Smoothie of the week: Turmeric Ginger Protein Smoothie

A Healing Boost in Every Sip

Looking for a delicious way to boost your energy, support your immune system, and fuel your day? Say hello to your new go-to smoothie—our Turmeric Ginger Protein Smoothie! 💛

This vibrant, anti-inflammatory powerhouse is more than just tasty—it’s loaded with healing ingredients designed to support your body from the inside out. Whether you're on a wellness journey, recovering from inflammation, or just trying to simplify your healthy eating habits, this smoothie checks all the boxes.

Tumeric Ginger Spice Smoothie

🌿 What’s Inside and Why It’s Powerful:

1 scoop plant-based or whey protein powder
✅ Helps build and repair muscle
✅ Keeps you full and supports metabolism

1 tbsp chia seeds
✅ High in omega-3 fatty acids
✅ Great for digestion and blood sugar balance

½ cup frozen mango
✅ Packed with antioxidants and vitamin C
✅ Adds natural sweetness and creaminess

1 cup unsweetened almond milk
✅ Low in calories and sugar
✅ A dairy-free base rich in vitamin E

¼ tsp grated fresh ginger
✅ Fights inflammation and soothes digestion
✅ Supports immunity and circulation

½ tsp turmeric powder + a pinch of black pepper
✅ Turmeric contains curcumin, a powerful anti-inflammatory compound
✅ Black pepper boosts curcumin absorption for maximum benefits

🥤 Blend it all up and enjoy the glow from the inside out.

This smoothie is a perfect addition to your morning routine or post-workout recovery. It's also a small preview of the simple, nourishing meals you’ll find inside the Simplify Healthy Eating Meal Plan Membership.

🌟 Join the Movement: Simplify Healthy Eating

If you're tired of overthinking what to eat or struggling to stay consistent, the Simplify Healthy Eating Meal Plan Membership is here to help.
You'll get:

✅ Easy-to-follow, simple to prepare meal plans
✅ Grocery guides and recipes to save time
✅ Exclusive smoothie ideas just like this one
✅ Support to keep you on track

Let’s ditch the overwhelm. Let’s eat well, heal naturally, and live empowered—together.

👉 Join the Meal Plan Membership Today

Recipe of the Day: Mint Chocolate Protein Energy Bites🍫

If you're looking for a sweet treat that won’t derail your healthy eating goals, these Mint Chocolate Protein Energy Bites from Simplify Healthy Eating are exactly what your body (and taste buds) have been craving. Packed with wholesome ingredients and naturally sweetened, they offer the perfect balance of indulgence and nutrition—without the guilt.

Why You'll Love This Recipe:

These bites are more than just a tasty snack. Each ingredient plays a powerful role in supporting your health and energy levels, making this recipe an excellent option for post-workout fuel, a midday pick-me-up, or a healthy dessert.

🌱 Nutrient-Packed Ingredients:

• Rolled Oats: A fiber-rich whole grain that helps support digestion and provides long-lasting energy.

• Chocolate Protein Powder: A great way to boost your protein intake to help with muscle repair and satiety. Choose your preferred type—whey, pea, or plant-based.

• Unsweetened Cocoa Powder: Rich in antioxidants like flavonoids that support heart health and reduce inflammation.

• Sunflower Seed or Almond Butter: These healthy fats promote brain health and help you stay fuller longer.

• Unsweetened Almond Milk: A low-calorie alternative to dairy with added calcium and vitamin E.

• Shredded Coconut: Adds texture and healthy fats while enhancing flavor.

• Chia Seeds & Ground Flaxseed: Tiny but mighty! These superfoods are loaded with omega-3s, fiber, and plant-based protein.

• Mint Extract: Refreshing and naturally soothing to the digestive system.

• Monk Fruit Sweetener: A zero-calorie natural sweetener that won’t spike your blood sugar.

• Dark Chocolate Chips (70%+ cacao): The perfect indulgent touch loaded with antioxidants and mood-boosting compounds.

Mint Chocolate Protein Energy Bites

👩🏽‍🍳 How to Make It:

1. In a large bowl, mix together oats, protein powder, cocoa powder, shredded coconut, chia seeds, and flaxseed.

2. In a separate bowl, blend the nut butter, almond milk, mint extract, and sweetener.

3. Combine wet and dry mixtures. If it’s too dry, add more almond milk—one tablespoon at a time.

4. Fold in the dark chocolate chips.

5. Roll into 1-inch balls and place them on a parchment-lined baking sheet.

6. Refrigerate for at least 30 minutes.

7. Enjoy 2 bites per serving and store the rest in the fridge!

💪 Macro Breakdown (Per Serving of 2 Bites):

• Calories: 150–180 kcal

• Protein: 5–10g

• Carbs: 10–15g

• Fiber: 3–5g

• Fat: 7–10g

Macros are estimated and may vary based on ingredients used.

🍬 Sweet Tooth Satisfaction, Zero Regret

These Mint Chocolate Protein Energy Bites are proof that you can satisfy your cravings with clean, wholesome ingredients. Whether you're looking for a quick snack or a healthy way to enjoy chocolate, this recipe checks all the boxes.

✨ Eat well. Feel energized. Stay empowered.

Pin it, share it, and don’t forget to tag us when you make your own! #SimplifyHealthyEating

📍 SimplifyHealthyEating.com

8 Habits to Reduce Cravings and Balance Hormones

Simple shifts that make a big difference

Cravings. Mood swings. Fatigue. That “off” feeling you can’t quite explain. Many of us experience these symptoms daily, often thinking they’re just part of life. But the truth is, imbalanced hormones may be at the root of it all — and the good news? You have more control than you think.

Here are 8 empowering habits to help you reduce cravings, support hormonal harmony, and show up as your best self — body, mind, and spirit.

1. Start Your Day with a Protein-Rich Breakfast

Skip the sugary cereals and pastries. A breakfast rich in protein (like eggs, Greek yogurt, or a smoothie with plant-based protein) stabilizes blood sugar and keeps cravings at bay throughout the day.

