroles are a great choice! It's a good idea to get a deep dish version that can work for hearty casseroles and bread puddings, as well as something like lasagna. Ready to take it to a holiday potluck to share with friends? This casserole carrier will make bringing it along a little easier, while also keeping it piping hot.

Carrier Immersion blender.

This is a great little tool to have around for blending soups and sauces right in the pot! No need to make a mess by trying to dump hot liquid into a blender. It’s also great for whipping up some homemade whipped cream for pumpkin pie!

Glass food storage containers.

Sometimes the best part of holiday meals are the leftovers you get to enjoy the next day! Glass containers are better than plastic, as they won’t retain any flavor and they’re microwave safe.

Silicone baking sheets.

If you’ve always used parchment paper in the past, meet your new best friend. These baking sheets stay flat (unlike paper that curls), and are re-useable! They make the perfect non-stick surface for baking cookies. Sheets

Stainless steel mixing bowls (with lids).

Use a large bowl for general mixing, and two smaller bowls for combining dry ingredients or beating eggs. Having lids that fit over top make storing leftovers even easier!

Silicone cooking utensils.

These non-stick cooking tools are not only durable, but the silicone coating doesn’t leave any nooks or crannies for bacteria to grow.

Holiday trivet.

Protect your table with a snowflake-shaped trivet! This will keep hot dishes from damaging your beautiful holiday table, while providing some festive decoration as well.


True Citrus is here to get you ready to go for the holiday cooking season! We’ll be giving one lucky winner ALL of the supplies listed above for FREE!

To enter the giveaway, use the Giveaway Tools form below. Please be patient - sometimes it takes a little while for the form to load.

Best of luck, and happy holidays!


[Credit: "Kitchen Essentials List: 71 of the Best Kitchen Cookware, Utensils, Tools & More." Mealime.]

[Credit: "Your First Kitchen: 5 Guides to Help You Set Up Your Kitchen With the Best Basics." The Kitchn.]




Moderation: The Key to Having a Happy (and Healthy) Holiday Season.

November 30, 2015

Picture this: You're at a holiday party and the table is set. Your mouth is already watering from smelling the mashed sweet potatoes, honey baked ham, roasted turkey with gravy, pumpkin pie, and sugar cookies. As your stomach grumbles you start thinking about all the calories and fat content. You start worrying about this so much that you begin to dread seeing the pie before the whipped cream even hits it. Suddenly, you’re feeling stressed. You can already feel the guilt weighing on you for everything you’re about to eat. Sound familiar?

The holidays can sometimes mean that our health (and diets) go out the window until the New Year’s resolutions kick in. Being healthy doesn’t mean you can’t have a slice of grandma’s famous pumpkin pie or enjoy your favorite holiday cookies. This time of year is about celebration, which is why it’s mostly focused around food and eating. We don’t need to abstain from enjoying the foods we love, just moderate.

Here are our tips for staying healthy with moderation this holiday season:

  1. Think like the French! In a series of cross-cultural surveys, when Americans were shown a picture of chocolate cake and asked what word they associated with it, the most frequent answers were ‘guilt’ and ‘calories’. The French response was ‘celebration’ and ‘pleasure’. It’s not that the French feel the need to eat the entire cake, but they associate it with something very different than Americans do - and we can take a cue from them here! So enjoy that slice of cake, and take pleasure in it. You don’t have to eat the entire thing.
  2. Follow the 80/20 rule. If 80% of the time you work hard to eat whole foods that are minimally processed and packed full of nutrition - then the other 20% off the time, you should allow yourself to indulge a little. Good health is all about balance, not depriving yourself of the enjoyment of having the foods you crave! Allowing yourself to enjoy those foods during that 20% will allow you to make smart choices the remaining 80% off the time (instead of indulging all the time).
  3. Limit (or go without) alcoholic drinks. On average, most adults consume an additional 100 calories per day from alcoholic beverages. Even if you can’t avoid the cocktails all together, alternate between alcohol and a non-alcoholic sparkling True Lemon Mocktail to reduce your calorie intake. Even better, if you decide to stay sober it’ll be easier to avoid over-indulging during dinner. Also having a sparkling drink will keep you feeling festive without getting a holiday hangover. With this Brushed Bubbly with True Orange mocktail, you won’t even miss the champagne!
  4. Eat only things you LOVE, and leave the stuff you just like. Instead of piling your plate high with the food that you love, in addition to the food you’re not-so-excited about, why not just eat the ones you love? You eliminate the extra calories of food that doesn’t make you excited (yes, we’re talking about the fruit cake), and truly enjoying the foods you already know and love.
  5. Keep moving! Part of the reason why people gain weight during the holidays is because there’s a lot of sitting around indoors with nothing better to do than constantly graze. Make an effort to add some exercise into the holidays to avoid snacking all day long! Go for a walk while things are simmering, play a game of catch, or even sneak in a quick game of charades. This will also keep you from being tempted to nap after eating, and expend those calories! Here are some more great tips, along with some additional advice with how to stay healthy this season.
  6. Just because it’s “holiday food” doesn’t mean you have to eat it! This is certainly the time of year for seasonal dishes, but have you really thought about if you really like those foods? Do you truly enjoy spiced egg nog, or would you rather enjoy something lighter - like a cup of hot apple cider made with Crisp Apple Medley? If you could have any treat at all, would you rather have a slice of store-bought apple pie with whipped cream, or just one scoop of your favorite vanilla ice cream? Thinking about these things first rather than eating “just because” will help you to make better (and healthier) choices.
  7. Sneak in more veggies. Vegetables contain a lot of nutrition, and a lot of fiber. Getting in as much as you can will help maximize the nutrient value of your meal, while at the same time helping you feel more satisfied. The added fiber will also keep things moving through your system! Add pureed cauliflower into the mashed potatoes, and maybe even some fresh green peas. Don’t be stingy with your portion of salad, either.
  8. Use the three-bite dessert rule. The rule is this: the first bite is best, and so is the last. Every bite in between is pretty much the same! If you stick to the three-bite rule, you can focus on the full dessert experience and truly savor it. Therefore you’ll be much less likely to overindulge. Try this True Lemon Pumpkin Roll recipe, or this Maple-Pecan Apple and Cherry Crumble recipe. Just remember - keep your serving to 3 bites!
  9. Eat a good breakfast! Skipping a healthy breakfast will only leave you starving, and more tempted to over eat. Start your morning with a nutrient-rich and filling breakfast so that you don’t go crazy later in the day.

Always remember that this time of year is about celebration, not guilt! Keeping this in mind and following these steps will help you not only stay healthy, but also help you enjoy this wonderful time of year even more.

Another one of the best ways to spice up your holidays is with True Citrus! Check out our array of seasonings and spices to add even more flavor to your holiday menu. Here is a collection of warming fall drink recipes to share with your guests during the holiday season too!


[Credit: Anderson, Charlotte. "The OneThing Top Nutrition Experts Do to Stay Healhy During the Holidays." Greatist.]

[Credit: DellaCroce, Liz. "Living by the 80/20 Rule (Finding Balance Challenge and Giveaway)." The Lemon Bowl.]

[Credit: Le Billon, Karen, "French Kids Don't Get Fat." Karen Le Billon Blog.]



Healthy Drinks that Wellness Experts Enjoy!

November 17, 2015

Water is great and all, and boy, do our bodies just love when we’re getting enough of it. Everything functions a little better when we’re well-hydrated!

Wellness experts are always telling us: DRINK MORE WATER. But what do they sip on when they’re not pounding down water bottles full of H2O? Well, we’ll tell you...

Matcha Tea

Matcha, a traditional Chinese drink, is a stone-ground powder made of green tea leaves. This drink is loved by health experts because it’s full of antioxidants, boosts metabolism, detoxifies the body, and much more. It’s particularly high in an antioxidant called catechin polyphenol, which has been linked to decreased cancer risks, as well as lower cholesterol levels and blood pressure. It’s a great coffee substitute as it provides a slow release of energy rather than a quick spike.

Matcha can be enjoyed hot or cold, but be sure to add in a packet of True Lemon for even more antioxidant power!

Turmeric and Lemon Elixir

Turmeric, a spice featured prominently in Indian cuisine, has been shown to have many health benefits. Not only is it an anti-inflammatory, but turmeric is filled with antioxidants, and also has antibacterial properties. Adding a little True Lemon to this drink helps to balance alkaline levels of the body, and cleanse the liver. Try this simple recipe first thing in the morning - the cayenne will help boost your metabolism, and the ginger will provide extra support in absorption of all the nutrients!

In a large mug, add 1 packet True Lemon, 2 dashes of turmeric, some fresh shredded ginger, and a pinch of cayenne. Fill the mug with hot water, stir, and enjoy! Check out these other warming drink recipes to help boost your health.

Bone Broth

The opposite of your sweet morning coffee, this “drink” may seem more like soup rather than something you sip from a mug. It’s made in a similar way to regular broth or stock (made with animal bones), but it’s simmered for a longer period of time to extract the gelatin from collagen-rich joints and release minerals. Health nuts love bone broth, as it’s not only a great source of protein, but the minerals support naturally-occurring chemicals within the body, and the gelatin helps support skin and digestive health.

You may have to dare a loved one to try a hot mug of bone broth with you (at least until you get used to it), but until then it’s a great addition to soups and stocks!

Aloe Water

A body that’s well hydrated glows through skin. A big reason why aloe water is touted as a miracle skin-elixir is due to its hydrating qualities, but also the antioxidant content, anti-inflammatory properties, and the way it detoxifies and aids in digestion. Give this recipe a try: Fill a glass half-full with aloe vera juice. Add 1 packet True Lime, 1 teaspoon of honey, and stir well. Fill the rest of the glass with water, stir again, and enjoy! Here are some more refreshing and hydrating drink recipes to try.

Bulletproof Coffee

For a long time, fat was the enemy in weight gain and cardiovascular health. But as it turns out, that just isn’t true. Now, wellness experts are adding something to their coffee that you may be shocked to hear about: butter!

Popularized by Dave Asprey, Bulletproof Coffee is said to be rich, creamy, and add a huge boost of energy to get you through your day. It also provides your body with healthy fats - the best source of energy for your cells. Starting your day with this buttery coffee drink can not only be satisfying as breakfast, but the fat will slow the absorption of caffeine - helping you feel more focused all throughout your day. Providing your body with good fats can even help your cells to be more efficient in burning fat, leading to weight loss!

There is no miracle health drink that will reverse the effects of a greasy cheeseburger-a-day diet. Experts recommend regular exercise, and a diet filled with plenty of vegetables and real, unprocessed foods to accompany these beverages. If anything, these drinks will help support (and enhance) an already healthy lifestyle!

Have you tried any of these health drinks? What was your experience with them? Let us know in the comments!


[Credit: Shilhavy, Brian. "We Were Wrong About Saturated Fats." Time Magazine.]

[Credit: "Why more wellness experts are putting butter in their coffee." Well + Good.]

[Credit: "The beauty secret more New York women are sipping on." Well + Good.]

[Credit: "Bone Broth, Broths and Stocks." Nourished Kitchen.]

[Credit: "Recipe: Taryn Toomey's Detoxing Turmeric Tonic." Well + Good.]

[Credit: Patel, Tejal "Warm Water & Lemon With A Turmeric Twist." Mind Body Green.]

[Credit: "10 trendy beverages wellness experts love to sip." Well + Good.]




Boost Your Immunity! Tips for Resisting the Common Cold.

October 28, 2015

Now that the weather is cooling down, cold season is nearly upon us. You’ve probably been giving dirty looks to sniffling co-workers that insist on coming into the office, and it seems that everyone else is starting to rack up those sick days.

We all know the usual tips that mom gave us for feeling better - lots of rest, plenty of liquids, and chicken soup. But what are the best ways to boost your immune system and prevent getting that cold all together? Here are our tips for staying well during cold season!

1. Bundle up! We all know by now that the common cold is actually a virus, and it’s not caught by just being cold. But is that entirely true? It turns out that the virus thrives at around 91-95 degrees fahrenheit, but slows in replication when it hits 98.6 - the average human body temperature. Being exposed to colder temperatures can actually reduce your immune system’s ability to fight off the cold virus (there’s a reason it’s called a “cold”)! So put on that extra layer before you head out of the house.

2. Hit the sack early. It may be difficult to resist staying out later with all the holiday parties and events that happen towards the end of the year, but deciding to turn in early will do your body a world of good. Researchers from the University of California and the University of Pittsburgh Medical Center agree that not only does getting at least seven hours of sleep help boost your mood, but it also improves the function of your immune system. Participants in their sleep study that slept six hours or less were four times more likely to get sick than participants who slept at least seven hours each night - and this was across all demographics.

3. Up your vitamin C intake. This may seem obvious - it’s the vitamin that everyone reaches for when they feel an illness coming on. But why does it work? It turns out that vitamin C levels in cells are greatly reduced when our bodies are under stress or trying to fight an infection. Vitamin C helps to improve cellular function, especially in the immune system cells that attack and destroy viruses.

4. Stay hydrated with tea! You’ve probably heard this tip a lot from us lately, but it’s a truly important one for staying healthy. Immune cells are more ready to fight when our bodies are getting plenty of water! Tea is a wonderful way to hydrate as it can also help soothe a sore throat, as well as create a calming effect when it’s time to go to sleep. Try a warming cup of True Lemon Friendship Tea, or a refreshing True Citrus Tea with Hibiscus and Goji Berries.

5. Stay at home. While your co-workers may think it’s okay to come into the office sick, you know better than that. If you’re feeling something coming on, take that sick day and stay at home to rest. Not only can going into work spread illness to others (the common cold is actually most contagious 1-2 days before symptoms even appear), but the daily stress of your job will cause the cold to be drawn out for even longer. Call in sick today so that you can be better tomorrow (instead of in 2-weeks)!

6. Don’t rely on over-the-counter “cures”. A lot of those cold medicine bottles at the drugstore are created to dull the symptoms of your illness, rather than truly fight the problem. They cause you to be able to work when you should be resting, and give you a false sense of health. They also tend to contain harmful ingredients and preservatives, that could end up doing more harm than good. The best way to kick a cold is to do it the natural way - by supporting the health of your immune system with rest, hydration, and the right vitamins your body needs.

Don’t let cold season get you down! With these tips, you can ensure your immune system has what it needs to fight off any illness. This way you can ensure that you’ll enjoy the cooler temperatures, and the upcoming holiday season.

Looking for more information on how to stay happy and healthy this fall? Check this out!


