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.

Who doesn't love bread?  It's soft, lightly sweetened fluffiness wrapping around your tongue and has you wanting more!  Dramatic, maybe, but we love bread.   Unfortunately, the feelings aren't mutual (bread doesn't love us).  I am always on the search for a great bread replacement recipe.  I tried the first one yesterday and I am in LOVE with it!!  The first one is meant to replace an English Muffin, but works great as a sandwich bun.  

I have also included a loaf bread recipe and a great replacement when you need that "crunch"!

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

1. Probiotics help us digest our food—and get the most out of it.  The food your body cannot digest is mostly likely converted to fat.
2. Probiotics help control bad bacteria by promoting good bacteria growth to take up space in our gut. Bad bacteria have a harder time growing in our guts when good bacteria are there.
3. Probiotics make valuable nutrients, including vitamins.
4. Probiotics help our immune system. The gut is where a large part of our immune system resides. A healthy gut can be a healthy immune system.

So many times when people are trying to lose weight, breakfast is the first meal that is given up.  You don't need to give you ANY meal, but the food that compiles the meal is another story.  And, breakfast REALLY is the most important meal of the day.  A good breakfast sets your body on the right trajectory for the rest of the day - increasing metabolism, energy, focus, alertness, and the benefits go on.  Besides, who can really focus on the important stuff when laden with hunger pangs?  

Sometimes it just comes down to time and that is why breakfast is either left out or something like a doughnut.    With a wee bit of planning, like a trip to the grocery this weekend, owning a blender of some sort, and the desire to do something about not having a decent breakfast, you can erase the days of no or crappy breakfast.  Below is a link that just may be exactly what you are looking for - 3 smoothie recipes that not only are nutritious, but they taste good and even help with weight loss!!

​​If you are serious about getting your needed vitamins and minerals, then you have already heard about NutraBurst and it's fantastic benefits.  I live by this vitamin.  But now.... gen 2 has arrived!  NutraBurst +!  It is an enhanced formula to the company’s already most loved product. Nutra Burst Plus contains 72 minerals, 19 amino acids, 22 phytonutrients from fruits and vegetables and multi-fibers. This citrus flavored multivitamin also contains a powerful ingredient called Coenzyme Q10. CoQ10 is in every cell in the body and your cells use it to produce energy. ​

What's a zoodle?  It is the latest and greatest way to enjoy some of your favorite carb rich pasta (or other) dishes without the carbs!  A zoodle is a zucchini noodle.  How do you make a zoodle?  I would suggest investing in a spiralizer.  You can find generally find these for $20 or so online or at a local store.  Is trimming your waist line worth $20?  I think so! There is a bit more time prep that goes into making a zoodle recipes, simply because you need to spiralize the zucchini, but your body and waistline will thank you.  Below are 5 great recipes that you can bust out the spiralizer for and enjoy to your hearts desire!!!

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.​  ​

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.​  ​

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.​  ​

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.​  ​

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.​  ​

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.

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. 

• Meat/protein
• Vegetables - yes, this includes potatoes!
  
• Fruit
• Iaso Detox Tea

Get the full Whole 30 list here

Foods Not Allowed with Whole 30

• Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  
• Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
• Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
• Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
• Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
• Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
• Do not try to re-create baked goods,  junk foods, or treats* with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Whole30 ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.

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.

Halloween is the highlight of the year for many kids and adults - FREE CANDY!

But it can also be a frustrating time for parents who want themselves and kids to eat healthy foods and make sweets a limited part of a balanced and nutritious diet.

On the one hand, you want to let kids indulge and enjoy but on the other, you don't want to undermine all the work you do the rest of the year maintaining a balanced diet and a healthy lifestyle.  Check out some advice that KidsHealth got from other parents facing this same problem.

KidsHealth asked parents to share how they handle Halloween. Most mom and dads — 82% — set limits using a variety of strategies to keep kids from going overboard on the Halloween treats.

Many parents said that after letting kids indulge in some treats right after trick-or-treating, they limit their kids to a certain number of pieces each day or put the candy stash out of reach and out of sight. Then kids have to ask for it — that is, if they remember that it's there!
​
One parent tried to limit the amount of sweets while also making sure that it was served up alongside something healthy. "They are allowed to select three items per day from the bag stored in the refrigerator, and they must have a glass of milk or water for each treat. After a week, they usually lose interest in the candy — maybe just coming from the fridge it doesn't taste as good or is harder to chew with the item being cold. Or by the time it comes to room temperature, they've gotten full!"

​Of parents who try to limit treats, most said that they successfully kept their kids from overindulging. Those who said that their efforts failed cited a variety of reasons — from kids finding parents' secret hiding places to kids creating secret hiding places of their own. Other parents said that a big obstacle was having different caregivers for kids, from grandparents to babysitters, with different rules for the candy.

Just 15% of parents said that they offered trick-or-treaters healthy non-candy alternatives, ranging from bags of pretzels to small toys like yo-yos and temporary tattoos. About 37% said that they offered toys and candy. Nearly half of all parents just gave out candy.

​Tips From Other Parents
Parents had a number of good tips to share about candy-limiting schemes that had worked in their houses, ranging from using the candy for craft projects to trades with their kids' dentists for small toys.

Here are some other tips from moms and dads:

"Feed them before they go out to discourage snacking while out."
"Tell them about the Halloween Pumpkin that will come by and leave a toy in place of the bag of candy."
"Toss out the most brightly colored candy!"
"Let kids know ahead of time the limits and reasons for those limits."
"Remind the kids that if they don't eat it all now, they'll have more for later. Encourage sharing the candy with friends. Not only does it thin out the candy supply, it enforces sharing."

