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Smoothies Anyone?

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To start, I would like to say to all of you a Happy New Year! I know we are well into February but I haven’t written a blog post since last October and it feels good to write again. As you can see this site has gone through some major changes one being that I am now shifting my nutrition teaching and education to a holistic approach. This was something that I thought about for a very long time living a more holistic lifestyle using cleaner and more natural products and of course eating healthy.

If you have been a long-time follower of my blog you know that I had a baby towards the end of 2019 and that was a lot on my body and shifting into the postpartum phase and being a new mom everything changed. Most days with a new baby I didn’t eat or cook, I was just too tired or drained to do so, so I mostly relied on ordering and eating out. Then when the pandemic occurred everyone was stuck in the house. Being stuck in the house there was not much to do but eat. For about four months we were stuck in quartine. For these past three years, it became hard to break those habits but now I am ready to embark on a journey to become a new healthier me and meet my weight loss goals.

I know that many of you may be like me and are ready to make a change this year and weight loss may be on your list of goals so my question is what are you doing to achieve your weight loss goals. Are you focusing on nutrition or are you focusing on fitness? The answer really is that you should focus on both, but without proper nutrition, fitness can not eliminate much. So the priority to that we change our diets and develop better eating habits but this takes time.

There are a number of things I am doing right now when it comes to my nutrition goals but I will discuss that in another blog post, but for this post, we will focus on smoothies. Smoothies have been around for many many years and so many people love them. I love smoothies as well! Smoothies are a great source of fiber, they allow you to get an intake of fruits and vegetables, and they can keep you full for a very long time. That is where the smoothie diet comes in. The Smoothie Diet is a 21-day diet that focuses all on drinking smoothies. So the smoothies will replace the meals that you would normally have. So two meals will be replaced with smoothies and your third meal will be the meal of your choice.

The Smoothie Diet consists of different recipes that are specifically targeted to help you lose weight and burn fat. These smoothies can be made in no time, compared to making a full meal. This program provides you with a full guide and grocery/shopping list. It is all done for you all you have to do is gather your ingredients and make your smoothie. The good thing is that once you get through your 21 days you can repeat this over again if you do feel like you want to increase your goals or see more results. This program also comes with two bonuses you get the quick start guide and your detox guide all for $37 dollars. I made my purchase and you should too. I can’t wait to share the results with you all. If you do decide to make this purchase as well please share your results with me. Download the free smoothies fact sheet I created especially for you.

https://yourbodyyourhealth.systeme.io/e239eb28-306fbb4e

Click Link Above to Watch Video

Download your free smoothie fact sheet made by me

free-smoothie-sheet-1Download

Good luck with your weight loss journey and goals. We can do this!

To purchase make your purchase please click on the link below!

https://yourbodyyourhealth.systeme.io/purchase

The GOOD and BAD Fats

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The Good and The Bad FATS

Now I know you guys have been waiting on this one and I’m a little late but I’m back! So lets talk about the GOOD FATS and the BAD FATS. Just as with carbohydrates there are healthy fats and not so healthy fats because what it can do to the body.

Let’s start with a little science:

  • Fat Molecules which are called “triglycerides are made up of chains and bonds
  • These chains and bonds can be single or double
  • These chains and bonds can have carbon atoms or hydrogen atoms
  • These chains and bonds will determine what type of fat you are dealing with

The GOOD:

  • When you hear about good fats you will usually hear “unsaturated”
  • Unsaturated fats have subcategories called “Mono-unsaturated” and “Poly-unsaturated
  • Mono-unsaturated fats is a fat molecule that has a single double bound and one of those bonds is an unsaturated carbon bond
  • Mono-unsaturated fats are liquid at room temperature and solid when cold
  • Mono-unsaturated fats help to reduce bad cholesterol in the body which is called LDL and HDL is the healthy cholesterol
  • Mono-unsaturated fats helps to maintain the cells in the body by giving it nutrients such as vitamin E
  • Same thing goes for Poly-unsaturated fats with the exception that it has more than one unsaturated carbon bond
  • Poly-unsaturated fats work in the same ways as mono-unsaturated fats helping the body to regulate cholesterol levels

Examples of Mono-unsaturated and Poly- unsaturated Oils:

  • olive oil
  • canola oil
  • peanut oil
  • safflower oil
  • sesame oil
  • soybean oil
  • corn oil
  • sunflower oil

The BAD FATS

  • When we talk about bad fats there are two categories they fall into those categories are Hydrogenated and Partially Hydrogenated fats
  • We also we hear CIS and TRANS fat
  • Hydrogenated fats are processed poly unsaturated fats that have hydrogen added to them
  • Partially hydrogenated fats are also processed artificially as well
  • CIS fats are fats that have a double bond with carbons on the same side
  • Trans fats are fats that have a double bond as well but hydrogen and carbon are on opposite sides of the bond and this is what makes it bad
  • Trans fats are the worse fats for your health. They don’t go rancid, they are more stable during deep frying and can change the texture of your food
  • How do you know if a food has Trans fat in it? good question you will know that it does if the label of any food states that it is partially hydrogenated because that is how trans fats are made
  • What foods can you find Trans Fat in ? Basically in any foods that may be fried like fried chicken, fried fish, fried doughnuts and other foods that are not fried like pizza, hamburgers, cookies, pastries etc..

The New Normal Exercising At Home

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Our physical health is so important and this is no surprise. Exercising has many benefits it keeps you fit, contributes to weight loss, helps you to get stronger and build muscle, and is beneficial to our mental health. With everything going on in 2020 with the pandemic and stay at home orders exercising at home is becoming the new thing. Even though many people were exercising at home way before things changed for us our homes are going to become our new gym.