[Credit: "How long is someone infectious after a viral infection?." NHS Choices.]

[Credit: "5 Mistakes People Make During Cold and Flu Season."]

[Credit: Newcomer, Laura. "13 Reasons Tea Is Good for You." Time.]

[Credit: Wintergest, Eva. "Immune-enhancing role of vitamin C and zinc and effect on clinical conditions."]

[Credit: Poladian, Charles. "Common Cold Season 2015: Sleep, Chicken Soup And All Things That May or May Not Work." IBT Pulse.]

[Credit: Engelking, Carl. "Mom Was Right: You'll Catch a Cold from Being Cold." Discover Magazine.]



Giveaway: Fall Back into Good Habits.

October 16, 2015

It’s a beautiful time of year to get outside and enjoy the fall colors! Many people think that getting regular exercise means you have to hit the gym hard and sweat buckets in order to stay healthy, but it’s just not true. Getting outside and enjoying a long walk has great health benefits, while at the same time allows you to take in all the beauty of the fall season.

In a 2009 study by Dr. Tim Church at Louisiana State University’s Pennington Biomedical Research Center it was found that walking has many positive effects on health. It lowers blood pressure and cholesterol, reducing the risk of heart disease, and metabolizes blood sugar which can lower the risk of diabetes.

Even just a little bit of activity such as walking at a pace where you can easily hold a conversation will give you great benefits. Walkers in Dr. Church’s study also reported less anxiety, reduced depression symptoms, and more energy. So why not tie on your walking shoes and get moving?

If you’re ready to head out for that fall hike or walk, be prepared with a few supplies:

1) A hydration pack. This is a great option to bring instead of a water bottle, as it serves two purposes: it ensures you’re getting enough water (as it holds much more than a regular water bottle), and the pack can conveniently hold anything else you need to bring along with you! Since the bladder inside is lightweight, your pack will weigh less with the more water you drink. For an added boost of electrolytes and vitamin C, add True Lemon Raspberry Lemonade to your water. It will encourage you to drink more by adding that tasty flavor, and keep you going strong throughout your hike. Here are some more great reasons to add True Citrus to your water.

2) Well-fitting hiking boots. If you decide to walk a trail through the woods, it might be a good idea to look into some sturdy hiking boots or shoes. They are designed to support your feet and ankles in specialized terrain, and will help protect from water, rocks, and other debris you may come across. Look into finding a pair that fits you well so that you don’t end up with blisters. Here is a good place to start for finding hiking boots that fit your needs (and your feet).

3) A warm hat. You’ve probably heard that we lose about half of our body heat through our head, but that’s actually a myth. The biggest reason why we lose heat from our heads is because we often don’t cover them! Bring a hat along with you in case temperatures begin to drop while you’re out and about.

4) A lightweight waterproof jacket. When you’re in the wilderness, the weather can change at a moment’s notice. One moment the sun is shining, and the next you’re shivering in your boots! Bring along a jacket just in case, preferably a lightweight one that won’t weigh down your backpack. Rain is always possible too, so make sure it’s waterproof so that you can stay warm and dry.

5) Plenty of healthy snacks. If all the conditions are right and you’re having a great time, you won’t want to have to turn back just because your tummy is grumbling. Load up your pack with some healthy snacks to keep your energy up, such as CLIF bars, trail mix, beef jerky, Kind bars, or Luna bars.

6) An arm band for music. You may love the peace and quiet, but having a playlist of soothing classical or jazz music, or even an entertaining podcast can make a long walk even more enjoyable. Put your music player or phone in an arm band so that it’s easily accessible.

7) First-Aid Kit. There’s always a chance that along your hike you could trip and scrape a knee, or encounter a slick rock near a stream. Being prepared with just a basic first-aid kit will ensure that you have a bandage if you need one.

8) A thermos with a warm drink! As we’ve mentioned before, nothing can be more comforting than a warm drink on a cool day. For a little treat on your hike, fill a thermos with some hot water and True Lemon Fruit Orchard Crisp Apple Medley. It’s perfect for toasting with your hiking buddy at the end of a long walk!

In an effort to get you ready for the fall outdoor season, we’re giving one lucky winner ALL of the supplies listed above for FREE!

To enter the giveaway, use the Rafflecopter form below. Please be patient - sometimes it takes a little while for the form to load. Good luck!

a Rafflecopter giveaway



[Credit: Neighmond, Patti. "Take A Hike To Do Your Heart and Spirit Good." NPR.]

[Credit: Gammon, Katharine. "Do We Really Lose Half Our Body Heat From our Heads?" Live Science.]




Cool Weather, Warm Drinks: Top 5 Warming Drink Recipes for Fall.

October 15, 2015

As fall approaches and the air begins to cool, a warm drink can really hit the spot. Nothing is more comforting on a cold evening than wrapping your hands around a steaming cup, and snuggling under a blanket to read a good book.

We hand-picked these recipes that are not only simple to make, but absolutely delicious! Most of these are healthy and hydrating, but if you’re watching your sugar intake you may want to lower the amount in the recipe, or substitute a different type of natural sweetener such as honey, agave, or Stevia. Of course if making a True Citrus recipe, you don’t need to worry - our products have a very low sugar content (if any at all).

Here are our top 5 warming drink recipes for you to enjoy!

1) Easy Chai Tea from Real Simple Magazine. Chai, also known as masala chai (“masala” means spices), is a traditional spiced milk tea from India. It typically involves brewing black tea with milk, and various combinations of warming spices such as cardamom, ginger, and nutmeg. This version includes cinnamon, a great spice for the season which also can help with balancing blood-sugar levels.

2) Apple Pie Spiced Cider from Martha Stewart. This is a great way to enjoy cider this fall! To have apple deliciousness always on hand, pick up some True Lemon Fruit Orchard Crisp Apple Medley and mix with water in place of the cider in this recipe.

3) Malted Cocoa Mix from Alton Brown. This recipe is made with real cocoa, and even has a little kick of cayenne for added warmth. You can also make a large batch of this mix and gift it to your friends during the holidays!

4) Herbal Tea with True Lemon. A simple infusion of your favorite herbal tea (try green tea or matcha in the morning, or wind down with calming chamomile at night) and our classic True Lemon.

5) Sujeonggwa (Korean Persimmon Punch) from The Kitchn. Persimmons are generally in season from October through February, but can also be purchased dried at many Asian markets. This a sweet and spicy tea, and although traditionally served chilled, the warmth comes through from the spices. For additional flavor, substitute True Orange Orange Ginger Spice Blend in place of the fresh ginger for a delicious citrusy kick.

Now tell us: what are your favorite fall drinks to enjoy this time of year? Let us know in the comments!


[Credit: Khushbu, Shah. "Why You Should Never Use the Phrase 'Chai Tea'". Eater.]

[Credit: "What is Chai?" Chai Tea Org.]

[Credit: "Cinnamon: Health Benefits, Research, Risks." Medical News Today.]

[Credit: Sellers, Claire. "In Season: Persimmons." Serious Eats.]



Set, hut, hike! Healthy Entertaining for Football Season.

October 12, 2015

It's that special time of year again, when friends gather around the television each week to cheer on their favorite football teams! We yell, we hug, we cry, we celebrate - it's a constant rollercoaster of emotions, all wrapped up in the camaraderie of friends. Oh, and there’s always food. Lots and lots of food.

Game-day parties don't always have the best reputation for healthy choices, and often the temptation of cheesy dips and numerous beers can get the better of us. But there are ways to have a fun and entertaining gathering, while staying healthy at the same time!

1) Make colorful plant-based snacks. You don't have to put out greasy chicken wings or fried foods to satisfy your guests - their focus will mainly be on the game in front of them, rather than what they’re eating. As long as the drinks are cold and the food is crunchy, your guests will be happy.

Try a platter of fresh sliced veggies and fruits - they’re appealing and eye-catching, and can easily be served with a side of hummus or balsamic dressing for dipping. Slice up some zucchini, dollop the rounds with tomato sauce, sprinkle on some mozzarella cheese, and pop in the oven to make mini pizzas! Even a simple pico de gallo (fresh chopped tomatoes, onions, and cilantro) with a side of tortilla chips is an easy and healthy option. Also, this Raspberry Chipotle Black Bean Dip by The Minimalist Baker is sure to be a huge hit for everyone!

2) Create fun hydrating drinks (that aren't just boring old water). The urge to snack can be stronger when we're dehydrated, as we often confuse thirst for hunger. Most game-watching parties include plenty of beer drinking, and alcohol causes our bodies to dehydrate even more! Providing your guests with beverages other than alcohol will not only save you money, but help everyone from waking up with a headache in the morning.

Here are some great mocktail recipes to serve to your guests that are so delicious, they probably won’t even notice that they don’t contain any alcohol!

3) Go the extra yard! Making a little extra effort can really go a long way. People are more at ease when they’re made to feel welcome, and lowered stress levels are important especially when it’s a close game! So have a little fun, and try some football-themed crafts to make your party special. Maybe decorate some mason jars like footballs, or make your own signs and banners. There are a ton of great ideas on this pinterest page too!

4) Eat a good breakfast beforehand. You'll be less likely to snack all day long if you've started the day with a good healthy breakfast. Try making one of these recipes with our True Citrus products, and remember to drink plenty of water. If you aren’t starving by the time the game starts, you won’t be tempted to go overboard!

5) On commercial breaks (especially halftime), do an activity. Usually football players are doing all the work while we’re sitting on the couch and snacking. So why not toss the old pigskin around during a break? Make a tradition of playing a game of catch or touch football during halftime, or even just a walk around the block. This way even if you DO end up snacking a little more, you'll burn off all those extra calories! Halftime is also a good time to rehydrate, and maybe even enjoy a warm apple cider drink. Heat up some of our True Lemon Fruit Orchard Crisp Apple Medley with a little cinnamon and serve!

6) Everything in moderation. If one of your guests decides to bring along chicken wings or brownies to share, remember it's okay to enjoy their goodies, but always in moderation. Don't eat the whole chicken, or mindlessly nibble on those brownies all game long. Put a serving on your plate, enjoy your tasty treat, and then don't go back for seconds.

7) Make the game a game! Some of your guests may not be as into the football game as others, so find a fun way to get them interested! Make bets on plays, but use peanuts instead of money. Or every time a beer commercial comes on, everyone has to toast. It doesn’t have to be complicated, just something to make everyone enjoy the experience together!

These tips will keep your guests happy, and guarantee a healthy and enjoyable experience for everyone. Are you ready? Set, hut, HIKE!


[Credit: Holden, Angie. "Football Party Mason Jars." The Country Chic Cottage.]

[Credit: Leslie, Jillian. "5 Easy Game Day Party Ideas on a Budget." Catch My Party.]



5 Easy Steps to Becoming a Morning Person.

October 8, 2015

Last night, with best intentions in mind, we set out our workout clothes, set the alarm to get up bright and early, and then when the morning actually arrived - we hit the snooze button. We hit snooze again. What were we thinking? The bed is so comfortable and warm! And to start the day without coffee? Why bother? After rushing out the door we realize that so much more could have been accomplished if we’d just gotten out of bed and started the day when our alarm buzzed.

And yet, there never seems to be enough hours in the day to get everything done! But what if we could make more of that precious time?

How do you become that person who jumps out of bed, goes for a jog, and happily greets each passerby with a smile and a “good morning” each day? It may take some time, but it is possible - and you can do it with a series of small steps. Here’s how:

1. Let the sun wake you up. Toss those heavy blackout shades, and opt for something lighter that will let that morning sunshine come in. You’ll have to be willing to give up a dark room that makes it a little too easy for sleeping in. It has been shown that waking up to natural light in the morning will actually help you fall asleep at night, and when you fall asleep more easily, you can wake up more easily! Are you seeing the pattern here?

2. Hydrate first thing. Most people reach for a cup of coffee, but we should actually be reaching for a big glass of water! During sleep, our bodies are basically fasting from both food and water. The cells in our bodies are depleted of the one thing that truly keeps them going: WATER. Think plain old water can’t match your cup o’ joe? Here are some great drink recipes to make the night before and refrigerate, so that you’ll be motivated to hydrate first thing in the morning. BONUS TIP: Drink a cup of warm lemon water first thing upon waking and you’ll be stunned at the incredible ways in which it will benefit your mind, body, skin, heart and overall well being.

3. Ease your way into a workout. It can be hard to get out of bed when you’ve decided to run 3 miles on your first day as a morning person. Make your goals a little smaller to start, and then work your way up. For example, start with saying “I just need to do a 15 minute walk, that’s it.” Then your goal will be easier to reach, and easier to find motivation to get out of bed and do. The next week, decide on 30 minutes. Keep building little by little, and you’ll be hopping out of bed for your 3-mile jog in no time! Even better, find a morning workout buddy! You’ll be more motivated to actually get up and out of the house if someone is waiting on you.

4. Give yourself an extra 10 minutes. It is never good to start off a day stressed out - it influences your entire day! Grabbing everything and rushing out the door while still buttoning your shirt and stuffing down breakfast is a sure-fire way to have an energy crash soon after. Giving yourself an extra 10 minutes means you’ll have some wiggle room. Use that time to sing in the shower, or take your time with styling your hair. Maybe read a chapter in that book you’ve been trying to finish. Write in a journal, set a timer and meditate, or do some really good stretches. However you spend it, giving yourself a little extra time will set you up for a more stress-free day (and life)!

5. Once you’ve mastered it, expand! Now that you’re beginning to adjust to the extra 10 minutes, the morning exercise, and that big glass of water or tasty flavored beverage first thing - you’re quickly becoming a pro. So why not tack on ANOTHER 10 minutes to your morning routine? Set that alarm just a little bit earlier, and see how much more you can accomplish! Suddenly you’ll be leaving the house with a workout under your belt, a chapter read in your book, the dishes done, and dinner prepped for that night. You’re officially a morning person!

Becoming an early riser isn’t something that happens overnight (even though we wish it would). It takes a little time and planning, but those changes can make a truly positive effect on your day - and your health!

What helps you get up and going in the morning? Let us know in the comments!


[Credit: Wooten, Virgil. "How to Fall Asleep." How Stuff Works Health.]

[Credit: Diamond, Amelia. "How to Teach Yourself to Be A Morning Person." Man Repeller.]

[Credit: Bortnick, Amy. " The Many Wonders of Water: 6 Reasons to Drink Up." Active.]



Top 7 Ways to Stay Happy and Healthy this Fall.

