Actually, How Often Should You Work Out?

Determining how often you should work out can get pretty tricky. While the Mayo Clinic recommends at least 150 minutes of moderate-intensity aerobic activity per week, 75 minutes of vigorous activity per week, or a combination of both, it ultimately depends on your overall health and goals.

So, no, there’s no one-size-fits-all answer to this question, but there are alternative ways to figure out how often you should exercise – through trial and error. Below, I’m sharing with you a step-by-step guide to help you determine how often you should work out.

Start slow and work your way up
To really find your baseline, you should start slow and keep increasing your workouts – both the duration and the intensity. Each week add more weights, time. A good rule of thumb is to start with two to three workouts per week and go from there. If you want to start with more, by all means, go for it. But make sure you don’t reach a point of burnout and run the risk of losing motivation and giving up altogether. Also, make sure you keep it exciting so it feels like fun and makes you happy. Plus, there’s no faster way to injure yourself than to go balls-to-the-walls with your workouts. You’re on a journey, so enjoy the ride!

Listen to your body
It’s definitely important to challenge yourself. After all, that’s a surefire way to get stronger and faster. But don’t do that at the expense of your health and body. Every athlete in the world will tell you that a key component of training is about listening to your body and adapting your program to deal with your challenges and ailments. Does your hamstring hurt? Take the day off and stretch. Do you feel like you’ll have a mental breakdown if you go to the gym tonight? Go for a walk around your neighborhood instead.

Don’t treat it like a chore
Again, maintaining a positive mentality is crucial to building up your workout routine. To maintain and improve upon a truly robust workout schedule, it’s important to keep your exercises fresh. If you ever get to a point where you feel like exercising is just checking off another box, consider switching something up. Ideally, you’ll get to a point where you’re looking forward to that release of energy every day.

XX, ByJenniferlynn

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Protein Bars Might Be Unhealthier Than You Think

When you’re headed out the door in a rush, a protein bar often seems like the best option to alleviate any hunger. However, you might be surprised to find that many protein bars aren’t as healthy as you thought they were. Rather, they’re laden with sugar and other unhealthy ingredients, which makes eating them almost equivalent to consuming a candy bar.

The average consumer may suspect protein bars to be a health food because of the way they’re marketed. “When we see the word ‘protein’ and know that protein is good for us, and therefore may assume that protein bars are a healthy snack option” not always the case.

So how can you tell if your favorite protein bar is good for you? Here are three important things I’m going to share with you, so here is what to look for.

Consider sugar content and artificial sweeteners
First, look at how much sugar the bar actually contains. Many bars contain over 20 grams of sugar, which is five teaspoons or sugar cubes in one bar alone. If the bar appears low in sugar, check the ingredient list for artificial sweeteners or sugar alcohols. Many bars that are low in sugar are high in artificial sweeteners, which research shows may negatively affect our gut microbiome and glucose tolerance. If the bar is high in sugar alcohols, you may experience digestive upset like excess gas, bloating, or diarrhea.

Check the ingredient list
Don’t get tricked by health claims on the front of the package. The best thing someone can do is flip the package over and look closely at the nutrition facts label and ingredients list. I always encourage people to choose bars with whole food ingredients and a relatively short ingredient list. Avoid bars with highly refined and inflammatory oils, protein isolates, sugar alcohols (erythritol, sorbitol, xylitol), artificial sweeteners (sucralose), or too many words you can’t pronounce. Pay attention to what you are putting into your body.

Ask where the protein is coming from
The amount of protein you’re getting in your bar is important, but where it’s sourced from matters as well. Avoid poor quality and over-processed proteins like soy protein isolate. Instead, look for whole-food ingredients. Healthy sources of unprocessed protein include plant proteins and high-quality whey. In terms of quantity, you’ll want your bar to contain at least 10 grams of protein.

XX, ByJenniferlynn

What You Should Actually Eat Before and After a Workout

We’re a few months into the year, and it’s time to kick those New Year’s resolutions up a notch (or you know, restart it). They say abs are made in the kitchen, but what does that actually mean?

Whether you’re working out to slim, bulk, tone, or just stay healthy, I’m sharing my best tips on what to eat both before and after your workouts.

What does the body need before a workout?
As expected, needs tend to vary based on the type, time, and intensity of a workout. I will explain that timing is everything in pre-workout eating choices. Two to four hours before, I encourage eating a small meal that won’t weigh too heavy on the stomach or throw off your digestion. If you’re pressed for time and only have 30 to 60 minutes before your workout, I will say, “look for snacks that contain carbohydrates and have less than four grams of fat, 10 grams of protein, and five grams of fiber.”

