Sugar Detox, Not Just a Trend

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You can pretty much put sugar in anything, your words even. Ever think about a sugar detox? Excess sugar is stored in the body as fat. If you live by the Perato Rule ( make a 20% change to see 80% result) you will reap the benefits of living a low glucose life. I am not saying to break up with sugar completely, just start seeing other people kind of action. Then reconvene after you have had some time apart. Next, you will make a choice if sugar really makes your life sweeter.

There are many options out there...3 Day Detox, 10 Day Detox, 6 Week Detox so on and so forth. Your body needs sugar to live and function.  According to Ian K. Smith, M.D. we really only need 25g a day. On average, we probably consume way more than that. Especially if you are a 2-3 cocktails kind of socialite.

Start by cutting out the alcohol

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(I know, it makes me sad too) and then the extra sugar snacks you have throughout the day. For example, the creamer in your coffee,

the bite size snickers at lunch, the cookie your friend gets you at the coffee shop...get the picture? Next cut out fruit. Yup. Fruit. Yes fruit is good for you, however when doing a sugar detox you want your body to work with what it has to get rid of the extra stored sugar.

Once you have completed your sugar detox days, weeks, or months, then you can begin to introduce those sugars back into your life but with better portion control. So have one glass of champagne,

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low glycemic fruits and just stay away from empty calories as much as you can if you are concerned about over indulging. Just be mindful. As long as you stay under the 25 g the extra sugar will not work against you.

The bitter part of a sugar detox is that you will feel withdrawals. Kind of like cocaine. Not that I've ever done it, but the similarities of depriving your body of an addiction is relatable. Your dopamine levels will begin to plummet. Which is normal. Once you retrain your body to function without it, like healthier food choices you will have your happy place again. The best part of doing a detox like this is that you will begin to experience more than losing weight, you will feel more energized (ironic right) and have a sensitive palate to sweets. Which means saying no to sweets that are diabetically shocking to your taste buds will be a different kind of rewarding treat.

xoxo

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Are Diets A REAL Thing?!

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Written By: RO

How many times have you “been on a diet"? I have done it plenty of times! It ain't bad my lovies. Diets have gotten bad reps for a while now. For example, diets are a quick fix? Clearly, this word needs some clearing up.

Yes, dieting is not a “real” word, it's called a lifestyle. It's also called eating habits. Call it what you want but diets are real and everybody does it. Diets are a real thing and they help you lose weight. Here's the other half of the story though…

Do you know what it takes to compete as a bodybuilder? You go on a restrictive diet for 14 weeks to lean out and help your muscle definition show. Yup, diet. It shocks the body and complements the heavy weightlifting and cardio.

So you hit a plateau? Can't shake off the last 5 pounds. That's because the remaining fat cells in you body are stuck, so to speak, like the cheeto in the couch. You must change your eating habits, eh hem (go on a diet), to help your body dig deep to find the energy, aka fat cells, to continue your daily activities.

Going on a diet doesn't mean eating less. Not at all! It means eating differently for a set amount of time until you reach your goal. Then once you create a new goal you'll start a different diet. Your diet can consist of more calories, less carbs, more fats, or more protein.

I recently took a paleo diet (Click Here to learn more) as a challenge and I came out on top! I had a flatter tummy and have some ab definition. Which was MY goal. I love rice and beans,but I learned that I don't need it on a daily basis and upping my vegetable game was key component.

Whatever lifestyle, eating habit or diet you choose to follow, you just do you!

Xoxo


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Summer Quick Fix

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Written By: RO

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Damn it, that go to dress not fitting like it used to? The party is next week? Read on for some tips on how to make that dress great again (ha!)

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First of all, extreme dieting is NEVER a healthy way to lose weight. The first couple of pounds you lose is just water weight anyways. That will always come and go. The weight you gained wasn't overnight, so you can't lose it overnight either. However, we have all been in a bind where we wish we could just lose a little of the bloat to just get through whatever event is happening. So,  immediately stop any carbonated beverages! Like for real, put down any drink that has bubbles AND sugars! Those drinks are not our friends. Drink a gallon of water a day. I know I said you will lose water weight so why drink more? You need to flush out your system and get the juices going in your digestive system. Nah mean??

Now my second step is recommended only for a short term, like 3 to 4 days. Cut your calories down to 1200. You need to shock your body and feed it the right kind of 1200 calories. You can fill up on meats and veggies. Yup that's it. No extra carbs. Even the “healthy" ones like 100 calories pretzels. Veggies are so low in calories you will see how it easy it is to fill up on them. You can have a slice of wheat bread, however, with one and a half tablespoons of peanut butter for breakfast. That should fill you up and hold you over for about 3 to 4 hours. It is also about 300 calories. If you eat fruit, No more than two fruits a day and eat them before 1 pm. Your body will hold onto it longer if you eat it later. Download my Fitness Pal to help you keep track of your calories.

Third step, do some HIIT Cardio. It doesn't have to be extreme, and they can be about 10 to 20 minutes long. Like running in place for 30 seconds then followed by mountain climbers for 30 seconds. You can Youtube lots of different routines. Just find the one that makes you excited to try.

