Holiday celebrations are grand! Generally, great time, great food, and hopefully great company! Even if you did eat healthy, chances are you may have eaten too much. A good detox will help you get your digestive system back on track. Today is all about refreshing your body by eating healthy, fresh, but much lighter. You can do this just today or continue until New Years if you like.
Make sure to get in about 30-60 minutes of sweating in each day. Exercise is a great way to release the body of toxins and provides a wonderful energy boost, stress relief and makes you in a better mood releasing happy hormones called endorphins. Equally important is finding 30 minutes each day to relax. This detox is all about eliminating all sugars, flours, gluten, grains and dairy. It is NOT about starving yourself! Just eating a moderate amount to help your body process everything it indulged in yesterday and helping it along so you avoid craving more of all those goodies. detox
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:
Before Dinner Beverage: 8 ounces water with juice of 1/2 lemon Dinner:
Substitution Suggestions:
Throughout the day you can drink as much water as you want, just be sure to include the lemon at least 3 times as mentioned above. If you find yourself hungry during the day, include another Smoothie or increase your servings of soup or dinner or snacks mentioned above.
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So, here we are, deep into the end of the year. We have gotten past Halloween, Thanksgiving and Black Friday. Now on to Christmas and New Years Eve....... I don't know about you, but right about now is when my Q4 weight gain starts moving in. First, everywhere I turn there is SUGAR! Stores, Office, Home, I cannot seem to escape it. Once I get past Halloween, and I have regained self control, Thanksgiving settles in. Who can say no to wine with Pumpkin and Pecan pies?? Obviously, I can't............. Upon recovery from Thanksgiving, gifts upon gifts of sugar flood my life and BOOM, its Christmas and New Year's Eve all in one ball of fury. And that friends, is end of year weight gain in a pretty package with a sparkly bow!
Ok, so now that we have acknowledged it, how do we cope and do our best to avoid it? Below are great tips to help you and me avoid the dreadful end of year weight gain, winter fat, holiday muffin top or whatever you want to call it. Seriously, its tough to avoid!
1. Be Realistic
Don't try to lose weight between Thanksgiving and New Year's. Studies have shown that people who tried to lose weight between Thanksgiving and New Year's ened up gaining the same amount of weight as others who were not trying to slim down. A better plan is to aim put off weigh-loss efforts until after Jan. 1. 2. Hydrate Stay hydrated! It's easy to forget to drink water when your rushing around in the hustle and bustle. Your body easily confuses being hungry and being thirsty, so drinking water regularly will keep you from eating when what you really need is to drink.
3. Limit Alcohol
Alcohol calories add up fast. A 12-ounce beer has 140 calories and a 5-ounce glass of wine has 100. Plus, having too many drinks lowers your inhibitions, so when you indulge you’re likely to eat more. So stick to just a drink or two, or be the designated driver and avoid alcohol altogether. 4. Eat Slowly Some research shows that slow eaters tend to eat less food. Try this: Chew, chew and chew your food some more. You want mush before you swallow. Swallow each mouthful before taking the next bite. And, chat while eating to keep from making your food disappear so fast.
5. Beware the Buffet
A bountiful buffet can be a challenge for many. I mean, everything looks so delicious and it is right in front of you inviting you to take a bite! You wouldn't go to a restaurant and order everything on the menu, would you? Scan the choices before you pick up a plate. Or take smaller portions of a variety of dishes. 6. Outsmarting Food Pushers I am so grateful for any host who prepares a meal for me and others to enjoy. But, the host also has the expectation that their guests will consume the majority or all of the food. And rightfully so, because the host doesn't want to be stuck with a ton of left overs! Pressure from hosts to eat beyond your fill is a common challenge. One way to keep from over stuffing yourself is to take small portions and ask for seconds. This way, you are enjoying without over eating and your host is pleased you are eating!
I hope you found these tips helpful. Between now and the end of December, most of us will be challenged in many of the area's mentioned above. Stay strong and remember, the goal is to maintain your weight instead of trying to lose. Save the weight loss efforts for Jan!
Do you ever have a night, where it seems no matter how tired you are, you cannot sleep? You toss, turn, and worry about how early you need to rise, which gets you freaking out about not getting sleep? This happens to me often and it can really be a doozy when you need to be focused and alert the next day. In my research of different techniques I can practice (that do not include medicine) to help me get to sleep, I came across a this Life Hack called the 4-7-8 Breathing Technique.
