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 ❤️️

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

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Best Gluten Free Breads

I know I have been doing a lot of best and worst of something lately. Those type posts have a lot of information in each product I talk about. Like I’ve been saying I always aim to bring you informative information about anything that I talk about. Today I want to talk about the best gluten-free breads. Today I am going to be talking about some of the best what I consider to be the best gluten-free breads that are currently on the market.

My intention is simple. I want to help you, the consumer, spend your money wisely. Packaged gluten-free products are more expensive than conventional products, and always will be. The market for these products is smaller, and the ingredients are more expensive (in part because the market is smaller). For reference, the gluten-free market has grown 9.3% which is quite a lot because now NCGS (non-celiac gluten-sensitivity) is being recognized. 

Disclaimer: My intention in posting these best/worst of something is not to stir up controversy, harm anyone’s business or even support anyone’s business, to be honest.  —I just want to bring you informative information about products so that way you won’t waste money like I did on not so worthy products but I also have no obligation to pretend that reality isn’t what it is.

~ Today’s post and every post I do are 100% my own opinion. I don’t (and won’t ever) post favorite products here in exchange for product or payment of any kind If I know that the product is crap!

 Since today’s list is 100% Gluten Free I just want to throw out there that the ingredient lists can always change (the name may change). Always read labels on everything if you are gluten-free. And be aware that GF doesn’t mean Soy Free, Dairy Free, Nut Free, or Egg Free. 


 Udi’s Whole Grain Bread

Udi’s is ranked as in if you are desperate for bread and you might not have the other brands around you then you reach for Udi’s. The slices of bread are too small for an adult size sandwich. It’s crumbly, dry and the taste is something of stale.

 

<b>Comments:</b> "Airy, fluffy, and very much like regular bread. Enjoyable." "Looks real, and tastes a little bit sweet." "SIngredients List: Filtered water, brown rice flour, modified tapioca starch, potato starch, tapioca starch, vegetable oil (may contain one or more of the following: sunflower, safflower, non-gmo canola oil), egg whites, evaporated cane juice, tapioca maltodextrin, teff flour, tapioca syrup, yeast (yeast, potato starch), flaxseed meal, xanthan gum, salt, baking powder (sodium acid pyrophosphate), sodium bicarbonate cornstarch, monocalcium phosphate), mold inhibitor (cultured corn syrup, citric acid), molasses (dry molasses and maltodextrin), enzyme (calcium sulfate, enzymes).



Kinnikinnik Foods Brown Sandwich Bread

This brand Is one of my all time favorites. They just don’t make bread they make a variety of Gluten-Free products. Finding Kinnikinnik bread is like finding a needle in a haystack. So when you do find them stock up when you can.

<b>Comments:</b> "Looks like pumpernickel, and tastes like real whole wheat bread!" "Too crumbly, but it tastes pretty good,

Ingredient List: Water, white rice flour, whole eggs, potato starch, brown rice flour, tapioca starch, cellulose, sugar, sunflower and/or canola oil, yeast, flax seeds, dextrose, pea protein, glucono delta lactone, sodium carboxy methylcellulose, pea fiber, salt, mono and diglycerides, sodium bicarbonate, caramel colour, sodium stearoyl lactylate, vitamin blend (thiamine, vitamin B2, niacin, folic acid, iron)


Whole Foods Market Gluten Free Bakehouse All-Natural Sandwich Bread

This one of the best Gluten-Free breads I had in a long time. Whole Foods Market GF bread is made in-house. This bread is soft and buttery. This bread is good for toast and for light sandwiches.

<b>Comments:</b> "Tastes like cornbread! Very buttery." "Way too dry, but the flavor is solid." "The flavor is nice and butteIngredients List: rBGH free nonfat milk, rice flour, tapioca starch, cage-free eggs, evaporated cane juice, canola oil, yeast, salt, baking powder (sodium acid pyrophosphate, sodium bicarbonate, cornstarch, monocalcium phosphate), xanthan gum.


Kinnikinnick Foods Italian White Tapioca Rice Bread

This is a good option for Gluten Free breads. Some reviews on it. Is that it’s crumbly and has a slight fish taste. I never had any of those things happen when I eat this bread. The one thing I can say is that it holds up for mayo but not for oil and vinegar it just denigrates.

