Why Too Much Sugar Is Bad for You

When it comes to sugar we are told it’s bad for us but yet here we are consuming more and more sugar. Today I discuss the nasty side of sugar and why it’s time for you to consider going totally sugar-free or the very least cutting back on your sugar intake.

From marinara sauce to peanut butter, added sugar can be found in even the most unexpected products.

Many people rely on quick, processed foods for meals and snacks. Since these products often contain added sugar, it makes up a large proportion of their daily calorie intake.

In the US, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children (total added sugar intakes).

Dietary guidelines suggest limiting calories from added sugar to less than 10% per day (What Are Added Sugars?).

Experts believe that sugar consumption is a major cause of obesity and many chronic diseases, such as diabetes.


Ways Sugar Can Cause Weight Gain

Too Much Sugar

Rates of obesity are rising worldwide and added sugar, especially from sugar-sweetened beverages, is thought to be one of the main culprits.

Sugar-sweetened drinks like sodas, juices and sweet teas are loaded with fructose, a type of simple sugar.

Consuming fructose increases your hunger and desire for food more than glucose, the main type of sugar found in starchy foods (Differential effects of fructose versus glucose).

Additionally, excessive fructose consumption may cause resistance to leptin, an important hormone that regulates hunger and tells your body to stop eating ( leptin resistance).

In other words, sugary beverages don’t curb your hunger, making it easy to quickly consume a high number of liquid calories. This can lead to weight gain.

Research has consistently shown that people who drink sugary beverages, such as soda and juice, weigh more than people who don’t (Sugar-sweetened beverages and weight gain).

Also, drinking a lot of sugar-sweetened beverages is linked to an increased amount of visceral fat, a kind of deep belly fat associated with conditions like diabetes and heart disease (cardiometabolic risk).

Consuming too much added sugar, especially from sugary beverages, increases your risk of weight gain and can lead to visceral fat accumulation.

May Increase Your Risk of Heart Disease: High-sugar “diets” have been associated with an increased risk of many diseases, including heart disease, the number one cause of death worldwide (Cardiovascular Disease).

Evidence suggests that high-sugar “diets” can lead to obesity, inflammation and high triglyceride, blood sugar, and blood pressure levels — all risk factors for heart disease ( Coronary Heart Disease).

Additionally, consuming too much sugar, especially from sugar-sweetened drinks, has been linked to atherosclerosis, a disease characterized by fatty, artery-clogging deposits ( metabolic syndrome).

A study in over 30,000 people found that those who consumed 17–21% of calories from added sugar had a 38% greater risk of dying from heart disease, compared to those consuming only 8% of calories from added sugar (Added sugar).

Just one 16-ounce (473-ml) can of soda contains 52 grams of sugar, which equates to more than 10% of your daily calorie consumption, based on a 2,000-calorie “diet” (Cocoa Cola).

This means that one sugary drink a day can already put you over the recommended daily limit for added sugar.

Consuming too much-added sugar increases heart disease risk factors such as obesity, high blood pressure, and inflammation. High-sugar “diets” have been linked to an increased risk of dying from heart disease.

Foods with a high glycemic index, such as processed sweets, raise your blood sugar more rapidly than foods with a lower glycemic index.

Sugary foods quickly spike blood sugar and insulin levels, causing increased androgen secretion, oil production, and inflammation, all of which play a role in acne development (acne vulgaris).

Studies have shown that low-glycemic diets are associated with a reduced acne risk, while high-glycemic diets are linked to greater risk (The effect of a high-protein, low glycemic-load diet).

For example, a study in 2,300 teens demonstrated that those who frequently consumed added sugar had a 30% greater risk of developing acne (Acne: prevalence and relationship with dietary habits).

Also, many population studies have shown that rural communities that consume traditional, non-processed foods have almost non-existent rates of acne, compared to more urban, high-income areas (The blemishes of modern society).

These findings coincide with the theory that diets high in processed, sugar-laden foods contribute to the development of acne.

High-sugar diets can increase androgen secretion, oil production, and inflammation, all of which can raise your risk of developing acne.

 Increases Your Risk of Diabetes: The worldwide prevalence of diabetes has more than doubled over the past 30 years (National, regional, and global trends in fasting plasma glucose and diabetes ).

Though there are many reasons for this, there is a clear link between excessive sugar consumption and diabetes risk.

Obesity, which is often caused by consuming too much sugar, is considered the strongest risk factor for diabetes (Risk Factors Contributing to Type 2 Diabetes).

What’s more, prolonged high-sugar consumption drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels.

Insulin resistance causes blood sugar levels to rise and strongly increases your risk of diabetes.

A population study comprising over 175 countries found that the risk of developing diabetes grew by 1.1% for every 150 calories of sugar, or about one can of soda, consumed per day (The Relationship of Sugar to Population-Level Diabetes).

Other studies have also shown that people who drink sugar-sweetened beverages, including fruit juice, are more likely to develop diabetes (Intake of Fruit Juice and Incidence of Type 2 DiabetesAssociation between sugar-sweetened beverages and type 2 diabetes).

A high-sugar “diet” may lead to obesity and insulin resistance, both of which are risk factors for diabetes.

First, a “diet” rich in sugary foods and beverages can lead to obesity, which significantly raises your risk of cancer (Obesity as a Major Risk Factor for Cancer).

Furthermore, “diets” high in sugar increase inflammation in your body and may cause insulin resistance, both of which increase cancer risk (The Links Between Insulin Resistance, Diabetes, and Cancer).

A study in over 430,000 people found that added sugar consumption was positively associated with an increased risk of esophageal cancer, pleural cancer, and cancer of the small intestine (Sugars in diet and risk of cancer).

Another study showed that women who consumed sweet buns and cookies more than three times per week were 1.42 times more likely to develop endometrial cancer than women who consumed these foods less than 0.5 times per week (Sucrose, high-sugar foods, and risk of endometrial cancer).

Research on the link between added sugar intake and cancer is ongoing, and more studies are needed to fully understand this complex relationship.

Too much sugar can lead to obesity, insulin resistance, and inflammation, all of which are risk factors for cancer.

Consuming a lot of processed foods, including high-sugar products such as cakes and sugary drinks, has been associated with a higher risk of depression (Sweetened beverages, coffee, and tea and depressionDietary pattern and depressive symptoms).

Researchers believe that blood sugar swings, neurotransmitter dysregulation and inflammation may all be reasons for sugar’s detrimental impact on mental health (Long-term inflammation increases risk).

A study following 8,000 people for 22 years showed that men who consumed 67 grams or more of sugar per day were 23% more likely to develop depression than men who ate less than 40 grams per day (Sugar intake from sweet food and beverages, common mental disorder).

Another study in over 69,000 women demonstrated that those with the highest intakes of added sugars had a significantly greater risk of depression, compared to those with the lowest intakes (High glycemic index diet as a risk factor for depression).

A “diet” rich in added sugar and processed foods may increase depression risk in both men and women.

 

 May Accelerate the Skin Aging Process: Wrinkles are a natural sign of aging. They appear eventually, regardless of your health.

However, poor food choices can worsen wrinkles and speed the skin aging process.

Advanced glycation end products (AGEs) are compounds formed by reactions between sugar and protein in your body. They are suspected to play a key role in skin aging (Advanced glycation).

Consuming a “diet” high in refined carbs and sugar leads to the production of AGEs, which may cause your skin to age prematurely (The rapid increase in metabolic diseases).

AGEs damage collagen and elastin, which are proteins that help the skin stretch and keep its youthful appearance.

When collagen and elastin become damaged, the skin loses its firmness and begins to sag.

In one study, women who consumed more carbs, including added sugars, had a more wrinkled appearance than women on a high-protein, lower-carb diet (Dietary nutrient intakes and skin-aging appearance among middle-aged women).

The researchers concluded that a lower intake of carbs was associated with better skin-aging appearance (Dietary nutrient intakes and skin-aging).

Sugary foods can increase the production of AGEs, which can accelerate skin aging and wrinkle formation.

 

 Can Increase Cellular Aging: Telomeres are structures found at the end of chromosomes, which are molecules that hold part or all of your genetic information.

Telomeres act as protective caps, preventing chromosomes from deteriorating or fusing together.

As you grow older, telomeres naturally shorten, which causes cells to age and malfunction (Nutrition and lifestyle in healthy aging).

Although the shortening of telomeres is a normal part of aging, unhealthy lifestyle choices can speed up the process.

Consuming high amounts of sugar has been shown to accelerate telomere shortening, which increases cellular aging (Effects of nutritional components on aging).

A study in 5,309 adults showed that regularly drinking sugar-sweetened beverages was associated with shorter telomere length and premature cellular aging ( Associations Between Sugar-Sweetened Beverage Consumption ).

In fact, each daily 20-ounce (591-ml) serving of sugar-sweetened soda equated to 4.6 additional years of aging, independent of other variables (Soda and Cell Aging).

Eating too much sugar can accelerate the shortening of telomeres, which increases cellular aging.

 

 Drains Your Energy: Foods high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy.

However, this rise in energy levels is fleeting.

Products that are loaded with sugar but lacking in protein, fiber or fat lead to a brief energy boost that’s quickly followed by a sharp drop in blood sugar, often referred to as a crash (A high sugar, low fiber meal leads to higher leptin).

