Springtime Health

Before I start today’s post I just want to say congratulations to the Superbowl champs New England Patriots!!!!!!!!!!!

Spring Is 24 days away. With the change of season comes the impulse to clean and replace the old with the new. But spring doesn’t just have to be about cleaning and reorganizing – it’s also a great way to start healthy new habits and break the old. Here are a few tips to get a head start in your spring health!

Always speak with your doctor before making any changes to your diet or exercise regimen.  

Here Are Some Ways That You Can Spring Into Health

 

Start an Exercise Routine – The weather is warm and the days are longer which makes it a perfect combination to get active outside. The American Heart Association recommends that individuals do moderate exercise for at least 150 minutes per week, or 75 minutes per week of vigorous exercise.

  1. Revamp Your Diet with Fresh Fruits and Vegetables – Take advantage of the variety of vegetables available during spring. A healthy diet includes adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Try to eat about 3 to 5 servings every day. Fruit is also a good source of fiber, vitamins, and minerals. You should try to eat about 2 to 3 servings of fruit each day. It goes without being said that it’s OK to indulge in the occasional ice cream cone. Although, frozen yogurt would be a healthier alternative.
  2. Drink More Water – As the heat kicks into high gear it is harder to stay hydrated and more important to drink more water . Drink plenty of water before going outside and have plenty on-hand to stay hydrated. If you aren’t a fan of water, try one of our recipes for Cucumber Water—it makes a great party beverage for those hot days!
  3. Cut Out the Night Cap – If one of your habits is having a drink before bed, or having a few at dinner, you may want to reconsider your next glass of Merlot. Alcohol not only causes dehydration but is also associated with sleep disorders, high blood pressure and certain types of cancer. It is recommended that women limit themselves to one drink per day, and men up to two alcoholic beverages each day.
  4. Check-In for a Check-Up – You may have chalked up some symptoms and illnesses to the winter blues, but now that it is spring, its time to get back to the doctor for a head-to-toe check up! A periodic well-exam for all ages is not just about good medical care, but it also gives you the opportunity to learn more about beneficial health habits, counseling and community support services as well as an overall view of the best ways to take care of yourself and your family for a lifetime. Your doctor will let you know how often they need to test for high blood pressure, diabetes, other diseases, and cancer screenings.
  5. Protect Your Skin – It’s going to get hot, the sun is shining, and your skin needs protection. Not only do men and women need to regularly moisturize their skin, but also protect it from the harsh rays of the sun. If you’re outside, make sure to use a sunscreen with SPF 15 or higher that protects against UVA and UVB rays. It doesn’t hurt to throw on a pair of sunglasses and a hat as well!
  6. Renew Relationships – It’s time to get out of the house and visit with your friends and family. Research has shown that good, strong relationships benefit your overall health and happiness. Spend the day with people you love, and schedule regular outings to enjoy the great spring weather.


 Final Thoughts

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


Thank You

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

Easy 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

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 🙂

Lazy Ways To Lose Weight

The one thing I can be when it comes to working out or any type of physical exercise is lazy. Long hours each day is taxing I can’t imagine any amount of time at the gym and restrictive “diets” are tough to maintain when you want to lose weight. Grocery and bill budgets and busy schedules might not allow us to attend a gym sesh every morning and eating organic food and green juices (yeah right). Although exercise is important for good health, there are easy ways to lose weight without stepping foot into your local gym. Don’t get demoralized! Only a few slight changes to your daily routine can be enough to slim down:

If you missed yesterday’s post you can Click Here

And if you want to buy and pruvit products (not sponsored or affiliated) with the company and I DO NOT make a commission if you buy anything. Here is Katherine’s pruvit link ( this is the person that I buy all of my keto products from). 


 Use Smaller Plates

It’s natural to want to fill up your plate, but by using a smaller one, you can fill your plate and still cut down on the amount of food you end up eating. You actually trick your mind into thinking you ate more than you did since your plate looks so full.


 Take The Stairs

It may seem daunting, but taking the stairs instead of an elevator can tone your tush in no time. It’s strength training without actually hitting the gym, so opt for stairs the next time you need to head up a few flights!


 Don’t Eat in Front of the TV

When you’re distracted, you’re not paying attention to how much food you’re consuming. Researchers have found that watching TV or watching a movie at home while eating leads to higher calorie consumption since you’re eating without thinking. Be especially mindful while snacking so you can avoid packing on extra pounds.


Drink “Skinny Cocktails”

Happy hours and boozy brunches are fun but they can lead to over-indulging on high-caloric cocktails. Try these calorie-cutting hacks for healthier cocktails instead!


Get More Sleep

Studies have shown that lack of sleep can lead to weight gain, a slower metabolism, and an increased risk of obesity and diabetes. So, clock in an extra few hours of shut-eye to ensure you keep your waistline slim and your energy up.


 Don’t Deny Yourself Sweets

Denying yourself your favorite snack will only make you crave it more. We always want what we can’t have!. Instead of cutting out sweets entirely, allow yourself to indulge in that fun-size bag of Doritos or two scoops of gelato once a week. That way, you won’t binge on your favorite treats if you fall off the wagon once or twice (which, by the way, you shouldn’t beat yourself up about — it happens). 


