Problems:
Low Fat Foods: When dietary fat is removed, the remaining sugars and carbohydrates spike blood sugar and accelerate weight gain. (Harvard University, Clin Nutr, 2019. 91(6)
High Sugar Beverages: Sodium benzoate found in many sugar laden drinks impairs memory and reduces glutathione levels in the brain. (Neuropharmacology. 2018;137:24–32.)
Limited Exercise: Less than 20 minutes of exercise each day reduces neural plasticity, neuronal density and synaptic connectivity. (National Library of Medicine, Psychol. Sci. 14, 125–130.)
Solutions:
Easy Ways to Incorporate Healthy Fats
Morning: Add fat burning MCT oil (2 tsp) to coffee, tea, water or smoothie. Swap simple carbs for satiating fats- cereals and breads for eggs and avoacado- balances blood sugar and curbs cravings
Afternoon: Snack on dark chocolate, nuts and seeds, hard cheeses, olives
Evening: When cooking, swap out inflammatory oils such as corn, canola and cottonseed for avocado, olive and coconut oils. When happy hour hits, enjoy healthy fats such as nuts or cheese to balance blood sugar spike from the alcohol.
Shift Away from Sugary Beverages
Life is not all or nothing. We can absolutely enjoy the things that bring us joy, even a cold soda with a juicy cheeseburger! The goal is to just make small shifts that add up to big results. Just by starting slow to cut out the extra sugar in our nutritional regime, our body’s will start to naturally lower inflammation and improve our immunity/energy.
Try making your own version of a soda pop. I really enjoy mixing club soda, mint, smashed raspberries and a little bit of honey. I’ve also found the product Olipop is a great alternative to soda without the toxic chemicals and sugar.
Add in Short Workouts
I am excited to share a new workout series that is designed for all levels of fitness, requires no equipment and can be accomplished from anywhere-
Core Conditioning
https://drive.google.com/file/d/1aIYQwzsp87a0mrenH0_VRmATllWx5DyI/view?usp=drivesdk
Booty Burner
https://drive.google.com/file/d/1skdMXXH9tgoDvMPRtSIhv9LC4u0X8BjC/view?usp=drivesdk
Leg Strength and Mobility
https://drive.google.com/file/d/1zkTX53nSGwOchq5NghY-f7Z_FuF0Uv8F/view?usp=drivesdk
Quick Exercise Tip for Any Routine
Alternate between high intensity and low intensity workouts throughout the week to speed results, allow the body to recover efficiently and build lean muscle- https://drive.google.com/file/d/1VtOT9CpWyhEsDJKlNNd16j3cUmbccL6n/view?usp=drivesdk