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 🙂

 


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 🙂

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 ❤️️

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

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What Is The Pegan Diet

The pegan “diet” is a style of eating inspired by two of the most popular diet trends — paleo and vegan. The pegan “diet” promotes optimal health by reducing inflammation and balancing blood sugar. However, some components of this diet remain controversial.

 

Pegan DietWhat Is The Pegan “Diet”

The pegan “diet” combines key principles from paleo and vegan “diets” based on the notion that nutrient-dense, whole foods can reduce inflammation, balance blood sugar, and support optimal health. If your first thought is that going paleo and vegan simultaneously sounds nearly impossible, you’re not alone.

Despite its name, the pegan “diet” is unique and has its own set of guidelines. In fact, it’s less restrictive than either a paleo or vegan “diet” by itself.

Major emphasis is placed on vegetables and fruit, but intake of small to moderate amounts of meat, certain fish, nuts, seeds, and some legumes is also allowed.

Heavily processed sugars, oils, and grains are discouraged — but still acceptable in very small amounts.

The pegan “diet”is not designed as a typical, short-term diet. Instead, it aims to be more sustainable so that you can follow it indefinitely.

The pegan “diet”, while based on principles from both paleo and vegan “diets”, follows its own rubric and is designed to be sustainable over the long term

Foods to Eat

The pegan “diet” focuses strongly on whole foods or foods that have undergone little to no processing before they make it to your plate.

Eat Lots of Plants

The primary food group for the pegan “diet”is vegetables and fruit — these should comprise 75% of your total intake.

Low-glycemic fruits and vegetables, such as berries and non-starchy vegetables, should be emphasized in order to minimize your blood sugar response. Small amounts of starchy vegetables and sugary fruits may be allowed for those who have already achieved healthy blood sugar control prior to starting the diet.

Choose Responsibly Sourced Protein

Although the pegan “diet” primarily emphasizes plant foods, adequate protein intake from animal sources is still encouraged.

Bear in mind that because 75% of the diet is made up of vegetables and fruit, less than 25% remains for animal-based proteins. As such, you’ll have a much lower meat intake than you would on a typical paleo “diet” — but still more than on any vegan diet.

The pegan “diet” discourages eating conventionally farmed meats or eggs. Instead, it places emphasis on grass-fed, pasture-raised sources of beef, pork, poultry, and whole eggs. It also encourages intake of fish — specifically those that tend to have low mercury content like sardines and wild salmon.

Stick to Minimally Processed Fats

On this “diet”, you should eat healthy fats from specific sources, such as:

  • Nuts: Except peanuts
  • Seeds: Except processed seed oils
  • Avocado and olives: Cold-pressed olive and avocado oil may also be used
  • Coconut: Unrefined coconut oil is permitted
  • Omega-3s: Especially those from low-mercury fish or algae

Grass-fed, pasture-raised meats and whole eggs also contribute to the fat content of the pegan “diet”.

Some Whole Grains and Legumes May Be Consumed

Although most grains and legumes are discouraged on the pegan “diet” due to their potential to influence blood sugar, some gluten-free whole grains and legumes are permitted in limited quantities.

Grain intake should not exceed more than a 1/2 cup (125 grams) per meal, while legume intake should not exceed 1 cup (75 grams) per day.

Here are some grains and legumes that you may eat:

  • Grains: Black rice, quinoa, amaranth, millet, teff, oats
  • Legumes: Lentils, chickpeas, black beans, pinto beans

However, you should further restrict these foods if you have diabetes or another condition that contributes to poor blood sugar content.

Foods to Avoid

The pegan “diet” is more flexible than a paleo or vegan “diet”because it allows occasional intake of almost any food.

That said, several foods and food groups are strongly discouraged. Some of these foods are known to be unhealthy, while others may be considered very healthy — depending on whom you ask.

These foods are typically avoided on the pegan “diet”:

  • Dairy: Cow’s milk, yogurt, and cheese are strongly discouraged. However, foods made from sheep or goat milk are permitted in limited quantities. Sometimes grass-fed butter is allowed, too.
  • Gluten: All gluten-containing grains are strongly discouraged.
  • Gluten-free grains: Even grains that don’t contain gluten are discouraged. Small amounts of gluten-free whole grains may be permitted occasionally.
  • Legumes: Most legumes are discouraged due to their potential to increase blood sugar. Low-starch legumes, such as lentils, may be permitted.
  • Sugar: Any form of added sugar, refined or not, is usually avoided. It may be used occasionally — but very sparingly.
  • Refined oils: Refined or highly processed oils, such as canola, soybean, sunflower, and corn oil, are almost always avoided.
  • Food additives: Artificial colorings, flavorings, preservatives, and other additives are avoided.

Most of these foods are forbidden due to their perceived impact on blood sugar and/or inflammation in your body.

The pegan “diet” discourages several foods and food groups. However, it is somewhat flexible. Limited amounts of banned foods may be allowed occasionally.

Potential Benefits

The pegan “diet” may contribute to your health in a number of ways. The strong emphasis on fruit and vegetable intake is perhaps its best trait.

Fruits and vegetables are some of the most nutritionally diverse foods. They’re full of fiber, vitamins, minerals, and plant compounds are known to prevent disease and reduce both oxidative stress and inflammation (123).

The pegan “diet”also emphasizes healthy, unsaturated fats from fish, nuts, seeds, and other plants that may have a positive impact on heart health (45).

Furthermore, “diets” that rely on whole foods and contain few ultra-processed foods are associated with an improvement in overall “diet” quality (67).

Because the pegan “diet”emphasizes nutrient-rich fruits, vegetables, and healthy fats, it may help prevent disease, promote heart health, and reduce inflammation.

Potential Downsides

Despite its positive attributes, the pegan “diet”also has some downsides that are worth considering.

Unnecessary Restrictions

Although the pegan “diet”allows for more flexibility than a vegan or paleo “diet”alone, many of the proposed restrictions unnecessarily limit very healthy foods, such as legumes, whole grains, and dairy.

Proponents of the pegan “diet” often cite increased inflammation and elevated blood sugar as the primary reasons for the removal of these foods.

Of course, some people do have allergies to gluten and dairy that can promote inflammation. Similarly, certain people struggle to control blood sugar when consuming high-starch foods like grains or legumes (89).

In these cases, reducing or eliminating these foods may be appropriate.

However, unless you have specific allergies or intolerances, it’s unnecessary to avoid them (81011).

