Zero Sugar For Health

Every new year, you’re bombarded with an endless amount of dos and don’ts to eating healthier and becoming the best version of yourself. And typically, there’s one thing that’s always at the top of the naughty list: sugar. But while it’s been demonized for years, it’s actually not quite the monster it’s made out to be. And that brings up the big question: do you really need to quit sugar completely in order to eat healthier?

Because of all the negative headlines, it’s easy to get triggered every time you see the word “sugar.” It’s the ingredient that’s been said to be responsible for the obesity epidemic, and experts have said it’s as addictive as drugs, after all. Here’s the deal, though: In reality, not all sugar is horrible, and thinking so could actually do more harm than good for your health.


All Sugar Isn’t Created Equal

It might come as a surprise, but it’s actually best not to cut sugar completely out of your diet. Even though the world has been trained to see a candy bar and a bowl of strawberries as equally horrible when it comes to their high amounts of sugar, they impact your body in very different ways.

There are two types of sugar: naturally-occurring sugar and added sugar. When we talk about limiting sugar for overall health, we’re really concerned about sugar that’s added. Naturally-occurring sugars—like those found in fruit and even vegetables like sweet potatoes—are important parts of a healthy, balanced “diet” and provide plenty of vitamins, minerals, and other nutrients.

In fact, getting your daily intake of naturally-occurring sugar is crucial for all the cells and organs in your body: “Our body needs glucose—a simple sugar—which is the only form of energy it can burn. Glucose comes from carbohydrates found as natural sugars in fruit, dairy, vegetables, and as starches in grains. The key is to eat foods that are natural and unrefined to get the healthy sources of carbohydrates and the ‘sugars’ our body needs.

Sugar in bowl and spoon

But while you want those wholesome sources on your plate, Danchi says added sugar should be limited to no more than 6 teaspoons per day for women and 9 teaspoons for men. That’s not just sugar you’re personally adding into your meals, either: It’s also the sugar that companies sneak into processed foods, like pasta sauces, bread, and salad dressing. So yes, checking nutrition labels is actually super important.

Added sugar is refined, provides zero nutrition, and is inflammatory to the body. Inflammation is the body’s normal response to an injury, virus, or bacteria, and unhealthy dietary ingredients like added sugar can cause a chronic state of inflammation that damages cells and is in the seedbed for diseases like Alzheimer’s, hypertension, cancer, heart disease, and diabetes.

Aside from playing a role in chronic diseases, eating high amounts of added sugar can also cause obesity and dental problems. But there’s a daily allotment for a reason: You don’t need to completely forbid yourself from it in order to stay healthy.


How To Actually Eat Healthier—(Some) Sugar, Included

Humans aren’t perfect, and treating yourself to a little sugar isn’t going to kill you. But cutting back to those smaller portions—and instead, swapping in foods that provide sweetness naturally—certainly helps you improve your health overall.

When you limit added sugars, you’re taking in more of your diet from foods that can provide a benefit to your health. An orange, for example, contains naturally-occurring sugar, fiber, vitamin C, and other nutrients. But you’re not getting those added benefits from table sugar.

Really, the best way you can better your overall health is to simply eat more vegetables and fruit. Yep, the same thing your mom always told you growing up that no kid ever wanted to hear.

A good rule of thumb is to eat a whole, natural, plant-based diet 80 to 90 percent of the time with healthy fats and low amounts of animal fats and refined foods. Avoiding sugary drinks and daily desserts on the day to day—but enjoying the special celebration food in small portions and only on occasion—is a great and workable strategy.

With a sugary treat every so often—aka not at every meal—you’ll keep yourself sane. Because while some sugar can be part of the big bad, it can certainly be part of a healthy diet as well.


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

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NO SERIOUSLY FOLLOW ME 🙂

 


Vegan Or Vegetarian

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

Blogmas Days 1-31

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

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


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

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


 Different Types Of Vegetarians

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

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

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

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


How Would You Define Someone Who Identifies As A Vegan

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


 Vegetarianism Considered A Stepping Stone To Veganism

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


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

 

The 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 🙂

 

 

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 🙂

 

 

Healthy Christmas Cookies With Recipes

Welcome back to another day of #Blogmas ladies and gentlemen we are on day #8. Here are the links to days 1-7.

Blogmas Links Day 1-7

Blogmas Day 1 Blogmas Day 2 Blogmas Day 3 Blogmas Day 4 Blogmas Day 5 Blogmas Day 6  Blogmas Day 7


Cookies! You set them out for Santa, bake them as a fun quality family time activity, and pass them around at neighborhood holiday parties. I’m not going to ask you to give them up. Really. You should be able to participate in your standing holiday traditions and cut calories, too.

I scoured the blogosphere for the best of the mouthwatering best healthy holiday cookie recipes to bring you 15 healthy cookie recipes that you’ll be psyched to serve your friends and fam. These cookies are not only delicious, but they also boast some nice superfoods (like coconut oil and almonds) and cut back on the naughty ingredients like butter and white sugar. And remember The easiest way to cut calories on the cookies this season is sharing them with friends and family. That’s a holiday tradition we can all feel good about. For a warm beverage to go along with your creative treats, try, one of the best weight-loss teas around!


