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

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 


Easy Exercises

I know the title says Easy Exercises. I want to tell you that this post is part of my lazy or a.k.a easy something series. This series is designed for busy people who may not have the time to work out or eat right or just, in general, take better care of their health in the easiest but most effective way possible.

If you missed yesterday’s post click here and if you have any questions about the ketogenic “diet”, health, fitness or nutrition you can reach me at any of the links plus my email that I left at the end of today’s post.

Exercise sounds great and all, but when it comes to actually have to do it, that’s another story. Because most of the time, if you’re lazy, you can’t be arsed. It’s either too cold to run outside, too hot to run outside, too windy to run outside, or you can’t afford a gym membership.

And especially when you’re just starting off your pursuit of being an exercise queen, your fitness doesn’t tend to be tip-top. It takes some getting there. So we’ve compiled the lazy girl’s guide to getting yourself fitter, without it feeling like a complete ball ache.


Stick to 10s

Try to do just 10 push-ups and 10 sit-ups every day, even if they aren’t consecutive. Because something is better than nothing, and after a while, when you feel yourself finding the sets of 10 too easy, you can up it at your own pace.


Stand up at least every hour

We’ve all read about how sitting all day is bad for you, being hunched over a keyboard and not even getting out for lunch because we’re too busy. But enough is enough! Make a conscious effort to get up at least once an hour – go to the toilet, make a round of tea, or even just go and say hello to a colleague. Yeah, that’s right, having a chat at work is good for your health and wellbeing.


Walk for at least 20 minutes a day

It’s no longer the bleak mid-winter, which means no excuses to get public transport literally everywhere you go. Use the legs you were given and get moving; even just 20 minutes a day will be an improvement for your health. It’s easy to fit it into your daily schedule, and won’t have you gasping for breath. Jump on the bandwagon started by charity Living Streets, which is encouraging people to #Try20 by walking for just 20 minutes per day for a month to see how much difference it makes to both health and happiness. This is the perfect excuse to get a dog, really.


Don’t even leave the house

Yup, you read that right; you don’t even need to leave your house, or even the sofa, to get a solid workout in. There are many accessible exercises and home workouts you can do from your living room, that won’t require you to make the commute to the gym. Do some tricep dips and some lunges, and work those abs – all from the comfort of your own home.


Use Tabata

If you only have five minutes, download the Tabata timer app for a super speedy workout. Guiding you for 20 seconds on and 10 seconds off makes for a great high-intensity workout that has both fitness and weight-loss benefits. Run for 20 seconds and then walk for 10, or skip for 20 and lay down for 10. You can do burpees, mountain climbers or even the plank (if you’re brave enough), Tabata training will raise your metabolism and heart rate immediately and you should start seeing the benefits in no time.


Switch off

It’s not all about exercise – our daily lives have a real impact on our health and wellbeing. Getting enough sleep is crucial to being fit, and the 628482 devices you own which distract you on the daily aren’t helping.  So power down all the technology you’ve got coming out your ears at least an hour before going to sleep, and you should find you start to have a better rest.


Don’t worry about how long your work out lasts

The quality of your workout doesn’t depend on how long it is, which is quite frankly music to our ears. Any exercise is great and the most important thing when first starting out is to just get moving in the first place. Don’t try and climb a mountain before you can even walk, if you know what we mean. It doesn’t matter if you didn’t do a full hour, or if you couldn’t run for as long as you wanted (ahem, only managed to run around the block once). The fact is, you’re doing something, and that’s what that matters.

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 Run for just one song

Instead of being too ambitious and then feeling awful when it doesn’t all come together, tell yourself to run just the length of one song. Make it a good one and you won’t even notice when the 3.5 minutes are over. So basically, download Beyoncé’s new album and you’ll find yourself volunteering for the marathon no problem.


Spend time in bed

Let’s face it; some forms of exercise can be fun and sex is one of them. Research conducted by scientists from the University of Quebec in Canada found that sexual activity can be just as effective at burning energy as moderate intensity exercises. GREAT stuff. Women can burn up 90 calories during a sex session, which is just under half the amount you would burn in a 30-minute jog. I think I know which one you’d rather pick…


 Work out during the adverts

Lazy people like to watch TV. So why not combine this with exercise, and time your mini-workouts to be just as long as the ads. Unless you’re watching Netflix, of course, where there are no adverts. If you do a five-minute circuit of lunges, burpees, jogging, skipping and squats during the ads, then you can reward yourself by lounging on the sofa and finding out if Britain really does have talent. Leave the Ben & Jerry’s in the freezer, though, if you want to make any kind of difference.


