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

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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

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Twitter: Amanda Explains It

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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 🙂

 

 

Why We Gain Winter Weight

Welcome back for #Blogmas Day 24! Blogmas Is flying right by! To catch up here are the links to the first 22 Days of #Blogmas

Blogmas Days 1-23

*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


Seasonal weight gain varies from person to person, but certain phenomena during the holiday season tend to tip the scales in a less desirable direction for most. Surveys show people tend to gain five to seven pounds on average during the winter months.

Don’t let worrying about winter weight dampen your holiday fun, though. By being aware of the factors that may put you at risk, you can improve your chances of coming out of the holidays with less guilt and frustration than usual. Here’s why we usually gain more weight in the winter—and what you can do about it.

Too Much Sleep

sleeping couple

When the sun is shining and the air is warm in the summer, it’s much easier to hop out of bed and be productive. However, when the cold takes over and the sun starts setting at 4 p.m., all you want to do sometimes is stay in bed. Consider buying proper clothing for the winter that’s comfortable to wear outside so you can get up with the sun and get moving.


Colder Weather

running outside winter

Baby, it’s cold outside! And if you’re like many of us, you’d rather stay in and curl up by the fire. The cooler weather deters a lot of people from continuing with their active routines. I find that people struggle mostly because they’re not outside as much and access to the outdoors is not as easy. They lose their summer running or tennis routine or discontinue walking with their buddy every few days routine. If you need to call on your friend to stay accountable, then do it. It’s not easy to stay active when it’s freezing, but it’s not as difficult when you have a partner in crime waiting for you.


Seasonal Affective Disorder

depressed sad man

It’s rather depressing to leave work and it already is totally dark outside. But it’s not all in your head; the lack of sunlight in the winter can actually have a significant effect on your mood and health. A handful of people develop Seasonal Affective Disorder (SAD) in the winter, which is a type of clinical depression. Try making a concerted effort to wake up in the morning and take advantage of the sunlight in the morning to counteract the lack of exposure in the evening.


Holiday Meals

holiday table food

The holiday season brings with it an influx of parties and gatherings that are fueled by tons of drinking and eating. It sounds fun at the get-go—but by New Year’s, you’ve probably gotten a little too used to that sluggish feeling that sets in post-holiday binge eating. And that holiday eating leaves a mark. A study published in The New England Journal of Medicine found that people gain an average of a pound during the holiday season. When it comes to holiday events,  preparation is key. Don’t arrive hungry and don’t pretend like you can’t eat the whole day before you go to one of these parties.


Comfort Foods

mac n’ cheese

When the temperature plummets, we’re not just reaching for scarves and mittens, but also for heavier, more warming foods. In fact, eating can help raise body temperature, which could be the reasoning behind our increased desire to seek out hearty stews and comforting bowls of pasta.


Holiday Drinking

christmas eggnog

Eggnog and hot toddies are a staple during the holiday season, but overindulging is all too easy and comes at a weighty price. Smith recommends drinking plenty of water before and during your festive get-togethers to avoiding drinking too many cocktails. It also helps to go into the happy hour or party with a set number of drinks in mind so that you pace yourself and don’t go overboard.


Holiday Office Treats

christmas cupcake

Beyond the parties outside of work, your co-workers may start flooding the office with baked goods and candy that will now live at the end of your desk row for three weeks. Cue: Willpower. What’s more? According to The New England Journal of Medicine study mentioned before, the majority of people don’t actually lose most of the weight they put on during the holidays—which can mean packing on the pounds after a few years have ticked by. Rather than fight off your cravings, keep healthy snacks stocked in your desk drawer and allow yourself to have a treat every now and then.


Specialty Coffee Drinks

pumpkin latte

Before the first fall leaf changed color, pumpkin spice lattes had already made their return. And with each transition from fall to winter comes more sugar-filled, specialty coffee drinks. It’s hard to ignore the tasty craze, but if you can resist the fancy lattes, you’ll avoid tacking on unnecessary calories to your day. If you must indulge once in awhile, go for the smallest size and ask the barista to halve the amount of sugar in the drink!


Fido Gets Less Fresh Air

couple walking dog

The cold weather not only inhibits your normal outdoor activities, but it may also drive you to cut back on your dog’s regular walks. But when he’s not getting his exercise, neither are you. Every little bit adds up! All it takes is one look at that sad puppy face to remind you that it’s not just about you and you’ve got to give the little guy his time outside.


Sugar Is Everywhere

razzleberry pie

Halloween, Thanksgiving, Christmas, Hannukah—you name it, most holidays revolve around food and the majority of them give special attention to dessert. The key here is to analyze your options and settle on one that you really can’t live without. Choose what you really want to indulge in and stick to that. Try your hardest to think about it ahead of time and plan where you truly want to spend your calories.


You’re Already Overweight

woman overweight yellow tape

This may be a tough pill to swallow, but if you’re already overweight or struggling with your weight, you may be more prone to gaining more weight over the span of the holidays than your leaner counterparts. According to a study published by Tufts University, overweight individuals gain five more pounds during the holidays, while the average person tends to pack on one pound. The best thing you can do is be diligent about your portion sizes and try your best to stay on track with your regular eating and exercise schedule.


You’re Extra Groggy

man sleeping at desk tired

The lack of sunlight in the winter can have a profound effect on our hormones—particular our hormones that regulate sleep. During the winter months, we produce more of the sleep hormone and feeling sleepy can hinder motivation to go to the gym or move around. Try working out in the morning when the sun is out and you haven’t felt the obvious effects of the shorter days set in yet.


