My Items

I'm a title. ​Click here to edit me.

Pumpkin Spice Protein Balls

Pumpkin Spice Protein Balls

If you have tried protein balls or bars in the past and hated them, I don't blame you. Anything containing protein powder tends to be dry, bland and chalky, but not these babies ! The addition of the pumpkin puree makes these sweet, soft and the perfect fall treat to satisfy your sweet tooth and your wellness goals at the same time. These are high in protein, fiber, antioxidants, gluten-free, added sugar-free and dairy free/vegan if you use the enjoy life chocolate chips. Ingredients: 1/2 cup pumpkin puree 1/2 cup natural nut butter 1 cup or 4 small scoops vanilla protein powder (I used this brand) 4 tbsp. almond flour Pumpkin Spice and Cinnamon to taste Chocolate Chunks (Enjoy Life is a great dairy free option or Hu Kitchen makes stevia (no sugar sweetened chunks) Directions: Mix everything together in a bowl, roll into balls and enjoy =)

7 Better-for-You Swaps for Your Favorite Foods

7 Better-for-You Swaps for Your Favorite Foods

When it comes to making healthier choices, it’s better to focus on what you can add or replace in your diet rather than what you should try to remove. Below you can explore 7 better-for you food swaps. 1. Pasta A better for you swap for regular pasta is bean or lentil pasta. These pastas have the exact texture of normal pasta, but are made from only one ingredient, beans ! They are higher protein, higher fiber and lower carb than regular pasta and therefore will have a better impact on your blood sugar than regular pasta. You will be shocked by how full you feel from a small serving of this pasta. There are many different brands out there but Barilla red lentil and Banza chickpea pasta are a couple of my favorites. You can also purchase frozen vegetable pasta in the Birdseye brand steam fresh bags in the frozen section of the grocery store for a quick lunch option. Some other pasta alternatives include zucchini noodles which are just spiralized zucchini and spaghetti squash. When roasted, the inside of the spaghetti squash can be easily pulled apart with a fork and comes out in strands. If you are looking for a way to cook it, you can find a couple great recipes here and here. 2. Rice For a higher fiber and lower carb alternative- swap cauliflower rice for regular rice. You can buy ready to steam bags at most grocery stores for your convenience. I enjoy pairing cauliflower rice with a burrito bowl or stir fry- you can even opt for this blood sugar friendly alternative at chipotle now ! 3. Ramen Noodles Swap your Ramen noodles for Miracle noodles! These are made from a Japanese plant called konjac and the entire bag only has 5 calories and 1 net carb. I wouldn’t recommend them as a spaghetti alternative personally, but they are great in soups or stir-fries. I use these to make a better for your version of pad Thai or season them to taste like ramen noodles- the texture is exactly the same. 4. Breakfast Bars Many of my health coaching clients enjoy eating the different cereal bars such as Nutrigrain and Nature valley bars. These tend to have about as much sugar as a candy bar and don’t contain any protein and therefore aren’t a good option to keep you feeling full and satisfied. A better for you swap would be Barebells brand protein bars. You can purchase these bars at trader joes or order them online from amazon. They are 20 g of protein, no added sugars, only 16 net carbs and taste like one of those little Debbie star crunch cookies. They are truly the most delicious protein bar out there. 5. Energy Drinks I am not going to tell you to live a life without caffeine, that would probably be unrealistic BUT I do want to share a better alternative- the first is crystal light pure energy- these can be added to your water and contain 90 mg of caffeine with only 6 g of added sugar in comparison to the 27 g in a monster. They are primarily sweetened with stevia which is a natural sweetener and can typically be found at target. Two other good options are Celsius live fit and yerba mate. 6. Yogurt This one is really simple, swap plain Greek yogurt with berries for sweetened or fruit on the bottom yogurts. This will save you 15+ grams of sugar on average! 7. Bread Swap white bread for sprouted, whole grain or sourdough bread. The grains in sprouted bread have been allowed to sprout which allows your body to better digest the grain and absorb more nutrients. Which of these swaps sounds like something you would like?