<b>Comments:</b> "Looks like poundcake, and tastes very sweet -- in a good way. Very much like cornbread." "Super gross." "NiIngredient List: Water, white rice flour, whole eggs, tapioca starch, potato starch, sugar, yeast, sunflower and/or canola oil, dextrose, glucono delta lactone, sodium carboxy methylcellulose, salt, poly dextrose, sodium bicarbonate, pea protein, vitamin blend (thiamine, vitamin B2, niacin, folic acid, iron).


Canyon Bakehouse 7-Grain

Canyon Bakehouse bread company is a new gluten-free company. I love- love their heritage style bread. The slices of bread look like regular sized bread and the taste is of regular tasting bread. It’s not crumbly, it holds up when made into a sandwich and it toasts really well.

 

Ingredient List: WATER, TAPIOCA FLOUR, POTATO STARCH, BROWN RICE FLOUR, WHOLE GRAIN SORGHUM FLOUR, HONEY, SUNFLOWER SEEDS, ORGANIC CANE SUGAR, EXPELLER PRESSED CANOLA OIL, XANTHAN GUM, EGG WHITES, YEAST, WHOLE GRAIN MILLET, GROUND FLAX, CULTURED RICE FLOUR, SEA SALT, MOLASSES, EGGS, WHOLE GRAIN TEFF, WHOLE GRAIN QUINOA, WHOLE GRAIN AMARANTH, ORGANIC CANE SUGAR VINEGAR, WHOLE GRAIN BUCKWHEAT FLOUR, ENZYMES.

 


Final Thoughts

I hope you enjoyed today’s post. I’m going to be doing more Gluten-Free posts because I do realize that some of you are Gluten-Free for different reasons. If you have any ideas about some gluten-free products you would like me to cover let me know and I will be more than happy to it. Also, like always if you have any questions 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:

https://medium.com/@AmandaExplains

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Unhealthiest Breads That Are On The Market Today

 

Store-bought bread, on the other hand, can be made from more than 20. (And, no, we’re not counting toppings like seeds.) Among these 20-some ingredients? Inflammatory oils (like canola and soybean oil), dough conditioners (like ethoxylated monoglycerides and azodicarbonamide), emulsifiers (like sorbitan monostearate), bleaching agents (like calcium peroxide), preservatives (like calcium propionate), and metabolism-wrecking added sugars (like high fructose corn syrup). (Doesn’t sound too appetizing anymore, does it? Not only are these breads made from overcomplicated recipes, they’re also surprisingly deficient in the metabolism-boosting ingredients found in wholesome, whole-grain bread, and they’re loaded with potentially harmful ones. 

Who doesn’t love bread? I love bread! I am Italian bread is a staple for almost every meal. During the summer months, I try to stay away from bread as much as possible because I don’t like feeling weighed down. In my house we always have bread. Mine Is gluten-free and the rest of the household as whatever bread is on sale or the cheapest. this lead me to look at the nutritional facts on the loaf of bread and I was shocked to see what my eyes saw! I gave up regular bread and I switched to gluten-free bread due to a gluten sensitivity. I am not saying Gluten Free bread is healthier because believe me THEY ARE NOT! I did, however, find a Gluten Free bread company that have decent nutrition facts and are 100% Gluten Free.

Canyon Bread has a wide variety of GF products from breads, buns, specialty, and bagels. If you are gluten-free for any reason and you’re looking for GF bread that actually tastes and look like bread here is the link GF Bread

Disclaimer: I am not affiliated with canyon bread in any way I just really love their bread.

Today’s post is inspired by the unhealthiest of bread section in my local grocery store and I thought I would bring you this post. If you are looking for unhealthy GF bread post that will be coming soon. But today’s post is for all of my peeps that aren’t GF and possibly might be or know someone who might be eating one of these brands of bread that I will be mentioning today.

Now onto the Unhealthiest Of bread


Pepperidge Farm Farmhouse Hearty White

Per slice (43 g): 110 calories, 1.5 g fat (0 g saturated fat), 240 mg sodium, 22 g carbs (1 g fiber, 4 g sugar), 4 g protein

Most Americans grew up eating white bread, but it’s high time you STOP!  White breads are made with refined wheat flour that has been stripped of its nutrients: namely, fiber, energizing B vitamins, and countless minerals. What’s left is a ground-up powder of simple sugars that your body treats more like sugar than it does complex carbs. Without fiber to help slow digestion, eating this bread will only provide a short spurt of energy rather than keep you satiated for hours. And with four grams of sugar per slice, eating a single sandwich will fill you up with as much sugar as a small packet of Jelly Beans.


