Easy New Year Resolutions For Health

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


 Eat More Omega-3s

Getting more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. In the multinational INTERMAP study, researchers found that among 4,680 healthy adults, those who consumed the highest amounts of omega-3 fatty acids in their diets had the lowest rates of hypertension. Research also suggests that omega-3s can help improve your mood, which we all need a little help within the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good nonfish sources of omega-3s.

Solution: Seek out seafood


 Vegetables

The majority of Americans don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. If you’re of the mindset that “vegetables don’t taste good,” but know you should eat more of them since they’re teeming with healthy nutrients and fiber, get out your roasting pan. Roasting vegetable caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast.

Solution: Get out the roasting pan


Up Your Fiber Intake

Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber may help you slim down. But the average American eats about 14 grams a day—the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole-wheat couscous, bulgur, and polenta are all quick-cooking options to add to your weeknight repertoire.

Solution: Experiment with whole grains


Eat Less Meat

A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat—and research shows that saturated fat increases LDL. While tofu might not have a real “flavor,” that’s what makes it so versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, making it taste terrific!

Solution: Learn to like tofu more


 Rein in Your Sugar Addiction

Americans eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. The American Heart Association advises that we eat much, much less than that. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time.

Solution: Make low-sugar treats to satisfy your sweet tooth


 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:

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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 🙂

 

 

The New Coffee In Town

I get it I do: Who wants to wait more than two minutes for a Grande skim latte with a half pump of hazelnut, let alone have their name butchered by the barista, before 9 a.m. But when you need your morning jolt, compromises have to be made—or so you think. That’s where FORTO Coffee Shots come in. The line of high-potency, organic coffee shots are shelf-stable for up to a year, travel-friendly, and ready to drink—all you have to do is peel the seal off and swig it!


How much caffeine do the FORTO Coffee Shots contain?

The two-ounce shots are packed with either 100 milligrams (the equivalent of about one cup of coffee) or 200 milligrams of caffeine coming from Colombian cold brew, so you’ll enjoy lasting energy in every sip. Flavors range from the classic Pure Black to the cocoa-infused Hershey’s Latte to the seasonal Peppermint Mocha. Besides the coffee-shop-inspired flavors, the best part is that they’re crafted with only certified-organic ingredients such as Fair-Trade coffee, creamy whole milk, and a touch of cane sugar. Check this out: each shot contains just 35 calories and 7 grams of sugar! That means that if you swap your Tall (small) Nonfat Peppermint Mocha Latte from Starbucks for FORTO’s thin-mint-flavored coffee shot, you’ll save 205 calories and 33 grams of sugar.


How do FORTO’s coffee shots compare to Starbucks lattes?

Too sleepy to wait in line for your usual vanilla latte? FORTO’s mildly sweetened version will save you the trip and a s**t ton of waist-busting macros. Just take a look at the comparisons below:


Starbucks Tall Vanilla Latte with nonfat milk

Starbucks logo cup

150 calories, 0 g fat, 110 mg sodium, 28 g carbs (0 g fiber, 27 g sugar), 9 g protein


FORTO Vanilla Latte Coffee Shot

Forto coffee shot vanilla latte

35 calories, 1 g fat (0.5 g saturated fat), 10 mg sodium, 7 g carbs (0 g fiber, 7 g sugar), 1 g protein

Not only will you save 115 calories and 20 grams of sugar by choosing FORTO’s vanilla coffee shot over Starbucks’ latte, but you’ll also perk up with 25 more milligrams of caffeine! Next time you’re suffering from a sleepless night, long day at the office, or just need a quick energy boost before a HIIT session, throw one of FORTO’s coffee shots in your purse or gym bag and sip it on the go.

SHOP NOW ON AMAZON


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can ALWAYS find my email in the “Thank You” section and you can ALWAYS find my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching you can contact me my from all of my links the I left below.


Thank You!

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

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

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

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

➡️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 🙂

Foods That Help Fight Inflammation

Inflammation Is caused when your Immune system becomes activated. Inflammation Is when your Immune system Is trying to repair Itself from “Injury”.  The downside Is that out Immune system is chronically activated due to your lifestyle and diets. Because of chronic Inflammation, It can cause the acceleration In Aging. It can cause certain diseases and cancer. 

The power of food choices can swing In either direction. Eating foods that are anti-inflammatory can help you win the battle against Inflammation. Today I will mention some foods that can help you fight Inflammation.

Extra Virgin Olive Oil

olive-oil-968657_1280

Extra Virgin Olive Oil: Main Ingredient (Oleocanthal). Olive oil can reduce inflammation, which may be one of the main reasons for its health benefits. Olive oil can reduce inflammation.  The main anti-inflammatory effects are mediated by the antioxidants. Key among them is (Oleocanthal), which has been shown to work similarly to ibuprofen, an anti-inflammatory drug.

Kimchi

kimchi-2390565_1280

Kimchi: Main Ingredients ( Live Probiotics). Kimchi goes through what Is called fermentation process. This process creates beneficial good bacteria known as (probiotics). These good bacteria are anti-inflammatory In the gut, help digestion, promote nutrient absorption and enhance immunity. Also, cabbage and daikon radish, often used in kimchi. 