Diet Myths Debunked

Diet Myths Debunked

The myth: Eating healthy is too expensive. Eating healthy doesn't have to be expensive, but it can be if you're buying energy drinks, canned beverages, packaged or fast foods simultaneously. Try buying things such as nuts, seeds and beans in bulk. Opt for fiber-rich grains such as barley and quinoa. Instead of planning meals around meat, choose less expensive proteins, including beans, eggs, skinless chicken thighs and canned salmon. When buying fresh produce, get what’s local and in season. Don't be afraid to buy canned or frozen fruits or vegetables, they are just as nutritious as fresh! The myth: Egg Yolks Are Bad for You Dietary cholesterol is one of the least impactful ways to raise cholesterol, your body regulates this on its own! Cholesterol is a healthy part of a balanced diet and plays an important role in hormone production. What's important is the type of cholesterol you are consuming. Egg yolks are loaded with HDL which is the good cholesterol and actually counteracts the effects of bad cholesterol. The myth: Eating fat makes you fat This myth stems from the fat fear that was common in the 70's/80's. Fat is essential for the absorption of fat soluble vitamins and should NEVER be completely eliminated from the diet. It also plays an important role in satiety (feelings of fullness) and I recommend you try to include at least 1-2 tbsp. in every meal. Opting for healthy fats is the key: You should include moderate amounts of healthy fats—olives, nuts, avocados, olive oil—in your diet every day. The myth: Carbs make you fat. Cutting any nutrient out of the diet can produce weight loss. Whether it is carbs. fats, protein, etc. There is no magic key. Despite this, not all carbohydrates are created equal. A chocolate cupcake and a banana both contain carbs, but one also has necessary nutrients and healthy fiber which increases feelings of fullness and decreases the impact on blood sugar. Try to choose carb-rich foods that are minimally processed and high in fiber, such as whole grains, legumes, fruits, and vegetables. The myth: If you want to lose weight, go on a diet or detox. Our kidneys and liver are responsible for removing the toxins that are in our bodies so unless you have problems with these organs, there is no need to detox or cleanse them. Most regiments used for a typical detox dehydrate the body and can cause bowel issues like diarrhea so the weight loss you see within a few days is typically just from the loss of water. Instead of a detox, jumpstart progress on a new diet by increasing the amount of water you are drinking and vegetables you are eating. The myth: Eating Before Bed Makes You Overweight There is no magic hour after which you should fast before bed. What you want to avoid is over eating for the day and eating junk food, period—we just happen to eat more junk food in the evenings. If you’re feeling hungry before bed, don’t starve yourself—have a small protein-packed snack (like a protein shake) in the evenings, which could potentially increase your metabolism overall. The myth: Diet Soda is better than regular soda While low in real sugar diet soda replaces the sugar with fake sweeteners such as aspartame and sucralose. These sweeteners are 500+ times sweeter than sugar and alter our perception of sweetness. This causes increased cravings for sweet foods and is confusing for the brain/body. They are a step in the right direction but it is recommended you limit all added sugars fake or real. The most natural alternative I might recommend is Stevia. The myth: Organic food means healthy automatically "Organic" means produced without the use of conventional pesticides. While it is recommended that you opt to purchase certain fruits and vegetables organic, it doesn't mean that something is automatically "healthy". The myth: Vegetables oils are “heart-healthy”. Vegetable oils have long been touted as “heart healthy” oils that are said to help lower cholesterol and support overall health. Unfortunately, this is one of the biggest myths in the nutrition community. The term vegetable oil is used for oils that have been extracted from seeds including canola oil, corn oil, soy oil, rapeseed oil and safflower oil. In fact, the term “vegetable oil” is often used as a blanket term for these oils and therefore when you buy “vegetable oil” at the grocery store you are often buying a combination of these seed oils based on what they have available. The first and most obvious problem with vegetable oils is simply that these oils are not fit for human consumption. The process of creating vegetable oils involves chemical extraction, degumming, refining, bleaching, deodorizing and hydrogenation in the case of margarine and spreads. Given their high level of processing, vegetable oils are incredibly fragile and can easily be damaged by exposure to light, heat, and air, making them a poor choice as cooking oils. One of the primary health concerns of vegetable oils is their high content of polyunsaturated fatty acids, also known as PUFAs. Polyunsaturated fats are highly unstable and oxidize very easily. Omega-6s are the PUFAs found in vegetable oils, and although they are essential to human health, in excess are dangerous and inflammatory to the body. When cooking I recommend you opt to use olive oil or avocado oil instead of vegetable oils.