This technique is designed to help you relax your mind and body at a rapid pace, just 60 seconds, to get your body calm enough for sleep. If we cannot let go of the anxiety, stress, problems, worries and such, it makes falling asleep difficult. What I love about this technique is that it is simple enough for anyone to understand and try. The downside is that it will take quite a bit of practice to master it for falling asleep in 60 seconds. However, even if it takes longer than 60 seconds, it is a great relaxation and mind clearing exercise.
Below is a video to help you learn how to try 4-7-8 breathing. I would recommend trying this in bed if you are trying to sleep. But, it is a great meditation and relaxation exercise at well! I will certainly be learning how to master this technique! - Bodynista
Do you ever get that feeling in your gut where you think "something just isn't right"? Whether it's feeling bloated, constipation, diarrhea, nausea, gas, or a host of other symptoms that you would never think to be gut related, keeping your gut in check is critical for maintaining your overall health. Many of us experience some kind of gut issue whether we know it or not. Gut issues arise from your bad gut bacteria outweighing your good gut bacteria. It is an easy balance to disrupt and can be a challenging one to restore.
Signs You Have Too Much Bad Gut Bacteria
How can you tell if you have too much of a bad thing going on? Here are some simple signs that most of us can pick up on: Digestive symptoms associated with too much bad gut bacteria:
What is a Probiotic?
Assuming you can identify with an item or two mentioned above, you may be wondering how to fix it. There are a few "go to" ways of fixing this problem that do not require a visit to your doctor. You can heavy up on live culture yogurts and fermented foods. Or, if neither of those are part of your normal diet, you can try a probiotic. The critical thing you want to look for in a probiotic are 1. Live Cultures and 2. Unique Strains. These two things are needed to fight the bad gut bacteria and start increasing the growth of the good gut bacteria. NuSkin offers a probiotic that contains it's very own unique strain of Lactobacillus, which has shown extraoridnary resillience to the growth of undesirable bacteria in the gastrointestinal tract. Pharmanex® ProBio PCC, from NuSkin, contains 2 billion live organisms of the potent probiotic bacteria culture of Lactobacillus Fermentum PCC. Probiotics come in all shapes, sizes and prices. What I love about this product is that all the needed goodness is wrapped up in ONE capsule that you take ONE time per day. Others tout the same benefits when you take 3 capsules per day. It is so much easier to remember something once per day that it is to remember 3 times throughout the day. Need some more info? CLICK HERE to check out the information guide here. 
Bottom Line: keeping your gut healthy not only helps you feel better, it keeps your body running more smoothly in all areas. - Bodynista 
Most of us have had a massage at one time or another, whether from a professional, partner, spouse, friend or self. There is nothing better than having someone help you work out muscle soreness. But, outside of how wonderful a massage can feel, there are some true health benefits:
How is massaging your feet connected to this? Applying pressure on specific points of the feet can really help the organs improve and maintain good function. It’s recommended to massage your feet every night before you go to bed, which should not take more than 15 minutes. There are a very large number of nerve endings that are concentrated on your feet; they run like a like a spider web all over your body. Foot massage means healing. Massaging your feet nightly should not be a chore, but comforting. If you are looking for a perfect "by the book" method, one has been outlined below. How to Massage Your Feet
Now you can start massaging the actual sole of the foot.
We have all had that champion poo, you know, the one that makes you take a second look and think, damn, I did that??! On the flip side, we have all had those days when we daydream of just being able to go and not feel bloated and full of sh$t.
This teeter-totter is the story of my life and I can never seem to put my finger on exactly what my body loves and what it is reacting too. There will be weeks of regularity and then suddenly, weeks of bloating and reminiscing of regularity. For me, the change affects my entire body, physically and mentally. Regularity means lots of energy, great sleep, mental clarity and ability to focus. Not regular produces just the opposite: lack or energy, restless sleep, forgetfulness and inability to focus.
There is a really importance to #2. Not only does irregularity affect your physical and psychological well-being, it can affect your immune system, skin, and everything else from the top of your head to the bottom of your feet.