September 24, 2015

Nights are getting longer, leaves are beginning to fall, and you can probably already smell pumpkin spice in the air. When seasons change, they give us the opportunity to take inventory on our lives. Maybe it’s time to clean out the storage space, or to go through the closets. This is also the perfect time to check in with your personal health!

Since this time of year is usually comprised of less activity, more food, and potentially more stress (the holidays), preparing yourself is an excellent way to be ahead of the game.

So how do you stay happy and healthy this fall season? We’ve got 7 tips to get you started!

1) Take time for yourself. The holidays will soon begin, starting with Halloween, then Thanksgiving, then suddenly it’s Christmas and New Year’s - oh, my! Before you know it you’ll be knee-deep in visiting relatives and not sure exactly where the time went. Take some time to go for a long walk, meditate, write in a journal, or try a new yoga class.

2) Boost your vitamin D intake. Our bodies absorb vitamin D through our skin’s exposure to the sun, so with the shorter autumn days it’s important to be sure we’re getting enough. Since vitamin D plays an important role in calcium absorption and immune system function, supplementing with a little extra can help prepare your body for the upcoming sunless season.

3) Stay hydrated. Dry air and dropping temperatures can dehydrate your body faster than you think, even without a blazing summer sun overhead. Since every system in our body depends on a sufficient amount of water in order to function properly (from supporting healthy skin, hair, and nails - to regulating heart rate, and blood pressure), it’s important to make sure we’re getting enough. Adding a little flavor to your water such as True Lemon, made with simple & clean ingredients and no artificial sweeteners, flavors, sodium, or preservatives is a proven way to increase your intake while staying healthy.

4) Keep moving. With shorter days, it’s easy to just decide to spend a lazy evening sitting and watching a movie. Finding some fall-themed activities in your area will not only get you moving, but boost your mood! Corn mazes, fall hikes, tag football, pumpkin-picking, and even volunteering to help with the fall harvest at a local farm will get some great activity in your day while at the same time making lasting memories.

5) Eat fruits and vegetables that are in season. Since most fruits and veggies have a high water content (another great way to stay hydrated), their quality and nutrition value start to diminish the moment they begin to lose water: when they’re harvested. Eating produce that is in season usually means it’s travelling a shorter distance from the farm to your table, which means a higher retention of vitamins and minerals!

6) Boost your immune system. Kids are going back to school and temperatures are dropping, which means our immune systems are working extra hard this time of year to fight off colds and other illnesses.

7) Get your workout in early. As the days get shorter, it’ll be more difficult to get outside and exercise if you’re driving home from work in the dark. Set the alarm a little earlier and start your day with a workout! You’ll have more energy throughout the day, and when the afternoon comes you can use that time to relax and wind down.

The start of autumn should bring new beginnings and positive changes. Supporting good health and mindfulness is the best way to be proactive and embrace the new season!

Happy Fall!



[Credit: Landers, Rian. "10 Tips for Fall Fitness." Livestrong.]

[Credit: Soong, Jennifer. "What Counts as Water? Hydrated and Healthy." WebMD.]

[Credit: " Vitamin D: Sun Exposure, Supplementation and Doses." Mark's Daily Apple.]

[Credit: Karp, Elana. " 4 Reasons Eating Seasonally Will Improve Your Life." Huffington Post.]



Shredded Bliss: Cabbages and True Citrus.

September 16, 2015


Forget those stanky, limp leaves of your childhood — cabbage is a delicious, crispy health powerhouse with varieties that are always in season. And — surprise! — cabbage pairs magnificently with lemon and other citrus for a tasty and nutritious eating experience.

Vitamin-Packed and Mineral-Rich

Those round, red and green heads are good sources of Vitamin C, fiber, Vitamin A (green cabbage only) and folic acid. They’re also good source of sulfur. Sulphur helps with hundreds of bodily processes, including synthesizing taurine, which is essential for your cardiovascular system, muscles and nervous system. Sulfur also helps form insulin, which you need for cell function.

Traditional European cabbage recipes like “bubble and squeak” combine cabbage with bacon, potatoes and onions. Totally yum! But cabbage shines in lighter dishes too. Raw and chopped or shredded, it’s the base for slaws that are limited only by your imagination. Add True Lemon and the following to sliced or shredded cabbage:

  • Walnuts, grated apples, toss with mayonnaise.
  • Any other vegetables you have on hand, toss with hummus.
  • Raisins, toss with tahini.

Other easy cabbage ideas:

  • Chop or shred cabbage and toss with True Lemon, crushed raw garlic and a little olive oil for an instantly wonderful salad.
  • Cut cabbage into wedges, lay on a cookie sheet, brush with olive oil, and roast. Remove when browned, sprinkle with True Lemon and serve.
  • Make a colorful mix of red cabbage, fennel (or spinach) and pumpkin seeds and sprinkle with True Orange.
  • Combine shredded cabbage, spinach, red onion and avocado. Add True Grapefruit to vinaigrette and toss (this is great on its own or served with fish). 
  • Red Cabbage Slaw with True Orange Ginger Dressing

Go ahead and add cabbage to soups and other hot recipes. Remember to keep the vitamins and sulphur intact by not over-cooking.



Meet Matcha: The Queen of Green Tea.

September 10, 2015

Ready or not, the Matcha tea craze is here, ladies and gentleman! This powerful green powder has recently fallen into the hands of tea-lovers everywhere, and we can’t help but obsess over it. From cancer preventing capabilities to simply tasting delicious, let’s uncover what this powerful tea with Japanese roots can offer us.

First off, what is Matcha anyway? Matcha is a fine stone-ground powder of processed green tea leaves. Matcha actually translates to “powdered tea”. Essentially, the leaves inside of a green tea bag are stone-ground into a fine powder form. The nutrient-rich leaves are shade grown, and then steamed and stemmed before being ground up. This Japanese tradition has been around for many years, but the rest of the world seems to be just now jumping on the bandwagon.

These nutrient-rich leaves that Matcha is made of have some pretty powerful properties that can benefit both body and mind. Some benefits of Matcha include:

1. It is full of antioxidants. More specifically, it is full of epigallocatechin gallate (EGCg). EGCg’s claim to fame is its anti-cancer properties. The amount of antioxidants in ten cups of regular green tea can be consumed in only one cup of Matcha tea.

2. It is a metabolism booster. Hello weight loss! Matcha tea has been shown to increase both resting and fat burning metabolic rates. If you are trying to get a kick-start with weight loss, Matcha tea seems to be a great place to start.

3. It is detoxifying. Matcha is very rich in chlorophyll, which is also found in spinach. This property, which also makes spinach green, has been found to be a body detoxifier.

4. It increases calmness, capacity for memory, and the ability to concentrate - oh my! The Matcha leaves contain the amino acid, L-Theanine, which has a relaxing effect on the body without any drowsiness.

5. It ramps up your energy.  Matcha’s natural nutrients mixed with its natural caffeine make for a big energy boost. Switching out coffee for Matcha in the morning could help you get the energy you’ve been looking for in the early morning hours.

6. It can be used in many different ways (which is another reason why we love it so much). Try having warm Matcha tea with a packet of True Lemon, or adding Matcha powder to your favorite True Citrus smoothie!

The sky is the limit when you’re working with Matcha! And although there are many options of Matcha to purchase, for the best quality, we recommend looking for Matcha that is bright in color and made in Japan.

If you’re feeling adventurous, give Matcha powder a try. We have a feeling you wont regret it!


[Credit: "9 Amazing Healthy Benefits of Matcha Tea." Healthy and Natural World.]

[Credit: "10 Amazing Benefits of Matcha Green Tea." Natural Living Ideas.]

[Credit: Soloman, Dr. Sara. " The 8 Wonders of Matcha Green Tea." Body Building.]

[Credit: Sass, Cynthia. "7 Things You Should Know About Matcha." Health.]

[Credit: "The Different Grades of Matcha Tea." Matcha Source.]



Sodium: How to Season, Not Swell.

September 1, 2015

It probably does not come as a surprise that many Americans consume way more sodium than is needed throughout a given day. Though salt certainly adds much to a meal, consuming a lot of it is linked to bloating, heart problems, kidney failure, high blood pressure and a wide range of other health issues. Cutting down on sodium can be tough if your taste buds are accustomed to craving that extra flare, but we’ve come up with 6 easy ways to start the process:

1. Eat in and Cut Down: Restaurants tend to WAY over salt, so one of the simplest ways to cut down on sodium intake is to cook your own food instead of eating out or ordering in. While cooking, take care to notice how much salt you’re adding at each step of the process, and experiment with making your own salad dressings, sauces, etc. You’ll notice a difference immediately.

2. Choose Condiments Wisely: Some people seem to treat condiments as though they have no caloric content at all. Though condiment sodium levels aren’t generally through the roof, they can absolutely add up without you really noticing, especially if you’re one to slather on the ketchup or soy sauce. Check the labels before purchasing, and opt for condiments with lower sodium levels if possible.

3. Use Citrus Instead: Citrus is said to be a chef’s secret weapon. Instead of reaching for extra salt, try adding a splash of lemon or lime juice, orange zest or grated grapefruit rind to enhance the flavors of your dish. No time to buy fresh citrus? Try using a packet of True Lemon, True Lime, True Orange or True Grapefruit for an easy,  naturally delicious flavor burst. You’ll fall in love!

4. Go for Fresh: Fruits and veggies are naturally very low in sodium, and chock-full of radiant flavors. Instead of buying canned or frozen, which sometimes have added salt and other ingredients, opt for fresh whole fruits and veggies—and let your taste buds revel in the natural goodness.

5. Experiment with Spices & Herbs: From rosemary to oregano, cinnamon to mint, there are so many spices, herbs, rubs, seasonings and flavors our there to explore. Instead of automatically reaching for the basic salt-and-pepper each time, go to your local grocery store and try out some new flavors.

6. Adjust Your Buds: According to the National Kidney Foundation, it takes 6-8 weeks to adjust your preferences to lower levels of sodium. Once you’ve gotten there, however, you’ll choose healthier, less-salty foods without even thinking about it. And your liver, heart, and body will reward you!

What are your favorite recipes that use citrus instead of salt? Let us know below, along with which of these tips worked best for you!


[Credit: "Top 10 Tips for Reducing Salt in Your Diet." National Kidney Foundation.]

[Credit: Sifferlin, Alexandra. "90% of Americans Eat Too Much Salt." TIME.]

[Credit: Callahan, Maureen. " Top Ten Ways to Reduce Sodium." Cooking Light.]



For Your Water: 8 Refreshing Flavor Combos.

August 24, 2015

It’s no longer a secret that drinking more water throughout the day is good for you - staying hydrated keeps your body and brain functioning properly, and provides you with amazing health and cosmetic benefits.

We know as well as you do, however, that water can start to taste boring after a while, but instead of turning to those sugary, artificially flavored and calorie-packed drinks, here are 8 refreshing flavor combos that use delicious ingredients with natural zest to keep you quenched and satisfied! Give ‘em all a try!

1. Mint Lemonade: An oldie but a goodie. Mint lemonade is always a hit, whether served at an summer barbeque or sipped as a pick-me-up after a good workout session.

Tip: Add a few fresh sprigs of mint to True Lemon Original Lemonade and serve over ice.

2. Ginger Basil Grapefruit: When you’re in the mood for a rockin’ mocktail, give this perfectly tart flavor combo a go.

Tip: Muddle fresh basil, add grated ginger, combine with True Grapefruit and serve over ice.

3. Lavender Peach Lemonade: This simple and soothing combo makes for a tasty after-work beverage. We think it tastes even better when consumed in a rocking chair.

Tip: Add sprigs of fresh lavender or, if you can find it, lavender simple syrup to True Lemon Peach Lemonade and serve over ice.

4. Watermelon Lime Basil: There is nothing quite like a watermelon cooler on a hot summer day with a bit of natural zest to make you smile.

Tip: Blend chunks of ripe watermelon, muddle fresh basil and finish by adding 1 or 2 packets of True Lime. Viola!

5. Grapefruit Tarragon: Try out this deliciously herbaceous flavor combo when you’re craving something different to quench your thirst.

Tip: It’s as simple as garnishing True Grapefruit with some freshly picked tarragon, and serving over ice.

6. Cucumber Rosemary Lemonade: Only need one word to describe this cool combo, and that word is: refreshment.

Tip: Puree fresh cucumber and rosemary in a food processor and add to True Lemon Original Lemonade, serve over ice, garnish with sprig of rosemary and thin slice of cuke.  Sip, smile, and sigh.

7. Pineapple Mint Limeade: Never got a chance to hit this beach this summer? This tropical triad of tastes will make you feel otherwise.

Tip: Add fresh muddled mint to True Lime Limeade and top with a splash of pineapple juice. Garnish your glass with a big chunk of pineapple (and a mini umbrella for the win).

8. Raspberry Lemon Thyme: This incredible combo is a perfect party pleaser, whether served virgin or spruced up with spirits, it’s sure to be a hit.

Tip: True Lemon Raspberry Lemonade, add fresh thyme, drop in a few fresh raspberries and serve over ice.


We love to hear from you! Tell us which of these flavor combos is your favorite, or comment below with an original recipe.



How to Have A Healthy Start: Enter Our Back-to-School Giveaway.

August 14, 2015


With the summer break winding down (we can't believe it's almost over!), it’s time to get a jump on planning for a healthy start to the new school year for you and your kids.

Now, typically, we spend so much time thinking about healthy meals that sometimes we overlook what beverages our kids are putting in their bodies. While kids may love them, a can of artificially flavored soda or sports drink, or a sugar-sweetened juice box can add unnecessary calories and sugar to your child’s healthy lunch. However, there are a lot of great options out there so you don’t have to choose between taste that your children like and ingredients you feel good about.

Kids get dehydrated during the day, and unlike sugary juices, sodas, and sports drinks, plain water is the best beverage for hydration. Being well hydrated helps children with:

  • Mental alertness
  • Improved overall health and well-being (that’s a big deal)
  • Improved temperature regulation
  • Muscle and joint lubrication
  • Improved weight management

Because sporadic trips to the water-fountain are not enough (not to mention it’s a breeding ground for germs – yuck!), be sure to send a water bottle and some packets of nutritionist-approved, True Citrus flavors along with your kid’s lunchbox or backpack. They turn water into a healthy and delicious treat that kids love and you can feel good about giving them!

