Easy Exercises

I know the title says Easy Exercises. I want to tell you that this post is part of my lazy or a.k.a easy something series. This series is designed for busy people who may not have the time to work out or eat right or just, in general, take better care of their health in the easiest but most effective way possible.

If you missed yesterday’s post click here and if you have any questions about the ketogenic “diet”, health, fitness or nutrition you can reach me at any of the links plus my email that I left at the end of today’s post.

Exercise sounds great and all, but when it comes to actually have to do it, that’s another story. Because most of the time, if you’re lazy, you can’t be arsed. It’s either too cold to run outside, too hot to run outside, too windy to run outside, or you can’t afford a gym membership.

And especially when you’re just starting off your pursuit of being an exercise queen, your fitness doesn’t tend to be tip-top. It takes some getting there. So we’ve compiled the lazy girl’s guide to getting yourself fitter, without it feeling like a complete ball ache.


Stick to 10s

Try to do just 10 push-ups and 10 sit-ups every day, even if they aren’t consecutive. Because something is better than nothing, and after a while, when you feel yourself finding the sets of 10 too easy, you can up it at your own pace.


Stand up at least every hour

We’ve all read about how sitting all day is bad for you, being hunched over a keyboard and not even getting out for lunch because we’re too busy. But enough is enough! Make a conscious effort to get up at least once an hour – go to the toilet, make a round of tea, or even just go and say hello to a colleague. Yeah, that’s right, having a chat at work is good for your health and wellbeing.


Walk for at least 20 minutes a day

It’s no longer the bleak mid-winter, which means no excuses to get public transport literally everywhere you go. Use the legs you were given and get moving; even just 20 minutes a day will be an improvement for your health. It’s easy to fit it into your daily schedule, and won’t have you gasping for breath. Jump on the bandwagon started by charity Living Streets, which is encouraging people to #Try20 by walking for just 20 minutes per day for a month to see how much difference it makes to both health and happiness. This is the perfect excuse to get a dog, really.


Don’t even leave the house

Yup, you read that right; you don’t even need to leave your house, or even the sofa, to get a solid workout in. There are many accessible exercises and home workouts you can do from your living room, that won’t require you to make the commute to the gym. Do some tricep dips and some lunges, and work those abs – all from the comfort of your own home.


Use Tabata

If you only have five minutes, download the Tabata timer app for a super speedy workout. Guiding you for 20 seconds on and 10 seconds off makes for a great high-intensity workout that has both fitness and weight-loss benefits. Run for 20 seconds and then walk for 10, or skip for 20 and lay down for 10. You can do burpees, mountain climbers or even the plank (if you’re brave enough), Tabata training will raise your metabolism and heart rate immediately and you should start seeing the benefits in no time.


Switch off

It’s not all about exercise – our daily lives have a real impact on our health and wellbeing. Getting enough sleep is crucial to being fit, and the 628482 devices you own which distract you on the daily aren’t helping.  So power down all the technology you’ve got coming out your ears at least an hour before going to sleep, and you should find you start to have a better rest.


Don’t worry about how long your work out lasts

The quality of your workout doesn’t depend on how long it is, which is quite frankly music to our ears. Any exercise is great and the most important thing when first starting out is to just get moving in the first place. Don’t try and climb a mountain before you can even walk, if you know what we mean. It doesn’t matter if you didn’t do a full hour, or if you couldn’t run for as long as you wanted (ahem, only managed to run around the block once). The fact is, you’re doing something, and that’s what that matters.

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 Run for just one song

Instead of being too ambitious and then feeling awful when it doesn’t all come together, tell yourself to run just the length of one song. Make it a good one and you won’t even notice when the 3.5 minutes are over. So basically, download Beyoncé’s new album and you’ll find yourself volunteering for the marathon no problem.


Spend time in bed

Let’s face it; some forms of exercise can be fun and sex is one of them. Research conducted by scientists from the University of Quebec in Canada found that sexual activity can be just as effective at burning energy as moderate intensity exercises. GREAT stuff. Women can burn up 90 calories during a sex session, which is just under half the amount you would burn in a 30-minute jog. I think I know which one you’d rather pick…


 Work out during the adverts

Lazy people like to watch TV. So why not combine this with exercise, and time your mini-workouts to be just as long as the ads. Unless you’re watching Netflix, of course, where there are no adverts. If you do a five-minute circuit of lunges, burpees, jogging, skipping and squats during the ads, then you can reward yourself by lounging on the sofa and finding out if Britain really does have talent. Leave the Ben & Jerry’s in the freezer, though, if you want to make any kind of difference.