 Down a Glass of Water Before Meals

It’s easy to confuse hunger with thirst, so drink a glass of water before a big meal to ensure you’re not simply thirsty. A glass of agua will make you feel fuller so you won’t eat as much during your meal.   


 

Learn to Love Green Tea

Save those Frappuccinos for an occasional treat and learn to love the green stuff — no, not money, teaGreen tea is known to reduce belly fat, boost metabolism and help digestion, so drink up!


Limit Going Out to Dinner to Eat

Unlimited breadsticks, anyone? It’s nice to treat yourself to a meal out with friends every once in a while, but restaurant portions are always much bigger than anything you would normally make at home. Save the night’s out for special occasions so you can indulge within reason.


Eat Sitting Down

Studies have found that eating while standing up is not only bad for digestion, it actually leads you to consume more calories. When standing up, you eat food more quickly, so you’re more likely not to realize how full you’ve actually become. Take a few minutes to sit down and enjoy your meal.


 Don’t Drink Your Calories

You might be sabotaging your own diet plan without even realizing it! Drinking high-calorie beverages might not seem like a big deal at the time, but at the end of the day it adds up. Your morning Starbucks latte has an average of 265 calories, your afternoon soda has 227, and your evening ice tea has 180. When all is said and done, you’re approaching nearly 1000 calories in drinks alone! One of the easiest ways to lose weight is to replace your sugary beverages with water.


 Walk Everywhere

 If you just can’t seem to squeeze in a workout sesh at your gym, torch a few extra calories by choosing to walk as much as you can. Take a walk around the office at lunchtime, or skip the bus and walk to work. Walking increases cardiovascular health and strengthens muscles. Studies have even shown that it may even be just as good for you as running!


Ditch the Sweatpants

News Flash: You know those glorious, ultra-comfortable, 10-year-old pair of sweatpants you love so much? They are not your friend. Sweatpants are the most forgiving piece of clothing out there — which is why we love them when we feel bloated before our periods, but not so much when we’re minding our weight. Jeans, on the other hand, will tell you right away if you’re bursting with food and help you say “no, thanks!” to seconds.


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 New Year’s Resolutions

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

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

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

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

Blogmas Days 1-25

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

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


It’s the perfect time to reflect on the year and start planning how you can become a healthier you in 2019. We’re not just talking about the first two weeks of January, either. Year after year, countless positive resolutions are made, but by the end of the month, they may no longer be at the forefront of your mind—because, well, life.

Oftentimes, resolutions die out after the first few weeks in the new year because they’re simply not sustainable. Start thinking of your New Year’s resolutions as a lifestyle change, not a crash-course diet. We asked doctors to share resolutions that they and their colleagues would consider the best New Year’s resolutions you can make for long-lasting results in 2019. Also, be sure to check out the simple, healthy habits you can change for 2019 to maximize your healthy results!

Make A Plan That You’ll Stick To Throughout The Whole Year

Don’t plan to do everything in January and don’t pick behaviors that are nebulous like ‘I’m gonna start working out more. Instead, create a plan and add behaviors, as needed, in stages throughout the year. Habits take time to form and you may feel overwhelmed, or coerced if you overload yourself. Start with one, get comfortable with it, and then add another.


Start Making Exercise Fun So You Actually Do It

Move your body. I don’t care if you walk halfway around the block or if you get on the bicycle and bike 50 miles, or go to the gym—you’ve got to keep your body moving. You either move it or lose it.

For exercise, do things that are fun. Meanwhile, schedule these to be done with a friend, so that you actually show up. For example, walking in the park and shopping are good exercises.


Seek Out Healthful Foods That You’ll Actually Want To Eat

Find healthy whole foods that you enjoy adding into your diet, instead of cutting out things you enjoy. For example, resolve to add a handful of berries to your breakfast every morning. The antioxidants have multiple health benefits. Instead of cutting things out, substitute one pleasurable thing for another. Soda and fruit juices each have three-quarters of a teaspoon of sugar per ounce, and neither is healthy. Instead, substitute with tea and sweeten with Stevia. Or add in vegetable juices.


Practice Mindfulness In Every Facet Of Your Life

Mindfulness in our behavior will go a long way in helping us achieve our goals. Mindful eating will automatically find us gravitating to health-promoting food—savoring each bite will slow down the speed with which we eat and cut down portion size. Being mindful of physical activities that are enjoyable will let us meet our fitness goals without the sensation of torture. If extended to all aspects of the day, mindfulness makes life more complete. We may just stop saying, Where did the last year go?


Stay Hydrated Throughout The Day

Drink More Water! I usually recommend four 16 ounce bottles of water consumption daily for my patients. It helps to flush the urinary tract of bacteria and also prevents stone formation. First line therapy in UTI prevention is hydration and the most common cause of kidney stones is having concentrated urine, so please drink up in 2019.

 


Limit Red Meat Consumption To Once A Week

It’s not just the fat in red meat, it’s the chemicals in red meat that increase the incidence of certain cancers. Stop eating red meat more than once a week.


Make An Effort To Reduce Your Stress Levels

Stress produces chemicals in your brain which damage every organ in your body and it impairs your immune system. For a healthy immune system, keep your stress levels low. For low-stress levels, exercise daily.