Pumpkin Chocolate Chip Cookies

 

Per cookie: 108 calories, 4.7 g fat, 3.5 g saturated fat, 8 mg sodium, 1.6 g fiber, 10.9 g sugar, 1 g protein

And you thought all there was to love about pumpkin was the pie and those lattes. Well, think of this cookie as the no-fork-required version of the classic pie, with an upgrade—chocolate chips! Between the warm, winter spices and the gooey chocolate, none of your holiday guests will guess these are nut-, grain- and egg-free.

Get the recipe from The Detoxinista.


Sugar Cookie Energy Bites

 

Per cookie: 23 calories, 1.6 g fat, 0 g sat fat, 1.9 g carbs, 0 g fiber, 0.9 g sugar, 0.6 g protein

Don’t let the name throw you; a couple of this energy bites won’t give you anywhere near the sugar high – and crash – of the classic cookies they’re named after. Calling for just three ingredients and a matter of minutes, these bites can easily be prepped on the weekend for a week’s worth of healthy snacking for the entire family. Cover a quarter of them in sprinkles for a low-sugar way to get kids interested in the cashew-powered treats.

Get the recipe from Better with Cake.


Peanut Butter Oat Cookies

 

Per cookie (using almond milk): 85 calories, 4.3 g fat, 0.8 g saturated fat, 40 mg sodium, 1.3 g fiber, 3.5 g sugar, 2.9 g protein

Crisp on top with a gooey middle, these cookies have something for everyone to love. Flax gives them a boost of omega 3 fatty acid and a healthy dose of fiber. It gets better; you’ll get that rich, indulgent peanut butter taste with a fraction of the sugar count as other cookie recipes. Now you don’t have to worry about little ones overloading on sugar if they grab two instead of one.


Almond Butter Lace Cookies

 

Per cookie (using unsweetened almond milk): 150 calories, 10.3 g fat, 1.0 g saturated fat, 3 mg sodium, 0.9 g fiber, 7.0 g sugar, 4.0 g protein

These classic, diaphanous cookies are usually loaded with butter to achieve that light-but-crisp texture, but this version packs them full of protein without weighing them down. You’ll get a satiating dose of healthy fats from the almond butter base, but all you’ll really care about is the rich, indulgent taste. Just remember to share!

Get the recipe from The Simple Veganista.


Gluten-Free Gingerbread Cookies

 

Per cookie: 89 calories, 7.3 g fat, 2.4 g saturated fat, 29 mg sodium, 1.4 g fiber, 2.3 g sugar, 2.1 g protein

We know exactly what you’re thinking: grain-, dairy- and gluten-free cookies? They must be dry. Wrong! These upgraded classics are not only not crumbly, but they also crisp on the outside and chewy on the inside. That’s right, the perfect cookie combo. They’re so good, in fact, you won’t even miss the icing.

Get the recipe from The Roasted Root.


Chickpea Chocolate Chip Cookies

 

Per cookie: 86 calories, 4.5 g fat, 1.4 g saturated fat, 38 mg sodium, 9.6 g carbs, 1.3 g fiber, 6 g sugar, 2.3 g protein (calculated with traditional mini chocolate chips)

Whether you’re looking for a simple cookie recipe or a healthy one, this low-sugar option is the perfect fit. The majority of the dough is comprised of chickpeas and peanut butter while maple syrup, vanilla extract, and mini chocolate chips play a supporting role and add a hint of sweetness. The best part: they’re free of eggs so that you can lick the spoon — and the bowl, too.

Get the recipe from Begin Within Nutrition.


Pumpkin Pie Cookies

 

Per cookie (without chocolate chips): 68 calories, 5.4 g fat, 0 g saturated fat, 57 mg sodium, 1.5 g fiber, 2.8 g sugar, 2.4 g protein

68 calorie cookies. Read it again: 68 calorie cookies. Don’t get me wrong, I love the low-calorie count that I can get behind, but what I love about this recipe is the list of healthy, wholesome ingredients that go into it. Nothing processed here, folks, just cookies you can feel good about passing around the holiday dinner table.

Get the recipe from The Detoxinista.


Damn Delicious Chocolate Chip Cookies

 

Per cookie: 161 calories, 8.3 g fat, 6.4 g saturated fat, 55 mg sodium, 2.1 g fiber, 7.8 g sugar, 2.6 g protein

(Calculated using spelt flour, unsweetened almond milk, 1/2 cup chocolate chips, and coconut sugar)

If you’re used to slice-and-bake cookies, oats mixing with your chocolate chips might be a shocker — in a good way. Chewy, hearty and satisfying, these cookies will show you that one damn delicious chocolate chip cookie is enough to satisfy even the most stubborn sugar craving. Plus, with absolutely no butter in sight, you can just nix that guilt before you take your first bite.

Get the recipe from The Simple Veganista.


Peppermint Chocolate Macaroons

 

Per cookie: 74 calories, 4.9 g fat, 4.2 g saturated fat, 1.5 g fiber, 6.6 g sugar, 1.0 g protein

(Calculation based on unsweetened coconut milk and without salt or additional chocolate dip)

These sweet little indulgences take you to the tropics with a good dose of coconut before they bring you back into the winter spirit with the classic combo of chocolate and mint. And at 74 calories a pop, no one can fault you for giving them a little dunk in some melted chocolate.