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

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

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

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

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

 


 Your Skin Is Dry

Your skin is dry.

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

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


You Constantly Have To Pee

You constantly have to pee.

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

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


You’re feeling anxious

You're feeling anxious.

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

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

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


You’re Gassy All the Time

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


You’re Constipated

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


You’re Always Hungry

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


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


You’re Fatigued

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


You’re Constantly Cold

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


You’re Breaking Out

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


You’re Depressed

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


You Can’t Remember Anything

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


You’re Always Sick

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


You Have No Energy

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


Final Thoughts

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


Thank You

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

The Best Vegan Apps

I’ve selected these apps based on their quality, user reviews, and overall reliability as a source of support for people who want to up their vegan prowess. 

Following a vegan diet means not eating animal products. This includes meats, eggs, honey, and dairy-based foods like milk and cheese. Veganism can extend beyond diet to not wearing or using animal byproducts like leather or fur.

Anyone can decide to become vegan. People choose to follow a nonanimal-based lifestyle for many reasons. Some common motivations are taste preferences, religious beliefs, opposition to animal slaughter, or health aspirations.

There are many potential benefits of vegan diets, including weight loss and ethical satisfaction. But vegans must take extra care to ensure they don’t lack vital nutrients. This is especially important for children and breastfeeding mothers.

If you’re considering a vegan lifestyle, speak with a doctor or registered dietitian. They can help you figure out the right balance of foods and supplements. Together, these can help you guarantee you’re getting critical nutrients like protein, iron, vitamin B-12, and calcium.

Your new plan may seem overwhelming, limiting, and laborious at first. Many common products contain staple animal ingredients, like eggs, dairy, and other lesser known animal-based ingredients. Luckily, with the help of a trusty app, you can find the best vegan-friendly restaurants, products, recipes, and substitutions with your phone.

Here’s this year’s list of our top picks of the best vegan eating apps out there.


HappyCow

iPhone rating: ★★★★★

Android rating: ★★★★★

Price: $3.99

For travel-savvy vegans and vegetarians, HappyCow is a must-have. With guidance for more than 180 countries, you can find vegan eats almost anywhere you go. Search restaurants by keyword or filters. Browse interactive maps and restaurant info. Searching by currently open restaurants can save you time, especially on the go.

Read reviews to see if a place suits your taste. Then save your favorites so you know where to visit (or not visit) again. If you’ll be without mobile Wi-Fi or wireless service, plan ahead and save restaurant details offline. The app also covers points of interest like stores, food trucks, and farmers markets. There’s a free Android version with limited capabilities.


Vegan Amino

iPhone rating: ★★★★★

Android rating: ★★★★★

Price: Free

Vegan Amino taps into the social side of being vegan. The app connects you to a community of other vegans. You can create a profile and chat with others who share your diet. Find influential vegans via the reputation score and follow your favorites. Or build a following yourself by sharing your own tips, tricks, recipes, and more.

Struggling to get a dish from their library of recipes just right? Post a question about it and let other vegan cooks share their tips and techniques. The app even offers a vegan “encyclopedia” linking to recipes, vegan blogs, nutritional info, and restaurants. Check it out for the latest news and smart lifestyle hacks.


 

Veganagogo Vegan Travel

iPhone rating: Not yet rated

Price: $2.99

Another traveler must-have is Veganagogo. This app can translate pre-crafted questions into 50 languages, helping you communicate your dietary needs. You can trust you’re asking the right questions as each is translated by a native speaker.

Veganagogo also uses graphics to help convey preferences, like no pork, fish, or dairy. With day and night modes, it’s easy to use the app anytime you want to eat.


gonutss

iPhone rating: Not yet rated

Android rating: ★★★★★

Price: Free

This app helps you find vegan recipes and substitutes for non-vegan foods and ingredients. It also highlights vegan products and raw materials. Tailor your search with filters like non-GMO, peanut-free, raw, fair trade, or sugar-free. The best features may be the app’s calculators. The egg-free baking calculator helps you adjust non-vegan recipes. The protein calculator helps optimize your protein intake for your dietary needs.