Furthermore, arbitrary elimination of large groups of foods can lead to nutrient deficiencies if those nutrients aren’t carefully replaced. Thus, you may need a basic understanding of nutrition to implement the pegan “diet”safely (1213).

Lack of Accessibility

Although a “diet”full of organic fruits, vegetables, and grass-fed, pasture-raised meats may seem great in theory, it may be inaccessible for many people.

For the “diet” to be successful, you need significant time to devote to meal prep, some experience with cooking and meal planning, and access to a variety of foods that may be quite expensive.

Additionally, due to the restrictions on common processed foods, such as cooking oils, dining out may be difficult. This could potentially lead to increased social isolation or stress.

The pegan “diet” unnecessarily restricts several healthy food groups. It may also be expensive and time-consuming.

Sample Menu

The pegan “diet” emphasizes vegetables but also includes sustainably raised meats, fish, nuts, and seeds. Some legumes and gluten-free grains may be used sparingly.

Here is a sample menu for one week on the diet:

Monday

  • Breakfast: Vegetable omelet with a simple green salad dressed in olive oil
  • Lunch: Kale salad with chickpeas, strawberries, and avocado
  • Dinner: Wild salmon patties with roasted carrots, steamed broccoli, and lemon vinaigrette

Tuesday

  • Breakfast: Sweet potato “toast” topped with sliced avocado, pumpkin seeds, and lemon vinaigrette
  • Lunch: Bento box with boiled eggs, sliced turkey, raw veggie sticks, fermented pickles, and blackberries
  • Dinner: Veggie stir-fry with cashews, onions, bell pepper, tomato, and black beans

Wednesday

  • Breakfast: Green smoothie with apple, kale, almond butter, and hemp seeds
  • Lunch: Leftover veggie stir-fry
  • Dinner: Grilled shrimp and veggie kabobs with black rice pilaf

Thursday

  • Breakfast: Coconut and chia seed pudding with walnuts and fresh blueberries
  • Lunch: Mixed green salad with avocado, cucumber, grilled chicken, and cider vinaigrette
  • Dinner: Roasted beet salad with pumpkin seeds, Brussels sprouts, and sliced almonds

Friday

  • Breakfast: Fried eggs, kimchi, and braised greens
  • Lunch: Lentil and vegetable stew with a side of sliced cantaloupe
  • Dinner: Salad with radishes, jicama, guacamole, and grass-fed beef strips

Saturday

  • Breakfast: Overnight oats with cashew milk, chia seeds, walnuts, and berries
  • Lunch: Leftover lentil-veggie stew
  • Dinner: Roast pork loin with steamed veggies, greens, and quinoa

Sunday

  • Breakfast: Veggie omelet with a simple green salad
  • Lunch: Thai-style salad rolls with cashew cream sauce and orange slices

Dinner: Leftover pork loin and veggies.

 

The pegan “diet” emphasizes a vegetable-heavy “diet” that also includes protein, healthy fats, and some fruit. Grains and legumes are included, but less frequently.

Thoughts

The pegan “diet” is based on paleo and vegan principles — though it encourages some meat consumption. It emphasizes whole foods, especially vegetables, while largely prohibiting gluten, dairy, most grains, and legumes. It’s rich in many nutrients that can promote optimal health but may be too restrictive for many people. You can give this diet a try to see how your body responds. If you’re already paleo or vegan and are interested in modifying your diet, the pegan “diet” may be easier to adjust to.

 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 ❤️️

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Should You Have Cheat Meals or Cheat Days?

As the obesity epidemic rises, the search for effective weight loss strategies becomes increasingly fervent. While choosing the right regimen can be tough, often the biggest weight loss challenge is making and sticking to new habits that support your health or weight loss goals without missing out on the foods you love. The incorporation of cheat meals or cheat days into a “diet” plan has been popular among fitness enthusiasts for some time, but it’s now making its way into mainstream “diet” culture by way of social media. Today I discuss cheat days and meals, their effectiveness and whether to incorporate them into your health and fitness journey.


What Are Cheat Days?

Cheating within a “diet” plan involves giving yourself calculated, planned permission to temporarily break strict “diet” rules.

The theory behind this reward-based “diet” strategy is that by allowing yourself brief periods of indulgence, you’ll be more likely to stick to your prescribed “diet” the majority of the time.

When using the cheat strategy, people will typically employ either a cheat meal or cheat day approach. As the names imply, a cheat meal is a single meal that veers from your planned “diet” pattern, while a cheat day allows for free food choices for an entire day.

Cheat “diet” methods are highly variable. How they’re implemented may look very different for different people, depending on an individual’s “diet” preferences and goals.

The foods you eat as cheat meals will also vary from person to person due to individual tastes, but they often consist of high-calorie foods that wouldn’t otherwise be permitted on a typical “diet” plan.

There is no specific guideline for when or how frequently your cheat meal or day should occur. Often people will include one cheat per week, but this can change depending on what the person’s health or weight loss goals are.

Some people do what is called 3-1-2-1 I did a post all about it and how it can help someone who can’t just have one cheat day per week. If you are interested in reading all about the 3-1-2-1 for weight loss and cheat days you can Click Here

In this way, the cheat strategy is adaptable and can be implemented alongside many different “diet” patterns.

Side Note: that the cheat meal approach is not appropriate for all “diet” styles. Some “diets”, such as the ketogenic “diet”, require very strict adherence with no room for cheating. Therefore, the cheat strategy is best utilized in “diets” that allow for some flexibility.

Cheat meals are scheduled meals that include indulgent foods that wouldn’t ordinarily be permitted on your “diet”. A cheat day is when you allow yourself to consume any foods you want over an entire day.

Does Cheating Really Work?

Weight management and body composition changes are complex processes. Not everyone will respond the same way to the same strategies — the best “diet” plan is the one you can stick to.

It’s well known that if you eat fewer calories than you burn, weight loss is likely to occur. In this way, the reward-based cheat meal or cheat day strategy may be effective if you’re able to execute a well-planned “diet” and maintain overall reduced calorie intake.

Weight Loss and Metabolic Changes

It’s frequently claimed that using cheat meals will lead to measurable changes in body composition and improved metabolic function due to fluctuations in the hunger hormone leptin.

Leptin is a hormone responsible for suppressing feelings of hunger. Some research indicates that when someone experiences significant weight loss, leptin levels may decrease. However, this result is inconsistent with other studies.

