Suppress your Appetite with these foods

Suppress Appetite with Food

I don’t know about you but I have been on diets, I have starved myself, I have been anorexic, don’t tell me that weight is not an emotional disease, major mind games. If you are like me the minute you would think diet you started craving the very junk you were trying to avoid. Appetite vs. Emotional Hunger Games is the biggest challenge I think a person faces on a health and fitness journey. I am not a therapist or really feel I should talk to you about the emotional – mental part of dieting, I have been there but it is a scary place and a slippery slop, and you will need more help than what I have knowledge of. What I can do is talk about what I have learned about suppressing your appetite by the foods you consume.

Oatmeal is a food that is high in fiber and low in glycemic index which will keep your sugar levels from spiking and will keep you full longer.

Almonds are rich in antioxidants, magnesium and Vit. E. Just don’t overeat, watch for portion control.

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Coffee is one you probably wouldn’t think of, but studies show that coffee boost metabolism. As long as you are not using a ton of sugar and creamer in your coffee that is. Black is the healthiest way to drink your coffee, coffee beans have antioxidant properties.

Apples are better than other fruits because they have soluble fiber. That is fiber that will help regulate blood sugar, and sustain energy. Add some cinnamon and oatmeal for an amazing suppressing breakfast.

Avocados are a form of healthy fats which means it takes our bodies longer to digest. Also they are a great source for soluble fiber, which slows down digestion.

Legumes (beans, peas, lentils, chickpeas) are all a great source of protein that are high in soluble fiber and slow the digestion of our stomachs.

Cottage Cheese is a great source of protein and it mostly casein. This type of protein is healthy and many trainers suggest eating due to it being lower in fat and good protein.

Lean Meat (chicken, fish) are high in protein and help you feel fuller b/c they take longer to chew which provides us psychological assumption of eating more.

Greens (salad, spinach, kale, celery, cucumbers, broccoli, peppers) all help to slow the release of glucose. These are a great sources of fiber, just make sure you do not add a ton of calories with a high fat salad dressing or fat free dressing, which is full of sugar. Go for the Vinegar dressings or have it put on the side so you can see how much you are using.

Flaxseed is high in fiber and one of the best plant sources of omega-3. The seeds need to be ground for our bodies to digest the nutrients, the shell can’t be digested.

Spices (Capsaicin), the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study suggested that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller.

Shakeology has all three qualities in one simple dose.  Dense Nutrition, Protein, and Fiber all compacted with many other Super Foods to make on great meal, while suppressing the appetite and kicking cravings to the curb.

3 Things to remember when wanting to eat appetite suppressing foods:
Density
Lean Protein
Fiber

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To have Refined Carbohydrates or Not to Have???

Refined Carbs to have or not to have???

There are basically two types of Carbohydrates, un refined (complex) or refined (simple). The simple explanation is that refined carbs are those that get processed and altered with artificial chemicals and sugars, and therefore the nutrients are stripped, meaning either reduced or completely eliminated. Un Refined Carbs are those that are full of fiber, proteins, fats, they are left in their natural state, and beneficial to the body.

good food (4)

Refined carbs include sugary sweetened beverages, fruit juices, pastries, white bread, white pasta, cereals, cakes, sweets period, biscuits, white rice and others. Numerous studies show that refined carbohydrate consumption is associated with health problems like obesity, heart disease, and diabetes. With artificial sweeteners this type of carb is addictive and full of empty calories. What do you mean empty, Meaning that refined carbs have little to no nutritional value and are known to be detrimental to the health of your body. They tend to cause major spikes in blood sugar levels, which leads to a crash that can trigger hunger and cravings for more high carb foods, hence the addiction. Which is where we get the “blood sugar roller coaster” that many people are familiar with.
Un Refined Carbohydrates are the ones you want to eat to have production of energy, these also help by maintaining blood sugar levels, so there is no spiking or crashing. This type of Carb also helps by slowing absorption meaning it helps to control your appetite. For this kind of carb you should be eating brown rice, beans, oatmeal, wheat, vegetables, lean meat, barley, lentils, whole grain products.