Vegan Wines

Android rating: ★★★★★

Price: Free

Vegan Wines aims to help you make ethical choices about wine, beer, and spirits. The app uses open-source data to tell you which beverages are made completely animal-free. This includes production methods without animal derivatives like gelatin or seashells.

The latest version lets you filter by type of alcohol and country of origin. The app provides an offline database, too.


Oh She Glows

iPhone rating: ★★★★★

Android rating: ★★★★★

Price: $1.99

Oh She Glows is a plant-based recipes app that draws you in. Elegant photography, crisp design, and a healthy amount of whitespace allows vibrant food colors to pop. Search by season, dish type, and more to find and try a range of delicious recipes.

Take recipes offline for convenience when you’re shopping or cooking. Customize your recipes and add your own cooking notes. The antilock capability means you won’t have to continuously unlock your phone with wet or food-filled hands.


vanilla bean | discover tasty vegan restaurants

Android rating: ★★★★★

Price: Free

Vegans in or traveling to Europe can find a wide array of restaurant options using Vanilla Bean. The app boasts the widest selection of vegan restaurants in the United Kingdom and Ireland. It also highlights options in Germany, Austria, Switzerland, and Luxembourg. Filters, detailed descriptions, and a map feature help you find the best local options to try. Share your favorites on Facebook. Photos of restaurant interiors help you find the right ambiance to suit your mood.


Vegan Additives

Android rating: ★★★★★

Price: Free

Created for vegans by a vegan, this app helps you identify additives as vegan-friendly or not. Items are searchable by name or E number. E numbers are given by the European Union to additives that have passed safety inspections. For each item, the app also provides helpful info, like a description, origin, and common uses.

Vegan Burger Recipes

Android rating: ★★★★★

Price: Free

Being vegan doesn’t mean you have to give up burgers. This app has tons of recipes for creative burger options, like eggplant and pesto burgers. Each recipe tells you about the burger, the ingredients you’ll need, and how to make it. Search the catalog to find your favorites and bookmark them. You can also browse offline to shop for ingredients with or without mobile internet.


These are just some of the apps I used (when I had android) and the apps that I use now (iPhone). There are so MANY more vegan/vegetarian apps that are out there. Here is a list of more vegan iPhone apps that didn’t make my cut but deserve some love.


1.) Vegow-The Weekly Plant diet: This apps helps you track your nutrients for anyone who doesn’t eat enough vegetables. This app claims that it’s good for Vegan, Vegetarian, Keto, and Paleo followers.

2.) 21-Day Vegan Kickstart: This app is good for anyone who is interested in trying to go vegan for the month or just looking for some fun and healthy vegan recipes.

3.) Food Monster: This app will give you TONS and I MEAN TONS of vegan recipes. There is a section called Cheesy Meals and for that section, there are 135 recipes. Some sections have less and some have more. Just be careful if you have food allergies and or sensitivities because at least for me it was hard to alter the recipes.

4.) Meetup: Meetup is a social networking “type” app. With Meetup, you can not only see the fun cool stuff that is going on in your area you can also find local vegans in your area how cool is that?


 Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

 

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

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


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

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

Set Specific Goals Rather Than Broad Ones

woman thinking

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


Overcome Your Weight Loss Plateau

Woman tying shoes

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


Finally, Enjoy Cardio

treadmill intervals

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


Log More Shut-Eye Hours

woman sleeping

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


Stop Drinking Your Calories

girl sipping soda

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


Sign Up At A Gym

hotel gym

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


Go To The Gym More Often

assortment of gym accessories

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


Drink More Water

drinking water at gym

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


Sculpt A Six-Pack

woman abs workout

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


Stay Motivated to Work Out

happy woman outside

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


Clean Up Your Diet

woman buying produce

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


Cook More Meals At Home

older couple cooking

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


Unplug and De-stress

yoga man

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


Eat More Veggies

gardening vegetables

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


Cut Down On Added Sugars

reading food label grocery store

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


Reach Your Step Goal

couple walking dog in nature

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


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

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 ❤️️

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

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Instagram: Amanda Explains It

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Snapchat: amandaleilei (CoffeeandGlutenFree)

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Paleo “Superfoods”

In today’s post, I talk about some “superfoods” that you might think is but really aren’t.