2. Hydrate with Purpose

Dehydration often masquerades as hunger. Aim to drink half your body weight in ounces of water daily. Infuse it with lemon or mint for a refreshing twist that supports detox and digestion.

3. Embrace Healthy Fats

Don’t fear the fat — just choose the right kind! Avocados, nuts, seeds, and olive oil provide essential fatty acids your hormones need to function properly.

4. Reduce Processed Sugars and White Flour

Refined sugars spike your insulin, cause energy crashes, and wreak havoc on hormonal balance. Replace them with naturally sweet options like fruit, raw honey, or dates in moderation.

5. Get Consistent, Restorative Sleep

Hormonal repair happens while you sleep. Aim for 7–9 hours per night and create a relaxing evening routine to support deeper, more restorative rest.

6. Move Daily — Without Punishment

Movement boosts metabolism and helps regulate cortisol. Find joy in it: dance, walk, stretch, lift. This is about celebrating your body, not punishing it.

7. Manage Stress with Mindfulness

Chronic stress throws hormones out of whack, especially cortisol and insulin. Practice breathwork, meditation, or journaling daily to keep your nervous system calm and centered.

8. Track Your Emotional & Physical Triggers

Your body is always talking — the key is learning to listen. Journaling helps you identify what foods, thoughts, or habits throw you off balance. Over time, you’ll uncover patterns and find your unique rhythm.

Ready to Reinvent Your Routine?

If you’re ready to step into a new level of healing, clarity, and alignment, the New Beginnings Mindset Journal is your next best step. This journal is designed to help you:

• Track your food, mood, and habits

• Reflect with intention

• Reset your mindset daily

• Discover emotional triggers tied to cravings

• Reconnect with your purpose and power

This isn’t just a journal — it’s your personal guide to transformation from the inside out.

✨ You don’t have to figure it all out alone. Let this be your safe space to grow, heal, and begin again.

Grab your copy of the New Beginning Mindset Journal today and take the first step toward a more balanced, empowered you.

🥑 Healthy Fat is Your Friend: 6 Affordable Foods to Fuel Your Body

For years, fat got a bad rap. But let’s set the record straight: healthy fat is your friend—not your enemy. When you choose the right sources, fat becomes a powerful ally in your journey toward better energy, brain function, hormone balance, and even fat loss.

Today, we’re highlighting 6 low-cost, nutrient-rich sources of healthy fats that are easy to incorporate into your daily meals—even on a budget.

🫒 1. Olives

Olives are more than just a pizza topping—they’re full of monounsaturated fats that support heart health and reduce inflammation. Plus, they’re rich in antioxidants that protect your cells from damage. Add them to salads, snack boards, or eat them right out of the jar! (Not gonna lie…I prefer olive oil to the olive itself, but to each h/her own🤣)

🥜 2. Nut Butters

Almond, peanut, cashew—you name it. Natural nut butters provide healthy fats, protein, and fiber, keeping you full longer and helping stabilize your blood sugar. Just watch out for added sugars or oils in processed brands.

🌱 3. Chia Seeds

Don’t underestimate these tiny super seeds! Chia seeds are packed with omega-3 fatty acids, fiber, and protein. They help with digestion, energy, and inflammation. Stir them into smoothies, yogurt, or overnight oats.

🥑 4. Avocados (Fresh or Frozen)

Creamy, satisfying, and loaded with nutrients, avocados are a top source of heart-healthy monounsaturated fats. They’re also rich in potassium, which supports nerve and muscle function. Frozen avocado chunks are a great budget-friendly alternative when fresh ones are pricey.

🧆 5. Hummus

Made from chickpeas and tahini (sesame paste), hummus is a delicious, versatile spread that gives you healthy fats and plant-based protein. Use it as a dip, sandwich spread, or salad topper.

🌻 6. Sunflower Seeds

Sunflower seeds are not only affordable, they’re also a fantastic source of vitamin E, selenium, and healthy fats. Sprinkle them on salads, oatmeal, or eat them as a snack for a satisfying crunch.

🧠 Why You Need Healthy Fats

Healthy fats help your body:

• Absorb essential vitamins (A, D, E, and K)

• Support brain function and memory

• Keep your skin glowing and joints lubricated

• Balance hormones

• Stay satisfied after meals (goodbye, cravings!)

When you remove the fear around fat and focus on quality sources, you’ll notice your energy stabilize, your focus sharpen, and your cravings drop.

✨ Quick Tip:

Start small. Try adding 1-2 healthy fat sources per meal—like avocado in your smoothie, sunflower seeds on your salad, or hummus as a dip with raw veggies.

💬 Let’s Keep It Simple & Empowered

Inside the Simplify Healthy Eating Meal Plan Membership, you’ll learn exactly how to build balanced meals using foods like these—without the guesswork. You’ll get:

✅ Weekly meal plans
✅ Grocery lists
✅ Anti-inflammatory recipes
✅ Smoothies, snacks, and more

🌟 Join today and take the stress out of eating healthy!
Head to SIMPLIFYHEALTHYEATING.COM to secure your spot.

Because nourishing your body should be simple—and you deserve to feel empowered every single day.

🍌 Smoothie of the Week: Cinnamon Spice Protein Smoothie

Need a cozy, nourishing boost that satisfies your sweet tooth and fuels your body? This week's Smoothie of the Week is the Cinnamon Spice Protein Smoothie—a delicious blend of anti-inflammatory goodness, plant-based protein, and natural sweetness.

Whether you're kickstarting your morning or looking for a post-workout refuel, this smoothie is packed with powerhouse ingredients that support your wellness goals. Let’s take a closer look at what makes this blend so beneficial for your body.

Cinnamon Spice Smoothie Recipe

🥤 What’s in the Cinnamon Spice Protein Smoothie?

✅ 1 Cup Unsweetened Almond Milk

Low in calories and high in vitamin E, almond milk is a fantastic dairy-free alternative that supports skin health and contains healthy fats that may help reduce inflammation.