A common weight management theory is that with lower levels of circulating leptin, you’re more likely to overeat because you don’t have enough of the hormone sending you signals that you’re satisfied and full. This may lead to rebound weight gain.

Proponents of the cheat meal strategy for weight loss further theorize that intermittent periods of higher-calorie foods will trick your hormone cycle into producing more leptin temporarily and prevent the desire for rebound overeating.

Unfortunately, there is little rigorous scientific research to support this theory.

It’s still unclear how fluctuations in leptin levels associated with weight changes affect someone’s ability to control their eating behaviors and maintain weight loss. As a result, more research is needed.

At this stage, it’s more likely that weight loss occurs for some people with the cheat method because of a reduction in overall calorie intake that is achieved by sticking to a well-planned diet most of the time and limiting high-calorie junk foods.

Using Planned Indulgence as a Motivator

Another component of the cheating diet strategy is the theory that by occasionally allowing yourself to indulge in foods not permitted on your diet, you’ll then have the motivation to stick to your planned diet most of the time.

This is where the cheat meal strategy is tied to the psychology of weight loss.

Some people can effectively resist temptation knowing that their cheat day is coming up, but not everyone can regulate their own eating behaviors in the same way. Thus, the same results cannot be guaranteed for every person.

Furthermore, if you’re unable to maintain some degree of self-control within your cheat meals or days, you run the risk of undoing your prior weight loss efforts if you end up eating more calories than you should.

Even cheat meals or days should be appropriately planned. They shouldn’t be framed as a free ticket to excessive overeating.

To reiterate an important point: the most effective weight loss strategy is the one that you can stick to.

For some people, cheat days or meals may be a great way to maintain overall healthier dietary habits — for others, a different approach may be more appropriate.

The causes of obesity and the best methods for losing weight can be complex and will look different for everyone. Cheat meals can be effective for some to reduce overall caloric intake, as long as you’re careful not to overdo it on cheat days.



May Encourage Unhealthy Behaviors

The trend of incorporating cheat meals into your diet plan has become increasingly popular in the Western “diet” and fitness culture, especially across social media platforms.

It’s common to see photos of highly indulgent foods alongside people with fit, muscular physiques giving the impression that the cheat meal dieting strategy is the key to acquiring their culturally praised physical appearance.

While the cheat meal approach may work for some people, it could also have some potentially detrimental effects.

Cheat or Treat?

Successful and sustained weight loss is about more than eating fewer calories than you burn in a day. Your attitude toward food can also significantly impact your ability to resist temptation and regulate eating behaviors.

The word “cheat” has a culturally negative connotation and is associated with feelings of guilt. Using that term to describe a food or meal could impair your ability to maintain self-control even within the cheat meal framework.

One three-month study noticed that people who associated chocolate cake with celebration had more success with their weight loss goals than those who linked this food to feelings of guilt.

Because the cheat meal or day strategy focuses on a reward-based system, it may be ineffective for those who have a difficult time self-regulating emotional eating. Some people may even experience feelings of hopelessness and guilt.

Reframing a cheat meal with a more positive message, such as a treat meal, could help to better support self-regulation and healthy eating behaviors with this kind of diet pattern.

Binge Eating

A major concern with the cheat meal or day strategy is the potential for it to encourage a binge-style eating behavior.

Causes of obesity can widely vary — it isn’t always as simple as calories in and calories out.

The cheat meal method could exacerbate eating-related issues for people dealing with food addiction tendencies, disordered eating or an inability to self-regulate eating habits.

Research shows that people who use food as a coping mechanism may be more susceptible to binge eating.

Understanding your motives for eating desired cheat foods ensures that you’re choosing the healthiest approach to weight loss for your individual needs.

Even a cheat meal or day should be approached healthfully and with a plan. Cheating should not mean you ignore hunger and satiety cues under the assumption that you can eat as much as you want of any food on your cheat day.

Focus on Physical Appearance

The social media culture associated with cheat meal or cheat day diet patterns places a strong emphasis on physical appearance.

Because the cheat meal strategy is very popular among athletes and fitness enthusiasts on social media, an unrealistic portrayal of body image can be propagated, which may be harmful to vulnerable populations.

Excessive focus on the superficial aspects of weight loss could be mentally damaging, as it can enhance feelings of anxiety and encourage disordered eating tendencies, especially among younger women.

As with any weight loss or diet plan, it’s important that the cheat meal strategy is approached with a healthy mindset alongside realistic goals and expectations that will support both mental and physical health.

The cheat meal or day strategy could trigger unhealthy eating behaviors, especially in those who struggle with emotional eating, food addiction or eating disorders.

Other Strategies to Consider

Whether or not implementing a cheat meal diet strategy is the right choice depends on the individual. Remember that the best, most effective diet plan is one that you can stick to over time.

Incorporating cheat meals into your “diet” may be an effective method to support your health goals, but it shouldn’t stand alone. There are other strategies you may want to consider in conjunction with cheat meals to better support your unique personal needs long-term.

Being Mindful

One thing that can determine the success of your cheat dieting strategy is being mindful of what you’re eating — even when you’re having a cheat day.

Mindful, or intuitive, eating is paying attention to your body’s hunger cues and eating when you’re hungry but stopping when you’re full or satisfied. It also involves slowing down while eating so that you can enjoy and savor your dining experience.

Early research indicates that mindful and intuitive eating approaches may help to reduce tendencies of emotional and binge eating. They may also reduce weight gain, but further research is needed.

Combining these types of eating approaches with your “diet” may support your ability to stick to your “diet” plan more easily and successfully. Furthermore, it may help prevent you from going overboard during more indulgent cheat meals.

Focus on One Cheat Treat

Another strategy that may benefit your “diet” efforts is to focus on just one or two cheat foods, instead of trying to fit them all in at once.

For example, if you’re planning a cheat meal, instead of eating the cheeseburger, sugary cocktail and dessert, pick only one or two of these indulgent options.

By focusing your attention on just one treat, you’ll be less likely to tip the scales in an unhealthy direction by overconsuming during your cheat period.

Additionally, you can continue eating healthy and avoiding foods you know you have difficulty controlling yourself around while still bending your “diet” rules.

This may look like a day of not tracking calories or macronutrients or enjoying a meal out without worrying about what you choose from the menu.

These strategies may be most useful for those who have a hard time with self-control during eating scenarios.