Metabolism Increases

lose weight dont eat in bed

Although this may seem like a positive thing, a jump in our metabolism may actually lead to weight gain instead of fat burn, if you’re not careful. According to research from Maastricht University in the Netherlands, our metabolism increases in an effort to burn more energy to help us stay warm. Translation: we need more food to meet our body’s increased energy demands. So, while you may feel hungrier, keep in mind that your metabolism isn’t revved up enough to completely counteract that second helping of mashed potatoes.


Frozen Produce

woman checking produce

In the warmer months, a greater amount of produce is in season and easily accessed. When the seasons change and the air cools, you might find yourself reaching for more comfort foods simply because the fresher items aren’t around for you to pick from in the grocery store and farmers’ markets aren’t around every other corner. There is a simple solution here: Opt for frozen fruits and veggies! Often times, frozen produce is actually more nutritious because they are frozen at peak freshness.


You’re Bundled Up

couple in winter selfie

Who doesn’t love sweater weather? It’s so nice and cozy, we’ll admit it! But when you’re hiding your body on a regular basis, you lose the visual cues of weight maintenance and management. Take a moment every now and then to check in with how your clothes are fitting and make a continued effort to stay on top of your regular workouts.


Dinner Dates

couple on dinner date

It’s not news that we tend to consume far more calories when we dine out than when we cook at home. The cold weather tends to move date night to restaurants for a number of months when your more active ideas are limited. As a result, more nights spent trying new restaurants put you and your honey in a position to overeat more frequently. Try splitting your entrees or going without snacks at the movie theater to avoid excess calorie intake.


Holiday Spiced and Flavored Foods

holiday food gingerbread latte

The holidays tend to send people into a pumpkin spice and apple cider-fuelled tizzy. Recipes for muffins, breads, cakes, donuts, and drinks start cluttering your news feeds and inspiring new creative baking endeavors. However, this seasonal hobby may contribute to seasonal weight gain if you don’t control portions carefully. Rather than trying a new recipe every week, pick one and invite friends and family over to enjoy it with you. This way, you won’t have all of those delicious leftovers staring you in the face.


Increased Salt Intake

salt shaker

Those comfort foods that settle in for the winter might feel good going down, but heavier foods usually have higher sodium content. This means more bloating and immediate feelings of weight gain and discomfort. Be diligent about drinking plenty of water to try to minimize the bloating effects and keep portion sizes of heavier foods at a minimum.


Missed Meals

thanksgiving dinner

One of the great joys of the holiday season is getting to indulge in all of the delicious foods. What’s Thanksgiving, really, if you’re not continuously eating for three hours straight? In an effort to keep diets in check, many people tend to skip meals in anticipation of bingeing later. However, this is not advised. Pretend like the overeating is not even going to happen and you’ll be able to control it better. I think you need to stick to your schedule as much as possible so that effectively you’re eating just another meal and not making it into any super special event. The less special you make it in your head, the less of an effect it is likely to have on your body.


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

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 🙂

 

Reset Your “Diet”

You just back home after a much-needed vacation, stay-cation or holiday splurge feeling relaxed, a little drained—oh—and a bit bloated. Whatever your R&R of choice—whether it was a week in the tropics or a holiday weekend at the shore—when you think of a vacation, there are many things you do want: to catch up on sleep, read a new book, spend time with your friends and family, and enjoy the outdoors. A bloated belly is not one of the things on your wishlist.

I totally get that the time off from work might feel like time to treat yourself (you’ve earned it, right?), but that doesn’t mean you have a free pass to go overboard. Unfortunately, the deadly duo of your toes in the sand and a cold one in your hand is the kill-switch that causes many of us to throw our diets by the wayside. It may not wreck our health, but a long weekend spent indulging in booze and guilty pleasures day-in and day-out can spell bad news for your belly—leaving you looking a bit less chiseled than you did before you left the house.

In fact, according to a study done by the University of Georgia’s College of Family and Consumer Sciences, Americans gain an average of one pound during their one to three-week-long vacations—and that weight sticks around even after six weeks of being home. A mere pound may not seem like much, but keep in mind one to two pounds are typically gained over an entire year! Don’t feel too guilty, though; the good news is there are easy ways to ditch the fresh flab and revitalize your neglected diet. If you want to know how to bounce back after your epic cheat meals please keep reading.
If you’re new to my blog hello. Here I like to post informative information for everyone. I like to post things that people may not think of when it comes to “Diet” and nutrition and fitness. Recently i’ve done what i call an accidental series and that i did the best and the worst of something. If you are curious to know what i’ve talked about thus far check out the links below. If you’ve been here for a while you can skip the links and read on how to reset your “Diet” 

Best and Worst

Best Peanut Butters

Worst Peanut Butters

Worst Frozen Pizza

Best Iced Coffee

Best “Diet” Ice Cream

Worst “Diet” Ice Creams

Best Protein Powders

Worse Protein Powders

The Best Protein Bars

Worst Low-Sugar Protein Bars


Get Back To Your Routine

Take a shower when you get home. Unpack your bags. Set your A.M. alarm. Have a cup of tea before bed. Set yourself up to be able to do whatever it is you normally do every day. This way, you’ll be able to shift yourself—and your body—back into fit mode.