✅ 1 Scoop Vanilla Protein Powder

Protein helps rebuild muscle, keeps you full longer, and supports a strong metabolism. Choose a clean, high-quality vanilla protein powder—plant-based or whey depending on your dietary needs.

✅ ½ Small Frozen Banana

Bananas add natural sweetness and are rich in potassium, which helps regulate blood pressure and muscle function. The fiber also supports digestive health.

✅ ½ Tsp Cinnamon

This warm spice isn’t just delicious—it’s anti-inflammatory, helps regulate blood sugar levels, and may even support heart health.

✅ ½ Tsp Vanilla Extract

Pure vanilla isn’t just for flavor. It contains small amounts of antioxidants and adds a comforting aroma and taste that ties the whole smoothie together.

✅ ½ Tbsp Chia Seeds

Chia seeds are nutrient-dense superfoods, loaded with omega-3 fatty acids, fiber, and protein. They support heart health, digestion, and energy levels.

🌿 Why This Smoothie Works

This smoothie delivers a powerful combo of healthy fats, fiber, protein, and antioxidants. The cinnamon and chia seeds help fight inflammation while the banana and protein powder keep your energy stable and cravings at bay. It’s creamy, comforting, and incredibly satisfying—all while helping you stay on track with your healthy eating goals.

💡 Pro Tip:

For extra creaminess and more anti-inflammatory punch, blend it with a few ice cubes and top with a sprinkle of ground flaxseed or a pinch of nutmeg!

🙌 Ready to Simplify Healthy Eating?

If you’re loving this smoothie recipe, imagine having 30+ days of simple, delicious meals planned out for you—plus grocery lists, bonus recipes, and all the support you need to stay consistent.

🎯 Join the Simplify Healthy Eating Meal Plan Membership and get:

• Fresh smoothie recipes like this one each week

• Easy, done-for-you grocery guides

• Nourishing meals that fit your busy lifestyle

• Access to exclusive resources and wellness tips

👉 Tap into a healthier, simpler way of eating at SIMPLIFYHEALTHYEATING.COM

Because you deserve to eat well, heal naturally, and live empowered.

Wellness Wednesday: 6 Key Factors That Can Impact Your Metabolism

Let’s talk metabolism.

It’s not just a buzzword for weight loss—it’s the engine that powers every cell in your body. From how quickly you burn calories to how much energy you have throughout the day, your metabolism plays a major role in how you feel and function.

But did you know several key factors influence how your metabolism works? Understanding them can help you make empowered, sustainable changes that support your body, energy, and long-term wellness goals.

Here’s your Wellness Wednesday breakdown of the 6 key metabolism influencers—and how to work with them, not against them:

1. Age

As we grow older, especially around age 60, our metabolism naturally begins to slow. That doesn’t mean you’re doomed—it just means your body needs a little extra support.
Tip: Prioritize strength training and nutrient-dense foods to give your metabolism a healthy boost.

2. Muscle Mass

Muscle burns more calories than fat, even at rest. The more lean muscle you have, the higher your resting metabolic rate.
Tip: Incorporate resistance training (even bodyweight exercises!) at least 2–3 times per week to maintain and build muscle.

3. Genetics

Some people are simply born with a faster (or slower) metabolism due to genetics. While you can’t change your DNA, you can optimize your habits.
Tip: Focus on lifestyle factors you can control—movement, stress management, sleep, and quality nutrition.

4. Hormones

Hormonal imbalances—like those involving thyroid, cortisol, or insulin—can throw your metabolism off track. This is especially important during menopause, post-partum, or after major life stress.
Tip: Listen to your body. If something feels off, talk to your healthcare provider and get your levels checked.

5. Activity Level

It’s no secret: the more you move, the more calories you burn. But beyond calorie burn, activity also boosts circulation, regulates blood sugar, and supports overall energy.
Tip: Find joyful ways to move—whether it’s dancing, walking, swimming, or yoga. Make movement a lifestyle, not a chore.

6. Nutrition

Food is fuel—and how you fuel your body matters. A balanced, whole-foods-based diet supports metabolic health and keeps things running efficiently.
Tip: Focus on protein, fiber, healthy fats, and colorful veggies. Skip the crash diets and nourish your body for longevity.

Final Words of Empowerment:

Metabolism isn’t fixed. It’s influenced by daily choices, lifestyle patterns, and grace-filled self-awareness. At The Relentlessly Empowered, we believe in taking sustainable steps toward wellness—because true health isn’t just about what you eat or how you move, but how you honor your body through every season of life.

So this Wellness Wednesday, I encourage you to: 💪 Keep moving
🥗 Eat with intention
🧠 Stay curious
🌱 And above all—stay empowered.

Because yes… #MetabolismMatters and so do you. 💖

5 Journal Prompts for Making Lasting Lifestyle Changes

If you’ve ever felt stuck in a cycle of start-and-stop goals, you’re not alone. Lasting lifestyle changes don’t happen overnight—they begin with mindset shifts, intentional reflection, and grace-filled self-awareness.

That’s where journaling comes in. It’s not just about documenting your day. It’s about creating a sacred space where transformation starts from the inside out. When you give yourself the time to pause, reflect, and refocus, you start building a life aligned with your true purpose and wellness goals.

Here are 5 powerful journal prompts to guide your journey toward lasting change:

1. What does a healthy, fulfilled version of me look and feel like?

Close your eyes and envision your highest self—the version of you walking in alignment with your values, full of energy, joy, and confidence. Describe that vision in detail.
This prompt sets the tone for your transformation. It becomes your why, your internal motivation when things feel hard.

2. What habits or mindsets are holding me back?

We can’t change what we won’t confront. Identify the patterns, thoughts, or limiting beliefs that have kept you from thriving. Be honest—but be kind to yourself. This prompt helps you become aware of the roadblocks you can begin to release.

3. What is one small step I can take today toward the life I want?

Change doesn’t require an overhaul. It starts with one intentional action. Whether it’s drinking more water, going for a walk, or praying before you begin your day, write down one step you can take today to move forward.