How do you fix it? Here are the most common answers: drink more water, eat more fiber (from plants), exercise, and cut back sugar. But, if you are like me, you already do that. One additional thing that helps combat a gut full of fecal matter is probiotics. We’ve probably all heard the term “probiotics” thrown around at some point. Between yogurt, chocolate, cheese, and various cabbage preparations (notably sauerkraut and kimchee), it seems that probiotics are all over the place. They are everywhere—but what do probiotics do? And, why do we want them?
The short answer is that probiotics are specific bacteria strains that are naturally found in all of our digestive systems. These bacterial strains help keep our digestion system in balance, providing a number of beneficial functions.
The Four Benefits of Digestive Probiotics
 Most of us have heard of the 80/20 in some capacity, but you may wonder how exactly does it relate to weight loss. It's a seemingly arbitrary formula for dropping pounds: 80 percent diet and 20 percent exercise. But where did that 80/20 ratio come from? And what does it really mean? It's a no brainier that the key to weight loss is taking in less calories than you burn. And, believe it or not, it is much easier to cut calories out of your diet than it is to try burning them through working out. Do you or does 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. The reason dieting is so much more effective than exercise is because it takes a ton of activity to create a 500 to 700 calorie deficit through working out (ideally the number of calories to cut daily to begin seeing a change). Essentially, you’d need to run seven to 10 miles a day to lose one pound a week and the average person can’t keep this up, especially without increasing their caloric intake. You don't need to hit an exact 80/20 ratio to shed pounds, but it is important to focus primarily on diet when you are trying to lose weight. You can lose weight without exercise, but you cannot lose weight if your nutrition counteracts your energy expenditure through exercise. Do you or does 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. This doesn't necessarily mean you should trade your 60-minute boot camp class for one hour of meal prepping instead. As you cut your calorie intake, your body naturally resist weight loss - going into starvation mode. This is common for anyone who has shed the pounds and combining less calories with exercise, especially strength training, will boost your metabolism. Sure, it’s much easier to create a 500-calorie deficit through diet alone than it is to burn 500 calories through exercise, but when you combine exercise and a healthy diet, you don't have to make many dramatic changes at all. For example, instead of eliminating 500 calories by striking something from your diet, you could burn 250 calories at the gym and then cut another 250 calories just by skipping your nightly bowl of ice cream. Need help trying to cut the calories without feeling hungry? Try our Resolution Drops from Total Life Changes. These drops are specifically formulated to work with a low calorie diet to keep you from feeling hungry and craving the foods that cause weight gain. These drops provide supplemental nutrients to your body, so exercise is encouraged while using the Resolution Drops. Find out more about them here. Do you or does 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. The bottom line: What you eat matters more than how you work it off, but fitness will push you past plateaus and help you achieve your ultimate goals!
 Gluten sensitivity or intolerance is a condition that causes a person to react after ingesting gluten, a protein found in wheat, barley and rye. Symptoms vary widely and can include gastrointestinal problems, join pain, fatigue and depression. – WebMD It is quite common for people to experience digestive and health problems from eating wheat or gluten. Found primarily in wheat, barley and rye, gluten intolerance can result in a number of different symptoms. Wheat is a type of grain that is commonly found in breads, cereals and pasta. Less-common sources include condiments, such as salad dressings and soups. Barley is another abundant variety of grain, which is often used for brewing and stock feed products. Rye is the last type of grain that uses gluten as an ingredient. Rye is most often found in cereals, beer and breads. Consuming these types of foods and beverages is often how one discovers their intolerance to gluten. 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. Individuals that are sensitive to gluten often find that their symptoms reside after the product is eliminated from their diet. With that said, certain symptoms exist that may individual an intolerance to gluten. HERE ARE 8 SIGNS OF GLUTEN INTOLERANCE: 1. BRAIN FOG One of the more surprising symptoms of gluten intolerance, brain fog, can also be subtle in nature. Brain fog can be one of the more enigmatic symptoms, simply due to the fact that a number of things can cause it. However, it is a commonly-cited symptom of people suffering from gluten intolerance. 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. 