Start Eating Foods In This Order For Better Digestion And Nutrient Absorption

The order of your food intake may also be of benefit in your efforts to get healthy. As you strive to establish good habits, you may find it does your gut good to eat in this order:
 1. Start each meal with fibrous carbs such as a salad, mixed vegetables, etc. 2. After you have consumed about 1⁄2 of your fibrous carbs, start eating your proteins and fats (meat portion of the meal) along with the rest of your fibrous carbohydrates. 3. Then slowly start on healthy carbohydrates, such as quinoa or amaranth. 4. Add jalapenos, habanero, and cayenne peppers to your meal. These all contain capsaicin (gives peppers their “kick”), a chemical shown to help increase metabolism.


Get Tested For Food Sensitivities So That You Can Eliminate Discomfort And Become More Energized

Ninety-five percent of Americans suffer from food sensitivities, yet they’re among the most commonly under-diagnosed areas of clinical medicine. This is because unlike food allergies, food sensitivities are usually limited to digestive problems (like bloating, inflammation, lethargy) and the symptoms don’t always show up immediately, making it even harder to pinpoint which ingredients are upsetting your body.

When I finally decided to get tested for food sensitivities It was one the best and scariest decisions I have ever made (at that time). I found out from taking a food intolerance/sensitivity food test that my body reacted to so many different types of food. I recommend everyone to take a food intolerance/sensitivity test. You’ll be surprised at what the test may say.


Don’t Let Your Resolutions Consume You

Don’t let resolutions become chains. Instead, take them somewhat lightly. Yes, stick to them as much as possible, but don’t put too much pressure on yourself. You need to find the balance that works. After all, these changes are supposed to make your life better and not worse, right?


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

How To Shed Winter Weight In The Spring

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

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

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

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

Blogmas Days 1-25

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

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


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

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

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

Fiddlehead Ferns

Spring foods fiddlehead ferns

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

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


Rhubarb

Spring foods rhubarb

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

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


 Mushrooms

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

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


Asparagus

Spring foods asparagus

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

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


Red Leaf Lettuce

Spring foods red leaf lettuce

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

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


Peas

Spring foods peas

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

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


Artichokes

Spring foods artichokes

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

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


 Onions

Spring foods vidalia onions

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

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


Radishes

Spring foods radish

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

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


Fennel

Spring foods fennel

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

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


Apricots

Spring foods apricot

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

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


Spinach

Spring foods spinach

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

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


Radicchio

Spring foods radicchio

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

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


Fava Beans

Spring foods fava beans

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

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


Dandelion Greens

Spring foods dandelion greens

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

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


Watercress

Spring foods watercress

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

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


Ramps

Spring foods ramps

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

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


Stinging Nettles

Spring foods singing nettles

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

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


Broccoli

Spring foods broccoli

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

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


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

The Worst New Year’s Resolutions

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

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

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

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

Blogmas Days 1-25

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

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


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

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

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

Woman in kitchen

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


 

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

Woman looking in mirror

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


Deciding That Losing Weight Means Restricting Foods.

Woman craving food

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


Taking A Ton Of Vitamins In Order To Become Healthier

Vitamins

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


Having A Vague Exercise Goal

tired during workout

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


Opting For The “Quick” Cosmetic Fix To Get Lean

Woman measuring waist

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


Starving As A Means Of Cutting Holiday Weight

Hungry woman

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

Think About This:

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


Deciding To Quit Smoking “Cold Turkey”

Cigarette

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


Only Exercising Indoors

Weight training

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


Making Too Many New Year’s Resolutions

Woman stressed

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


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

How To Recover From Thanksgiving

4,500 calories. That’s how much food energy the average American consumes on Thanksgiving, according to the Calorie Control Council. That sort of energy blitz would be a major blow to your weight loss goals at any time of year. But Thanksgiving marks the beginning of a five-week period of holiday parties and other festive social events where we all want to look and feel our best—and there will be plenty opportunities to eat and drink to excess. It’s enough to make you want to throw your hands up and completely write off the whole month of December.

The hard truth? There’s no silver bullet to recovering from the gastronomic onslaught that is the last Thursday in November. But by adopting some of the small and manageable changes below, you can feel slimmer, rev your metabolism, tackle the rest of the holiday season mindfully and ring in the New Year feeling good about your health-and-fitness goals for 2019.


Add Dumbbells to Your Black Friday List

No time for the gym? Invest in a pair of dumbbells. Free weights and your own body weight are all you need to challenge every major muscle group in your body. The more muscle you can pack on, the faster you’ll be burning the extra food energy you gobbled up at Thanksgiving and will continue to consume over the holiday season.


Get to Stepping

The time between Thanksgiving and New Year’s is a whirl of activities, get-togethers, and obligations. That can mean you’ve got less time to work out and recover from a feeding frenzy. So do yourself a favor. Instead of waiting to be active at the gym, sneak in steps all day long. Invest in a pedometer or a Fitbit and try to hit at least 10,000 steps a day. This way, if you miss a workout, you’ll know you’ve already fit in some movement, and it won’t throw your progress totally off track.


Swap Egg Nog for Green Tea

You can get back on track ASAP by drinking green tea every day. In a recent 12-week study, participants who drank 4 to 5 cups of green tea daily, then did a 25-minute workout, lost an average of two more pounds and more belly fat than the non-tea-drinking exercisers. Why? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy.


