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CLEAN UP YOUR DIET

CLEAN UP YOUR DIET

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REGAIN YOUR ENERGY, VITALITY AND FOCUS.

LOOSE WEIGHT IN 8 EASY STEPS

If you are anything like me this past year has done a number on your weight and Mindset. 

I am not an expert, but after doing my research I am finding a few tips and tricks to get myself back on track and thought I’d share them with you.  If you find yourself slipping into old habits and beliefs that no longer serve you, know that you are not alone and building new habits and Mindset is a daily practice. Nobody is perfect so be patient with yourself.   

HERE ARE A FEW TIPS I’M FINDING HELPFUL THAT MIGHT HELP YOU AS WELL…

STEP 1 – EAT BREAKFAST!  DON’T SKIP IT!!!

WHEN YOU SKIP IT, YOUR CHANCES OF OVEREATING LATER IN THE DAY CAN INCREASE UP TO 50%!  IF YOU’RE PRESSED FOR TIME TRY LOW-FAT YOGURT WITH 1/2 BANANA.  FOR ME CHOBANI IS MY GO-TO GREEK YOGURT. https://amzn.to/3xLwOBD

NEED OTHER OPTIONS??? 

EGGS ARE A GREAT PROTEIN SOURCE, THEY’RE ALSO RICH IN B VITAMINES WHICH HELP THE NERVOUS SYSTEM.  I LIKE MINE HARD BOILED OR IN AN OMELETTE WITH AVOCADO OR SPINACH. FOR HARD BOILED EGGS I USE A LITTLE OLIVE OIL, HIMILAYAN SALT AND GARLIC. https://amzn.to/3iltCG6

COFFEE TALK???   I CAN’T LIVE WITHOUT MY MORNING COFFEE. https://amzn.to/2TdRTWa

IF YOU CAN’T TAKE YOUR COFFEE BLACK AND ARE LOOKING FOR A SUGAR SUBSTITUTE, I HAVE A TIP FOR YOU…TRY MONK FRUIT https://amzn.to/3rgBKfl, IT’S A HEALTHY ALTERNATIVE TO SUGAR AND SATISFIES THE SWEET TOOTH.  YAY!!!

IF YOU’RE OVERWHELMED BY THE CHOICES

TRY MONK FRUIT IN THE RAW. https://amzn.to/3rgBKfl

IT’S A ZERO CALORIE SWEETENER.  IT’S KETO FRIENDLY & NON-GMO GLUTEN FREE FOOD AS WELL.  EVERYTHING IN MODERATION OF COURSE.

STEP 2 – SKIP THE CREAMER!  OR SWITCH IT UP! 

IF YOU’RE LIKE ME AND YOU LIKE A LITTLE SOMETHING IN YOUR COFFEE, BUT WITHOUT THE EXTRA CALORIES FROM HALF AND HALF, YOU CAN SWITCH YOUR CREAMER FOR A DAIRY FREE OR KETO CREAMER. 

NOT SURE WHICH ONE TO TRY?  …

VITAL PROTEINS COLLAGEN CREAMER: https://amzn.to/36CnmVg

IT HAS COCONUT, IT WORKS FOR ME BUT YOU CAN FIND ONE WITHOUT IT IF IT’S NOT YOUR THING. THE COLLEGEN IN THE CREAMER CAN ALSO HELP IF YOU’RE LOOKING TO IMPROVE HAIR, SKIN AND NAILS!  YASsssss LADIES, WE’RE ALWAYS TAKING CARE OF OTHERS, LET’S PUT SOME TIME INTO OUR SELF CARE YOU’RE WORTH IT!!!  WHICH LEADS TO MY NEXT SUBSTITUTE DAIRY:   IF YOU’RE LOOKING FOR A DAIRY SUBSTITUTE, I WOULD TRY

SILK UNSWEETEND ALMOND MILK.  YOU WILL STILL GET THE HEALTH BENEFITS OF MILK LIKE CALCIUM AND VITAMINE D AND IT’S LOW IN CALORIES.  IF YOU ARE NOT INTO ALMOND MILK, I WOULD GO WITH AN OAT MILK OR A LOW – FAT UNSWEETENED COCONUT MILK.  YOU CAN USE THESE DAIRY SUBSTITUTES IN YOUR SHAKES AS WELL.

