smoothie fruit bowl

How To Make Smoothie Bowls (Recipes Included)

April 5, 2017

There is a popular health food craze going around, and it’s called smoothie bowls! Why drink your smoothie in a boring cup when you can pour it into a bowl and decorate it all pretty! From bee pollen to spirulina, there are all kinds of health foods that people add into their bowls to increase nutrition, color, flavor and texture.

The possibility of options and colors are endless with smoothie bowls, which is what makes this such a fun and exciting thing to create. Toss in your favorite fruits, nut butters, protein powders, and supplements, and load it up with any and all of the toppings you can dream up.

Thanks to byrdie.com for sharing how to make a smoothie bowl in a few simple steps.

Step 1: Start with your base.

Ideally, the bulk of your smoothie should be a mix of fruit and veggies. “Greens, lots of greens!” says McKel Hill, blogger at Nutrition Stripped and author of the upcoming cookbook by the same name. She suggests adding two or three handfuls of organic kale, spinach, chard, or whatever other leafy vegetable you’d prefer—it’s an easy way to knock out a few servings of veggies, and if you add the right balance of fruit (Hill suggests one cup) and other ingredients, the taste is virtually undetectable. Want nutritional bonus points? Add some frozen peas or zucchini as well.

The smoothie will likely be too thick without liquid, so add a nut milk, coconut water, or regular water until you get the right consistency.

Step 2: Add…

Next you’ll want to throw in protein, healthy fats, and any other supplements or powders you desire. For your fat, consider 1/4 avocado or a small spoonful of nut butter. If you’re a fan of protein powder, try to choose a variety that’s plant-based and minimally processed. And if you struggle to remember to take your vitamins on a daily basis (I can relate), take this opportunity to toss in any supplements you can think of, whether it’s matcha, wheatgrass, or any of the countless ingestible beauty powders on the market. “If you have them on hand, I also recommend adding powders like medicinal mushrooms, maca, turmeric, cinnamon, freeze-dried fruit/veg powders, spirulina, or any other nutrient-dense powder,” says Hill.

Step 3: Top it off.

After blending your smoothie until it’s smooth, take your pick of nutrient-dense toppings, whether it’s goji berries, chia seeds, nuts, dried fruit, coconut… you name it. And if you really want to overachieve for Instagram, serve it all up in a makeshift edible “bowl”—a coconut, pineapple, or any other hollowed-out fruit with a thick rind will do.

Avoid these pitfalls:

While we’ll enthusiastically praise the deliciousness of frozen bananas, from a nutritional standpoint, they’re not totally ideal. “It’s easy to use frozen bananas because they taste sweet and they make smoothie bowls extra thick, but it adds up very easily,” says Hill. Sugar content is a good thing to keep in mind in generalwhile fruit is healthier than say, ice cream, the carb load is high. Stick to single servings (one cup of frozen or fresh fruit) and you’ll be in the clear. If you’d like your smoothie to be a little sweeter, consider adding a few pinches of stevia. The same goes for calorie-dense nut butters, granola, and treats like chocolate chips. As always, the rule of thumb is to practice moderation.

Recipe to Get You Started

Endless options can feel overwhelming, so dive in with LaVeque’s spa smoothie:

  • 1 serving vanilla protein powder
  • 1/4 avocado
  • 1–2 tbsp. chia seeds
  • Freshly squeezed lemon juice (to taste)
  • Handful of spinach
  • 1 small Persian cucumber
  • Mint leaves (to taste)
  • 2 cups unsweetened nut milk

Directions:

  1. Blend ingredients in high-speed blender until smooth.
  2. Top with less than 1/4 cup berries.
19 high protein meals

19 High-Protein Dinners Under 550 Calories

March 27, 2017
Eating protein-heavy meals for dinner is great because they keep you super full — so full that you won’t feel hungry again by the time you’re getting ready for bed.