Wonder Bread Classic White

Per slice: 70 calories, 0.5 g fat (0 g saturated fat), 100 mg sodium, 13 g carbs (0 g fiber, 2 g sugar), 2 g protein

 While you’re reminiscing about your Wonder days, don’t forget this fact: Wonder Bread doesn’t pass the test when it comes to healthy options. As with any other simple carb, your body is going to digest each slice of bread quickly, leaving your stomach grumbling and your blood sugar unsteady, which may lead to unhealthy cravings shortly after eating and extra calories consumed.


Stroehmann Dutch Country 100% Whole Wheat

Per slice (38 g): 90 calories, 1 g fat (0 g saturated fat), 170 mg sodium, 18 g carbs (2 g fiber, 3 g sugar), 4 g protein

Yes, whole grain is their first ingredient, but what follows it is a slew of cheap additives, including an ingredient you’d be hard-pressed to see missing from your overly processed bread: Mono- and diglycerides. These additives are used to prolong flavor freshness, improve the texture of the dough, make it more uniform, and increase the loaf volume. The issue: These man-made additives likely contain the same artery-clogging trans fats that the FDA banned from our food back in 2015. The only reason they’re still allowed in your food? The FDA reviewed evidence and concluded that we don’t consume enough of them to count as hazardous; however, that “evidence” hasn’t been updated since 1975.

Hold on to your hats, because it gets worse: Not only does Stroehmann contain mono- and diglycerides, they also contain ethoxylated mono- and diglycerides. Although the additives themselves carry no additional threat, they could be contaminated with a carcinogenic byproduct of ethoxylation called 1,4-dioxane, which the U.S. National Toxicology Program has concluded is “reasonably anticipated to be a human carcinogen” based on numerous animal studies. If you can avoid this loaf, you should.


Nature’s Own Honey Wheat Bread

Per slice: 70 calories, 1 g fat (0 g saturated fat), 125 mg sodium, 13 g carbs (>1 g fiber, 2 g sugar), 3 g protein

Don’t be fooled by its name. Although Nature’s Own contains whole wheat flour, it’s not 100% whole wheat, which means your body will treat it similarly to a highly processed white bread. This loaf also includes repeat offenders such as inflammatory-fat-laden soybean oil, mono- and diglycerides (and the ethoxylated kind), and DATEM—a shelf-stabilizing emulsifier that is often made from artery-clogging partially hydrogenated oils.


Nature’s Own Butter Bread

Per slice: 60 calories, 0.5 g fat (0 g saturated fat), 95 mg sodium, 12 g carbs (< 1 g fiber, 1 g sugar), 3 g protein

Ask yourself: Does “butter bread” sound like a diet-friendly? It’s actually not the butter that’s at fault here, it’s the calcium peroxide, a bleaching agent used in whitening toothpaste that’s been banned from food in the EU and China. That’s not the worst of it. This bread isn’t just made up of wheat flour; Nature’s Own bulks it up with soy flour (which could be contaminated with metabolism-wrecking pesticides and is full of phytic acid, an antinutrient that prevents your body from absorbing two of the micronutrients that are added to bread, iron, and calcium).


Sunbeam Texas Toast

Per slice (38 g): 100 calories, 1 g fat (0 g saturated fat), 200 mg sodium, 18 g carbs (1 g fiber, 2 g sugar), 3 g protein

The extra-thickness of this bread isn’t the only reason to avoid it. Along with many of the Sunbeam breads, it’s made with a plethora of nasty additives, including soybean oil, mono- and diglycerides, ethoxylated mono- and diglycerides, calcium peroxide, and DATEM. They also use an ingredient called azodicarbonamide—you might know it as the “yoga mat” additive from the Subway bread debacle. This plastic dough conditioner is used to make bread dough fluffier so it can hold more gas (and thus become thicker without the extra calories). The Environmental Working Group (EWG) notes that because there are so few studies on its potential health risks (which include asthma, allergies, and cancer), azodicarbonamide should be removed from the food supply. I highly recommend you remove this bread from yours immediately!


Sara Lee Delightful 100% Whole Wheat Bread Made with Honey

Per 2 slices (45 g): 90 calories, 1 fat (0 g saturated fat), 190 mg sodium, 18 g carbs (5 g fiber, 2 g sugar), 6 g protein

Don’t be fooled by “light” options. Like this choice from Sara Lee, “Light” breads are often made with low-calorie fiber fillers (like wood-pulp-derived cellulose fiber) and artificial sweeteners that can damage gut health and throw off your brain’s sugar calibration. Instead, we recommend sticking with a whole grain “thin-sliced” loaf. And don’t forget to look at the serving size: Some breads come in smaller loaves, where two slices are equal to 56 grams, whereas a single slice in a different loaf is the same weight.