4. How can I show myself grace while pursuing growth?

This journey is not about perfection—it's about progress. Reflect on how you can extend compassion to yourself when you stumble. This prompt reminds you to treat yourself with the same love you so freely give to others.

5. What would I say to the version of me that’s afraid to begin again?

We all have fears—especially when starting over. Write a love letter to yourself that affirms your courage, your resilience, and your right to new beginnings. This prompt is a heart-to-heart moment that reignites your inner fire.

Final Thoughts:

At The Relentlessly Empowered, we believe transformation is spiritual, mental, and physical. These journal prompts are more than reflection—they are an invitation to co-create your future with intention and faith.

So grab your journal, light a candle, and create space to listen to your soul. You have everything you need to make lasting lifestyle changes—and it starts with a single word on the page.

You’ve got this. Let’s grow—relentlessly.

🥗 Recipe of the Day: Spicy Shrimp & Edamame Poke-Style Bowl

Welcome to today’s Recipe of the Day where we keep things simple, flavorful, and full of nourishment! If you're craving something light, refreshing, and packed with nutrients, this Spicy Shrimp & Edamame Poke-Style Bowl is calling your name. Not only is it easy to prepare, but it’s also a powerhouse of health-boosting ingredients that your body will thank you for. Let’s break it down...

Spicy Shrimp & Edamame Poke-Style Bowl

🍤 What’s in the Bowl?

This recipe serves 4 and is loaded with goodness from top to bottom:

• Brown rice: A whole grain loaded with fiber to support digestion and balance blood sugar.

• Cooked shrimp: Low in calories and high in lean protein, shrimp is also rich in selenium, iodine, and B12.

• Edamame: A complete plant protein and a great source of folate, iron, and fiber.

• Cucumber & shredded carrot: Provide hydration, crunch, and a rich mix of antioxidants like beta-carotene and vitamin K.

• Avocado: Full of healthy fats (monounsaturated), potassium, and fiber to keep you fuller longer.

• Green onions: Add a punch of flavor while supporting immune health and detoxification.

• Ginger & garlic: Natural anti-inflammatory and antimicrobial agents—plus, they taste amazing!

🥣 The Power of the Dressing

The homemade dressing features ingredients like:

• Sunflower seeds: A great source of vitamin E, selenium, and healthy fats.

• Lemon juice: A liver-loving detoxifier rich in vitamin C.

• Dijon mustard & capers: Add zest and tang, but also contain polyphenols with antioxidant properties.

• Vegan Worcestershire sauce: A flavor booster with a plant-based twist.

💪 Nutritional Breakdown (per serving)

• Calories: 400–450 kcal

• Protein: 25–30g

• Carbs: 35–40g

• Fiber: 8–10g

• Fat: 18–22g

Perfectly balanced to fuel your body, stabilize energy, and keep your metabolism humming all day long.

🧠 Why You'll Love It

✅ Quick to prep
✅ Meal-prep friendly
✅ Anti-inflammatory
✅ High-protein
✅ Gut-friendly

Whether you’re healing, leveling up your fitness, or simply eating with intention, this dish delivers nutrition without sacrificing flavor.

🍽️ Want More Recipes Like This?

Get access to 30+ days of nourishing meals, done-for-you grocery lists, recipes, and time-saving hacks with the Simplify Healthy Eating Monthly Meal Plan!

You’ll never have to wonder “what’s for dinner?” again.

💥 Each month includes:

• Weekly themed recipes to keep things fun

• Balanced meals designed for fat loss and energy

• Easy-to-follow grocery guides

• BONUS: Snack ideas + hydration tracker

🎁 Try your first month now and take the stress out of healthy eating →
👉🏽 Join the Monthly Meal Plan

👩🏾‍🍳 Try It & Tag Us!

Make this bowl and tag us on Instagram @michelle11Leslie so we can cheer you on! 💬 Let us know how you liked it and which recipe you want to see next.

Until then—keep it simple, keep it delicious, and keep fueling that empowered life. 💪🏽✨

Mindset is Everything: If You Wanna Grow, You Gotta Glow Up Mentally First

Let’s keep it a buck — most of the battles we fight? They start in our mind.

You can have the best meal plan, the dopest gym fit, and all the self-help books stacked on your nightstand. But if your mindset ain’t right? You’ll stay stuck, spinning your wheels, wondering why nothing changes.

Fixed Mindset vs. Growth Mindset: What’s the Vibe?

A fixed mindset says:

• “I’m just not good at this.”

• “That’s just how I am.”

• “I always mess up.”

But a growth mindset flips the script:

• “I’m learning.”

• “I can get better.”

• “This is hard, but I’m not quitting.”

That switch right there? It’s powerful. It’s what separates the ones who talk about changing their life from the ones who actually do it.

Why Mindset Matters When You're Leveling Up

Progress ain’t linear. Life be throwing curveballs. Some days you're killin’ it, other days you're barely makin' it out the bed. But if your mind is built on growth — if you believe that every L is a lesson, not the end — you become unstoppable.

🧠 Want to lose weight? You need a mindset that says, “I can break these habits and create new ones.”
💪🏽 Want to bounce back from heartbreak, divorce, or a health scare? You need a mindset that says, “This ain’t where my story ends.”
🔥 Want to chase your dreams and stop settling? You need a mindset that says, “I deserve more — and I’m gonna go get it.”

Growth Mindset is a Daily Decision

You don’t just “get” a growth mindset and call it a day. It’s something you gotta choose every single day. Through affirmations. Through self-talk. Through action, even when you’re scared or tired or unsure.

Here’s a lil exercise for you:
Next time you catch yourself saying something negative, pause. Ask yourself:

“Would I talk to my best friend like that?”

If not, check it. Flip it. Grow through it.

Real Talk, Real Results

You already survived 100% of your worst days. You’re still here. That alone proves you got the strength. Now it’s time to believe in the evolution of you. Your mindset is the foundation. Build it strong. Build it relentless.

How important are vitamins in our daily diet?