Fill Up on Fiber and Protein

If you want to lose weight, it’s important to keep your blood-sugar levels stable, so you don’t overeat. That’s key when trying to recover after Thanksgiving and throughout December.  To help you stay fuller longer, make sure that every time you eat, you’re consuming a combination of fiber (one of the most satiating nutrients out there) and protein.


Work Out First Thing

The best strategy for not looking and feeling like 10lbs of sausage in a 5lb bag after Thanksgiving is to work out soon after waking up. Hit the gym, take a long stroll or workout at home and do some treadmill sprints on an empty stomach to burn fat. Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability. Glycogen levels are depleted during sleep so your body will utilize body fat as an energy source.


Stop Eating at Sunset

Make winter’s short days an advantage: Use the last of the sunlight as a cue to stop eating. This may help you lose more weight, even if you eat more food throughout the day, according to a study published in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories!


Take Hot Bedtime Showers

A UCLA study of some of the world’s last remaining hunter-gatherer tribes noted that drops in temperature were an important sleep cue for our paleolithic forebears. We no longer sleep under the stars that much, but you but you can recreate a sunset-like temperature dip by taking a hot bath or shower. That pause to refresh can help you fall asleep faster and make shuteye — prime pound-shedding time.


Let Some Winter in

A striking new study published in the journal Diabetes suggests that turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat — fat that keeps you warm by burning through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)


Eat an Apple Every Day

This crisp, refreshing fruit is among the most super of superfoods: Apples boast the powerful antioxidant quercetin and vitamins C and B-6, which keep your cholesterol levels low and slash your risk for heart disease. But thanks to their high fiber count, an apple a day can do more than keep the doctor away — it can help you trim down during the holidays too.


Make Healthy Cocktails

The holiday season doesn’t only bring laughter, cheer, and goodwill to all — it also brings unwanted weight gain from all those festive foods. It’s inevitable that you’ll lose gym time or splurge on “just one more” piece (we’ve all been I’ve been there this week) of the pie, but don’t let that stop you from making healthy choices. Instead of traditional cocktails like eggnog, or sugar-laden spiced cider, opt for a Hot Toddy, which is made with ginger, tea, and whiskey!


Get Intense

Interval training is the best way to shock your body back into shape, increase your metabolism, improve your cholesterol profile, and improve insulin sensitivity, especially during the holidays when you’re being pulled in every direction. At the gym, sign up for a HIIT class, or turn your favorite aerobic exercise (running, biking, even walking) into an interval workout by adding periods of intense speed (start with 30 to 60 seconds) followed by periods of rest (normal speed) for the same amount of time. Do this six to 10 times to complete a fat-slashing workout. As you get better, slowly increase the amount of time of increased intensity.


Fit in Quick Reps

A busy holiday schedule of parties, shopping and gift wrapping isn’t a reason to skip your workouts and lose some of that turkey weight. In fact, slacking off could slow your slim-down progress. Thankfully, fitting in fitness doesn’t have to be time-consuming. Trade exhaustive hourlong sessions for one daily resistance exercise (like a bicep curl, squat, lunge or shoulder press). Spending five minutes doing one daily resistance exercise is all it takes to build and maintain muscle, reduce fat, and protect bones.


Learn to Love Legumes

You’re not socially obligated to scarf cheese dip (But.. Dip). Whip up some hummus instead. Legumes such as lentils ( If you can have lentils) and chickpeas, a rich source of vegetarian protein, have been shown to reduce inflammation, lower cholesterol, promote fat metabolism and boost satiety. They’re also a source of resistant starch, a slow-digesting fiber that triggers the release of acetate, a molecule in the gut that tells the brain when to stop eating.


De-bloat with Fruit Salad

Do your pants seem to be snugger than they were just a day or two before? That rich, salty holiday meal and sugary wine could be causing water retention and constipation. Working bloat-fighting foods into your diet can ease your discomfort and help you slough off a holiday bulge. Kiwi, honeydew melon and papaya all contain compounds that kick sluggish bowels into gear and fight water retention. Use them in a fruit salad or keep them around the house to snack on throughout the season.


Take a Long Winter’s Nap

Aim for at least 7 hours of sleep a night ( I get It stress might be keeping you up) If you are looking for a natural way of destressing Click Here to learn all about meditation and how it can help with stress). Slacking on shut-eye depletes your energy levels and wreaks havoc on your hormones, causing you to eat more. Over time, this can contribute to significant weight gain, especially in the wake of a 4,500-calorie holiday meal. In fact, according to a recent study, losing as little as 30 minutes of sleep can up your risk of obesity by 17 percent!


Rooibos Tea

Rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in the small Cederberg region of South Africa, near Cape Town. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. According to South African researchers, polyphenols and flavonoids found in the plant inhibit adipogenesis–the formation of new fat cells–by as much as 22 percent. The chemicals also help aid fat metabolism. Plus, Rooibos is naturally sweet so you won’t need to add sugar.


Drink Whole Milk

Studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming calcium — which whole milk has plenty of — may help your body metabolize fat more efficiently. Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body. (During Thanksgiving day alone, the average American eats a staggering 229 grams of fat, according to the Calorie Control Council!)