veggies

So if you are like me and crave those carbs, make sure you are making healthy smart choices that will be beneficial to your body. Ask yourself why you are craving this type of food? Is it b/c you have been bingeing lately on junk and your system is trying to tell you there is an addiction forming or are you running low on fuel and need a boost of some good protein, oatmeal or veggies. What ever the reason just be smart and take it one day at a time. 😀


Temper Tantrum Techniques for the Busy and Stressed Parent

Temper Tantrum Techniques

IMG_20141120_094334

As we are so excited to become parents and share our lives with these little bodies, we also have to learn with some difficult situations. When newborn I have had it both ways, one cried and screamed over everything, and being a baby she could not tell me what was wrong. Lesson Learned about colic and Airways (adenoids and tonsils). Or you can have the perfect little one who sleeps through the night early and is content just watching and observing. I have 3, and the first one was a picky eater from his first breath of life, we had what they called sundowning (he cried the same time of day, daily, in the evening). All and all I learned something new with all of them and I still am. Temper Tantrums are very intense and can be long and drawn out. Many of the experts I have read all comment on how keeping your cool works to defuse the situation.

When tempers flare as a person it can be hard to control your own temper, but as a parent it is vital that you learn to set a good example. Experts all agree that to handle a temper tantrum Time Out is a good tool to use. Removing the child from the stressful situation give them time to think about how they acted and what happen. We, as parents, may also need to take a time out. When your voice gets raised and you feel that anger boil it is best to say I am really upset right now and need a time out myself. Go into another room and take a break, this too will also help diffuse the situation and allow your child to see a good example of how to behave.

Another common tip was to take a breath, step back out of the situation and breathe! Teaching your child to recognize those situations and their own emotions can stop the tantrum before it starts. Talk to them about feelings, what they mean and how it is ok to react when they are mad, sad, scared, etc. As for a parent taking a breath allows us to get our ducks in a row, and calms our fight or flight response. Instead of getting upset and yelling, we can take a breath and decide the best action for the situation.

In teaching your child how to pick up on their emotion you have to teach them how to talk about what they are feeling too. For a little one that can be hard, hard to calm down, and hard to find the right words to make us understand what they are feeling and what they want. One thing I have found that works wonders with my 3 year old is to say “I know you are mad at mommy, I know you did not want to share that toy, but when we go visit them at their home, she shares her toys with you, so when they are here, we share with her.” (for example) I can see his face change as in ok, mom understands. For us parents, when used on occasion, using words can really change the moment. “OK guys Mommy is very upset, I need a moment.” This allows us to validate how we are feeling and gives us a brief break. (again the time out thing).

If you are having trouble understanding your child and have no idea what is going on, try letting them draw it out. Let them tell the story on paper with crayons and they can have a moment, distracts from the situation, and gives them an outlet for their frustration. You on the other hand may want to listen to loud music, go for a run, or even blog about what you have been dealing with. Get creative for both you and your child in how to express your feeling and what is going on in your lives.

Finally my favorite tip I have come across for dealing with temper tantrums is to change the mood. Instead of increasing the tense mood by you getting upset b/c you don’t like they way they are acting or understand why they are throwing a tantrum, change it. Continuing on that path will only exacerbate the situation, instead lighten the mood. I like to go “OH NO, Mommys tickle bugs are coming out, OH NO, here they come.” Distraction, Laughter, is truly the best medicine. When you hear your child laugh, it immediately changes your mood and it lightens your heart. For your child to laugh, they are no longer stuck on what was going on but are focusing on the fun of the moment.

I hope these tips help you out and as always please share and check out my Re-New You Health page on Facebook promoting Health, Happiness, Faith, Family, and Fitness.

