Easy Steps To Reclaim Your Health From Sugar Cravings

Sugar is almost everywhere. It’s not only in our pastries and desserts, but it’s also in our coffee, in our soup, even in salad dressings!  Many people are addicted to sugar and don’t realize it.  They don’t think they eat a lot of sugar because they don’t eat a lot of candy, cakes, and pies, but the problem is that sugar is hidden in many foods, including breads, muffins, and even dried fruit.

hiddensugar

Sugar robs the body of nutrition, creates an acidic environment in the body making it acceptable to diseases like heart disease, cancer.  Sugar not only rots your teeth but it can cause fatty deposits to build up in your liver.   When the liver is overloaded with sugar, it begins to expand, and the glycogen is released in the form of fatty acids.  This fatty acid known as excess fat is then deposited into areas such as the belly, hips, thighs and your butt. It is the main cause of cellulite, body fat, and other metabolic issues.

Getting off of sugar will help you to ditch the afternoon energy crash, stabilize your blood sugar, look younger, and create a more alkaline environment that your body will thrive in.

bigstock-bored-and-tired-woman-behid-th-43158991

So you can see why it would be important to kick sugar to the curb and swap it out for healthier alternatives.

Now, I’m not about deprivation. Not in the least. I like a sweet treat as much as the next person. But I make sure that what I’m eating isn’t going to negatively impact my health, so I make sure that any treats I’m eating are sweetened with a healthy sweetener, like honey or maple syrup, or natural sugar substitute, like stevia or xylitol.

Once you start switching to healthy sweeteners and low-sugar substitutes, you’ll notice that you have fewer and fewer cravings for sugar.  You’ll also find that you’re tasting the natural sweetness of fruits and vegetables without needing to put anything on top of them.

Try these tips to help reduce your sugar intake:

sugar by other names

  1. Get rid of the obvious culprits like, sugary foods – candy, cookies, cakes, pies, muffins, and sodas and other refined, starchy carbohydrates
  2. Read Labels.  Although you want to eat as many foods that don’t need labels, when you do  be mindful the longer the list of ingredients, the more likely sugar is going to be included.  Be sure to check the grams of sugar, choosing products with the least sugar per serving (a teaspoon of sugar is roughly equal to nearly 4 grams).  Learn the hidden sugar terms like all natural sweeteners, agave, corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, cane sugar, cane crystals, fruit juice concentrates, molasses, turbinado sugar and brown sugar.
  3. Enjoy low glycemic fruit as a snack when you feel the need for sweets
  4. Drink Plenty of water.  Adding fruit to water can curb cravings and false sense of hunger.
  5. Incorporate more spices like cinnamon, Coriander, nutmeg, cloves and cardamom to sweeten your foods naturally and reduce cravings.
  6. Try Chromium /  L-glutamineBoth are known to relieve sugar cravings as the brain uses it for fuel. Research has shown that chromium supplementation has the ability to even out blood sugar levels while enhancing the body’s fat-burning metabolism. as well as helpful in suppressing appetite and sugar cravings.
  7. Do a 3 Day Reset to cleanse your system.
  8. Eat more bitter foods.  Bitter foods decrease your cravings.

By eliminating sweets and carbs, you will give your body a break from sugar.  Your liver will have a greater ability to remove toxins, and releasing toxins, releases weight.

What tips will you swap out these week for a healthier, low-sugar or sugar-free alternative?

Until Next Time,

Nicole

*This blog does contain affiliate links.

 

Number 1 Reason Why You’re Not Losing Weight

superfoodsAre you incorporating a rest/self care day into your goals and plans?

I know you’re addicted to over achieving, working out for hours and the drive is great but it can also work against you.  How? #cortisol

Cortisol is created to replenish your body, but after long periods of stress, it can have an adverse effect which leads to fatigue, inflammation, and weight gain. All that over doing it sends a mixed message of flight or flight to the body.
For example:  While you may think running for hours is good your body thinks you’re running from something.  Same with that feeling of meeting a deadline, it sends a message of panic to the adrenal and releases more what?…cortisol.

Elevated levels of cortisol contributes to:

Weight gain, compromised immune system, mood swings, exhaustion/fatigue, skin breakouts, high blood pressure and more.

  • You can get your hormones in balance by incorporating more superfoods into your day.  Nutrient adaptogens that go in and listen to your body that can decrease cortisol naturally.   Add this amazing superfood filled drink into your day aling with some easy to do daily activities and you will feel amaxinh and see results.
  • Learn to take your 2 breaks a day to relax your mind
  • Get away from your work environment for 10-15 minutes
  • Take a real day off and allow your body to recover.  Your future self will Thank you.