Get the recipe from Against All Grain.


Quinoa and Almond Flour Cookies with Chai-Spiced Almond Butter

 

Per cookie: 159 calories, 9.6 g fat, 1.6 g saturated fat, 24 mg sodium, 1.4 g fiber, 9.1 g sugar, 2.3 g protein

These cookies combine two of our favorite things about the holiday season: cookies and warm baking spices. (Plus, I’ll never turn down a dessert that manages to pack some protein.) These cookies are also a delicious introduction to the world of alternative flours. If you like almond butter, you’ll love the subtle nuttiness almond flour adds to your cookies.

Get the recipe from Farm on a Plate.


Coconut Flour Chocolate Chip Cookies

 

Per cookie: 97 calories, 6.5 g fat, 4.8 g saturated fat, 68 mg sodium, 1.1 g fiber, 6.0 g sugar, 1.6 g protein

Light, fluffy and cake-like, these cookies are like the top of a chocolate chip muffin—without all the unnecessary sugar, fat or calories. Don’t let the saturated fat scare you off; it comes from all-natural ingredients high in good fats, like coconut flour and coconut oil. A touch of maple syrup and some mini chocolate chips are all you need to sweeten these little indulgences.

Get the recipe from The Detoxinista.


Paleo Samoas

 

Per cookie: 142 calories, 9.0 g fat, 5.0 g saturated fat, 26 mg sodium, 1.5 g fiber, 11.7 g sugar, 1.9 g protein

Forget all about the trans fats and chemicals that are packed into typical Girl Scout cookies and make wholesome versions at home with your little ones. You’ll get their hands involved in the mixing and feel good knowing exactly what they’re eating. This recipe keeps all the nice ingredients (unsweetened coconut and dark chocolate) and swaps those naughty ingredients like sugar for healthier alternatives. They’re sure to make the whole family happy.

Get the recipe from Elana’s Pantry.


No Bake Oatmeal Peanut Butter Bites

 

Per cookie: 123 calories, 6.7 g fat, 1.3 g saturated fat, 23 mg sodium, 13 g carbs, 2 g fiber, 7.2 g sugar, 4 g protein

Energy bites are perfect for days when you’re not hungry enough to commit to an entire granola bar or when you’re simply craving something sweet that won’t blow your “diet”. Whip up this recipe and you’ll be prepared for either scenario. They only take 15 minutes to make and are filled with superfoods like flaxseed, chia seeds and almonds — oh, and of course, ooey-gooey peanut butter, too!

Get the recipe from How Sweet Eats.


2-Bite Breakfast Cookies

 

Per cookie: 53 calories, 1.4 g fat, 0.7 g saturated fat, 1 mg sodium, 0.8 g fiber, 6.1 g sugar, 0.5 g protein

Let’s be clear about this: sometimes even we want to start the day with cookies. ‘Tis the season, right? But the last thing we want when we wake up is a sugar rush that’s going to leave us dizzy and unfocused an hour later. These little cookies use bananas and oats as the base, giving you a solid nutritional foundation (so you can add some mini chocolate chips, of course).

Get the recipe from Begin Within Nutrition.


Healthiest Cookies Ever

 

Per cookie: 178 calories, 10.7 g fat, 1.4 g saturated fat, 103 mg sodium, 2.6 g fiber, 15.0 g sugar, 4.9 g protein

Using a base of walnuts and dates, these cookies are free of added sugar and are also dairy-free. Dark chocolate chips ensure they still taste decadent — after all, you are eating a cookie — but the walnuts give you a nice additional boost of protein so you’ll feel satisfied with one cookie (instead of sneaking back into the kitchen for rounds two and three).

Get the recipe from The Detoxinista.


Final Thoughts

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

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


Thank You!

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

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Pinterest: Amanda Explains It

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Coolwhip Without The Junk

Truwhip is Coolwhip Without The Bad Stuff

If you’ve ever been a kid with a sweet tooth, then you know a thing or two about topping your hot chocolate, strawberries, waffles, milkshakes with Cool Whip. Though then you didn’t exactly know better, now as a health-conscious adult, it’s part of our duties to peek at the nutrition label before eating something so (suspiciously) delicious. What you’d find, as you can imagine, is a whole lot of high fructose corn syrup and artificial flavors. Instead of giving up on the guilty pleasure—we’ve found a healthier version of Cool Whip and it does the job just as well.

Truwhip, a more nutritious whipped topping, has several main standouts, like the fact that it’s not a fake syrupy oil at heart. It has no hydrogenated oils or high fructose corn syrup and its gluten-free, non-GMO and kosher.


Truwhip Nutrition & Ingredients

Truwhip original

TRUWHIP (PER 2 TBSP): 30 calories, 2 g fat (2 g saturated fat), 0 mg sodium, 3 g carbs (0 g fiber, 2 g sugar), 0 g protein

As for its makeup, its first few ingredients are water, tapioca syrup, expeller-pressed palm kernel oil and cane sugar—all things our bodies can accept when it comes time for dessert. Cool Whip on the other hand, contains skim milk, light cream; sodium caseinate (the protein in milk); natural and artificial flavor; emulsifiers such as xanthan and guar gums, polysorbate 60, and sorbitan monostearate; sodium polyphosphate (a emulsifier whose main component,  phosphate, is linked to higher rates of heart disease, chronic kidney disease, and weak bones when found in high levels in the blood) and the list goes on.