Amanda Tiberghien FB

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SHAKEOLOGY, Is It Worth Your Money, What is Your Health Worth

SHAKEOLOGY, IS IT WORTH THE MONEY

Is Shakeology worth the price, What is it all about? I am sure you are asking yourself that very question and I did too. How is it different then all the other crap out there today, will this be another thing I try and feel I wasted my money. Well we are going to go over some aspects of that today, including my personal story, and you can make your own decision if it is worth it to YOU.

I thought I would share some on my health journey. I have always been into watching my weight, obsessed, even though I still had trouble keeping weight off, especially after having children. I know when I got married I was running and eating pretty well and I weighed 145. Well after having our first child I weighed 185, yep I gained 40 lbs. Even after having Layne I stayed around 180 and it depressed me. I began to run again and even with running 3 miles I was not losing much weight. I thought I was eating healthy, but still no luck, I was stuck (said the big dump truck, Laynes favorite book). Well I ran my butt off, & I used the elliptical and still wasn’t making progress, when I went back to the gym. I finally started making progress when I found out I was pregnant with Abby. I tried exercising with her, but in the beginning it was risky and later I had gestational diabetes. So I went back to the elliptical and taking my sugar levels every 2 hours, that was an experience. The dietician worked with me and had me gaining 6 lbs in one week, but needless to say Abby was born healthy and that made me happy. She was a very needy baby so exercise went to the back burner for a while. I got back into running and then got pregnant with Clay, I ran all through that pregnancy and even with doing so, I still could not drop below 165. Talk about discouraging and aggravating.
I began to believe that was just me, my body would never change or get to where I liked it. I tried not so healthy diet pills, counting calories, and was very frustrated with it all when I started coming across Insanity Commercials. Every time I saw it I thought I would love to do that, I could do that…. So I did….
During those workouts is when I was introduced to Shakeology. At first I thought about it but something kept pulling at me. So I began to research more about Shakeology. After a long battle with myself about money and if I should spend that much on myself I finally did and I have never looked back. If I could go to McDonalds and get a Sweet Tea and a Large Fry and spend $5, then I could spend $4 for a healthy, filling meal for myself.
Well I have been a fitness coach and drinking Shakeology daily now for a year and I have never felt better, healthier, happier and a live. I can keep up with my children, enjoy the day and still get my house work and workout in. My IBS has not bothered me since I have been on shakeology and I have quit taking handfuls of pills daily just trying to get in some of the necessary vitamins we need for our bodies. Instead I take one Scoop of Shakeology and I get the best, healthiest meal of the day, that will allow my body to run in optimal health. So to me, it is well worth it.

$4 per day, maybe not a bad Shakeology Price. But is it Worth it?
After reading my above story, you might still be wondering if Shakeology is worth it. After helping so many other people, I have found many people who agree Shakeology is worth it. I also find other people who think Shakeology is to grainy or not worth their time or money.
So, I have two lists of how to know if Shakeology will be worth it to you or not. If you are more of a person who wants the high-level details, I’d also recommend checking back for my Shakeology Ingredients post as well.

Reasons Why Shakeology Can be Worth it to You:
• You are serious about giving your body the best nutrition you can for optimal health, muscle growth, repair, digestion, absorption, etc.
• You want to lose weight and are serious about modifying your overall diet (I can help with a free guide with your Shakeology order)
• You are exercising and are trying to find good nutritional supplementation
• You lack regularity and need help with digestion through proper blends of probiotics
• You don’t have the best diet and are looking to ensure you get a one-stop shop vitamin supplementation
• You are a busy on the go person who does not like to try and find meals at a Fast Food Restaurant
• You are looking for an all natural meal replacement that promotes energy and health