That’s because it takes a lot longer for protein to digest than carbs, which means you can eat less food and still feel satisfied for the same amount of time.

Protein is also necessary for important processes in the body. It helps our muscles recover from a workout; it helps us build muscle, which is great if you’re trying to lose weight; and it won’t spike your blood sugar levels the way a carb-heavy meal would.

I rounded up a bunch of dinners with more than 20 grams of protein that still come out to 550 calories or fewer per serving — mostly because they contain whole, minimally processed ingredients.

Unless otherwise noted, nutritional information is for one serving as defined by the recipe. And my calorie calculations come from here.

Cool, let’s dig in!

1. Chicken Parmesan Zucchini Boats

Chicken Parmesan Zucchini Boats

Amanda Finks / Via thewholesomedish.com

Zucchini stuffed with chicken Parmesan, guys.

Calories: 500 (includes three zucchini boats)
Protein: 57.3g

Get the recipe here.

2. Zoodles With Chicken and Spicy Almond Butter Sauce

Zoodles With Chicken and Spicy Almond Butter Sauce

Lindsay (The Lean Green Bean) / Via theleangreenbean.com

You’ll want to douse everything in this spicy almond butter sauce. Trust.

Calories: 370
Protein: 39.3g

Get the recipe here.

3. Skinny Mini Meat Loaves With Sweet Potato Coins

Skinny Mini Meat Loaves With Sweet Potato Coins

Kim (Kim’s Cravings) / Via kimscravings.com

Make one medium sweet potato worth of coins per person to get the nutritional information below.

Calories: 516 (for five mini meat loaves)
Protein: 46.7g

Get the recipe here.

4. Garlic Teriyaki Shrimp

Garlic Teriyaki Shrimp

Kendra (Kendra’s Treats) / Via kendrastreats.com

Probably better for you than takeout, and it only talks 30 minutes to whip it up.

Calories: 272
Protein: 43.95g

With a cup of brown rice: Add 216 calories and 5 grams of protein.

Get the recipe here.

5. Asian Shredded Chicken Salad

Asian Shredded Chicken Salad

Kendra (Kendra’s Treats) / Via kendrastreats.com

This tangy, chicken-loaded salad will hit the spot. Yum.

Calories: 512
Protein: 40.2g

Get the recipe here.

6. Sesame Kale Glow Bowl

Sesame Kale Glow Bowl

Christine (The Glowing Fridge) / Via theglowingfridge.com

Make this vegan recipe in only 20 minutes and easily pack any leftovers for tomorrow’s lunch.

Calories: 428
Protein: 20.9g

Get the recipe here.

7. Chipotle Sweet Potato Turkey Burgers

Chipotle Sweet Potato Turkey Burgers

Erin (Well Plated) / Via wellplated.com

Use this recipe to whip up four chipotle burgers. Then throw them on some wheat buns and treat yo’ self.

Calories: 337
Protein: 33.7g

With a whole wheat bun: Add 130 calories and 7 grams of protein.

Get the recipe here.

8. Salmon Quinoa Bowl

Salmon Quinoa Bowl

Megan Wells / Via megiswell.com

Use 3 ounces of salmon, 2 ounces Greek yogurt, and 2 ounces of feta cheese to get the nutritional info below.

Calories: 524
Protein: 39.7g

Get the recipe here.

9. Marinara and Kale Stuffed Spaghetti Squash Bowls

Marinara and Kale Stuffed Spaghetti Squash Bowls

Sarah (Making Thyme for Health) / Via makingthymeforhealth.com

Halve a spaghetti squash, toss in the kale, cheese, and marinara, and you’ve got a stringy, gooey comfort food dinner.

Calories: 513
Protein: 23.8g

Get the recipe here.

10. Pizza Frittata

Pizza Frittata

Nupur (The Veggie Indian) / Via theveggieindian.com

Pizza is good. So is breakfast. And with this dish, you can have it all.

Calories: 450
Protein: 29.2g

Get the recipe here.