Luckily Truwhip doesn’t suck the fun out of the idea of whipped cream either. Reviewers have noted the taste is just as sweet as you’d expect from a Cool Whip—but maybe better. One wrote: Didn’t taste anything like cool whip, which I love. It’s got more of a vanilla marshmallow flavor that is perfect with strawberries or on a cup of hot cocoa. The consistency was thick and very fluffy, not oily like many tub creams,” another added “This is my favorite whip cream topping! Nothing artificial but is the perfect level of sweetness.”

The brand has dropped four versions of the whipped topping, so as the holidays roll in, you can use the sweet stuff for any recipe you’re looking to whip up. You can pick from Original, Skinny (which has 5 fewer calories and half a gram less fat per serving), Vegan, and any dessert lovers favorite, Truwhirl—which is squeezable to perfectly top any healthy dessert, like a bowl of berries.


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. If you are looking for one on one coaching 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:

https://medium.com/@AmandaExplains

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

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Snapchat: amandaleilei (CoffeeandGlutenFree)

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Drinkable Yogurt?

Hello welcome if you’re new and welcome back if you’ve been here. For all the new peeps. Hello, my name Is Amanda and I run The Health Blog Amanda Explains It. Here I talk about all things health-related. I am a certified health coach and unlike other health coaches, I’m not trying to sell you anything. I’m here to teach you about products that are good for you or not good for you and help beginners on their health and nutrition journey I am here to help you achieve your optimal health goals. If you are interested in learning more you can always comment or you can ALWAYS find my email at the end of every post in the “Thank You” section.


Mornings are a scramble (for some of us), and though you know you should shove down for more than a piece of toast, that donut or bagel, often there’s only enough time for that before running out the door (can’t forget that morning cup of coffee). Enter: the era of drinkable yogurts. At some point, we said goodbye to spoons and welcomed sipping the popular breakfast option instead. You can call it the most travel-friendly add-on to breakfast you can think of. Now, there’s a new rival on the market and it’s got way more than just portability on its side.

Fairlife Smart Snacks are 8-ounce, snack-sized beverages made up of ultra-filtered milk, oats, and honey that result in a high-protein, low-sugar treat. Ultra-filtering dairy milk removes the lactose sugars so those with dairy and lactose intolerances can get in on this too! The milk is then blended with a touch of honey and oats as well as real ingredients for flavor like strawberries, cocoa, and vanilla. Let’s see how this newcomer to the dairy aisle stacks up to the competition.

 


Fairlife Smart Snacks Nutrition

Fairlife smart snacks creamy strawberry

PER 8-OUNCE SERVING: 170 calories, 5 g fat (2.5 g saturated fat), 140 mg sodium, 19 g carbs (5 g fiber, 11 g sugar), 15 g protein

Fairlife’s innovative new product is about to step in the spotlight all thanks to the offering’s impressive nutritional makeup. Each drinkable snack has a high protein content to jumpstart your day, is low in sugar, contains gut-friendly prebiotics to help improve digestion and a decent amount of satiating fiber per serving (20% of your Daily Value!).


How Fairlife’s Smart Snacks Stacks Up to Drinkable Yogurt\

(Nutrition Facts)

Fairlife smart snacks nutritional comparison

Other popular drinkable yogurts you could compare it to like Siggi’s and Chobani, are pretty high in sugar, especially when side by side with Fairlife’s new milk. Siggi’s 8-ounce Strawberry drinkable yogurt holds about 18 grams of sugar (for 8 grams of protein) and Chobani’s 7-ounce Strawberry Banana drinkable yogurt clocks in at 15 grams of sugar (for 10 grams of protein). Fairlife has only 11 grams of sugar, which is about the same amount of sugar as a serving of honeydew melon. Plus, Fairlife has 15 grams of protein; that’s more than 3 eggs worth!

 Jim White, RD, ACSM Health Fitness Specialist, to help compare the product to others on the market. “Fairlife Smart Snacks drinkable yogurts have less sugar compared to leading brands because they sweeten with honey and stevia. They also contain 5 grams of fiber due to the addition of oat flour, whereas Chobani and Siggi’s drinkable yogurt contain 0 grams of fiber. In regards to protein content, Smart Snacks contain 15 grams compared to 8 and 10 grams of protein in Siggi’s and Chobani, respectively.”

White recommended the product to be ideal for eaters to enjoy in-between meals. I WOULDN’T recommend you replace a nutritious breakfast with only this new portable bottled milk, but if you’re looking for an impressive addition to your morning rotation, this is a great option. You can find the beverages at all big retailers such as Walmart, Target, Publix, and Stop & Shop among others.


Final Thoughts

I hope you enjoyed today’s post? Like mentioned above this drinkable yogurt will be good for a snack, breakfast, or you can drink this before or after a work out with some added protein. 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 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:

https://medium.com/@AmandaExplains

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

The Best Ways to Improve Your Digestion Naturally

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea. However, when these symptoms occur frequently, they can cause major disruptions to your life.