​More Tips and Tactics

• Before kids go trick-or-treating, try to serve a healthy meal so they're not hungry when the candy starts coming in.
• Kids who generally eat just a couple of pieces and save the rest might be trusted to decide how much to eat. But if your child tends to overdo it, consider setting limits.

Be a role model by eating Halloween candy in moderation yourself. To help avoid temptation, buy your candy at the last minute and get rid of any leftovers.
Encourage your kids to be mindful of the amount of candy and snacks eaten, and to stop before they feel full or sick.

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.

Halloween is right around the corner and now is the time we are thinking about costumes and parties.  Knowing that soon we will be indulging in Thanksgiving and Christmas feasts, why not go healthy for the Halloween party?  

Below are some fun and healthy recipes that are sure to be crowd pleasers - whether you are hosting or joining!

​BLOODY CUPS FOR HALLOWEEN (VEGAN & GLUTEN-FREE)
Serves: 8

INGREDIENTS

• 1 cup frozen raspberries
• 1 tablespoon rice syrup
• 1 cup + ¾ cup (150g + 100g) vegan baking chocolate (or chocolate chips)
  

INSTRUCTIONS

1. Heat the frozen raspberries in a small pot on medium-high heat until soft, mash the raspberries until there are no large chunks anymore & add the rice syrup. Give it a mix and set aside to cool.
2. In a double boiler, melt 1 cup of the chocolate. Meanwhile place 8 muffin liners in a muffin pan.
3. Place about 1½ teaspoon of melted chocolate in the muffin liners and tilt them, so the chocolate spreads to the sides. Repeat for all the muffin liners and place it into the fridge for a few minutes (until the chocolate hardens).
4. Melt ¾ cup of vegan chocolate in the double boiler. Meanwhile add about a teaspoon of the raspberry filling into the chocolate coated muffin liners (place it in the middle). Once the chocolate has melted, pour it over the raspberry filling. Tilt it a bit so the top is covered with the chocolate completely. Let it harden in the fridge for about 5 minutes.
5. Once the chocolate is hard, carefully remove the cupcake liners and enjoy.

HEALTHY CANDY APPLE WEDGES
SERVES: 2

INGREDIENTS

• ¼ cup (60 ml) lemon juice or apple cider vinegar
• 2 medium apples, washed (I used Granny Smith because I like their tart flavor)
• 3 oz (85 g) good-quality dark chocolate, chopped (see Note)
• 2 tablespoons toasted walnuts, chopped

INSTRUCTIONS

1. Add the lemon juice or vinegar to a medium bowl and fill the bowl ⅔ full with cold water; set aside for now.
2. Core and quarter the apples; cut each quarter into 2 wedges so you end up with 8 wedges from each apple. Transfer the apple wedges to the lemon juice/water mixture to soak while you melt the chocolate and prepare the walnuts.
3. Meanwhile, melt the chocolate in a double boiler or microwave until smooth. Finely chop the walnuts and place them in a small dish.
4. Line a baking tray with wax paper and have it ready to place the apple wedges on.
5. Drain the apple wedges, and pat them dry with paper towels. Working with 1 apple wedge at a time, dip it in the chocolate (or drizzle the chocolate on top), and then sprinkle on some walnut. Place the wedge onto the prepared tray. Continue this way until all the apple wedges are coated.
6. Transfer the tray to the fridge so the chocolate can harden; serve.
7. I like to serve these within a couple hours of making them to help keep the apples from oxidizing.

Notes
Chocolate: To keep this paleo and vegan, use dairy-free, stevia-sweetened dark chocolate.

HALLOWEEN MEX STUFFED PEPPERS 

INGREDIENTS
4 orange bell peppers your choice of color
2 cups cooked rice 
2 cups of slow cooker shredded taco chicken (recipe below)
1 cup shredded cheddar cheese
1 can black beans rinsed and drained

INSTRUCTIONS

1. Bring a large pot of water to boil.  While you are waiting for the water to boil, rinse peppers, slice off the tops and hollow out the insides, be sure to remove any seeds and the white part inside. If desired, use a small paring knife to cut out a jack-o-lantern face.
   
2. When water is boiling, put the peppers and tops in and allow to cook for about 5 minutes until peppers are tender.  
   
3. Remove from water and set aside to cool.  
   
4. Mix the cooked rice, shredded chicken, cheddar cheese, and black beans together in a large bowl.  
   
5. Fill each pepper with the chicken and rice mixture and top with cheese, if desired. Replace pepper top back on top. Bake at 350 for 30 minutes until cheese is melted and pepper is done to desired tenderness.  
   
6. 
   
7. Alternately, once peppers are stuffed, wrap in plastic wrap and refrigerate, when ready to cook, preheat oven to 350, remove plastic wrap and bake for 1 hour.
   

SLOW COOKER SHREDDED TACO CHICKEN
2 chicken breasts
1 teaspoon cumin
1 tsp garlic salt
1 tsp chili powder
1/2 tsp black pepper
1 can diced tomatoes with green chilies

Add chicken to the bottom of the slow cooker, sprinkle seasonings on top and then cover with diced tomatoes. Cook on low for 6-8 hours or high for 4-6 hours. Shred chicken and allow it to remain in sauce.