SUGAR SCHOOL LESSON 1: THE BASICS

SUGAR SCHOOL LESSON 1: THE BASICS

For the month of August, we are challenging you to RETHINK YOUR DRINK 🥤 Replacing sugar and artificially sweetened beverages with healthier alternatives is one of the quickest and easiest routes to weight loss, increased energy, decreased inflammation and vitality. CLICK HERE TO SIGN UP FOR THE CHALLENGE ! =) To support you on your new journey you have all been enrolled in ✨SUGAR SCHOOL.✨ Sugar School is a 4-week series where I will be teaching you exactly how to break up with sugar. The first step in breaking up with sugar is understanding the different types of sugar and where you will find them. Our first lesson is: THE BASICS OF SUGAR and class is officially in session. There are 3 types of sugar or sweetener that people often get confused: Added sugar, natural sugar, and artificial sweeteners. ADDED SUGAR is the stuff that is added to food, beverages, or goods during processing. This includes sugars from syrups, honey and concentrated fruit or vegetable juices. This does not include naturally occurring sugars that are found in milk, fruits, and vegetables. Added Sugar can be hard to identify on a label because it goes by over 75 different names or “identities” such as sugar, refined sugar, cane sugar, corn syrup, palm sugar, refined sugar, cane juice etc. Its important to understand that despite the name change, these are all sugar. Added sugar has little to NO nutritional benefit and A diet high in added sugar aka “empty calories” may contribute to weight gain, low energy, bad mood, increased anxiety, stress, decreased memory, focus, and skin problems. The American Heart Association recommends women limit sugar consumption to 6 teaspoons or 25 grams per day and men limit to 9 teaspoons or 36 grams per day. If you are considering gulping down a 12-ounce can of soda which contains 8 teaspoons or 32 grams of added sugar, you will consume your whole day’s allotment in just one drink. Added sugar can be found in obvious places like sugar or flavored syrup added to coffee, soft drinks, candy, and dessert foods like cakes, cookies, pies, ice cream. But can also be found lurking in foods most people consider healthy such as : plant-based milks, breakfast cereals, protein bars, jerky, bacon, dried fruit, BBQ sauce, wine, sushi rice, bread, tonic, nut Butter, flavored oatmeal, ketchup, salad dressing, granola, pasta sauce, and flavored yogurt. This is why it is always so important to read labels. NATURAL SUGAR is naturally occurring in foods such as whole fruit, unsweetened dried & frozen fruit, 100% fruit juice, and unsweetened plain yogurt or milk. Yes, these foods have natural sugar, but they also carry important nutrients for good health and therefore should be enjoyed in moderation. Last is ARTIFICIAL SWEETENERS which are technically not sugar but deserve an honorable mention. Artificial sweeteners are chemicals commonly added to diet beverages, desserts or found in those little packets you add to your coffee in the form of Splenda, Equal or Sweet'N'Low. You will likely see them listed under a variety of different names such as sucralose or aspartame on your food labels. These are a popular sugar swap for diabetics and dieters alike as they contain no calories. While these are a step in the right direction for those looking to lower their blood sugar, its important to understand they are no magic bullet. Artificial sweeteners can be up to 1000 times sweeter than table sugar and people who routinely use them may start to find naturally sweet foods, such as fruit, less appealing and unsweet foods, such as vegetables completely unpalatable. Additionally, research suggests that they may prevent us from associating sweetness with caloric intake. As a result, we may crave more sweets, tend to choose sweet food over nutritious food, and gain weight. They also may disrupt the balance of gut bacteria in some people, which could increase the risk of disease. Artificial sweeteners are generally recognized as safe but research remains unclear on the effect they have on our cravings, appetite and weight. They contain no nutritive value or calories and therefore will not be listed as “sugar” on the food label. These are the basics of sugar and sweeteners. In our next lesson I will be teaching you how to find them on a food label. Your homework this week is to discover which foods and drinks you consume have sugar or sweeteners in them. Until then, class is dismissed.