A vitamin is an organic compound which is essential to help your body grow and remain healthy. What this means, in simple terms, is that a vitamin is a natural chemical. Of the essential vitamins, there are thirteen major ones, the lack of any one of them can mean you are deficient in a certain vitamin.

Vitamins come in two distinct types, those soluble in fats and those soluble in water. Of the major vitamins, A, D, E and K are the ones soluble in fats and Vitamins B and C Are water soluble. The water-soluble vitamins are not stored by the body and so these need to be topped up regularly.

On the whole, if you have a normal well-balanced diet this should provide your body with the vitamins it needs, but if your diet is not fully balanced (and let’s face it, most of us are coming up short) then you may need to supplement the vitamins you receive in your diet. This shows that vitamin supplements can be useful. The following indicators may determine whether you need help with your vitamin intake:

• Vitamin B12 is found in meats so this is something vegetarians need to look out for. 

• Vitamin B and C can be lacking in: 

• elderly people, 

• overworked people, 

• people under pressure, 

• people on diets, 

• heavy smokers,

• heavy drinkers, and 

• people suffering from stress.

• Vitamin D can be lacking in people working on night shifts as your body produces vitamin D during sunlight hours. 

The usual way to get vitamins into your body is orally. Some vitamins can be taken by injection such as vitamin B12, but it is important that this is only carried out by a fully qualified medical practitioner. By taking vitamins orally they have to pass through your digestive system and the strong acids in your stomach can destroy much of the usefulness of the vitamins, so you have to ensure you take the recommended dose, not more or less, but the recommended dose.

I hope I haven’t tainted your views on vitamins, but you must remember that even though you may have a healthy and well-balanced diet, the natural processes of your body can destroy some of the value of the vitamins you absorb. If you want to help preserve their effectiveness, then eating fresh foods with the freshest ingredients will help you better absorb vitamins.

Vitamin supplements can be used to help boost any vitamin deficiencies you may have, and extra vitamins are most easily obtained, (and used), in tablet form. Vitamin tablets can either be multivitamins or single vitamin types. The decision as to what you take is up to you, unless of course you have been advised to take a vitamin supplement by your doctor. Vitamin C is often taken in the winter and the time leading up to it. This has been shown to help keep the common cold at bay.

You should only take vitamins to help supplement a well-balanced diet and do not go overboard, so take vitamin supplements in moderation. Take only as much as you need and no more. Remember vitamins are supplements and they are not designed to replace a well-balanced diet. Be sensible and use vitamin supplements carefully.

Beware of the dangers of using laxatives for weight loss

One popular weight loss supplement available in the market today is slimming tea. Stores all over sell slimming tea, dieter's tea and others but all of them are actually the same. They may appear to be effective, but what is not seen may actually harm you.

One of the effects of drinking dieter's tea is frequent bowel movement. This gives people the feeling of body cleansing. These people may get toxins out of their body, but it isn't exactly the only thing that slimming tea actually does to the body. Slimming tea contains herbs which are natural laxatives. These include aloe, senna, rhubarb root, cascara, buckthorn and castor oil. These are products which are derived from plants and have been used since ancient times because of their potency in treating constipation and inducing bowel movement.

Cascara, castor oil and senna are substances which are recognized as laxatives available over the counter and are also regulated as drugs. Scientific studies show that diarrhea induced by laxatives does not absorb significant amounts of calories taken in the body. The reason for this is that laxatives do not act on the small intestines where most of the calories are absorbed. Instead, they work on the large intestines. If taken in large amounts for prolonged periods, it can affect fat absorption of the body. This may lead to greasy diarrhea and loss of weight. 

Abuse of laxatives is common practice among people who suffer from bulimia and anorexia nervosa. While weight loss can be guaranteed by overdosing on laxatives, it may also cause permanent damage to the gastrointestinal tract and the weakening and softening of the bones, a condition known as osteomalacia. Drinkers of slimming teas may buy the product because they are less expensive, and taste better than other laxatives sold in the market. Other people, such as those with eating disorders like bulimia and anorexia nervosa drink slimming tea because they work fast and produce watery stool and have a loose consistency.

Women may even be more susceptible to the effects of slimming teas. Although they may not be known to interfere directly with the woman's menstrual cycle and fertility, they should proceed with caution if drinking them causes them to rapidly shed off weight. Pregnant women should never take laxatives of any kind. Wise and responsible herbalists also discourage the use of senna and other herbal products with laxative properties for pregnant women as well as women who are trying to conceive.  

The labeling of slimming teas in the market today can also be misleading. For instance, they commonly refer to the laxative qualities as 'natural bowel cleansing properties' ' and not specifically use the word "laxative". Some even use the term "low-calorie" on their labeling. These products, in fact, contain essentially no calories or nutrients whatsoever, unless they are sweetened.

Adverse effects of misusing laxatives in the form of slimming tea generally occur when taken in more than or longer than recommended. These include nausea, stomach cramps, vomiting, diarrhea, fainting, rectal bleeding, electrolyte disorder and dehydration as well as injury and worse, death. It was also reported that excess use of stimulant laxatives causes severe constipation and pain for long periods (as much as for decades) due to the colon losing its function. It eventually led to surgery removing the colon altogether.

For an eating plan that not only keeps you regular but also helps you lose weight in a safe and healthy way, click here.

4 natural arthritis remedies to reduce inflammation

Arthritis, whether it is osteoarthritis, rheumatoid arthritis, or gout, have common symptoms of inflammation of one or more joints. This is accompanied by pain, swelling and sometimes joint deformity. Traditionally, with herbal medicine, anti-inflammatory herbs such as black cohosh, feverfew, yucca and wild yam were recommended. And a naturopath might prescribe vitamins like vitamin A, the B complex, vitamin C, and vitamin E. Plus a host of minerals like chelated zinc, chelated calcium and magnesium, copper salicylate, selenium and bromelain. And supplements like evening primrose and fish oils, glucosamine, and superoxide dismutase, which is found in good quality dehydrated (but not juiced) green barley powder.