Want to know how your child’s favorite beverage compares to water with a True Citrus product? Check out the chart below which compares one of our favorite beverage mixes with other popular drink options for kids:

And look at this cool new invention we found – Twist N Fill Juice Boxes! Created by Will Jimroglou, a dad who was concerned about the impact all the juice boxes his kids were drinking on: 

  • his kid’s health (“That’s a lot of sugar they’re drinking,” Will thought.)
  • his family’s wallet (“Those juice boxes add up,” Will mused.)
  • the world around us (“It takes over 300 years for a typical juice box to decompose,” learned Will.)

Will looked for a solution and, when he couldn’t find a satisfactory one, he decided to create one himself. The Twist n' Fill lets you keep a gallon of your kids’ favorite beverage cold (water with True Lime Black Cherry Limeade for example) and then, as the kids want, they can “fill” a BPA-free, reusable “juice box” at their leisure. It’s great for our environment, saves money, and your kids will love it! (To find out more, or to order one today, visit: Use discount code “TrueLemon” for $10 off and $5 shipping.)

In an effort to help get you and your kids ready for the school year, we've giving one lucky winner a $500 VISA gift card (for all the back-to-school essentials), a Twist n' Fill Dispenser and Juice Boxes, and lots of True Citrus Products to keep you and your family healthy and hydrated all year long!

To enter the give-away, use the Rafflecopter form below. (Please be patient - sometimes it takes awhile for the form to load.)

a Rafflecopter giveaway



True Lemon’s Summer Getaway Giveaway

July 20, 2015

There is no better time to get away than summertime, that magical season where the sun is usually shining, spirits are generally high, love is more potently in the air and the possibilities for adventure are endless. From music festivals to beach weeks to spontaneous vacations, it’s almost like anything can happen in the summer, which is why it’s important to stay prepared. Luckily, we got you covered with the chance to enter and win True Lemon’s Summer Getaway Giveaway (valued at  approximately $300 in goodies!). Whether you are getting out of town for the month, visiting a friend for the weekend, or somehow find yourself in a crazy summer situation, these crucial must-haves will keep you hydrated, energized, prepared and cool in every way.

Stay Hydrated

1. Evian Mineral Water Spray: Nothing is more important in the summertime than keeping hydrated and cool. This amazing mineral mist will revitalize your skin and revive your make-up all at once, leaving you with a beautifully moisturized glow.

2. True Citrus Product Medley: Love your water your way all summer long, with an amazing assortment of fabulously flavored True Citrus products. From True Grapefruit to True Lemon Peach Lemonade to True Lemon Fruit Orchard Sunshine Strawberry Medley, these healthy and delicious products are the perfect on-the-go accessories for summer. Whether flavoring your water to stay better hydrated or adding some zest to your cocktail, keep your bag stocked for that fresh-squeezed taste wherever you are!

3. Vapur Anti-Bottle: Water bottles help us stay hydrated, save money, and not to mention save the planet—but who needs actual bottles when you can have a soft, flexible and compactable water container. Vapur’s Anti-Bottle is easy to fill and empty, simple to fold and store, and sleek to use, wherever in the world you are.

Stay Energized

1. The Comfy Commuter Original Travel Pillow: Fret no longer over lost beauty sleep! This travel pillow tops all of it’s kind, providing impeccable neck and head support and allowing you to get in all the necessary shut eye you need while on-the-go.

2. Blazing a Trail Mix Snack Bag: Don’t let hunger be the reason your mood gets the best of you or your adventure comes to a halt! Stuff this adorable, reusable snack bag with home made trail mix, energy bars, a few sweet treats, or whatever you need to keep your fuel level high and your engine running all day.

Stay Prepared

1. Pinch Provisions Minimergency Kit: Put this tiny kit in your bag and take the word “unprepared” out of your personal dictionary. This cute little pouch contains everything you’ll ever need in a tight situation—safety pin, tampon, earring back, deodorant, floss, make-up remover, two-sided tape and more.

2. TOMS Ikat Traveler Duffel: Not only are we crazy about the pattern, but the size and shape of this handmade bag makes it the perfect piece for any adventure. Mega bonus: with every purchase of TOMS Traveler Duffel, TOMS will help provide a safe birth for a mother and baby in need.

3. CLEAN Anti-Bacterial Moisturizing Hand Cream: Keep your hands soft while keeping the germs off with this deliciously unscented hand sanitizer that doubles as a moisturizer. The cream kills off 99.9% of germs for up to 4 hours after use, giving you plenty of time to do whatever it is you want to do without worrying about getting a little dirty.

4. Shiseido Ultimate Sun Protection Cream: Unlike your average sunscreen, this SPF 50+ cream doesn’t melt in the heat nor leave greasy spots on the skin. Instead it goes on soft and light, and helps to moisturize while protecting against the sun.


Tell us how you stay prepared for anything during your summer excursions in the comment section below, and you could win True Lemon’s Summer Getaway Giveaway. The Grand Prize includes all of the amazing summer must-haves listed above, and perhaps a few more citrusy surprises. Bonus points if you include your favorite way to use a True Citrus product in the summertime. Also, don't forget to use the Rafflecopter form below to unlock extra entry points (be patient - sometimes it take a few minutes to load). Good luck, and enjoy the sunshine!

a Rafflecopter giveaway


Tags: giveaway   lifestyle   true lemon  


Mid-Year Resolution List: 9 Quick Tips to Improve Your Life.

July 13, 2015

Perhaps, like us, you headed into 2015 with a tremendous list of New Year’s resolutions, hoping to make substantial changes so that you are better able to find some health, peace, and happiness. As we are just about halfway into the year now (time sure has a way of slipping by), many resolutions have long since been forgotten. But fret not! We at True Citrus have come up with 9 simple mid-year resolutions that are easy to bring into your daily routine and will undoubtedly help improve your life. Give ‘em a try!

1. Get Moving: Swap the elevator for the stairs, the car for the bike, and sitting still for moving. Finding new ways to add extra movement into your life will not only help improve your health and happiness, but will shake up your monotonous everyday routine.

2. Stretch: Find a short instructional yoga video on YouTube or simply get on the floor and stretch where you are feeling tight. Stretching as little as 5 minutes a day will help relieve built up tensions in your physical body and can make an enormous difference in your overall quality of life.

3. Make Your Bed: If you don’t already do this every day, try making your bed up first thing in the morning. That way, you will start your day already having done one productive thing, and you’ll feel better, cleaner, happier, and more organized whenever you enter your room.

4. Drink More Water: Keep your hormones balanced, your skin clear, your immune system functioning, your metabolism running, your brain working properly and your body happy by consuming enough water throughout the day.

5. Play with a Pet: Hanging with a furry friend is a sure (and proven) way to immediately uplift your mood and lower your stress levels. If you don’t have a pet to cuddle or play with, head to a shelter, or simply watch some online videos of cute cats.

6. Gratitude Journal: It may sound cheesy, but practicing gratitude has an astonishing effect on our state of wellbeing. Take a moment every now and then to jot down what and whom you are grateful for, and observe how your mood immediately shifts.

7. Drink Citrus Every Day: Add fresh citrus to your water or try using any of the various True Citrus products which allow you to flavor your water your way. Daily intake of citrus (especially lemon) is said to help cleanse your organs, fight weight gain, lower your risk of stroke, improve your vision, and reduce stress, among many other amazing health benefits.

8. Get Outside: There is nothing quite as intoxicating as summer sunshine on your cheeks and fresh air on your skin. Get your hands in the garden, take a bike ride or a long walk without any particular destination in mind, and let yourself appreciate the present moment.

9. Dance It Out: Head to a show with some friends, hit up a local club, join a swing dancing class or simply shut the shades, turn on some tunes, and let it all out! Dancing has been proven to boost your endorphins, elevate your mood, and release stress, so get on up and shake it out - you won’t regret it.

Have you stuck to any of your New Years resolutions in 2015? Which ones? Which simple tricks you use to improve your daily life? Share with us below in the comment section!


[Credit: Nearing, Margaret. "6 health benefits of citrus fruits." Best Health.]

[Credit: Smith, Jessica. "22 Ways to Improve Your Life in 2 Minutes or Less." Shape.]

[Credit: Rizzo, Paula. "6 Ways to Improve Your Life in Under a Minute." The List Producer.]



Summer Hydration: Why It’s Important and How to Maintain It.

July 1, 2015

Hydration is an extremely important, yet often overlooked aspect of staying mentally and physically healthy. A recent Harvard T.H. Chan School of Public Health study has found that more than 50 percent of American children and adolescents are not properly hydrated. That means HALF of our children are not consuming an adequate amount of water throughout the day, and most likely aren’t even aware of the price they’re paying for it.

Though dehydration may not seem like a very substantial problem, the truth is that even a little dehydration can dramatically affect your quality of life, as dehydration literally has a shrinking effect on the brain. The Harvard study cites “headaches, irritability, poorer physical performance, and reduced cognitive functioning,” as possible consequences of dehydration, all of which can directly impact your health, happiness, and general ability to perform at your highest potential.

The effects of improper hydration are various and can significantly affect the functioning of our bodies and minds (dehydration literally has a shrinking effect on the brain) so stay on the lookout for signs or symptoms, which include:

  • Thirst sensations
  • Fatigue
  • Dry or cracked skin
  • Constant headaches
  • Major food cravings, especially sweets
  • High temperatures and/or the chills
  • Muscles seizing
  • Bad breath
  • Abnormal colored urine (I.E. extremely yellow, orange)

It can be tough to stay hydrated during the hotter months, but here are a few simple ways to help keep you and your friends on track:

  • Drink a glass of water as soon as you wake up (try adding lemon for other health reasons)
  • Keep a water bottle with you all day and keep on filling ‘er up! You will feel the difference in your energy levels and general ability to function.
  • Add flavor to your water with any of the True Lemon products. True Lemon lets you love your water your way, so you can stay hydrated without getting bored.
  • Choose food with high water content such as fruits and vegetables, soups and smoothies.
  • Balance your caffeine and alcohol intake with proportional water intake.
  • Drink before, during and after any physical activity, especially if exercising outside in the sun.
  • Cut down on your sodium intake to decrease chances of dehydration.
  • Sip water while you eat to ensure you are getting enough liquid with dry food.

Leave a comment below with how YOU stay hydrated during these hot summer days, or which True Citrus flavor you love most and why. Drink up!



Our Partnership with Feeding America.

June 24, 2015

The Simple Facts

1. True Citrus is proud to be a partner of the nation’s leading domestic hunger-relief charity, Feeding America.

2. As one in every six Americans struggles with hunger, Feeding America’s mission is to nourish those who don’t know where their next meal is coming from through a network of nationwide member food banks, as well as to engage the entire country in the fight to solve the problem of widespread hunger.

3. Feeding America’s network is made up of 200 food banks, 60,000 food pantries and meal programs, and serves in all 50 states.

4. Feeding America distributed over 3 billion meals all over the United States to hungry people in need just this past year, reaching about 37 million people, including 3 million seniors and 15 million children.

5. As a way to honor our customers’ efforts to lead healthy lives, True Citrus’s mission is to help Feeding America Deliver 1 million more meals 2015-2016.


How YOU Can Help

There are many ways you can get involved in the fight to end hunger in America:

1. Use Your True Citrus Product to Donate a Meal: Making a difference is as easy as inputting the UPC code from any True Citrus Product and pressing “Donate Meal Now.”

2. Make a Monetary Donation: Just ONE dollar donated to Feeding America will provide TEN meals throughout the nation via their network of food banks:

3. Contact Your Local Food Bank: See how you can help out in the fight against hunger.

4. Spread the Word: Tell your friends about Feeding America, True Citrus, and the fight against hunger via social media, you may just inspire them to get involved too! Read more about Feeding America’s mission, history and statistics on their website.

Check out more about True Citrus’ products and partnership with Feeding America and let us know what you do to help combat hunger in America!



True Citrus vs. America’s Sweet Tooth: The Low Down.

June 9, 2015

The Bad News…

Sugar has been making major headlines these days, as more and more clinical research is coming out to confirm that too much of the sweet stuff is indeed detrimental to short term and long term health, as well as mental and physical wellbeing. As stated by Dr. Mark Hyman (renowned physician and New York Times best-selling author), whenever sugar is consumed, the reward center of the brain is stimulated in the exact same way as it is after one uses highly addictive drugs like cocaine or heroin. In fact, sugar has been found to be just as - if not more so - biologically addicting than habit-forming substances like tobacco and alcohol. Unsurprisingly many Americans have incredibly sugar-dependent diets. The amount of sugar you consume has been found to have a direct impact on everything from your waist size to the way your brain functions, to your body’s capacity to fight off diseases and chronic disorders (such as: diabetes, cancer, heart attack, obesity, to name a few). Because of this, your sugar consumption could ultimately determine the length of your life.


The Good News…

Though it may be a tough habit to kick, it is never too late to change your life for the better. If you find yourself reaching for sodas or sugary drinks throughout the day but have been hoping to start in a healthier direction, True Citrus has the perfect line of products to help you cut excess sugar out of your life - without sacrificing any delicious satisfaction. Made from simple & clean ingredients, every True Citrus product captures the authentic fresh-squeezed taste of real fruit while maintaining a low sugar and calorie count and amazingly zesty and refreshing flavors. True Citrus lets you LOVE YOUR WATER YOUR WAY, with three categories to choose from: 4 varieties of unsweetened fresh-squeezed fruit flavors (0 calories, 0g sugar), 6 varieties of lightly sweetened lemonades and limeades (10 calories, 1g sugar), and 3 varieties of full-bodied, richly flavored fruit orchard flavors. True Citrus’ Fruit Orchard products are especially recommended for those who are trying to break away from a sugar addiction and artficially flavored beverages. With only 30 calories and 6g of sugar per serving, these medley mixes are the ONLY beverage mixes made with whole fruit powder. 

What Are You Waiting For?

If there is a will, there is a way, and it’s easy to get going! All True Citrus products (and respective nutritional information) can be found online or in 29,000 stores across the country. They say it takes 3 weeks to form a new habit, so commit to replacing your daily sodas and other sugary beverages with a True Citrus beverage for 21 days straight, and let yourself enjoy the immediate benefits of consuming more water and less sugar throughout the weeks to come. We have a feeling you’ll be pleased with the results.

Are YOU trying to cut down on sugar? Comment below with your story, and tell us which True Citrus product has helped you lead a healthier life!


[Credit: Hyman, Mark. "Food Addiciton: Could It Explain Why 70 Percent of America is Fat?" Dr. Mark Hyman.]