Cous Cous Summer Salad

Cous Cous Summer Salad

Ingredients: 1 box Cous Cous (Israeli Cous Cous is best if your store carries it) 1 Avocado 1 7 oz. container mozzarella balls (drain out all water before adding) 1 pint cherry tomatoes (cut in half) 1 can corn (I forgot to add) Basil White wine vinaigrette: 3 tbsp. White wine vinegar 5 tbsp. Olive oil 1 tsp. Dijon Mustard Salt + Pepper Cook cous cous per box instructions. Drain can of corn and cook lightly in pan with olive oil until golden. Add cous cous, corn, cut up avocado, mozz balls and cherry tomatoes to large bowl. Chop 4-6 basil leaves and add to bowl. For vinaigrette: mix all ingredients in separate bowl before adding to cous cous mixture Refrigerate 1-2 hrs before serving.

Healthified Peach Crisp

Healthified Peach Crisp

Filling ingredients: 5 peaches, sliced 1 tbsp. vanilla 2 tbsp. maple syrup or coconut sugar 1 tbsp. lemon juice 1 tsp. cinnamon 1 tbsp arrowroot starch (optional) Crisp Topping: 1/2 cup walnuts, chopped 1/3 cup oats 1/3 cup almond flour 2 tbsp. coconut sugar 1 tsp. cinnamon 1 tsp. vanilla 2 tbsp. coconut oil 1 tsp. salt Instructions Preheat oven to 350 degrees F. In a large bowl, mix together all ingredients for the filling. Pour into an small baking pan or pie pan, and evenly spread out. Roughly chop walnuts for topping Mix all topping ingredients and spread out this mixture evenly over the peaches. Bake in the pre-heated oven for 25 minutes, until the topping is golden brown and crispy. Serve with dairy free ice cream or coconut whipped cream.

Ginger Teriyaki Meatballs

Ginger Teriyaki Meatballs

Great served with rice and roasted broccoli or simply enjoyed as a high protein snack. Prep Time: 5 minutes Cook Time: 20-25 minutes Servings: 10-15 meatballs Ingredients: 1 lb. ground chicken or turkey 1/2 cup almond flour (for low carb) or breadcrumbs 1 egg 2 cloves garlic, minced 1 tbsp. ginger (fresh is best) 1 tbsp. soy sauce or coconut aminos 1 tsp. sriracha 2 tbsp. sliced green onion (the whiter thicker part) 1 tsp. each salt & pepper Sauce: Teriyaki or Coconut Aminos (I prefer coconut aminos) Garnish: 2 tbsp. green onion (the green part) + sesame seeds Directions: Preheat oven to 400 F Combine meat with all listed ingredients except sauce/garnish and mix well. Roll into meatballs and place on parchment or foil lined baking sheet. Cook 20-25 minutes or until internal temperature is greater than 165 F When meatballs are done, toss in teriyaki sauce or coconut aminos. Garnish with sliced green onion and sesame seeds. Serve with broccoli or asparagus and brown rice.

