Gyms are great, but they are not for everyone.  Sometimes, it's nice not to have to venture far to get a workout done.  Time can be a major factor in deciding if working out will even happen.  In today's world of electronic convenience, the universe has married the gym and your home in an effort to keep us healthy, moving forward and giving some time back to our days.
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This wonderful "marriage", as I call it, refers to workout apps!  Some really smart developers have done the hard part - the thinking - and compiled all the moves we could imagine into an app loaded with time, sequence, bells and whistles.  You don't need to spend a fortune to workout, and in the case of these apps, anything at all.  That's why I love them!  

Check out the BEST free workout apps and get yourself moving today!

Most of us want to do our body good but the thought of giving up foods that you love can put you in a real pickle!  I LOVE brownies and I will not part with them on this journey to a better me.  With a little creativity and open mindedness, I can achieve 2 goals: eating healthier and eating brownies! 

There are so many variations of brownie recipes out there: low sugar, low carb, dairy free, black bean, and the list goes on.  First, think about what your real healthier eating goal is and then find  recipe that is right for you.  I know I am specifically interested in a low or sugar free black bean brownie recipe.  Below are a few different recipes to help you eat better without giving up the beloved brownie!

Keto vs Paleo – Difference #1 – A Keto diet focuses on raising your ketone levels.​  ​Ketones (or ketone bodies) are naturally produced by your body when you have less glucose to fuel your body. For example, many of us have measurable ketone levels when we wake up in the morning having not eaten since dinner the night before.

​Keto vs Paleo – Difference #2 – A Paleo diet focuses on the quality of the foods.  The diet is based on ancestral eating principles (i.e., eating what people ate for a long time in the past). And that’s why Paleo is often nicknamed “the caveman diet”.

​Keto vs Paleo – Difference #3 – A Keto diet is typically lower in carbohydrates than a Paleo diet.

​Keto vs Paleo – Difference #4 – A Keto diet is typically higher in fat than a Paleo diet.

​So Which Diet is Best – Paleo or Keto?
Below is a list of the most common scenarios and which diet is the better fit for each of them.  That way you can figure out whether Keto or Paleo is right for you!

• If weight loss is your main aim (e.g. you’ve just come back from holiday and need to lose a few extra pounds) – Keto
• If you’re struggling with a sweet tooth and want to stop your cravings – Keto
• If you’re making the switch to a healthier diet in general and need easy guidelines(e.g. your diet currently involves lots of highly-processed foods) – Paleo
• If you need a diet with more flexibility (e.g. you’re cooking for family members/children or your work involves lots of travel) – Paleo
• If you want to increase your energy by balancing your blood sugar levels (e.g. you often feel sleepy in the afternoons and find your energy spikes and crashes throughout the day) – Keto
• If you’ve got a big project coming up and need to increase mental clarity and focus – Keto
• If you’re currently clearing up existing health problems (like an autoimmune condition or digestive issues) – Paleo

There’s no reason you can’t combine the two and be Keto while following Paleo whole-food and lifestyle based principles, giving you the best of both worlds. Or you can be Paleo and periodically switch to Keto for a few months, when you need a boost.
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Always remember the best diet is one you can actually stick to. The goal is to make healthy, sustainable changes to your lifestyle instead of relying on a quick fix to drop weight fast.

1. Be flexible.
In most cases, folks who overeat on weekends follow strict diets on weekdays. So when the weekend comes, they feel the need to reward themselves by overindulging in foods they couldn’t eat during the week.  ​Follow flexible eating habits during the week to avoid this trap. Allow yourself to eat some of the foods you crave during the week—if you feel like eating pasta and meatballs for dinner on Tuesday, eat that. Being flexible will eliminate the feeling of deprivation and the need to reward yourself.

2. Re-think cheat days.
Cheat days may work for some people, but they hinder weight loss for others. If cheat days help you lose weight and maintain sanity, continue having them. But if you always overeat and have feelings of guilt after cheat days, it's time to give them up.​
Chances are, if you have a cheat day on Friday, you’ll overeat on Saturday. 

3. Stop Restricting Yourself.
​Restrictions on foods you should and shouldn’t eat usually lead to overeating and bingeing. Some dieters even start craving foods they don’t like simply because they’re not allowed to eat them. Instead, allow a few indulgences throughout the week, and you won't overindulge on the weekends.