I like the idea behind the paleo “diet”. It seems sensible to try to emulate the “diet” our ancestors ate while we were evolving.

However… even though I like the idea, I don’t like the way the “diet” is prescribed in many cases. It seems to have gone beyond just science and started becoming more about ideology. There are many modern foods that are healthy but actively discouraged on the paleo “diet”. I think this is a huge mistake.

Nutrition should be about science and doing what works best for the individual, NOT ideology. Humans evolved eating a variety of foods and our genes have changed (not much, but some) since the paleolithic period. I think the idea of a paleotemplate is more reasonable.

That is, eat the foods humans evolved eating, then add the modern foods that you like, tolerate and science has shown to be healthy.

Here are 4 foods that technically aren’t paleo, but are still super healthy.

1. Full-Fat Dairy Products From Grass-Fed Cows

One of the pillars of a strict paleo diet is the elimination of all dairy products.

I think this is a mistake… because plenty of people can tolerate dairy just fine.

Although a large part of the world is lactose intolerant, many populations have acquired an enzyme to break down and make full use of lactose, the main carbohydrate found in milk (Milk).

Full-fat dairy products are particularly healthy, as long as they come from grass-fed cows. This includes foods like butter, cheese, and full-fat yogurt.

Full-fat dairy contains bioactive fatty acids like butyrate, which is potently anti-inflammatory (234).

Best of all, full-fat dairy products are loaded with Vitamin K2, a powerful but often ignored nutrient that regulates calcium metabolism in the body.

Most importantly, Vitamin K2 helps to keep calcium inside our bones and outside of our arteries (56).

Studies have shown that Vitamin K2 is highly protective against fractures (lowering the risk by 60-81%) and cardiovascular disease (78). The Rotterdam study showed that people who had the highest K2 intake had a 57% lower risk of heart disease and a 26% lower risk of death from all causes, over a 7-10 year period (9).

In countries where cows are largely grass-fed, consuming full-fat dairy products is linked to major reductions in the risk of heart disease (101112). One study from Australia showed that those who ate the most full-fat dairy had a 69% lower risk of dying from heart disease than those who ate the least (13).

A lot of people are concerned that because full-fat dairy is high in fat and calories, that it can cause weight gain. However… the evidence disagrees. In fact, eating dairy fat is linked to a reduced risk of obesity in numerous studies (14).

That being said, there are some people who can’t tolerate dairy. If you get some sort of negative reaction from eating dairy products, then by all means avoid them. But for people who do tolerate and enjoy them, then there is absolutely no scientifically valid reason to avoid quality dairy products from grass-fed cows.

Unprocessed, full-fat dairy products from grass-fed cows are incredibly healthy. They are high in important vitamins like Vitamin K2, as well as beneficial fatty acids like butyrate.

Dark Chocolate

Dark chocolate is one of those rare indulgent foods that happen to be incredibly healthy and nutritious. Derived from cocoa beans, it is one of the best sources of antioxidants in the world. One study showed that cocoa was even higher in antioxidants than blueberries and acai berries (15). Dark chocolate is very high in fiber and minerals like magnesium, iron, copper, manganese and various others (16).

One problem with chocolate, in general, is that it often contains some sugar. However, if you choose dark chocolate with 70-85% (or higher) cocoa content, then the sugar amount will be minimal and the benefits will far outweigh the negatives.

There have actually been numerous studies on the health benefits of dark chocolate and cocoa, especially for heart and brain function (1718).

Dark chocolate and cocoa can lower blood pressure, raise HDL cholesterol and protect LDL particles from oxidative damage (19202122).

There are also studies showing that dark chocolate can reduce insulin resistance, a major risk factor for metabolic syndrome, type 2 diabetes and heart disease (2324).

In some studies, people who eat the most cocoa and dark chocolate have a 50-57% lower risk of heart disease, which is an insanely high number (2526).

Of course, these types of studies are observational in nature and can not prove that the chocolate caused a reduction in risk.