Fortunately, diet and lifestyle changes can have a positive impact on your gut health.

Here are 12 evidence-based ways to improve your digestion naturally.

If you missed yesterday’s post you can Click Here to read all about Junk Food how to quit it cold turkey and steps (if you’re a step kinda person) to learn how to cut back and then eventually cut out junk food altogether.


 Eat Real Food

The typical Western “diet” (American)— high in refined carbs, saturated fat and food additives — has been linked to an increased risk of developing digestive disorders. Food additives, including glucose, salt, and other chemicals, have been suggested to contribute to increased gut inflammation, leading to a condition called leaky gut.

Trans fats are found in many processed foods. They’re well-known for their negative effects on heart health but have also been associated with an increased risk of developing ulcerative colitis, an inflammatory bowel disease.

What’s more, processed foods like low-calorie drinks and ice creams often contain artificial sweeteners, which may cause digestive problems.

One study found that eating 50 grams of the artificial sweetener xylitol led to bloating and diarrhea in 70% of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60% of people.

Studies have also shown that artificial sweeteners and sugar alcohols decrease the number of healthy gut bacteria and increase the number of harmful gut bacteria.

Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS) and irritable bowel diseases like ulcerative colitis and Crohn’s disease.

Fortunately, scientific evidence suggests that “diets” high in nutrients protect against digestive diseases.

Therefore, eating a “diet” based on whole foods and limiting the intake of processed foods may be best for optimal digestion.

“Diets” high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats, and artificial sweeteners may improve your digestion and protect against digestive diseases.



Get Plenty of Fiber

It’s common knowledge that fiber is beneficial for good digestion.

Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along.

Soluble fiber is found in oat bran, legumes, nuts, and seeds, while vegetables, whole grains, and wheat bran are good sources of insoluble fiber.

A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis, and IBS.

Prebiotics are another type of fiber that feeds your healthy gut bacteria. Diets high in this fiber have been shown to reduce the risk of inflammatory bowel conditions.

Prebiotics are found in many fruits, vegetables, and grains.

Add Healthy Fats to Your Diet

Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is often needed for proper nutrient absorption.

It also keeps food moving smoothly through your digestive tract. Interestingly, increasing your fat consumption has been shown to relieve constipation

.If you experience frequent constipation, adding more fat to your diet may help you get some relief.

Additionally, studies have shown that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis

.Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, mackerel and sardines.

Fat keeps food moving smoothly through your digestive system. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.


 Stay Hydrated

Low fluid intake is a common cause of constipation.

Experts recommend drinking 50–66 ounces (1.5–2 liters) of non-caffeinated fluids per day to prevent constipation. However, you may need more if you live in a warm climate or exercise strenuously

.In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.

On the other hand, be careful not to drink too much with meals, as this can dilute your stomach’s natural acids. Taking small sips with meals is fine, but avoid downing a large amount of water right before a meal.

Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit, and peaches.

Insufficient fluid intake is a common cause of constipation. Increase your water intake by drinking non-caffeinated beverages and eating fruits and vegetables that have high water content.


Manage Your Stress

Stress can wreak havoc on your digestive system.

It has been associated with stomach ulcers, diarrhea, constipation, and IBS.

Stress hormones directly affect your digestion. When your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest. During periods of stress, blood and energy are diverted away from your digestive system.

Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion.

Stress management, meditation, and relaxation training have all been shown to improve symptoms in people with IBS.

Other studies have found that cognitive behavioral therapy, acupuncture, and yoga have improved digestive symptoms.

Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.


 Eat Mindfully

 

It’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating. Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS. To eat mindfully:

Eat slowly.

Focus on your food by turning off your TV and putting away your phone.

Notice how your food looks on your plate and how it smells.

Select each bite of food consciously.

Pay attention to the texture, temperature, and taste of your food.

Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature, and taste, may help prevent common digestive issues such as indigestion, bloating and gas.



Chew Your Food

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.

Poor chewing has been linked to decreased nutrient absorption.

When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.

In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

What’s more, the act of chewing has even been shown to reduce stress, which may also improve digestion.

Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.


Get Moving

Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Regular exercise may be beneficial for your digestion as well.

One study in healthy people showed that moderate exercise, such as cycling and jogging, increased gut transit time by nearly 30%.

In another study in people with chronic constipation, a daily exercise regimen including 30 minutes of walking significantly improved symptoms.

Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body.

Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.


Rebalance Your Stomach Acid

Stomach acid is necessary for proper digestion. Without enough acid, you may experience symptoms of nausea, acid reflux, heartburn or indigestion.

Low stomach acid levels can be caused by the overuse of over-the-counter or prescription acid-reducing medications.

Other causes may be stress, eating too quickly, age and a diet high in processed foods.

Apple cider vinegar is one simple way to increase your stomach acid. However, drinking the vinegar straight may be too harsh on your digestive tract, so it’s best to dilute 1–2 teaspoons (5–10 ml) in a small glass of water and drink it immediately before a meal.

I did a post a few days back talking and explaining how ACV (Apple Cider Vinegar) is good for your health and how you should start adding it to your daily routine. If you are interested in reading all about ACV you can Click Here

Alternatively, one study showed that chewing a gum containing apple cider vinegar reduced symptoms of heartburn after a meal.