[Credit: Bushak, Lecia. "Bye-Bye Sugary Drinks: This is What Happens to Your Body When You Stop Drinking Soda." Medical Daily.]



5 Tips on How to Dine Out & Stay Healthy.

June 1, 2015

Heading out to a hip new restaurant or an old favorite bar with friends has become a large part of our culture. Whether socializing at happy hour or splurging on a fancy meal, dining and boozing outside of the house - though certainly fun - can unintentionally throw a wrench into your diet plan. Luckily, we have gathered some tips that will not only help you to keep your health in check while socializing, but perhaps even help you to better enjoy your time out on the town:

1. Hydrate: One of the most important factors in both staying fit and staying full is staying hydrated. A steady water intake clears toxins from your system and keeps you running functionally. If you know you are going out to eat or drink towards the end of the day, start hydrating as early as possible and drink a full glass right before leaving the house. Once you are out, try alternating glasses of water between alcoholic beverages; a strategy that will help you control your appetite and your wallet. If water is not an easy drink for you to consume, or, if you prefer to change it up occasionally, check out True Citrus’s assortment of flavoring products, which let you love your water your way and are easy to slip into your purse for a night out.

2. Buddy System: It’s hard to be “good” when surrounded by people who do not value health in the same way that you do. In fact, there is evidence showing that your company largely influences your restaurant orders (a phenomenon sometimes described as a “subtle peer pressure.”) If you can help it, make plans with people who share your health-conscious values, and you will find it much easier to make the kind of decisions you’ll enjoy at the time and feel good about afterwards, too.

3. Reduce Distractions: Bars and restaurants, especially during their busiest hours, are generally high-sensory experiences. Between constant music, TVs, your phone, your friends, and interesting conversations going on all around you, it can be easy to find yourself only half paying attention to what you are putting into your mouth. It’s been proven that eating more mindfully (i.e. concentrating on what you are eating while you are eating) not only helps you better enjoy your food and beverages, but also helps you to better recognize when you are full enough to stop eating (and perhaps, when you are inebriated enough for the evening). So, choose a table far from the TV’s, put your phone in your pocket while you dine, chew slowly every bite and relish every sip!

4. Atmosphere Matters: It turns out that indulging in a helpful atmosphere can be just as influential on our eating patterns as our friends are, so when you are choosing where to dine, opt for environments with a mellower, more romantic ambiance. According to research, environments with harsher lighting and louder music are often much more distracting to us, and therefore unconsciously prod us into ingesting and indulging more than we normally would.

5. Start Off Strong: Nobody is perfect - and we at True Citrus know as well as any just how important it is to live a little. But if you are going to allow yourself to indulge, do so towards the latter end of the meal instead of at the beginning. Evidence from a Cornell University Study found that buffet goers who filled up with foods like fruits, vegetables, and salads first ended up consuming less unhealthy foods throughout the meal. So start your night off on a good foot, with a big glass of water and a nutritious appetizer, before treating yo’self to the carbs and sweets.

There are so many (unexpected) factors that influence what kinds of food and drinks we put into our bodies, and how much of it at that. Let us know if any of these tips were helpful to you, and feel free to add any of your own strategies for staying healthy while dining out of the house!


[Credit: "7 Surprising Secrets To Eating Out Healthy." Health.]

[Credit: "What is Mindful Eating?" Am I Hungry?] 

[Credit: Chan, Amanda L. "6 Weird Ways Your Environment Affects How Much You Eat." Huffington Post.]



Eat This Instead of That: Healthier Ways To Feed Your Cravings.

May 26, 2015

With all of today’s diet fads and health crazes, it’s hard to get a good handle on what we should be eating and what we really should be avoiding. While some people are choosing to make full-time shifts to lifestyles such as paleo, vegan or gluten-free, others are simply choosing to change their lives through small, healthy choices each day. Here are some easy tips that will help clean up your eating habits and enhance your overall wellbeing:

Cut Your Sugar Intake: It’s no longer news that too much sugar will lead to poor mental and physical health consequences. If you are going to make any changes in your diet, let it be cutting down on the amount of sugar you ingest. This does not mean it is necessary to cut out sugar all together; it only means finding a few healthier substitutes for your favorite cravings. For example:

• If you rely on soda or other sugary beverages to get you through the day, try reaching for one of the many True Citrus drink mixes instead. These amazingly flavorful and completely satisfying drink options are much less debilitating to your health in the calorie and sugar departments.

• If you’re hankering for chocolate, opt for a piece of dark instead of milk. Dark chocolate is stocked with antioxidants and, if eaten in small increments, can actually lower your risk of heart disease.

Skip on Excess Fat: Fat is a necessary part of our diets, but some fats are way better for us than others. Cutting excess fat out of your life will not only help you shed extra pounds, but it will also help you feel lighter and more energetic throughout the day. Here are a few ways cut down:

• If your diet incorporates a lot of meat-based protein, tend toward grass-fed cuts and leaner types of meat such as turkey, chicken, or lean ground beef.

• Choose monosaturated & polysaturated (good) fats over saturated & trans (bad) fats. In other words, olive oil, sunflower oil, flaxseeds, peanut butter, nuts, avocados etc. INSTEAD OF butter, lard, cheese, red meat, ice cream, fried foods, shortenings, etc.

Limit Your Carbs: Though carbs have gotten a bit of a bad wrap these days, swearing them off completely is (generally) not the answer. Carbs play an essential role in providing the long lasting fuel that keeps us satisfied for longer. However, too many carbs can lead to serious weight gain, so here are a few healthy tips when it comes to eating carbs:

• Choose wisely! Make sure you are going for the “good” kind of carbs (complex) instead of the “bad” kind (simple). Examples of complex carbs are: whole-wheat pasta, whole grain breads, brown rice, legumes, oatmeal, vegetables, etc. Examples of simple carbs are: white bread, white pasta, white rice, pastries, sugary fruit juices, cake, candy, sugary cereals, etc.

• There are some amazing ways to substitute healthier alternatives for simple carbs. For example, try making zuchinni noodles (zoodles!) instead of white pasta. Swap French fries for sweet potato fries (an amazing source of fiber!). Or reach for lightly salted popcorn (which is actually a whole grain!) instead of potato chips.

Through the practice of making more small, health-conscious decisions each day, you will slowly shift your lifestyle in a way that is easy and sustainable, leading to a healthier, happier, more radiant YOU! Comment below, and tell us which foods you choose to eat and which you choose to avoid for a healthier life.


[Credit: Klein, Sarah "8 Carbs You Should Be Eating." Huffington Post.]

[Credit: "Choosing Healthy Fats." Help Guide.]

[Credit: "8 Ways to Eat Healthy: Choose Lean Sources of Protein." The President's Challenge.]

[Credit: "8 Healthy Alternatives for Your Favorite Comfort Foods." The Daily Eight.]

[Credit: Walton, Alice G. "Exercise Can't Save Us: Our Sugar Intake is the Real Culprit." Forbes.]



Smoothie Season is Back: 8 Zesty Recipes We Love.

May 18, 2015

The return of summer means warm weather, blossoming flowers, pool parties and most importantly, smoothie season! Yes, the smoothie craze is back, but this year your drinks don’t necessarily need to be green to be good for you. With the right ingredients, blended beverages can be an easy, healthy and delicious way to pack in your nutrients at any hour - or the perfect accessory to a lazy summer afternoon (peep #8). Here are eight amazing recipes to start your summer off right:

1. Mango, Turmeric, and Lemon Smoothie: A tasty way to get your dose of turmeric in. 

2. Sweet Greens: Second Prize Winner from our 2014 Summer Smoothie Recipe Contest

3. Chocolate Orange Mango Protein Smoothie: Think of it like a dessert with health benefits— a must-try! 

4. True Lime Avocado Pineapple- Mint Smoothie: Boost your energy with this amazingly healthy and rich tasting recipe.  

5. True Lemon Super Anti-Oxidant Smoothie: Super tasty, super filling, and super healthy all in one cup.  

6. Berry Orange Mango Tango Smoothie: The Grand Prize Winner from our 2014 Summer Smoothie Recipe Contest.  

7. Raspberry Peach Lemon Refresher: This is the perfect way to start your day! 

8. True Summer Smoothie: Adults only, please! 

Whether you’re vying for health benefits or a tasty blended treat (or, most likely, a little bit of both) smoothies are the perfect refreshments to work into your summer routine. Are there any summer smoothies you absolutely love? Post your favorite recipes below - extra points if they include a True Citrus product!



Great Gifts for Mom That Keep on Giving.

May 8, 2015

Every day is an appropriate time to pamper Mom, but Mother’s Day (Sunday, May 10th) is a particularly important time to remind your mother how very special she is. This year, say thanks to the most important women in your life with gifts that go a little bit deeper. Here are 11 Mother’s Day gift ideas that keep on giving:

1. TOMS Ikat Traveler Duffel: With an adjustable (and removeable) strap and reinforced handles, this adorable weekender bag is the perfect gift for any on-the-go Mom. Choose between indigo and saffron colors - and know that every purchase of this bag results in a “safe birth for a mother and baby in need” by TOMS’ One for One campaign. 

2. ONEHOPE Wine: Give mom the chance to indulge for a cause with a delicious bottle from ONEHOPE wine. Pick your bottle based on price, taste or cause preferences, and feel good knowing that half of your money is donated to the designated cause (such as “End Global Disease” or “Provide Clean Water”). 

3. The BRAVE Collection: For the stylish mom, this is a bracelet that also gives back! Each piece of jewelry from the BRAVE collection is carved and woven by the hands of Cambodian artisans. In addition to supporting the artists' livelihoods, 10% of all profits are used to fight human trafficking in Cambodia. 

4. One World Flowers: This year, brighten mom’s special day with a bouquet you can feel good about. One World Flowers ensures that all of their plants come from Fair Trade certified farms, as they work to promote social justice in farming communities. 

5. The ACS Healthy Eating Cookbook: A great gift for any health-conscious momma! This book contains over 300 healthy, delicious recipes that incorporate the latest diet recommendations and turns cooking into “a celebration of good food.” All proceeds are donated to the American Cancer Society. 

6. Life’s Gifts Necklace: These pewter and silver plated necklaces are handcrafted and fairly traded from Guatemala. Not only do these necklaces make beautiful presents, but they also help founder Alejandra and her cooperative of Guatemalan women feed, educate, and care for their families.  

7. fashionABLE Alem Color-Block Scarf: These amazingly soft, 100% cotton scarves are handmade in Ethiopia and are the perfect accessory for any season. Mom will love the look and the feeling of helping to create sustainable business in Africa.   

8. fashionABLE Mamuye Tote: Mom will love this durable, distressed leather tote which comes in three stylish hues. These beautiful totes are hand crafted in Ethiopia, as all fashionABLE products work to create sustainable business in Africa. 

9. Under the Canopy Kimono Bathrobe: Treat mom to the perfect relaxation garment! This incredibly soft and comfortable kimono bathrobe comes in 4 colors and is made from fair trade certified cotton. 

10. Boll & Branch Cable Knit Throw: These 100% organic cotton throws come in nine beautiful colors, are certified Fair Trade, and make the perfect gift to brighten your mom’s special day. A portion of every sale is donated to Not for Sale to help end forced labor and human trafficking

11. True Citrus Products: True Citrus lets her choose how to love her water! Whether she prefers something light and refreshing or something sweeter and flavorful (but without preservatives or artificial flavors), True Citrus has a 100% delicious choice every Mom will love! And with every True Citrus product purchase you'll help us deliver 1 million meals through Feeding America, the nation’s leading domestic hunger-relief charity.

In the spirit of giving back, True Citrus will be giving away a $500 VISA gift card to one lucky winner! To enter, use the Rafflecopter form below (be patient - sometimes it take a few minutes to load). Good luck and warm hugs to all the mothers out there!

a Rafflecopter giveaway



8 Reasons to Reach for Citrus.

May 6, 2015

Nothing is quite as refreshing as a cup of cool lemonade on a hot day. But the beneficial qualities of citrus fruits extend far beyond tasty summer beverages. From health perks to beauty secrets, here are eight reasons to incorporate even more citrus into your daily life:

1. Enhance Your Mood: The smells of various citrus fruits are often used in aromatherapy for their spirit-lifting qualities. Citrus flavored oils, mists, and candles have been proven to reduce stress levels, relieve anxiety and foster a greater sense of relaxation.

2. Whiten Your Teeth: Mix baking soda together with lemon juice and brush the mixture onto your teeth. Leave the paste on for about a minute before brushing it off. Experts such as Dr. Oz rave about this home remedy, which will naturally whiten without causing any teeth sensitivities (or holes in your pockets)! Did you know that you can mix True Lemon packets with water to create lemon juice? Click here for measuring equivalents.

3. Get Your Vitamin C: Oranges, lemons, and grapefruits all contain a healthy dose of vitamin C - which, experts say, is one of the most effective nutrients you can put in your body. Among other benefits, vitamin C supports the immune system, fights inflammation, boosts collagen production and substantially improves eyesight.

4. Strengthen Your Nails: Soak your nails in a mixture of lemon juice and any kind of oil or simply rub a lemon wedge over each nail for greater nail strength and a whiter sheen.

5. Brighten Your Skin: Increasing the amount of citrus you ingest helps replenish your complexion from the inside, adding natural radiance to your skin. Putting citrus (such as lemon juice) directly on your face can also help to lighten sunspots, reduce wrinkles, and soften skin (but FYI, it will also make your skin more sensitive to the sun).

6. Manage Your Weight: Citrus fruits are remarkably flavorful yet calorically low, so they are a wonderful choice for a mid-day snack. Additionally, citrus fruits are typically high in dietary fiber and water content, meaning they take more time to digest and keep you satisfied for longer periods. Try mixing 0-calorie True Lemon with water and drinking it before, during, and after meals to help curb hunger (and also keep you hydrated). 

7. Sun-kiss Your Hair: Lemon juice is a cheap, easy, tried-and-true way to give your hair natural highlights. Simply apply lemon juice to your strands and bask in the sunshine for a bit. Viola!

8. Combat Cellulite: The bioflavonoid and vitamin C content in citrus fruits work to reduce inflammation and stop “free radical damage” that often results in cellulite. The fruits’ antioxidants also act as a natural diuretic; aiding the digestive system and helping you flush out toxins.

Working more citrus into your life is an easy, cheap and natural way to improve your health regimen and enhance your beauty routine, so load up on citrus during your next trip to the market - and be sure to check out True Citrus’s wide variety of citrus flavored products for some extra zest!