But given the confirmed effects on important risk factors like blood pressure, insulin resistance and LDL oxidation, I find it plausible that dark chocolate and cocoa could, in fact, reduce heart disease risk (27).

That being said, the benefits of dark chocolate don’t end with the heart. There are also studies showing that it can cause major improvements in brain function (at least in the elderly) and give the skin natural protection against sunburn (2829).

Dark chocolate wasn’t available in the paleolithic period, but it’s still one of the healthiest foods you can eat. Just make sure to choose quality, organic dark chocolate with a high cocoa content… and don’t eat a lot of it, think of it more as a supplement.

One or two squares per day or a few times per week should be enough.

Dark chocolate is a “modern” food, but numerous studies show that it has powerful health benefits, especially for heart health.

White Potatoes

The original paleo diet book took a hard stance against potatoes.

I don’t think this makes a lot of sense… because potatoes are a root vegetable that was available in the paleolithic period.

Some other versions of paleo, like the Perfect Health Diet, actively encourage foods like potatoes, which they refer to as “safe” starches.

Potatoes are actually incredibly nutritious. A single potato contains lots of Vitamin C, potassium, magnesium, manganese, iron and various other nutrients (30).

Really… potatoes contain almost every nutrient we need in some amount, including a decent amount of protein with all the essential amino acids. There have even been accounts of people living on nothing but potatoes for long periods of time, without any apparent negative effects on health.

Another important feature of potatoes is that they may just be the most fulfilling food in existence. In fact, they score higher on a scale called the satiety index than any other food tested (31). What this means is that by eating potatoes, you will feel naturally full and end up eating less of other foods instead.

If you want to make your potatoes even healthier, you can allow them to cool after cooking them. This greatly increases the resistant starch content, which is an indigestible type of starch that functions like soluble fiber (3233).

The only problem with potatoes is the high carb content, so people who are on a very low-carb diet may want to avoid them.

But for people who are active and metabolically healthy, potatoes are pretty close to being nature’s perfect food. It makes absolutely no sense why they shouldn’t be allowed on a paleo diet. They’re as “real” as a food can get.

White potatoes were discouraged in the original version of the paleo diet. However, they are incredibly healthy, highly nutritious and among the most fulfilling foods in existence.

Coffee

Despite having been demonized in the past, studies have now shown that coffee is actually very healthy.

It is loaded with antioxidants… people who eat a Western diet actually get more antioxidants from coffee than fruits and vegetables, combined (343536).Studies have consistently linked coffee consumption to a lower risk of many diseases, especially type 2 diabetes, Parkinson’s, Alzheimer’s and liver diseases (37383940).

Not only that, but numerous studies suggest that people who drink coffee live longer than people who don’t (4142).

Coffee is actively discouraged in the original paleo diet book, although others like The Primal Blueprint (my favorite version) to allow for coffee. Although some people are overly sensitive to caffeine, most people can tolerate coffee just fine.

As long as you don’t drink too much and don’t drink it late in the day (which can have negative effects on sleep), then there is absolutely NO reason to avoid coffee if you enjoy it.

Coffee was probably not consumed in the paleolithic period (neither was tea, for that matter), but it’s still very healthy and incredibly enjoyable.

Just make sure to choose quality coffee and don’t put sugar in it.

Some Thoughts

The truth is, we don’t even know exactly what our paleolithic ancestors ate and there is also no “one” type of paleo diet.

What people ate varied greatly between regions, depending on the food that was available at the time. Some ate a high-carb diet high in plants, others a low-carb diet high in animal foods.

The one thing I do know for certain is that paleolithic humans didn’t eat anything made in a factory. This includes refined sugar, refined grains, trans fats, veggie oils and any sort of processed food that is impossible to make naturally.

Humans evolved eating real food… plain and simple. That’s what we should be focusing on. It is a good idea to consider the foods humans evolved eating because it is likely that these foods will be both safe and healthy for our bodies. But there are plenty of “modern” foods that are healthy too. Just because it’s new, doesn’t mean it’s bad.

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

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Instagram: Amanda Explains It

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Vegan January (Veganuary)

For anyone that follows other blog sites, I signed up for Bloglovin’. You can find me under the name Amanda L or at (amandaexplainsit). I understand that there many Amanda Leigh’s (and many different versions of Leigh). Here is what my profile picture looks like so you can find me.