But scientists have found some very effective anti-inflammatory agents in our own kitchen. Some of them, like ginger, can be bought as a supplement. Due to ginger's strong taste, this might be a preferable way of taking it to get the quantities you need for a significant anti-inflammatory effect. But others, like olive oil, can easily be integrated into the daily diet. Cinnamon is not commonly used as a supplement here, but in India it has a rich traditional use and may be available as part of an Ayurvedic diet.

Ginger

One of the active constituents in ginger is a phenolic compound known as gingerols. These have been found to have a strong anti-inflammatory effect. In a study reported in the Osteoarthritis and Cartilage Journal, the participants who took the ginger compound had significantly less pain during movement than those who took the placebo. This study followed 29 people over 12 months, and also found that swelling in the knees was also reduced. However, if you are taking blood thinning medication like warfarin, you may need to be careful about the amount of ginger you take, as ginger can thin the blood also. (Australian Healthy Food)

Cinnamon

This delicious spice has a number of health benefits. Specific to inflammation and arthritis, cinnamon can help inhibit the release of inflammatory fatty acids. (Australian Healthy Food)

Yellow and Orange Fruits and Vegetables

Some of the carotenoids in yellow and orange fruit and vegetables help reduce inflammation. Carotenoids are what gives these vegetables and fruit their color. (Australian Healthy Food)

Olive Oil

Extra virgin olive oil acts similar to the anti-inflammatory drug ibuprofen, though it doesn't have the immediate pain-relieving effects that ibuprofen does. But a compound found in extra virgin olive oil, called oleocanthal has been found to inhibit the COX enzymes like ibuprofen, in what researchers describe as a 'dose dependent' manner. This research was originally reported in the September, 2005 issue of Nature magazine by Paul Breslin and his associates from Monell Chemical Senses Center. He describes oleocanthal as a natural anti-inflammatory compound that is potentially as strong as ibuprofen. He suggests that taken over the long term, it will have the same potential benefits that long term use of ibuprofen does. Their results found that taking 50 grams of extra virgin olive oil is equal to approximately 10% of the dosage of ibuprofen recommended for pain relief for adults. Olive oil also has a host of other benefits, including a heart protective effect.

For a FREE 3-Day anti-inflammatory eating plan, visit struggling2move.com.

How supplementation can help you with your wellness goals

Vitamins and mineral supplements are a good way to supply your body with nutrients that you might not be getting from your diet. Go down any vitamin aisle in a drugstore, market, or health food store. The first thing you will see is all the 'natural' supplements and vitamin complex tablets that all claim to provide all kinds of benefits.  There are supplements that claim to help you lose weight without exercise. Does it sound too good to be true? It is. You have to burn more calories than you consume and exercise will help you accomplish that, but I digress.  If you are considering adding supplements to your diet, having a discussion with your doctor will help to determine whether or not adding supplements would be beneficial for you.

Are vitamins necessary for optimum health?  Most people, even if they eat a healthy diet, may need some sort of supplementation.  Most vitamins are fine and are not harmful.  If someone does not eat a healthy diet or due to an illness or has a limited diet, a vitamin supplement could be very helpful. Fruits and vegetables have important vitamins in them and should not be eliminated from a diet unless a doctor orders it. In this case, a supplement would most likely be necessary.  Your body needs vitamins to keep it functioning. 

Most people think that vitamins alone are a source of energy.  That is not the case. Vitamins help regulate the body's metabolism. Vitamins also help the food we eat release its energy. It's the food that when absorbed and broken down into the nutrients the body can use that provides our body with energy. For instance, the body more easily absorbs calcium if you are also taking Vitamin D.  Most calcium supplements are already fortified with Vitamin D. 

There are thirteen vitamins that are all important to achieve optimum health. Vitamins E & C contain antioxidants. Antioxidants help to release free radicals, which are high-energy particles. These high-energy particles damage healthy blood cells. Studies are now coming out that indicate that the consumption of vitamins and supplements may aid in fighting cancer and preventing other chronic diseases. The research is by no means conclusive in this regard. Studies continue to be conducted in an effort to aid us with achieving optimal health.

A word of caution…there is such a thing as too much of a good thing.  An excess amount of vitamins in your system could cause bleeding and negative interactions with some prescription medications. 

Listed below are some vitamins and how overdoses can affect you.

• Vitamin A - Too much vitamin A can cause neurological problems

• Vitamin D - Too much vitamin D disrupts the balance of calcium in the body that can lead to calcium deposits in the soft tissues of the body.

• Vitamin C - Too much vitamin C can lessen the effectiveness of other medications.

• Vitamin E - Too much vitamin E can cause blood not to clot and can cause other bleeding issues.

Vitamins are just one tool among many that are available to us to help us get healthy and remain healthy. Vitamins alone will not do this. A healthy diet, exercise, and regular health checkups will do this.  

No one knows better than I do how important it is to eat properly and take care of my body. Also, like many others I have a tendency to be drawn to junk food. You don't have to be an Olympic athlete to get some exercise in. I also take vitamins and other supplements to help my body work better. 

There are a variety of opinions about vitamins, supplements, and healthy eating.  Vitamins are generally ok unless they are fortified with iron.  The effectiveness of vitamins with iron is often hotly debated. Some studies argue that too much iron can result in a fatal disease called Hemochromatosis, which attacks liver function. Therefore, some researchers suggest that iron supplementation should only be recommended if there is a diagnosed iron deficiency such as anemia.

You have complete control in this area. Do your research; there are a great number of websites that provide information on supplements and how they work. You should sit down with your physician and discuss your options.  S/he may suggest you meet with a nutrition specialist as well. Get smart and be healthy.  A little knowledge is a very good thing and in the case of vitamins the more you know how they work and how they could be harmful, the safer and healthier you will be. Trust your instincts, know your body, and get help if you need it. Good eating, good exercise, plenty of water and common sense will help you to meet your goal of good health.

For a nutrition and exercise plan that helps you achieve optimal health, click here.

Sourcing Natural Vitamins

There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. It is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct vitamins from natural vitamin sources is to eat a healthy and balanced diet. 