11. Baked Salmon With Lentils and Lemon Herb Sauce

Baked Salmon With Lentils and Lemon Herb Sauce

Lindsay (Pinch of Yum) / Via pinchofyum.com

Only takes five ingredients and one pan. Heck yes.

Calories: 516
Protein: 24.6g

Get the recipe here.

12. Parmesan Crusted Cod

Parmesan Crusted Cod

Kim (Kim’s Cravings) / Via kimscravings.com

Switch up your dinner routine with this baked cheesy cod recipe.

Calories: 230
Protein: 21.4g

With a cup of brown rice: Add 216 calories and 5 grams of protein.

Get the recipe here.

13. Quinoa & Swiss Chard Patties With Avocado Tahini Dip

Quinoa & Swiss Chard Patties With Avocado Tahini Dip

Alexandra (Occasionally Eggs) / Via occasionallyeggs.com

Eat four of these vegetarian quinoa patties to get the nutritional info below.

Calories: 500
Protein: 20g

Get the recipe here.

14. Ranch Pork Chops With Grilled Jalapeño Corn Salsa

Ranch Pork Chops With Grilled Jalapeño Corn Salsa

Megan (With Salt and Wit) / Via withsaltandwit.com

Add a little kick to your dinner with this spicy dish.

Calories: 284
Protein: 24g

With a cup of brown rice: Add 216 calories and 5 grams of protein.

Get the recipe here.

15. Dustin’s Stir Fry

Dustin's Stir Fry

Diane and Dustin (Homan at Home) / Via homanathome.com

Serve up four delicious servings of this stir-fry in just 20 minutes.

Calories: 158
Protein: 21.7g

With a cup of brown rice: Add 216 calories and 5 grams of protein.

Get the recipe here.

16. Sizzling New York Steak With Chimichurri Sauce

Sizzling New York Steak With Chimichurri Sauce

Helen Tzouganatos / Via hungryandfussy.com

Throw this on a bed of leafy greens (3 cups spinach, romaine, etc.) and you’re good to go.

Calories: 450 (includes 3 cups of greens and chimichurri sauce)
Protein: 74.8g

Get the recipe here.

17. Turkey Quinoa Stuffed Bell Peppers

Turkey Quinoa Stuffed Bell Peppers

Nikki (Love and Food Foreva) / Via loveandfoodforeva.com

Quickly toss together the filling, stuff the peppers, sprinkle some cheese, throw in the oven, and voilà — dinner is served.

Calories: 496
Protein: 45.9g

Get the recipe here.

18. Cheesy Black Bean Stuffed Sweet Potatoes With Arugula and Poached Eggs

Cheesy Black Bean Stuffed Sweet Potatoes With Arugula and Poached Eggs

Jessica Merchant / Via howsweeteats.com

Vegetarians meals can be high in protein too.

Calories: 528
Protein: 25.8g

Get the recipe here.

19. One-Pan Pesto Chicken and Veggies

One-Pan Pesto Chicken and Veggies

Julia (Julia’s Album) / Via juliasalbum.com

Mo’ pans mo’ problems. So this savory dish only uses one.

Calories: 450
Protein: 35.9g

Get the recipe here.

Source: BuzzFeed Articles

summer challenge healthy weight loss

Spring into Summer Slim Down

March 21, 2017

I want to invite you to my private facebook health and wellness group. A few times a year I host a 6 week health challenge/motivation.  It has been beneficial and fun in the past for all those in the group. There is no participation required either, just lots of great info being posted in the group to help with accountability and motivation. Here is what you’ll find:

Health Tips
Snack Ideas
Meal Ideas
Workout Tips
Healthy Mind and Body Awareness
Motivation
Accountability
Giveaways
Recipes
Support

It’s free to join in on and everyone is welcome. It doesn’t matter if you’re vegan, vegetarian, keto, dairy free, gluten free, soy free etc. We are here to support you in your goals regardless! If you want me to add you to the page, leave a comment below and I’ll invite you in via email! Or find me on facebook and add me as a friend and I can add you in that way. Here is to another round of getting healthy, feeling amazing and keeping ourselves on track!

summer challenge weight loss

niacin vitamin isagenix nutrients

Nutrient in the Spotlight: Niacin

March 21, 2017

Niacin, or vitamin B3, is one of the eight B-complex water-soluble vitamins. Niacin is a hard-working nutrient that supports many vital functions like metabolism and overall cardiovascular health.