Low stomach acid may cause digestive symptoms such as nausea, heartburn, indigestion and acid reflux. Drinking 1–2 teaspoons (5–10 ml) of raw apple cider vinegar diluted in a glass of water before meals may help increase your stomach acid.


 Slow Down and Listen to Your Body

When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion.

It’s a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.

While there’s not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain.

Therefore, taking the time to eat slowly and pay attention to how full you’re getting is one way to prevent common digestive problems.

Additionally, emotional eating negatively impacts your digestion. In one study, people who ate when they were anxious experienced higher levels of indigestion and bloating.

Taking the time to relax before a meal may improve your digestive symptoms.

Not paying attention to your hunger and fullness cues and eating when you’re emotional or anxious can negatively impact digestion. Taking time to relax and pay attention to your body’s cues may help reduce digestive symptoms after a meal.


Ditch Bad Habits

You know that bad habits such as smoking, drinking too much alcohol and eating late at night aren’t great for your overall health.

And, in fact, they may also be responsible for some common digestive issues.

Smoking

Smoking nearly doubles the risk of developing acid reflux.

Furthermore, studies have shown that quitting smoking improves these symptoms.

This bad habit has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers.

If you have digestive issues and smoke cigarettes, keep in mind that quitting may be beneficial.

Alcohol

Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract.

Alcohol has also been associated with inflammatory bowel diseases, leaky gut and harmful changes in gut bacteria.

Reducing your consumption of alcohol may help your digestion.

Late-Night Eating

Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction.

Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms.

If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Bad habits such as smoking, drinking too much alcohol and eating late at night can cause digestive issues. To improve digestion, try to avoid these damaging habits.


 Incorporate Gut-Supporting Nutrients

Certain nutrients may help support your digestive tract.

Probiotics

Probiotics are beneficial strains of bacteria that support digestion by increasing the number of healthy bacteria in your gut.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS.

What’s more, they may improve symptoms of constipation and diarrhea.

Probiotics are found in fermented foods such as sauerkraut, kimchi, and miso, as well as yogurts that have live and active cultures.

They’re also available in capsule form. A good general probiotic supplement will contain a mix of strains including Lactobacillus and Bifidobacterium.

Glutamine

Glutamine is an amino acid that supports gut health. It has been shown to reduce intestinal permeability (leaky gut).

You can increase your glutamine levels by eating foods such as turkey, soybeans, eggs, and almonds.

Glutamine can also be taken in supplement form, but talk to your healthcare practitioner first to ensure that it’s an appropriate treatment strategy for you.

Zinc

Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders.

Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, leaky gut and other digestive issues.

The recommended daily intake (RDI) for zinc is 8 mg for women and 11 mg for men.

Foods high in zinc include shellfish, beef, and sunflower seeds.

Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.


Final Thoughts

 Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or chronic digestive symptoms.

Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion. Practices such as mindful eating, stress reduction and exercise can also be beneficial. Finally, ditching bad habits that may affect your digestion — such as smoking, drinking too much alcohol and late-night eating — may help relieve symptoms as well.

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, comments or concerns you may have. You can find my email in the “Thank You” section and you can find 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:

Pinterest: Amanda Explains It

Steller: AmandaLei

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The Worst Foods at Dairy Queen

While their gravity-defying Blizzards are what Dairy Queen is best known for, its menu is actually stocked with a variety of tasty lunch and dinner options, too. From cheeseburgers to hot dogs to onion rings and fries, you get the full American drive-thru experience. But since many of the menu items have more than a day’s worth of calories, sodium, sugar, and saturated fat, it’s best to make your DQ trips an occasional treat. What’s worse is that many of their dishes also have artery-clogging trans fats. Still, it’s possible to make a less-than-terrible choice if you take the time to examine the menu. Here, I rank worst menu items at Dairy Queen.


Quarter-Pound Bacon Cheese GrillBurger

DQ bacon cheese grillburger

630 calories, 36 g fat (14 g saturated fat, 1 g trans fat), 1,250 mg sodium, 42 g carbs (2 g fiber, 12 g sugar), 34 g protein

When you add bacon to burger which is already known for not being a low-calorie or low-fat choice, be prepared to kick the calorie, fat, and sodium counts to skyrocket.


Half-pound Cheese GrillBurger

Dairy Queen auarter-pound cheeseburger

800 calories, 49 g fat (21 g saturated fat, 2 g trans fat), 1,110 mg sodium, 42 g carbs (2 g fiber, 12 g sugar) 47 g protein

Increasing the size of the patty on your Cheese GrillBurger will raise the levels of calories, fat, and sodium. I say stick to the smaller version.


Half-pound FlameThrower GrillBurger

DQ flamethrower grillburger

970 calories, 68 g fat, (25 g saturated fat, 2 g trans fat), 1,570 mg sodium, 39 g carbs (2 g fiber, 9 g sugar), 51 g protein

Between the double patties, bacon, and extra cheese, it’s no surprise this burger is a monster bomb of calories, saturated fat, and sodium. It’s best to stick to a regular cheeseburger order.