[Credit: Walansky, Aly "11 Beauty Uses for Lemon." Women's Health Magazine.]

[Credit: Burton, Natasha "7 Ways Citrus Can Benefit Your Body." Beauty High.]



Enter Our Spring Mix-it-Up Giveaway!

April 17, 2015

‘Tis the season for spring cleaning! (And we’re not just talking about cleaning out your closets and dresser drawers either.) There’s no better time than now to hit the re-fresh button on life and kick your healthy habits up a notch. Whether you’re looking for an easy and delicious way to drink more water, recipes to help you eat better and healthier, tools to find balance, tips to get stronger, or a source to save more money, we’ve got a giveaway that will help mix up your daily routine and make “spring cleaning” more fun than ever!

We’re super excited to team up with some of our favorite bloggers for a pretty amazing giveaway! Check it out: 


True Citrus products provide a new and delicious way to enjoy fresh-squeezed citrus taste anywhere, anytime. Whether you’re looking for an easier and even better way to add a burst of citrus taste to beverages and recipes, are searching for something light and refreshing for your water, or something a little sweeter and more flavorful, but without the "bad stuff" (i.e. preservatives and artificial flavors) – True Citrus has a delicious option you’ll love! Follow True Citrus (also known as True Lemon) on Facebook, Twitter, Pinterest and Instagram.


Natalie Hodson is a mom of two who is perhaps best known for her ability to connect with women and their real-life situations. Natalie's very popular blog shares tips for balancing family, fitness, and a healthy lifestyle. She shares recipes, real-life workout videos, motivational vlogs, and tips for helping your entire family stay healthy. Follow Natalie on Facebook, Twitter, Instagram and YouTube.  


Hip2Save is one of the top national money-saving blogs online. The site features in-store deals, online deals, coupons, samples, freebies, eBooks, apps and tips to help readers to lead a more frugal lifestyle. Follow Hip2Save on Facebook, Twitter, Pinterest and YouTube.


Favorite Family Recipes is a trusted family recipe source for families all around the world. They take pride in making delicious, home-cooked food that is easy to prepare and that they know your family will love! Follow Favorite Family Recipes on Facebook, Twitter, Pinterest and Instagram.  


ONE Grand Prize Winner will receive:

That's over $600 in prizes for the Grand Prize Winner!

ONE Runner-Up will receive:

FIVE Additional Contestants will receive a product of their choice. They can select from:

*Each winner will receive: four (4) unsweetened flavors for water, tea & recipes (True Lemon, True Lime, True Orange, and True Grapefruit); six (6) lightly sweetened drink mixes (True Lemon Original Lemonade, True Lemon Raspberry Lemonade, True Lemon Peach Lemonade, True Lime Limeade, True Lime Black Cherry Limeade, and True Orange Mango Orange); three (3) Fruit Orchard products for lovers of robust fruity flavors (True Lemon Fruit Orchard Summer Berry Medley, True Lemon Fruit Orchard Sunshine Strawberry Medley and True Lemon Fruit Orchard Crisp Apple Medley); five (5) salt-free shakers and spice blends (True Lemon, True Lime, True Lemon Pepper, True Lime Garlic & Cilantro and True Orange Ginger). 

Giveaway specifics: Please enter using the Rafflecopter form below. Please be patient, sometimes the form takes a moment to load. Open to U.S. residents only, must be 18 years or older to enter. Please see full and complete terms and conditions in the Rafflecopter form (linked below).

Entry period: Monday, April 20th - Sunday, April 26th at 11:59pm EST. 


a Rafflecopter giveaway



10 Ways to De-stress and Reset.

April 16, 2015

In today’s fast paced world, everything from work pressures to love-life demands (not to mention tax season!), can be a major cause of stress in our lives. In fact, living with constant stress has become the norm for most Americans. In honor of National Stress Awareness Day today, we at True Citrus are taking a moment to slow down, de-stress, and reset. Here are 10 healthy, proven ways you can use to do the same:

1. Laugh it Out: Laughter is, as they say, is the best medicine. A good laugh can be deeply relieving and has the power to rejuvenate your entire day. Take a moment to watch a funny YouTube video, talk to a friend who makes you giggle, or even force yourself to fake it - yes, even fake laughter has been proven to have it’s benefits on your health!

2. Loosen Up: Our bodies naturally stiffen from sitting in the car or at the desk all day, which in turn takes a toll on our minds. Take some time every now and then to loosen your limbs: stretching or attending a yoga class are wonderful ways to relieve physical tension. Or, take a page out of Taylor Swift’s book and just shake it off. That’s right, dance it out. Go catch your favorite band or turn on some music when you’re alone. Close your eyes, and let your body move however it wants. Consider it movement therapy - you’ll be shocked at the relief it brings. 

3. Get Moving: It isn’t about the body, it’s about the head. Exercise and sweat immediately relieve feelings of anxiety, depression, and stress, and will help regulate your sleeping patterns. Take a short jog, hit the gym, or do anything that makes your heart pump - and notice if anything has shifted afterwards.

4. Vitamin D: A little sun on your skin can work wonders. Whether you choose to work in your garden, take a small hike, or simply eat lunch outside, getting yourself in the spring air will help calm nerves and restore a state of tranquility to your life. Remember to slab on the sunscreen too! 

5. Read a Book: In order to read, the mind has to concentrate much more than it does to watch TV, scroll through Facebook, or even listen to music. This means it will be kept from wandering over to all of the thoughts that cause stress and anxiety in your life. Let yourself sink into a story for as little as 6 minutes(!), and your mind will ease up, your muscles will soften, and a feeling of relaxation will take over as you escape to another world. 

6. Connect: Remembering that you aren’t the only one living with stress is an important part of controlling it. Reach out to friends, co-workers, or loved ones and let it out. Sometimes simply talking about your worries, problems, and concerns can go a long way.

7. Take Time To Breathe: Take a few moments away from the computer, phone, TV, or any other distraction. Close your eyes and focus on your breathing for a few minutes, letting your thoughts arise, and then letting them float away. You’ll be shocked at how instantly your mind calms. For more information, see our recent post on meditation.

8.  Adjust your Diet: Everyone has different dietary needs these days, but taking the time to find out which foods are best for you can change your life tremendously. Explore which foods seem to best nourish your body and fuel your mind, and cut out those that make you feel tired, sluggish, or slow. Click here for a few of our most-loved healthy snack ideas. 

9. Take a Break: Taking time out from your daily routine is an important part of maintaining your mental equilibrium. Full-blown vacations are always a good way to reset, but small getaways - such as taking a walk during lunch or planning a solo adventure - are just as important to fit into your schedule.

10. Be Grateful: Studies have found that people who consciously focus on cultivating gratitude have reduced stress and greater emotional stability in their lives than those who do not. Take the time now and again to make a list of all the things you are grateful for - and remember what a powerful force an attitude of gratitude can be.

A little bit of stress can be a healthy motivating force in our lives, but too much stress can be debilitating. Taking a little bit of time every day to practice one of the above stress relieving techniques could completely change your life. Share these techniques with your friends in honor of National Stress Awareness Day!



Mix-It-Up Kitchen Aid Giveaway

April 14, 2015




Meditation: The Simple Facts

April 8, 2015

The ancient practice of meditation—or sitting quietly—is becoming more and more prominent in American culture thanks to a growing interest in yoga and supportive celebrities like Oprah Winfrey. A daily meditation practice has been scientifically proven to be wildly beneficial for our mental health, happiness, and sleep habits, yet many Americans don’t know anything about it, let alone how to begin.

Here are a few basic truths about meditation: 

1. It’s Simple to Do: Though it may not be so easy at first, the only thing you’ve got to do is sit still and breathe. As thoughts emerge (and they will) acknowledge them - and then return your attention to your breath. Again and again and again. That’s all it takes!

2. Control Your Monkey Mind: It is rare these days to simply be alone without the distractions of a phone, computer, TV, radio, friend, etc. The practice of quietly sitting without anything to distract you - even if for only 5 minutes a day - will help you learn about the nature of your own mind, and give you the tools with which to ultimately gain control over your thoughts.

3. Relieve Stress, Reduce Anxiety: Sitting quietly for any amount of time per day has incredible health and wellness benefits, with the most prominent being a greater sense of inner calmness and peace. Meditation has been proven to reduce the production of cortisol (i.e. “the stress hormone”) as well as to enormously reduce feelings of anxiety and depression.

4. Natural Sleep Remedy: A consistent practice will undoubtedly help you attain a greater sense of calmness, as well as the ability to detach from whatever is causing stress in your life, leading to a more peaceful and restful sleep. Additionally, it will provide you with the tools to tune into your breath and relax your thoughts as you are laying in bed, helping you to fall asleep naturally.

5. Other Incredibly Noteworthy Benefits: Meditation has been proven to decrease blood pressure, lower cholesterol levels, lower risk of heart attack and stroke, improve memory and brain function, help the body better utilize oxygen, and increase production of the anti-aging hormone (DHE).

With so many potential benefits, there seems to be no real reason not to experiment with meditation: it’s free, it’s easy to try, and it could just change your life. Give it a go and see for yourself!


[Credit: Eisler, Melissa "The History of Meditation." Chopra Centered Lifestyle.]

[Credit: Corliss, Julie "Mindfulness, meditation helps fight insomnia, improves sleep." Harvard Health Publications.]



Love Your Water, Your Way!

March 27, 2015

It's no hidden secret that people’s flavor preferences vary as much as the world is wide. Some people love chocolate, while others prefer vanilla. Some love sorbet, while others simply prefer ice cream. But here at True Citrus we believe we have something for everyone to enjoy!

For those who love robust fruity flavors, we're super excited to announce that our new True Lemon Fruit Orchard Products are now available for purchase both in stores and online! The new Fruit Orchard Line is made up of three incredibly delicious, vibrant flavors - True Lemon Summer Berry Medley, True Lemon Sunshine Strawberry Medley, and True Lemon Crisp Apple Medley - each of which is made from simple & clean ingredients and whole fruit powder, making it the first powdered drink mix of it’s kind!

Whole fruit powder means a beautifully colored beverage with bits of real fruit pulp, and - yup, you guessed it - the full-bodied taste of real fruit flavor! Our Fruit Orchard line is a wonderful alternative to calorically loaded or artificially flavored beverages, super sugary sodas and fruit juices, as these True Lemon flavors are similarly satisfying but much better for your overall health. Sweetened with real sugar and Stevia, yet only 30 calories per serving, the Fruit Orchard varieties provide a fresh-picked taste in every glass and are the perfect choice if you are thinking about cutting back on highly sugared and/or artificially flavored beverages. Give any one of them a try and see for yourself!

If you love a lightly sweetened taste instead of a fuller-bodied flavor, select from our lemonade and limeade drink mix collection, including: True Lemon Original Lemonade, True Lemon Raspberry Lemonade, True Lemon Peach Lemonade, True Lime Limeade, True Lime Black Cherry Limeade, or True Orange Mango. These deliciously refreshing flavors are also made from simple and clean ingredients, sweetened with Stevia and a touch of sugar, and clock in at only 10 calories per serving. Sweet deal!

If you prefer the fresh-squeezed of citrus, choose from our line of True Lemon, True Lime, True Orange, and True Grapefruit products. Each packet is equivalent to the taste of one wedge of lemon, lime, orange, or grapefruit, and is made from simple and clean ingredients. With zero calories, zero sugars, zero carbs, and no sodium or gluten, you can use these True Citrus packets to flavor your water and beverages, or add them to your recipe repertoire (find a full list of ideas here). Trust us, cooking has never been so easy.


Have True Citrus products made a difference in your life? Which True Citrus products do you love and why? Tell us in the comment section below and we'll select 5 random winners to receive a FREE product of your choice! {Deadline 03/31/15 at 11:59pm EST.}



The Many Miraculous Uses for Coconut Oil.

March 23, 2015

There seems to be an endless list of ways in which the miraculous coconut oil can improve your life. From your cooking habits to your beauty routines to your overall health and healing practices, the benefits of coconut oil are so diverse and so useful that you’ll make sure to stay stocked on the stuff for the rest of time. Here are just a few reasons why we use coconut oil (C.O.):

Use it on your BODY

It’s great for your face: Mix a dollop of coconut oil with warm water and gently massage it into your face - not only will this remove the day’s residual make-up, but the MCT in the oil will deeply condition your skin.

And your eyes: Take care to massage under your eyes, as C.O. also functions as a wonderful stand in for expensive eye-cream, with natural anti-aging and protective properties.

And your lips: Dab a bit of C.O. on your lips throughout the day and you’ll never know what chapped feels like again.

It works wonders for your hair: Coconut oil is amazingly nutritious for your hair, conditioning from the inside out. Coat wet hair with warm (liquid) C.O. post shampooing - leave it on as a mask for a few minutes and then rinse thoroughly for hydrated and delicious smelling hair. C.O. can also function as frizz control, shine-booster, dandruff regulator, and protein supplier; simply work a tiny bit into the ends when hair is dry.

And your skin: Coconut oil is a miraculous moisturizer for any part of the body. As an oil, mix it with salt or sugar and use it as a full body scrub, or even employ it in place of shaving cream for a slick and smooth shave.

It will help relieve stress levels: The natural aroma of coconut oil is incredibly soothing, as is the feel of the oil on the skin. Massage the oil onto any part of the body to relieve fatigue and reduce stress.

Put it in your FOOD

It’s easy to digest: The molecules in C.O. are tiny enough that the oil goes down easily with zero strain on the body, making C.O. an ideal cooking ingredient for anyone, especially those suffering from diseases like diabetes, obesity, or Crohn’s disease.

It can help you shed pounds: Consumption of coconut oil can aid in weight loss because the oil’s fatty acids help obliterate excess yeast in your body (candida), which is said to make you extra lethargic and drawn towards foods like carbohydrates. Coconut oil is great to cook with at high temperatures, so swap it in for butter or other cooking oils whenever you can!

It will strengthen your immune system: Regular consumption of C.O. is wonderful for the functioning of your immune system because of the oil’s content of saturated fats, which contain antibacterial, anti-parasitic and anti-viral properties. Put a spoonful of C.O. in your smoothie, or a dollop in your coffee (instead of sugar) for a delicious boost of energy and immunity!

There are so many other incredible ways to work coconut oil into you life. Tell us how YOU use the miraculous oil to benefit your health, assist your cooking, amp up your beauty routine, or improve your lifestyle in general!