Muscle Up

Even when you’re at rest, your body is constantly burning calories. In fact, 75% of the calories that you burn each day are being used up just keeping you alive. “Resting metabolic rate” is much higher in people with more muscle, because every pound of muscle uses about 6 calories a day just to sustain itself. If you can pack on just five pounds of muscle and maintain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year. That’s especially useful when you’re overindulging over the festive period.


Make Hearty Weight-loss Soup

You know how the USDA wants you to get between five and nine servings of fruits and vegetables a day? Think of soup as your extra credit, the perfect chaser to a rich holiday meal. A well-crafted soup can give you three or four servings of vegetables and fruits, and presto, the fiber will have you feeling satisfied and less bloated.


Drink More Water

Most of us know that we need to drink water during workouts to stay hydrated, but many of us overlook the importance of sipping water throughout the day. Thirst can often be mistaken for hunger, so regularly drinking water can keep excess calories off of your holiday plate— and, more importantly, out of your mouth. Also, the extra sodium we eat during holiday meals will cause more water retention and belly bloat. You can flush it out with more water!


Order a Blender

First thing in the AM, silence your iPhone alarm, hit the shower and then make your way over to the blender. Buzzing up a fat-burning homemade smoothie for breakfast is a great way to stay full make up for some of that overindulgence on Thanksgiving.


Eat Out, Don’t Pig Out

People tend to eat at restaurants more during the holidays. That’s a recipe for packing on extra pounds. But it doesn’t have to be. When dining out, order two appetizers instead of an appetizer and an entrée. This is instant portion control, and usually, appetizers are lighter overall.


Forgo Diet Soda

Yeah, yeah, it has zero calories, but diet soda can derail your goals of staying in shape this season. Research published in the journal Trends in Endocrinology & Metabolism shows that artificially sweetened beverages may screw up the body’s normal metabolic response to sugar, actually increasing appetite! Increasingly, diet drinks are being linked with weight gain, metabolic syndrome and a host of other ills.


Watch the Wine

Wine contains 120 calories per 5 oz pour. It’s easy to overlook that, especially when you’re making merry and the vino is flowing. But after a few hefty pours, you’ve consumed over 400 calories — and that doesn’t include dinner! Cut back to one 5 oz pour a day, or scale back your drinking overall by 25%, and you’ll see a few pounds come off and to blast even more fat.


Snack on Almonds

Cookies, brownies, candy canes. All kinds of empty-calorie treats are within easy reach during the holiday season, and they can add to the damage done on Turkey Day. Swap them out for almonds. Their combination of satiating protein and fiber will stave off snacking for hours! The nut is rich in the amino acid L-arginine, which can actually help you burn more fat and carbs during workouts, according to a study printed in the American Journal of Physiology-Endocrinology and Metabolism.


Eat Three Square Meals

Bodybuilding lore holds that you must eat every few hours to keep muscles fueled and metabolism high. But don’t discount the weight-loss potential of three squares a day. A study in the journal Hepatology put two groups of men on weight-gain diets. One group had three small meals, with snacks in between, while the second group ate the same number of calories in three square meals. Although both groups gained weight, researchers found that belly fat — the dangerous kind that boosts heart-disease risk — only increased in the high-meal-frequency group.


Eat Bananas

The humble banana—botanically, actually a berry!—is perhaps the least-heralded supermarket staple, a superfood more associated with kids, monkeys and slapstick comedy than with steel-cut abs. But it can help you lose weight, reduce bloat and increase your energy.


 Ho-ho-hoing

The holiday season is all about good times with friends and family, and probably a few laughs. That’s a good thing for getting back in shape. Genuine laughter may cause a 10 to 20 percent increase in basal energy expenditure and resting heart rate, according to a study published in the International Journal of Obesity. That means a 10-15 minute giggle fest could burn up 40 to 170 calories.


Snack on Dark Chocolate

There’s plenty of chocolate around during the holidays, but you should concentrate on snacking on a little bit of the good and dark stuff. In a study by Swiss and German researchers, lucky participants ate about 1.5 ounces of dark chocolate daily for two weeks. Ultimately, these chocolate nibblers had lower stress-hormone levels and a more regulated metabolism than a control group. Scientists speculate that chemicals in cocoa, such as flavonoids, play a role in regulating metabolism by alleviating stress that can cause your fat-burning engines to go on the fritz. Should you think this is a license to go wild, take heed: I’m talking about small amounts of high-quality dark chocolate. Researchers say 1.5 ounces is enough. Not sure which brand to choose?

Click Here if you would like to learn some of the best dark chocolate bars around


Obey the 80% Rule

Holiday buffets make it easy to supplement the damage you did on Thanksgiving. Your move? Eat until you’re 80% full, then stop. In Japan, this method is called Hara Hachi Bun Me, which roughly translates to “eat until you are eight parts (out of ten) full.” Remember, you can always eat again later.


Make Detox Water

H2O can rev your metabolism, help you lose serious weight and maintain a flat belly. Now take it to the next level. Combine plain water with proven fat-burning superfoods to create detox water, and you’ll have an elixir that energizes you, fights bloating and helps you achieve your weight loss goals.


