When I talk to other women about their health, the topic of fatigue almost always comes up, and more specifically, it’s the afternoon energy crash that happens somewhere between 2:00 and 3:00 in the afternoon.
(Don't feel like reading? Just watch the video, it contains the same information.) A lot of times, when that energy crash comes, it’s because of what we ate at breakfast and lunch. When simple carbohydrates are eaten on their own it can quickly satisfy your hunger and give you an energy boost, but both are only temporary, and it leaves you craving more simple carbs when your energy drops a few hours later. And then you’re on a blood-sugar rollercoaster. So when you eat simple carbs, like bread or pasta, make sure to pair it up with a healthy fat and a protein to balance your blood sugar, so you prevent the energy crash and so you’ll feel fuller longer. When you include protein, from either plant or animal sources, and good fats like avocados, nuts and seeds and healthy oils like coconut oil and extra-virgin olive oil your meal is more 'fulfilling' and contains the proper balance of nutrients, which will keep your energy levels up. There’ll be no need for cravings because your body has what it needs. The body only craves things because it’s missing something. These simple changes in your eating will make a big difference in your energy levels throughout the day. Another reason for a lack of energy is not getting enough daylight and movement. Our bodies were not created to sit indoors at a desk all day long without daylight and the ability to move around. But I also get that’s the reality for a lot of people because it was my reality for many years. That doesn’t mean there aren’t things you can do though. Try getting out for a walk on your lunch break for both exercise and daylight. Exposure to daylight will help your natural rhythm, with the bonus of helping you sleep better at night. Last but not least, water is a simple and really effective way to boost your energy levels. Every system in your body needs it, and when we don’t have enough, we become dehydrated, and dehydration leads to feeling tired. Try drinking 8 glasses of water in between meals spread throughout the day and see how much better you feel. Don’t wait until you’re thirsty, because by that time you’re probably already dehydrated. So here you have 3 simple, yet really effective changes that will help boost your energy throughout the day. If you try these tips and you’re still finding yourself dropping tired in the afternoon, there may be more going on and I would love to help you by looking into it further with you. Just send me an email HERE. Until next time, May Anne
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The May long weekend has come and gone and now summer feels like it’s ‘officially’ here.
Long weekends are amazing and usually involve yummy food, socializing and the great outdoors. If you’re anything like me, you love the long weekend for those reasons- the get-togethers, the BBQ’s and sunshine. Those are all great things, however, we can find that by the end of the long weekend, we’re feeling the need to ‘Get Back On Track.’ My tendency used to be to overly restrict calories after indulging, but this only led to another indulgence later on because it wasn’t sustainable, and made me feel like I was punishing myself. What I came to realize is that overly restricting calories means your body will end up with serious nutrient deprivation and you’ll end up with cravings in order to get those nutrients back in your body, and ultimately you’ll gain the weight back, possibly with more than you had to begin with. So, if you’re looking to get back on track, these TIPS will help you do that. 1. Have Breakfast. This will kickstart your metabolism and helps set you up for balanced blood sugar, which will reduce cravings and keep your energy levels up. Include protein, fats and carbs at your first meal of the day. 2. Hydrate. Water is necessary to flush out toxins and increase your energy. Water is essential for every system in your body to function well so be sure to drink at least 8 glasses a day. 3. Have Snacks. Get back in the routine of eating regular balanced meals spread throughout the day, with snacks in between, if needed. It’s important to keep your metabolism going so you can avoid an energy crash, which in turn could cause another binge. Raw mixed nuts and fruit are great snack options. 4. Include Protein and healthy fats with your meals. Eating protein at every meal will help curb your cravings for refined carbs. Protein and Fats take longer to digest and are a slow-burning fuel, keeping your energy levels up and reducing the need for quick-fixes when your energy crashes. 5. Start working out regularly. Once you get into the habit of working out regularly, your body will crave it and you’ll miss it when you don’t do it. Find something you enjoy, and remember, it doesn’t have to be at a gym. Just get your body moving. The sooner you get back on track, the sooner you’ll start feeling better about yourself. Until next time, May Anne P.S. To help you get back on track more easily, join my FREE 5-DAY SUGAR-FREE CHALLENGE so you can easily say NO to the foods that are keeping you stuck (it has NOTHING to do with your willpower, btw!) Water is one of our most important nutrients (and it might seem kind of boring, but it's actually my favourite drink!)