STEP 3 – EAT YOUR VEGGIES!!

I KNOW IT’S HARD BUT YOU MIGHT ACTUALLY LIKE SOME OF THEM. FOR EXAMPLE, I’VE BEEN GOING FOOD SHOPPING FOR MY FATHER, HE’S GOING TO BE 79 AND STILL GOING STRONG SO I’M TAKING A NOTE FROM HIM AND UPPING MY VEGGIE INTAKE.  YOU CAN DO IT TOO!!!  HERE ARE SOME HEALTHY VEGETABLES THAT CAN HELP KEEP YOUR ENERGY UP …

AVOCADOS

A HEALTHY SOURCE OF FAT AND ARE RICH IN VITAMINSB6, C & E. THEY’RE ALSO DAD’S NEW FAVORITE!  THEY CONTAIN POTASSIUM AND FOLATE WHICH IS GREAT FOR WOMEN.  THE FIBER WILL HELP KEEP YOUR BODY FULL LONGER.  BUT SINCE THEY’RE HIGHIN CALORIES, I WOULD LIMIT MY PORTION SIZE. I STARTED USING THEM AS A HEALTHY ALTERNATIVE WHEN BAKING AS WELL. 

I WOULD TRY TO BAKE WITH ALMOND FLOUR.  I FEEL THAT IT’S BETTER FOR MY GUT HEALTH THEN WHEAT FLOUR.  IT’S ALSO IMPORTANT NOT TO DEPRIVE YOURSELF BUT TO USE SUBSTITUTES TO KEEP YOURSELF HAPPY WHILE ON YOUR JOURNEY.  IF YOU’RE CRAVING CHOCOLATE, IT COULD INDICATE THAT YOUR MAGNESIUM LEVELS ARE LOW. TRY DARK CHOCOLATE, 70% DARK OR HIGHER.  IT’S GOOD FOR YOU AND CAN SATISFY YOUR CRAVINGS.  SMALL CHANGES CAN GO A LONG WAY.

BakeGood Almond Flour Blend, Gluten Free, 2lb, 1-to-1 Replacement for All Purpose Flour, Non-GMO, Kosher https://amzn.to/3B50QlX

ANOTHER GOOD SOURCE OF CALCIUM IS SPINACH, IT ALSO HAS MAGNESIUM, POTASSIUM AND FOLATE.  VITAMIN K IN SPINACH IS A HEALTHY WAY TO BALANCE YOUR HORMONE LEVELS, WHICH IS SUPER IMPORTANT FOR WOMEN OVER 40 AND WOMEN WHO SUFFER FROM PERIMENOPAUSE AS WELL.  ADDING THIS ONE VEGETABLE TO YOUR DIET CAN DO WONDERS TO BALANCE YOUR HORMONES AND WILL KEEP YOU SLIM AND STRONG. IF YOU DON’T LIKE THEM COOKED YOU CAN BLEND THEM INTO YOUR SMOOTHIES OR HAVE FRESH SPINACH IN A SALAD.

BELL PEPPERS – ARE ANOTHER GREAT VEGETABLE TO ADD TO YOUR MEALS.  NOW THAT THE WEATHER’S WARMING UP YOU CAN EVEN GRILL THEM WITH CHICKEN OR SAUSAGE.  THROW SOME ZUCCHINI ON THE GRILL!  MAKE A FEW KABOBS FOR YOUR FAMILY…YOU GET THE IDEA.  HAVE A LITTLE FUN WITH YOUR MEAL PREP.  GET YOUR LOVED ONES INVOLVED, HAVE THEM HELP CHOP THE VEGGIES.  SOMETIMES KIDS MODEL PARENTS BEHAVIOR, SO IF THEY SEE YOU TRYING, MAYBE IT’LL INSPIRE THEM TO BE HEALTHIER AS WELL.