Final Thoughts

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


Thank You

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

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

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

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

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

The Best Vegan Apps

I’ve selected these apps based on their quality, user reviews, and overall reliability as a source of support for people who want to up their vegan prowess. 

Following a vegan diet means not eating animal products. This includes meats, eggs, honey, and dairy-based foods like milk and cheese. Veganism can extend beyond diet to not wearing or using animal byproducts like leather or fur.

Anyone can decide to become vegan. People choose to follow a nonanimal-based lifestyle for many reasons. Some common motivations are taste preferences, religious beliefs, opposition to animal slaughter, or health aspirations.

There are many potential benefits of vegan diets, including weight loss and ethical satisfaction. But vegans must take extra care to ensure they don’t lack vital nutrients. This is especially important for children and breastfeeding mothers.

If you’re considering a vegan lifestyle, speak with a doctor or registered dietitian. They can help you figure out the right balance of foods and supplements. Together, these can help you guarantee you’re getting critical nutrients like protein, iron, vitamin B-12, and calcium.

Your new plan may seem overwhelming, limiting, and laborious at first. Many common products contain staple animal ingredients, like eggs, dairy, and other lesser known animal-based ingredients. Luckily, with the help of a trusty app, you can find the best vegan-friendly restaurants, products, recipes, and substitutions with your phone.

Here’s this year’s list of our top picks of the best vegan eating apps out there.


HappyCow

iPhone rating: ★★★★★

Android rating: ★★★★★

Price: $3.99

For travel-savvy vegans and vegetarians, HappyCow is a must-have. With guidance for more than 180 countries, you can find vegan eats almost anywhere you go. Search restaurants by keyword or filters. Browse interactive maps and restaurant info. Searching by currently open restaurants can save you time, especially on the go.

Read reviews to see if a place suits your taste. Then save your favorites so you know where to visit (or not visit) again. If you’ll be without mobile Wi-Fi or wireless service, plan ahead and save restaurant details offline. The app also covers points of interest like stores, food trucks, and farmers markets. There’s a free Android version with limited capabilities.


Vegan Amino

iPhone rating: ★★★★★

Android rating: ★★★★★

Price: Free

Vegan Amino taps into the social side of being vegan. The app connects you to a community of other vegans. You can create a profile and chat with others who share your diet. Find influential vegans via the reputation score and follow your favorites. Or build a following yourself by sharing your own tips, tricks, recipes, and more.

Struggling to get a dish from their library of recipes just right? Post a question about it and let other vegan cooks share their tips and techniques. The app even offers a vegan “encyclopedia” linking to recipes, vegan blogs, nutritional info, and restaurants. Check it out for the latest news and smart lifestyle hacks.


 

Veganagogo Vegan Travel

iPhone rating: Not yet rated

Price: $2.99

Another traveler must-have is Veganagogo. This app can translate pre-crafted questions into 50 languages, helping you communicate your dietary needs. You can trust you’re asking the right questions as each is translated by a native speaker.

Veganagogo also uses graphics to help convey preferences, like no pork, fish, or dairy. With day and night modes, it’s easy to use the app anytime you want to eat.


gonutss

iPhone rating: Not yet rated

Android rating: ★★★★★

Price: Free

This app helps you find vegan recipes and substitutes for non-vegan foods and ingredients. It also highlights vegan products and raw materials. Tailor your search with filters like non-GMO, peanut-free, raw, fair trade, or sugar-free. The best features may be the app’s calculators. The egg-free baking calculator helps you adjust non-vegan recipes. The protein calculator helps optimize your protein intake for your dietary needs.


Vegan Wines

Android rating: ★★★★★

Price: Free

Vegan Wines aims to help you make ethical choices about wine, beer, and spirits. The app uses open-source data to tell you which beverages are made completely animal-free. This includes production methods without animal derivatives like gelatin or seashells.

The latest version lets you filter by type of alcohol and country of origin. The app provides an offline database, too.


Oh She Glows

iPhone rating: ★★★★★

Android rating: ★★★★★

Price: $1.99

Oh She Glows is a plant-based recipes app that draws you in. Elegant photography, crisp design, and a healthy amount of whitespace allows vibrant food colors to pop. Search by season, dish type, and more to find and try a range of delicious recipes.