I know it seems like such a simple thing, but drinking enough water can easily become overlooked for people who aren’t used to drinking water regularly, and they can be easily become dehydrated. Paying attention to daily water intake is important and might take some pre-planning if it’s not something you’re used to doing. Try to prevent even mild levels of dehydration as even being slightly under-hydrated can impede our daily performance. The following symptoms may indicate even just a mild hydration:
Here are just a few of water’s many benefits and functions:
Urine output and sweating make up your greatest fluid loss, but other ways fluid is lost is in feces, through exposure to humid or warm air and when you exhale. Don’t rely on thirst alone as an indicator to drink water because you are already slightly dehydrated by that time. A good tip is to aim to drink on a schedule of 1 cup every hour. An easy way to monitor your hydration levels is to check the colour of your urine. Great news if your urine is clear or pale yellow! That means you are adequately hydrated, but if your urine is darker like apple juice, you need to increase your water intake. If you are eating A LOT of fresh fruit and veggies then that also counts towards your water intake, but if you’re eating a lot of processed, boxed foods or eating out at restaurants often, then you need to increase your water intake to help flush the extra toxins out of your system. If you find plain water too bland or boring, here are a few helpful ways of upping your water intake:
Personally, I take my water canteen with me everywhere I go and sip water all throughout the day. Comment below - are you currently a water drinker? Yay or Nay? If 'Yay,' what are your best ways of remembering to drink enough? Until next time, May Anne With Mother’s Day just around the corner, I want to speak specifically to the other moms out there.
This is for the Moms who continually tell themselves, “One day, I am going to eat healthy, work-out and lose weight. I just don’t have the time for it right now. I have too many other responsibilities.” I totally get it. You work full-time, you’re a chauffeur for your kids many activities and you want to be able to make healthy meals that the whole family will like - because who wants to cook separate meals for each family member?? But, it all just seems too overwhelming and you don’t even know where to start or where to find the time to figure it all out. I get it. I used to feel the same way. When I was a single mom and sole breadwinner, the words “One Day” commonly came out of mouth. I know all too well that it’s hard to find time to focus on you. And when you finally do take some time for yourself, you probably have what I like to call mom-guilt. That nagging feeling that there are other things more important that need to be done than to work on you. That’s part of being a mom. You put others first. I totally get it. But consider this. What I came to learn the hard way was that putting your own needs last is not helping the people who depend on you. Your choices and your actions are all affected by the way you feel about yourself, and it will carry over to the people around you and your relationships with them. The only way you can give your loved ones the best of you, and not what’s left of you, is to make your needs a priority, so you can feel good about yourself and like what you see in the mirror. If you’re feeling self-conscious about how you look and you’re choosing what to wear that day based on what will cover the muffin top and a part of you cringes at the thought of the upcoming tank top and shorts season, you’re so not alone. But that’s going to carry on into your thoughts and actions and ultimately your relationships. I’m speaking from experience here. When I suffered from IBS, anxiety, a distorted body image, and was exhausted all the time, I hated how I felt and what I looked like and felt like a part of me was missing, and that carried over into my relationships. The hardest part - is probably starting - to make “one day” Today. Once you do that, the rest falls into place. You will have overcome the biggest hurdle. It may be hard because you’ve ‘started’ before and failed. Millions of other women have done the same. It could just be that you didn’t have the proper tools or that you were trying another diet, and when it was finished - then what? It may be hard because changing lifelong patterns of eating seems way to hard and you don’t want to be stuck eating rabbit food, or you just don’t know where to start. I mean, there are hundreds of diets and different ways of eating if you search on google. But which one is right for you? Everything that I’m talking about are the reasons why I created programs like the 14-day Body Reset. I know for a busy woman or mom to be able to make her One Day, "Today" it has to be easy, it has to be do-able and it has to be able to work for the whole family. And it has to get results. I know that if you follow the 14-Day Body Reset, you will know what to eat, when to eat and how much to be able to lose that stubborn weight and look in the mirror with confidence again, without the confusion or overwhelm. This could be the best gift you give yourself this Mothers Day, and to help you out, I’m taking over 50% off the price. You are an awesome mom who deserves to look and feel awesome too. If you’re ready to make your One Day Today, click HERE. May Anne P.S. If you're ready to discover what to eat, when to eat and how much to be able to lose that stubborn weight and look in the mirror with confidence again, without the confusion or overwhelm, check out my 14-Day Body Reset (and take over 50% OFF for Mothers Day!) HERE. In my Slim Down program I teach proper portion sizes, so that anyone going through my program will have the waist-line friendly portion sizes and visual references to help them estimate them correctly, and I’m going to share my secret of portion sizes with you!