Having constant blood sugar swings can lead to major fluctuations in energy levels (Effects of high sugar and high fiber meals ).

To avoid this energy-draining cycle, choose carb sources that are low in added sugar and rich in fiber.

Pairing carbs with protein or fat is another great way to keep your blood sugar and energy levels stable.

For example, eating an apple along with a small handful of almonds is an excellent snack for prolonged, consistent energy levels.

High-sugar foods can negatively impact your energy levels by causing a spike in blood sugar followed by a crash.

 Can Lead to Fatty Liver: A high intake of fructose has been consistently linked to an increased risk of fatty liver.

Unlike glucose and other types of sugar, which are taken up by many cells throughout the body, fructose is almost exclusively broken down by the liver.

In the liver, fructose is converted into energy or stored as glycogen.

However, the liver can only store so much glycogen before excess amounts are turned into fat.

Large amounts of added sugar in the form of fructose overload your liver, leading to non-alcoholic fatty liver disease (NAFLD), a condition characterized by excessive fat buildup in the liver (fatty liver disease).

A study in over 5,900 adults showed that people who drank sugar-sweetened beverages daily had a 56% higher risk of developing NAFLD, compared to people who did not (39).

Eating too much sugar may lead to NAFLD, a condition in which excessive fat builds up in the liver.


Other Health Risks

Aside from the risks listed above, sugar can harm your body in countless other ways.


Research shows that too much added sugar can:

Research on the impact of added sugar on health is ongoing, and new discoveries are constantly being made.

Consuming too much sugar may worsen cognitive decline, increase gout risk, harm your kidneys and cause cavities.


How to Reduce Your Sugar Intake

Excessive added sugar has many negative health effects.

Although consuming small amounts now and then is perfectly healthy, you should try to cut back on sugar whenever possible.

Fortunately, simply focusing on eating whole, unprocessed foods automatically decreases the amount of sugar in your diet.


Here are some tips on how to reduce your intake of added sugars:

  • Swap sodas, energy drinks, juices and sweetened teas for water or unsweetened seltzer.
  • Drink your coffee black or use Stevia for a zero-calorie, natural sweetener.
  • Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt.
  • Consume whole fruits instead of sugar-sweetened fruit smoothies.
  • Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate chips.
  • Use olive oil and vinegar in place of sweet salad dressings like honey mustard.
  • Choose marinades, nut butters, ketchup and marinara sauce with zero added sugars.
  • Look for cereals, granolas and granola bars with under 4 grams of sugar per serving.
  • Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh berries, or an omelet made with fresh greens.
  • Instead of jelly, slice fresh bananas onto your peanut butter sandwich.
  • Use natural nut butters in place of sweet spreads like Nutella.
  • Avoid alcoholic beverages that are sweetened with soda, juice, honey, sugar or agave.
  • Shop the perimeter of the grocery store, focusing on fresh, whole ingredients.

In addition, keeping a food diary is an excellent way of becoming more aware of the main sources of sugar in your diet.

The best way to limit your added sugar intake is to prepare your own healthy meals at home and avoid buying foods and drinks that are high in added sugar.

Focusing on preparing healthy meals and limiting your intake of foods that contain added sweeteners can help you cut back on the amount of sugar in your “diet”.

Eating too much added sugar can have many negative health effects.

An excess of sweetened foods and beverages can lead to weight gain, blood sugar problems and an increased risk of heart disease, among other dangerous conditions.

For these reasons, added sugar should be kept to a minimum whenever possible, which is easy when you follow a healthy “diet” based on whole foods.

If you need to cut added sugar from your “diet”, try some of the small changes listed above.

Before you know it, your sugar habit will be a thing of the past.


 Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 


Worst Things About Chocolate

Sorry, but filling your sweetie up with gross additives and tons of nutrient-deficient calories doesn’t sound so sexy to me does it sound sexy to you? Although it’s true that dark chocolate is full of anti-inflammatory antioxidants and has been shown to provide mental and cardiovascular benefits, these bonuses don’t extend to the low-quality candies you mindlessly pick up in a drugstore on your way home from work.

It may appear like a well-intentioned gesture, but your loved one isn’t going to be happy with you once they read these nasty facts about certain Valentine’s Day candies. My vote that you stick to the flowers, spa treatments, and homemade cards instead.

Most of It Is Made With Alkalized, or “Dutch,” Chocolate

cocoa spice

Cocoa powder is naturally acidic, and this can be a major flavor turnoff for many people’s palates. Thus, most American candy manufacturers process their cocoa with alkali, a process known as alkalizing or “Dutch processing” the chocolate. This results in a more mild-tasting, neutral cocoa. There’s just one problem: this technique significantly reduces levels of the main antioxidant that lends its anti-inflammatory properties to chocolate. And when we say significantly, I’m talking a nearly 90 percent decrease in these flavanols, according to a study published in the Journal of Agricultural and Food Chemistry. So don’t try to justify another piece by referencing chocolate’s known benefits.


Sorry, but Chocolate Is Probably Not an Aphrodisiac

couple in bed sad

Unless you’re eating super dark chocolate, which may help turn you on, don’t rely on that box of wax-coated chocolates to be a libido-booster. Most factory-made chocolates are low in the antioxidants that can increase your energy and sexual desire, and chocolate isn’t the magical aphrodisiac we think it is. In fact, according to a 2006 study published in The Journal of Sexual Medicine, when adjusted for age, women who reported high chocolate consumption had similar levels of sexual desire and satisfaction than those who reported low chocolate consumption.


White Chocolate Is Barely Even Chocolate

various chocolates

White chocolate is a little like white, refined flour: they’re both over processed and devoid of nutrients. The only “chocolate” part of white chocolate is cocoa butter (the rest of the treat is milk solids, milk fat, and a sweetener), and even that ingredient typically loses any traces of antioxidant properties during a “deodorizing” step. Without the dark cocoa solids, white chocolate doesn’t contain any antioxidant flavanols or gut-healthy prebiotics, which help reduce inflammation and fight weight gain. It also lacks the ability to stimulate the euphoria-inducing chemicals that real chocolate does, including serotonin.


Chocolate Triggers Loss of Consumption Control

godiva chocolate heart valentines box

Don’t worry, you’re not alone in feeling out of control when gifted a chocolate box. It’s a combination of construction and the nature of chocolate itself. First, the variety of flavors entices you to try each one and eat more than you had planned. Second, the combination of sugar and cocoa in chocolate make it hard to stop yourself from going back for seconds. According to a 2011 Drexel University study, this dynamic duo is extremely addictive, and just tasting chocolate can trigger feelings of euphoria, just like addictive drugs can. As a result, you may feel a loss of control when gifted with a box. Even if a food is considered healthy, portion control is still key.


You May Get a Stomachache

woman holding stomach

You didn’t plan for this to happen, but as we just explained, it’s almost too easy to overeat those creamy chocolates. Whether it’s because they’re bite-size, downright delicious, or we get caught up in the holiday-esque moment of Valentine’s Day, many of us can miss certain satiety cues that we’ve eaten enough. As a result, you could suffer from the post-overindulgence stomach ache of pain, gas, and indigestion.


You Might Experience Acid Reflux if You Eat Too Much

man holding chest in pain

It’s unfortunate but true. Chocolate is one of a group of foods that causes your lower esophageal sphincter (a muscle that normally works to keep the acid down in the stomach) to relax. As a result, it causes the acidic stomach contents to travel back upwards and gives you a burning sensation in your chest, aka heartburn. It’s all thanks to two compounds in chocolate, caffeine, and theobromine, which weaken your lower esophageal sphincter. Something tells me having chest pains wasn’t on your checklist of sexy V-day activities.


You’re Eating More Sugar Than Chocolate

sugar spoon

After looking at all the popular Valentine’s Day candy sold in drug stores, we found that the average serving size of chocolate contains over 21 grams of sugar. Although serving sizes range from one piece to three, when I took a look at nutritional information per gram of candy, most pieces of chocolate were made up of more than 50 percent sugar. In other words, you’re eating more sugar than you are chocolate. That’s not so sweet if you ask us.


High-Sugar Chocolates Can Harm Your Immunity

sugar sick valentines

Since chocolate is so bitter, manufacturers love adding sugar to it. But sometimes, they go a bit overboard. Consider this: If you eat just 10 pieces of Ghirardelli’s Dark & Strawberry squares (three times the recommended serving size, but hey, it could happen), you’ll be consuming just shy of 100 grams of sugar. It sounds extreme, but a 2015 study found that consuming this amount of sugar could drastically decrease the number of white blood cells (your immune system’s first responders) in your body. Even if you don’t eat a whopping 100 grams in a single sitting, just eating the three squares will set you back 29 grams of sugar or 58 percent of your recommended daily intake of added sugars per day. Too much of the sweet stuff can lead to issues that range from dental cavities to insulin resistance and metabolic disease.


You’ll Consume a Lot of Calories

woman eating chocolate bar

Thanks to being high in fat and sugar, chocolate is usually very high in calories. And you know the drill: eat more calories than you burn and you can pack on the pounds. That being said, one day of indulgence isn’t likely to break your clean-eating streak.