Reasons the Shakeology Price can be a Waste of your Money
• Someone tried to sell you on the glory of this shake. It’s not a wonder-drug, so I apologize if someone steered you wrong. It is a tool, not a quick fix.
• You plan on eating unhealthy the rest of your life, expecting this one shake to make a huge difference. Be your Miracle Pill (that does not exist).
• You plan on drinking the shake without exercise and expect to lose tons of weight. (Go For a Walk)
• You spend over $400 per month on high quality nutritional supplements and don’t need the superfood blend or probiotics and prebiotic blends.
• You have given up and do not trust anymore, not even a money back guarantee (Yes the bag can be empty and you can get your money back)
How Can You Get the Best Shakeology Price?
While the list price is $129.95 plus shipping of around $10-14 depending on your state, there are some discount options.
• Save on Shipping: You can get a discount on the shipping costs when you order on auto-ship (home direct). If you see the value in Shakeology, this will be a no brainer. Every month Shakeology will automatically bill and ship to you, and you will continuously save on shipping costs with this discount. $2 Shipping and you will never run out and have to wait for the mail.
• 25% Discount Option: There is a way to save 25% if you are drinking Shakeology for the long-term. The option is to become a Beachbody Discount Coach. https://teambeachbody.com/signup/-/signup/coach?referringRepId=401795
• There is a slight cost for becoming a Beachbody Coach ($39.95 to start and $15.95 per month); however, even with the cost figured in, you’ll still be saving off of list price. If you are military we can get those fees waived or you can purchase a challenge pack and the 39.95 fee is also waived.
If you see the value in the Shakeology, like I did in my shared story above, click the link now and try for yourself. After you order, I’ll share some tips that I use to maximize the use of Shakeology for my exercise and weight loss.
http://www.shakeology.com/AmandaT34 (Order Shakeology here)
https://teambeachbody.com/signup/-/signup/free?referringRepId=401795 (Free Beachbody Membership Account to see recipes, trainer tips and advice)

Why Move your Workout Outdoors

With Spring well on its way have you considered taking your workout to outside? We all know that you should be getting in your daily dose of fitness to enhance your mood, confidence, appearance, energy level and etc. Have you thought about the benefits of taking your workout outdoors? Fresh green grass, birds chirping and flying around, squirrels running by, beautiful blooming flowers, OH and the Fresh Air. Plants create Oxygen and we need oxygen and plenty of it when we are panting and channeling our inner track star. The Sun is another refreshing benefit to being outside. So many people actually suffer from Depression due to lack of sunlight in our lives. The sun can brighten your day and your mood. Vitamin D given to us from the sun light is a natural source of vitamins. Did you know that Vitamin D actually has been linked with optimizing hormones that assists in weight management? Also, sun light promotes faster healing and less pain. A study, I can’t remember where, said that 20 minutes of outdoor exercise was equalivent to a cup of coffee. On top of having Fresh Oxygen, New Sounds and Smells, you also experience New Sights. While being outside you will see all the beautiful landscapes, blooming trees, other people working to better their lives. That alone should be enough to drive you to keep going but if not then think of how greenery makes you feel, the warmth of the sun, I love getting in a workout outdoors. Being outside feeling the wind blow, either helping me up the hill or making me push myself just a little harder, what a great feeling either way. Fellow Health Enthusiast walking by with a smile on their face, I get to be deep in thought with myself and focus on things I normally wouldn’t have the time to do. So the next time you don’t want to do a workout, look outside, is the sun shining, if so then grab your shoes and head out that door. Walk, Run, Jog, Go

Get your Family involved, go for a Bike ride or heck just grab your labtop or phone and go do Beachbody on Demand, with a Club Membership you choose a program and get to work living a happy healthier life.

21 Day Fix Extreme Details

21 Day Fix Extreme Details

21 Day Fix is such a great program that many clients prefer to start their journey here.  You get your workout DVD’s, Nutrition Guides, Containers, Bonus DVD, Support Group and Beachbody Website Access, (depending on which deal you decide on).  With the program you get a mix of workouts for Cardio, Strength Training, Abs, Plus learning how and what you should be consuming, no counting calories or measuring foods, and still much more.  People have had such great results with the 21 Day Fix that Beachbody teamed up with Autumn Calabrese, the Celebrity trainer for this program, again for the 21 Day Fix Extreme.  The Extreme Version is a little more intense than the 21 Day Fix.  In this aspect I would recommend that you start with the first version and then up your challenge to the 21 Day Fix Extreme.  Anyone can start with the 21 Day Fix, there are such paths to take that can vary to your fitness levels.  If you are a beginner there is a modifier and Autumn goes over what to do if you feel you need more to eat.  For those looking for a challenge this also is a great workout to change things up and still push your limits.  Below I will be posting the links to the programs just so you can find them a little easier for purchase to start or continue your journey with Beachbody.