It’s officially 2019, and that means New Year’s resolutions are in full swing. American resolutions oftentimes pertain to “diet”, whether it be, “I want to lose 10 pounds by March,” or something more long-term such as, “I want to eat better so I can live longer.” Maybe you even considered overhauling completely and going vegan in 2019? Or, even less daunting, just for the month of January? Veganuary is the nonprofit organization spearheading such lifestyle change. This charity is encouraging people worldwide to, yes, go vegan during the first month of the year. The organization’s end goal, of course, is to help people make the switch to an all-vegan “diet” permanently.


What Is Veganuary?

The team at Veganuary is educating people about how adopting a vegan lifestyle can improve personal health as well as help to sustain our environment. Changing your diet is not an easy task, which is why the organization’s team of experts provide those who want to make this change with plenty of help to make the transition as painless as possible. Such tools include meal plans and recipe guides, as well as nutrition tips and other recommendations. The organization even has a book out called, “How to Go Vegan: the Why, the How, and Everything You Need to Make Going Vegan Easy,” which is an even more in-depth resource.


What are some people are doing it

Research says people are motivated to adopt a vegan diet—or at least try it out—for primarily three reasons.

“Going vegan is important for many different reasons, but according to our research, the top three reasons participants take the Veganuary pledge are for personal health, animal welfare, and the environment,” says Veganuary CEO Simon Winch. “Eating vegan is a great way to improve energy and vitality, halve your dietary greenhouse gas emissions, and address animal agriculture—which is one of the biggest contributors to climate change.”

Winch says that Veganuary is expecting over 300,000 people from around the world to participate in this year’s challenge. Other survey results showed that 62 percent of respondents said they intended to continue following a vegan lifestyle after January, too. Another 82 percent said going vegan was not as difficult as they anticipated.


What exactly does going vegan entail

In case you need a refresher, there is a difference between vegan and vegetarian. According to the Vegan Society, “Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose.” A vegetarian, on the other hand, avoids eating animals, but may still opt for their by-products such as eggs, milk, and cheese.


What are the health benefits of going vegan

Sharon Palmer, RDN and founder of the food blog, The Plant-Powered Dietitian advises that there is research on how switching to a vegan diet is linked to a decreased risk of chronic conditions such as Type 2 diabetes, cancer, and hypertension, to name a few. Palmer says this is because, “a vegan diet is rich in all of the ‘good’ stuff like vitamins, minerals, fibers, healthy fats, and antioxidants, and low in all of the things we must watch out for, such as saturated fat, cholesterol, and toxins related to the processing of meats.”


How can I start

You can take the pledge on the Veganuary site so you can kick-off this new journey. Who knows: you might decide to keep it up long past this month!


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 🙂

 

Vegan Or Vegetarian

Happy January 2nd. Blogmas officially ended December 31st. If you are new to my blog I will post all the links to the thirty-one days.

Blogmas Days 1-31

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

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26 Blogmas Day 27 Blogmas Day 28 Blogmas Day 29 Blogmas Day 30 Blogmas Day 31


There actually may be a reason why people are confused about the difference between vegan and vegetarian, and that may have to do the origin of the word vegetarian.

The original word for vegetarian—coined in England in the early 19th century—did, in fact, mean vegan. That is, no animal products at all. Veganism is about respect for all living beings and letting them live their lives as they see fit, rather than as serving us. This means animals are not forced into milk production or raised and used for wool and leather. It is about compassion for all species.


 Different Types Of Vegetarians

An ovo-lacto vegetarian (or lacto-ovo vegetarian) is a non-meat eater (vegetarian) who consumes some animal products such as eggs and animal dairy products. Unlike pescatarians, they do not consume fish or other seafood. A lacto-vegetarian consumes animal dairy products but no eggs, whereas an ovo-vegetarian consumes eggs but not animal dairy. A pescatarian typically consumes eggs, animal dairy, and fish, but no animal meat.

There are new terms “reducetarian”(where participants reduce the amount of meat they consume in order to improve their health, protect the environment, and spare farmed animals from cruelty)

“flexitarian” (A semi-vegetarian or flexitarian “diet” is one that is plant-based with the occasional inclusion of meat)  are now entering the vegetarian scene.