Also, overnight oats, smoothies heavy in fruit, and chia pudding can be great starters before a workout. Foods closer to the workout, “Things like a banana, white mini bagel, one ounce of pretzels, fruit leather (dried fruit), eight ounces of a sports drink, a jam sandwich on white bread, or sports gummies work great.” Rule of thumb: complex carbs early and simpler carbs when you’re in a pinch.

What does the body need after a workout?
To repair the body after putting in work, protein and carbohydrates are both crucial, remember, “post-workout snacks are meant to replenish your body and initiate muscle growth, and therefore should be eaten within one to two hours after the completion of a workout.” Though sweating can stir up some serious munchies, I encourage keeping portion sizes in control and, of course, drinking lots of water.

Post-workout snack ideas
Time is of the essence when that post-gym hunger hits. For quick and effective snacks, I recommend apples with nut butter or whole-grain crackers with hummus to hit a solid macro ratio. If you have a bit more time, I recommend a protein smoothie. Some recipes consists of “eight to 10 ounces of liquid of your choice, 15 to 20 grams of your favorite protein powder, one tablespoon of nut butter, and a pinch of cinnamon.”

“A grain bowl made with quinoa, veggies, and chicken is a great option. You can also try two street tacos with black beans, veggies, and cheese paired with a piece of fruit and some chocolate milk.” I also think that adding chocolate milk can help replenish electrolytes, carbs, and protein after a workout.

As always, consult your doctor or nutritionist before trying supplements or switching up your diet.

ByJenniferlynn

CHECK THIS OUT!!! A TOTAL LOSS OF 290 LBS. / BYJENNIFERLYNN

Today’s video is about 3 cosmetologist that started their weight loss journey at 3 different times. Many sacrifices have been made as well as life changes. We have all 3 experienced different process’s in losing the weight. All 3 of our lives have changed dramatically in so many different ways. Too getting married, to having babies, moving into our homes. A lot of learning a new lifestyle along the way and keeping that lifestyle.

5 ESSENTIAL SUPPLEMENTS YOU SHOULD BE TAKING DAILY

5 ESSENTIAL SUPPLEMENTS YOU SHOULD BE TAKING DAILY

We all know that a good diet and regular exercise is crucial to a healthy lifestyle. However, there’s one other thing that should be a consistent part of your regimen aside from the two: vitamins!
Vitamins and minerals can provide essential nutrients for you when lacking in your diet — whether you don’t consume enough fish or fruit. Here are five supplements we recommend including in your daily regimen:
Multivitamins. These are a great way to get an adequate dose of all those important nutritional facets you might not be getting in your day-to-day diet. Multivitamins are a must for those who don’t meet the recommended servings of fruits and vegetables each day.
Probiotics. Ever feel bloated? Well, probiotics can help with that! They help with your gut and encourage proper digestion to rid you of any bloat before you even get it. Probiotics also boost the immune system.
Vitamin D. This is one vitamin people forget about far too often. If you’re not exposed to the sun on a daily basis, you’re likely missing out on vitamin D. For those of us that live in cold-weather climates, this supplement is even more of a must. Vitamin D also helps regulate calcium and phosphorous absorption to help maintain healthy bones and teeth.
Magnesium. This does a number of things for our bodies and our health, from increasing energy to calming anxiety. It helps with digestion and constipation, helps prevent osteoporosis, and relieves muscle aches and spasms.
Omega-3s. This is another must, especially if you don’t consume enough fish or nuts. We especially love that omega-3s boost brain health and power. They improve risk factors for heart disease, fight inflammation and autoimmune diseases, and even prevent age-related mental decline and Alzheimer’s.
As always, consult a doctor or nutritionist before incorporating any supplements into your diet.

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DETOX AND IMPROVE YOUR SKIN WITH 6 SIMPLE INGREDIENTS

DETOX AND IMPROVE YOUR SKIN WITH 6 SIMPLE INGREDIENTS

 

DETOX AND IMPROVE YOUR SKIN

BENEFITS:

This juice contains pineapple, cucumber, and celery, which are three powerful diuretics, they help you cleanse your body and cleanse your skin, making it look younger and healthier.

It also contains ginger, which helps reduce inflammations and promotes glucose sensitivity; a great thing when it comes to losing weight.