After The Turkey

Salmon may be the very best protein for your metabolism. That’s because most cases of an underactive thyroid are due to inflammation of the gland, and salmon boasts significant anti-inflammatory properties, thanks to its rich omega-3 fatty acid content. In fact, one study of weight loss and seafood consumption showed salmon to be the most effective at reducing inflammation — better than cod, fish oil, or a no-fish diet! The fatty acids may also trigger cells in the liver to burn more fat, according to a recent study published in The Journal of Nutritional Biochemistry.


Increase Fiber

A Thanksgiving meal can really outstay its welcome. Send it on its way — ahem — by increasing your fiber intake in the holiday’s aftermath. Aim to consume more fiber from less processed sources, such as fresh fruits and vegetables. A good goal is 25 to 38 grams daily. It’s easy to ensure you’re getting enough.


Boost Your Metabolism with Coffee

In addition to green tea, coffee is one of the best drinks for weight loss because it boosts your metabolism. According to a study published in the American Journal of Clinical Nutrition, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf! A cup of black coffee is a good choice for a pre-workout beverage, too: Researchers found that cyclists who took a caffeine supplement were able to ride about a mile farther than those who took a placebo. Make yours a venti (or a Trentsaand skip the sweeteners.


Take Vitamin D

If there’s one supplement most Americans should be taking, it’s vitamin D. It’s essential for preserving metabolism-revving muscle tissue, but researchers estimate that only 20 percent of Americans get enough in their diet. You can nail 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon, but taking a daily supplement makes a lot of sense. Other good dietary sources of D: tuna, fortified milk and cereal, and eggs.


Increase Fat Burn 73%

While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. In fact, some researchers claim boozing can decrease the body’s fat-burning ability by up to 73 percent! On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers.


Make Fat-burning Pasta

Yes, you can eat pasta and lose weight! If you’ve ever been to Italy, you may have marveled at how Italians maintain their slim figures when they consume carb-laden dishes on a daily basis. Here’s the deal: They use simple, wholesome and fresh ingredients, and they keep things small.


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 and I will be more than happy to answer any questions, comments or concerns you may have. You can ALWAYS find my email in the “Thank You” section and you can ALWAYS find 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 you can contact me my from all of my links the I left below.


Thank You!

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

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

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

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

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Should You Have Cheat Meals or Cheat Days?

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


What Are Cheat Days?

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

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

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

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

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

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

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

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

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

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

Does Cheating Really Work?

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

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

Weight Loss and Metabolic Changes

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

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

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

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

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

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

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

Using Planned Indulgence as a Motivator

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

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

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

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

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

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

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

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



May Encourage Unhealthy Behaviors

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

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

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

Cheat or Treat?

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

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

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

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

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

Binge Eating

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

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

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

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

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

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

Focus on Physical Appearance

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

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

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

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

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

Other Strategies to Consider

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

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

Being Mindful

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

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

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

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

Focus on One Cheat Treat

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

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

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

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

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

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

Plan for Success

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

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

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

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

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

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


Make Your Everyday Diet Enjoyable

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

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

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

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

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

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

 


Final Thoughts

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

If you have any questions about today’s post, any past post or questions, in general, please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. You can find my email in the “Thank You” section and you can find all of my social media links in the “Where You Can Follow Me” section.


Thank You!

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

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

 

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

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

Caffeine Without The Coffee

Boost your workout gains or increase focus without the effort of brewing a cuppa.

These new caffeinated snacks reinvent your regular energy bars and deliver long-lasting energy for people who: Don’t have time to brew a cup of Joe, (you’re working late or are camping), Would rather bypass the jitters that follow a flattened a portable way to fuel up before a workout, chasing the kids around?, Or maybe you want a mid-afternoon lift then please keep reading.

All of these go-to snacks contain no less than 65 milligrams of caffeine, which is equivalent to a shot of espresso.

Better Than Coffee, French Roast

Better than coffee french roast bar

PER BAR (25 G): 100 calories, 4.5 g fat (1.5 g saturated fat), 5 mg sodium, 13 g carbs (4 g fiber, 4 g sugar), 5 g protein

100 mg of caffeine from guarana and maca

For sustained energy that will keep you pumped through that 3 p.m. meeting, try BTC’s bite-sized bar. It’s baked with superfoods such as pea protein, sunflower seeds, coconut, and maca—an energizing Peruvian veggie that’s been linked to reducing anxiety, depression, and blood pressure, according to a 2015 study. Each bite packs in ribbons of French roast coffee and bittersweet 70 percent cacao, so you can skip your trip to Starbucks and fuel up on the fly.

You Can Find Them Here: Amazon.


Verb Energy Bar, Maple Blueberry

Verb energy bar maple blueberry

PER BAR (22 G): 90 calories, 3.5 g fat (0 g saturated fat), 0 mg sodium, 13 g carbs (2 g fiber, 6 g sugar), 2 g protein

65 mg of caffeine from green tea extract

Rather than hitting up your local IHOP for a stack, tear open Verb’s finger-licking Maple Blueberry bar. You’ll get an espresso shot’s worth of caffeine (65 milligrams) from green tea extract and a dose of healthy fats from almond butter. Biting into this bar before a HIIT class? Almonds, one of the main ingredients in these energy bars, have been shown to increase workout performance and endurance.


