Here’s your “2020 Healthy Swaps Checklist”

Here’s your “2020 Healthy Swaps Checklist”

 Here is a good one for you today, especially if you love to bake! 

 

Did you try them yet? So good!

 

Anyway … today I have a quick healthy swaps checklist you can use to bump up the “clean” quotient of your recipes.

 

While you’re working towards your goals this year, I still wanted you to be able to enjoy some of your favorite recipes … but a healthier version of them may taste equally as great (and will be a lot better for you)!

 

It’s important to note that because baking involves some science, swapping your ingredients can throw off your results (especially in the texture department) if you don’t adjust some other ingredients.

 

Example: if you have a recipe that includes eggs and you sub them out, you might need to add a little more baking powder.

 

That’s why I recommend only making 1 swap at a time per recipe, to avoid any...

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How to Break down your Fears - This 3 step process changes everything!

The first week of 2020 is already over! How are you feeling? Have you been setting BIG Goals? Declared this decade to be YOURS?  Or are you feeling little overwhelmed with the pressure of the new year and all the things that you "should" or "shouldn't do"? 

Big goals give you butterflies in your stomach because they take you outside of your comfort zone.

 I have an AMAZING exercise for you today to set those butterflies free. It’s something that can take your life to an entirely new level.

 

(Plus, you can do this whenever you find yourself struggling to make a big decision or when you notice something is holding you back.)

 

It all has to do with breaking down your FEARS.

 

Fear is sneaky. It might feel like dread … laziness … or you might even write it off as procrastination.

 

No matter what you call it, it’s holding you back.

 

The good news is that you CAN break out of the cycle, and I’m going to show you a...

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This simple upgrade helps you burn body fat

 

This is a super simple upgrade that will lay a solid foundation for your nutrition all day long.

 

And…. it’s especially important if you’re going food shopping or will be heading to a holiday party later that day.

 

This mini-upgrade will:

 

  1. Keep you feeling full until lunchtime,
  2. Shift your body from fat-storing to fat-burning mode,
  3. Can be mixed with other foods in tasty recipes, and
  4. Make your body healthier!

 

Sounds pretty amazing, especially for a nutrient that doesn’t get the respect it deserves.

 

It’s FIBER!

 

It’s kind of weird to think that a nutrient that moves through our system basically untouched can make such a difference … but it does!

 

And when your diet is a little “off” (as it tends to be during the holidays), being consistent with your fiber intake can be a huge gift for your digestive tract.

 

Your gut – aka your digestive system – is filled with...

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Can you “catch” stress from people around you?

If you’ve ever felt like you’ve caught a bad mood from someone, it probably wasn’t your imagination.

 

A couple weeks ago I came across a study that looked into this, and I was fascinated because it’s something I’ve personally experienced (and chances are you have, too).

 

Have you ever been in the middle of a great day, and then you run into someone who is totally stressed out, angry or worried? And then before you know it, you’re knocked out of your good mood and are suddenly feeling stressed and agitated, too?

 

Scientists recently found that the brain changes associated with stress are actually contagious and can “infect” others. After the stressor is removed, females are better able to reverse those brain changes, while males have a tougher time with it.

 

This particular study (which was published in the medical journal Nature Neuroscience) was done on mice so obviously more investigation needs to be done on...

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Here’s why you’re always hungry

I came across some interesting numbers the other day that I had to share with you. If you’re feeling tired, you are NOT alone!

 

Did you know that we’re getting less sleep than ever? Almost 60 years ago, a survey of more than 1 million people found that most people got 8 to 9 hours of sleep every night.

 

By 2000, that number dropped to about 7 hours a night. And now almost 20 years later, sleep experts say we’re sleeping even less – with many of us only 5 to 6 hours a night!

 

Woah! That’s a big drop in a short period of time.

 

I guess it’s not surprising that energy drinks are so popular, right? But “powering through” on too little sleep is not a good idea for the long-term health of your body.

 

The fact is, you don’t have to wait to feel the impact of too little sleep on your hormones. You might be feeling it today!

 

There are two major hormone “pathways” that take a big hit when...