Niacin is found naturally in two different forms, nicotinic acid and niacinamide, each with slightly different characteristics. Many foods such as meat, fish, milk, eggs, nuts, green vegetables, beans, enriched breads, and cereals are good sources of niacin.

Why is niacin important?

Like all B-complex vitamins, niacin works to help your body release energy from food. This is one reason why B vitamins, including niacin, are commonly used to support energy levels. Niacin is a major component of two critical coenzymes which are involved in many aspects of cellular metabolism.

Beyond its role in energy production niacin also acts as an antioxidant, plays a role in cell signaling, and is involved in the normal process of making and maintaining DNA. Without an adequate amount of niacin, you may experience symptoms such as memory loss, confusion, fatigue, headaches, and diarrhea. Outright niacin deficiency is uncommon and most people can meet their body’s basic requirement with a balanced diet.

However, consuming additional supplementation with niacin can be helpful for many people. Researchers have investigated the benefits of higher levels of niacin for supporting heart health and blood flow, among other functions.

What about flushing?

One side effect of some niacin supplements can be mild “flushing.” A niacin flush occurs as small blood vessels and capillaries relax, allowing blood to flow freely through your body. It’s often described as a feeling of warmth in combination with redness, itching or tingling of the face, neck, arms or upper chest. While this may be uncomfortable, it’s not harmful and will typically fade within a few minutes.

To help avoid this sensation, Isagenix uses niacinamide in most of its products because it’s known as the “nonflushing” form of niacin.

How much do I need?

Niacin is a water-soluble vitamin, so any amount that the body can’t use is easily excreted. This also means that you need to consume enough niacin daily since your body can’t store niacin. To maintain adequate niacin levels, the U.S. Institute of Medicine (IOM) recommends that people over the age of 14 consume 14 milligrams of niacin daily.

Adverse reactions to niacin are rare, but have been observed in doses of 3,000 milligrams in a day. As the table below illustrates, Isagenix Systems are designed to provide you with a safe and effective amount of niacin daily.

Products Used on a Shake Day Amount of Niacin Products Used on a Cleanse Day Amount of Niacin
Ionix® Supreme (1 serving) 13 mg Cleanse for Life® (4 Deep Cleanse Servings) 8 mg
Natural Accelerator™ (2 capsules) 24 mg Ionix Supreme (1 serving) 13 mg
IsaLean® Shake (2 Shakes) 8 mg Natural Accelerator (2 capsules) 24 mg
Complete Essentials™ Daily Pack 15 mg Complete Essentials Daily Pack 15 mg
Total 60 mg Total 60 mg

Source: IsagenixHealth

Organic Feminine Care Products

March 14, 2017

You know when you find a new product that is not only good for your health and well being, but its super convenient too? It’s exciting huh? I recently came across this company who ships out feminine products as a monthly subscription service. Period products without the harmful chemicals.  No pesticides, rayon, chlorine or dyes. Organic Cotton.

***UPDATE BELOW after reviewing this product***

Organic Feminine Products

L. is dedicated to the rebellious notion that people everywhere deserve better.

L. provides unquestionably safe, natural products. You wouldn’t eat harmful chemicals, so why would you put them in your body? No ingredients you can’t pronounce. No exhausted cliches, just the quality you expect and the authenticity you deserve.