Until next time, take care and take charge

Nicole

Abs Are Made In The Kitchen

Because abs are made in the kitchen….Good eats finished my program got some gains. Now time for the next program. 
Time to get tone & lean in 2017
Next group forming now.

🤗Set the foundation with 5 day reset
🤗Get energized with nutritional whole foods that fuel you
🤗And a daily workout that fits you
🤗Get healthy & lose the weight naturally.

Who’s ready to workout and see a transformation?
No more doing the same thing you quit last time
No more boring treadmill 
Get results use your body, Yoga, Tai Chi, HIIT, Tabatha & more

letsgetstarted

Until Next Time

Nicole, Your Certified Holistic Health Coach

 

 

Chicken and White Bean Chili

Winter time is the perfect time to cozy up with some good comfort food.  Evenings bring a chill to the air, and Mother Nature still has the potential to surprise us with a cold snap. It’s the perfect time to tuck into a bowl of this Chicken and White Bean Chili.

This craveable chili recipe is lighter than traditional chili, and not just in color. It features creamy white beans and tender chunks of chicken in a flavorful broth and hints at the fresh flavors of upcoming spring with juicy red bell peppers and aromatic cilantro. It’s lightly spiced with cumin and chili powder and mild, roasted green chilies. Instead of high-calorie cheese this Chicken and White Bean Chili is topped with a dollop of Greek yogurt.

When you’re yearning to savor something bright and refreshing, but still need something to warm your bones, this Chicken and White Bean Chili is your answer. It’s the best of both worlds, and it allows you to make six portions in an hour or less. After you’ve had your fill of this dish, then maybe, just maybe, spring will finally come in full force.

chicken-white-bean-chili-coachnicole

 

Easy Ways To Find Time To Workout

I hear it so many times, I don’t have time to workout.  When you break it down a 60 minute workout is 4% of your day, so that means a 30 minute workout is just 2% of your day.

I get it, I’m a wife, mother of 5, I take care of my brother and I work from home.  Some days there just doesn’t seem to be enough time, that’s when you have to “make” time.

Focus on the BENEFIT of working out rather than the workout itself.  Try writing down what and how getting fit will benefit you.  Its like the saying, “when you change how you look at things, the things you look at will change.”

Here are a few tips to get you started.

AM Workouts

Try to complete your workouts first thing in the morning. Not only will morning workouts jumpstart your metabolism to help you get through the day, it may be the only quiet time you have. For most parents, there is simply too much to get done after work.

Lunch Workouts

If early morning workouts are not your thing, try to get a workout in during your lunch break. If you work close to a gym try going during your lunch. Or, start a walking group that walks for 15 to 30 minutes each day during lunch. Not only will this help you stay accountable but it helps to break up the monotony of the typical work day.

Schedule Your Workout – Write It Down

Yes, schedule it! Integrate your workout into your daily routine and let the family know that this appointment is set and it is a priority.

Choose a Beachbody Program

It’s one thing to find the motivation and commit to a work out. It’s another thing to find the motivation to figure out what to do for a workout. This is the beauty of following a Beachbody workout program. Not only are they effective, they take the guess-work out of planning a routine and most are only 30 minutes.

Family Time

As a parent, let’s face it, it is hard to find “alone time”. But who says you need alone time to work out? You can turn workouts into an opportunity to not only teach your children the importance of living an active and healthy lifestyle but it can be used as a good bonding time as well.    G

Family Time

Play Time

Take your kids to the park or playground and walk briskly around the swing sets while they play. Take a walk or run briskly while pushing a stroller. Enjoy bike rides, or dancing.  You will be modeling healthy behavior for your kids too.

Break It Up

You can work out in between commercials, while the kids are eating, napping, playing, or you can break up your workouts into 10 minute increments throughout the day.  Beachbody has a great slim in 6 or 10 minute trainer program.

Time Audit

Keep track of how you’re spending your time and figure out which activities you could eliminate time from in order to use that wasted time and put it towards a workout. (An example would be auditing the time spend on Facebook, Pinterest, Instagram, etc.)

Use What You Have

While not making it to the gym or a spin class is a convenient excuse, the truth is, you don’t need special fitness equipment or a gym membership to work out. A simple set of weights, a chair, or your own body weight can be used to workout.

Get Creative

Add exercise to your day in small ways: take the stairs instead of the elevator, do isometrics at your desk, walk to nearby errands instead of driving, or park farther away from the store and walk.

Be Flexible

Don’t beat yourself up if you slip up from time to time. Falling off the wagon is not an excuse to quit or give up. In most cases, it took years to develop the bad eating and exercise habits– they will not go away overnight.

