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How to Have High Energy to Start Your Day

clean eating energy sleep Nov 22, 2020

We’ve all experienced it - we set our alarm for 7AM with the best of intentions, but when the time comes, we hit the “snooze” button repeatedly and start our day much slower than we hoped. 

Starting the day sluggishly sets a disappointing tone for the rest of the day. It’s hard to feel motivated and upbeat when you start your day behind schedule. Everyone wants to wake up with energy, but most of us start our mornings on a slow note. 

Fortunately, it is possible to wake up early and have high energy to start your day. By making a few small changes to your morning routine, you can shake off sleep inertia quickly and tackle your day with enthusiasm. 

1. Exercise as Soon as You Can

It sounds counterintuitive but exercising soon after you wake up is a great way to energize yourself for the rest of the day. Exercising when you wake up energizes your body and mind, and helps you shake off feelings of grogginess.

Ideally, your morning exercise routine...

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5 Tips To Dodge Holiday Weight Gain

clean eating weight loss Nov 15, 2020

It starts with Halloween and ends with New Years. The holidays are a virtual minefield of unhealthy choices for the average person. We are bombarded by sweets and snacks in the workplace, on TV, in our homes, and even in the mail.

How many plates of cookies, fruit breads, savory snacks, and candies will you receive this holiday season? Everywhere you look, another dietary pitfall is ready to derail your good health and send you down a slalom course of crappy eating but you can arm yourself with good advice and good habits so read on.

Most folks think the average person gains 7-10 pounds over the holiday season but according to the New England Journal of Medicine, most people gain a little less than one pound from mid-November to mid-January.

Hooray! That means you can break out the Christmas cookies and chow down, right?

Well, not if you want to feel good and keep your healthy eating habits on track because a two-month vacation from smart choices can turn into a full year of feeling...

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Is Stress Causing You To Eat More?

If you have heard of the term “Stress eating”, then this will probably come as no surprise to you. Many people have discovered that when they are under a lot of emotional stress, they don’t lose their appetite like some, but actually get a bigger appetite and more cravings. Typically, you aren’t actually hungrier, but you feel like you want to eat to help soothe the stress.

What is Stress Eating?

Stress eating and emotional eating are very closely linked. This is when you are feeling down, sad, upset, stressed, or depressed, and you want instant gratification. Stress hormones can actually make you feel like you are hungry because you know eating something will provide short-term relief. This is the same way emotional eating works. You want a quick fix, so you think about how food will help, and then over time, every time you are stressed, you suddenly feel hungry. Except most of the time, it is not true hunger from not eating enough. It is related to your...

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How to Reduce Sugar Cravings with Ease

cravings sugar Nov 01, 2020

Here are a few of my favorite ways to eliminate sugar cravings and stay on track to creating more energy, clear skin, weight loss, and so much more!

 

Cinnamon

Naturally helps to balance blood sugar levels and adds a familiar taste of comfort to things like tea and coffee.

 

Chromium

A mineral that’s often deficient if you find yourself craving sugar and refined carbs. Chromium is something I like to take on days where I’m especially prone to sugar cravings, like when I’m stressed.

 

Exercise

Sometimes the only reason you’re even craving sugar is because your body and brain are addicted to the rush of feel-good hormones. Exercise does the same thing, except it’s MUCH healthier.

 

Journaling

If you’re feeling emotional and your first instinct is to reach for the ice cream, try writing in a journal instead. You’ll feel so much better and getting your emotions out is often all that’s needed.

 

Citrus essential...

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How to Jumpstart Your Weight Loss

Everyone wants to lose weight quickly, but there is no magic pill that can make you thin in a month. However, there are several ways that you can jumpstart your weight loss by increasing your metabolism.

 

Keep yourself hydrated

This is the most basic and easiest way to jumpstart your weight loss. Drinking a lot of water and detoxifying herbal teas will help you flush all the harmful toxins from your body, boosting your metabolism by improving the efficiency of your thyroid functioning. Drink five glasses of water daily at the very least to keep your body at its best. Drinking a lot of water and herbal teas, especially first thing in the morning and before meals, will also curb your hunger and prevent you from binge eating.

 

Get enough sleep

Your diet, your workout, and all the water that you consume will go to waste if you fail to get enough quality sleep. Good sleep helps to keep your hormones and your mood balanced. If your hormones and your mood are balanced, then...