Plan for Success

The key to success with any major lifestyle change is being prepared. If you have a solid plan in place, you’re less likely to give in to temptation because your plan is set up to support you.

With cheat days or meals, it can be difficult for some people to know when to put on the brakes. This lack of self-control could end up making your diet goals less successful in the long run.

Implementing a plan for cheat days — just as you do on regular “dieting days” — is a good way to stay on track. This means that even though you’re allowing yourself to consume foods you normally wouldn’t, you can still maintain control over the situation.

For example, planning when and where your cheat meals will occur is a good first step. If you know you’ve got a birthday party or other social event coming up at the end of the week, it may be wise to plan your cheat meal or day around this event.

From there, you can also plan to maintain portion control, even with more indulgent foods. For example, plan to have one or two slices of pizza instead of sitting down with the whole pie.

Another option worth exploring is framing the cheat day as a time to continue with a balanced, healthy meal approach without tracking calories and macronutrients. This gives you a mental break from tracking without increasing temptation from certain foods.


Make Your Everyday Diet Enjoyable

A contributing factor to why diets are difficult to maintain is because you don’t like the food you’re eating. Portion control and planned diet regimens can be difficult to follow on their own, and it can add fuel to the fire if you’re filling it with foods you don’t enjoy.

Just because a food is deemed healthy doesn’t mean you’re required to eat it. Not to mention, eating foods you hate isn’t a requirement for reaching your health and weight loss goals.

Incorporating foods that you enjoy even when you’re not having a cheat day can be a great tool for making your “diet” feel like less of a chore. It can also help you maintain more self-control during both “diet” and cheat days.

At the end of the day, working toward a healthier “diet” or lifestyle should be about making sustainable changes that meet your unique needs and tastes — there is no one-size-fits-all approach.

If you’re unable to make this work on your own, consider consulting with a dietitian or other qualified health professional, who can help you build an effective and enjoyable diet plan to reach your health goals.

Incorporating other dieting strategies into cheat meals or days can help support your ability to stick to your goals. Having a plan for cheat days, incorporating mindful eating practices and including foods that you enjoy on diet days are some examples.

 


Final Thoughts

Cheat days or meals, which allow room to indulge, can effectively motivate some people to stick to their “diet” but may be unhealthy for people with emotional, binge or disordered eating tendencies. This strategy may be more successful alongside other tools, such as mindful eating and self-control practices.

If you have any questions about today’s post, any past post or questions, in general, please don’t hesitate in reaching out and I will be more than happy to answer any questions 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” 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 ❤️️

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➡️Where you can follow me⬅️

Check me out on Medium:

Steller: AmandaLei

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Meal Prepping Tips For Beginners

Over the course of the last few months, I’ve done a lot of posts for beginners whether it was for shopping at the grocery store, exercises, the best or worst of something, or just some general advice tips. The one thing I realized that I haven’t talked about is Meal Prepping Tips For Beginners. If you are interested in learning about some other beginner tips, tricks, and how your thinking affects your health all the cool links will be provided below.

Ebook Survey Link: In yesterday’s post, I gave a link to a survey. That survey is about an Ebook that I am currently working on and in that survey, I ask what you would like to see from me in the Ebook and I ask if you wanted to be apart of the process for the Ebook. The Ebook Is obviously going to be health, fitness, and nutrition related. If you would be so kind and take less than 30 seconds to fill out the survey so I know exactly how to proceed with the Ebook I would be forever grateful you can Click Here to fill it out… Thank You!


Intro

Meal prepping shouldn’t be stressful. I get it. You go on Instagram you see all of these “fit” people posting how simple and easy meal prepping is and that if they can do it so can you. What they don’t tell you is that meal prepping as a beginner takes time to learn because everybody taste buds change sometimes daily and what you made Sunday for the week you might not want it come Wednesday.

There’s no need to stress about drinking matcha daily if you haven’t mastered the technique of eating and cooking simple. Other than one-pot wonders, the next step to easy eating is meal planning or batch cooking. You may have heard of the trend “meal-prep Sunday.” Nowadays everyone — no matter what “Diet” they’re trying — seems to be doing it. The question is: To make your “Diet” work, do you really need to meal prep?

Only you can answer that

But if you want to save yourself hours a week from cooking and running to the grocery store to pick up those last-minute items you forgot, dining out, or skipping meals (to eat only snacks on the go we’ve all been there), then the answer is yes. Setting up a system for meal planning may be the solution you need to stay on track. If you want to learn some tips and tricks about meal prepping then keep on reading.


 Have A Set Of Simple Go-To Recipes

 

This one is pretty simple. By having a set of go-to recipes that you love can make meal planning much easier, especially on the weeks you’re feeling uninspired. The key is to not let the process exhaust you, otherwise it’ll be too easy to fall off the bandwagon!


Make A Grocery List Fun Not A Chore

This may seem like a no-brainer, but it’s important to prioritize your trip to the store or farmers market before you even begin meal prepping. This begins with making a grocery shopping list at home. Take stock of what foods and ingredients you already have at home so you don’t waste time and money finding them at the store.

Then, think about what dishes you’d like to eat and if you can mix, match, and maximize the ingredients. For example, meals with quinoa are a great choice: You can make a big batch of quinoa and create meal spin-offs for breakfast (cold cereal), lunch, and dinner!

Lastly, make sure you have enough food containers to store your meals separately. Use glass bento boxes to organize your lunches and dinners. Mason jars are great for storing salad dressings, hummus, pesto, and other sauces or marinades.


Multitask Your Cooking And Meal Prepping

I’m all for being efficient with my time, and that carries over into cooking as well. (Saving time is a fundamental component. Not every meal has to be done one at a time — use your time wisely! Cook separate ingredients on the stovetop. While those ingredients are boiling or steaming away, chop, toss, and bake veggies, sweet potatoes, granola, and other goodies in the oven. Get all your ingredients ready on the kitchen counter. As your stove and oven is firing away, blend up a storm of hummus, homemade almond milk, or salad dressings.

With that said, sometimes people start meal prepping by doing too many dishes at once, which can be overwhelming and stressful. Until you know the recipe instructions by heart, start slow with one dish for the week. Be selective about the ingredients you want to prep, too. You also don’t need to prepare all the components of a dish at once. Some base ingredients, like rice, quinoa, and pasta, can be batch-made, while fresher ingredients can be cooked later in the week. Or you can save ingredients separately. Not choosing to cook everything at once (so you can build your meal later) could ultimately save you more time.