Be Flexible

Don’t Go It Alone

Like anything else it is a process. Don’t go it alone. Find a partner or support group to help you stay on track and hold you accountable. Beachbody provides you with an entire community that is committed to providing encouragement, motivation and support to help you achieve success.

Meal Prep

Meal planning is key to getting fit. Meal prep will help you eat healthier, save time, save money, and give you peace of mind of knowing what is for dinner.  Click HERE for some recipes

Meal Prepration

Drink Water

Some studies suggest that drinking your body weight in ounces of water can speed your metabolism up by 30%! Drinking water early in the morning will tremendously boost your fat burning potential.

Let Me Be Your Coach

You may not know exactly where to start so find someone who is on the same journey as you are and get some help. As your Beachbody Coach I will give you the tools, resources, and guidance you need to reach your desired goals.

A healthy diet and regular exercise is the most effective way to lose the weight and keep it off. When you are a parent it can be easy to get sucked into crash diets or supplement schemes where you might be tempted to try to take the fast, but not always healthy road.

Unfortunately over the years we can pick up poor habits and poor excuses along the way. Don’t allow being a parent to provide you with more excuses why not to exercise; let that be your reason to exercise!

By committing to become active for only a few hours each week you can be on your way to a healthier lifestyle. Best of all, you can include your family. NO EXCUSES – it has to become a habit –one that the whole family can participate in.
Now that you have scheduled working out into your daily routine, you have committed to a workout plan to follow, and you are incorporating your family into your routines there is one more thing…
You are an awesome parent to the best children, don’t forget that! So be the person that you want them to be and love and enjoy every minute of the life you have. It is easy to get busy and put yourself on the back burner but remember it is just important to take care of yourself as it is to take care of the family.

Be Amazing

I look forward to your success,

As always, Your Change Agent

Certified Holistic Coach,

#COACHNICOLE

3 Ways to Include More Water In Your Day

If you are like me, there are some days when you just don’t drink enough water.  We all know staying hydrated is important. We have been told repeatedly that drinking water is necessary not only for overall health.

The human body contains 2/3 water by weight.  Blood, muscles, brain matter and bones are also composed of 83%, 75%, 74% and 22% of water, respectively.

Water is an essential component to a healthy body.  It helps to maintain the body’s pH balance, ward off gastritis, improves kidney function, fight against kidney stones, it regulates your body temperature, improves your skin, breathing, prevents constipation, flush the body of toxins and fat, eases heartburn, and can even help to decrease migraines. It has been said that when people take medication for migraines that it may not be the medication but the water that they have drank to alleviate the discomfort.

But the question is, are there steps to take to ensure we get enough water? Yes.  What can we do to make sure our body and muscles get optimal hydration? Try incorporating the tips below into your everyday routine and begin feeling the benefits of a healthy, hydrated body.

Track Your Water Intake

Many of us have a routine that includes tracking what exercises we do or plan to do for a particular day. We spend time writing out or finding workout plans to follow step by step and even follow nutritional programs to a T. Why not take the same approach with water intake? Try planning water intake into your exercise routine.

This ensures that you will take the time to hydrate during an intense workout and keep your body performing at its highest levels. Most of us know the amount of water we should consume on a daily basis. For those who don’t, divide your weight by 2 in order to figure out approximate water intake in ounces per day. Let’s go a step further and break down when those amounts of water should be taken in. Planning how water intake should be spaced out throughout the day, allows us to stay on track and turn the act of drinking water into a healthy habit.

track-water

Invest in a Travel Bottle

There are tons of different options on the shelves in today’s market; All proclaiming to be the best and different from their competitors. While some have beneficial “bells and whistles”, all we really need our water bottle to do is hold water, make sure it is BPA free.  I prefer glass or stainless steel

Having water close by your side instead of taking time out of your day to actively seek it out can help ensure you are constantly drinking a healthy amount of water. The simple fact of having water next to you will create a subconscious trigger to drink it throughout the day.

water-bottle

Find it in Foods

Drinking water can become a mundane task and lose some of its glamor with the quantity needed to be consumed. A great way to keep your water intake fresh and exciting is to increase the amount of water your body is receiving from the foods you choose to eat. Some fruits and vegetables are made up of 80-90% water; providing you the opportunity to eat healthy and hydrate your body.

water-containing-food

If the taste of plain water doesn’t enthuse you, try to add fruits to infuse into your water, boosting its flavor and creating a nutritious snack as well.

I hope these tips help you to increase your water intake.

Until Next Time,

Nicole