How to Build a Satisfying Smoothie

How to Build a Satisfying Smoothie

It's almost smoothie season, and we've got a problem. Too often I see people make smoothies wrong. They grab a bunch of fruit, mix it with water, and to no surprise find themselves starving again in an hour. They have the right idea but are missing some important components. Today, I am enrolling you in Smoothie School and the main subject is Smoothie Anatomy. Here is your Cheat Sheet for building a satisfying and nutritious smoothie: 🍓 ​Fruit:1 cup or 1 piece 🥦 Veggies:1-2 cups 💪 Protein:10+ grams
🥑 Fat:1-1.5 tablespoons 🥛 Liquid:½-1 cup ✨ Booster(Optional): 1 tbsp. Attend virtual “class” by watching the wellness bite and reading the blog post below. BUILD YOUR OWN using your basic smoothie anatomy.
Chose an ingredient from each checklist category, blend and enjoy ! 🍓 FRUIT: 1 cup or 1 piece
banana, berries, peach, orange, pineapple, mango, lemon, lime.
You can mix & match, but keep it to 1 cup. 🥦 VEGGIES: 1-2 cups
spinach, kale, cauliflower, zucchini, cucumber, carrots, pumpkin, beets.
You will be shocked how well it blends in and you don't even taste it !! 💪PROTEIN. Pick one:
kefir, plain Greek yogurt, cottage cheese, protein powder, grass-fed collagen or hemp seeds.
Experiment with which one keeps you most full. Aim for at least 10 grams of protein. 🥑FAT. 1-1.5 tbsp. nut butter (like peanut or almond), seeds (like chia, hemp or ground flax seeds), 1/4 avocado, flax seed oil, coconut oil Choose plant-based sources. Fat is the key to staying full for hours and maintaining stable blood sugar !! 🥛 LIQUID. 1/2-1 cup or desired consistency
About 1 cup water, coconut water, unsweetened plant milk, iced coffee, green tea, or herbal tea
The key here is that we are not adding juice or sugar. The smoothie is naturally sweet from the added fruit. ✨ BOOSTER. Optional.
chia, flax, hemp seeds, cacao powder/nibs, fresh ginger, MCT oil, turmeric, cinnamon, spirulina, pre/probiotic powder, mushroom powder, matcha etc. Your homework? 📜 Try making your own satisfying smoothie using the recipe in the video or one of the ones linked below. E-mail me a picture of your creation. Then I’ll email you a Smoothie School graduation certificate! FUN!

My favorite smoothie recipe (from the video)
Banana Berry Smoothie 1/2 banana (frozen is best) or 1/2 cup 1/2 cup frozen mixed berries 1 frozen handful greens (spring mix, spinach, etc.) 1 serving or scoop protein powder 3/4 cup almond milk 1 tbsp. peanut butter ✨Optional: 1 tsp booster such as chia seeds or ground flax seeds Some other great smoothie recipes: Turmeric Pineapple Smoothie Orange Creamsicle Smoothie My Everyday Smoothie Bowl - @broccyourbody Reese's Peanut Butter Cup Smoothie Detox Green Smoothie | Liz Moody Peach Protein Smoothie Bowl (urbanfoodiekitchen.com) Smoothie Recipes - Orange Mango Ginger Smoothie (jennabraddock.com) Green Avocado-Peach Smoothie - Homemade Nutrition - Nutrition that fits your life Healthy Valentine's Day Strawberry Cheesecake Smoothie - Lively Table Orange Strawberry Squash Smoothie | Nutrition to Fit Toasted Coconut Wild Blueberry Smoothie Bowl - Nutrition Starring YOU Blueberry Spinach Smoothie | Layered Smoothie | Create Kids Club

May Challenge: Steppin Into Summer

May Challenge: Steppin Into Summer

Time to dust off your running shoes. Next Saturday, May 1 we will "kick" off our annual company-wide steps competition. 😄 It will once again be a BRANCH ON BRANCH SHOWDOWN with winners in two categories: higest average steps and total steps. Is your branch is the best, the toughest, the strongest or most fit, now is your time to prove it! Defending champions are Newark and Corporate who took home the titles for highest average steps and total steps respectively. Last year we took over 20 MILLION steps as a company and this year I want to see that number DOUBLED. Heres how it will work: All steps will be tracked in your branch spreadsheet (I will be sharing this with your branch next week). You DO NOT need a fitness watch to track steps- almost all phones now have this as a built in feature. Just make sure you bring it with you when you're on the go. Non-step excercises such as yoga, bike riding, strength training CAN be converted into steps using the chart below. Find an accountability buddy by encouraging your co-workers to join in on the fun. You will be more successful personally and as a team the more of you that participate. Atleast 15% of your branch must participate to win the average steps category At corporate I will be hosting Walking Wednesdays. Each Wednesday I will walk at 10:30 am at coporate and I invite you to join me. Giftcards will be randomly given out for participants. If you would like to host walking wednesdays at your branc we can do the same. If you would really like to participate in this challenge, but dont have a fitness watch drop me a few lines as to why you believe this will make you more sucessfull on your wellness journey/ in the challenge and I will pick 3 people to give one to. 🙂