THE WORST SANDWICHES

Chicken Bacon Ranch Sandwich

DQ chicken bacon ranch sandwich

500 calories, 20 g fat (8 g saturated fat, 0 g trans fat), 1,160 mg sodium, 45 g carbs (3 g fiber, 3 g sugar), 33 g protein

While the calories are on the lower end and the solid protein count is a win, the high fat and sodium counts (thanks to the bacon and ranch) make this sandwich a less-than-healthy choice.


Turkey BLT Sandwich

DQ turkey blt

580 calories, 28 g fat (9 g saturated fat, 0 g trans fat), 1,550 mg sodium, 45 g carbs (3 g fiber, 3 g sugar), 34 g protein

You’d think adding turkey to a BLT sandwich might be an effort to make it healthier, but this sandwich still ranks very high on the fat and sodium charts.


THE WORST CHICKEN OPTIONS AT DAIRY QUEEN

Crispy Chicken Sandwich

DQ crispy chicken

530 calories, 29 g fat (4.5 g saturated fat, 0 g trans fat), 900 mg sodium, 45 g carbs (3 g fiber, 5 g sugar), 23 g protein

It really shouldn’t come as a surprise that a fried chicken sandwich would end up on the unhealthiest list. While the calorie count might not look terrible, this sandwich definitely doesn’t offer the fat and sodium make it one of the worst choices.


6-piece Chicken Strip Basket

DQ chicken strips

1,250 calories, 61 g fat (10 g saturated fat, 0.5 g trans fat), 3,190 mg sodium, 121 g carbs (8 g fiber, 2 g sugar), 52 g protein

The insanely exorbitant calorie, fat and sodium counts on this basket easily make it one of the worst choices, period, on the DQ menu.


THE WORST HOT DOGS

Cheese Dog

DQ chili cheese dog

390 calories, 24 g fat (11 g saturated fat, 1 g trans fat), 1,000 mg sodium, 26 g carbs (1 g fiber, 3 g sugar), 16 g protein

If you’ve opted for a hot dog at Dairy Queen, you already haven’t made the healthiest choice. Adding cheese simply ups the calories, fat, and sodium to even more unhealthy levels.


Chili Cheese Dog

DQ chili cheese dog

420 calories, 25 g fat (11 g saturated fat, 1 g trans fat), 1,070 mg sodium, 28 g carbs (1 g fiber, 4 g sugar), 18 g protein

Again, while the calorie count may not seem that high, a hot dog likely won’t fill you up, and you definitely want to stay away from an item like this with that much sodium. Yikes!


Bacon Cheese Dog

DQ chili cheese dog

420 calories, 26 g fat (11 g saturated fat, 1 g trans fat), 1,140 mg sodium, 26 g carbs (1 g fiber, 3 g sugar), 19 g protein

If there are any trends with the DQ menu, it’s that any items containing bacon have sky-rocketing amounts of sodium. This hot dog is no exception.


THE WORST SNACKS AND SIDES AT DAIRY QUEEN

Pretzel Sticks with Zesty Queso

DQ pretzel sticks

330 calories, 9 g fat (3 g saturated fat, 0 g trans fat), 500 mg sodium, 52 g carbs (2 g fiber, 1 g sugar), 9 g protein

While its nutritional value counts, for the most part, aren’t the worst out there, 330 calories is high for a snack, and a not very wholesome one at that.


Onion Rings

DQ onion rings

PER REGULAR SIZE: 360 calories, 16 g fat (2.5 g saturated fat, 0 g trans fat), 840 mg sodium, 48 g carbs (2 g fiber, 3 g sugar), 6 g protein

If you’re on the hunt for a healthy snack, you definitely want to stay away from anything deep-fried, like the onion rings.


Cheese Curds

DQ cheese curds

PER REGULAR SIZE: 530 calories, 38 g fat (22 g saturated fat, 0.5 g trans fat), 1,110 mg sodium, 26 g carbs (0 g fiber, 1 g sugar), 21 g protein

No snack item should ever contain over 500 calories and 1,000 mg of sodium. There’s nothing healthy about this pick.


THE WORST FROZEN BEVERAGES

Tripleberry Smoothie

DQ berry smoothie

PER SMALL: 290 calories, 1 g fat (0 g saturated fat, 0 g trans fat), 85 mg sodium, 70 g carbs (1 g fiber, 64 g sugar), 3 g protein

Don’t ever be fooled by thinking that the word “smoothie” implies a beverage is healthy, especially at a fast-food joint. Believe it or not, you’re better off eating a vanilla cone, which offers fewer calories and sugar.


Caramel MooLatte

DQ moolatee caramel

PER SMALL: 470 calories, 15 g fat (11 g saturated fat, 1 g trans fat) 170 mg sodium, 77 g carbs (0 g fiber, 66 g sugar), 7 g protein

This high-calorie coffee drink might wake you up at the moment, but it’s sure to send you into a sugar crash later in the day.


Midnight Mocha Frappe

DQ mocha frapp

PER SMALL: 490 calories, 23 g fat (15 g saturated fat, 0.5 g trans fat), 160 mg sodium, 67 g carbs (2 g fiber, 58 g sugar), 7 g protein

Another coffee drink that’s really a dessert sugar bomb in disguise. This one isn’t your best bet if you’re just looking for a caffeine buzz.