You May Be Consuming a Carcinogen

palm fruit oil

Palm oil, a vegetable oil that contains mostly saturated fats but also polyunsaturated fats, comes from the palm fruit. Although a well-researched 2015 review published in the journal World Journal of Cardiology found that palm oil can be consumed as part of a healthy, balanced diet without concern of its limited effects on cholesterol levels, a different conclusion was reached by the European Food Safety Authority (EFSA, similar to the U.S.’s FDA). In May 2016 and after reviewing a study published in the world-renowned journal Nature earlier that year, the organization claimed that palm oil “generated more of a potentially carcinogenic contaminant [palmitic acid] than other vegetable oils when refined at temperatures above 200 degrees Celsius.” The EFSA did not recommend consumers to stop eating it—yet—and are now looking into the potential risks.


Or a Banned Substance

chocolate candies

A few V-day heart-shaped boxes (like those from Russel Stover and Elmer) still list partially hydrogenated oil (PHO) among their long list of artificially-manipulated ingredients. In this case, you can see the heart-shaped box as a sign that you should watch your heart health. PHO is a type of man-made trans fat that the FDA has banned from being used in our food beginning in 2018.


You’re Not Eating Quality

hershey chocolate valentines day triple

If your standards are high for your partner, you should at least maintain those high standards for the candy you’re about to gift him or her. Candies like York Peppermint Patty Hearts and Hershey’s XOXO bars contain an ingredient called PGPR in their bite-size candy bars. Instead of using high-quality cocoa butter as a fat and emulsifier, lower-grade candy bars use PGPR (Polyglycerol polyricinoleate): a yellowish, viscous liquid of fatty acids. It’s cheaper to manufacture the candy with this ingredient than to use the real stuff, so the quality gets sacrificed for quantity in this situation. 


You Could Be Eating Insects or Mouse Poop and Hair

mouse eating

Excuse my language, but yes, the FDA actually allows mouse poop in your food—although, they do use a pretty scientific term for it, “mammalian excreta.” According to their guidelines, trace amounts of the brown stuff, up to 10 mg per pound, can be found in cocoa beans. At least you can take solace in knowing there are over 450,000 milligrams in a pound, so that’s a very small fraction. Additionally, you’re only allowed a single rodent hair per 100 grams. That’s comforting—I guess. Want to be grossed out even more? The FDA has a pretty lax upper limit on insect pieces: 60 insect pieces per 100 grams of chocolate. Apparently, an average chocolate bar contains 8 insect parts. Yuck. Part of this gross fact makes sense, though, since cocoa beans are harvested and then fermented on-site outside in large wooden vats.


Your Sugar-Free Chocolate Can Be a Laxative

bathroom stall

Think you’re safe having just one more of those sugar-free chocolates? Think again. Because chocolate is already high in calories thanks to the energy-dense cocoa butter or vegetable oils added to emulsify the cacao solids into a creamy bar, many manufacturers opt to include zero-calorie sweeteners like maltitol. When eaten in excess (which can be likely when you think a food is “healthier” for you since it doesn’t have sugar), this sugar alcohol effectively acts as a laxative and can cause stomach pain, excessive internal gas, and flatulence. That just put a damper on your night.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 


Easy Meal Prep For Men

Real Quick: Today’s post is kinda like a meal prepping guide for men that are beginners to meal prepping. Actually the tips I give with some recipes. Keep an eye out for actual recipes coming soon. And as always with recipes and the ingredients that are used if you are allergic, intolerant or sensitive to any of the ingredients mentioned today or in the recipes coming up you can always switch them out for something you can have just make sure you choose a replacement with similar or as close as possible macros that ensure that you stay on track and that you can have it.

Gentlemen here is the easy meal prep that I promised you. I’m not that familiar with meal prepping for men my area of expertise is more women health. If i missed something or I could improve on something please let me know. I am learning more specific men health, fitness and nutrition and I Here is another “lazy” or easy kinda of post. This time I bring you easy meal prep ideas. If you have been with me for a while now I did a series called the best/worst of something.

I’ve been working to put all the best and worst posts into its own separate post so you can reference when you need it. Before the new year, I wanted to start a new series. I didn’t know what to call It in the beginning and I called it lazy keto vs. strict keto. I didn’t like the word lazy because that Implies that I am calling you lazy and I AM NOT calling anyone lazy. So I changed the name to “easy”  which is still not the final name. 

The Idea behind this series is that I give you the easy way out but still with max benefits. Let’s be honest there is really no “easy” way out but I’m giving you quick meal recipes, quick exercises that take less than 30 minutes a day and I give you exercises that you can do throughout the day that you might be doing already but didn’t know.

If you have any ideas that you want to see in this series you can comment on this post or you can reach me at any of the links plus my email that Is all linked at the bottom of every post.

sorry for the SUPER long Intro keep reading for today’s post!


Sandwiches are the lazy man’s lunch staple, but they’re not exactly nutritious (especially not when you throw a measley slice of American cheese on salami and top it off with white bread). What’s more, they don’t really fill you up, so it’s not uncommon for you to pick your fast food poison and go to town shortly after. So tell us: Why do you even bother going to the gym again?

You may loathe the idea of meal prepping, but packing a lunch for work doesn’t have to be time-consuming—and it doesn’t mean you have to eat the same thing every day. In fact, with less than an hour’s worth of prep this Sunday afternoon (Pro tip: Do it while you’re watching football.), you’ll have everything you need to make five satisfying meals in seconds each morning. Just follow our three-step plan.


Step 1: Grocery Items

Here’s what you’ll need. It seems like a lot, but don’t forget, a box of rice or a bag of frozen veggies will last weeks.

– 1 cup dry rice brown rice
– 1 cup dry whole-wheat penne pasta
– 2 whole-wheat tortillas
– 1 15-oz. can of beans (black, cannelini, or garbanzo)
– 2 oz. almonds (or 1/2 cup)
– Olive oil
– Wine or cider vinegar
-Dijon mustard
– 8 oz. chicken breast
– 8 oz. lean beef, such as sirloin
– 1 cup shredded cheddar cheese
– 1 7-oz. container 2% Greek yogurt
– 1 bag pre-washed spinach
– 1 bag frozen mixed vegetables
– 1 large avocado
– 1 small apple\


Step 2: Sunday prep

  1. Whisk together 2 tbsp dijon, 2 tbsp olive oil, and 4 tbsp vinegar. Add some salt and pepper. Use this mixture to coat both your chicken and your steak, in two separate bowls.
  2. Throw both of your meats on the grill until chicken is fully cooked and steak is at desired doneness. If you don’t have a grill, bake the chicken in a pre-heated 350-degree oven for 30-45 minutes and sear the steak in a skillet, over medium-high heat, until cooked.
  3. After both meats have cooled, chop the chicken into bite-sized pieces and slice the steak. Set them aside.
  4. Cook rice and pasta on the stovetop. While they cook, drain and rinse your beans and prepare your chicken salad by mixing 2 tbsp yogurt, 1 tbsp mustard, salt, and pepper in a small bowl. Chop the apple into bite-sized pieces. Combine half of your chicken, the apple, and half of your almonds in the yogurt mixture.
  5. Cover chicken salad, along with your rice, pasta, and beans, and store everything in the refrigerator. Take the remaining yogurt and mix 2 tsp each olive oil and vinegar right into the container. Add some salt and pepper and store in the fridge for later in the week.
  6.  Lastly, defrost your frozen veggies. Measure about 3 cups into a microwave-safe bowl, cover with a paper towel and cook on high 5 minutes. Place defrosted veggies alongside the other ingredients in the fridge.

Step 3: Lunch assembly

Give yourself an extra couple of minutes each morning to toss toss together these healthy lunch ideas—and their super-simple instructions


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

Warning Signs That You Might Need To Change Your “Diet”

When you’ve eaten way too much ice cream and get a stomachache immediately after, it’s pretty obvious what you’re eating had an effect on your body.

But sometimes, the body communicates in more subtle ways telling us that our bodies aren’t loving what we’re eating. INSIDER spoke with several medical professionals and nutritional experts to determine what signs your body may be giving you to change up your diet.

 Weight gain isn’t the only indicator of an unhealthy “Diet”. Our “Diet” has a much bigger influence on your body than you may think. Obviously, what you eat affects your waistline, but it also makes or breaks almost every aspect of your body as well. What you decide to add to your diet has an impact on everything: your productivity, memory, even your skin clarity.

 


 Your Skin Is Dry

Your skin is dry.

A lack of water could explain your dry skin problems, according to Dr. Shah. Water is an essential part of the body and, in the midst of a busy day, many people forget to drink enough of it, he added.

Your skin depends on adequate water intake in order to maintain its health and elasticity, and for many, inadequate water leads to dry skin, he explained. If you find that your skin appears dry, keep track of your water intake throughout that day and make sure you drink enough.


You Constantly Have To Pee

You constantly have to pee.

A classic sign of a diet that is high in sugar is frequent urination, according to Ghazarians. This is due to the effect the high glucose levels in the blood have on your kidneys, which remove extra water from your blood to produce urine.

If there is too much glucose in the blood, it can damage the blood vessels in the kidneys making the filtering process less efficient and causing you to pee more.


You’re feeling anxious

You're feeling anxious.

Another issue that can arise from improper nutrition is anxiety. This is usually the result of too much caffeine, but a B12 or magnesium deficiency could also be the culprit.