Finally, my last step. Stay disciplined. This plan will only work if you stay disciplined. It will be challenging if you hang around people who are tempting you to break your plan. Surround yourself with people on the same path as you. Who knows, this could be the beginning of your fitness journey.

Xoxo


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Defeating Diet Culture

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Written By: Danielle James // @danielleeejames

Diets don’t work. Diet culture feeds off self-esteem and destroys self-worth. Cutting out major food groups or restricting how much you consume in a day robs your body of balanced nutrients and critical vitamins that it needs to function properly.

Many people harbor toxic relationships with food. Disordered eating, binge eating, comfort eating… they all represent a twisted way of thinking when it comes to the fuel your body needs to survive.

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Changing the way you think of food is the first step to mending your resentment towards it. Thinking of food as the fuel your body needs to walk, talk, think, and breathe is the best way to start. For most people struggling with disordered eating, food represents a bandaid for other trauma and emotions. By thinking of that meal as what’s going to power you through a study session or your next workout rather than a way to forget the bad parts of your day is the first step.

Comfort food is great, but there is a time and a place to eat it. Getting a little more adventurous in the kitchen by experimenting with different cultures and cuisines can you help you break any food funk you might be in. Appreciating new ingredients and learning new techniques can radically change your view on food.

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Food is the fuel of life. Through diet culture, we’ve been trained to see food as a reward or a punishment, when it’s simply the way we survive. It fuels our everyday functions, helps us walk, talk, sit, and stand, and can be a really fun way to learn about other people and cultures. Changing the way we appreciate food is the first step to defeating diet culture and the danger it poses to everyone.


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Don’t think you need sunscreen? Well, you’re wrong.

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Written By: Jill Warwick ~  @girlwiththejoplinglasses

Hello sun, glorious sun! Thank you for finally emerging through the grey skies! I am ready for some fun in your rays.

Sunglasses – check, tunes – check, vat of sunscreen – double check.

That’s right – a vat.

With a family history of skin cancer and a skin tone that only has two settings; pale as the driven snow and burnt lobster shell, the sun is obviously not always my friend and neither is anyone in my general proximity during the “better weather” months. It sometimes feels like the glare of my legs in shorts is a siren call for stares and comments.

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I get it- I’m alarmingly pale.

I was the damn example in Health class, so trust me, I know my legs are white.

And I know, I know – there are other ways to get a tan, but I have never felt comfort with using tanning beds or spray tans or tanning lotion and I don’t naturally tan, no matter how many people suggest I just “get some sun”.  

Okay, I’ll be honest- I also don’t want to dye my blonde, nonexistent eyebrows to match whatever tan I get and using a filler? Hell no. It’s a miracle I can work eye shadow.

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I don’t know where it started, but there seems to be this collective idea that only the fair-skinned need sunscreen, when in fact, everyone needs it.   

According to the American Academy of Dermatology Association(AAD), an estimated 1 in 5 Americans will develop skin cancer in their lifetime; this is the most common cancer in the U.S.

It can affect any skin type.

The Centers for Disease Control and Prevention recommends preventative measures such as wearing sunglasses,  staying in the shade especially during late morning through mid-afternoon hours, avoiding indoor tanning and covering your arms and legs.

Need help picking a sunscreen? The infographic below is from AAD.

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It may seem like a drag to take all these extra measures, but soon you’ll start to see sunscreen as a no-brainer addition to your beach bag and your skin will thank you.  

Enjoy your summer, show off that beautiful body, but don’t forget your sunscreen.

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Premenstrual dysphoric disorder

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Written By: Gabriela Pereira

So, you’ve been moody this month. Your breasts are tender, your tummy aches, and there’s an uncontrollable wish to eat chocolate haunting your every waking moment. You know what this means, since it’s all the typical signs of the monthly period, but something feels off. Your mood is worse than usual, getting out of bed gets harder as the days pass, and you can’t stop tearing up at all the commercials involving cute animals.

Being sad, stressed, angry before experiencing menstruation is common, but being incapacitated by these emotions is not. Many people that menstruate have become used to the ups and downs of hormones, so it’s hard to distinguish what’s normal from what is not.

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However, if you think your symptoms are harder they should be, perhaps it's time to set an appointment with your doctor. You aren’t crazy, or dramatic and getting your health checked out by a professional is not overreacting.  You could be experiencing PMDD, a severe form of PMS, and there’s no need to suffer in silence.

According to the US National Library of Medicine, Premenstrual dysphoric disorder (PMDD) is a condition in which a woman has severe depression symptoms, irritability, and tension before menstruation. The symptoms of PMDD are more severe than those seen with premenstrual syndrome (PMS). The causes of PMS and PMDD have not been found, and people with it often have anxiety, severe depression and seasonal affective disorder (SAD).

The only way of getting an accurate diagnosis is going to the doctor, so if you have been feeling worse than you think you should be, for more than 3 months in a row, don’t worry, there’s a solution.

Besides, if you want to get ahead of it and try to manage the symptoms, exercise, small, frequent meals, calcium supplements, avoiding caffeine, alcohol, and sweets and stress management can be very helpful.


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