 TIP

You may be wiped, but unpacking your bags on day one will ensure you have clean clothes for the week ahead, will clear your mind and the stress you may have later in the week about the extra load you’ll have to do and it’s a good way to remind yourself you’re no longer on vacation. Once that’s done, make a point to get to bed at the same time you normally would before work—even if you get home from being away a day early. Studies have found that those who keep the same sleep-wake cycles are more rested and less apt to have their “Diets” undermined by exhaustion-induced munchies.



Go Grocery Shopping

If you’ve been away for more than a couple days, you likely don’t have much left in your fridge upon getting home. Rather than the easy solution of just picking up the phone to order take-out, muster up the willpower to go grocery shopping. Yes, even if you still have these healthy foods in your fridge—you’re in need of some fresh foods. Having fresh, healthy items in your fridge for the first few days home will ensure you stick to your diet—rather than continue on the indulgent path you led while away.

 TIP

Your first meal back doesn’t have to be anything crazy—just stick to your favorite go-to busy weeknight meal. If you don’t have one, don’t fret. We’re fans of herb-and-lemon marinated chicken breasts with a side of roasted veggies. The best part? Every ingredient can be thrown on a sheet pan and baked for a quick meal and even quicker cleanup.


Prioritize Produce

Your days of beers and buffets are long gone. Ensuring healthy items are the most convenient foods in your fridge when you get home will make it even easier to get back on track by encouraging you to make healthy choices. This trick isn’t just good for resetting your diet, it’s also one of many Ways to Break your Bad Eating Habits.

 TIP

Keep pre-cut veggies with hummus in the front of your fridge, put a bowl of fresh fruit on your counter, and hide treats like cookies, candy, and chips on a high shelf and behind healthy foods so they are out of sight and out of mind.



Don’t Reach for the Remote

When you get home after a long trip, it’s natural to want to relax (even though i hope you got enough of that on your vacay!). But just because you’re tired from traveling doesn’t mean your first instinct should be to click on the TV and get settled for a long binge-watch—especially if you’re feeling hungry. A University of Houston study found that the more TV people watched in a setting, the worse their food choices became. So even though you think it might be the best way to decompress after a busy weekend, a couple hours of your favorite show could set you back even more calories on top of an already indulgent weekend.

TIP

If you’re definitely going to watch a show when you get home, keep it to a 30-minute limit. Looking for other ways to stay busy? Go back to tip #1 and do things that will help your body get back on track! Unpack your things, go grocery shopping, reorganize your kitchen. Or if you just want to relax, read a book, play a board game with your family, or listen to music.


Nix Added Sugar

 

Downing pina coladas and crème brule on vacation only add fuel to the weight-inducing inflammation fire. That’s because table sugar—which is made up of equal parts glucose and fructose—boosts inflammation in two ways. Glucose, when eaten in excess (even during a single sitting of daiquiris on the dock), can increase levels of pro-inflammatory messengers called cytokines. Concurrently, fructose is the sugar molecule which most easily creates advanced glycation end-products (AGEs) in the blood. AGEs occur when fructose causes proteins to haphazardly glom together, creating cellular junk that your body tries to dispose of by increasing defensive receptors and more inflammation markers. While it may be challenging, nixing the sweet stuff when you’re back at home is a great way to shed those unwelcomed belly jiggles.

TIP

Eliminating added sugars and foods made with white flour can help you get back on the weight-loss bandwagon because it’ll stop stoking your inflammation fire and encourage you to eat healthier foods—many of which actually decrease inflammation. A simple swap is subbing out high-glycemic foods (which spike and crash blood sugar) for low GI alternatives, like whole grains and foods with healthy fats, protein, and fibers. A study in the Journal of Nutrition actually found that a low-GI diet reduced levels of the inflammatory biomarker C-reactive protein.


Make Sure to Hydrate

 

Boozing on vacay and flying home from the trip both cause dehydration, which can increase hunger and cause poor circulation. In turn, you’ll likely feel bloated and really sleepy. And that’s not all—there are also 12 other things that happen to your body when you don’t drink enough water. Add a calendar reminder or set an alarm every few hours to remind yourself to hydrate! Aim to consume half of your body weight in ounces throughout the course of the day. You’ll likely feel rehydrated after a few days of this regimen.

 TIP

The easiest way to hydrate is by drinking a cup of water upon waking. New research from the Journal of Human Nutrition and Dietetics showed that people who increased their water by a mere cup a day ate up to 205 fewer calories and 200 fewer milligrams of sodium daily. So not only will sipping on an extra 8 ounces in the A.M. help you minimize overeating to shed that extra vacay pound, it will also boost your energy and help your body flush out salt and leftovers that are lingering in your colon.


Resume —and Amp Up— Your Exercise Routine

 

Getting back into your exercise routine will be a huge help in shedding those pesky post-vacation pounds. Many of us “forget” to pack our sneakers and gym clothes when we go on vacation, leaving us few options when it comes to maintaining our fitness routine. According to experts, taking a week off won’t cause you to lose all your strength and endurance, but this break will cut down 50 percent of the improvements you made in the weeks prior—making it feel like you’ve reached a weight-loss plateau. To counter it, be sure to head back to the gym, and begin with higher intensity workouts than you may have been doing to activate new muscles and ramp up the calorie burn.

 TIP

The most effective workouts are high intensity and combine a bit of cardio and weight training, explains Kaufman. Check out classes like cardio-boxing or boot camps, which are typically held at local gyms but can also be found in online videos. Just remember, while no amount of fitness will undo a bad diet on its own, when you get back into a weekly exercise routine and make a point of incorporating in some extra-intense drills, you’ll be fueling your diet-centric weight-loss efforts. Cycling in new, high-intensity exercises often in your exercise routine is also a critical step in ensuring you don’t regain lost weight.