This is often common among those following a plant-based “diet” and not getting enough proteins and amino acids in their “diet” along with B12 to make up for the nutrients they are missing from eggs, honey and meat,.

Of course, anxiety affects everyone differently, so it’s best to talk to your doctor or a mental health professional first.


You’re Gassy All the Time

Woman holding stomach cramps digestive problemsConstant bloat is a major indicator of a bad diet. If you notice that you’re constantly bloated and gassy after drinking milk or eating cheese, you might be lactose intolerant. Many people have a mild intolerance to dairy and don’t even realize it, so make sure you’re reading the signs your body is sending you.


You’re Constipated

Weight gain
Having some trouble on the toilet? Constipation and other irregular bowel movements are a big indicator of something being wrong in your “Diet”. If you’re having constipation issues, you probably don’t have enough fiber in your “Diet”. Fiber regulates your digestive system and makes everything run smoothly, so it’s important to keep have a balanced “Diet” with tons of fiber. Foods like beans, oats, and whole grains are great sources of fiber.


You’re Always Hungry

Hungry woman looking for food in fridge
You keep telling yourself that you’re ready to go on a diet, but by the end of the day you crack and eat a whole bag of chips and a pint of ice cream. Although your willpower does have something to do with this, your diet may also be the root of the problem. Binging is your body’s way of responding to not getting the nutrients that you need—it’s a biochemical response and signal from your brain that you’re not giving it what it needs.


You’re Cutting Out Food GroupsA healthy diet should never cut out whole food groups, unless for medical reasons (like lactose intolerance or celiac disease). Each food group is essential for providing all of the vitamins and minerals you need to stay healthy and fit. That doesn’t necessarily mean if you are vegetarian or vegan that you have to start eating meat products, but make sure you get your essential nutrients from elsewhere that fits into your “Diet” (beans are a great source of protein for veggie lovers!).


You’re Fatigued

If you’re constantly tired, your “Diet” may be causing your sluggishness. Harvard University noted that a bad “Diet” can lead to a feeling of tiredness all of the time due to lack of vital nutrients to get you through the day. Make sure your “Diet” incorporates all of your essential nutrients, like healthy fats, proteins, and complex carbs, to keep fatigue at bay.


You’re Constantly Cold

Woman cold drinking tea
If you need a sweater in the summer, chances are that you’re “Diet” is off-balance. A study published in the Journal of the American College of Nutrition shows that a low-carb diet can have a negative effect on your thyroid, which regulates your body temperature—a slow thyroid will make you constantly feel chilly Instead of ditching all carbs, make sure you’re eating complex ones that come from whole grain bread, pasta, and other baked goods.


You’re Breaking Out

Woman with problem skin
Acne and wrinkles are two major indicators of an unbalanced “Diet”. A review published in the journal Dermato-Endocrinology found that a diet lacking in vitamin A can impact your skin. Vitamin A plays a crucial role in regulating retinoid production, and a deficiency in this crucial nutrient could also lead to dry hair and brittle nails. Consume foods such as sweet potatoes, carrots, and winter squashes to make sure you’re getting your daily intake of vitamin A.


You’re Depressed

Tired man in bed
If you’ve been feeling down, what you consume on a daily basis may be the reason. The Indian Journal of Psychiatry found that a deficiency in vitamins, minerals, and/or Omega-3 fatty acids can actually lead to depression and other mental illnesses. They also noted that taking nutritional supplements containing folate and vitamin B12 helped patients boost their mood and combat their mental illnesses.


You Can’t Remember Anything

Man holding his head
Even your memory is affected by the things you eat. According to a study by Annals of Neurology, women who consume more saturated fats scored lower on memory and thinking tests in comparison to those who avoided these fats. Keep your memory sharp as a knife by ditching the fast food burgers and fries and going for something low in saturated fat, like a salad or whole wheat avocado toast.


You’re Always Sick

Woman sick cold
What you eat influences your immune system. If you’re on a low-protein diet, you may be compromising your health. According to a study conducted by the University of Pennsylvania School of Medicine’s Department of Surgery, protein helps strengthen your immune system; when you have a lack of the essential nutrient in your diet, your immune system weakens and makes you more prone to illness. To keep your body healthy and away from viruses and bacteria, make sure you’re eating protein-packed foods like lean meats, beans, and dark leafy greens.


You Have No Energy

Tired woman with laptopIf it takes too much effort just to get ready for the day, your diet is probably lacking in iron. One of iron’s many duties is to help boost energy levels by transporting oxygen throughout the body. But when you’re not ingesting enough iron, your body isn’t making enough of those essential red blood cells that transport oxygen and keep you energized for the day. One of the biggest symptoms of anemia (when your blood is low in iron) is low energy levels and sluggishness, according to the Cleveland Clinic Center for Continuing Education. If you have anemia, take iron supplements and incorporate some of The Best Iron Rich Foods into your “Diet” to pump up oxygen flow and energy into your body.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

How To Get Back On Track After You’ve Broken Your New Year’s Resolutions

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 


So January 1 is (here), and you started the year off with a clean slate—a fresh perspective to set and tackle your goals, and make 2018 your best year yet. But a few weeks went by and you found your motivation waning and yourself sliding back into your old habits. After all, willpower can only get you so far in achieving your goals.

When the excitement wears off is where the real work sets in. If you promised yourself you’d get back in the gym, finally lose those 20 pounds, get more sleep, or drink more water, here’s how to make sure you stay on track, even if you’ve veered off in the last several weeks.

Set Specific Goals Rather Than Broad Ones

woman thinking

Keeping your goals focused can help keep you focused on your goals, too. Knowing exactly why you want to achieve your goals is the first step to crushing them. “Identify your why and really go into detail, Not like, I want better health. I don’t know what that means. Maybe it’s, I want to keep up with my two dogs or not get tired when I walk.  Post it everywhere and emotionally connect to it. Because let’s be honest: Pizza is going to taste better than chicken any day of the week.


Overcome Your Weight Loss Plateau

Woman tying shoes

The key to losing weight is to exercise intelligently and to truly challenge your body every time you hit the gym. If you do the same workout all the time, you won’t make progress,” says Dan Roberts, celebrity trainer and creator of Methodology X. Once you switch up your workouts and challenge yourself, such as by adding a HIIT routine or using heavier dumbbells, you’ll drop the pounds faster and continue losing weight.


Finally, Enjoy Cardio

treadmill intervals

There’s a reason the treadmill is also known as the “dreadmill”—the seemingly endless run is definitely not something we’d consider fun. Amp up your workout without spending an extra minute on the dreaded machine with one simple trick: All it takes to torch 15 percent more calories on the treadmill is a little incline. The stronger adrenaline boost and higher calorie burn is a great way to get you back on the cardio track sooner than you thought!


Log More Shut-Eye Hours

woman sleeping

According to the National Sleep Foundation, adults need seven to nine hours of sleep a night to function properly. Inadequate shut-eye hours can lead to a decrease in leptin levels, which, in turn, increases your appetite and derails your weight loss efforts. Motivate yourself to get to sleep earlier by changing your environment. If you have trouble sleeping, don’t force it. Get green sheets, as the color provides the best relaxation benefits for sleep. Tart cherry juice contains natural melatonin, and wearing socks to bed keeps body temperature regulated to help you fall asleep faster. I also suggest taking a detox from electronics right before bed since the blue light delays your melatonin production.


Stop Drinking Your Calories

girl sipping soda

Cut out sugary drinks, soda, juices, and especially alcohol. These drinks cause weight gain, bloat, and pack on extra pounds. By simply substituting caloric drinks for water, you can see immediate changes and lose weight over time. If you find water boring, jazz it up with some sliced lemon, lime, oranges, mint or cucumber.


Sign Up At A Gym

hotel gym

Did You Know?: 12% percent of all gym goers sign up in January and it takes 24 weeks for most members to quit, according to the Fitness Industry Association, Whether it’s because the gym is too far or usually too crowded, you can beat the statistics with a few simple tricks. Shop for a gym like you’re shopping for a car. Ask for a free trial and make sure the people at front desk are happy and enthusiastic enough to attract you in. If you’re making the investment to join a gym, you should let it keep you there. Also, ask for free personal training sessions and talk to members to find out what they like about each spot,


Go To The Gym More Often

assortment of gym accessories

If you’re already a member of your local gym, you might set goals to frequent it more often come the new year. To increase your chances of actually sticking to your goals, why not try adopting effective rituals, such as packing a gym bag the night before and placing your sneakers on the side of your bed. Having your workout gear in plain sight and ready to grab and go will make it much easier to pursue your goals.


Drink More Water

drinking water at gym

If you want to stick to something, you have to make it as simple as possible. Complexity is the enemy of execution. Tell yourself, Today I will drink a cup of water before dinner.’Starting small and set a simple goal will make it easier to accomplish.


Sculpt A Six-Pack

woman abs workout

It’s not a myth—abs are definitely made in the kitchen. Protein- and healthy fat-rich foods like lean fish, eggs, beans, and leafy greens into your “diet” will help keep you full while revealing those abs! Replace refined carbs and processed foods in your pantry with these staples to ensure you incorporate them into your “diet”.


Stay Motivated to Work Out

happy woman outside

Before breaking a sweat, take a moment of gratitude for your health. Doing so completely changes the energy of your workouts and can inspire you to push yourself harder.