INGREDIENTS:

1 slice of pineapple

1 chunk of ginger

1 lemon juice

1/3 cucumber

2 celery sticks

½ avocado

DIRECTIONS:

Blend well and enjoy.

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Mental Health Care Needed Before, After Bariatric Surgery


I get asked this question over and over……

Mental health care needed before, after bariatric surgery

Bariatric surgery is the most effective weight-loss option for people who are severely obese. However, the surgery involves substantial risks and requires a lifelong commitment to behavioral change. Therefore, you must be prepared mentally as well as physically before surgery.

Many why they have to see a mental health professional before getting bariatric surgery.

The value of the preoperative psychosocial evaluation for surgical candidates is well documented. A National Institutes of Health Consensus Panel concluded a few years ago that a psychiatric evaluation was not needed in every case but should be available if indicated.

More than 80% of bariatric programs require such evaluations. In addition, major insurance companies in the United States require a “comprehensive/presurgical psychological/psychiatric evaluation as part of a mandatory work-up before approving surgery”.

For example, if you are participating in any eating disorder behaviors, (for example, skipping meals, emotional eating, binge eating, or night eating), It can raise the the awareness and help you get control of these behaviors before surgery.

Also, can assist in anticipating difficulties that might arise as your lifestyles change, including ways in which your body image changes will affect work and social relationships. This is different from the pragmatic approach of the surgeon and nutritionist, whose roles are more circumscribed.

Because of the uniqueness of each individual, different lifestyles and backgrounds, and continued stressors, the mental health provider specializing in bariatric care also is uniquely positioned to assist you in coming up with a plan that will work for you.

But what happens after the you have the surgery? Theoretically, before surgery your to be prepared for the psychological and physical transformation you are likely to undergo. Just as the surgery is a procedure, the postsurgical period is a process. In light of this, I would submit that you should be under the care of mental health professionals after surgery.

One of the main psychological issues that often arise with you is distress around the excess or loose skin that is left behind after excess weight loss. But this is certainly not the main psychological issue faced. Several other postsurgical psychological issues also can arise around navigating in daily routines and around relationships, for example. For us with morbid obesity and psychiatric disorders, particularly those with personality disorders, greater difficulties can be seen in “adapting to the new demands, including the need to cope with stress and other problems in a new way, to relearn how to eat, distress over weight loss plateaus, failure to achieve a normal-looking body, etc.” You have to be prepared for these changes and challenges before surgery and help them process the implications after your procedures.

Postsurgical work with that also might help you adapt to your new lifestyles so that a large portion of the weight stays off. Investigators in the Swedish obese subjects intervention study found that a significant proportion of bariatric surgery patients experienced “considerable weight regain at the 10-year follow-up”.

Despite your best efforts to get educated about body image issues before surgery, some would benefit from psychosocial interventions in this area after surgery.

Surgery is only the beginning of a new healthy life. You might not necessarily be prepared for the way in which these changes will affect your live and relationships. Mental health professionals can help integrate these issues for the you by providing psychoeducation and preparing you for what to expect during both the preoperative and postoperative periods. In short, the work that has to be put in by you, your surgeon, nutritionist, a good support system, friends and and family is essential to your long-term success and quality of life.

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Hair Loss due to Health Changes And How to Recover Your Hair

Hair loss can affect just your scalp or your entire body. It can be the result of heredity, hormonal changes, medical conditions or medications. 

Hair Loss
Male pattern baldness, also known as androgenetic alopecia, is the most common type
of baldness in men. Hair at the temples and on the crown, will slowly thin and
eventually disappear. There is a genetic component to male pattern baldness, and DHT
is thought to be one of the major factors involved in its etiology.

DHT – (Dihydrotestosterone) – is a natural but powerful metabolite of the human body
and the main cause of hair loss, in both men and women. It’s a chemical derivative of
testosterone, created when the metabolism of androgen gets involved with an enzyme
called 5-alpha-reductase. It’s formed primarily in the prostate gland, testes, adrenal
glands and hair follicles and interestingly, though it is important in early stages of
development, DHT can have serious negative effects in adult life.

When DHT (dihyfroxy testosterone) when this hormone increased within your body it’s
what causes male baldness what causes women growing facial hair or the thinning in
hair of men and women the good news is there are some all-natural things you can do
to reverse hair loss and to start thickening your hair to start growing new hair and these
things are absolutely proven through science and through nature.

These six secrets of reversing hair loss and these six foods really their benefits are they
block DHT, and that’s what’s going to naturally thicken your hair and put a complete
halt to hair loss.