Catch Up On Sleep

 

Whether it’s because you never seem to sleep well unless you’re in your own bed or because you’re totally wiped from all the sun you’ve gotten over the past few days, you may return home from your trip feeling both exhausted and a little softer around the middle. Why? When we’re sleepy, the production of leptin (the hormone that tells us we’re full) decreases, which can lead to overeating and weight gain. Not cool. To help the weight back come off, be sure to fit in between six and eight hours of sleep per night once you’re back home.

 TIP

If you’ve got your goals set on getting back to your more slender self, cut your nightly Netflix session short an hour before bed—it’ll minimize your exposure to melatonin-disrupting blue light and remove stimulation which keeps your brain awake. Master your bedtime routine with my bedtime workout routine you can do before bed and you won’t even sweat!

Bedtime Workouts



 Immune System

 

Travel is immensely taxing on your body—even just the sitting in a car for hours part. That’s because coordinating schedules, packing, leaving home, all cause stress along with the need to constantly be alert. All that on top of lounging in the sun all day, working up a sweat hiking around town, and a lack of sleep causes your body’s energy stores to become depleted and your immune system is put in jeopardy. To compensate for a lack of cold-fighting-power, try to emphasize fruits, veggies, and meat-replacing legumes at each meal to boost your immune system while staying away from calorie-dense items, ultra-processed foods, and animal products

TIP

Medicating with vitamins from whole foods is much better than meds when it comes to rebooting a compromised immune system. And blueberries are one of your best options: researchers from Oregon State University recently took a look at over 400 compounds for their ability to boost the immune system. The standout? A compound called pterostilbene, which is found in abundance in the little blue fruits.



Mend Your Gut

 

Lack of sleep, exercise, and healthy foods, as well as consuming too much fat- and sugar-laden treats and alcohol on vacation is a recipe for a damaged gut. That’s because each of these activities has been found to throw your gut microbiome off kilter. Specifically, all the sugar you may have been eating is fuel for pathogenic bacteria, fungi, and yeast—all bad microbes which can conquer and diminish levels of your beneficial bacteria. When that happens, you’re at risk for higher levels of inflammation, poor digestion, and unnecessary weight gain.

 TIP

You likely haven’t done much lasting damage over such a short amount of time, but boosting your belly biome after a little break from your diet will help you get back on track, as maintaining a healthy gut will also help you sleep better, regulate your hunger hormones, and boost immunity—all crucial benefits post-fun-in-the-sun. Look for prebiotics, like legumes, onions, artichokes, spinach, and oats, to feed the good guys in your gut to help them build strength, as well as probiotics, which function as reinforcements, helping to drive out the bad guys.


Munch On Magnesium

 

Your free-spirited high of vacation may come crashing down—hard—when you realize what work has piled up since you’ve been gone. But when your body is still trying to reset from a break in your dutiful diet, the excess stress can fizzle out any attempt to reboot your system. To keep your stress hormone, known as cortisol, levels down, pop 250 milligrams of magnesium daily. This mineral aids in relaxation and has also been shown to boost lipolysis, a process by which the body releases fat from its stores.

 Tip

You don’t have to pop a magnesium supplement to reach your daily dose. Just adding a single cup of cooked spinach to your morning omelet will provide you with over 150 milligrams of magnesium—or get the same amount from an ounce of pumpkin seeds sprinkled on top of your morning oatmeal or yogurt.


Take a Break from the Buzz

 

Your vacation was full of stimulants—both from all the activity and all the alcohol—so give your body a break. That means cutting out caffeine, and that means both coffee and tea (and obviously soda as well). If these drinks are part of your daily routine, which I understand is also essential for getting back your slim body, just opt for a caffeine-free product.

TIP

Herbal teas, like Rooibos, are great caffeine-free options. Not only is it free of stimulants, this tea from the red bush tea may actually help calm you down. Due to its high concentration of flavonoids—and, in particular, a stress-fighting compound called aspalathin—drinking rooibos may help reduce stress hormones that trigger hunger and fat storage.


Get In Some Guac

 

Your liver and kidneys do a pretty good job of detoxing without juices and strange concoctions—so don’t go making these worst detox mistake. But some foods can help mitigate the adverse effects of a particularly indulgent weekend—especially one that involved drinking—by protecting your detoxifying organs. According to a study in the Journal of Agricultural and Food Chemistry, researchers found that the fatty acids in avocados help minimize liver damage caused by D-galactosamine, a liver toxin. And cilantro, the savory herb that gives guac its distinctive flavor, contains the oils linalool and geranyl acetate which can help relax digestive muscles to calm an upset stomach.

TIP

If you’re looking to detox after a booze-filled weekend, many foods can help cure a hangover should be your go-to. They do everything from boosting your immune system and replenishing your electrolytes to stimulating liver enzymes and boosting liver function—all remedies which will benefit your body long after the pounding headache goes away.


Final Thoughts

Just like with any post i do i hope you enjoyed reading it? If you have any questions about today’s post please don’t hesitate in reaching out and i will be more than happy to answer any questions you may have.




 

Thank You!

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

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

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


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

Best Peanut Butters

Yesterday I did a post about some of the worst peanut butters that are on the market today. Today I shall bring you a list of some of the best peanut butters that are on the market today. If you’re interested in reading what peanut butters made my naughty list here is the link  Click Here As I mentioned in yesterdays post some of the best peanut butters only have 2-3 ingredients. If you’re curious to see what peanut butters made my good list keep reading.