Peanut Butter Shake

DQ peanut butter shake

PER SMALL: 640 calories, 34 g fat (16g saturated fat, 1 g trans fat), 370 mg sodium, 67 g carbs (1 g fiber, 54 g sugar), 16 g protein

Even if you opt for a size small, most of Dairy Queen’s shake options are terrible choices that pack in calories, fat, and sugar. Either go for a mini-size, or just a plain ice cream cone to get your fix.


THE WORST DESSERTS

Triple Chocolate Brownie Dessert

540 calories, 24 g fat (9 g saturated fat, 0 g trans fat), 260 mg sodium, 75 g carbs (3 g fiber, 72 g sugar), 9 g protein

If you’re watching what you eat at all, just stay away from this dessert. 72 grams of sugar at the end of the day is not going to do you any favors.


Caramel Funnel Cake

DQ caramel funnel cake540 calories, 22 g fat (11 g saturated fat, 0 g trans fat), 360 mg sodium, 77 g carbs (1 g fiber, 47 sugar), 9 g protein

Funnel cake is fried carnival food, so are you really surprised it’s on the high end as far as calories, fat, and sugar are concerned? There’s really nothing healthy about this dessert choice, even if it’s not the worst pick on the menu.


Fudge Stuffed Cookie Dessert

DQ fudge cookie

640 calories, 33 g fat (17 g saturated fat, 0 g trans fat), 380 mg sodium, 80 g carbs (3 g fiber, 55 g sugar), 10 g protein

This is basically two desserts in one, and it certainly packs in the calories, fat, and sugar that would come in two items. I say just say no to this one.


Peanut Buster Parfait

DQ peanut parfait

710 calories, 31 g fat (18 g saturated fat, 0.5 g trans fat), 340 mg sodium, 95 g carbs (3 g fiber, 68 g sugar) 17 g protein

Peanut butter lovers, prepare to be disappointed yet again. This dessert is way too high in calories, fat, and sugar for it to be a good choice. Again, if you really want a peanut butter fix in the form of dessert, I say opt for a mini-size version of a shake or Blizzard.


Salted Caramel Truffle Blizzard

DQ caramel blizzard

PER SMALL: 780 calories, 35 g fat (22 g saturated fat, 1 g trans fat), 390 mg sodium, 105 g carbs (2 g fiber, 87 g sugar) 13 g protein

This one is the worst of the worst on the Blizzard menu. Even in a small size, this dessert packs in an obscene amount of calories, fat and sugar. I say consider other flavors, especially in a mini size.


Final Thoughts

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


Thank You!

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

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

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

………………………………………………………………

➡️Where you can follow me⬅️

Check me out on Medium:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

Heinz’s New Mayochup Is Every French Fry Lover’s Favorite Dip

Today’s post is going to be something a bit different. Normally I talk about something that can be debatable. For years people say that mayo just belonged on sandwiches and not mixed with ketchup let alone made into a dip with fries. There Is also a debate about do wendy’s fries belong in their frost or Coffee vs. Tea? Day vs. Night? I could keep going but today’s post isn’t about debatable things. Today’s blog as you can tell by the title is about The new Heinz Mayochup. If you don’t know what Mayochup is it’s mayo+ketchup and you marry them together and you get a happy union of mayochup. 

Heinz’s New Mayochup Is Every French Fry Lover’s Dream Dip

If you’re anything like me, your order of fresh-out-the-fryer fries, your fast food fries or your homemade fries might feel incomplete without a generous squirt of both ketchup and mayo. After all, swirling the fresh spuds into both the creamy mayonnaise and tangy ketchup makes for a mean special sauce. Now, Heinz debuted a squeezable jar that skips the stirring and packs both sauces into one dubbed Mayochup.

Heinz mayochup

But is the genius hybrid as stellar as it sounds? Nutritionally-speaking, not so much. The spread boasts 

160 calories, 16 grams of fat (2.5 grams of saturated fat), 170 milligrams of sodium, 4 grams of carbs (0 grams of fiber, 3 grams of sugar), and 0 grams of protein per two tablespoons.

However, it’s the ingredient list that concerns me more than the nutrition label. Mayochup is crafted with inflammatory soybean oilwhich is the first and most abundant ingredient—as well as high fructose corn syrup, potentially cancer-causing potassium sorbate, and sodium benzoate, which has been linked to ADHD. What’s more, Heinz doesn’t actually use real, whole tomatoes in its ketchup, but relies on tomato concentrate.

While Mayochup sounds like a fry lover’s dream, in theory, there are better ways to get your saucy fix. I recommend skipping this bottled version and opting for making your own with better ingredients. Grab a tablespoon of Primal Kitchen’s Avocado Oil Mayo for a vegan spin on the sauce or go the traditional route with Sir Kensington’s Classic Mayonnaise and pair it with a clean ketchup. I like low-sugar options such as Sir Kensington’s Ketchup. Now, get dunking!


Final thoughts

I hope you enjoyed today’s post? I always aim to bring you new products and what the ingredients are and if they are worth purchasing or if you should skip it entirely. If you have any questions about today’s post, any past post or any 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 links in the section titled “Where You Can Follow Me” and you can find my email in the “Thank You” 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:

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