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Why do we struggle to get a proper sleep

I’ve got a question for you. 

 

Do you know how much sleep you actually get at night?

 

A while ago, a few of my friends started using activity trackers to monitor their sleep, and the results were pretty shocking (even to them!).

 

I remember one person had a vague idea she was tossing and turning all night, but she was stunned to learn she woke up 17 times every night, on average!  Another friend quickly topped that, with 24 times. After a while, it almost became a competition or joke between them, but it’s really not that funny.

 

Your sleep has a deep impact on every aspect of your life: it helps keep your body strong and healthy, your mind focused, and your mindset positive!

You can get a head start on learning the truth about your sleep patterns now. When it comes to getting healthier, happier, and stronger… the more info you have, the better off you are. All that data gives you something to work from!

 

It’s not...

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Sometimes is the opposite of what you want to do....especially during menopause

 

I have a story for you today about my overworked wifi router. (Spoiler: this story really isn’t about my router. :) )

 

A couple of weeks ago my router was giving me major problems – among other things, some of my devices kept dropping their wifi connections.

 

It was as if they WANTED to connect, but they just couldn’t.

 

I’d see the wifi icon pop on and I’d start working, but then my laptop would suddenly starting buffering and it would fall back off – honestly it was driving me a little crazy.

 

(Don’t you just hate watching that buffering icon rotate around and around?!)

 

Anyway, on the one device that magically did connect, I searched online for a way to fix the problem. Nothing I did seemed to make a difference.

 

I got so fed up that I shut everything down. EVERYTHING. Even my router.

 

Then I worked out (best stress reliever ever!) and a little later, I turned everything back on.

 

...

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How junk food tricks you into eating too much

 

I read a study the other day that I just had to share with you, because it personally made me even morecommitted to eating a diet based on real, whole foods.

 

It’s all about how ultra-processed foods make us want to eat more.

 

Here are the basics of what they found: people who eat a diet of “ultra-processed” food take in more calories and gain more weight than people who eat less-processed food – even when they are given meals containing the same calories and macronutrients (fat, protein, and carbs).

 

The study was conducted by the National Institutes for Health and published in the journal Cell Metabolism.

 

Scientists had 10 men and 10 women check into a clinic for a month, and fed them a controlled diet. For two weeks they were given meals consisting of ultra-processed foods, and then for another two weeks they ate a diet of minimally processed foods. They could eat as much of their meals as they wanted.

 

As an example,...

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Try this journaling technique to boost your fitness during menopause

When was the last time you sat down and really thought about how you’re feeling when it comes to your health and wellness – the actions you’re taking, where you’re headed and what your big (and small!) goals are?

I’ve got a tip for you today that I personally find to be helpful, especially when it comes to healthy eating! 

It’s an idea I borrowed from the field of education: it’s called reflective journaling, and while it’s meant to help students track what they’re learning (and how they feel about it!), it can be an awesome tool to track your fitness and wellness. 

Basically, it’s like a food/workout log – except you record your ideas, thoughts, feelings, wins, and challenges as you create healthy new habits and try new things. 

Journaling can be especially helpful when it comes to sticking with new habits, because writing things down can give you some clues as to why some habits “stick”...

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Swap your Star Bucks to this chocolate Peanut Butter smoothie to boost your energy to beat menopause fatigue

I’ve got a recipe for you today that’s perfect for days you want a little boost of energy to tackle a project or a workout – or you just want a healthy snack that tastes like an indulgent treat! 

This one doesn’t disappoint!

It features coffeechocolate… and PEANUT BUTTER! (Plus it also contains plenty of fiber, healthy fats, potassium, and antioxidants.)

It’s a smoothie that’s actually good for you. Note: because it contains caffeine, you’ll want to have this earlier in the day vs. later.

If you are ever tempted by the blended concoctions at coffeehouses (which are loaded with empty calories that make your blood sugar spike and then crash) this is a must-try. 

 I’ve experimented with making this two different ways – one is faster – and have had taste-testers try them both, and we’re mixed when it comes to the winner.

So, I leave it to you whether you pre-soak the chia seeds. I like...

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