Full Fridge

I understand that going grocery shopping can get expensive when you are starting a new “Diet” plan and you don’t have the food to go with it.  you don’t need to meal prep every single dish for the week ahead — just pick one meal you find the most challenging. For example, if it’s difficult to get up early every morning to prepare breakfast, use your time to put together a week’s worth of overnight oats or bake up a batch of whole-grain muffins. Find it hard to make time for lunch? Toss your greens and veggies into individual containers, and prepare some homemade salad dressing that you can drizzle on top when it’s time to eat.

The key is to start small and then work your way to having a fridge full of meal components already prepped so you can get creative on the spot.



Assemble your meals later, rather than all at once

Preparing ingredients to assemble meals during the week takes the most time, so I recommend setting aside a couple hours one day a week (usually Sunday) that works for you to prep and cook meal components, such as quinoa, hard-boiled eggs, and greens for salads, to assemble later on. There’s no freezing required since you’ll be eating your meals throughout the week.


Meal prep can take less than 3 hours

Think of meal planning as a key to saving you time and energy to put elsewhere. I still enjoy cooking, just as you might, but I don’t enjoy devoting so much time to one activity every day. This additional time is probably really the best benefit of meal planning, especially when there are so many other things in life I’d like to give attention to — exercise, chilling out, reading books, and hanging out with friends and family or watching tv.


Final Thoughts

When it comes to “Diet” and nutrition it shouldn’t be stressful. That is why there are people like me that do all the stressful work and research to bring you the information you require without you getting overwhelmed. I left links below for different beginner areas (nutrition, health, and exercise).

At the beginning of today’s post, I left the link to a survey. The survey is about the Ebook I am currently writing and I am curious to know if you (my friends/followers) would like to be a part of it.

Also, like always if you ever have any questions please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. You can reach me at any of the links provided at the bottom.


Beginner Post Links: 

Diet Myths Solved

Natural Sweeteners

Carb Myths

“Dieter’s” Mindset

Working Out For Beginners

Clean Eating For Beginners

Keto For Beginners

Shop The Perimeter

Plyo Workout For Beginners


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:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

 

Intermittent Fasting For Beginners (Women) Edition

Today I am going to be talking about Intermittent fasting (IF) but this time just for women. I did a post a few weeks back about some Intermittent fasting mistakes people make as a beginner and I really didn’t go into depth for women. Intermittent fasting for women can get a little bit more complicated. If you are new and this is the first post you’re reading from me Click Here before you read today’s post because today I’m not going to be talking about mistakes that women take I am going to be giving a beginners guide to Intermittent Fast for women.

In yesterday’s post, I gave a link to a survey. That survey is about an Ebook that I am currently working on and in that survey, I ask what you would like to see from me in the Ebook and I ask if you wanted to be apart of the process for the Ebook. The Ebook Is obviously going to be health, fitness, and nutrition related. If you would be so kind and take less than 30 seconds to fill out the survey so I know exactly how to proceed with the Ebook I would be forever grateful you can Click Here to fill it out… Thank You!
~Intermittent fasting has become increasingly popular in recent years 40% in the last 5 years. Unlike most “Diets” that tell you what to eat, intermittent fasting (IF) focuses on when to eat by incorporating regular short-term fasts into your routine. This way of eating may help you consume fewer calories, lose weight and lower your risk of diabetes and heart disease. However, a number of studies have suggested that intermittent fasting may not be as beneficial for women as it is for men. For this reason, women may need to follow a modified approach.

Disclaimer: Before you make any changes to your lifestyle that includes your “Diet” always consult a medical professional for advice. And then consult a professional in that area of your life you want to change. Remember you aren’t alone when it comes to struggles with “Diet” and Exercise.

Here is a detailed beginner’s guide to intermittent fasting for women.


What Is Intermittent Fasting?

Before I get into the detailed guide first I’m going to explain what Intermittent Fasting is so that way you have a better understanding of what IF includes.

Intermittent fasting (IF) describes a pattern of eating that cycles between periods of fasting and normal eating. The most common methods include fasting on alternate days, daily 16-hour fasts or fasting for 24 hours, two days a week. Unlike most “Diets”intermittent fasting does not involve tracking calories or macronutrients also knows as (Macros). In fact, there are no requirements about what foods to eat or avoid, making it more of a lifestyle than a “Diet”.

Many people use intermittent fasting to lose weight as it is a simple, convenient and effective way to eat less and reduce body fat. It may also help reduce the risk of heart disease and diabetes, preserve muscle mass and improve psychological well-being. What’s more, this dietary pattern can help save time in the kitchen as you have fewer meals to plan, prepare and cook.


Intermittent Fasting May Affect Men And Women Differently

I know as women it feels like when it comes to “Diet”, losing weight, and exercise it always seems that men are always ahead of the game. A man could wake up today and decide he wants to lose 20 pounds in a month and he will. Whereas women when we reduce calories our bodies don’t react kindly because if you didn’t know women’s bodies are sensitive to calorie restriction “Diets” that’s why we have to work so much harder with our nutrition and fitness.

Here is a little more detailed outline

There is some evidence that intermittent fasting may not be as beneficial for some women as it is for men. One study showed that blood sugar control actually worsened in women after three weeks of intermittent fasting, which was not the case in men. There are also many anecdotal stories of women who have experienced changes to their menstrual cycles after starting intermittent fasting. Such shifts occur because female bodies are extremely sensitive to calorie restriction.

When calorie intake is low — such as from fasting for too long or too frequently — a small part of the brain called the hypothalamus is affected. This can disrupt the secretion of gonadotropin-releasing hormone (GnRH), a hormone that helps release two reproductive hormones: luteinizing hormone (LH) and follicle stimulating hormone (FSH). When these hormones cannot communicate with the ovaries, you run the risk of irregular periods, infertility, poor bone health and other health effects.

Although there are no comparable human studies, tests in rats have shown that 3–6 months of alternate-day fasting caused a reduction in ovary size and irregular reproductive cycles in female rats. For these reasons, women should consider a modified approach to intermittent fasting, such as shorter fasting periods and fewer fasting days.


Health Benefits Of Intermittent Fasting For Women

Heart Health

Heart disease is the leading cause of death worldwide. High blood pressure, high LDL cholesterol and high triglyceride concentrations are some of the leading risk factors for the development of heart disease. One study In 16 obese men and women showed intermittent fasting lowered blood pressure by 6% in just eight weeks. The same study also found that intermittent fasting lowered LDL cholesterol by 25% and triglycerides by 32%.