Eat Your Coffee, Caramel Macchiato

Eat Your Coffee salted caramel macchiato energy bar

PER BAR (45 G): 170 calories, 6 g fat (0 g saturated fat), 115 mg sodium, 25 g carbs (4 g fiber, 12 g sugar), 6 g protein

80 mg caffeine from Fair Trade Coffee

Odds are that you’d rather not stain your white t-shirt with yet another java splatter. The next best thing to sipping on a toasty latte is eating your coffee instead. Eat Your Coffee bars come in three cafe-inspired flavors such as Salted Caramel Macchiato, Fudgy Mocha Latte, and Peanut Butter Mocha, which all contain 80 milligrams of caffeine from real coffee. Swap your daily Tall Caramel Macchiato from Starbucks with EYC’s caramel bar and you’ll get a bit more caffeine and save 13 grams of belly-bloating sugar.

You Can Find Them Here: Amazon


Paleo Thin Protein Bar, Espresso

Paleo thin espresso bar

PER BAR (60 G): 170 calories, 5 g fat (2.5 g saturated fat), 260 mg sodium, 28 g carbs (26 g fiber, 2 g sugar), 20 g protein

100 mg caffeine from ground Colombian coffee and green coffee extract

The first two ingredients in this green-coffee-infused snack are egg whites and prebiotic fiber, which explains how the paleo bar achieves such impressive protein and fiber contents. The list of functional ingredients also includes brain-boosting MCTs, gut-benefiting probiotics, and creamy organic sunflower seed butter, which lends the bar a velvety texture.

You Can Find Them Here: Amazon.


Vibe Energy Bar, Dark Chocolate Peanut Butter

Vibe energy bar peanut butter chocolate

PER BAR (54 G): 210 calories, 12 g fat (2.5 g saturated fat), 200 mg sodium, 21 g carbs (13 g fiber, 6 g sugar), 15 g protein

100 mg caffeine from coffeeberry

The can’t-go-wrong-with combo of peanut butter and dark chocolate just got way better thanks to Vibe’s addition of jolting coffeeberry. While you’ll definitely benefit from the pick-me-up, you’ll also get 15 grams of plant-based protein coming from organic peanut butter and pea protein to hold you over past lunchtime.

You Can Find Them Here: Amazon.


Awake Cinnamon Bun Granola Bar

Awake cinnamon bun energy granola bar

PER BAR (40 G): 160 calories, 3.5 g fat (1 g saturated fat), 100 mg sodium, 26 g carbs (1 g fiber, 12 g sugar), 6 g protein

100 mg caffeine

Wake up to a comforting cinnamon bun without biting into hundreds of calories’ worth of beltline-busting sugar with this spiced bar. In addition to nipping yawns in the bud with 100 milligrams of caffeine, this caffeinated snack packs in a slew of energizing B vitamins as well as blood-sugar-stabilizing cinnamon to prevent pesky energy dips.

I found these at Whole Foods and my natural food store and they are also really delicious they kinda taste like Apple Pie.

You Can Find Them Here: Amazon.


Awake Dark Chocolate Bar

Awake dark chocolate

PER BAR (38 G): 190 calories, 13 g fat (8 g saturated fat), 22 g carbs (3 g fiber, 17 g sugar), 2 g protein

100 mg caffeine

A Snickers bar may give you an energy boost after the first few bites, but the empty carbs will only contribute to a sugar crash later on. Awake’s jitter-free dark chocolate bar, on the other hand, will lend you 100 milligrams of caffeine, antioxidants, and 3 grams of fiber to help keep you satiated. Considering this is still a chocolate bar, keep munching to a minimum and choose one of the lower sugar options on the reg instead.

I’ve tried this and It’s delicious. I found these at Whole Foods, Trader Joe’s and my local natural food store.

You Can Find It Here: Amazon.


Final Thoughts

I just want to put it out there that these bars contain as much if not more caffeine than a regular cup of your standard coffee. And because these are bars and not a drink it’s easy to want to eat another whole bar if you need me an afternoon pick me up. If you need a pick me up you can have a cup of decaffeinated coffee. Decaffeinated coffee does contain caffeine but it’s such a small amount that it will give you a pick me up without a crash. Do not eat another whole bar I REPEAT DO NOT EAT A WHOLE BAR! Your heart will race and some people when they consume too much caffeine that it can induce anxiety and panic attacks. If you absolutely need a pick me up and you don’t dig decaffeinated beverages then have HALF A BAR! Like always if you have any questions about today’s post, any past post or just general questions please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. You can reach me at the link I provided in the section called Where you can follow me. 


Thank You!

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

 

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

 

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

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

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N.E.A.T Explanation (Non-Exercise Activity Thermogenesis)

Today’s post will be a 2-in-1. I’m going to explain what N.E.A.T is and then I’m going to give you some simple N.E.A.T exercises that you can do every day and chances are you probably are doing them and didn’t even know it.

We all know that when it comes to overall health, just making it to the gym is not enough daily movement. Try more calorie-burning into your day with these easy ideas. Simply moving more and sitting less can boost your health because of the calorie burning called N.E.A.T, or non-exercise activity thermogenesis. It takes energy — calories — to move even the smallest muscle. For example, you burn about 1.5 calories per minute just lying still while your body performs its most basic functions. Go from lying down to sitting in a chair and answering e-mail, and you’ll burn 25 percent more calories. Now start fidgeting in your chair and you’ll burn more.