IF YOU’RE ON KETO TRY:

STEP 4 – DRINK MORE WATER!  TRY TO AT LEAST GET A BOTTLE OR TWO IN EACH DAY.  IF YOU ARE NOT INTO PLAIN WATER ADD LEMON! 

IT’S A GREAT DETOXIFIER.  MY FATHER IS IN HIS LATE 70S AS HAS BEEN PUTTING LEMON JUICE IN HIS WATER FOR YEARS!  HE SWEARS IT HAS HELPED LOWER HIS BLOOD SUGAR LEVEL AND HELPS KEEP HIS WEIGHT DOWN.  HE HAS TYPE 2 DIABETES AND TAKES PILLS TO CONTROL IT, ALONG WITH HIS DAILY LEMON HABIT.  YOU CAN ALSO TRY TEA…

PERSONALY I’M AN AFTERNOON GREEN TEA GIRL.  DON’T GET ME WRONG, I STILL DRINK MY BOTTLED WATER, BUT IF I NEED A LITTLE PICK ME UP IT’S A MOOD BOOSTER AND IT’S BEEN KNOW TO HELP DECREASE BELLY FAT.  I TRY TO HAVE MORE GREEN TEA AFTER LUNCH WITH LEMON AND A TEASPOON OF HONEY.  CHECK WITH YOUR DR. IF YOU HAVE ANY HEALTH CONDITIONS THAT ARE SENSITIVE TO ACIDIC FOODS LIKE LEMON. 

 AGAVE – IS ALSO A HEALTHY ALTERNATIVE TO HONEY.  I DON’T KNOW ABOUT YOU BUT MY SWEET TOOTH ACTS UP AROUND 3PM WHEN I GET A BIT SLEEPY.  IF YOU DON’T WANT TO GIVE UP SUGAR COMPLETLY I WOULD TRY THESE SUGAR ALTERNATIVES IN MODERATION.

New Health Garden Blue Agave Sweetener Crystals – Organic – Non GMO – Low Glycemic – Kosher – Keto Friendly

(12 oz x 2) https://amzn.to/3iiAyE7

THE KEY IS TO KNOW WHAT WORKS FOR YOU AND YOUR BODY. IF IT DOESN’T FEEL RIGHT, STOP AND TRY SOMETHING DIFFERENT.

IT’S IMPORTANT TO KEEP YOUR ENERGY AND IMMUNE SYSTEM UP IN OUR CURRENT CONDITIONS.  HEALTHY BODY, HEALTHY MINDSET.

STEP 5 – TAKE A HIKE!  LOL, WHAT I MEAN IS, GO FOR A WALK… 

SOUND SIMPLE RIGHT?  WE LIKE SIMPLE!  SOME OF US FIND IT TOUGH TO GET TO A GYM AND FEEL A BIT SAFER NOT WORKING OUT IN CROWDED SPACES.  GETTING SOME FRESH AIR IS ALWAYS BETTER FOR YOUR MINDSET AS WELL.  WHETHER YOU’RE IN THE OFFICE, WORKING FROM HOME OR MAYBE YOU’RE A STAY-AT-HOME MOM, EVERYONE CAN USE A BREAK IN THEIR DAY TO GO FOR A SHORT WALK. IN FACT, I THINK I’LL GO ON ONE AFTER WRITING THIS BLOG.  LOL!

TOO BUSY?  IF YOU’RE STUCK IN THE OFFICE OR AT HOME ON A TIGHT DEADLINE, YOU CAN ALWAYS STAND UP AND WALK AROUND YOUR PLACE JUST TO GET YOUR CIRCULATION GOING. IF YOU TRY TO GET A FEW MINUTES OF MOVEMENT IN EVERY DAY IT WILL LIFT YOUR MOOD, DECREASE YOUR ANXIETY, IMPROVE YOUR POSTURE, YOUR CIRCULATION AND OVER TIME HELP WITH YOUR WEIGHT LOSS WITHOUT OVER STRESSING YOUR BODY. 