Coffee

coffee-cup-1797283_1280

Coffee: Main Ingredient: ( Chlorogenic acid). (Polyphenols) (antioxidants in both coffee and tea) may have positive effects on both immune function and chronic inflammation. people who drink coffee are half as likely to develop type 2 diabetes. studies suggest that antioxidant and anti-inflammatory compounds In coffee could be responsible for the lower risks of many of these diseases.

Tumeric

Tumeric: Main Ingredient: (Curcumin). Curcumin has been known and studied to be a powerful anti-inflammatory.

Salmon

salmon-2326479_1280

Salmon: Main Ingredient: (Omega 3’s fatty acid). Salmon contains anti-inflammatory omega-3s (wild is better than farmed) and has been known to help numerous ailments. If you don’t like the taste of Salmon like I don’t you can always take an Omega 3’s vitamin. If you are vegan or vegetarian here Is a link to Omega 3’s vitamin that I took. 

                                 (Link)    Vegan Omega 3’s

Porcini Mushrooms

mushrooms-2707727_1280

Porcini Mushrooms: Main Ingredient: ( Glutathione). They come with many health benefits and may help improve digestive health, promote weight loss, reduce inflammation and even kill off colon cancer cells. I personally don’t eat mushrooms. But I did know the benefits of eating this type of mushroom.

Mixed Berries

berries-1546125_1280

Mixed Berries: Main Ingredient: (Anthocyanins). Mixed Berries offer a heavy nutritional punch. Mixed Berries are loaded with anti-inflammatory properties. It has been researched that Berries have overall health benefits such as ~Cancer, Cardiovascular disease, Diabetes, and Age-related cognitive regression.

Green Tea

fresh-3383558_1280

Green Tea: Main Ingredient: (Epigallocatechin Gallate). Green Tea and Tea, In general, can help reduce heart disease and cancer besides helping with Inflammation.

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.

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

Instagram: coffee_glutenfree

Twitter: Amanda Explains It

 

 

Heart Healthy Habits

Today I will discuss a few ways to help keep your ticker (heart) In shape. 

Disclaimer: Like always I research everything and I always practice what I preach. If at any time you feel confused or unsure about the Information I give please don’t hesitate to contact your medical professional for advice. 

boil-down-880273_1280

                     The Importance Of Heart Health

If you’re young you probably think that you have years or decades before you have to worry about your heart. Heart Disease Is nothing to Ignore at any age! Heart disease is nothing to ignore, and it can strike both the old and young. In fact, heart disease is the leading cause of death among men and women in the United States. According to the Centers for Disease Control and Prevention, someone in America has a coronary event every 25 seconds.

Today I’m going to talk about how In 4 simple ways you can Improve your heart health over time. 

Walnuts

nuts-2971675_1280 Walnuts contain Omega-3 Fats and 1 quarter a cup of walnuts a day contains more than 100% of your daily plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. It also has been proven that walnuts can help prevent colon cancer and breast cancer In women. Walnuts are so versatile that you can add them to your salads or cooked fish for flavor.

Workout

sport-3373502_1280 Exercise and moving your body can reduce your risk of Cardiovascular Inflammation. Which helps lower your cholesterol which In return helps your arteries work with full flexibility. The goal Is to be active 7 days a week. It would be walking until you hit 10,000 steps which Is recommended by the American Heart Association. Yoga Is a good exercise to do If you are looking to lower your blood, and If you are looking to reduce your nervous system stress, Blood Pressure and It has been known to help or prevent Heart Disease. 

Spices

spices-3373802_1280 There are some of the most beautiful flavors of spices that not only season your food but also help your Heart Health, Inflammation, and lower blood pressure. Ginger, Tumeric, Garlic, and Cayenne Pepper. You can take these spices daily If you like. I recommend doing It every other day until your body gets used to the spices. Every day I take an apple cider vinegar shot and I add cayenne pepper. You can (If) you like you can add Tumeric to the apple cider vinegar and cayenne pepper shot. Ginger is has been used for more natural remedies. It has been proven that Ginger can help with common ailments such as morning sickness, nausea, muscle pain & soreness, and osteoarthritis (joint stiffness)

Meditation

buddha-2109894_1280Meditation Is one of the best ways I destress. I meditate every night before bed. When I do this I get a restful sleep and I sleep through the night. If you learn Meditative Breathing you are helping to stimulate the vagus nerve (The vagus nerve (/ˈveɪɡəs/ VAY-gəs), historically cited as the pneumogastric nerve, is the tenth cranial nerve or CN X, and interfaces with parasympathetic control of the heart, lungs, and digestive tract. The vagus nerves are paired; however, they are normally referred to in the singular.) To put It simply It helps regulate blood pressure. I meditate for 10 minutes I would recommend starting with 5 minutes and build your time up from there. 

 

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.

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: There I post things that I typically won’t post here.

https://medium.com/@AmandaExplains

Instagram: coffee_glutenfree

Twitter: Amanda Explains It