I have always used the regular store bought tampons and products because I never thought twice about it. After doing some research and reading that feminine products are filled with unsafe and potentially harmful chemicals, I thought it was time to find something on the safe and healthy side. You can read more here about what is really in your feminine products.

Organic Feminine Care Products

Since I just got them in the mail today, I haven’t used them. Once I do I’ll update here with my thoughts. Obviously usability and ease are also an important factor. As far as cute packing goes, they nailed that!

If you’re wanting to give it a try, you can use my referral link to get 15% off your first order. I actually pay the same amount for these as I did my previous not so healthy products. These have free shipping too! Let me know what you think!

**UPDATE**

Okay, so after having ordered twice from this company, and using their products, communicating with their customer service etc I have CANCELED my account.

On a scale of 1 to 5 this is how I rated them:

Products (Tampons & Panty Liners) – 4
(They do the job and are organic.)

Ease of Order & Adjusting Monthly Order – 1
(This was difficult, confusing and their software is not user friendly. It was pretty frustrating.)

Customer Service – 2.5 
(First of all, I referred many people over to them as per all the emails I received each time it happened. I was supposed to receive credit towards my future orders. After my second order went out and I didn’t receive any compensation, discount or credit of any kind I emailed them to find out why. I was directed around to several different customer service representatives. No one had an answer for me and after over a week and a half of waiting I decided to cancel. At least the canceling was easy.) 

Overall, I am disappointed in this company. They may have a pretty product, but they are also a business and need to take care of some back end business issues. I do NOT recommend ordering from them because of the difficulty of the recurring orders plus the user interface is clunky and needs updating. Also, don’t waste your time in referring others to them because they will not give you any kind of discount like they promise.

I have since signed up with LOLA  The sign up was easy, and the user interface so far has been very easy and user friendly. I can even choose to order every month or every two months, or even skip a month. These were not options with the company above. You can sign up with Lola here, and use the code jfeely1 to get a $5 credit. Also if you order 2 or more boxes your first month you’ll get one for free!

Lola Feminine Care

lola organic tampons feminine care

 

Transformation Tuesday

March 8, 2017

My favorite day of the week! Transformation Tuesday. In our private nutrition page (almost 100k people) I come across daily many amazing stories and transformations from those who have incorporated this nutrition into their lifestyle. I love watching lives change because of this. I’ve been using these products and working with others for two years now and its just as exciting now as it was when I first started. I’ve learned that some people lose really slowly but consistently, others lose faster and get right to their goal in no time. They all do experience a lot more energy, better sleep, mental clarity and so many more things. My favorite change I’ve experienced is the energy…I feel like I could power a few ipads with all the energy I have all day long. And I absolutely notice when I miss my vitamins or shakes. So much amazing fuel for the body. Here are some examples of fat loss transformations from our group that show how amazing this lifestyle is. Some took 4 months, some 6 months some a year. Everyone’s body is different. However, not matter how long it took, their health on the inside changed for the better!

Weight Loss Transformation Isagenix

avoid weight regain with 5 metabolism boosters

Avoid Weight Regain With 5 Metabolism Boosters

March 5, 2017

After you lose weight, your metabolism slows down, making it easier to regain weight. Once you gain the weight back, the harder it is to lose again.

Your experience with weight loss and weight maintenance doesn’t have to be this way. If you know how to employ a few nutritional and lifestyle strategies, you may be able to optimize your metabolism.

But first, let’s briefly discuss the facts regarding metabolism: metabolism is the sum of all the chemical reactions occurring in your body. You can only do so much to drive it toward being more efficient. Changing your metabolism is no small task.

Optimizing your metabolism can help keep your weight off for good once you’ve lost it. Based on the science of food metabolism and energy balance, here are five ways to provide boosts to your metabolism and stop weight regain:

1. Pace Your Protein Intake

Because of its own inherent thermogenic effects, protein can increase your metabolism with every meal. Consider raising your protein intake and distributing it across meals throughout the day—breakfast, lunch, and dinner. By distributing protein over the course of the day, instead of getting most of your protein intake at dinner time, you’ll support greater muscle retention and growth to power your metabolism.