Fueling for Fitness: What to Eat to Optimize Exercise, Recovery and Muscle Growth

Fueling for Fitness: What to Eat to Optimize Exercise, Recovery and Muscle Growth

If you find yourself feeling sluggish during exercise, struggling to build muscle or sore for many days on end, it’s possible you are not refueling properly. While there are many sports drinks, bars and nutritional supplements on the market that claim to improve exercise performance and recovery, the best way to fuel your body is to eat real food. Eating the right combination of foods will help energize your workouts, promote muscle growth, build endurance and enhance recovery so you feel less sore after exercising. Follow these tips to create the optimal environment for seeing your desired gains and having the energy to achieve them. Have a pre-workout meal or snack 30 – 90 minutes prior to exercise. The best pre-workout snacks are going to be a 2:1 combination of produce and lean protein. The produce will provide your body with carbohydrates, vitamins and minerals to energize your workout, while the protein will spare your muscle from being broken down for energy. You want to keep a pre-workout snack small so you don’t feel full or heavy and give your body adequate time to digest and absorb. Some pre-workout snack ideas could include: Berries with Greek Yogurt Apple Slices and Peanut Butter Grapes and a Cheese Stick Banana Peanut Butter Toast If you don’t like eating prior to exercise, it is okay to skip the snack so long as you are adequately hydrated and don’t feel weak or low energy. The Most crucial meal is the post-workout recovery meal. Refuel your body within 30 minutes to one hour of your workout to restore drained cells with nutrients. During this post-workout window your body most optimally and efficiently absorbs protein and carbohydrates. This is why you might see people leaving the gym with a protein bar or shake in hand. Your Post workout meal should consist of carbohydrates to help replenish the glycogen lost in your muscles during your workout and protein which provides amino acids that facilitate muscle repair and rebuilding. Some examples of post workout meals could include: Oatmeal + Nut butter + Mashed Berries + Hemp seeds Smoothie: Banana + Protein Powder + Spinach + Chia Seeds Tuna on a Whole Grain Wrap + Sliced Apple + Olive Oil Mayo Taco Bowl: Chicken, Quinoa + Greens + Guacamole For someone who is regularly exercising it is recommended you consume 1.2-2 gram of protein per kg bodyweight. If you weigh 200 lbs. that’s at least 109 grams of protein daily Hydrate: The formula for top performing athletes such as Tom Brady is to drink half your body weight in oz. of water daily. If you weigh 200 lbs. that’s 100 oz. water daily. The best form of hydration is good 'ole water – no need for the sugary Gatorade. For extra sweaty days you can add electrolyte tablets to your water or a pinch of sea salt to coconut water for better hydration. If you are training for a triathlon/marathon or in a competitive sport, there are extra things you need to consider, however this list is a great start! Sports nutrition isn't just for competitive athletes. Your diet provides the fuel for all your physical activities, from a casual stroll around the neighborhood to a tough sweat session at the gym. Plus, if you're just beginning an exercise program, being intentional with nutrition and making smart eating choices will help you reach your goals quicker, whether it's weight loss, weight gain or maintenance.