However, the evidence for the link between intermittent fasting and improved LDL cholesterol and triglyceride levels is not consistent. A study in 40 normal-weight people found that four weeks of intermittent fasting during the Islamic holiday of Ramadan did not result in a reduction in LDL cholesterol or triglycerides. Higher-quality studies with more robust methods are needed before researchers can fully understand the effects of intermittent fasting on heart health.

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Diabetes

Intermittent fasting may also effectively help manage and reduce your risk of developing diabetes. Similar to continuous calorie restriction, intermittent fasting appears to reduce some of the risk factors for diabetes. It does so mainly by lowering insulin levels and reducing insulin resistance. In a randomized controlled study of more than 100 overweight or obese women, six months of intermittent fasting reduced insulin levels by 29% and insulin resistance by 19%. Blood sugar levels remained the same.

What’s more, 8–12 weeks of intermittent fasting has been shown to lower insulin levels by 20–31% and blood sugar levels by 3–6% in individuals with pre-diabetes, a condition in which blood sugar levels are elevated but not high enough to diagnose diabetes. However, intermittent fasting may not be as beneficial for women as it is for men in terms of blood sugar.

A small study found that blood sugar control worsened for women after 22 days of alternate-day fasting, while there was no adverse effect on blood sugar for men. Despite this side effect, the reduction in insulin and insulin resistance would still likely reduce the risk of diabetes, particularly for individuals with pre-diabetes.

Here is a post I did on how to reverse diabetes intermittent fasting was included in that post if you are curious to find out more on how to reverse diabetes Click Here

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Weight Loss

Intermittent fasting can be a simple and effective way to lose weight when done properly, as regular short-term fasts can help you consume fewer calories and shed pounds. A number of studies suggest that intermittent fasting is as effective as traditional calorie-restricted diets for short-term weight loss. A 2018 review of studies in overweight adults found intermittent fasting led to an average weight loss of 15 lbs (6.8 kg) over the course of 3–12 months.

Another review showed intermittent fasting reduced body weight by 3–8% in overweight or obese adults over a period of 3–24 weeks. The review also found that participants reduced their waist circumference by 3–7% over the same period. It should be noted that the long-term effects of intermittent fasting on weight loss for women remain to be seen.

In the short term, intermittent fasting seems to aid in weight loss. However, the amount you lose will likely depend on the number of calories you consume during non-fasting periods and how long you adhere to the lifestyle.

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It May Help You Eat Less

Switching to intermittent fasting may naturally help you eat less. One study found that young men ate 650 fewer calories per day when their food intake was restricted to a four-hour window. Another study in 24 healthy men and women looked at the effects of a long, 36-hour fast on eating habits. Despite consuming extra calories on the post-fast day, participants dropped their total calorie balance by 1,900 calories, a significant reduction.

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Other Health Benefits

A number of human and animal studies suggest that intermittent fasting may also yield other health benefits.

Reduced inflammation: Some studies show that intermittent fasting can reduce key markers of inflammation. Chronic inflammation can lead to weight gain and various health problems.

Improved psychological well-being: One study found that eight weeks of intermittent fasting decreased depression and binge eating behaviors while improving body image in obese adults.

Increased longevity: Intermittent fasting has been shown to extend lifespan in rats and mice by 33–83%. The effects on longevity in humans is yet to be determined.
Preserve muscle mass: Intermittent fasting appears to be more effective at retaining muscle mass compared to continuous calorie restriction. Higher muscle mass helps you burn more calories, even at rest.


 What Are The Best Types Of Intermittent Fasting For Women?

I’m sure you’ve heard this many times “when it comes to dieting, there is no one-size-fits-all approach”. This also applies to intermittent fasting. Generally speaking, women should take a more relaxed approach to fasting than men. This may include shorter fasting periods, fewer fasting days and/or consuming a small number of calories on the fasting days.

Here are some of the best types of intermittent fasting for women:

~Crescendo Method: Fasting 12–16 hours for two to three days a week. Fasting days should be nonconsecutive and spaced evenly across the week (for example, Monday, Wednesday, and Friday).

~Eat-stop-eat (also called the 24-hour protocol): A 24-hour full fast once or twice a week (maximum of two times a week for women). Start with 14– 16-hour fasts and gradually build up.

~The 5:2 Diet (also called “The Fast Diet”): Restrict calories to 25% of your usual intake (about 500 calories) for two days a week and eat “normally” the other five days. Allow one day between fasting days.

~Modified Alternate-Day Fasting: Fasting every other day but eating “normally” on non-fasting days. You are allowed to consume 20–25% of your usual calorie intake (about 500 calories) on a fasting day.

~The 16/8 Method (also called the “Leangains method”): Fasting for 16 hours a day and eating all calories within an eight-hour window. Women are advised to start with 14-hour fasts and eventually build up to 16 hours.

Whichever you choose, it is still important to eat well during the non-fasting periods. If you eat a large amount of unhealthy, calorie-dense foods during the non-fasting periods, you may not experience the same weight loss and health benefits as you would during the fasting days.


How To Get Started

This section will be the shortest because getting started is pretty simple. In fact, chances are you’ve already done many intermittent fasts before. Many people instinctively eat this way, skipping morning or evening meals.

The easiest way to get started is to choose one of the intermittent fasting methods above and give it a go.

However, you don’t need to necessarily follow a structured plan.

An alternative is to fast whenever it suits you. Skipping meals from time to time when you don’t feel hungry or don’t have time to cook can work for some people.

If you are a beginner not to just Intermittent Fasting but to “Diet”, nutrition, and exercise, I did a post how to change your mindset when you are a beginner to the health world. After you finish reading this post head over Here to get all the info on how to change your mindset as a beginner.

 


Final Thoughts

Like I mentioned above in my disclaimer ALWAYS consult a medical professional or a professional if you are unsure about the changes you want to make. Intermittent Fasting shouldn’t be stressful if anything IF should be stress-free. If you are currently doing IF and you would like some advice or if you just have some general questions about today’s post or questions in general please don’t hesitate in reaching out and i will be more than happy to answer any questions you may have.