2. Work Out Daily

Combine resistance, aerobic, and flexibility training over several workouts per week. Try working your way up to five workouts per week with two to three aerobic workouts like running or biking and two to three resistance training sessions. Also, make sure to keep some form of stretching in your routine. Your objective is not solely calories burned, but to also boost your body’s metabolism and response to exercise through recovery and rebuilding.

3. Perform Routine Cleanse Days

A routine Cleanse Day isn’t just about limiting calories. Nutritional cleansing provides your body with a “reset” for your appetite, metabolism, and insulin sensitivity. Cleanse Days could also initiate a type of decluttering and recycling process called “autophagy” in your liver and in your body’s cells. Cleanse Days enable your body and metabolic processes to operate more efficiently.

4. Manage Daily Stress

Your level of stress, both emotional and psychological, can have just as much as an effect on your body and metabolism as sleep deprivation. With hormonal systems out of whack, your metabolism and insulin sensitivity is also affected for the worse. You’re also less likely to exercise, and more likely to eat more, which can throw you off your goals.

5. Sleep Well   

Sleep is critical. Even a single interruption in your normal sleep pattern can have a detrimental effect on both fat metabolism and tissue recovery. It’s why a cup of coffee may be a great way to wake up in the morning, but stay away from it after a certain hour. Plan out your sleep and relaxation periods just as you would your workouts. By sleeping on a consistent schedule, you’ll support the release of important hormones like melatonin and growth hormone that help govern your metabolic rate on a daily basis.

Your energy levels, ability to work out, and weight loss or weight gain all depend on your body’s many metabolic processes. It’s really quite difficult to pin down what an optimal metabolism is, but using the strategies above, science suggests that your body will run more efficiently and you’ll more easily be able to avoid weight regain.

Source: IsagenixHealth

Isagenix health scale weight loss

What Your Scale Is Really Telling You

February 21, 2017

If your goal is weight loss, it can be easy to celebrate when you see the number on the scale fall by a few pounds one day, then worry when the scale jumps by a pound or two the next day. But what do these short-term fluctuations in weight really tell you?

What causes weight to fluctuate?

Short-term fluctuations in weight are normal and generally reflect changes in your body’s level of water. It’s not possible under typical circumstances for your body to gain or lose several pounds of fat over the course of just a few days. Diet, exercise, weather, and your bathroom habits are all factors that can change the level of water in your body and cause the number on the scale to change, too.

For example, eating salty food causes your body to hold on to extra water. Until your body clears out the excess salt and the water that comes with it, your weight will increase by a few pounds. An intense, sweaty workout can cause your weight to decrease by several pounds from the fluids you lose as sweat. Once you are fully rehydrated and your level of body water is restored, your weight will increase again.

Metabolism and Your Scale

Aside from salty foods and sweaty workouts, your metabolism can also influence your body’s water balance and cause day-to-day fluctuations in weight.

Your body’s process of carbohydrate metabolism is one example. As part of normal metabolism, your body stores a small amount of carbohydrate that is used to maintain steady blood sugar levels between meals and to power muscles during exercise. This reserve of stored carbohydrate, called glycogen, attracts and holds extra water. When your body’s glycogen reserves are full, your level of body water will be much higher than when your reserves are depleted.

Both your diet and your exercise habits can lead to changes in the body’s level of stored glycogen. Because normal variations in your body’s glycogen stores affect your level of body water, weight fluctuations are part of normal metabolism.

Weigh the Right Way

While it’s normal for body weight to fluctuate by several pounds over the course of a week or even during a single day, weighing yourself is still a useful method to track your progress. However, stepping on the scale too frequently can make it hard to see long-term changes because of temporary fluctuations in body weight.