4. Understand why you’re overeating.
There will always be justifiable reasons to overeat--I was with friends, I was lonely, I was at a party,` and so on. All these situations can’t be the reason you eat too much. Find out the real reason why you overeat. It could be stress, anxiety, sadness, loneliness, and so on. Keep a record of the habits that make you overeat, and eventually you’ll come up with an underlying reason.

5. Stay busy on the weekends.
​Stay busy and find ways to keep your mind off food. Read a book, go for a walk, clean the house—keep your legs moving in some way. You’re more likely to overeat if you sit around the house doing nothing.

6. Keep alcohol in check.
​Not only is alcohol high in calories, it can lead to poor dietary choices. So avoid getting drunk or make sure you’re full before you start drinking.

ARE YOU EATING ENOUGH GREENS?
PHYTE is a whole-food greens product, containing powerful cereal grasses and their essential vitamins, minerals and proteins that promote overall good health. Víos’s proprietary green blend is rich in chlorophyll, VITAL for the synthesis and function of healthy oxygen-rich blood, boosting stamina and endurance.
This blend of cereal grasses, spirulina, chlorella, dandelion leaves and other greens…

• Energizes
• Boosts Immunity
• Improves Mental Clarity
• Alkalizes the Body to Maintain pH Balance
• Cleanses & Detoxifies
• Promotes Collagen Production
• Encourages Healthy Hair, Skin & Nails
• Contains Digestive Enzymes & Fiber to Aid Digestion

PHYTE CONTAINS:
Proprietary Phyto Greens Blend:
Organic Barley Grass Powder,
Organic Wheat Grass Powder,
Organic Alfalfa Leaf Powder,
Sprouted Barley Powder,
Spirulina, Chlorella, Spinach Leaf
Powder, Nettle Leaf Powder,
Dandelion Leaf Powder
Proprietary Phytoplex Blend:
Non-GMO Lecithin, Apple Pectin,
Brown Rice Bran, Beet Juice
Powder, Licorice Root
PHYTE is vegan, gluten-free,
non-GMO, non-dairy and
contains no sweeteners or
preservatives.

​All PHYTE cereal grasses are certified organic and grown by our farmers from the nutrient-rich, glacial soil of the Midwest. PHYTE cereal grasses are harvested before the jointing stage, which is absolutely critical to maintaining PEAK levels of chlorophyll, protein, vitamins and minerals, antioxidants and other important phytonutrients. These nutrients are in the highest concentrations just as the grasses approach the jointing stage of growth. The chlorophyll, protein and vitamin content of these plants
decline sharply after jointing.

PHYTE is a POWERFUL and unique combination of greens with tremendous health benefits.

Every packet of PHYTE is conveniently packaged and ready to go… healthy nutrition wherever you are headed. Just mix one packet in water, juice or smoothie and ENJOY! PHYTE is not only a nutritious start to your day but can also be a rejuvenating boost in the afternoon.

When we are trying to lose weight, it seems like what we are really trying to do is break up with sugar!  Sugar is such a big contributor to weight gain and lives in nearly everything we eat.  Weight Watchers is a great program - you can still enjoy the things you love, but you learn how to love them differently!  There are tons of tips/tricks to making your favorite "not so great" foods into much healthier options to stay within your smart points.  

My goal is to get as close to 0 points as possible with everything I make and eat so that I can have enjoy a more guilt free day on the weekend.  I have come to learn that plain non-fat greek yogurt and Stevia are a MUST for satisfying a sweet tooth. 

In my quest for sweet tooth satisfaction, I have come across the desserts below that I find to be fantastic replacements for their evil twins!  Give them a try - your waistline will thank you:)

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

Do you have a low smart point dessert that you love?  Share it!  Bodynista

Wake Up Beverage: 8 ounces water with  juice of 1/2 lemon, stevia to taste if needed
Breakfast: Cleanse & Detox Smoothie
Mid-Morning Beverage: 8 ounces water with  juice of 1/2 lemon, stevia to taste if needed
Lunch:

• (2 cups) Light Vegetable Soup
• (1/4 cup) Avocado Bean Dip with 1/2 -1 cup raw veggies
• 8 ounces of Iaso Detox Tea

Afternoon Snack: Cleanse & Detox Smoothie 
Before Dinner Beverage: 8 ounces water with juice of 1/2 lemon
Dinner:

• 2 cups romaine lettuce or baby spinach
• 2 cups fresh raw veggies (cucumber, carrots, celery, tomatoes) in salad, extra virgin olive oil and apple cider vinegar and salt free spices to dress salad.
• 4 ounces cooked lean protein
• 1-2 cups cooked green veggies (spinach or kale, broccoli sauteed with garlic and olive oil)
• 8 ounces of Iaso Detox Tea

After Dinner Snack:

• 3 hard boiled egg whites, 1 ounce of unsalted mixed nuts

Before Bedtime: Decaffeinated tea with ginger, lemon and stevia to taste
Substitution Suggestions:

• If the idea of making soup for lunch is a turn off, just sub a salad instead.
• If you feel you need some protein at lunch, choose a lean protein and have 2-3 ounces.
• If you need a snack between breakfast and lunch, choose some hard boiled eggs or egg whites, raw veggies or nuts.
• You can also sub the avocado bean dip with some homemade hummus if you prefer.

Holiday Party?!!!  NYE party? How to style your hair with that perfect dress can be a real stressor.  The perfect dress deserves the perfect hairstyle.  Below are some simple, classic but glamours hairstyles sure to make you look and feel amazing!

Triple Flip
Center-part your hair and pull back a narrow section from each temple to the nape. Then, secure with an elastic hairband. Flip the tail inward, through the V formed by the two strands—Topsy Tail–style. Repeat directly below with two more pairs of strands; secure and flip each pair. 

High Bun
Pull hair into an elastic at the crown. Lay your thumb horizontally on the elastic. Loop a thin section of the tail over your thumb; anchor the section to the elastic with bobby pins. Wrap the rest of the tail around the loop to form a full bun. Pin in place.  

Pretty Pony
Start with a naturally wavy texture (or create it with a curling iron) and sweep hair to the side. Secure in a ponytail holder.  If the ponytail holder will be visible, keep a small section of hair out to wrap around ponytail holder. Embellish with GLAM!

Ripple Effect
Side-part and blow-dry freshly washed hair so that it's smooth. Add waves with an iron. (If you have natural loose waves, just air-dry.) Coat fingers with gel, then form twists with small sections of hair at each temple. Secure the twists at the back of the crown with two bobby pins. 

Roll-Up
To create this look, a three-inch-long piece of flexible foam with a slit in the middle. Slide hair, an inch from the ends, into the slit, then roll the foam horizontally up to the nape. Secure the roll with bobby pins. The final touch? A bit of glam on top an Wow!

Side Braid
Scrunch a texturizing spray all over clean, dry hair for a tousled look. Gather hair to one side and braid. You can do two thicker sections with one thinner one for a modern effect. Secure the end with an elastic; cover with something fun! 

Looking strictly for an updo?  Check out our favorite messy bun tutorials here!

Anyone who knows me knows that I am a huge fan of DIY.  Project after project, unless it involves electrical work, I will always try to do it myself.  Sometimes that works out and other times not so much.  For the creative soul, often times, store bought gifts just don't give the gratitude you want to express.  ​But, when pressed for time, they serve their purpose.  If you don't want to settle for store-bought gifts this year, try some of these one-of-a-kind DIY presents. No matter the occasion, giving someone a gift you made yourself makes it much more meaningful. Show how special the receiver is to you by putting in some time, effort, and love on something handmade. I have included links to more than 100 different types of DIY gifts for every person in your life!

Below are links to different categories of hand made DIY gifts.  Within each category, you will find many different types of gifts.  You are sure to find something that will become the perfect gift!

• Home
• Candles and votives
• Personalized gifts
• Holiday decor
• Fashion
• Beauty
• Food
• Scent
• Kids
• Men
• Pets

The jingle of bells, decking of the halls, and food galore!  The Holidays are here and it is the feasting time of year!  It's also the time our pants get a bit tighter, our shirts a bit snugger, our digestive systems a bit slower, and you can see where the is going........  Do yourself, friends and family a favor: contribute a healthier dish for gatherings, parties, potlucks and dinners.  Below are a few recipes that put a healthy spin on some classics!

Do you or someone you care about need to lose weight?  Bodynista offers a fantastic line of ​weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help  you take your life back.  Shop for your new body by visiting our Total Life Changes Store Page.​​​​​​​​​​​​​​​​​​​​​​​​​​​​​

Are you looking for some additional healthy recipes for your Holiday gatherings?  Check out these other great recipes from Whole Foods!