NEED A CHALLENGE?  IF YOU’RE NOT INTO WALKING AND NEED A MORE CHALLENGING WORK OUT YOU CAN TRY YOGA. https://bit.ly/3xLPGjW IT’ GOOD FOR THE MIND AS WELL AS THE BODY.  AND IT’S SOMETHING YOU CAN DO AT ANY AGE.  FROM MILD TO THE MORE INTENSE WORKOUTS IF YOU LIKE TO CHALLENGE YOURSELF.  SMALL CHANGES WILL LEAD YOU TO SUCCESS.

NOT SURE WHEN TO WORKOUT?

I’M TRYING EARLY MORNING WORKOUTS.  I TEND TO GET TOO TIRED AT THE END OF THE DAY.  I FIND MYSELF RISING EARLIER AS I GET OLDER.  DO WHAT WORKS FOR YOU WHETHER YOU’RE WALKING, CYCLING OR DOING YOGA, SOMETHING IS BETTER THAN NOTHING.  EVERY BIT HELPS.

WHEN I WORKED IN THE CITY, I WOULD TAKE THE STAIRS INSTEAD OF THE ELEVATOR, THIS WOULD HELP GIVE ME A SENSE OF RELIEF FROM SITTING IN FRONT OF MY COMPUTER MOST OF THE DAY.  AT LUNCHTIME I WOULD GO FOR SHORT WALKS AROUND THE CITY.  FOR THE FIRST HALF OF MY BREAK, I WOULD EAT THEN GO FOR MY WALK FOR THE REST OF MY LUNCH.  IF YOU DON’T HAVE A LOT OF TIME, JUST TAKING A 15 MINUTE WALK CAN HELP CLEAR YOUR HEAD AND YOUR CIRCULATION. Lintelek Fitness Tracker with Heart Rate Monitor, Activity Tracker with Connected GPS, IP67 Waterproof Fitness Watch with Calorie Counter, Pedometer for Men, Women and Gift https://amzn.to/2UfYtMk

I USED TO CALL MY FATHER EVERYDAY AT 1PM.  HE LIVES ALONE AND I FELT LIKE I WAS HELPING HIM FEEL CARED FOR AS I TOOK MY WALK AND GAVE MYSELF A BREAK FROM THE WORKDAY.  YOU CAN CALL YOUR SPOUSE OR CATCH UP WITH FAMILY AND FRIENDS, OR JUST USE THE TIME TO DECOMPRESS FROM THE WORLD & CATCH UP ON SOME ERRANDS.  IT’S OK TO START OFF SMALL, IF YOU CAN START WITH 10-15 MINUTES A DAY IT’S STILL AN IMPROVEMENT. 

STEP 6 – GET SOME REST!  THIS HAS BEEN A TOUGH ONE FOR ME. 

I TEND TO WAKE UP IN THE MIDDLE OF THE NIGHT.  BUT STUDIES SHOW THAT PEOPLE WHO GET ENOUGH REST HAVE A LOWER BMI AND ARE AT LOWER RISK FOR DISEASE AND OBESITY THAN PEOPLE THAT DONT GET ENOUGH SLEEP.

YOUR BODY AND MIND GO THROUGH A LOT IN A DAY AND NEED TO RESET.  THINK OF IT AS A SPRING CLEANING FOR YOUR BODY.  I FIND THAT WHEN I SLEEP BETTER IT CURBS MY HUNGER HORMONE AND PUTS ME IN A HAPPIER MINDSET THROUGHOUT MY DAY. HAS SOMEONE EVER TOLD YOU YOU’VE GOTTEN UP ON THE WRONG SIDE OF THE BED?  LOOSING SLEEP CAN IMPAIR YOUR COGNITIVE FUNCTIONING, IN OTHER WORDS IT CAN MESS WITH YOUR MIND AND MAKE YOU MORE REACTIVE.  GIVE YOURSELF, YOUR FAMILY, FRIENDS AND CO-WORKERS YOUR BEST SELF BY GETTING YOUR REST.   