Checking your weight less often, once a week or once a month for example, will give you a good idea of your progress while limiting the distracting influence of short-term fluctuations in weight. Also, weighing yourself on the same scale, on same day of the week, and at the same time of day will help you get the most consistent measurement.

Watching the scale drop by a few pounds only to see it rise again by the end of the week can feel discouraging. But when you know what your scale is really telling you, it’s easy to avoid being distracted by short-term weight fluctuations and stay focused on your long-term goals.

Source: IsagenixHealth

diet vs exercise

Diet vs Exercise: 6 Reasons Why Diet Is More Important

February 14, 2017

While many tout exercise and physical exertion as the secret for lasting weight loss, it is actually what you eat and the quality of what you eat – your diet – that is the main driver of permanent weight loss.

I’m not saying don’t exercise, I’m saying that it will not necessarily help you achieve your weight loss goals.

Below are the reasons why diet drives weight loss more than exercise does, and some ways you can benefit from this.

Exercise Alone Is Not the Main Factor in Significant or Quick Weight Loss

Numerous studies have shown that exercise without paying attention to your diet does not result in significant weight loss. This is mainly because most of us consume more calories than we burn when we increase our physical activity – without even realizing it. Whether we consume more snacks or just grab fast, convenient, but not necessarily healthy meals on the go, our subconscious eating habits can easily erase the benefits of even a daily exercise program.

To counteract this, try keeping a food log that details each and every calorie you consume as well as your saturated fat and sugar intake. You will see exactly what you eat and areas where you can improve your diet will be obvious.

Your Appetite Increases When You Exercise

We’ve discussed how regular exercise may cause a subconscious consumption of calories. Research suggests that intense physical exertion actually increases your metabolism and appetite. These studies have verified that those who participate in rigid exercise programs also generally tend to increase their calorie consumption at the same time. Over time, this increased calorie consumption will negate the impact of the results of their physical exercise.

In order to keep this from happening, restrict your calories at the beginning of your weight loss plan so that you can optimize the effects of your workouts. You shouldn’t feel excessively hungry on the 30 Day Program, but feeling some hunger is an inevitable side effect of shedding weight, so a little hunger is to be expected.

Increased Physical Activity Effected Rising Obesity Levels

The percentage of people who exercise increased noticeably in the US between 2001 and 2009. However, a corresponding reduction in obesity did not occur. In fact, obesity rose among adults during this same time period. This demonstrates that exercise alone is not enough to keep you from gaining weight or protect you from the onset of chronic conditions caused by diet.

It may be difficult to overcome this challenge, but it can be done by being mindful of the nutritional values of every snack and meal you consume. Just like logging your calorie consumption, when you are aware of the nutritional value of your meals, you can better regulate the amounts of sugar and saturated fat you consume on a regular basis. This will improve your overall health as well as optimize any workout effects.

Food Is the Fuel for Exercise

The relationship between exercise and food is misunderstood by many. Simply put, food is the fuel source that powers exercise. Without the right amount of calories, nutrients, and energy, your body cannot exercise effectively, and in consequence, you cannot achieve your weight loss goals.

You can benefit from this by making sure that you give your body the right fuel or foods to optimize your energy levels. Lean meats, fruits, and vegetables are all excellent sources of energy and by consuming them you will be better able to lose weight consistently and have enough energy for exercise. It is also important to supplement your diet regimen with high quality protein and super foods. The truth is, we will never get enough nutrients that we need just from the foods we eat. That is where super foods and nutritional balancing comes into play.

Diet and Short-Term Weight Loss

While we have focused initially on the role diet plays in long-term weight loss, it is important to know that diet is also the most important factor in driving quick, short-term weight loss. It is estimated that weight loss consists of 25% exercise and 75% diet. The analysis of over 700 weight loss studies underscores this.

This analysis revealed that the majority of participants achieved short-term results by eating smart and dieting. This is important to keep in mind as you focus initially on reducing excess calories before you begin a cardiovascular exercise program and toning regime.