Clean Up Your Diet

woman buying produce

Diets don’t work, but behavioral change does. When you want to create a meal plan that works, stick to addition rather than deprivation. If (thefood)goes bad, that means it’s good for you. When you go shopping, avoid the bulls-eyed zone, as it is eye level with shoppers. This is where leading brands place items that can run up your food bill. Instead, save money and look up and down for local- and smaller-named brands, which will help the savvy shopper stay within budget.


Cook More Meals At Home

older couple cooking

There Is Good News: cooking a nutritious meal at home doesn’t require hours of slaving away in the kitchen! Even if you have less than a half hour to spare, you can still sit down to a healthy lunch and dinner. The key is to stock up on healthy and nutritious foods that are easily thrown together.  It starts with a store-bought rotisserie chicken, which saves loads of time, and it’s made up of any odds and ends you may have in the fridge.


Unplug and De-stress

yoga man

Vow to “unplug from technology for an hour a day and spend that time reading a real book (yes, they still exist), doing yoga, taking a walk, meditating—whatever relaxes you and makes you happy! The constant attention-grabbing chirping that our phones, tablets, and computers make has an impact on our stress levels, sleep, and perspective. And since stress and sleep both plays a role in health and weight loss, powering down can help you stay trim, too.


Eat More Veggies

gardening vegetables

We all know that vegetables are packed with fiber and essential vitamins and nutrients, but most of us still don’t get enough of the stuff on a daily basis. In fact, according to Health Day, only one in ten Americans eat the daily recommended amount of veggies.


Cut Down On Added Sugars

reading food label grocery store

The sweet stuff has a stealthy way of sneaking into the most healthy-sounding foods (think of: granola and whole-grain bread). So if your sweet tooth kicks in, cutting back on desserts like cookies and ice cream may not be enough. Make sure to actively scan nutrition labels of foods that don’t even taste sweet. Sugar is hiding everywhere—even bacon has sugar in it!  You’ll be able to eat all your favorite foods and strip away unnecessary sugars—losing weight at a rate of up to one pound per day, while still enjoying the sweeter things in life.


Reach Your Step Goal

couple walking dog in nature

If we can sit less and walk more, it’s possible to make great physical improvements. Thankfully, there are so many ways to move more throughout the day: Take the stairs, park your car farther away from your destination, get a standing desk or walk around while you talk on the phone. Get an activity tracker and aim for 10,000 steps each day.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

How To Perfectly Crack An Egg

As the title suggests today’s post is all about how to crack that perfect egg every time. If you missed yesterday’s post you can click here.

If you are looking for a way to contact me you can always contact me on here through a comment or you can always reach me at any of the links that I linked in the “Where You Can Follow Me” section.

I think too many people fall victim to eating bits and pieces of crushed eggshell after incorrectly cracking an egg into a bowl of batter or atop a greased skillet. It definitely puts a damper on that breakfast or brunch staple you wanted, right? Put an end to noshing on eggshell residue and start cracking eggs like a pro with this step-by-step guide to a truly flawless technique.

How to crack an egg:

Get a small bowl and one egg.

  1. Hold the egg in your dominant hand, focusing on the thumb, index and middle finger.
  2. Carefully, but with controlled force, crack the egg on a flat surface (like your countertop) enough to break the shell.
  3. Over the small bowl, gently push into the crack made and release the egg.
  4. If you happen to get any shell, use one of the cracked half egg shells to scoop it out.
Eggs in a bowl

That doesn’t seem too hard, right? It’s all about having that flat surface.

Where Should You Aim When You’re Cracking An Egg?

Don’t forget the other important factor: The point at which to strike the egg is crucial for a clean crack. An egg cracks best around its equator (aka its center). Cracking the egg in the equator (center) exhibits the strong association between an egg’s shape or geometry and its rigidity or—in more technical terms—its mechanical property. 

Striking the egg at its weakest point—which is where the curve is most prominent in the center—will allow for a seamless crack because it’s more brittle there. Also, just one sharp smack is much more effective than several light taps, so get your technique right!

 

Now, it’s time to head off to the kitchen to get cracking! Now that you’re armed with exactly how to crack an egg, the possibilities for breakfast are endless! Just remember: stop cracking your eggs on the side of your bowl, and switch to doing it on a flat surface instead. You’ll break the shell, without ending up with shards in your food, something you and everyone else you’re cooking for will greatly appreciate.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

How To Go Vegetarian

A plant-based “diet” has been linked to better health, disease prevention, and… affordability? Is it really cheaper to be a vegetarian?

Research recently presented at this year’s European Congress on Obesity in Vienna found that vegetarian diets are more affordable than other diets if you buy the food online. On average, it cost about $2.00 less per day to be a vegetarian, according to the research.
The study, led by scientists at the Nestlé Research Center in Switzerland, compared vegetarian, Mediterranean, and U.S. dietary guidelines-based diets. While a vegetarian “diet” is entirely plant-based, the Mediterranean “diet” allows red meat sparingly, and the U.S. dietary guidelines recommend a well-rounded “diet” with lean meats and low-fat or fat-free dairy products.

The nutritional quality scores of all “diets” were similar even though meat and poultry weren’t included in the vegetarian plan. The vegetarian “diet” was significantly more affordable than the Mediterranean diet plan.

Online shopping makes it convenient to buy foods for a nutritious diet that meets government recommendations, but it may be expensive. Even though a vegetarian menu plan may be more affordable than other healthy menu plans, $15.40 per day per person is still expensive.

The United States Department of Agriculture has previously estimated that the daily cost of food for a healthy menu plan can be as little as $6.50 per day.

Cheap and healthy? Going vegetarian or eating a plant-based diet could help many Americans get more of the nutrients they need to be healthy. About 75 percent of Americans don’t get enough fruits, vegetables, or dairy, according to federal guidelines.

Instead, many people get their calories from sugar, saturated fat, and salty foods.


Can You Save Money By Going Vegetarian

Plant-based eating, especially if you eat in-season produce and don’t purchase gourmet foods and supplements, can be quite cost-effective, according to research.

2015 study in the Journal of Hunger & Environmental Nutrition found that a vegetarian diet could save Americans about $750 a year. Studies have found that plant-based “diets” can be cheaper, and this is related to the fact that animal proteins tend to be the most expensive item on the plate. However, don’t expect to save money just because you go on a plant-based “diet”.

Pricy superfoods, protein powders, and exotic fruits and vegetables can add up fast.

Honest Moment: I remember when I first went vegetarian. I went to Whole Foods and Trader Joe’s because I read those were places you go when you have a restricted “diet”. I Real Quick: I have food allergies and a TONS of food sensitivities so that is why I went to whole foods and trader joes. Trader Joe’s food bill wasn’t that bad whole foods however the bill was HIGH and I walked away with 2 bags with trader joes I walked away with 10 bags for less money. The one thing I learned over the years is beans and tofu will become your best friends in the beginning and then as you learn new recipes your grocery bill will go down. Also, I do love me some processed Gluten-Free, vegan junk food and I do buy some processed meats, Frozen Pizza, and a bunch of other pre-packaged meals. 

If you would like to learn more about going vegetarian you can reach me at any of the sites I mentioned below in the section “Where You Can Follow Me”.

To get the most out of your grocery budget, opt for local, seasonal produce and affordable pantry staples like rice and beans. You can also start a garden to save even more.


Food Quality Counts For Optimal Benefits

Eating a vegetarian or primarily plant-based diet has been linked to many health benefits, but the quality of the food matters to attain those health perks.

If you eat a “diet” based on whole plant foods, you gain even more benefits than vegetarian diets filled with highly processed foods.

According to research presented at the Nutrition 2018 meeting in Boston, Massachusetts, the evidence points to the high benefits of following plant-based diets.

In one of the studies presented, people who ate more plant-based proteins than animal proteins had lower risks of developing coronary heart disease.

In another study, participants who ate more plant proteins had less plaque in their arteries, too.

Further research found that vegetarian eaters had a lower body mass index, smaller waist circumference, lower amounts of abdominal fat, decreased cholesterol, and lower blood sugar compared to people in the same demographic group who consumed meat.

According to another study reported at the conference, healthy plant-based choices even reduced mortality by 27 percent and death from cancer by 37 percent, while those who ate high-quality animal foods didn’t have a reduced death risk.

Eating healthy — not just vegetarian

Most people know that eating a vegetarian “diet” requires careful attention to ensure that you’re not just eating anything without meat — for instance, french fries are vegetarian, but they shouldn’t be a regular part of a healthy “diet”.

Research looking at weight changes in 125,000 adults over a 4-year span found that people who ate high-quality plant-based foods — think whole grains, nuts, fruits, and veggies — gained less than those who ate plant-based foods such as sweets and refined grains.

Foods such as crackers, sodas, baked goods, and cheese are technically vegetarian, but those foods are either highly processed or high in fat.

It’s completely possible to fill a plant-based “diet” with low-quality foods — foods that are highly refined, and low in nutrients. A well-rounded plant-based eating regimen includes beans, peas, nuts, soy, whole grains, fruits, and vegetables.

The research pouring in on the health benefits of vegetarian diets is consistent with the body of science which points out that vegetarian “diets” are linked with lower heart disease, type 2 Diabetes, and obesity risk. Because of these benefits, people tend to live longer on vegetarian “diets”.