Nuts ‘n More Peanut Butter

PER 2 TBSP: 182 calories, 10 g fat (2 g saturated fat), 46 mg sodium, 11 g carbs (3 g fiber, 4 g sugar), 12 g protein

Ingredients: Peanuts, Whey Protein Isolate, Natural Sweetener (Xylitol), Peanut Oil, Organic Flax Meal, Natural Extract, Sunflower Lecithin

I’m breaking our own rule by allowing a peanut butter with more than two ingredients rank as one of the best. That’s because I like the low sodium count, the fiber added by the flax, and are generally ok with xylitol. It’s a sugar alcohol that occurs naturally in strawberries, mushrooms and other fruits and vegetables, most commonly extracted from the pulp of a birch tree. Unlike real sugar, sugar alcohols don’t encourage cavity-causing bacteria. They do have a laxative effect, though, so heavy ingestion might cause intestinal discomfort or gas.

Tip: Everything in moderation


MaraNatha No Stir Natural Peanut Butter Creamy or Crunchy

PER 2 TBSP: 190 calories, 16 g fat (2 g saturated), 80 mg sodium, 7 g carbs (3 g fiber, 1 g sugar), 8 g protein

Ingredients: Organic Dry Roasted Peanuts, Sea Salt


Teddie Smooth Old Fashioned All Natural Peanut Butter

PER 2 TBSP: 190 calories, 16 g fat (2.5 g saturated fat), 125 mg sodium, 7 g carbs (3 g fiber, 2 g sugars), 8 g protein

Ingredients: Dry roasted peanuts, Salt

Generally, smooth varieties have more sodium, because there are fewer peanuts to take us space. If you’re gonna go, Teddie, go crunchy (personal preference)


Teddie Super Chunky Old-Fashioned Natural Peanut Butter

PER 2 TBSP: 190 calories, 16 g fat (2.5 g saturated fat), 100 mg sodium, 7 g carbs(3 g fiber, 2 g sugar), 8 g protein

Ingredients: Dry roasted peanuts, salt

Give this one a bear hug: It has 20 percent less sodium than the smooth option, and just as much protein


Justin’s Classic Peanut Butter

PER 2 TBSP: 190 calories, 16 g fat (3 g saturated fat), 25 mg sodium, 7 g carbs (2 g fiber, 2 g sugar), 8 g protein

Ingredients: Dry roasted peanuts, Palm oil

Justin Gold took his PB from farmers’ markets to bodegas everywhere, and it’s caught on for good reason: It’s creamy and addictive, but with a super-low sodium count.


Smucker’s Natural Peanut Butter Chunky

PER 2 TBSP: 180 calories, 16 g fat (2 g saturated), 100 mg sodium, 5 g carbs (3 g fiber, 1 g sugar), 8 g protein

Ingredients: Peanuts, contains 1% or less of salt

Ironically, the company behind the sugariest jellies produces the best mainstream PB on the market. Made with just peanuts—and no hydrogenated oils.


MaraNatha Organic Peanut Butter Creamy or Crunchy

PER 2 TBSP: 190 calories, 16 g fat (2 g saturated fat), 80 mg sodium, 7 g carbs (3 g fiber, 1 g sugar), 8 g protein

Ingredients: Organic Dry Roasted Peanuts


Best Peanut Butter is Smucker’s Natural Peanut Butter Creamy

PER 2 TBSP: 180 calories, 16 g fat (2 g saturated), 115 mg sodium, 6 g carbs (2 g fiber, 1 g sugar), 8 g protein

Ingredients: Peanuts, contains 1% of less of salt

The salt-free MaraNatha has far less sodium. Some of the others have an equal amount ofThe Teddie has slightly fewer calories. But unlike those, the Smucker’s can be found in your local supermarket, no matter where you shop, so it ranks #1 on my list. Made with no hydrogenated oils, this is the best mainstream brand of peanut butter on the market.



Final Thoughts

I hope you enjoyed today’s best of peanut butter list. I like to bring you these types of posts so you know what products are good on the market and what products you should stay away from. And like always if you have any questions please don’t hesitate in reaching out and i will be more than happy to answer any questions you may have.


Thank You!

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

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

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


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂 

Worst Peanut Butters

Recently I’ve done an (accidental) series called worst foods and best foods. In yesterday’s post, I did the worst frozen pizzas around. If you are interested in reading that here is the link so you can check it out Click Here

Peanut butter ought to be a healthy food, packed with protein, fiber, and monounsaturated fats, plus plenty of fat-burning folates. But most commercial peanut butters are packed with hydrogenated oils and unnecessary fillers and have more sugar than they do fiber. As a result, they cause fat storage—not fat burning.

With this series, I typically start with the worst of something. Today I am going to start with the worst peanut butters that are on the market today. This is just my opinion and you may not agree and that is fine I say this because I know some people take their peanut butter seriously.