Take recipes offline for convenience when you’re shopping or cooking. Customize your recipes and add your own cooking notes. The antilock capability means you won’t have to continuously unlock your phone with wet or food-filled hands.


vanilla bean | discover tasty vegan restaurants

Android rating: ★★★★★

Price: Free

Vegans in or traveling to Europe can find a wide array of restaurant options using Vanilla Bean. The app boasts the widest selection of vegan restaurants in the United Kingdom and Ireland. It also highlights options in Germany, Austria, Switzerland, and Luxembourg. Filters, detailed descriptions, and a map feature help you find the best local options to try. Share your favorites on Facebook. Photos of restaurant interiors help you find the right ambiance to suit your mood.


Vegan Additives

Android rating: ★★★★★

Price: Free

Created for vegans by a vegan, this app helps you identify additives as vegan-friendly or not. Items are searchable by name or E number. E numbers are given by the European Union to additives that have passed safety inspections. For each item, the app also provides helpful info, like a description, origin, and common uses.

Vegan Burger Recipes

Android rating: ★★★★★

Price: Free

Being vegan doesn’t mean you have to give up burgers. This app has tons of recipes for creative burger options, like eggplant and pesto burgers. Each recipe tells you about the burger, the ingredients you’ll need, and how to make it. Search the catalog to find your favorites and bookmark them. You can also browse offline to shop for ingredients with or without mobile internet.


These are just some of the apps I used (when I had android) and the apps that I use now (iPhone). There are so MANY more vegan/vegetarian apps that are out there. Here is a list of more vegan iPhone apps that didn’t make my cut but deserve some love.


1.) Vegow-The Weekly Plant diet: This apps helps you track your nutrients for anyone who doesn’t eat enough vegetables. This app claims that it’s good for Vegan, Vegetarian, Keto, and Paleo followers.

2.) 21-Day Vegan Kickstart: This app is good for anyone who is interested in trying to go vegan for the month or just looking for some fun and healthy vegan recipes.

3.) Food Monster: This app will give you TONS and I MEAN TONS of vegan recipes. There is a section called Cheesy Meals and for that section, there are 135 recipes. Some sections have less and some have more. Just be careful if you have food allergies and or sensitivities because at least for me it was hard to alter the recipes.

4.) Meetup: Meetup is a social networking “type” app. With Meetup, you can not only see the fun cool stuff that is going on in your area you can also find local vegans in your area how cool is that?


 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⬅️

 

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 🙂

 

 

The Best Christmas Chocolate

Welcome back for #Blogmas Day 15! Blogmas Is flying right by! To catch up here are the links to the first 15 Days of #Blogmas

Blogmas Days 1-15

Blogmas Day 1Blogmas Day 2Blogmas Day 3Blogmas Day 4Blogmas Day 5Blogmas Day 6 Blogmas Day 7  Blogmas Day 8 Blogmas Day 9 Blogmas Day 10  Blogmas Day 11  Blogmas Day 12   Blogmas Day 13 (Popular) Blogmas Day 14 (Popular) Blogmas Day 14  Blogmas Day 15 (Very Popular)

To be ranked a “best” Christmas chocolate, you had to be under 21 grams of sugar—the sweet stuff’s been linked to weight gain, as well as high blood pressure, heart disease and diabetes. While calories and fat also factored into our rankings, having more natural ingredients (and fewer ingredients, at that), earned certain chocolates that may have had higher calorie and fat counts more points. Having more quality calories will benefit you far more than fewer calories loaded with artificial additives, especially when those calories are from antioxidant-rich cocoa.


REESE’S SNOWMAN

REESES SNOWMAN

PER ¼ SNOWMAN (35 G): 180 calories, 10 g fat (4 g saturated fat), 105 mg sodium, 21 g carbs (1 g fiber, 19 g sugar), 3 g protein

Reese’s lovers rejoice—although Reese’s Bells got axed from the Nice List, there’s two ETNT approved holiday varieties. The first is this Reese’s Snowman, which is free of trans fats and nutritionally superior to the Bells (when you eat ¼ of the Snowman that is—that’s the serving size, and stick to it).


REESE’S PEANUT BUTTER TREES

REESES PEANUT BUTTER TREES

PER 2 PIECES: 170 calories, 10 g fat (3.5 g saturated fat), 120 mg sodium, 19 g carbs (1 g fiber, 17 g sugar), 4 g protein

And your best Reese’s option is… these Reese’s Trees! You can indulge in one for just 90 calories, 5 grams of fat and 8 grams of sugar!


LINDT MILK CHOCOLATE SNOWMEN

LINDT MILK CHOCOLATE SNOWMEN

PER 4 PIECES: 220 calories, 15 g fat (9 g saturated fat), 35 mg sodium, 22 g carbs (0 g fiber, 22 g sugar), 3 g protein

If you’re one of those people who love giving oversized holiday-shaped chocolates as presents, try downsizing it this year. These mini Lindt Milk Chocolate Snowmen are just 55 calories a piece. Whether or not the recipient decides to eat the full serving is up to them, but at least the nutrition comes from quality ingredients. 