Chesapeake Bay Candle Scented Candle, Serenity + Calm (Lavender Thyme), Coffee Table: https://amzn.to/2UacVpr

HERE ARE SOME HEALTHY PRE-BEDTIME HABITS:

I’M TRYING BY HAVING CALMING TEA AFTER DINNER.  IF YOU DON’T LIKE CAMMOMILE TEA https://amzn.to/36DsXe3 THERE ARE OTHER TEAS TO HELP CALM YOUR NERVES … AND WE CAN ALL USE A LITTLE CALM IN OUR LIVES THESE DAYS.  

SOME PREFER DANDELION ROOT TEA https://amzn.to/3hFLkVU, WHICH IS GREAT FOR DIGESTION OR HIBISCUS TEA https://amzn.to/3et7d8P, WHICH CAN HELP WITH WEIGHT MANAGEMENT AND DEPRESSION.  ANY HERBAL TEA WILL DO. GO LIGHT ON THE HONEY OR AGAVE AND ADD SOME LEMON TO YOUR TEA, IT’S A GREAT WAY TO DECOMPRESS AT THE END OF THE DAY.  I THINK I’LL MAKE MYSELF A CUP.

STEP 7 –TURN OFF THE TECHNO!

I KNOW IT’S HARD, BUT TRY TO PUT AWAY YOUR DEVICES AFTER 10PM.  THIS WAY YOU’RE NOT FOCUSED ON WHAT EVERYONE ON SOCIAL MEDIA IS DOING, YES, I KNOW YOU’RE CURIOUS, IT’S NATURAL, INSTEAD TURN YOUR ENERGY INWARD AND CALM YOUR MIND BEFORE BEDTIME. 

EXCESSIVE SCREEN TIME CAN BE BAD FOR OUR HEALTH AND THE BLUE LIGHT FROM OUR PHONES CAN BE BAD FOR OUR VISION AS WELL…

TRY PUTTING YOUR PHONES AND GADGETS AWAY EARLIER IN THE NIGHT AND YOU’LL FEEL WELL RESTED IN THE MORNING.  IT WILL IMPROVE AS WELL AS YOUR MOOD AND YOUR MINDSET.

STEP 8 – TRY A SUPPLEMENT

IF YOU NEED A LITTLE HELP GETTING STARTED ON YOUR WEIGHT LOSS YOU CAN TRY A NUTRITIONAL SUPPLEMENT THAT HAS A GOOD REP & REVIEWS.  YOU CAN INCLUDE IT INTO A HEALTHY DIET ALONG WITH MODERATE EXERCISE…

I’M EXCITED ABOUT THIS ONE!  I TEND TO MAKE MYSELF SHAKES WHEN THE WEATHER STARTS TO WARM UP AND MY APPETITE NATURALLY DECREASES.  I’M NOT COMPLAINING, LOL.  I MIGHT BE PRESSED FOR TIME AND WANT TO MAKE MYSELF A SHAKE WITH HEALTHY INGREDIENTS.  HERES AN EXAMPLE OF A WEIGHT LOSS PRODUCT THAT CAN HELP YOU ON YOUR JOURNEY… BUT DON’T FORGET ABOUT THE OTHER TIPS!!!  IT’S A COMBINATION OF EFFORTS THAT WILL HELP YOU ALONG THE WAY.  A GOOD SUPPORT SYSTEM WILL HELP YOU ACHIEVE YOUR GOALS AS WELL.  

GOOD LUCK AND NEVER GIVE UP ON YOUR GOALS!

THE FINAL STEP IN YOUR WEIGHT LOSS JOURNEY…

Okinawa Flat Belly Tonic https://bit.ly/3ilSzl1

What Is the Okinawa Flat Belly Tonic?

The Okinawa Flat Belly Tonic is a new one-of-a-kind weight loss “tonic” supplement. It helps men and women burn fat fast using a simple 20-second Japanese tonic.

This tonic is an easy way to start each morning if you don’t have a lot of time but you still want to have high-quality ingredients to support daily metabolism. They’re allergen Free, and completely safe blends. Since it contains natural herbs, it is not recommended during pregnancy.

CLICK MY LINK FOR MORE INFO: https://bit.ly/3ilSzl1

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