20 Reasons to Reach for Lemon Water Every Morning.

March 6, 2015

Drink a cup of warm lemon water first thing upon waking and you’ll be stunned at the incredible ways in which it will benefit your mind, body, skin, heart and overall well being. Here are just a few (okay, twenty) reasons why you should consider adding lemon water to your morning routine:

1. It will flush your toxins right on out

2. It’s vitamin C content is a huge boon to your immune system

3. It helps to cure the common cold

4. It’s potassium content will nourish your brain and nerves

5. It’s pectin fiber will help to regulate your appetite

6. It’s an enormous aid in controlling weight

7. It’s vitamin C content is fantastic for your skin and overall complexion

8. It will alkalize your body, help you to maintain a high pH level, and therefore fight off diseases which cannot thrive in such an environment (such as cancer)

9. It can help relieve heartburn

10. It can help relieve tooth pain and combat gingivitis

11. It will help regularize and stimulate your (ahem) bowel movements

12. It supplies you with crucial electrolytes

13. It can reduce pain in your muscles and joints

14. It’s citric acid content will stimulate your digestion

15. It will cleanse your liver better than any other food, prompting the liver to release toxins and produce much needed enzymes

16. It’s a wonderful antioxidant, invaluable to the functioning of your immune system

17. It can lower your blood pressure by significantly

18. It can help dissolve and combat calcium deposits, kidney stones and gallstones

19. It’s anti-inflammatory properties help relieve sore throats and/or inflamed tonsils

20. It’s highly advantageous to pregnant women, by fighting off viruses in their own bodies and by aiding bone growth and brain cell formation in the unborn babies

Worried about keeping your fridge stocked with fresh lemons? Try adding a packet of True Lemon -- 100% delicious crystalized lemon -- to your cup for the same delicious taste and health benefits.


[Credit: Giacobbe, Alyssa "How Lemon Water Became the New Kale." Self.]

[Credit: "20 Reasons you should Drink Lemon Water in the Morning" Living Traditionally.]



Superfoods Save the Day: 11 Energy-Boosting Eats to Keep You Full and Focused.

March 2, 2015

What if you could instantly boost your immunity, lose excess weight, combat diseases and increase your daily energy? The good news is you can--and you can simply by choosing to eat the right kinds of food. Below is a list of 11 Superfoods, low in calories, high in nutrients, and packed with amazing health benefits, so read on and load up on these valuable eats, you won’t regret it!

1. Blueberries: These sweet and tasty berries are more miraculous than most people know. Calorically low and brimming with fiber and phytochemicals, blueberries possess anti-aging qualities, and can help combat heart disease, cancer and diabetes (among other serious diseases). Eat them all day long!

2. Almonds: These nuts are super rich in healthy fats, helping to lower bad cholesterol, protect your arteries from damage, strengthen your bones, and aid in weight loss. Munch some almonds between meals and you’ll have no problem staying fuller longer.

3. Salmon: This deliciously lean source of protein contains a healthy dose of vitamin D and omega-3 fatty acids, directly benefiting your heart, your brain, your eyes, your joints and even helping you to sleep better. Salmon has even been linked to reducing your risk of heart disease, type-1 diabetes, and multiple sclerosis, so make a point of eating salmon a few times per week.

4. Oats: Extremely rich in fiber, and packed with healthy, metabolism-boosting carbs—a single serving of oats will keep you full and energized throughout the extent of your day. Oats also help control blood pressure, reduce bad cholesterol, and improve immune system defenses. Try eating oats in the morning for a super energized day.

5. Lentils: A wonderful source of minerals (iron, magnesium and zinc) and resistant starch, which boosts the metabolism and burns excess fat. Lentils are chock-full of protein and soluble fiber, keeping your heart healthy and your digestive system running well. They can be spiced in various ways to make a delicious meal for lunch or dinner.

6. Leafy Greens: Swiss chard, kale, spinach, and dandelion greens are highly beneficial to your whole health, as they are some of the most nutrient-packed foods you can possibly put in your body. Loaded with vitamins, minerals, fiber and phytochemicals, leafy greens help everything from your eyesight to your bone health, so add them in to any and every snack or meal throughout the day.

7. Avocado: This deliciously creamy fruit is chock full of fiber, protein, vitamin E, oleic acid, and the good kind of fat. Avocados help reduce excess belly fat and keep you full for long periods of time. Smear avocado on toast or add a slice to an omelet or sandwich for a significant energy boost.

8. Brown Rice: This hearty, fiber-rich grain is low in calories yet incredibly dense and filling. Brown rice contains resistant starch, a healthy carbohydrate known for burning excess fat and boosting the metabolism. Try swapping in brown rice for pasta or bread, and you’ll immediately feel (and see!) the difference in your waistline.

9. Dark Chocolate: Loaded with antioxidants and flavonoids, a bit of dark chocolate here and there will help to satisfy your sweet tooth, lessen your risk of a stroke, reduce your blood pressure, and elevate your mood. Research also shows that dark chocolate, full of healthy fat, can actually help burn calories and rev-up your metabolism. Look for dairy-free and over 70% cocoa for the healthiest choice of chocolate.

10. Broccoli: Research suggests that all cruciferous veggies (kale, bok choy, cauliflower, brussels sprouts) have the power to reduce your risk of cancer by inhibiting the growth of certain cells. Broccoli, calorically low and packed with filling fiber, is a great veggie to incorporate into your diet.

11. Citrus: Grapefruits and lemons provide unparalleled health benefits - they are loaded with flavonoids, anti-cancer and antioxidant properties, and are excellent sources of vitamin-C, which is vital to a healthy immune system. Citrus fruits stimulate your digestion, aid in weight loss, and help to balance your body’s pH. Try eating citrus first thing in the morning, or simply add a packet of crystallized True Lemon or True Grapefruit to a cup of water for all of the health benefits of these incredible superfoods.

Try integrating a few of the these amazing superfoods into your daily diet and see if you can feel a difference in your weight and overall well-being. Which of the above foods is your favorite? Let us know!


[Credit: "11 Foods You Should Eat Now for a Smarter, More Productive You." Fast Company.]

[Credit: Klein, Sarah "Best Superfoods for Weight Loss" Health.]



Tried & True: Weight Loss Apps We Love

February 23, 2015

Whether this winter has you swerving away from your New Years resolutions or you simply feel like you could use a bit of support in the fight to get fit—weight loss apps are an effective, inexpensive way to keep yourself accountable and on track. Here’s a list of our favorite weight-loss apps sure to lead you to success:

Pact: This is an app for those who do better with real, external incentives (like MONEY!). Each week you’ll set a personal goal for exercise and healthy eating, and then wager a certain amount of cash. By snapping photos of your meals and tracking your workouts via GPS apps, you will either reach your goal and earn (real) cash, or fall short and lose whatever you had put on the line. Talk about accountability!

Fooducate: An app that lets you “look beyond the calories” and into the real nutritional value of what you are putting into your body. Simply scan the barcode of any food item, and this App will clue you in (via letter grade and full explanation) on just how good—or bad— of a choice you are actually making. Free, educational, community-based, and highly effective!

Nike+ Running: This is an app for anyone from aspiring to veteran runner. Track your jogs, races, and marathons while Nike+ serves as your virtual coach, providing you with training programs and daily routines to increase your stamina and beat your own personal records. A must-have for any runner!

7-Minute Workout: Too busy to hit the gym? Too tired to make it through an hour of zumba? This is the app for you! Twelve high-intensity, 30-second exercises (with 10 seconds of rest in between each)—all together equaling a 7-minute workout routine that has been scientifically proven to maximize your time and energy for a highly effective sweat-sesh.

Noom Coach: Never diet again! This app will help you develop and integrate life-long eating and exercise habits, helping you to maintain your health and keep the weight off…...forever. Noom Coach is a personalized weight loss app that, in addition to logging your workouts and food intake, will more importantly provide you with clear feedback, motivation, and personalized advice on how to keep improving.

Lose It: A free, comprehensive weight loss app that provides you with the perks of having a pocket-sized personal trainer with you at all times. Easy to use, this app creates a custom weight-loss plan just for you, providing you with recipes, meal plans, barcode scanners, calorie trackers, exercise logs, step-trackers, sleep goals, and an enormous online community.

A little help can go a long way in terms of exercise routines and weight loss plans. Try out one (or all) of these helpful apps and let us know which work the best for you!



Work Smarter: 10 Tips to Stay Productive

February 12, 2015

In this day and age there are countless distractions and stressors that can (and do) interfere with our daily level of productivity. But, instead of merely accepting a lower level of effectiveness, here are 10 tips proven to help prioritize your day, and ultimately make you more productive in every realm of your life. Here’s to a more productive you!

1. Prepare For Tomorrow Today: Set up for success by preparing for tomorrow before you go to bed each night. Assess what you’ll need during the entirety of the day, and make all of those small, yet time-consuming decisions beforehand so they won’t eat up your time tomorrow. Example: lay out your work clothes, set your gym bag by the door, make your lunch, set your alarm, and close your eyes with the intention of having a wildly productive day. 

2. Rise Early: A look at some of the most productive people throughout history will show that most, if not all of them, claimed to be early risers. The morning is proven to be the time most suited for clear-sighted, creative and focused thinking, so get in the habit of rising early and aim to knock out a nice portion of your workload before most of your peers have even risen from bed.

3. Make a Comprehensive To-Do List: From loads of office work to laundry and dishes, our mental to-do lists are simply never ending. A good way to tackle it all head-on is to physically write out every single task you can think of, from the very mundane to the oh-so important. Writing all of this down on paper will work to alleviate some of your built up stress, as well as helping to turn the chaos into more organized clarity.

4. Prioritize Your List: Once you have all of your “to-do's” written out, go through the list and organize each item in terms of urgency. What must get done today? What is due next week? Which tasks are time sensitive and which can wait for the dust to settle? The simple act of prioritizing your tasks will, in itself, be a massive boon to your overall efficiency.

5. Create a Daily Schedule: Consider your prioritized to-do list and use it to schedule out your day. Start with when you’ll wake up in the morning, add in meal times, gym sessions, when you’ll write that report and when you’ll tackle your taxes. Getting into a certain rhythm makes it much easier to focus, so try to group like tasks in similar time zones. For example, scheduling your creative work in the mornings, chores in the evenings, and so on.

6. Use Your Commute: Many people have long, monotonous daily commutes to and from work. Instead of using this time to idle through traffic or daydream about dinner, try turning your commute time into productivity: listen to an educational podcast or throw on a good book-on-tape. This will not only help to stimulate your mind and prepare you for the day, but it will also increase your rate of learning.

7. Give Yourself a Break: As important as it is to try to squeeze productivity out of your entire day, it is also incredibly important to give yourself avid time to rest, restore and rejuvenate. Whether this means scheduling yourself a few 5-10 minute breaks throughout the day or getting yourself to a yoga class a few times per week, taking the time to unwind now and then is a crucial element of success.

8. Set Reasonable Goals: It is vital to be honest with yourself about what you can reasonably accomplish in a day: rather than setting exuberantly high expectations for yourself, try to set reasonable, attainable goals. Knowing that your goals are actually realistic will keep your motivation and your productivity higher in the long run.

9. Hone Your Focus: A little self-discipline goes a long way. Take a break from social media sites, turn your phone on silent, and spend your efforts diverting all of your attention to the singular task at hand. You will be shocked at how effective your one-pointed focus can truly be.

10. Grade Yourself: At the end of each day take a look at what you had originally set out to accomplish— honestly assess what actually got done and what did not, where you excelled and where you have room to improve. This simple exercise of self-evaluation and self-awareness will help you shed your unproductive tendencies and hone your most effective habits one day at a time.

Try implementing the above tips for a week straight and simply notice if your overall level of efficiency shifts—what other strategies do you use to stay highly productive?


[Credit: Gillett, Rachel (January 2015) "14 Tips to Make 2015 Your Most Productive Year Yet" Fast Company.]



Products We Love: Healthy Snacking + Giveaway

February 2, 2015

Snacking is the perfect way to satisfy cravings and give you the needed boost to make it through to the next meal. But too often we gravitate towards snacks that are chock full of sugar and empty calories, which only provide short-term energy and ultimately take a toll on our bodies. Luckily, there are other ways to nibble: here are some of our favorite snack ideas—the kind that keep us fuller longer, fuel us with real energy, and most importantly, taste delicious.

1. Snacks to satisfy your crunchy cravings:

• Sprinkle kale chips with a dash of our salt-free True Lime Garlic & Cilantro Spice Blend for a delicious and healthy afternoon pick-me-up.

• Keep a bag of Bear Naked Granola at your desk and grab a small handful whenever you’re in need of a substantial energy boost—or, if you have a little extra time, enjoy a small bowl with almond milk (we dig the Blue Diamond Natural Almond Breeze with reduced sugar).

• Movie night? Shake up a bowl of popcorn with a generous splash of 0-calorie True Lemon or True Lime — an amazing snack to share with friends, and a great way to tame those salt loving taste buds without sacrificing any flavor.


2. Snacks that’ll pack you with the good stuff:

• Toast a slice of whole wheat bread and top it with mashed avocado, a dash of olive oil, red pepper flakes, sea salt and True Lemon. We simply can’t get enough of this nutritional powerhouse!

Health Warrior Chia Bars are each loaded with enough fiber, omega-3, antioxidants, and plant-based protein to keep you fueled for your entire day (and some). Try Apple Cinnamon, Acai Berry or any other flavor and you’ll know what we’re talking about.

• Keep a bottle of Harmless Harvest 100% Raw Coconut Water in your fridge at all times—this nutrient rich restorative drink will quench your thirst, remedy your hangover, and aid your digestion.


3. Snacks for your sweeter side:

• Feed your sweet tooth guiltlessly by adding a packet of 0-calorie True Lemon and a handful of fresh berries to plain Greek yogurt (the flavored varieties tend to be packed with unnecessary calories and added sugar). We’re partial to Fage Plain 2% Greek Yogurt, blueberries and of course, True Lemon.

Justin’s Maple Almond Butter is rumored to be “the most delicious nut butter on the planet” and if you taste it you’ll have no choice but to agree: made from dry roasted almonds, maple sugar, sustainably harvested palm fruit oil and sea salt, this all-natural nut spread will absolutely rock your world.

• A few Ghirardelli Dark Chocolate Squares make the perfect bite-sized treat, providing you with powerful antioxidants and a healthy amount of fiber, as well as satisfying that after-dinner craving for something good and sweet.