1. Saw Palmetto – is an herb that’s been shown to block DHT, saw palmetto you
want to supplement with 1500 milligrams @ day that is probably the number one
effective herb at blocking DHT also saw palmetto has been shown to be greatly
beneficial for the health of the prostate and overall for health and women.

2. Adaptogenic Herbs – are herbs help your body adapt and deal with stress and
they naturally balance out hormones and reduce cortisol levels you know
another major common cause of hair loss is when cortisol increases in your body
that’s known as your aging hormone so when cortisol is up again think about
aging what happen while your hair thins your hair ages so it starts to thin over
time so you got to lower your cortisol levels and there are two superstar
adaptogenic herbs are that helps with this (Ashwagandha & Rhodiola) there are
a lot of medical studies proving that these help reduce stress reduce cortisol
which in turn is going to stop hair loss and actually cause you to start growing
more hair back. Take Ashwagandha supplements 500mg and Rhodiola
supplements 500mg @ day. If you want to put a halt to hair loss.

3. Pumpkin Seed Oil – will stop hair loss in fact pumpkin seed oil is pack with zinc
and zinc actually has been shown to help stop hair loss. One tablespoon @ day
greatly beneficial and there are so many healthy fats and pumpkin seed oil that’s
another thing you got to remember is as you are stopping hair losses you’ve got
to balance your hormones this is really a hormonal thing. DHT (dihydroxy
testosterone) this androgen hormone that is relase in men and women that’s the
main cause so if you can lower if you can lower cortisol if you can lower DHT
and if you can increase other healthy hormones like human growth hormone and
progesterone in your body that’s also going to help halt hair loss.

4. B-Complex vitamins specifically biotin and vitamin B5 also known as
pantothenic acid vitamin B5 supports your adrenal glands so that will help
support hair loss and biotin actually helps thicken your hair naturally so getting
a good B-complex vitamin or buying biotin and buying vitamin B5 kind of on
their own and supplementing with those.

5. Zinc – actually helps boost your immunity helps repair your gut overall that’s
even important for your hormones.

6. Omega -3 – fatty acids specifically doing a fish oil also helps with hormones and
by the way don’t go and buy a cheap fish oil buy a top-notch fish oil supplement
you know Acts Naturals, Nordic Naturals, Garden of Life, these are
recommended brand name. Look for a fish oil supplement that also has an
antioxidant and it called astaxanthin fish oil very high in omega -3 that reduces
inflammation those sorts of fatty acids help balance hormones.

These are the top 6 superfoods that can help halt hair loss and really help thicken your
hair and you want to remove grains and sugar out of your diet these grains and sugar
feed bad bacteria, grains even wheat bread you know ever doing whole grains they
cause your estrogen to increase they caused DHT to increase so following more of a diet
that going to be higher and healthy fat lower in carbohydrates will definitely be
beneficial some of the healthy fats you want to be consuming are Omega -9 fats like
almonds, avocados and olive oil, you want to get omega-3 rich foods like wild caught
salmon, grass-fed beef and then doing chia seeds, flax seeds, and walnuts also getting
healthy saturated fat in the form of coconut products cooking with coconut oil doing
coconut milk in a smoothie for breakfast so eliminating and getting rid of a lot grains
and sugars increasing your consumption of healthy fat remembers if you’re going to
reverse hair loss and thicken your hair naturally you’ve got a balanced hormone so
remember take those top DHT blockers.

Shampoos contains biotin and are made with aloe vera – those naturally thicken hair
and those will also help in halting hair loss.

Thicken Hair / Strong Nails 

1. Aloe Vera Juice – contains polysaccharides actually aid your body in healing
different things so specifically cuts whether its internally or externally but also
aloe vera juice is great for thickening your hair so you’ll see a lot of natural.
Natural hair shampoos and conditioners today will actually have aloe vera in the
ingredients but taking it internally for starters is one of the things its recommend.
You can put it on your hair but also recommended to drink it.
a) ½ cup 2x @day of Aloe Vera Juice.

2. Flax Seeds – has ligands and they also have omega-3 fats that help with
thickening your hair and helping out with having healthy skin.
b) 3 tablespoon 1x @day of flax seeds mix in water, smoothie, yogurt,
goat milk.

3. Shampoo – Brand name: Jason’s Natural Biotin Shampoo w/conditioner.

4. Immediate results (Rosemary oil 6-8 drops mix with Olive Oil) small amount
massage in scalp leave in for 1-4 hours every day and wash off.