“Reducetarians actively reduce the amount of animal products consumed in their overall “diet”, seeking vegan options to their favorite animal products, whereas flexitarians are comfortable opting for animal products or their vegan counterparts.


How Would You Define Someone Who Identifies As A Vegan

Veganism is both an ideology and an eating methodology. According to the Vegan Society, veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose.


 Vegetarianism Considered A Stepping Stone To Veganism

Switching to a vegan “diet” is not something you have to do overnight. If your objective is to have a vegan lifestyle, starting with a vegetarian “diet” is definitely a good move. Other people are perfectly capable of adopting a vegan “diet” quickly, sometimes because they have some sort of enlightening—an experience that makes them realize they don’t want to consume animal products anymore.


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

The Difference Between White Eggs And Brown Eggs

Happy New Year!

Blogmas is officially over. If you missed the first 31 days here are all the links to the month-long blogmas.

I just want to take a moment before I get into today’s post to wish everyone A Happy New Year’s Eve. I also want to take a moment and say thank you to every and each one of you for being on this journey with me. I set out to blog every single day and I have. For 2019 I want to include all of you (my followers) (read below). I hope you all have fun and let’s have fun. Remember to have fun but also drink responsibly.

HAPPY NEW YEAR AND I WILL SEE YOU ALL IN THE NEW YEAR!

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

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

Welcome back for #Blogmas Day 31! Blogmas Is flying right by! To catch up here are the links to the first 31 Days of #Blogmas

Blogmas Days 1-31

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

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26 Blogmas Day 27 Blogmas Day 28 Blogmas Day 29 Blogmas Day 30 Blogmas Day 31


When shopping for eggs, it’s inevitable to notice that the brown eggs almost always cost more than the white. Some may think that one is better than the other, but the truth is they’re not very different at all. There is a difference between brown eggs and white eggs, but it might not be all it’s cracked up to be. Let me eggsplain (lol).


What’s The Difference Between Brown Eggs And White Eggs

Eggshells get their color due to the breed of chicken they come from. For example, breeders have found that many white-feathered chickens with white earlobes lay white eggs, and red-feathered chickens with red earlobes lay brown eggs. While earlobe color can be a predictor of egg color, it is not always the rule.

For example, one breed of red-earlobed chickens—called the Aracuana breed—often lays blue eggs, but may also lay eggs that are green, pink, or even lavender, according to nonprofit organization Aviculture Europe.


Why Are Brown Eggs More Expensive Than White Eggs

Because brown eggs tend to cost more, people assume they are more nutritious and more delicious. But that is not the case. Brown eggs are more expensive because of the size of the hen that lays them. Red-feathered chickens tend to weigh more than white-feathered chickens. Because larger chickens require more food and land to remain healthy throughout production, higher production costs lead to more expensive products in the end when you’re shopping for eggs in the grocery store.

Some people also think that one color shell is harder than the other, or that there are different colored yolks. These factors are due to the age and feed of the chicken. The coloring of shells or bird has nothing to do with this.

Whether you prefer to eat eggs scrambled and fluffy, runny atop a slice of avocado toast, hard boiled in a salad, or fried on top of a burger (trust me on that one), you can’t go wrong when picking between brown eggs and white eggs.


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

How To Drink Starbucks While On Keto

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

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

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

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

Blogmas Days 1-29

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

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6 Blogmas Day 7 Blogmas Day 8 Blogmas Day 9 Blogmas Day 10 Blogmas Day 11 Blogmas Day 12 Blogmas Day 13 Blogmas Day 14  Blogmas Day 15  Blogmas Day 16 Blogmas Day 17 Blogmas Day 18  Blogmas Day 19 Blogmas Day 20 Blogmas Day 21 Blogmas Day 22 Blogmas Day 23 Blogmas Day 24 Blogmas Day 25 Blogmas Day 26 Blogmas Day 27 Blogmas Day 28 Blogmas Day 29


When you’re on The Ketogenic Diet, at first, you feel like an unstoppable one-woman keto army—cooking at home, meal-prepping, even brewing your own coffee.

But damn, that’s hard—especially when all you want to do is go for a Starbucks run.