21 day result

21 Day Fix Extreme Base Pack without Containers

21 Day Fix Extreme Base Kit with Containers-USA

21 Day Fix Extreme Challenge Pack for Customer-USA

21 Day Fix and 21 Day Fix Extreme Combo-USA

21 Day Fix Extreme Ultimate Kit

21 Day Fix Kickstart Challenge Pack

21 Day Fix Extreme Combo Pack

Check Out Beachbody Website and have me as your FREE Coach

 




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EXTREME FITNESS. SIMPLE EATING. SERIOUS RESULTS.

Popular liquid bases to use in your Smoothies

When making smoothies the liquid is one thing that is often overlooked, however  the liquid used for the base of your smoothie is as important as any other part.  Depending on the Liquid used will change the consistency and the nutrients of the Smoothie.  Sticking with just one liquid base gives your body the same nutrients over and over, which can be good, but why waste the opportunity to receive a variety of nutrients that can work in harmony with the lifestyle that you live? Wonder what Liquids you should be using for the base of your Smoothie, well here are the most popular choices.
Water
Many confuse fatigue with lack of hydration. When you are properly hydrated you have more energy, not to mention how it flushes out the nasty toxins in your body. Water is essential for your body, and it’s simply good for you. Use water in your smoothies when you are looking for an easy, cheap, and simple base for your smoothie.

 

water heart

Coconut Water
If you are looking for an all-natural sports drink, then this is your pick says the sports world! Coconut water is filled with electrolytes and more potassium than 4 bananas, which are two nutrients your body craves when expending lots of energy (workouts). Low in calories, naturally fat, and cholesterol free, meaning that this is the liquid-base you want when working out. Coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.  Use it anytime to jumpstart your action-packed day.

 

Coconut Milk
Coconut Milk is derived from the flesh of the coconut, which produces a sweet and quenching liquid, but it is not the liquid inside the coconut that is Coconut Water. Though it is high in protein, fiber, and other micronutrients, it is also high in calories and fat. One cup of coconut milk can provide about 552 calories, which means that coconut milk is high in calories and also fat, so it should be consumed in small amounts.   Coconut milk may help to relax the nerves and the muscles, control blood sugar level, lower blood pressure and reduce joint inflammation.   Although Coconuts have healthy fats, limit your intake of foods that contain coconut oil if you suffer from high cholesterol or are at risk of cardiovascular disease.  Another words use sparingly or you could see weight gain and possible high cholesterol.

 

Coconut Milk: Benefits, Side Effects, Nutrition and Facts
Almond Milk
Almond milk has been used as substitutes from dairy milk for years.  Almond milk made from almonds, is low in fat, but high in energy, proteins, lipids and fiber.  Almond Milk is good for your kidney health, heart, muscles, skin, and the immune system.  If possible, find an unsweetened kind of almond milk to avoided added sugar.
Fresh-Squeezed Juice

When Juicing you are getting the fiber in the purest form of nutrients straight from the vegetable and fruit.  Many fresh squeezed juices offer beneficial antioxidants and helpful enzymes. They offer a variety of vitamins and taste good, too. One things to remember is their high sugar content. When using fresh squeezed fruit, be sure to use plenty of raw leafy greens and low glycemic (sugar) fruits (berries, peaches, apples) to balance out the sugar content. You can also add water to your juice base for example:  1 cup fresh squeezed orange juice (helps lower cholesterol and boosts heart health) and 1 cup water.