2. UNEXPECTED WEIGHT GAIN The sudden, unexplainable adding of pounds is perplexing to many gluten-intolerant people. Generally, weight gain from gluten intolerance results from two things: (1) malabsorption and gut permeability – two side-effects of gluten intolerance, and (2) systemic inflammation, which is triggered by gluten. Gluten-intolerant individuals that eliminate gluten from their diet are often able to revert back to a healthy weight level. 3. ABNORMAL IMMUNE FUNCTION Found primarily in the gastrointestinal tract and saliva, IgA antibodies are the body’s primary defense against colds, flus and other illnesses.When one is sensitive or intolerant to gluten, have a counteracting effect on the immune system. Obviously, when these same antibodies counteract our immune system, we’re much more likely to contract such illnesses. 4. DENTAL PROBLEMS In a study published in BMS Gastroenterology, a link was discovered between gluten sensitivity and “aphthous stomatitis” – a condition often associated with recurrent mouth ulcers and canker sores. Furthermore, due to malabsorption, gluten sensitive individuals frequently have very low levels of calcium – a very important substance for healthy teeth. 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. 5. HEADACHES AND/OR MIGRAINES Migraines are often excruciatingly-painful headaches that can even be debilitative. Strangely, migraines are far more common in gluten-intolerant people that in the general population. 6. SKIN PROBLEMS The malabsorption properties of gluten intolerance affects a number of different areas of the body, including our largest organ. Gluten has been linked to acne, psoriasis, eczema, and dermatitis herpetiformis (DH). Skin symptoms deriving from gluten intolerance often includes burning, redness, rashes, itchiness and even blistering. DH is a particularly damaging condition, defined by the Gluten Intolerance Group as: “a chronic disease of the skin marked by groups of watery, itchy blisters that may resemble pimples or blisters. 7. JOINT AND MUSCLE ACHES The inflammatory effects spurred on by gluten intolerance is the underlying reason for joint and muscle pain. According to WebMD: “Joint pain and inflammation are common symptoms of gluten sensitivity. The Arthritis Foundation has also published findings that link arthritis and joint pain with gluten sensitivity. 8. FATIGUE AND EXHAUSTION This sign is similar to brain fog in that the exact mechanisms are a mystery. Little scientific research has been conducted examining the purported correlation between fatigue/exhaustion and gluten intolerance. However, medical professionals believe that gluten intolerance parallels fatigue through inflammation and the de-allocation of the body’s energy reserves. 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. If you think you may be experiencing some one or more of the issues above, it's easy enough to try giving up gluten for a few weeks to take note of how you feel. While it seems like giving up bread, pasta, and rice is a real game changer, it's not! When you eat it, your body craves it, making it seem like a bad dream if you have to give it up. Thankfully, there are many gluten free pastas and breads to help you with the transition, whether temporary or permanent.
How many of us are trying to eat better this year? Sometimes this time of year can be the hardest, but if we can master it now, the rest of the year will be a breeze and we will be beach body ready in no time! While many people are slaving away at the gym looking for magical results, the sad truth is that weight loss is 80% dependent on what goes in your mouth. That's right, 80%! But, I am an avid fan of working out and I do so regularly. Working out stimulates your muscles, keeps your heart beating, reduces stress, and just has too many benefits to not do it.
Do you or someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page.
Have you heard of Whole 30? A friend of mine recently started this and it got me curious. I researched it and I love the concept! It if NOT a diet, it a way to teach yourself how to eat better. You basically eliminate food known to cause many health and body issues for 30 days, assess the results, and decide what you feel like you need put back into your life on a moderate basis. This is definitely something I can get behind, live and support!
Foods Allowed with Whole 30 This is always the kicker, right? When it comes to changing the way we eat, the first thing we want to know other than "how long" is what we are allowed to eat. The 3 biggest contributors to overall health and body issues are: Sugar, Dairy, and Grain. Sugar is a no brainer, but the latter 2 probably raise some eyebrows. Simply put, as our bodies age, our ability to properly intake and digest dairy and grain falters. The result can be anything from bloating, constipation, to acne and joint pain. With Whole 30, you get to enjoy REAL food until you are satisfied.
Get the full Whole 30 list here
Do you or someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page.
Foods Not Allowed with Whole 30
This way of eating is really the perfect blend! If you are a carb craver, you an still eat potatoes. If you have a sweet tooth, you can still enjoy fruit, even dried fruit (read the labels). I am so excited to try this, want to join me?