Good news, though: You don’t have to give up your beloved ‘bucks orders. There are plenty of options out there so you can stay keto and enjoy your fave morning (or afternoon, or evening) pick-me-up in the process.

Overall, you want to stick with four simple rules,  First, order sugar-free options, since sugar = carbs. Next, opt for heavy cream over regular milk (again, lactose is another carb). And then consider adding unsweetened nut milk(s) like almond or coconut to drinks. 

But those are just the basics. Here are some specific drinks—based on your specific needs (and mood)—that are still totally keto friendly

Black coffee’s always a safe bet, but if you can’t stomach that…

Black coffee—hot, iced, or cold brew—is always going to be a winner in the keto department but it’s a little…intense.

Still, it’s calorie-free with no sugar, which is definitely keto, Upton points out. At two to five calories per serving, coffee (brewed, espresso, or instant) simply does not have enough carbohydrates to get someone off track of their keto “diet”.

If you just can’t have yours straight up, it’s 100 percent okay to add heavy cream and a flavoring like cinnamon or sugar-free syrup. If you need a little sweetener (fair), bypass the sugar and try a little stevia. Sugar subs that have no calories or carbs can fit on the “diet”.

If you need something hot and sweet…I got you covered.

Sure, you can be on your keto A-game on most days, but sometimes you just need a good, comforting cup of something warm and sweet.

You can do an Americano (a.k.a., espresso and water) and add heavy cream and stevia, order a cappuccino or flat white with heavy cream instead of milk, get a mocha with half heavy cream and half water (to create a “milk”), or have a latte with an unsweetened nut milk and add your own flavoring.

The high fat and low sugar content of coconut milk can work on a keto “diet” if factored into the total daily allowance, Heavy cream has a high fat and low sugar content, making it great for keto.

Sure, not everyone is into coffee, but Starbucks clearly has some cool drinks that look amazing on Instagram. If you’re just going for the likes, you can DIY a pink drink that looks awesome in pics.

Plenty of people have shared a variation of this on Instagram, but it basically involves mixing Starbucks’ passion fruit iced tea with a few pumps of sugar-free vanilla syrup, and cream. You can have it blended or just over ice. Voila!

This doesn’t have a lot of carbs so it would fit. One cup of herbal tea has about 0.5 grams of carbohydrate per eight-ounce serving, the sugar-free vanilla syrup has so little carbohydrate content that it can state zero on any packaging, and heavy whipping cream has about one gram of carbohydrate per ounce. At the same time, it has almost 100 calories which can help you meet your macro targets.

Any Starbucks hot or iced tea, without sweetener, is a safe bet, Upton says. Or you could get a chai-brewed tea and add some heavy cream to the mix. (Just make sure to ask for brewed chai vs. the stuff they pour out of a box—that has sugar in it… Actually, the boxed stuff has more than the daily recommended amount of sugar).

Be Cautious, though: Some of their blended teas and tea lattes (even if you sub in cream) are off-limits since they contain sugar.

Getting a Starbucks reward feels almost as good as winning the lottery, and you don’t want to blow it on something basic like black coffee.

If you have a reward that you can’t wait to spend, try asking a barista to mix up a keto-friendly Frappucino. Start with the basics: Order a Frapp made with unsweetened almond, coconut milk, or heavy cream, and whatever sugar-free flavoring is your pleasure (vanilla, caramel, hazelnut…there are a bunch to choose from).

Keto is about cutting carbs and not limiting fat. That’s why cream and coconut milk are okay.

Clearly, the bagel, croissant, and banana bread aren’t going to fly, but their bacon and gruyere sous vide egg bites are a solid high-fat, low-carb option, Warren says.

Per serving: 310 calories, 22 g fat (14 g sat), 9 g carbs, 2 g sugar, 600 mg sodium, 0 g fiber, 19 g protein.

Starbucks has several protein boxes that are solid for when you’re on the go, but most also contain fruit (carbs) and crackers (totally obvious carbs).

Still, that doesn’t mean they can’t fill you up when you’re keto. You can opt for the egg and cheese protein box and just skip the fruit and bread, or go for the Felino Uncured Italian Salami and Manchego box. Starbucks also usually has string cheese and Moon Cheese handy, both of which would make a solid snack.


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