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:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

Intermittent Fasting Mistakes

Did you know that over a third of U.S. consumers are currently dieting—and the majority of them are following intermittent fasting or IF. If you haven’t yet been acquainted with the trend, IF is an eating pattern that involves abstaining from food for a specific period of time (usually overnight) and limiting meals to an eating window. Besides being linked to boosting your metabolism, “Research seems to be finding [IF] benefits to weight, blood sugar, inflammation, and potentially to brain health.

However, while research shows that many folks are trying their luck with IF, people often find that they’re not seeing optimal results as quickly as they expected. If you’re not witnessing a trimmer waistline and bloat-free belly, don’t quit just yet—you may be guilty of committing these five mistakes. Find out how you can improve your IF experience and reap the results you’ve been dreaming of before throwing in the towel please keep reading.

And if you want healthy recipes, supermarket shopping guides, and essential nutrition tips, and workout tips right at your fingertips please don’t hesitate in reaching out.


Choosing The Wrong Eating Window

This is one of the biggest mistakes people make when they are starting out with IF. I remember when I first started IF I would stop eating at 9pm and I then would break my fast around 2pm. In the beginning, this didn’t work I was always hungry before and I would essentially try to hold off as long as possible. If I knew then what I know now I would’ve changed my eating window to an earlier time.

There are multiple IF plans, and there’s no one-size-fits-all. The 5:2 approach involves eating your normal “Diet”   five days out of the week and restricting your caloric intake to 500–600 calories for the remaining two. During the 8:16 approach, your eating window is 8 hours long during the day, and the 16-hour fasting period occurs overnight. Other arguably less popular plans include the Warrior “Diet”, which involves eating small amounts of produce during the day and indulging in a big meal at night, and the Eat-Stop-Eat plan that involves one or two 24-hour fasts per week. ( I would like to try the warrior “Diet” before the end of this year.)

If your weekdays involve hitting the gym for an a.m. sweat sesh, working overtime, and then rushing to get dinner on the table, the 5:2 eating plan may be too restrictive and leave you feeling famished—a recipe for IF failure. “Some may find that a 12-hour fasting window is all they can do without major discomfort, while others do just fine with a 16-hour fast. For beginners, start with 12 hours and build up from there.

Advice: It’s okay if you fail in the first week of IF most people do and I know I did. I just kept starting over until I was able to make I 16 hours.


Not Getting Enough Calories

A lot of people restrict calories all the time. People that are not eating enough during your eating window and still trying to cut calories can totally backfire. People often try to count the calories they eat during the window, however, that is not the point. The goal is to eat until you’re full, which your body will tell you (My personal experience Is that I am until I was full and I ate healthy foods and I stopped eating when I felt nice and full.) By restricting calories, you will under-eat, causing unwanted changes in the body, which can be detrimental long-term. For weight loss, I recommend women eat 1200–1800 calories and men consume 1800–2200, adding that caloric needs change based on levels of physical activity and age.

To avoid dipping too low in energy, which could compromise energy and productivity levels during your day, try eating three smalls meals and one to two snacks during your eating window. Additionally, eating only one time a day can lead to extreme levels of hunger which would make it very challenging to make healthful choices at the moment and often lead to overeating.


Eating the Wrong Foods

Just because IF doesn’t require macro-tracking and rather focuses on your meal timing, that doesn’t give you the green light to engage in a junk food free-for-all. Eating the wrong foods during the eating window and not getting enough nutrients is often a problem while intermittent fasting. It is essential to nourish the body with nutrient-dense whole foods so that the body can break them down during the fasted state, keeping you satiated. People use IF as an excuse to eat the wrong things, such as processed foods and sugar, which is not good for the body during the fasted state. I recommend sticking to healthy fats, lean proteins, complex carbohydrates, and fiber found in fruits and vegetables.


Forgetting to Drink Water

Fasting or not, staying hydrated helps you fight off hunger and cravings. Remember it is essential to drink up (Water) during the fasted state. Since the body is breaking down components while you fast, water is needed to detoxify them and flush out the toxins. This can also help you to feel full. Try keeping a large reusable water bottle by your desk so you can sip throughout the day.


Overtraining

If you’re planning to hit the gym during your IF period, make sure not to overdo the HIIT circuits. If you’re following 8:16 and skip your usual breakfast, engaging in a morning workout on an empty stomach will leave you feeling extremely low on energy and could impact your workout performance and speed of muscle recovery.

Similarly, working out during the calorie-restricted days on 5:2 won’t help you get the most out of your workout and leave you feeling ravenous. The body has to be eased into the process of IF. The process works if you do it correctly, but eating too little and training too hard can lead to adrenal fatigue. Working out is great, but too much stress on the body will be a problem.


Final Thoughts

With any changes, you do to your “Diet” always consult your doctor beforehand. Intermittent fasting is hard especially when you are switching from an American standard “Diet” (Crap). Once your body adapts to the new way of eating IF should become easy and you won’t even realize that you are doing it. If a day comes up and you might wake up hungry it is okay to break your fast a bit early. You don’t want to hold off until your eating window because you might overeat.


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

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

Summer Workout

Whether you’re on vacation, live at the beach or just love to work out in the sand, these beach-based exercises will challenge your entire body. Working out on the beach tests your stability, agility, fitness levels and mental toughness due to the unstable surface and outdoor environment.

Before starting the exercises, measure your starting and ending points by pacing 20 steps and Increasing the distance each round. Also, make sure to properly warm up and cool down, focusing particularly on the calves, ankles, and feet, which serve as the smaller stabilizer muscles when exercising In the sand. Warm up by going through each of the exercise motions In a slow, controlled manner or incorporate dynamic movements to get your muscles warm and heart rate up.

There’s a radically simple way to burn more calories per step without Inching up your Incline or pushing your pace: Walk or run on the sand. Studies show that you’ll activate extra muscle just by treading on the loose stuff rather than solid ground. Because sand grains constantly shift, your nervous system has to recruit additional muscle fibers In your legs, hips, and trunk In response.

Also, If you didn’t know that soft surface absorbs more energy, so Instead of experiencing a helpful rebound effect as you would on the pavement, you sink deeper and your muscles have to engage longer to push off. You’re forced to work harder to move. The payoff: Do a workout on the sand and you burn up to 50 percent more calories per minute than If you do the same routine on pavement or grass.

Plus, Sand soaks up some of the poundings, It also reduces stress on your joints, the impact Is about four times lower on sand than on firmer surfaces, which can mean much less post-workout Inflammation and soreness. This remains true even as you Increase your exercise Intensity.  The bonus Is that you’ll bounce back faster after a tough session…and be ready to hit the beach for your next round of fresh-air fun.