GOLD EMBLEM CHOCOLATE COVERED PRETZELS

GOLD EMBLEM CHOCOLATE COVERED PRETZELS

PER ⅓ CUP (38 G): 200 calories, 10 g fat (6 g saturated fat), 140 mg sodium, 26 g carbs (1 g fiber, 16 g sugar), 2 g protein

Despite a lengthy ingredient list, these Chocolate Covered Pretzels are low in calories and won’t tap out your fat and sugar banks. They’re the perfect treat for any salty and sweet fan.


GHIRARDELLI SQUARES PEPPERMINT BARK

GHIRARDELLI SQUARES PEPPERMINT BARK

PER 3 PIECES: 190 calories, 14 g fat (8 g saturated fat), 20 mg sodium, 19 g carbs (1 g fiber, 17 g sugar), 2 g protein

Peppermint bark may be a festive holiday staple, but unless you can limit yourself to just a square or two, it’s a slippery slope–especially if you’re trying to survive the holidays without love handles. Just three squares have nearly as many calories as an entire bag of Reese’s Pieces and an extra gram of saturated fat.


KIT KAT MINT MINIATURES

KIT KAT MINT MINIATURES

PER 5 PIECES (43 G): 210 calories, 12 g fat (8 g saturated fat), 20 mg sodium, 28 g carbs (2 g fiber, 19 g sugar), 2 g protein

Take a break from shopping with one of these Kit Kat Mint Miniatures. They pop right into your mouth and contain peppermint oil, a weight loss superfoods. In fact, researchers conclude that by adding mint to your diet, more of the fat you consume will be metabolized, as opposed to steadily making your pants tighter.


HERSHEY’S MILK CHOCOLATE SANTA

HERSHEYS MILK CHOCOLATE SANTAS

PER 1 BAR (34 G): 170 calories, 10 g fat (6 g saturated fat), 25 mg sodium, 20 g carbs (0 g fiber, 19 g sugar), 2 g protein

Not a fan of mini? Hershey’s Milk Chocolate Santa is perfectly portioned so that you can indulge with boundaries.


GHIRARDELLI HOLIDAY IMPRESSIONS CHOCOLATE MILK & DARK

GHIRARDELLI HOLIDAY IMPRESSIONS CHOCOLATE MILK AND DARK

PER 3 SQUARES (39 G): 210 calories, 12 g fat (7.5 g saturated fat), 30 mg sodium, 24 g carbs (0 g fiber, 21 g sugar), 3 g protein

Although we have listed the nutritional profile of three Ghirardelli Holiday Impression squares in order to keep our comparisons uniform, the actual packing serving size is only 1 square. If you have the self-control, that’s just 70 calories, 4.5 grams of fat and 7 grams of sugar per individually wrapped square.


GHIRARDELLI SQUARES PEPPERMINT BARK WITH DARK CHOCOLATE

GHIRARDELLI SQUARES PEPPERMINT BARK WITH DARK CHOCOLATE

PER 3 SQUARES (39 G): 200 calories, 15 g fat (9 g saturated fat), 15 mg sodium, 20 g carbs (2 g fiber, 17 g sugar), 2 g protein

You already know that peppermint is a lethal weight loss weapon, but did you know that chocolate can actually help you burn fat? Chocolate boasts powerful natural chemicals called flavanols that have been found to help lower blood sugar and also decrease body fat, according to the Journal of Agricultural and Food Chemistry.


RUSSELL STOVER CARAMEL SANTA

 

PER 1 PIECE: 160 calories, 8 g fat (5 g saturated fat), 70 mg sodium, 22 g carbs (0 g fiber, 16 g sugar), 1 g protein

I doubt Russell and Clara Stover were making these caramel Santas when they began their candy business in their home in Denver, Colorado in 1923. However, they’ve become a popular festive treat that would earn Mrs. Claus’ approval.


THEO DARK CHOCOLATE NUTCRACKER TOFFEE

THEO DARK CHOCOLATE NUTCRACKER TOFFEE

PER ½ BAR: 210 calories, 15 g fat (8 g saturated fat), 45 mg sodium, 22 g carbs (3 g fiber, 15 g sugar), 3 g protein

This Dark Chocolate Nutcracker Toffee bar is made with organic, wholesome ingredients—aka food that was not made in a lab. According to a study published in the Journal of Proteome Research, regularly consuming small amounts of high-quality chocolate fights stress that can lead to weight gain.