5. Supplements – Brand Name: Oceans 3: Omega 3 Cod Liver Oil – actually help
naturally thicken your hair and it’s great for your skin it’s great for balancing
hormones.
c) 1 tablespoon 1x @day or 1000-3000mg 1x @day.

6. Raw B-Complex Vitamin: contains biotin 325mg & B12)

Rosemary Hair Rinse 

Option 1.

Capillary Rinse – Prepare an infusion of rosemary and then use it as a capillary rinse. In
a saucepan place 2 liters of water, bring to medium heat until grass. Add 3 handfuls of
rosemary leaves and cook for 15 minutes. Remove from the heat, allow to warm and
filter the preparation. After washing your hair with shampoo (biotin/aloe vera) rinse
the whole head with rosemary water. Let it dry naturally. (use a spray bottle)
Rosemary Hair Rinse

Option 2. 

1. 3 cups of water place in a sauce pan, add two nice large bunch of fresh rosemary,
let it simmer for 30-40 minutes. Strain rosemary from water and let water cool,
place in a glass bottle and store.

2. After shampoo/conditioner your hair use rosemary hair rinse and leave on make
sure to place rinse on scalp.

3. Store in the refrigerator, for a refreshing finishing after a hot shower with cold
rosemary hair rinse it brings the circulation to the scalp and help seal the cuticle
of the hair, making it extra soft and shiny.

Homemade Rosemary essential oil

1. Fresh rosemary sprig

2. Olive oil or Grapeseed oil

3. Glass mason jar
Base cut rosemary to release oils and place in a sauce pan with oil and cook low
temperature, then place in a glass jar and store in dark, cool place for 4-5 weeks.

Rosemary oil benefits: 

a) Energy

b) Adrenal Health

c) Mood

d) Detoxification

e) Fighting Cancer

Rosemary oil is the extracted component use through stem distillation to extract the
volatile oil from the rosemary plant.

The 3 main compounds we get from rosemary is 

1. Camphor oil,

2. Pinene known as alpha beta pinene

3. Cineole. – these compounds
together really are what give rosemary essential oil of all its incredible benefits.

#1 Benefits of rosemary oil it’s for naturally thickening your hair and supporting
natural hair growth.

#2 Benefits of rosemary oil its supporting brain health, and memory, and focus
combination:

rosemary oil, vetiver, and cedarwood and diffuse that in your home.
Use 2/3 drops of rosemary oil rub on the temples, the scalp and the back of the neck,
but really right there on the temples is a great place to rub on rosemary oil, directly on
the skin. This is also good for ADHD blend of lavender, rosemary, cedarwood, and
vetiver rub it on their skin and body before they go in the classroom that morning it’s
great for supporting focus. It’s also great for Alzheimer’s and dementia, any type of
memory support. If you have brain fog it’s also fantastic.

#3 Benefits of rosemary oil is for reducing inflammation and pain now part of that is
due to the three main compounds that’s found in rosemary oil they all are antiinflammatory
if you struggle with arthritis, so if you have pain in your joints, or muscle
pain, any sort of joint or muscle pain, you can do a mixture of rosemary oil, with a little
bit coconut oil you can rub it on the skin and doing a blend of a warming and cooling
oil, so you can also add in wintergreen or peppermint oil. Peppermint oil helps cool the
area, rosemary helps reduce inflammation and then ginger oil helps warm the area.

#4 Benefits of rosemary oil has been shown to support liver and gallbladder
detoxification in Chinese medicine it’s called tonifying or strengthening, an organ. If
you are a person who knows you have been exposed to toxins, and you need to
naturally cleanse your body, using rosemary oil can be fantastic. Recommended is
simply diffusing rosemary oil and smelling it, rubbing it on your neck, and right over
the liver-gallbladder area. (going to go down to your bottom rib on the right-hand side,
and you’re going to do about three to five drops of rosemary oil and just rub it directly).
You are going to massage right below the ribs on that area for about 30 seconds’
massage that oil in it’s a naturally support those organs there and detoxification. Liver
detoxification – mixture of lemon oil, turmeric essential oil, and rosemary oil external
use.