If you are on vacation at the beach and you want to stay on track then check this post Id did about summer weight gain. I talk about foods that are waist-friendly and foods that you should stay away from during those summer parties. ~~~~>Summer Weight Gain


New To Summer Workouts

If you are new to beach workouts here Is my tip for beginners. I recommend from personal experience Is starting on wet sand. Wet Sand Is firmer It will provide a firm stable base of support for you.

Exercise on level sand. Running and jumping on an angle, as you would along a shoreline, puts you In an awkward position, which could cause Injury.

Wear sneakers when you’re on coarse, cold, or hot sand. Otherwise, you can go barefoot. You’ll burn the same number of calories, either way, so base your choice on comfort.


Tips

My tip for beginners Is to only warm up on the sand no more than 5 minutes. Since you are on sand you will start to feel the workout burn during your warm up. Duration of the workout Is 30 minutes, you’ll do anywhere 4 workouts and no equipment necessary.


Workouts

Workout 1Shoulder up– Begin In an upright plank, with the hands wider than shoulder-width distance apart. Lower Into a push-up and return to plank position. Next, raise the hips and lower the chin to keep your gaze at your feet. Lower the crown of the head toward the sand, all while keeping the legs and torso ridged. Push back up through the shoulders until the arms are almost completely straight. Complete 10 reps before moving on to your next workout.

Workout 2: Cross-under Planks– Yes, these are for beginners. Begin In an upright plank position with the hands under the shoulders, the legs straight and the core braced. Bring the right leg under the body toward the left hand by twisting the core, again keeping the leg straight and foot flexed. Perform 10 repetitions before moving on to your next workout.

Workout 3: Runner’s Abs– Technically you aren’t running standing up you are “running” on the ground. Balance on the sit bones (just above the tailbone) and flex the torso, knees, and arms into 90-degree angles. Straighten the right leg while reaching the right arm forward to mimic a running gait. Use the core to keep the torso upright as you balance and draw in each leg. Complete 30 runner’s abs before moving on to your next workout.

Workout 4: Crab Walk- Begin seated facing the starting point. Keep both knees bent and place the hands on the sand under the shoulders. Lift the hips off the ground as high as possible. Flexing at the ankle, begin pulling through the hamstrings and pushing with the upper body. Take small, quick steps to avoid Injury to the wrists. Crab walk the entire length of the marked-off distance and back to the starting point.


Final Thoughts

It’s always a good Idea and It’s fun to switch up where you workout. It helps keeps you motivated and you get to enjoy the sunshine and the ocean. These workouts are for beginners. I would recommend wearing some type of shoe If It’s your first time working out on the sand. Since these workouts require movement there are specific shoes for the sand and for working out you can always look Into that. Get up, et out, And Enjoy the sunshine and Ocean everyone needs some vitamin sea!


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 <3


Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

 

Fitness Trends Of 2018

Fitness trends come and go every year, but this year Is all about getting back to basics. Yes, the basics. A trend was defined as having more lasting power than a fad, which Is typically met with more enthusiasm but lasts for a shorter amount of time. With that, here’s what you should know about the 10 fitness trends you’ll see everywhere this year.

H.I.I.T

If you don’t know what H.I.I.T Is It stands for Hight. Intensity. Interval. Training.

Looks like 2018 Is going to be sweaty. A high-intensity interval training (HIIT) session usually only lasts 30 minutes or less but requires short bursts of (you guessed It) high-Intensity exercise followed by a slower-paced recovery period. For Instance, you might sprint as hard as you can for 15 to 30 seconds and then walk for 45 to 60 seconds. You’d alternate between the two for a set amount of time.

There’s a reason people can’t get enough of it: The workouts are time efficient and effective if you’re looking to fry fat, research suggests. One catch, though. Fitness pros don’t love recommending HIIT to their clients since It has a higher rate of Injury. If I am recommending H.I.I.T to a client I recommend modifying. I will go through whatever workouts they want to do and I will modify them so they can still a nice workout In and the risk of Injury Is lower.

Group Training

Fitness classes have been around forever, but they’re making their mark this year.  group training as a workout of five or more people led by an Instructor. The possibilities are endless: boot camps, boxing, cycling, and rowing would all make the cut. These classes are designed to teach you something new, motivate you, and help you reach your fitness goal. Sign up for one with a friend, since working out with a buddy can push you to exercise harder and longer.

Fit Trackers

Americans are obsessed with data continues this year. Wearable tech includes activity trackers, smartwatches, heart rate monitors, GPS tracking devices, and smart eyeglasses (like the snapchat spectacles).  If you thrive off the numbers, devices like the Apple Watch, Fitbit, and Samsung gear watch can enhance your training and help you stick to your goals. This type of technology Is advancing rapidly, and with new technology brings obsession and new excuses not to get moving.

Body Training

Body Training Is what It sounds like. You are using your body for training (exercise). Body Training has been around for years. Now It’s becoming more of a thing because more people are forgoing the gym membership and working out In the sunshine. Most people won’t bring work out equipment to the beach. If working out at the beach Is your thing then this requires very little equipment like a workout mat or yoga mat to protect your body from the heat of the sand.

Yoga

Yoga has been around for centuries. Recently people are doing more yoga to relax their body from a hard workout the day before. Some newbies who are new to working out are doing yoga to help get their mind In the right place to be mentally prepared for working out. Not to mention, yoga can help relieve stress, boosts your mental health, Improves your heart health, and even makes your sperm healthier.

 Functional Fitness

What Is functional Fitness you may ask? Well, good question. Functional fitness Is defined as using strength training to Improve balance, coordination, force, power, and endurance to enhance someone’s ability to perform activities of daily living.  Lifting groceries, walking up the stairs and moving furniture around all require muscle. The deadlift, for example, Is a functional exercise because you use your entire body…your arms, legs, and core—when you’re picking something up, like a heavy moving box. Functional fitness helps you replicate the movements you perform in daily life, so that way, you’ll feel strong outside the gym, too.

Final Thoughts

With everything fitness-related trends come and go the one thing that will always stay the same Is that working out will always be around. The thing about living In the era of working out, fitness, and health Is that things are always being updated. Fitness trackers are a great way to keep track of your workout. Most smartphones to the same thing all you have to do Is make sure that you just keep your phone on you somehow (like a smartphone armband.)

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 <3

Where you can follow me

Check me out on Medium:

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

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