Going Vegetarian

McKercher is working with more and more clients who want to protect the environment and animals and therefore become vegetarians.

One common misconception is that plant-based food doesn’t taste good. I also hear people complain that vegetarian foods aren’t filling enough.

That’s why you have to cook with plenty of herbs and spices and use protein-rich ingredients. Plant-based eating can be delicious and satisfying if you do it right.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

How To Shed Winter Weight In The Spring

In yesterday’s post, I mentioned how that I would be extending blogmas until December 31st. These posts won’t be holiday related as Christmas has since passed (Yesterday) Happy The Day After Christmas. What I will be doing Is adding some New Year’s related content to help you continue to stay on track and I will slowly be adding more of my normal content over the next week or so.

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

If you have missed #Blogmas all the links are listed in the section titled Blogmas which will be in right under this.

Welcome back for #Blogmas Day 25! Blogmas Is flying right by! To catch up here are the links to the first 22 Days of #Blogmas

Blogmas Days 1-25

*I realized that my #blogmas days had repeated tagged posts and that not every post was linked. I caught the mistake and fixed it. Every link should now be clickable and days 1-18 are now linked. If you are new to #blogmas you can catch up below.

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26


If the thought of coming out from beneath your baggy cold-weather sweaters is making you break out in a cold sweat, relax! You still have plenty of time to lose weight and look your best before sundress season arrives. Spring is actually the best season to find foods that are packed with the weight-loss-super star, fiber. This macronutrient helps fill you up, can clean you out, and makes achieving your weight loss goals a whole lot easier. What’s more, these particular foods are also bursting with micronutrients that help turn off your fat-storage genes, leading to even more rapid, sustainable weight loss.

When you eat foods that are in season, they’re not only more affordable, but they’re also fresher and packed with the highest amount of flavor and nutritional value. We’ve compiled a list of 20 fruits and veggies that are in peak season every spring—they’re all easy to find, too! Since many of them will only be on sale for a few weeks of the season, you better act fast.

So, say goodbye to stews and slow cookers and start blasting away those extra winter pounds with these spring foods. To help you incorporate them into your diet, I’ve also included some bloggers favorite recipes and ways to enjoy them.

Fiddlehead Ferns

Spring foods fiddlehead ferns

These delicate spirals are the furled fronds of a young fern, which is why they are only around for a few weeks in early spring. They’re packed with manganese, vitamin C, vitamin A, omega-3 fatty acids, and fiber, which inhibits the release of the hunger hormone ghrelin, helping you to minimize munching. And if you thought bananas were the potassium powerhouse, then you’ll be interested to know these give the yellow fruit a run for its money. Fiddleheads actually have more of the bloat-banishing mineral per gram than bananas, which can also help lower blood pressure and protect against heart attack and stroke.

How to Eat It: Clean the veggie by removing any of the papery outer coatings; then soak it briefly in a bath of cold water with a bit of lemon and salt. Drain and then steam them for four or five minutes. Add the steamed fiddleheads to a skillet with a couple of tablespoons of unsalted butter and cook on each side for a minute or two. They’ll turn golden like asparagus. Add salt and pepper to taste, and enjoy!


Rhubarb

Spring foods rhubarb

This plant might look like red-hued celery, but if you’ve ever been adventurous enough to cook with it, you know that this vegetable is much more flavorful than its vibrant twin. Tart rhubarb loves to partner with fruit to become a sweet treat. (Just don’t eat the leaves—they’re poisonous!) Rhubarb is high in catechins, the same compound that gives green tea its belly-fat fighting properties. Catechins blast adipose tissue by triggering the release of fat from fat cells (particularly in the belly) and then speed up the liver’s capacity for turning that fat into energy.

How to  Eat It: Wash, dry, and trim the stalk at the root and leaves. Cut a slit under the edge of the rhubarb skin at one end and pull down the remove the stringy fibers, similar to what you would do with celery. Cut stalks into 2-inch pieces, toss with cinnamon, honey, lemon zest, and vanilla extract and roast in a 350-degree oven until the rhubarb is tender, about 30 minutes. Serve on top of some full-fat Greek yogurt and top with crunchy pistachios.


 Mushrooms

Spring foods morel mushroomsThese mushrooms are the third highest vegetable source of vitamin D (only behind two other mushrooms), serving you 23 percent of your daily value in a single cup. This vitamin has many biological functions beyond its classic role in bone metabolism, one of which is regulating your immune system. One study found that when vitamin D concentrations were low in a group of runners had a biomarker for increased inflammation. When your body is in a state of chronic inflammation, it can lead to clogged arteries, worsened insulin resistance, and even weight gain. So besides climbing out of that cold, dreary hole that you dug yourself into this winter and catching some Vitamin-D-producing rays, make sure to grab some morel mushrooms!

How to  Eat It: These wild mushrooms are prized for their smoky, nutty flavor, which pairs well with Parmesan in a risotto. First, because of their folds and ridges, they’ll need to be washed under cool water and scrubbed thoroughly. Sautée them up with olive oil, a little butter, and chopped garlic until golden brown. Season with salt, pepper, fresh thyme, and a drizzle of balsamic vinegar. Throw on top of risotto, like this one from Pinch of Yum, with freshly grated parmesan and some lemon zest.


Asparagus

Spring foods asparagus

The ultimate spring vegetable, asparagus is rich in potassium and low in sodium, which helps your body achieve proper electrolyte balance and works to reduce bloating. Add the plant’s anti-inflammatory phytonutrients and health-promoting antioxidants—like glutathione, a detoxifying compound that helps break down carcinogens and other harmful free radicals—and you’ve got yourself a powerful weight-loss arrow in your quiver.

How to  Eat It: You probably already know that these delicious veggies don’t need much to make them taste great, but feel free to shake things up a bit with a quick vinaigrette. Whisk together olive oil, lemon zest, dijon mustard, white wine vinegar, and minced garlic. Pour half the vinaigrette over the spears and grill until tender. Once cooked, plate and drizzle the rest of the vinaigrette on top.


Red Leaf Lettuce

Spring foods red leaf lettuce

One serving of red leaf lettuce is only 14 calories, but it’s bursting with fiber. It’s one of the world’s greatest weight loss foods because it will fill you up and keep you feeling full for hours after you eat it. Even better, two generous cups of lettuce provide 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurses’ Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week.

How to  Eat It: Create a simple vinaigrette with red wine vinegar, dijon mustard, olive oil, minced shallots, a touch of honey, salt, and pepper. Combine roughly chopped red leaf lettuce with arugula, another spring lettuce, and top with spring veggies like roasted beets, orange slices, and walnuts.


Peas

Spring foods peas

You may have pushed them around your plate as a kid, but we’re hoping that stopped when you learned of their anti-aging, immune-strengthening, and energy-boosting antioxidants. Besides teeming with carotenoids and polyphenols, these little green poppers contain a hefty 7 grams of hunger-quelling fiber and 8 grams of muscle-building protein per cup!

How to Eat It: To elevate the humble pea, saute up some crispy prosciutto. Add some finely chopped white onion and a bit of minced garlic. Once tender, add in your peas, and a little bit of chicken stock, and simmer until peas are tender. Add back in the prosciutto, chopped fresh parsley, and mint, and toss it all together with your favorite pasta and freshly grated parmesan.


Artichokes

Spring foods artichokes

Unfortunately, a hefty, creamy artichoke dip will never make it onto any diet-friendly list, but one of its main ingredients does! One medium artichoke boasts an impressive 10.3 grams of fiber, including inulin, a prebiotic soluble fiber that helps promote the growth of beneficial intestinal bacteria. Incorporating it into your diet may also aid weight loss efforts—for every 10 grams of fiber you eat daily, your middle will carry almost 4 percent less flab, according to researchers. On top of that, artichokes contain a compound called cynarine, which promotes fat digestion and can serve as a natural diuretic by helping to eliminate water retention.

How to Eat It: When was the last time you ate a whole artichoke? Well, with whole artichokes fresh and in season, now’s a perfect time. Follow blogger Camille Style’s recipe for Grilled Artichokes with Lemon Garlic Aioli. She walks you through how to cut, trim, cook, and dress them with her deliciously simple parsley oil. If you feel the aioli is a little too heavy, sub it out for a plain, full-fat Greek yogurt and combine with roasted, caramelized garlic and fresh lemon juice.


 Onions

Spring foods vidalia onions

The Vidalia Onion earns the title of one of the nation’s most iconic agricultural products, having been discovered accidentally in the state of Georgia and rocketing to popularity. And just like Champagne has to be from France, a Vidalia onion has to be from Georgia. These onions are a rich source of fructooligosaccharides, a cluster of fructose molecules that lead to better gastrointestinal health and improved digestion by stimulating the growth of healthy bacteria and suppressing the growth of harmful ones. Want more ways to improve your gut health?

How to Eat It: Vidalias are so sweet, delicious, and versatile, it’s hard to pick just one recipe to share. For starters, they’re the perfect onion to add to your summer BBQ: lightly coat with canola oil, salt, and pepper and throw on the grill to get some good caramelization before adding to your burger. Looking to indulge a little? Make these Healthy, Baked (not fried!) Onion Rings from How Sweet It Is.