Arnold Whole Grains: Double Fiber

Per slice (43 g): 90 calories, 1.5 g fat (0 g saturated fat), 140 mg sodium, 19 g carbs (6 g fiber, 2 g sugar), 4 g protein

If you’re looking for extra fiber, seek out seeded loaves before defaulting to a bread with added fiber. Arnold’s recipe bulks up fiber with cellulose, a wood-pulp-derived fiber which only has the benefit of bulking up stool. That’s a significant downgrade from dietary fibers that help feed good gut bacteria, improve gut health, and boost satiety.


Glutino Gluten Free Multigrain Bread

Per slice (29 g): 80 calories, 3.5 g fat (0 g saturated fat), 170 mg sodium, 13 g carbs (>1 g fiber, >1 g sugar), >1 g protein

If you don’t have a gluten intolerance, you’re better off with a high-fiber, nutrient-dense whole-grain bread than this option. Water makes up the bulk of this bread, followed by tapioca, corn and potato starches, which are devoid of many energizing nutrients you find in whole wheat. If you have a corn allergy steer clear from this bread!


Pepperidge Farm Farmhouse Oatmeal

Per slice: 120 calories, 2 g fat (0 g saturated fat), 200 mg sodium, 22 g carbs (1 g fiber, 3 g sugar), 4 g protein

Sorry, this bread is not nearly as good for you as overnight oats. This “Farmhouse” style bread is packed with two kinds of sweeteners—both sugar and high fructose corn syrup (HFCS). High fructose sugar is a common additive in store-bought breads, but you should be looking for brands without it. The sweetener has been linked to fatty liver disease and metabolic disorders because our body turns fructose into fat and inflammatory compounds more readily than it does with glucose. If you are diabetic it is best to steer clear of this bread altogether.


King’s Hawaiian

Honey Wheat Dinner Rolls
Per roll (28 g): 100 calories, 2 g fat (1.5 g saturated fat), 90 mg sodium, 17 g carbs (1 g fiber, 6 g sugar), 3 g protein

King’s Hawaiian Hamburger Buns
Per 1 bun (46 g): 150 calories, 3.5 g fat (2 g saturated fat), 135 mg sodium, 25 g carbs (1 g fiber, 9 g sugar), 4 g protein

Who should get the award for worst bread? The King’s Hawaiian bakers or their food scientists? These buns are a conglomerate of nearly 50 chemicals, additives, and preservatives. Sugar, liquid sugar, honey, and invert syrup all contribute to a high sugar content, and there are weight-loss-stifling ingredients like mono- and diglycerides, along with ingredients we typically wouldn’t find in bread: calcium silicate (which is typically used as an insulation material), calcium stearate (the main component of soap scum), and monocalcium phosphate (commonly used in fertilizers). They all are GRAS (generally recognized as safe) by the FDA, but it’s still unsettling that the same additives we’re eating are being used in these non-food applications.


Pepperidge Farm Deli Flats, Soft 100% Whole Wheat

Per 1 roll: 100 calories, 1.5 g fat (0 g saturated fat), 170 mg sodium, 19 g carbs (5 g fiber, 3 g sugar), 6 g protein

We’ve always been fans of portion-controlled options, but that doesn’t mean all small sandwich rolls are safe bets. Pepperidge Farm’s offering contains the artificial sweetener sucralose, an ingredient known to impede your gut’s ability to fend off weight-gain-inducing inflammation.



Sara Lee Italian Bread

Per slice (32 g): 80 calories, 1 g fat (0 g saturated fat), 240 mg sodium, 16 g carbs (< 1 g fiber, < 1 g sugar), 2 g protein

If you want to avoid having a bloated belly after your lunch, don’t bother with Sara Lee’s Italian Bread, which is one of the highest-sodium slices on the market.


Arnold Whole Grains: Double Protein

Per slice (43 g): 100 calories, 2 g fat (0 g saturated fat), 150 mg sodium, 16 g carbs (3 g fiber, 2 g sugar), 7 g protein

Bakeries don’t need to add “wheat protein isolate” to increase their bread’s protein content. In fact, they just need to add whole-grain ingredients like flaxseed, sunflower seeds, pumpkin seeds, and sesame seeds to get more protein, fiber, and micronutrients.



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 🙂