#5 Benefits of rosemary oil for supporting the adrenal glands, if you suffer with adrenal
fatigue, chronic fatigue, low energy levels of any type or high cortisol levels, medical
studies have proven rosemary essential oil can support the adrenal glands and help
balance out cortisol levels. Cortisol levels, if it gets too high, it’s known as the aging
hormone. By using rosemary oil daily, you can actually age more slowly, and naturally
support the body. Use several drops on the low of your back, right around where your
kidney is, which is where your adrenal glands lies, as well as the front of your neck, and
then get a diffuser and diffuse rosemary oil as well. To boost your energy, blend a drop
of peppermint oil with rosemary oil, simply smelling those two together, rubbing those
two together, diffusing those two together is great for the body.

Rosemary oil is great for your heart health, because of its ability to reduce inflammation
in the body, it can help naturally balance out cholesterol levels, and even be effective at
fighting diabetes.

Aloe Vera Juice 

Aloe vera juice helps healthy hair growth by removing dead skin cells from your scalp
that can clog your pores it also helps balance your head pH and it helps the hair to
retain water and moisture and it also penetrates your strands to help rebuild and
recondition from the inside of clear face when uses a mask, aloe vera can be soothing
and it’s just to reduce any inflammation on the skin on to tighten your pores.

Homemade Aloe Vera Juice 

1. Fresh aloe vera remove rough edges with knife, slice the aloe and open up and
scoop aloe from green skin with a spoon and place the aloe in a blender.

2. Fresh water added to blender with aloe (blend and then strain aloe)

3. Glass Jar, or Spray bottle (pour aloe juice and store) Refrigerator juice to be
digested and spray bottle can be place under room temperature.

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Kick the Sugar By Replacing 5 Foods

Eating too much sugar over time has been linked to excess weight, type 2 diabetes, heart disease and certain cancers – and let’s not forget cavities.
If you are looking to reduce or eliminate sugar from your diet, it’s inadvisable to go cold turkey. Instead, pay close attention to what you are currently eating. Are there any hidden sugars which you could easily get rid of? Remember that sugar takes many forms, such as syrups, honey, and agave.
For example, so-called savory sauces, such as ready-made pasta sauce, often contain sugar. You can quickly and easily make your own from olive oil, garlic, onion, tomato, and herbs.
Added sugar refers to any which has been added by whoever made the food, be it the manufacturer or yourself. The natural sugars in plain milk, yogurt, fruit and vegetables are not considered as added sugars and come naturally housed with nutrients and fiber.
Here are 5 dietary swaps you can make that will help you cut back your sugar intake:

1. Mashed Banana

Bananas contain a wealth of nutrients while also delivering a nice hit of sweetness. Combine mashed bananas with a dash of cinnamon to use instead of sugar-filled jam on your toast. Freeze pureed bananas in popsicle molds as an alternative to ice-cream.

2. Applesauce

Make your own applesauce by peeling and coring 900g of apples. Put them in a saucepan with two teaspoons of lemon juice and two tablespoons of water. On a low heat cook them until very soft, about 15 minutes. One cup of applesauce contains about 100 calories, while the same volume of sugar has over 700 calories.
You can use the applesauce in many baking recipes in a 1:1 ratio, but you’ll also need to lessen the amount of liquid used in the recipe. Typically, you can use quarter of a cup less liquid, which could save on a lot of calories from fat, too.

3. Stevia

People in South America have been using Stevia as a sweetener, a plant native to Paraguay, for many years. Stevia is up to 300 times sweeter than sugar, but almost calorie-free. Unlike many other sweeteners, it is not a chemical cocktail and was deemed safe for human consumption by the European Food Safety Authority (EFSA).
It is available in liquid or powdered form. Read the label to see how much you need in exchange for sugar. If you can’t give up the taste of sweet tea or coffee, Stevia is a great solution.

4. Full-fat, Natural ProductsWhen the low-fat craze was at it’s all time high, 
manufacturers removed fat from food, but often 
replaced it with other things so that it still tasted 
good. Look carefully at the ingredient lists of 
low-fat yogurts and low-fat nut butters. The 
chances are there are things that you’ve never heard of. Make your own fruit yogurt by 
simply blending chopped fruit with natural yogurt. You’ll get far more taste without 
additives or sugar.

5. Cacao Nibs Instead of Chocolate

Cacao nibs are roasted slices of cocoa beans. Consider them chocolate in its purest form. A handful of nibs can curb a craving, while delivering antioxidants, magnesium, fiber and iron.
With a little creativity, it’s possible to reduce the amount of sugar in your diet and enjoy eating more real, unprocessed food. Make a plan to see which sugary foods you can substitute and enjoy healthy changes for you and your family.
Jenniferlynn xoxoxo

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