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Common Reasons You Are Always Hungry

clean eating cravings Oct 18, 2020

Your appetite can be controlled by many things, from how much you’re eating, to your hormone levels, physical activity, and so much more. If you find that you’re constantly hungry, like say after a filling meal, you feel “starving” after an hour or so, it might be time to look at the possible reasons.

Check out these four possible reasons you might find yourself eating more often than you’d like.

You Are Not Getting Enough Protein

While protein alone won’t suppress your appetite, it does have an impact on how hungry you are. If you find that shortly after a meal, you’re hungry very soon after, or that you get hungry pretty much all day long, you probably don’t eat enough protein. Look at your meals and figure out how much protein you are consuming. The amount you need is different for everyone, but if you rarely have much protein, and instead eat a lot of refined carbs and sugars, it’s time to have more balanced meals.

You...

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8 Tips to Help You Stop Eating Sugar

cravings sugar Oct 11, 2020

Sugar is nothing but empty calories, the calories that only make you gain weight and don’t provide you with any benefits because they don’t contain any nutrients. Cutting out sugar can be very hard, especially when you have a sweet tooth. Here is are some tips to help you stop eating sugar.

 

1. Start slow and take baby steps

If you try to cut out all sugar from your diet at once, you will fail, because those cravings will come back with a vengeance. It will feel more like a punishment than an accomplishment. Instead of completely cutting out all sugar from your diet at one time, start controlling the amount of sugar you DO consume. For instance, if you take three teaspoons of sugar in your tea or coffee, try cutting back to two for one week, then down to one. For that sweet tooth, start by just cutting out chocolate and candy before you abandon everything like baked desserts, or just save it for special occasions.

 

2. Use sugar alternatives

Instead of using...

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Eat These Foods to Stay Full on a Keto Diet

ketogenic Oct 04, 2020

Diet plans are often major changes to the way you have been eating and can often help you lose weight, but there may still be times that you feel hungry and crave some of those old foods. You have to be prepared for these times so that you can stick to your plan. Those cravings may tempt you to eat exactly what you are not supposed to be eating, especially during the first phases of a diet, when your body is still adjusting. Giving in to these cravings can put a serious damper on your motivation and set you back on your goals.

A keto diet is advantageous when it comes to temptation.

Many of the foods included in a keto diet help suppress your appetite and make you feel fuller longer. This is because ketosis can change your metabolism and how the body breaks down fats, converting it for fuel. When the body is in ketosis, your appetite is naturally reduced, preventing you from craving food that may lead to overeating. 

The ketogenic diet requires you to eat a lot of nutritious...

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5 Tips To Eating Smart Even When You’re Constantly On The Go

The most common excuse I hear for not eating healthy or exercising is, “I don’t have time.” I get it, you’re busy, but guess what? So are your fit and healthy co-workers, neighbors, relatives and friends.

And by the way, there’s nothing “more special” or “unique” about them that magically grants them time to exercise and cook a healthy dinner. They make it a priority because they know how awesome life is when you feel amazing.

While lack of time is a convenient (and common) excuse for living an unhealthy lifestyle, you must know in your heart of hearts that you deserve better. Right? I thought so!

Oh, and by the way? You can totally eat healthy even when you don’t have much time.

Here are 5 tips to eating smart even when you’re constantly on the go.

Tip #1: Be Prepared

When you’re crazy-busy, the best way to guarantee adherence to your healthy diet is preparation. It takes the same amount of time to unwrap a...

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3 Ways to Make Healthy Eating Simple

How do you get motivated to cook when take-out is calling your name? It's hard but I'll tell you how we stopped dialing for pizza and started eating healthier without missing a step.

How many of us have a list of take-out restaurants at our fingertips at home and at the office? It often feels so much easier to reach for the phone or hit the drive up after work and order pizza, Chinese, subs… whatever. So how can you get motivated to cook when all you want to do is dial out for dinner?

First, you have to make it easy to make a healthy choice, and second, you have to make it fun.

There are three basic ways I make cooking at home more appealing than ordering out.

First, plan ahead.

I know, I know! It sounds awful and demanding and “how can you possibly plan a full week of dinners!” but let me tell you, meal planning is your friend! From your waistline to your pocketbook, your whole life is going to thank you for this small act of organization. And it can be really...

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Master Your Meal Prep

A “real world” guide so you can always have healthy meals and snacks on-hand.