It’s important to understand how having the proper balance of macronutrients in any given meal keeps you fuller longer, boosts metabolism, keeps your energy levels up and reduces cravings. (Prefer to watch a video instead of reading? Just click Play on the video above - it contains the exact same information!) Knowing the visual reference makes it easier to estimate the portion sizes correctly in any given situation. There’s no weighing foods or counting calories this way, and once you get used it, you’ll find that you just automatically do it, with no thinking involved. It just becomes second nature. A portion is the amount of food you actually eat in one sitting– as opposed to a serving size, which is what is stated on a Nutrition Facts Panel or in the Food Guide. Most people are used to eating more than an allotted serving size of foods like bread, pasta, rice and meat. Fats and oils are also often eaten in quantities that exceed a serving just because few people bother to measure. If you want to trim down, paying attention to your portion sizes is a simple way to cut calories, fat and carbohydrate intake. I’ll demonstrate the visual references that will help you estimate them correctly.
I always tell my program members, to remember that each one of us is different, with various activity levels and metabolisms, so if you are truly hungry, and not just eating out of habit or boredom, then increase your portion sizes respectively. What I mean is, don’t just increase your carbs, without also increasing your fats and protein because those are what is going to keep you fuller longer, help you burn more calories, reduce the cravings and you absolutely need them for weight loss. Carbs on their own will produce the opposite results. If you have any questions or comments, please share them in the comment section below. Know that when you make healthy changes, your body and your health are going to thank you for investing in yourself and you’re going to look and feel better than you have in a long time! If you want to learn more slimming down techniques like this and want to know more about my Slim Down program and whether or not it would be right for you, send me a message here. Until next time, May Anne xo How many of you have a really hard time saying NO to the foods that tempt you in the cupboard or fridge (or that a loved one is eating on the couch beside you?)
I want to have a chat with you about a widely misunderstood topic. Willpower - it’s such a large concept surrounding diet and fitness. People believe they either have it or they don’t. And if they don’t have it, then their lack of willpower is their reason for not sticking with their plan for healthy eating and exercise. Too often I hear people say “I don’t have enough willpower to say no to pizza or chips or the baked goods being passed around at the office." I’m a big advocate towards making more of a gradual switch to clean eating instead of dieting, as well as adding movement into your life in a way that works for you, however, willpower often gets in the way. A big reason is the link between your blood sugar and your willpower. We don’t often make the connection, and we think willpower is something that they’re either born with or not. I know I did! There’s actually much more to it than that. If you’ve listened to any of my videos or read any of my posts, you’ll know that I talk about blood sugar a lot, and I’ve shared a lot of information about it. The reason for this is because unstable blood sugar is lurking behind a lot of our health issues, including our ability to make better choices for our health and for weight loss. Research has proven that willpower is actually related to our blood sugar levels and stresses the importance of keeping blood sugar levels stable in order to boost our willpower. Despite what you have been told, cravings for carbs like sweets, bread and pasta are NOT normal and they could be a symptom of blood sugar imbalances. When you crave carbs it means that your blood sugar levels have dropped. The truth is, if you team willpower up against blood sugar issues, the willpower loses every time because your will is no match for your hormones and physiology. The only way to stop a craving is to prevent it from happening, something that is easier to do than you might think! If you want to give your willpower a helping hand and get a jump start on balancing your blood sugar, sign up for my FREE 5-DAY SUGAR-FREE CHALLENGE, where you will receive easy and practical steps that will help balance your blood sugar and hormones, which will boost your willpower and give you back the power over your food and exercise choices, helping you to lose weight and feel better about yourself. Join HERE. Until next time, May Anne xo So many clients that I talk to feel that losing weight and healthy eating is an all-or-nothing thing, and when they think of dieting and healthy changes that equals restrictions and deprivations.