And all those little movements can add up: The amount of everyday activity you get — beyond the 30 minutes of traditional exercise you might be doing — might matter even more for your overall health than trips to the gym. Here are some N.E.A.T ways to make the move more concept work for you.


Try To Move More

If you have a desk job or collapse on the couch as soon as you get home, train yourself to just get up more — it could help you live longer. People who stand fewer than three hours a day live around three years longer than more sedentary peers. Sitting for extended periods of time has been linked with heart disease, diabetes, cancer, and obesity. Getting up hourly and walking to the restroom, getting a refill of water, or standing up to stretch can decrease stiffness, boost energy, and burn calories. Also, when watching TV, during every commercial break get up and move. Do a few stretches, walk around the house, or bust out a few bicep curls. All are easy exercises for beginners.


Get a Pedometer

To gauge how much moving you currently do and then motivate yourself to do more. suggests buying a pedometer, an inexpensive gadget that clips on a belt and counts steps for you. Wear it all the time to track both at-work and at-home exercises. There’s nothing like having a running tally of your steps per day staring at you from your waistband to make you want to move more.


Add in Steps

Now that you have your pedometer, one of the best N.E.A.T exercises for beginners is to find creative ways to increase steps every day. You can easily add movement to almost every daily activity. Park at the far end of the parking lot or get off the subway or bus a stop early. Extra steps add up to significant calories over time. And that makes them easy exercises for weight loss.


Pace and Fidget

You probably try to avoid both of these moves to keep from looking irritable or nervous, but they’re easy exercises for weight loss. Pacing rather than standing still and fidgeting rather than sitting still will burn more calories and are prime examples of N.E.A.T in action. Pace when talking on the phone. Use talking on the phone as a cue to stand up and start pacing or just shifting your weight from one foot to the other. Stand up and stretch every time you hit ‘send’ on an e-mail.


Carry Your Groceries

Combine strength training and errands on your next trip to the store: If you live within walking distance of your market, see whether you can carry groceries in your arms rather than a cart. If you have to drive, turn to unloading the car into an at-home exercise, and add a few bicep curls every time you lift a bag out of the trunk.


Take Advantage of Sitting

N.E.A.T at-home exercises done while you’re sitting can provide you with some great strength training exercise for beginners. Raising one’s heels while seated is an excellent option for working out the muscles in the lower leg. Place a large book on the knees while raising the heels to provide more resistance and an even bigger boost in caloric expenditure.


Burning Calories With Everyday Activities

If the thought of working up a sweat on the treadmill at the gym to burn calories doesn’t appeal to you, you’ll be happy to know that you can burn plenty of calories just by doing everyday activities. Research shows that people who are physically active during the day can burn an extra 300 calories per day. Over 12 days, that can add up to an extra pound of weight loss.


Burning Calories: The “NEAT” Way

 Extra 300 calories per day can come from what is called non-exercise activity thermogenesis, or N.E.A.T, which accounts for the energy that you expend when you are not sleeping, eating, or doing structured physical activities like jogging or sports. N.E.A.T activities include things like walking or riding a bike for transportation, typing on the computer, working in the yard, and cleaning the house. Even fidgeting is considered an N.E.A.T activity that can turn up your calorie-burning engine.

These activities help you burn calories by increasing your metabolic rate. This is why agricultural and manual workers tend to have higher metabolic rates than people who live more leisurely lifestyles. In fact, the calories burned through NEAT can differ by as much as 2,000 calories per day between two people who are similar in size.


Burning Calories: Totaling the Burn

“NEAT” calories can really add up — and fast.

30 minutes a person who weighs 150 pounds can burn the following number of calories:

  1. Raking leaves = 147 calories
  2. Gardening or weeding = 153 calories
  3. Moving (packing and unpacking) = 191 calories
  4. Vacuuming = 119 calories
  5. Cleaning the house = 102 calories
  6. Playing with the kids (moderate activity level) = 136 calories
  7. Mowing the lawn = 205 calories
  8. Strolling = 103 calories
  9. Sitting and watching TV = 40 calories
  10. Biking to work (on a flat surface) = 220 calories

Burning Calories: A Little More Every Day

If you are trying to increase the number of calories you burn, make an effort to do more spontaneous physical activities throughout your day. The best way to do this is to reduce the time you spend sitting while adding calorie-burning activities to your daily routine.

 The following can increase your level of calorie-burning throughout the day:

  1. Walk down the hall to see a colleague rather than making a phone call or sending an e-mail.
  2. Take the stairs instead of an elevator or escalator.
  3. Clean your house instead of using a cleaning service.
  4. Take your dog out for more frequent walks.
  5. Ride your bike or walk to work rather than driving.

Final Thoughts

I wanted to show you that even if you can’t make it to the gym, if you are a stay-at-home-mom or if you just don’t like going to the gym I wanted to show you in today’s post that there are other ways that you can sneak in exercise and you won’t even break a sweat and you burn calories I call that a win-win. If you ever have any questions about today’s post or any past post or just questions, in general, please don’t hesitate in reaching out and I will be more than happy to answer any questions you may have. You can find me with the links I provided in the section (Where You Can Follow Me).


Thank You!

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

 

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

 

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

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