Tip: A really good peanut butter should have just two ingredients: peanuts and sometimes a pinch of salt. Sadly today’s manufacturers—even the “all-natural” brands advertising themselves as “healthy”—pack their PBs with additives you simply don’t need. “Peanut butters are most often processed with hydrogenated oils and sugar, so make sure you check the label carefully


Peanut Butter & Co. Smooth Operator + Crunch Time

Peanuts are naturally filled with oils—and studies have found that the monounsaturated fats found in foods like nuts and olive oil are protective of brain health and function. So why does Peanut Butter & Co. add palm fruit oil ( Palm fruit oil is often claimed to be highly nutritious and contains about equal amounts of saturated and unsaturated oils. Palm kernel oil is made from the kernel, or seed of the palm fruit and contains much higher amounts of saturated fat.) Both are problematic for our health primarily due to processing to their crunchy and smooth blends? It helps with oil separation, stabilizing the mix. A better question is, why do they add cane sugar?

Nutrition Facts: PER 2 TBSP: 180 calories, 15 g fat (2.5 g saturated fat), 100 mg sodium, 8 g carbs (2 g fiber, 3 g sugar), 7 g protein

Ingredients: Peanuts, Cane Sugar, Palm Fruit Oil, Salt


Earth Balance Peanut Butter With Flax Seed, Crunchy

Sorry Vegans this isn’t healthy at all! Earth Balance, one of the first brands to bring “healthy” PBs into the mainstream, gets much love for including all-natural sugars, and fiber-filling flaxseed.

Nutritional Facts: PER 2 TBSP: 190 calories, 16 g fat (2.5 g saturated fat), 110 mg sodium, 8 g carbs (2 g fiber, 2 g sugars), 7 g protein

Ingredients: Peanuts, Flaxseed, Peanut Oil, Agave Syrup, Palm Fruit Oil, Salt


Earth Balance Peanut Butter With Flax Seed, Creamy

Like the crunchy variety, but with a bit more saturated fat.

Nutritional Facts: PER 2 TBSP: 190 calories, 16 g fat (3 g saturated fat), 110 mg sodium, 7 g carbs (2 g fiber, 2 g sugars), 7 g protein

Ingredients: Peanuts, Flaxseed, Peanut Oil, Agave Syrup, Palm Fruit Oil, Salt


 Simply Jif Creamy

Choosy moms, won’t choose this Jif! “Advertised” as a healthier option compared to regular Jif, this has the same unhealthy ingredients, just rearranged. While i commend them for owning up to adding sugars to their PB, I still can’t endorse it. At least it has less sodium.

Nutritional Facts: PER 2 TBSP: 200 calories, 17 g fat (3.5 g saturated fat), 65 mg sodium, 7 g carbs(3 g fiber, 2 g sugar), 7 g protein

Ingredients: Roasted Peanuts, Contains 2% or less of Fully Hydrogenated Vegetable Oils (soybean and rapeseed), Mono and Diglycerides, Molasses, Sugar, Salt


Jif Creamy and Extra Crunchy Peanut Butter

One of the best-selling peanut butters in America is made with fully hydrogenated vegetable oils—extremely hard, wax-like fats made by forcing as much hydrogen as possible onto the carbon backbone of fat molecules. To obtain a manageable consistency, food manufacturers often blend the hard fat with un-hydrogenated liquid fats. Remember that next time you’re making your kids sandwich.

Nutritional Facts: PER 2 TBSP: 190 calories, 16 g fat (3.5 g saturated fat), 140 mg sodium, 8 g carbs (2 g fiber, 3 g sugar), 7 g protein

Ingredients: Roasted Peanuts and Sugar, Contains 2% or Less of: Molasses, Fully Hydrogenated Vegetable Oils (soybean and rapeseed), Mono and Diglycerides, Salt.

Jif Creamy Peanut Butter

Nutritional Facts: PER 2 TBSP: 190 calories, 16 g fat (2.5 saturated fat), 140 mg sodium, 8 g carbs (2 g fiber, 3 g sugar), 7 g protein

Ingredients: Roasted Peanuts and Sugar, Contains 2% or Less of: Molasses, Fully Hydrogenated Vegetable Oils (soybean and rapeseed), Mono and Diglycerides, Salt.


Skippy Regular Peanut Butter, Creamy

The battle between Skippy and Jif isn’t a war at all—they’re both made with the same sugars and oils, including saturated-fat-filled hydrogenated oils. A study published in the journal Diabetes found that while unsaturated fat can help reduce abdominal fat, saturated fat can increase waist size. Saturated fats, like the kind you’ll find in baked goods and red meat, “turn on” certain genes that increase the storage of fat in the bell

Nutritional Facts: PER 2 TBSP: 190 calories, 16 g fat (3 g saturated fat), 150 mg sodium, 7 g carbs (2 g fiber, 3 g sugar), 7 g protein

Ingredients: Roasted Peanuts, Sugar, Hydrogenated Vegetable Oil (Cottonseed, Soybean and Rapeseed Oil) To Prevent Separation, Salt.


Jif Creamy Reduced Fat Peanut Butter

Words you never want to see in your food: “Reduced Fat.” When manufacturers take something out, they put something back in. In this case, that’s two kinds of sugar, a ton of Frankenstein additives, including corn syrup, the liquid sweetener and food thickener made by allowing enzymes to break corn starches into smaller sugars. It provides no nutritional value other than calories.