 

juicing
Rice Milk

The least likely of all the milk products to trigger allergies, it’s a good option for those who can’t drink soy, nut, or cow’s milk.  Though it is lacking in protein, it is fortified with calcium and low in cholesterol, which makes it a slightly healthier option than cow’s milk.  We can always make up for the lacking protein through various superfoods and leafy greens. It is naturally sweetened, fructose free, and goes great with your daily smoothie.

Green Tea
Green tea is a fighter against four of the biggest health issues in the western world: cancer, heart disease, weight, and diabetes. Green tea’s processing avoids the fermentation process which allows it to stay all natural antioxidants and poly phenols.  Poly Phenols are an antioxidant, known to rejuvenate skin cells, helps the lining of your blood vessels, lowers bad cholesterol,  is known for slowing alzheimers and parkinsons, helps with aging and those nice wrinkles we all get, and more. Amazing Right! Another thing to point out is that there is caffeine in green tea, so if you are sensitive to caffeine then one cup should be your limit.  Many use Green Tea as a means to transition away from Coffee in the mornings.

 

Green teax

 

 

 

Ways to Tackle the Stress in your Life

STRESS, stress is part of life and we all have it, wanted or not…. Some feed from stress and can operate at a higher level when in stress situations. And the rest of us just want to eat stress away, which does nothing but cause us more stress later. What life all boils down to is how you handle stress/life. You can train your body/mind to deal with stress in a practical manner, but it is not going to be easy but rather a test of how committed you are to living an easier going life.
First you need to train your mind and body how to relax and take stress a little at a time. I know you have heard “Don’t Sweat The Small Stuff” I actually have the book, but reading it and applying it in your life is two different things. Stress is a part of life so we might as well figure out our way to dealing or handling it. What works for me may not work for you, but here are a few tips I would give you.
Surround yourself with family and friends, people who truly know you, you secrets and deep fears. Surround yourself with positive people, caring, loving people, this atmosphere is contagious and can settle your stress down. At the moment a situation can feel so Overwhelming or seem Important, but after a cool down period with a good friend or chat with a family member the whole situation, your thought process will change. Avoid Alcohol though that will only intensify your attitude and can make it all worse once you are at a state of sobriety.
One of my favorite ways to release some stress is to WORKOUT, yep get in a sweaty, hard workout. Fitness is a good way to relieve some stress, exercise helps you to release happy hormones. Go for a walk, jog, play basketball with some friends or like I do put in Shaun T dvd and push play. Insanity, T25 and Insanity Max 30 are my go to workouts when I am stressing, I then feel so much better after and can calmly address the issue that is stressing me.
Emotional Eating is another way people deal with stress, and if I let myself I am one of them. However this is not a healthy way to deal with stress. Once you are done gorging on chocolate or your favorite treat, then you are just mad at yourself b/c of all that crap you just shoved into your body. This way of relieving stress is self-destructive and Does Not Work…. So when you are HANGRY!!! Don’t rush to McDonalds or to the Chocolate Bin go for something healthy and give your body the nutrients it needs to deal with the stress. During stress your immune system can become weakened, so I go for my Shakeology. Why, well it is healthy, benefits my body, mind, immune system, and fitness soul.
Stress is constant, taking care of my family, dinner, diapers, business, family fueds, on and on. Yes I would get stressed daily and I try to do plenty to take care of myself (workout, eat right, family time) but one thing I do wrong is SLEEP. Rest is so important to our bodies, muscles, brain. So take the time to get in atleast 6-8 hours of sleep a night, rest, recover and do yourself some good. So tomorrow you can deal with the stress that comes your way. Listen to your body and take care of yourself, this body is the only one you get.
Stress is Life but you don’t have to Live you Life all Stressed Out. “Be grateful for all the obstacles in your life. They have strenghtened you as you continue with your journey.” I hope this has helped someone and I wish you all well. God Bless

stressed daily and I try to do plenty to take care of myself (workout, eat right, family time) but one thing I do wrong is SLEEP. Rest is so important to our bodies, muscles, brain. So take the time to get in atleast 6-8 hours of sleep a night, rest, recover and do yourself some good. So tomorrow you can deal with the stress that comes your way. Listen to your body and take care of yourself, this body is the only one you get.
Stress is Life but you don’t have to Live you Life all Stressed Out. “Be grateful for all the obstacles in your life. They have strenghtened you as you continue with your journey.” I hope this has helped someone and I wish you all well. God Bless