Getting in the habit of healthy snacking is one of the most effective ways we can change our lives (and bodies) for the better. Share your healthy snack tips with us OR tell us how you use True Citrus products in your mid-day treat, and you'll have the chance to win a snack pack of our most-loved munchies along with a $250 gift card to Walmart (so you can keep stocking up on your favorites). Two winners will be selected. Enter the giveaway below. Good luck!


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Your Super Bowl Party Spread Playbook: 4 Recipes that will Score Big with Fans.

January 27, 2015

Hooray! We’re just a few days away from one of the most festive days on the American calendar. While some are genuinely excited about the football game, others are—let’s be honest—more excited about the foods that have become Super Bowl party tradition. Whether you’re hosting the big event or attending a potluck, here are some recipe ideas that will help you stay TRUE to your body and score big with your friends.

Appetizer: True Lime Garlic & Cilantro Guacamole 

Guacamole is a Super Bowl party staple. Serve this naturally delicious recipe with sliced veggies and these simple homemade chili-lime tortilla chips as soon your guests walk in the door. 

True Tip: Set some guac aside and serve it along with your main dish. This zesty recipe goes with anything from chicken to tacos, so go don’t skimp on quantity!

Cocktail: True Lime Margaritas

No game-day party is complete without a specialty cocktail. This year we’re sticking to the tried and True Lime Margarita: easy to make a big batch of, and even easier to sip on during the game (whether you’re a football fanatic or not).

True Tip: It’s easy to forget about water when other fancier beverages are thrown into the mix. Be sure to intersperse glasses of water with your alcoholic beverages. Not only will this save you on calories and horrible hangovers, but it also ensures you’ll be getting enough water even on your nights off.

Main Dish: True Lemon Marinated Chicken Skewers

These skewers are simple to prepare, delightful to munch on, and they’re a much healthier alternative to the greasy chicken wings served at most Super Bowl parties.

True Tip: Lay out alternative dipping sauces, like sriracha, True Lemon Kicked Up BBQ Sauce, or True Lime Thai Peanut Sauce to give your guests some finger-licking good choices.  

Dessert: True Lemon Apple Crumb Pie

Because what could be more American than apple pie and football?

True Tip: Serve warm with whipped cream for an undisputed touchdown.


No matter the outcome of the big game, these recipes are a sure victory for you and your guests. What are your favorite Super Bowl snacks and traditions? Tell us below or click here for more game-day recipe ideas.  



Moms Need a Break Too: 4 Ways to Find Some “Me” Time.

January 21, 2015

(Don't forget to check out the fabulous giveaway that 2 deserving moms can win at the end of this post!)

While fathers have come a long way in terms of helping with housework and kids, the reality is that the vast majority of mothers still shoulder the front-lines of house cleaning, cooking and making family life tick. In addition to working. In addition to being a wife or significant other. In addition to the countless other roles we play in our lives. In fact, sometimes all of it can be overwhelming and we are often so busy taking care of everyone and everything else that we forget ourselves.

It’s very easy to say “take a break for yourself”. The reality is that it can be hard to fit “me time” into a busy day but even if you start small – 10 to 20 minutes a day, several times a week, where you focus on just you – it can make a huge difference in terms of your spirit and energy level. Here are some suggestions – some that take 10 minutes, some that take an evening. Pick what works best for you and begin because you SO deserve it!

1. Get Out: Whether this means a romantic getaway with your partner, a night on the town with the girls, or dinner in pleasant solitude, getting yourself out of the house and treating yourself to something special will help refresh you from the monotony of everyday. Try catching a movie if you haven’t in a while, or adventuring to a new part of town!

2. Get Moving: Stress and the chaos of our day-to-day lives often deter us from making time for exercise, even though exercise is usually just the thing we need to help relieve the mind and body. Try finding 20-30 minutes for some kind of physical activity—yoga, tennis, walking the dog, jogging on the treadmill—and allow yourself this time to sweat and unwind.

3. Re-Center: A little solitude can go a long way, but when you’re a mom, alone time can be difficult to come by. Try making a conscious effort to find physical and mental spaces where you can simply be alone to garden, meditate, read, take a nap, or enjoy whatever it is that helps you re-center. Even just 10 minutes of this type of “me time” will leave you feeling fresh and rejuvenated.

4. Treat Yourself (like you’d want to be treated): Make yourself a refreshing beverage (try any True Citrus naturally flavored drink product for a guilt-free option!), draw yourself a candle-lit bubble bath, splurge on that outfit you’ve been eyeing, get yourself a pedicure—or all of the above! If you’re not going to pamper you, who will?

Although the True Citrus team is small, many of us are moms ourselves. Thus, we completely get how much you deserve a break and so we’re thrilled to offer TWO moms the chance to win a True Citrus Prize Pack (everything you need adding a dash of zesty flavor to your water, tea, and recipes) and a full ONE-WEEK subscription (for a family of 4) to Blue Apron. Winners will receive pre-packaged meals for the whole family, complete with the freshest ingredients and easy-to-follow recipe cards, all conveniently delivered straight to your door each night for a week. Don’t miss out on this awesome opportunity!


As a Mom, tell us how YOU take a break for yourself and enter for your chance to win below. 


Just For You, Mom! Enter Our True Citrus & Blue Apron Giveaway


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Why the Weights Can’t Wait

January 15, 2015

Weight training has long been stereotyped as an activity only fit for people looking for enormous muscle growth. Indeed, most women still believe that cardio (i.e. running on the treadmill, working out on the elliptical) is the best option for getting fit and losing weight. Nowadays, however, many studies are showing that weight training is actually the ideal way for females to shed excess fat, decrease stress, gain strength and combat heart disease, among many other worthy health benefits. 

So, forget about the old myth—here’s why you should start hitting the weight room today:


1. Forget the Bulk: Many women avoid the weight room because they fear bulking up. In fact, only around 20% of women weight train consistently. But the truth is, unless you are taking steroids or have excess amounts of testosterone, weight training will simply work to tone, strengthen and lean out your muscles, transforming your body into something closer to a bikini model than a body builder.

2. Shed Pure Fat: Weight training causes your body to trim pure fat while allowing you to keep your muscle strength—a formula that equals a lean body. Cardio workouts, on the other hand, result in the loss of fat and muscle, which may make a small difference on the scale, but ultimately is less productive as you’re already starting to lose muscle mass by the time you turn 30.

3. Crank the Metabolism: Not only does lifting cause your body to burn serious calories during workout, but it also increases your metabolism for up to 24 hours (sometimes more!) post session. Whether at your desk or watching TV, you’ll continue to blaze through calories at a greater rate, reaping the benefits of a speedy metabolism for an entire day. Plus, the more fat your replace with muscle, the more calories you burn while at rest. See the cycle?

4. Strengthen Bones: Women in particular are prone to Osteoporosis, a disease in which bones become so brittle and frail that they are likely to fracture. It has been found that weight lifting helps to increase bone density and bone growth by a makeable amount—an invaluable health benefit for those who may be at risk.

5. Improve your Mood: Exercise of any kind is proven to produce endorphins, a natural brain chemical that, when released, results in reduced pain and increased feelings of euphoria. Weight training is therefore a wonderful way to relieve stress, diminish anxiety, and improve your general state of peace and well-being.

6. Look Good, Feel Good: Lifting strengthens your bones, joints, ligaments and muscles. It helps you shed excess fat, improves your posture, aids your balance and general coordination. It will fire up your metabolism as well as your mental alertness throughout the day. A lean, toned, healthy body helps your confidence grow and your happiness skyrocket—so, what exactly are you waiting for?


Weight lifting will help you shed the pounds and increase your overall health, but exercise of any kind is most effective when paired with a dieting plan. Simple everyday strategies include: keeping a food diary, eliminating sugar, and drinking more water throughout the day—for organic zest, try adding any of True Citrus’ naturally delicious and refreshing flavors to your water. Order now at and take advantage of this special one-time use coupon code for 20% off your entire order: TRUEFIT20



Weight Loss Straight from the Tap: 7 Ways to Start Drinking More Water + Giveaway

January 13, 2015

It’s no surprise that drinking enough water plays an incredibly important role in keeping your body operating efficiently, your skin clear and your overall health intact. Countless studies have shown that increasing the amount of water you consume each day may also be an important key to controlling calories and creating balance and strength, both mentally and physically. Here are 7 ways to start incorporating more water into your daily routine—so you can bring about all you set out to achieve in 2015. Get guzzling!

1. Wake and Hydrate: Get in the habit of setting a full glass of water on your nightstand before you get ready for bed each night. Drink the entire glass as soon as you wake up, and you’ll have a whole cup down before you’ve even brushed your teeth! Or, follow the advice of many prominent health professionals who recommend starting your day off with a cup of hot lemon water. Whether you’re using a fresh lemon slice or a packet of True Lemon (which is way easier!), benefits of drinking lemon water first thing in the morning include: immune boost, aided digestion, clearer skin, and many others.

2. Spice Up Your Life: Not only is spicier food said to boost your metabolism, but the hotter you spice your meals the quicker you’ll be reaching for more water. So pour on the sriracha and pile on those crushed red pepper flakes—and keep a glass of water close by. But beware—spicy foods may not be ideal for everyone!

3. There’s an App for That: Simply search for “water” in the App store on your mobile device and you’ll find plenty of free options that will help you remember to hydrate, such as Waterlogged or Daily Water Free. Or set your own reminders on your phone.

4. Stay Prepared: Treat yourself to a new reusable water bottle, and keep it with you during your daily commute, at the gym, and on your desk at work. Remember to fill up whenever possible—extra points if the bottle is as stylish and charitable as these S’well water bottles (we're giving away 5 for FREE - see details below). 

5. Drink Before You Eat: Research has shown that people who drink water before a meal are more likely to eat less during it. Rewire your brain to see water as an appetizer: drink an entire glass of water before every meal, and watch as your self-control increases and your appetite decreases.

6. Party with H2O: It’s easy to forget about water when other fancier beverages are thrown into the mix. On big nights out, get into the habit of interspersing glasses of water with your alcoholic beverages. Not only will this save you on money, calories and horrible hangovers, but it also ensures you’ll be getting enough water even on your nights off.

7. Give it Some Flavor: Drinking the same thing all day every day can certainly get monotonous, but sweetened drinks are usually chock-full of calories, unnecessary sugar or artificial sweeteners. Give your water some guilt-free zest by adding any of True Citrus’ naturally delicious and refreshing flavors to your cup.


Tell us how YOU plan to drink more water this year, and you’ll have a chance to win a brand new S’well Bottle and an amazing assortment of True Citrus Products!


Here's Why We Love S'well Bottles:


Here's What We're Giving Away:

5 lucky winners will receive a S'well 25-ounce Satin Yellow Zinc Bottle + a True Citrus Prize Pack! 

Enter Now through Sunday, January 18th, 2015: 

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6 Truly Refreshing New Year Resolution Ideas

January 7, 2015

The first week of January is a naturally wonderful time to reflect on all that occurred in the past year, and an even better time to set intentions for the future. Most of us make the same slew of resolutions year after year and tend to forget all about them come mid-February, but instead of attempting to conquer all at once again, we at True Citrus are approaching 2015 from a different angle. For the entirety of this upcoming year, each member of our team is picking ONE resolution to focus on!

Here are some of our resolutions for 2015:

1. Eliminate the Clutter. The first step in making a change of any magnitude —whether we intend to floss more or eat less in this upcoming year—is the willingness to pause and reconsider everything, especially the habits we’ve long considered sacred or simply stuck. We’re choosing to make 2015 the year to slow down, take stock and clean house. Which behaviors, habits or patterns are no longer helping you to reach your highest potential? Toss out those that no longer serve you and don’t look back.

2. Create Healthy Rituals. Daily routines not only help in bringing simplicity and discipline into our lives, but can also make an enormous difference in terms of personal health, happiness and general productivity. Whether you plan on getting better exercise, drinking more water throughout the day, or being more frugal in 2015, choose one action you would like to make into a daily routine and focus on that. (Remember experts say it takes about six to eight weeks before something becomes a habit and most of us give up before then.) As Aristotle famously said: “we are what we repeatedly do.”  

3. Take Time to Decompress. Living in a constant haze of stress and “not enough-ness” takes an eventual toll on our bodies and our minds. In 2015, we plan to make time each and every day for relieving some of this needless tension, a habit that will undoubtedly help us improve in every realm. Some ideas for decompression include: forgive someone (yourself included), breathe deeply, sweat, get outside, let yourself cry, take a day off, read, take a nap, have a good laugh, the list goes on…

4. Be Grateful. We can’t always control our circumstances, but our attitude is always a choice. Instead of focusing on what we lack, want, or wish we had, this year we’re going to be grateful for where we are, what we already have, and the ones who surround us every day. Gratitude is an attitude, and we plan to cultivate it in 2015. 

5. Jump Right In. “Fortune favors the bold,” wrote Virgil, and indeed, so do most good things, so let fear dissolve with 2014 and jump into this New Year with courage and audacity. Sign up for a marathon, reconnect with an old friend, stand up for a cause you believe in, take a new job or ask somebody out on a whim—and know that every act of bravery is contributing to a new and better you.

6. Give Back. With so much to be thankful for, we at True Citrus hope that in 2015 we can continue to make a positive impact in the lives of others. Giving back can take many forms—whether you are starting a new charity or helping a friend stay true to her New Year resolutions—remember that you are making a wonderful difference! Want to get started right away? True Citrus is partnered with the nation's leading domestic hunger-relief charity, Feeding America. Donate a meal by entering the UPC code from your recent True Citrus purchase, or find out how else you can get involved at



Grab the Milk! It’s National Cookie Day!

December 4, 2014

Cookie lovers, rejoice! It's one of our favorite days of the year - National Cookie Day. (Just in time for the holiday season!) So break out your baking sheets, mixers, and a tall glass of milk, because here's a few of our favorite cookie recipes using 100% delicious True Citrus products: 


True Orange White Chocolate Chip Cookies

True Lemon Glazed Wreath Cookies

True Raspberry Lemonade Sugar Cookies

True Orange Pizzelle 

True Lime and Coconut Biscotti

True Orange Sugar Cookies

True Lemon Snowball Cookies

True Orange Dark Chocolate Sugar Cookies

True Lemon Thyme & Cracked Pepper Cookies

True Orange Icebox Cookies

Chocolate-Dipped True Orange Ginger Biscotti 



Mississippi Hippie Crafts & More (November 2014)

November 6, 2014