Nutritional Facts: PER 2 TBSP: 190 calories, 12 g fat (2.5 g saturated fat), 200 mg sodium, 15 g carbs (2 g fiber, 4 g sugar), 7 g protein

Ingredients: Peanuts, Corn Syrup Solids, Sugar, Pea Protein, Contains 2% or less of Salt, Fully Hydrogenated Vegetable Oils (soybean and rapeseed), Mono and Diglycerides, Molasses, Magnesium Oxide, Niacinamide, Ferric Orthophosphate, Zinc Oxide, Copper Sulfate, Folic Acid, Pyridoxine Hydrochloride


Smucker’s Natural Peanut Butter Reduced Fat

I would be really afraid and worried when the first ingredient IS NOT PEANUTS!  So what’s maltodextrin? It’s a caloric sweetener and flavor enhancer made from rice, potatoes, or more commonly, cornstarch. Through treatment with enzymes and acids, it can be converted into a fiber and thickening agent. Like other sugars, it has the potential to raise blood glucose and insulin levels.
Nutritional Facts: PER 2 TBSP: 180 calories, 12 g fat (1.5 g saturated fat), 120 mg sodium, 11 g carbs (3 g fiber, 2 g sugar), 9 g protein
Ingredients: Peanuts, Maltodextrin, Reduced Fat Ground Peanuts, Salt.

Skippy Natural Peanut Butter, Creamy

Don’t be fooled by the “Natural” label—it just means the sugar inside is real sugar. That doesn’t make it any less unnecessary.

Nutritional Facts: PER 2 TBSP: 190 calories, 16 g fat (3.5 g saturated fat), 150 mg sodium, 6 g carbs (2 g fiber, 3 g sugars), 7 g protein

Ingredients: Roasted Peanuts, Sugar, Palm Oil, Salt


Peter Pan Crunchy

It’s unfortunate that the cheaper brands of peanut butter are always the worst nutritionally. That’s the case here, as one serving of this brand has nearly double the sodium of the Simply Jif Creamy PB.

Nutritional Facts: PER 2 TBSP: 200 calories, 16 g fat (3 g saturated fat), 110 mg sodium, 6 g carbs (2 g fiber, 3 g sugar), 8 g protein

Ingredients: Roasted Peanuts, Sugar, Less than 2% of Hydrogenated Vegetable Oil (cottonseed and rapeseed), Salt, Partially Hydrogenated Cottonseed Oil


Final Thoughts

I understand that some of the peanut butters that I mentioned in today’s list are cheaper in price. If that is all you can get… you do what you have to do. If you liked today’s post please keep an eye out for my best of peanut butters list. That list should be coming soon! And like always If you have any questions please don’t hesitate In reaching out and I will be more than glad to answer any questions you may have.


Thank You!

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

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

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


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Steller: AmandaLei

Instagram: coffee_glutenfree

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Healthy Baking Swaps

Peering into the glass case of a bakery case or ogling the mouthwatering concoctions at your local cupcake shop is half the fun when indulging in a sweet treat. But if you’re skipping that part and making your baked goods at home, then there’s really no reason not to healthify what you’re putting into your body. Bonus: Avocado-based frosting and quinoa-spiked scones are all the rage.

When you’re the one doing the baking, it’s not just the fork that’s in your hand. You’re now holding the spoon, the spatula, and the whole recipe. You’re the one in control over what you are putting in your baked goods, and you can make them as healthy and low calorie as you want!

It’s time to dump the refined white sugar and fattening oils—into the trash instead of the mixing bowl. Introduce these healthy swaps to level up your baking game and you may just find your sweet tooth is even more satisfied! And if you’re a fan of baking mixes, then you want to keep an eye out because I’m going to be bringing you another best and worst list this one will be best and worst of baking mixes.

If you’re new to my blog I’ve done a few posts about the best and worst of something. If you are Interested In reading that Here are the links to the past best and worst


Best Iced Coffee Click Here

Best “Diet” Ice Cream Click Here

Worst “Diet” Ice Cream Click Here

Best Protein Powders (Animal and non-animal protein) Click Here

Worst Protein Powders (Animal and non-animal protein) Click Here

Worst “Diet” Protein Bars Click Here

Best “Diet” Protein Bars Click Here


Unsweetened Applesauce

Unsweetened Applesauce has been an oil or butter replacer for as long as I can remember. Sugar tends to be the foundation for many baked goods (I’m a baker and I’ll be honest I do use sugar from time to time and when I do use It I tend to use a lot) Now I use sugar replacers or sweetened applesauce, but there are much savvier ways to sweeten up your goodies. Swap in one cup of unsweetened applesauce for one cup of sugar to cut fat and calories. Head to head, applesauce boasts only about 100 calories while the same amount of sugar contains nearly 800!


Greek Yogurt

When it comes to making baked goods healthier, the goal is to lower the fat and carb content without compromising taste. Greek yogurt is higher in protein and lower in fat than other dairy products and it can be used in place of sour cream or oil. It’s not always a one-to-one ratio, so you could try replacing half and do some experimenting with different recipes. If you’re dairy free and your recipe Is higher In fat then you want to look for a replacer that Is high In fat.


Honey

I get It It’s tough to avoid all forms of sugar, so switching to more nutrient-dense options like honey can help ensure that you’re not stuffing your face with totally-empty calories. Honey is rich in vitamins and minerals and has an anti-inflammatory effect on the body. What’s more? Honey doesn’t send your blood sugar levels in a tailspin the way that white sugar does, so you’ll experience less wacky cravings and shifts in energy levels. If you are avoiding animal products and you want to use vegan “honey” bee free honee you want to experiment with the ratio because vegan “honey” tends to be thicker and heavier. I would recommend the mint or the original flavor of bee free honee.