There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is essential to know where to source natural vitamins. 

• Vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

• Vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

• Vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

• Vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

• Vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

• Vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

• Vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

• Vitamin B8 sources are whole grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

• Vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

• Vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

• Vitamin B13 sources are root vegetables, liquid whey

• Vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

• Vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

• Vitamin C sources are citrus, cabbage family (such as, cabbage, cauliflower, broccoli, kale, bok choy), chili peppers, berries, melons, asparagus, rose hips.

This is, by no means, an exhaustive list but it’s a good place to start.

For a meal plan rich in food where you can most of your vitamins and minerals, click here!

To fill those nutritional gaps that you may not get from your regular diet, click here!

How to fix your metabolism

What is metabolism? If you said it’s how fast you burn calories, you’re partially right. Your metabolic rate does determine the number of calories your body burns. But your metabolism governs more than just your metabolic rate. It also keeps everything in balance – like your blood sugar, cholesterol, triglycerides, and blood pressure. 

When metabolism goes wrong

In ideal circumstances, your metabolism works like a well-oiled machine. You eat energy in the form of food. The body breaks the food down into sugar. The sugar is transported out of the blood and into the cells by the hormone insulin. Simple.

But most of us don’t lead ideal lives. We tend to eat diets high in simple carbohydrates (like bread, rice, and pastries), which cause a rapid spike in blood sugar levels. In response, the pancreas secretes loads of insulin. That’s okay occasionally, but when we consistently eat simple carbs, so much insulin is flooded into the system that we can eventually become resistant to it. In fact, one in five Americans suffers from insulin resistance, a precursor to diabetes and metabolic syndrome – both of which increase your risk of heart attack and stroke. That’s why it’s important to learn how to lower blood sugar.

Balance your blood sugar

There are a number of things you can do to support normal blood sugar levels. Exercising regularly and eating a healthy diet top the list. But superfood nutrition can also help. A daily shake loaded with vitamins and minerals that the body craves while reducing cravings for sugary snacks will do wonders for balancing your sugar.

When you balance your blood sugar, you’re investing in your long-term health. But you also get short-term benefits, like higher energy levels and an easier time losing weight.

Love your heart

If you’re resistant to insulin, chances are it’s putting a strain on your heart. That’s why any program aimed at supporting optimal metabolism will also address cardiovascular health. 

Give yourself a good foundation

Your body can survive even the most nutritionally deficient diet. But for your metabolism to really thrive, it needs a multitude of vitamins and minerals – in just the right quantities.

For a full overview of how your metabolism works, get Your Ultimate Guide to Nutrition and Metabolism available in our site store today.

For an eating and exercise plan aimed at supporting a healthy metabolism, click here!

How to lose weight naturally

 Eat right, keep moving.

You just have read all that you need to know about how to prevent being overweight. That simple set of instructions should be easy to follow, but not for 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to health, others, for an aesthetic. 

However, it is never too late to lose weight. But the fact is, it is a whole lot easier to prevent putting on pounds than to try losing them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not have a plan.

Health experts say that most people who are on a journey to lose weight usually stray. They tend to go back to their old eating habits even after they learn to eat well according to their goals. They tend to return to sedentary ways even though they enjoy exercising.

Despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance. 

In fact, some health experts contend that the significance of excess weight is more than cosmetic. They say that it takes a huge toll on people’s physical health.

But first, you need a plan

The nuts and bolts of eating right and maintaining a healthy weight is not all that complicated. So, losing weight the natural way should not be a problem at all…when you have a plan.

Consequently, a reasonable approach for losing weight naturally is to stick to a diet that is high in complex carbohydrates, high in fiber, moderate in protein, and low in fat.

Most health experts say that dietary fat promotes weight gain because it is a very dense source of calories. Also, when you consume excess calories from dietary fat, you store those calories as body fat more efficiently than excess calories from other sources.

On the other hand, it can also help you lose weight naturally if you don’t fall into the “fat-free” trap. Manufacturers keep introducing low-fat or fat-free versions of their best-selling foods, but Americans still have trouble managing their weight.

One of the greatest delusions nowadays is that “no fat” means “non-fattening.” The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat. If you start to believe that you can eat unlimited amounts of ‘fat-free’ foods, then you may fall into this fat-free trap. 

Experts say it would be better to try eating every three to four hours. As a CNC, I tend to agree.

If you’re feeling a little peckish, try replacing sweet or salty treats with some healthy snacks between meals. Keep in mind, if you practice eating meals that are rich in fiber and lean protein and healthy fats, the need to snack between meals will lessen over time.

Remember, if you want to lose weight naturally, get into the habit of keeping a journal to track your meals and activities. 

Losing weight naturally is a process and not a fad. Embrace it! It’s going to take a lot of determination, self-control, and discipline to achieve your ideal weight. 

For a plan that can put your goals in motion, start here!

Don’t sleep on your protein

One of the best ways that a person can benefit from a healthy diet and exercise routine is adding extra protein to your diet. Protein is found naturally in many of the foods we eat. But a person who exercises often should get one gram of protein per pound of their body weight. At my last weigh in, that would mean 168 grams of protein a day for me. 😳 Here’s the problem. We don't always get the protein our body needs to benefit from our daily workouts. Having said that, we can get the protein we need from high quality protein supplements. 

Protein nutritional sports drinks and mixes can provide many benefits other than increasing muscle mass and body tone. Protein supplements can help your body repair damaged cells, such as repairing muscles and bones that may get damaged during a workout. Like carbohydrates, protein can give you energy throughout the day, but unlike carbohydrates, protein offers a lower level of energy but lasts much longer. Getting the right amount of protein, even through sports nutrition supplements, can help the body make essential amino acids as well. 

One type of protein supplement you may see in the market is one called whey protein. Whey comes from milk and is one of the highest quality forms of protein with a rich amount of amino acids. And unlike other forms of protein (red meat for example) whey offers protein in a low fat and low cholesterol form. Whether you just run every other day or you are a professional athlete, protein supplements can help increase your body's energy and strength. Most athletes consume a protein shake of some kind before and immediately after exercise to help repair and rebuild damaged muscles.