Weight Loss and the Effectiveness of Exercise

Similarly, it is important to note that the mechanics of weight loss limit the effectiveness of exercising without also changing your diet. The American Dietetic Association verifies this, emphasizing that it is nearly impossible for people who are overweight to create the energy deficit of 500 to 100 calories a day required to lose weight without also reducing their caloric intake and managing their nutrition.

Knowing this fundamental rule will save you time and help you achieve your goals faster. You should also consider this fundamental rule when setting your weight loss goals in the first place. This way, you can reduce your caloric intake responsibly but in such a way that you can not only reduce your weight quickly and also keep it off over time.

Boost Energy Isagenix

7 Ways to Boost Your Energy

February 6, 2017

Everyone would like to feel more energetic during the day.  You naturally go through periods of higher activity which contrasts with times of relaxation.  The problem occurs when more energy and concentration is required than we can give. Follow these great tips to experience more energy in your life.

1) Stay on a regular sleep schedule.  You can’t stay up late during the week-end and suddenly on Monday morning wake up refreshed.  If you do enjoy later nights on Friday and Saturday vow to get to bed early on Sunday to wake up rested.  Stop using all technology 30 min before bed- no cell phone- no lap top- no kindle.

2) In addition to increasing your early morning calorie intake and decreasing your evening calorie intake, you need to incorporate protein. Nearly all cases of mid-morning blahs, afternoon space-outs, and general exhaustion at work—ruling out that you stayed up all night with friends, or a sick child—can be attributed to low blood sugar. If you grab a cup of coffee and a bagel at 7:30AM on your way to work, caffeine and carbohydrates offer a powerful but short-lived energy boost. It’s almost a guarantee that by 10:30AM you’ll either be spacing out at your desk or heading down the hall to raid the vending machine for a quick and equally carbohydrate-laden pick-me-up. This isn’t to say that carbohydrates are bad; you need them to live and for basic brain functioning. A diet comprised mainly of carbohydrates, however, is a recipe for a constant cycle of blood sugar highs, lows, and the accompanying feelings of exhaustion that go with them. If carbohydrates are the kindling of your metabolism, protein is the slow burning old-growth wood that keeps you going. This is the protein I choose to fuel my body in the morning!

3) Take a 15-20 minute power nap.  Power naps can boost your energy, mood, productivity and creativity significantly better than the typical pick-me-up, caffeine. One of the most amazing things about taking a nap is that it doesn’t just make you more productive for a short time, it actually makes you more productive for the rest of the day.

4) Drink more water and liquids.  I know, everyone says to drink more fluids.  But most Americans are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine.  This is very stressful to the kidneys and can cause irritation to the bladder.  Keep a sports bottle filled with your favorite flavored water or just plain and keep it with you at all times.  Set a goal- empty by lunch, refill, empty again by the time work is over. Carry plenty of water in the car too for you and your family.

5) Exercise regularly. Although it may seem contradictory, many leading researchers state that by utilizing stored up energy, you are actually making more of it. One leading researcher from the University of Georgia acknowledges that the last thing tired people want to do is workout.  However, remaining sedentary will also make you remain tired. The best thing to do, he says, is to get up and partake in some sort of physical activity.

6) Stand Up! Spend a few more minutes on your feet every hour and your energy levels will start to soar. A recent University of Sydney study found that the more people swapped sitting for standing during the day, the more their energy levels improved. How to do it? Start thinking about things you usually do sitting that you could do on your feet – like talking on the phone, folding the washing or watching TV.

7) Take regular, daily supplements of the highest quality.  Our food and diets simply do not meet the amounts needed for maximum health.  There is a difference between avoiding nutritional deficiencies and optimum performance. It’s important to fill in the gaps with more nutrient dense nutrition. Besides my protein shake chalk full of vitamins, these are my other go to things that give me high quality nutrition! (Adaptogenic Herbs, Vitamins)

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