Black Beans

I get It you might not be Into any form of beans but if you know someone who Is vegan or gluten free or trying to be healthier you can give that person this advice. Beans in brownies may sound a bit bizarre, but don’t knock ’em until you try ’em. Pureed black beans add a hit of protein and fiber, and they can be used instead of white flour in brownie recipes. Go ahead and use one cup for one cup. How I make black bean brownies I use 1 cup of black beans and 1 cup of GF Flour I then replace eggs with chia egg replacer and I usually add vegan honey in place of regular sugar and vanilla extract. It sounds gross but like I said don’t knock It until you try It.


Mashed Bananas

No need to reach for sugar when fruit provides natural, nutrient-rich sweetness all on its own. Mashed bananas have an ideal consistency to be used in place of butter and oil, and their natural, sweet flavor makes them a good swap for sugar, too. Bananas are a good source of vitamin B6 and potassium and are best used in recipes for cookies, brownies, pancakes, and muffins.


Flaxseeds

Whether you sneak in a few spoonfuls of ground flaxseed into your batters or craft a flaxseed egg in place of real eggs, incorporating this superfood into your baking endeavors will turn a regular cookie into a super healthy treat. Flaxseeds promote healthy digestion, help lower cholesterol, and also cut your risk for diabetes.


Coconut Flour

I personally don’t like coconut In any form except for coconut water and I only drink coconut water once In a blue moon Coconut flour is made from dried, grounded coconut meat and is a gluten-free alternative to wheat-based flour. Adding coconut flour into the mix will not only lower the total carbohydrate count, but it will boost the fiber content as well, making your sweets a bit more satisfying.


Fig Puree

Fig puree can be used in recipes instead of margarine or butter to lower the fat content and add nutrients like fiber, vitamin B6, and copper. While swapping figs into your batches will boost the nutritional value of the food, do note that this puree is best when used in recipes for darker-hued baked goods like brownies, chocolate cookies, and cakes.


Prune Puree

Along the same lines of fig puree, prune puree can kick up the fiber content of your baked goods and help to reduce fat content. One half cup of prune puree can be used in place of one cup of margarine. Margarine is made with unnatural hydrogenated fats, which are full of omega-6 fatty acids, which have been shown to cause inflammation in the body and may be linked to diseases such as cancers, heart disease, and obesity. To lay it out one cup margarine has 1,627 calories and 183 grams of fat, while a half cup prune puree is about 375 calories and has 0 grams of fat. For more foods to battle against inflammation. And prunes can help you become regular If you need help In that department.


Powdered Peanut Butter

The addition of peanuts or peanut butter in a recipe can add fat and calories rapidly. Powdered peanut butter like PB2 is made by removing the oil and water from peanuts and thus has 85 percent less fat calories than traditional peanut butter. The powder can be mixed with water to create a peanut butter, or used as a flavor like other powders (in smoothies, cookies). For reference, two tablespoons of regular peanut butter equal 188 calories and have 16 grams of fat, while 2 tablespoons of PB2 has just 45 calories and 1.5 grams of fat.


Chia Seeds

Chia Seeds should become a staple In any “healthier” baking. A superfood no matter what you do with them, chia seeds tremendously bump up the fiber content of your food. They can be used in place of an egg by mixing one tablespoon of chia seeds with three tablespoons of water and letting them thicken for 15 minutes.


Maple Syrup

Maple Syrup Is expensive especially the grade A maple syrup. I recommend If you are using It as a sugar replacer that you want the best stuff. A little goes a long way when you are using It to replace sugar. I usually will use 1/2 a cup of maple syrup to every 1 cup of sugar. Forget nutrition-less white sugar and replace it with 100% pure maple syrup to boost the health factor of your baked treats. Maple syrup provides added minerals to the mix and has a less dramatic effect on blood sugar when compared to regular, more refined sugars.


Canned Pumpkin

People often underestimate how caloric oil is. Ready for this little fact? “One cup of vegetable oil has 1,927 calories and contains 218 grams of fat. The reason it is so high calorie is because fats are calorie dense. Instead of vegetable oil, you can sub in 100% pureed pumpkin. Use one cup pumpkin for one cup oil, which will only contribute 100 calories and zero fat.


Avocado

Butter may make your treats seriously rich and creamy, but it also turns them into little fat and calorie bombs that blow up your belly. By swapping in half of a tablespoon of avocado for one tablespoon of butter, you can cut the fat and calorie content significantly and increase the satisfaction factor.


Unsweetened Cocoa Powder

YAY CHOCOLATE! The power of chocolate prevails! Cocoa in its raw form has been found to help reduce stress, fight belly fat, and fight off free radical damage. Cocoa powder can easily be added to cookies, cakes, and pancake recipes for an antioxidant-dense boost.


Berries

I bet you’ve never thought about using berries instead of chocolate chips. Did you know that berries are an incredibly rich source of antioxidants, which stand up to free radical damage and support healthy skin and a strong immune system? Rather than reaching for chocolate chips to sweeten up your batters, mix in a healthy dose of berries. Raspberries, in particular, are a good source of gut-busting fiber and can help make you treat much more filling.


Final Thoughts

Like always when I do these types of blogs I’m giving you my thoughts based on what I have learned and researched. You may or may not agree with some of these things that I mentioned In today’s list for example bananas. People will look at It as bananas have sugar and sugar Is bad. Well, the sugar In the bananas breaks down into glucose and it gets stored as energy to be used as natural energy so you might not have to rely on an energy drink or coffee to get you going.

And like always If you have any questions please don’t hesitate In reaching out. I am more than happy to answer any questions you may have.


Thank You!

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

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

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


➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Steller: AmandaLei

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