Calorie and Exercise Mood Enhancers or Destroyers

Ever notice how your mood changes drastically day-to-day when you are watching your calories or limiting you foods. I am one of those people who want to eat Pizza like the rest of the family, but then comes the guilt and regret. Unfortunately I am one who just has to avoid these instances b/c if I start eating what I have deemed as “Not supposed to,” then I tend to way over eat. All of this boils down to my mood and then how I will be snappier with the rest of the family. My husband will bring home ice cream for the kids and that won’t bother me, but put cookie dough in the fridge and that is torture. I will think of it 50 times a day and have to fight myself on whether I am going to cave or hold strong.
So I used to think if you just ate less and exercised hard and long then you would be on the right track and lose weight. To me that was being healthy and doing what was necessary to lose the weight and get the body I wanted. Well that is not true, and I was so wrong. It is known that when you are “hangry” (hungry and angry) this can be due to lack of calories. Your brain chemistry affects your mood, which is affected by you not eating. A recent study in Biological Psychiatry noted that when you’re hungry, levels of the brain chemical serotonin — a neurotransmitter that regulates mood as well as appetite and sleep — fluctuate and make it difficult to control your anger. Turns out, being famished goes hand in hand with being frazzled. When researchers at the University of California, San Francisco, put women on a 1,200-calorie-a-day diet, they found that test subjects produced more of the stress hormone cortisol and reported higher levels of perceived stress. (fitness mag) Calorie intake depends on each individual’s body chemistry and activity levels. Make sure you know the amount of calories you should be having daily to be healthy and remember that exercise is good for you and your mood but not to over do it.
I used to go to the gym and workout for 3 hours at a time, leaving tired and accomplished but than later feeling like I needed to do it all over again. Your muscles need time to re-coop, to re build so you can become stronger and leaner. If you do intense workouts pushing too hard and lasting for a long time, then you are doing your body more damage then good. . “A workout that is too rigorous or lasts longer than 60 minutes can dramatically decrease blood sugar, which can affect mood and the ability to think clearly for days,” says Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University in Montgomery, Alabama.
Another diet I used to do was limiting or cutting out any and all Carbs. Not necessarily the best way to go if you are trying to better your mood and be sane. My body would have withdrawals/cravings of nothing but sugar and grains. In fitness magazine I read that “people who followed low carb diets had higher scores on “anger hostility, depression, bewilderment” scales then those who followed low-fat diets.” Honestly right now I am going through a sugar hangover, I binge on sugar/carbs all weekend for a birthday and now that is all my body is craving, and I do not have the will and energy to get through my workouts like I was before the sugar high. Sugar is addicting, it stimulates areas in the brain linked to pleasure and addiction. So my journey to health, takes a new turn and I am back to avoiding situations where I may cave to sugar.
So what I have found is to feel good, be positive and get results you have to do the research and what works for you. I need to avoid foods that I seem to have less will power over, meaning let family and friends know that for Christmas it would be best not to make candies this year, or to have them removed from my house. Tell my husband to not be bringing home sugar snacks that I have a hard time with, the kids do not need them anyway. To figure out my correct calorie level depending on what workout I am doing at the moment. For instance if I am doing Insanity I will need more calories than if I am doing 21 day fix program. Finally you need to have a balance and variety of foods that you provide your body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I love my workouts and without them my family would not like my mood, and I would be stressed constantly.  I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless
you body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless

Baking Soda Uses, You will be Surprised

Baking Soda is not only great for cleaning, cooking and for in the refrigerator, but so much more.  Sodium bicarbonate, known as Baking Soda is used as a Medical Treatment, whitening, itching and on and on.  As I was doing some research I came across some info that just shocked me and has me reconsidering that little white powder, maybe it is a Magical Mixture.  Baking Soda is not new to us, the Egyptians used it and it dates back to the 1700’s and maybe further.  I found Baking Soda can be used for all of these occurrences.