RUSSELL STOVER MARSHMALLOW SANTA

RUSSELL STOVER MARSHMALLOW SANTA

PER 1 PIECE: 100 calories, 3 g fat (2 g saturated fat), 18 g carbs (14 g sugar)(all other nutritionals unavailable)

Your best Santa chocolate bar option is this Russell Stover Marshmallow Santa. It’s just 100 calories and has just 14 grams of sugar. Plus, marshmallow and chocolate? No brainer.


THE #1 CHRISTMAS CHOCOLATE IS… MADELAINE CHOCOLATE COUNTDOWN TO CHRISTMAS CALENDAR

MADELAINE CHOCOLATE COUNTDOWN TO CHRISTMAS CALENDAR

PER 1 PIECE: 50 calories, 3 g fat (2 g saturated fat), 5 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 1 g protein

It’s rather fitting that at the top of my Nice Chocolate List is this Chocolate Countdown to Christmas Calendar. Each window reveals a 50 calorie milk chocolate wrapped like a Christmas present. It seems a little counterintuitive, but to really take control over your cravings you’ve got to indulge in them—slowly, one day at a time! And to blast even more belly fat, pair the cup with a cup of Tea. A study published in the journal Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells). The tea’s combination of caffeine and epigallocatechin-3-gallate (EGCG) seems to set fat cells up for defeat.


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 🙂

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

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 Holiday Gummies

Welcome back for #Blogmas Day 5! I know I already said this but I cannot believe that we are on day 5 already. Today I am going to start the best or worst of something Christmas edition. I was going to hold off but since the holidays are here and parties and festivities are fastly approaching I thought what better way with the best or worst of something Christmas Candy Edition. If you missed the first four days of #Blogmas all the links to #Blogmas Days 1-4 will be linked at the end of today’s post.


FERRARA GUMMY CHRISTMAS WREATHS CANDY

FERRARA GUMMY CHRISTMAS WREATHS CANDY

PER 4 PIECES: 150 calories, 0 g fat, 25 g sugar (all other nutritional unavailable)

These are just sugar-coated ring-shaped gels–you’d be better off eating a real wreath. For more shocking calorie bombs you’re probably eating.


SEVIGNY’S THIN PEPPERMINT RIBBON CANDY

SEVIGNYS THIN PEPPERMINT RIBBON CANDY

PER 1 PIECE: 60 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 15 g carbs (0 g fiber, 11 g sugar), 0 g protein

While you might be ribboned out from wrapping presents, you probably wouldn’t turn down some quality ribbon candy. These are made using real peppermint but unfortunately, the nutritional benefits stop there.


BOB’S SWEET STRIPES WINTERY MIX

BOBS SWEET STRIPES WINTERY MIX

PER 6 PIECES (30 G): 120 calories, 0 g fat, 28 g sugar (all other nutritionals unavailable)

Offered in chocolate mint, hot chocolate, and caramel macchiato, these sweet stripes are bursting with artificial dyes, flavor, and sugar.


STARBURST MERRY MIX

STARBURST MERRY MIX

PER 8 PIECES: 160 calories, 3 g fat (0 g saturated fat), 0 mg sodium, 34 g carbs (0 g fiber, 22 g sugar), 0 g protein

Starburst Merry Mix contains red and green colored fruit chews in both cherry and strawberry flavors. They are the only candy in this category that contains fat and it’s saturated (the worst kind). Keep this star away from your tree. If you like bite-sized snacks.


BRACH’S PEPPERMINT CANDY CANE CANDY CORN

BRACHS PEPPERMINT CANDY CANE CANDY CORN

Per 19 pieces (39 g): 140 calories, 0 g fat, 28 g sugar

These crème candies are shaped like a kernel of corn in a fun holiday color assortment and peppermint flavor. However, their first ingredient is sugar, followed by corn syrup and artificial coloring.


THE #1 WORST CHRISTMAS CANDY IS… PEEPS CANDY CANE

PEEPS CANDY CANE

PER 5 PIECES: 140 calories, 0 g fat (0 g saturated fat), 15 mg sodium, 36 g carbs (0 g fiber, 34 g sugar), 1 g protein

With 34 gram of waist-widening sugar and not a single other real ingredients, Candy Cane Peeps take the crown for the worst in this bunch.


Blogmas Links

Here are the links to #Blogmas Days 1-4

#Blogmas Day !  #Blogmas Day 2 #Blogmas Day 3  #Blogmas Day 4


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 🙂

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

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