I will admit I was never into exercising in the past because I always felt like my weight was stable for many years and I didn’t need to lose any weight. I thought exercising was all about weight loss but it isn’t theres so much more to it and it makes you feel good. These days with being a mom and into my first year of motherhood I am still working on time management and fitting in time for myself to get things done but below I will share with you some the exercises I am doing at home.

After giving birth I lose a great amount of weight going from 162 pounds down to 146 pounds. Most of my weight was baby weight! But as time went on and I started getting my appetite back I was eating pretty much anything and then when quarantine started I gained all my weight back. It has been a struggle for me to shed the weight but I am trying very hard to get it under control.  Right on my main focus is burning calories and cardio exercises.

Here are some of my favorite cardio exercises ( and I’m sure some of your favorites too!)

1. Jumping Jacks – jumping jacks is one of the most classic exercise moves I know. I remember doing jumping jacks in Kindergarten! when we had gym and pretty much all through elementary school during gym time. Jumping jacks are fairly easy but you can get tired easily. But I love it because it is a quick calorie burner and depending on your intensity and how many jumping jacks you can do, you can even burn more calories. Start off with a set number and gradually increase the number. So first start off with 50 then increase to 100 then 150 and so on

2. Burpees – I don’t know if this is a favorite of everyone but I love doing burpees. For me it’s a better alternative to doing push ups and allows for full body movement. Depending on the intensity of this you can also burn some calories really fast.

3. Squats – Now I know this is a sure favorite for everyone. They are easy to do but they do hurt after a while  lol my legs get tired easily but I love how versatile you can be with a squat doing it in many different ways for example a jump squat

4. Jump Ropes – This is my new favorite thing and I should have purchased one way before this. Jump roping is an instant fat burner and you can literally burn 150 calories in 11 minutes so imagine how much you can burn doing twenty minutes of jump rope probably close to 400 calories!

5. Side to Side High Knees – The way I do this is a run side to side doing high knees and increase the intensity as I go along

For now those a my top 5 calories burners but I will be adding many more to the list. Leave a comment below and let me know your favorite stay at home workouts!

Be well and stay safe.

I was a little late on getting my workout equipment since when quarantine had started I had so much trouble finding workout jump ropes in stores. I was able to finally get one through Amazon. Click the link below if you are looking for a nice workout jump rope


 

Planning A Party During COVID-19

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Photo by Ylanite Koppens on Pexels.com
Hand washing station
DIY Canvas
DIY Babyfirst Banner using banner paper
DIY caketopper using cardstock paper designed using phonto app on android and iphone
My husband and I had the special task of planning out a special day. My son’s first birthday party! The challenge was how were we going to do it in compliance with all the Guidelines for COVID 19.

The good thing was that we had planned to have it outdoors at a park so that was perfect for social distancing,  which we visited before hand so we could know how much space we were working with. We couldn’t actually reserve any spaces so we just had to hope that the section we wanted wouldn’t be taken the day of the party ( which it wasn’t thank goodness!)

All DIY

We decided on a DIY babyfirst themed party because my son loves babyfirst tv. We didn’t want to have to spend such a large amount of money so we decided to do things ourselves.  Supplies was pretty simple because most things we already had on hand such as crayons , markers,  and pencils. Other supplies we needed were canvas holders, canvas, black printer ink, and color ink. Ballons , food trays, cupcake holders,  hand sanitizer,  napkins, paper towels, and cardstock paper. We also got banner paper to create our own banner. We went to stores micheals crafting , dollar tree, and amazon online for supplies.

We wanted to keep things pretty much contact less so there was too much touching going on and everyone had the option to take their food tray home or their cupcakes home.  We also reserved a table and set up a handwashing station so that everyone was able to wash their hands. For this we used hand sanitizer , hand washing soap and a spray bottle filled with water to wash off the soap and paper towels.

For the desserts I made the cupcakes myself and was able to put each cupcake in a cupcake holder so that they were not left out in the open. We pretty much kept the cake covered until it was time to cut the cake.

For food we kept it simple and only had six dishes rice and beans, chicken party wings , fried chicken, mac and cheese, fried fish, and salad which my family was able to help me prepare. As for drinks they were served as is we did not have cups to minimize contact and touching.

All in all the party turned out great and everyone was able to social distance which was a relief for me. We had the right number of people and were able to carry out the party safely.

Below I will share links for items that I used ( these links are affiliate links )

Stay safe everyone!

Canvas Pack on Amazon

Cupcake Holders

Balloon Stand

Food Trays ( I got mine from family dollar but saw something similar on amazon)

Balloon Stand Center Piece

Blogmas Day 18 – Keeping Christmas Simple

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I love the holiday season even though Thanksgiving is my most favorite holiday because I just love to eat! Over the years I always kept Christmas pretty simple. When I was younger I love Christmas and opening presents. But as I got older and into my teens there were Christmases that I did not receive any presents and that was ok because to me I just loved spending time with friends and family. I still continued to buy gifts, especially for my younger cousins because I wanted them to enjoy Christmas but it wasn’t a big deal if I didn’t receive anything. My goal was just to see everyone else happy.

This year now that I have a child all the holidays are extra special. At first I wasn’t going to buy a tree but then my husband was like we have to get a tree it’s our son’s first Christmas. So we decided to get a 4ft tree and just buy Christmas lights no ornaments and it looks just as beautiful as any other tree. Sometimes during the holidays we set up to much expectations for ourselves and get stressed out. But the beauty in the holidays is already there and all we have to do is keep it simple!

Our Christmas Tree!

Our Christmas Tree