Learn more about Whole 30 by clicking here.  Heart disease is the biggest killer worldwide. Having high cholesterol (especially LDL particles) is linked to an increased risk of heart disease. Having low HDL (the “good”) cholesterol and high triglycerides is also linked to increased risk. Fortunately, what you eat can have a powerful effect on your cholesterol and other risk factors. Here are 13 foods that can lower cholesterol and improve other risk factors for heart disease. 1. Legumes Legumes, also known as pulses, are a group of plant foods that includes beans, peas and lentils. Legumes contain lots of fiber, minerals and good amounts of protein. Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease. 2. Avocados Avocados are an exceptionally nutrient-dense fruit. They’re a rich source of monounsaturated fats and fiber — two nutrients that help lower LDL and raise healthy HDL cholesterol. Do you or does 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. 3. Nuts, Especially Almonds and Walnuts Nuts are another exceptionally nutrient-dense food. They’re very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat that’s linked to heart health. Nuts also contain protein. They’re particularly rich in L-arginine, an amino acid that helps make nitric oxide. This, in turn, helps regulate blood pressure. Nuts contain phytosterols too. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in the intestines. Calcium, magnesium and potassium are also found in nuts. These minerals are linked to reduced blood pressure and lower risk of heart disease. 4. Fatty Fish Fatty fish, such as salmon, mackerel and trout, are excellent sources of long-chain omega-3 fatty acids. Omega-3s are linked to improved heart health via increasing HDL cholesterol and lowering inflammation and stroke risk. Note that the healthiest ways to eat fish are baked, broiled, grilled or raw. Fried fish may actually increase the risk of heart disease and stroke. Do you or does 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. 5. Whole Grains, Especially Oats and Barley Whole grains have all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains. While all whole grains may promote heart health, two grains are particularly worth noting:
6. Fruits and Berries Fruit is an excellent addition to a heart-healthy diet for several reasons. Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels. It does this by encouraging the body to get rid of cholesterol and inhibiting the formation of cholesterol by the liver. One kind of soluble fiber called pectin has been shown to lower cholesterol by up to 10%. It’s found in fruits including apples, grapes, citrus fruits and strawberries. Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects. Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase HDL cholesterol and lower LDL cholesterol. Do you or does 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. 7. Dark Chocolate and Cocoa Cocoa is the main ingredient in dark chocolate. It may seem too good to be true, but research does back up the claims that dark chocolate and cocoa can lower LDL cholesterol. One study found promising results after it had healthy adults drink a cocoa beverage twice a day for a month. The cocoa drinkers saw a reduction in LDL cholesterol of 0.17 mmol/l (equivalent to 6.5 mg/dl). Their blood pressure also decreased and HDL cholesterol increased. Cocoa and dark chocolate also seem to be able to protect the LDL cholesterol in your blood from oxidation, which is a key step in the pathway towards heart disease. However, keep in mind that chocolate is often high in added sugar, which negatively affects heart health. Therefore, you should use cocoa directly or choose dark chocolate with a cocoa content of 75–85% or higher. 8. Vegetables Vegetables are an important part of a heart-healthy diet. They’re rich in fiber and antioxidants and low in calories, which is helpful for maintaining a healthy weight. Some vegetables are particularly high in pectin, the same cholesterol-lowering soluble fiber found in apples and oranges. Pectin-rich vegetables also include okra, eggplants, carrots and potatoes. Vegetables also deliver a range of plant compounds. These plant compounds are linked to health benefits including protection against heart disease. Do you or does 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. 9. Tea Tea contains many plant compounds that are linked to improved heart health. While green tea gets a lot of attention, black tea and white tea have similar properties and health effects. These are two of the primary compounds in tea that deliver benefits:
10. Dark Leafy Greens While all vegetables are good for your heart, dark leafy greens are particularly helpful. Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease. Carotenoids act as antioxidants to get rid of harmful free radicals that can lead to atherosclerosis, which is the hardening of the arteries. Dark leafy greens may also help lower cholesterol levels by binding to bile acids and making the body excrete more cholesterol. Take Home Message High cholesterol levels are a major risk factor for heart disease. Thankfully, you can lower this risk by including certain foods in your diet. The 10 foods in this article all have research-based benefits that will help you keep your cholesterol low and your heart healthy. Take it a step further and add some exercise into your daily lifestyle. This can be as simple as walking for an hour or as intense as a boot camp class. You have to choose what is right for you. Do you or does 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. |
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