Radishes

Spring foods radish

After a winter of blues and grays, it’s nice to get a little pop of color in your life. Colorful vegetables are key to weight loss, and radishes are no exception. Their red hue is due to anthocyanins, a phytochemical that has been shown to burn fat and reduce the risk of diabetes. They’ve also been shown to reduce cholesterol, insulin resistance, and inflammation. In a Japanese study, rats fed radishes for three weeks showed reduced levels of bad cholesterol and insulin and a boost in good HDL cholesterol.

How to  Eat It: Eat radishes whole as a high-fiber, belly-filling snack, add a layer of slices to a goat cheese toast, use them as a salad garnish, or make them the star of the salad alongside another seasonal veggie, the carrot, in this Ginger Carrot Radish Salad by blogger, Healthy Seasonal Recipes.


Fennel

Spring foods fennel

Shimmy into those cute spring fashions with confidence by adding fennel to your meals. Although it’s known to be a winter veggie, it’s still in peak season during the early spring. Cherished for its licorice-like flavoring, fennel contains a unique blend of phytonutrients—including the flavonoids rutin and quercetin—that make it a powerful antioxidant. These active compounds help to reduce inflammation, and when combined with the fiber that’s already present in fennel, they can help eliminate potentially carcinogenic toxins from the colon to prevent colon cancer.

How to  Eat It: Make its fronds into pesto, and use the rest in raw fennel, apple, and celery salad or roast it up and add it to your creamy mashed potatoes.


Apricots

Spring foods apricot

These sun-like fruits are sure to brighten your day. While dried apricots are a good source of fiber and iron, they’re also more concentrated in sugar—which is why they’re one of the 20 Healthy Foods You Better Eat in Moderation. Pick up some fresh ones during their short season in late spring to load up on vitamin A (a nutrient that helps your skin glow) and potassium. When you don’t have enough of this essential mineral, it can make your body hold onto water, resulting in weight gain. Besides flushing out extra water weight, potassium also keeps your metabolism running high, and is crucial for the digestion of nutrients such as carbohydrates and fat, as well as the absorption of energy from these nutrients.

How to  Eat It: These juicy sweet and tart fruits are such rarities fresh, so allow them to be the star of your dish. Combine them with blueberries to make a fruit crisp, saute them up to make an apricot compote you can serve over ice cream or yogurt, make a batch of apricot jam you can enjoy throughout the summer, or eat them whole with this Roasted Apricots with Ricotta and Honey recipe from Kitchen Repertoire.


Spinach

Spring foods spinach

Spinach might be available year round, but the freshest, most tender spinach is easily obtainable in the spring. We love it because it’s rich in muscle-building protein and iron, satiating fiber and vitamins A, C, and K. It’s truly one of the healthiest greens out there. It also contains powerful appetite-suppressing compounds called thylakoids to keep your bikini body “diet” on track. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. Add this leafy spring green to your meals liberally throughout your day, and you’ll feel your cravings start to vanish.

How to Eat It: Spinach is undoubtedly one of the most versatile foods out there. Due to its subtle flavor and texture, spinach can be added to many meals undetected. Toss it in your morning smoothies, whip up a lunchtime salad or soup, use it in sauces, pasta dishes, dips, and stir-fries, or sauté for a healthy side dish.


Radicchio

Spring foods radicchio

Radicchio is the small red or purple leaf that comes in ahead about the size of a softball. It’s one of the best dietary sources of polyphenols—powerful micronutrients that serve a role in preventing disease and losing weight. A study in the Journal of Nutrition found that people who consume 650 milligrams a day of polyphenols have a 30 percent chance of living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 milligrams, so consider adding a little leafy red into your leafy greens.

How to  Eat It: Firm heads of lettuce, like radicchio, take well to the transformative powers of the grill. Halve or quarter the heads and drizzle with olive oil. Grill over high heat until the outer leaves are blackened and wilted, and the center is softened. Serve radicchio drizzled with balsamic. Get the whole recipe for Grilled Radicchio with Fig Balsamic Syrup, Parmigiano, and Honey-Roasted Almonds from A Beautiful Plate.


Fava Beans

Spring foods fava beans

Similar in likeness to edamame, these green legumes come in their own pod. Besides containing a high concentration of thiamin, vitamin K, vitamin B6, selenium, and magnesium, they’re a great source of lean protein with a whopping 10 grams per cup. Protein is essential not only for bulking your biceps; it’s also essentially in increasing feelings of fullness, as well as helping the body retain its muscle while scorching fat to increase your weight loss. For more slim down tips, don’t miss these 30 Fascinating Weight Loss Tricks You Haven’t Tried.

How to  Eat It: Fava beans have a buttery texture and a lovely, nutty flavor, making them a great addition to soups. But when you get them fresh as you would in the spring, they can really shine in a salad, like From the Land We Live On’s Golden Beet and Fava Bean Salad with Fresh Mint and Crumbled Ricotta.


Dandelion Greens

Spring foods dandelion greens

Seeing those orangey yellow dandelions pop up is definitely one of the first signs of spring. But did you know that besides being a bit of a pest in the garden, they also make a great snack? These bitter-sweet spring greens are bursting with fiber, antioxidants, vitamins, and minerals. They are also a diuretic, which means they can help blast excess weight by helping your body get rid of extra fluids. A recent study found that steaming the greens increased their total antioxidant properties by 67 percent. And studies have found that this plant is protective against obesity as well as depression, fatigue, immune system problems, and even cancer.

How to Eat It: Sub dandelion greens for spinach in salads, soups, smoothies, and quiches, or blend them into a pesto.


Watercress

Spring foods watercress

Don’t be fooled by its diminutive size—this tiny herb is a powerhouse of vitamins and minerals. In fact, it’s one of the most nutrient-dense foods on the planet making it our reigning healthiest vegetable. Gram for gram this slightly peppery green contains four times more beta-carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams—two compounds that keep skin dewy and youthful. What’s more, it might help diminish your risk of cancer. Results from a study in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (about two cups) could reduce DNA damage linked to cancer by 17 percent.

How to  Eat It: Exposure to heat may inactivate its cancer-fighting compounds, so it’s best to enjoy watercress raw in salads, cold-pressed juices or smoothies, and sandwiches.


Ramps

Spring foods ramps

With a mildly sweet flavor, these wild leeks are loaded with vitamins A and C and taste similar to onions and garlic. Like all variations of onions, ramps are also a great source of chromium—a mineral that helps with the metabolism of fats, carbs, and insulin. What’s more, they can pack up to a gram of satiating fiber a pop.

How to  Eat It: You can eat them raw, make pesto, or add them to eggs (with asparagus!) for an amazingly fresh tasting spring treat. We love them in Katie at the Kitchen Door’s protein- and fiber-packed Quinoa & Cauliflower Cakes with Wild Ramps. Ramp season is quick, so grab them when you see them or else you just might miss them.


Stinging Nettles

Spring foods singing nettles

Contrary to what you might think, the common nettle is more than a pesky, stinging weed. Since ancient times, it has been used as an important source of food, fiber, and nutraceuticals. An abundant spring green, nettles are also a powerful diuretic. This plant has been used for years in the UK as a springtime cleanse to rid the body of toxins after a winter filled with fatty foods.

How to  Eat It: Stinging nettles are best enjoyed as a hot tea for cleansing the liver and ridding the body of excess fluids. By steeping the leaves in water and straining (a French press pot works great for this) you can avoid being stung by the tiny hairs that coat the leaf stems.


Broccoli

Spring foods broccoli

There’s a reason almost every diet includes a hefty dose of broccoli. The green superfood is rich in sulforaphane, a compound that not only increases testosterone and fights off body fat storage but also blocks enzymes linked to joint destruction and inflammation.  If you want to stay lean and active for life, maintaining healthy joints is a must! The green veggies are also rich in vitamin C (a mere cup of the stuff can help you hit your daily mark), a nutrient that can lower levels of the stress hormone cortisol, which will further aid your toned body efforts.

How to  Eat It: You’ve probably been cooking broccoli since you learned how to whip up a bowl of pasta. And with the global market extending its season year-round, we know there’s no short supply. However, if you can get your hands on this spring-season-grown cruciferous veggie, we’d recommend eating it root-to-leaf, like Sassy Kitchen does in this Shaved Broccoli Stem Salad with Lemon and Pecorino.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

The Worst New Year’s Resolutions

In yesterday’s post, I mentioned how that I would be extending blogmas until December 31st. These posts won’t be holiday related as Christmas has since passed (Yesterday) Happy The Day After Christmas. What I will be doing Is adding some New Year’s related content to help you continue to stay on track and I will slowly be adding more of my normal content over the next week or so.

PLEASE READ: I have been thinking that I wanted to do something different for my blog next year and that Is more content that you want to see. I know that at the and of every post I ALWAYS ask what you would like to see. I MEAN I REALLY want to do more content related to what you want to see. It can be “Diet” related, fitness, nutrition or even advice posts. I post what I post because It means something to mean I won’t post something if I didn’t believe in it. I want to take this blog to the next level and I want you all of my followers (friends) to be apart of the ride. So please don’t hesitate in reaching out with any and all suggestions. You can find all of my links at the end of every post in the “Thank You” section and in the section “Where You Can Follow Me”. 