How to Hydrate! + Hydration Hacks

How to Hydrate! + Hydration Hacks

The days are longer, the sun is hotter and it is possible that may not be drinking enough water ! The human body is 60% water — and our blood is 90% water. Some signs of not drinking enough water include periods of low fatigue and energy, difficulty concentrating, increased sugar cravings, weak immune system, dry skin, bad breath, muscle cramps and constipation. It is recommended you drink half your body weight in oz. of water daily
ex. If you weigh 200 lbs. that would be 100 oz. of water daily. Other ways to assess hydration include your thirst and the color of your urine. Feeling thirsty indicates your body is not receiving adequate hydration. Urine that is dark or colored indicates dehydration. Pale or non-colored urine typically indicates proper hydration. You get most of your water from drinking beverages, but food also contributes a small amount to your daily water intake. Some high water foods to include are watermelon, cantaloupe, blueberries, and vegetables such as cucumber, zucchini, and tomato The best form of daily hydration is plain water, no need for high sugar sports drinks like Gatorade. On extra sweaty days you can add electrolyte tablets to your water or a pinch of sea salt to your coconut water. Here’s some tips to help you hydrate: Buy or use a water bottle that you like! + carry it with you everywhere you go. I am a big fan of hydroflasks as they keep your water cold for hours on end and are customizable with different types of lids and straws. Amazon.com: Hydro Flask Water Bottle - Stainless Steel & Vacuum Insulated - Wide Mouth 2.0 with Leak Proof Flex Cap - 32 oz, Watermelon: Sports & Outdoors You can also find some more cost effective hydro flask "dupes" on Amazon such as this one: Amazon.com: Thermoflask Double Stainless Steel Insulated Water Bottle, 24 oz, White: Kitchen & Dining. Try to beat the clock on a time stamped water bottle. Even better if you get a big obnoxious one like this one: Amazon.com : Venture Pal Large 1 Gallon/128 OZ & 74 OZ Motivational Leakproof BPA Free Water Bottle With Time Marker Perfect for Fitness Gym Camping Outdoor Sports-1Gallon-Pink : Sports & Outdoors Set alarms or reminders in your phone Or get a water bottle that will glow to remind you hourly like these: Amazon.com: ICEWATER 3-in-1 Smart Water Bottle(Glows to Remind You to Stay Hydrated)+Bluetooth Speaker+ Dancing Lights,22 oz,Stay Hydrated , Enjoy Music (A1-Blue): Home Improvement Amazon.com: Hidrate Spark 3 Smart Water Bottle, Tracks Water Intake and Glows to Remind You to Stay Hydrated, BPA Free, 20 oz, Scuba: Kitchen & Dining Infuse your water with fruit or herbs to amp up the flavor Some fun combos include: Strawberry + Basil Lemon + Blueberry Cucumber + Mint Orange + Lime Get a water bottle or cup with a straw Straws make mindless sipping easy. Grab some re-usable metal straws to keep it eco friendly. Try it with ice, sparking, flat, from the tap, room temperature or cold. Try logging your intake in an app such as Fitbit or Myfitness pal or write it on your calendar. There are many ways you can consume water. Which one is right for you? Experiment and discover your favorites! Drinking water is crucial for almost every process in your body. From supporting exercise performance and energy levels, digestion, concentration, Water will never go out of style . So drink up my friends.

AUGUST CHALLENGE: RETHINK YOUR DRINK

AUGUST CHALLENGE: RETHINK YOUR DRINK

✨The quickest and easiest route to weight loss, increased energy and vitality is replacing sugar or artificially sweetened beverages in your diet with more nutritious alternatives. ✨

For the month of August, we are challenging you to Rethink Your Drink!🥤 The challenge will be 31 days of no sugar or artificially sweetened beverages. This includes beverages containing sugar or sweetener such as diet or regular soda pop, energy drinks, juice, sports drinks such as Gatorade or Powerade, coffee with added sweeteners or syrups, flavored waters/seltzers, alcohol with added sugar etc. but wait... What foods contain sugar? How do I read labels? What is the difference between added and natural sugar???? 😱😨 Have no fear...for the next 4 weeks I am enrolling you in SUGAR SCHOOL!🎓✨ I will teach you the ins and outs of sugar: How to find it on labels, the different kinds, how to reduce cravings and smart sugar swaps. In addition, I have attached your handy dandy challenge workbook which includes a beverage index and list of sugar synonyms for reference. By the end of this challenge, you will be a certified sugar EXPERT! The benefits?
One month of increased energy, gut health, immunity, mood, decreased cravings, blood sugar, risk for chronic disease
++so much more! You can do anything for just one month! After the challenge is complete you are welcome to embrace sugar again, but I have a feeling you won’t want to! 😜 If you would like to sign up for the challenge, click the link below and stay tuned for more info. I am so excited for this journey with you! CLICK HERE TO SIGN UP FOR THE CHALLENGE ! =)