For the best results before, during and after a workout and for your overall health, consider introducing a protein supplement to your diet today. For some recommendations and some of my favorites, message me!

How to optimize your wellness when diet and exercise are not enough

Nutritional supplements can be utilized as a means of supporting an otherwise healthy eating and exercise program. In simple terms, nutritional supplements can be used to better your overall balanced diet plan on two fronts:

1. Nutritional supplements can be used to fill in some minor nutritional gaps in your overall healthy diet.

2. Nutritional supplements can be used to assist in boosting the effectiveness of your overall companion workout routine making it more effective.

By properly balancing your overall diet, your exercise routine and the proper utilization of nutritional supplements, you will be well on your way to establishing a complete plan for healthy living. Through a regimented and appropriately crafted program you will enjoy better health and you may be able to add years to your life.

While there are a number of different resources that you will want to consider when it comes to making decisions regarding overall health, your priority in your research should be seeking professional guidance from a doctor or nutrition specialist.

A lot of people start off the new year with plans of getting healthy in a natural way.  They get the gym membership and start buying healthy food. But a few weeks in, they hit a wall.  They give up because they are not getting the results they expected. That’s because they didn’t have a plan. A plan that would set them up for success. A plan that would include what a lot of people don’t think they need…protein supplementation.

5 Ways Nutritional Supplements Improve Your Health

Supplements have become more sophisticated over the years and are available in all sorts of pills, capsules, liquids and, of course, teas of every variety.

What are nutritional supplements? 

Nutritional supplements are used to add nutrients that fill gaps in our diets that we don’t get from the food we eat. They are available in pills, powders, capsules, liquids and teas. They can be synthetic or from natural sources. They will contain one or more of the following ingredients:

• Vitamins

• Minerals

• Herbs

• Amino acids

• Saccharides

Why do we need nutritional supplements? 

Keep in mind, supplements are not intended to replace all our meals but enhance our diets. There are several reasons that we would be taking them.

• Environment: our environment has deteriorated over the years, and we are now getting more toxins from the air, the water and even in the foods we eat, than ever before. Our bodies have to work more to protect and rid ourselves of these unwanted substances. Therefore, it is wise for us to take nutritional supplements to help our bodies to do this.

• Stress: Stress will cause your body to function less efficiently. This will put your body at risk for a number of things, especially low resistance for disease. Supplements, especially Glyconutrients will help your body's immune system get stronger and also help your body function better.

• Poor eating habits: Due to busy lifestyles, our ways of growing food and green harvests we are not getting the important nutrients our bodies need to keep us in good health. We often do not even stop to eat proper meals. This makes it necessary for us to take supplements to enhance our diets and add important nutrients to our diets.

• Athletic activities: when we exercise more than normal, our bodies need more nourishment. A professional athlete or even someone doing extra workouts needs more dense nutrition. Dietary supplements would include proteins, minerals, vitamins and saccharides (glyconutrients).

• Part of a weight loss plan: when you go on a diet to lose weight you will be eating less and running the risk of not getting enough of the essential nutrients in your diet that your body needs. Therefore, you should be taking some nutritional supplements. Some supplements even help you lose weight.

Consider taking nutritional supplements to help you to improve your health and enjoy your life to the fullest.

If you’re interested in eating a balanced diet to enjoy a healthy life, you may be thinking about adding vitamins or other supplements to your daily diet. There are some benefits that you can get from nutritional supplements. That being said, in order to make nutritional supplements an effective and appropriate part of an overall healthy living program, it is necessary to understand how supplements fit in your eating plan.

Lose weight and gain strength quickly with this simple method

There are a lot of people in the world who are trying to find ways to lose weight quickly. In this article I write about a simple method that worked for me.

I have always had an ongoing battle with my own weight, however a few years ago I managed to come up with a plan to lose those excess pounds.

I have always liked the wrong types of food and drinks (especially during pregnancy) and as a result have mostly been on the large side. I have to be very careful what I eat as I seem to gain weight very easily. In my life I have tried many weight loss programs or diets, however I have always looked for a way of losing weight without having to resort to starving myself or by having to do huge amounts of exercise.

I am not sure if you are like me, but I have always been annoyed and frustrated with people who seem to be able to eat seemingly huge amounts of food, without getting fat. I am sure I eat half as much as these people but am still twice their size, it is not fair! That was until a couple of years ago.

I decided I needed to find my own weight loss program. I had to be realistic, I was aware that I was limited in the amount of exercise I could do and that I liked all of the wrong types of food. I loved the taste of fast food but more importantly, due to my limited mobility, it was incredibly difficult to prepare meals at home. One of my biggest problems though was that I liked snack food, such as peanuts, chocolate and chips. 

I knew that most people would advise me to stop eating all of these fatty type foods, especially pizza and chips. They would also, no doubt, advise me to join a gym and to go jogging every morning. Get real! Those gyms are full of thin, judgmental people, and jogging was out of the question!

I decided that what I would do is to basically eat a healthy breakfast, which would be a superfood smoothie. I would have a moderate lunch, such as a sandwich with a piece of fruit or some veggies or a salad and keep my evening meal light. The most difficult to build discipline around would be the fact that I would no longer be snacking at night. The snacks had to go! I am not trying to say that this was easy to do, however I had a need and was determined to lose weight and gain my strength back.

For exercise I decided to focus on strength training at home. And no ladies…weight training does not bulk you up. In fact, it is THE ideal exercise routine, especially those of us of a certain age.  It is amazing how much weight you can lose by working with weights. You can turn your body into a fat burning machine and rev your metabolism to phenomenal levels the likes of which you cannot get by cardio training alone. As someone who cannot do much cardio (yet) and relied on diet and strength training as part of my plan to lose weight and gain strength but still lost 10lbs in 4 weeks is a testament to how powerful strength training is to your overall weight loss goals.

These things are helping me to lose weight, gain strength and return to the ME I once was and beyond!