If you have missed #Blogmas all the links are listed in the section titled Blogmas which will be in right under this.

Welcome back for #Blogmas Day 25! Blogmas Is flying right by! To catch up here are the links to the first 22 Days of #Blogmas

Blogmas Days 1-25

*I realized that my #blogmas days had repeated tagged posts and that not every post was linked. I caught the mistake and fixed it. Every link should now be clickable and days 1-18 are now linked. If you are new to #blogmas you can catch up below.

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25


Another year “might” mean another failed attempt at seeing New Year’s resolutions all the way through. There are statistics that show only 9.2 percent of people report actually achieving their resolutions. Many many people get easily frustrated with themselves if they don’t fulfill the goals they set during the time frame they have also set, Even if they don’t see immediate results from the efforts they do put in.

It’s possible that the types of resolutions you are making are in fact setting you up for failure. You might just be making the worst resolutions possible. Just think about this: do you really want to achieve an unpractical goal? Or worse—one that benefits you in the short term and then backfires in the long term? It’s time to scratch those plans and start fresh. In today’s post I would consider this list to be the worst New Year’s resolutions you can make for 2019 so you know what to avoid.

Saying, “I want to eat healthier” without really knowing what that means for you.

Woman in kitchen

The problem is that they often do not know exactly what this means, and the resolution is not specific enough. It would be more helpful for an individual to first define what eating healthy is and what it means to them. Next, they should be specific about what changes they plan to make in their diet to ensure they are eating healthier.


 

Having this mindset: “I want to have a body like [insert celebrity name here].”

Woman looking in mirror

It’s easy to set benchmarks for physical beauty by the celebrities we see every day, but trying to look like your favorite celebrity isn’t just misguided, it’s downright unhealthy. Everyone is different, including their genetics, body chemistry, and lifestyle. Celebrities often have certain advantages (physical and financial) that the average person doesn’t have, so many people will be disappointed if their efforts of healthy eating and exercise don’t lead to A-list results.


Deciding That Losing Weight Means Restricting Foods.

Woman craving food

Instead of focusing on the number on the scale and having extreme goals that will create unhealthy outcomes, why don’t you instead focus on behaviors you WANT to change. Perhaps you want to engage more in body movement in the new year or maybe you want to be more mindful of listening to your body cues of hunger (and) fullness and not engaging in mindless eating.


Taking A Ton Of Vitamins In Order To Become Healthier

Vitamins

I hear about how people make resolutions to take large quantities of vitamins in the new year. This is not a good idea for many reasons. First, it never lasts—no one continues taking handfuls of supplements forever because it’s frankly too much and it’s neither pleasant nor good for you. And secondly, it is not good for your health. These handfuls of pills are typically excessive and can, in fact, cause more harm than good. I do advocate a personalized approach to taking the right vitamins based on your “diet”, lifestyle, and health concerns. Doing so, via a personalized multivitamin (only one or two pills daily) is typically the best way to get what you need in safe and doable amounts. It is also much more likely to create a lasting and effective habit that will ultimately give you better health, energy, and ability to improve your overall lifestyle.


Having A Vague Exercise Goal

tired during workout

Saying that you want to start exercising or exercising more is a great resolution to make, but it isn’t specific enough. Sticking to this goal will be difficult if you haven’t first defined what exercise means to you, and how you plan to carry out this resolution. Make a clear and specific resolution that includes the type of exercise, the amount, and the length of time.


Opting For The “Quick” Cosmetic Fix To Get Lean

Woman measuring waist

Liposuction is not a weight-loss tool but a body shaping process. It works best in patients who are at or very close to their normal weight, and have stubborn areas of fat that are out of proportion with the rest of their figure


Starving As A Means Of Cutting Holiday Weight

Hungry woman

All too often, people eat and drink too much from Thanksgiving through New Year’s Eve. People decide to starve themselves beginning Jan. 1 to get rid of the excess weight quickly. This is a terrible resolution because our bodies turn food into energy so we can accomplish the tasks of daily living, including keeping our brains healthy. Without new sources of energy, our bodies rely solely on our stored fat, which turns into ketones, and too many ketones can be unhealthy.

Think About This:

Many people don’t want to hear it, but eating healthy, sensible meals and exercising are the best ways to lose weight year-round. It is not a quick fix, but it’s a long-term solution to live our best, healthiest lives.


Deciding To Quit Smoking “Cold Turkey”

Cigarette

This is another great resolution, but people fail at it because they don’t know the best way to go about quitting. Very often, people attempt to quit “cold turkey” and unfortunately, very few people are successful at this method. What people don’t realize is that the best method to quitting involves a combination of two things: tobacco cessation medications and behavior changes. To increase your chances of successfully quitting smoking, speak with your doctor about medication options, and ask to be referred to a behavioral therapist or seek one out on your own or you can talk to a friend or family member who quit smoking.


Only Exercising Indoors

Weight training

While some exercise is better than none, exercising indoors exclusively can deprive us of exposure to sunlight. Sun exposure helps our bodies synthesize vitamin D, a hormone that is important for bone and tissue health, immunity and other metabolic processes. Exercising outside is a good way to help boost your vitamin D levels in the coming year.


Making Too Many New Year’s Resolutions

Woman stressed

We often put the needs of other people first, so we put off taking the time to make healthy foods, exercise, get enough sleep, relax and other basic needs. To make up for 12 months of not taking care of ourselves, we decide to make the new year the time we are going to get our lives in order…every aspect of our lives. Unfortunately, if we try to do too much and to change too many things at one time, this can set us up to fail at everything.


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

Water To Help You Drink Water

While there’s no official recommendation for how much water you should drink daily, staying hydrated is essential for warding off weight gain, maintaining mental clarity, and even regulating body temperature. If you haven’t been making use of that fancy new reusable water bottle you have in your cabinet, stocking up on sparkling water may be the better solution for you.

Below, I’ve listed my go-to sparkling water brands that will help you stay hydrated and crush soda cravings without all the added sugars soft drinks are spiked with. Stock up and get to sipping!

Vita Coco Sparkling Waters

Vita coco sparkling waters

Per 1 can (12 fl oz): 25 calories, 0 g fat, 85 mg sodium, 5 g carbs (0 g fiber, 4 g sugar), 0 g protein

SHOP NOW ON AMAZON

The makers of your go-to coconut water recently debuted a new line of sparkling beverages that combine the tropical fruit’s electrolytes with the bubbles you crave, and I’m obsessed. Vita Coco Sparkling Waters come in four fruit-juice-sweetened flavors—Grapefruit, Lemon Ginger, Raspberry Lime, and Pineapple Passionfruit—that make for delicious cocktail mixers or enjoyed on their own.


Bubly

Pepsi bubly

Per 1 can (12 fl oz): 0 calories, 0 g fat, 10 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

SHOP NOW ON AMAZON

After soda giants experienced plummeting sales due to changing consumer demands, Pepsi decided to ride the sparkling water wave and debut Bubly. Its new line of sparkling waters come in colorful cans and eight refreshing fruity flavors—with zero added sugars or artificial flavors.


Spindrift

Spindrift sparkling water

Per 1 can (12 fl oz): 1–15 calories, 0 g fat, 0–3 g carbs (0 g fiber, 0–3 g sugar), 0 g protein (range dependent on flavor)

SHOP NOW ON AMAZON

Depending on the flavor you choose, Spindrift’s calorie, carb, and sugar contents will fluctuate. However, all flavors are sweetened with real squeezed fruit that lends the bev a subtle yet invigorating flavor. I love adding the Strawberry flavor to a glass of chilled white Zinfandel for an easy take on wine spritzers.



Perrier

Perrier sparkling water

Per 1 can (8.5 fl oz): 0 calories, 0 g fat, 0 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

SHOP NOW ON AMAZON

Craving fizz but not the boatloads of sugar regular soda serves up? Perrier packs its slim cans with effervescent mineral water and natural flavors, which translates to zero grams of the sweet stuff. If you’re not too keen on regular ol’ H2O or need an afternoon pick-me-up, Perrier will become your new go-to.


Tickle Water

Tickle water

Per 1 can: (8 fl oz): 0 calories, 0 g fat, 0 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

SHOP NOW ON AMAZON

Tickle triple-filters its water for maximum quality before it adds carbonation and natural flavors. The company’s mission is to encourage both kids and adults to drink more water and less sugary beverages like soda. The brand does just that by offering mouth-watering flavors such as Watermelon and Orange Mango.


Poland Spring Sparklers

Poland Spring sparkling water

Per 1 can (12 fl oz): 0 calories, 0 g fat, 0 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

SHOP NOW ON AMAZON

Staying true to its brand, Poland Spring crafts its sparkling water with spring water from Maine before spiking it with fruity flavors and fizz. Forgot to grab some chasers for Saturday night’s soirée or this weekend Halloween Parties? You’ll likely find this pick at your local grocery store or bodega (convenience store, corner store or deli) depending on where you are from.


Final Thoughts

I hope you enjoyed today’s post. The waters mentioned in today’s post shouldn’t replace normal H20 but like I mentioned if you aren’t a fan of plain water I did do a post on some water enhancers that are bad you can Click Here . And if you still don’t like plain water then the water I mentioned above will be good to get in some H20. If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me”.


 

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

 

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