*A DIY body scrub. Yep you can use this to clean your body and also clean your pores.  Here is a recipe I found, fill a container with 2/3 coconut oil, 1/3 baking soda, and tea tree oil and scrub over your body in your bathtub or shower. The coconut oil is a natural moisturizer; the tea tree is a refreshing cleaner; and the coarseness of the baking soda will leave your skin smooth and silky.

*Alkalize your body.  The most common dosage is this, 2-3 Tsp per gallon of water.  Yep drink 2 tsp a day and you can  keep disease at bay.  Todays diets produce much more acidity within the body, which compromises immunity and causes a variety of health symptoms. Baking soda is an alkaline compound that reduces acidity in the body.

*One or two teaspoons of baking soda in an eight ounce glass of water twice daily is a common recommendation for people wanting to increase the alkalinity of their body. Of course, dietary changes are helpful too.  (Livestrong)

*Baking Soda  on bug bites to reduce the itching.  Mix baking soda and water into a paste and apply topically to the bite to remove the itch. This works for taking the ouch and itch out of bee/wasp/hornet stings, spider bites, etc.
*Baking soda will help clean and brighten many things.  Washing your towels with hot water, a cup of vinegar, and two tablespoons of baking soda, will not only get rid of residue, but it will increase the absorbance in the towel as well as restore its color.
*When you over indulge in Alcohol, baking soda has been known to be a hangover cure.  1 Tsp in a glass of water before you go to bed is supposed to reduce the chance of having a hangover.

*How about a relaxing foot bath. 1/4 cup of Baking Soda in some Hot Water and your feet will be revitalized and ready to go.

*Showing signs of a Cold or the Flu, well Baking Soda can help.  Take 1/2 Tsp six times a day on the first day of onset of a cold.  The next day you reduce to 5 times daily and so on.

*Of course we know you can use Baking Soda to brush your teeth, for whitening of teeth, and plaque busting.

*Our bodies actually produce Sodium Bicarbonate, in the pancreas.  So if we are not producing enough then we may be on our way to health issues.  Want to Detox try, 1 cup apple cider vinegar,  combined with hot hot bath water, and 1/2 cup baking soda will DETOX your body while having a relaxing bath.  Baking Soda reduces your lactic acid in your system and plain and simple it detox your system.

*Have Acid Reflex with no help from prescriptions.  Well you may want to alter your diet, no high fat, high preservatives, high cholesterol foods.  Try using Baking Soda, relief is known to happen within 60 seconds.  Baking soda readily dissolves in water and is absorbed quickly in the intestines. Known to be helpful for acid reflex, indigestion or an upset stomach.

*Cancer Treatment with baking soda, yes seriously, certain doctors are using it when chemo and other treatments have failed, the baking soda alternative is working.  Take a look at “Rich man poor mans cancer treatment,” a book all about baking soda and cancer.  Dr. Tullio Simoncini’s treatment is primarily used for cancer of the digestive tract, including cancers of the throat, colon, intestines, rectal area, and other cancers in between.  Baking soda has also been used for skin and external cancers.  Curious here is his link.  http://www.curenaturalicancro.com

I have read enough that I will adding Baking Soda into my daily regimen.  I drink my Shakeology daily which help alkalize the body as well, but wow, I am just amazed at all the research being done on Baking Soda.

Well I hope you found this article interesting and useful.  Please follow my blog if you like family, health, and fitness.

Thank you and God Bless…