That they’ll no longer have the freedom to eat what they want, and they’re either on the wagon or off - that there’s no middle ground. (Don't feel like reading, just watch the video above. It contains all the same information!) And that if they do “cheat” and have some of the chips that the rest of the family is having while watching a movie in the evening, they’re full of guilt and mad at themselves and feel like they’re just not strong enough. This is exactly the way I used to think and was the way I viewed weight loss. Diets equal deprivation. This is why I don’t like diets. Diets are restrictive and they’re not sustainable. Nobody can live like that all the time. And once they’re off a diet the dieter can’t wait to get back to eating the food they enjoy so much. So, what other option is there for the person who wants to lose weight and not give up everything they love? Well, what I’ve learned over the years, and what works for me is what I like to call it crowding out the bad with the good. Let me explain. When you add healthy food with balanced nutrients into your diet, something else has to go. There isn’t room for everything you’ve been eating up until now, plus the nutritious food you’re adding in. Little by little, keep adding in more whole, nutritious food with balanced nutrients until there isn’t a lot of room left for the bad stuff. Eventually, you’ll start loving how good you look and feel, so much so, that you won’t want to revert back to your old eating habits. You won’t be forced to restrict yourself from those foods, you just won’t want to because you’ll realize how bad they make you feel once you realize how good you were meant to feel. I don’t think anyone should live their life without treats, and that’s why I personally abide by the 90/10 rule, where at least 90% of the time, if not more, I make sure I’m eating whole, live foods as close to nature as possible, with a proper balance of nutrients so I have plenty of energy and I don’t get cravings, and then, the other 10% of the time isn’t such a big deal. If I’m at a someone else’s house or out at a restaurant and there aren’t healthy options for me, or if I just feel like having something that’s not as good for me, it’s not a big deal. And I definitely won’t get upset with myself for it. My body however, will likely remind me of it, because it’s used to feeling good from nutritious food and I like feeling that way, and it lets me know when I’ve eaten too much junk. I talk to so many people who feel the way I used to feel, not being happy with how they look, feeling bloated, wishing their clothes fit them better, wishing that they had more energy so they could do more things with their families. That’s why I created programs like the 14-Day Body Reset, so that others can have the tools that they need to reduce the bloating, feel comfortable in their clothes and look in the mirror with confidence again. For more information or to sign up, click HERE. I’ll see you next time. May Anne P.S. If you want to reduce the bloating, feel more comfortable in your clothes and look in the mirror with confidence again, check out my 14-Day Body Reset HERE. When I work with clients in my programs, one of the first things we start with is a kitchen cleanout, and the reason we do this is to get rid of the foods that are not only harmful to your health but will tempt you and make it harder to lose weight.
We then focus on replacing them with foods that will nourish your health and bring you closer to your goals. (If you don't feel like reading, just click PLAY on the video above. It contains the same information!) It’s really important to understand that having the proper foods available, and removing the foods that get in the way of your goals, is essential for success. Sugar is a huge one and anyone who’s been listening to me for any length of time knows this. Excess sugar gets stored as fat and it also causes our insulin receptors to become burned out, which can result in diabetes. Sugar also creates cravings for more sugar. Something to remember as well is that refined grains turn into sugar in your body. These are things like bread, pasta, white rice…anything made with flour. So remember that when you eat those things, they’re getting turned into sugar in your body and they’re getting stored as fat if you’re not burning them off right away. If you take a look at your condiments like ketchup, mustard, stir-fry sauces and salad dressing, sugar is almost always in them. A lot of times it’s disguised under names you don’t recognize, so it takes a bit of a detective work, but basically, if you’re buying your condiments from the regular aisles in the grocery store chances are, they contain hidden sources of sugar, sodium and unhealthy fat. All of these make it harder to lose weight. It’s important to start reading the ingredients on the labels. You want to look for a minimal amount of ingredients on the label. The less, the better. You can always dress the food up when you get home. Avoid ingredients you can’t pronounce because they were probably made in a lab somewhere. Buy more foods that don’t have labels, because what you see is what you get. Examples are fruits and vegetables. Remember that just because something says it’s healthy on the label, doesn’t mean that it is. Sugar could still be the first ingredient when companies make these boisterous claims. Once you get into the habit of reading labels, it will quickly become a habit and you’ll know what to look for. Items that say low in fat, lite, low-calorie doesn’t make them healthy. We want to avoid these. These often have added sugar or flavour enhancers that cause weight gain. We need the fat anyways. It keeps us fuller longer. I want to make it super easy for you to start reducing sugar in your diet, so you can get closer to your goals. All you have to do is click HERE for my FREE 5-DAY SUGAR-FREE CHALLENGE, so you can be armed with the knowledge to reduce sugar from your diet, without giving up all sweets. As always, I’d love to hear your thoughts on this video so feel free to post in the comments! I’ll see you next time. May Anne PS. Remember to grab my FREE 5-DAY SUGAR-FREE CHALLENGE, so you can start reducing the sugar in your diet and reducing your waistline! The warm breezes of spring mean that Easter is around the corner! After the heavy colors of Thanksgiving, Christmas and Valentine’s Day, the bright, cheerful colors of spring are a welcome sight.
But the cheerful colors are not limited to flowers and eggs. There is no escaping the onslaught of sugar that threatens us at every turn. From jelly beans to chocolate bunnies, empty calories abound. You need a plan. First, the facts I hate to be the bearer of bad news, but you really do need to know what you are getting yourself into when you reach for that fluffy, yellow peep. Brace yourself, this is going to hurt… Sugar is really bad for you. (If you've listened to me for any length of time, this information does not surprise you.) When you consume Easter candy, you are getting a large dose of sugar. Whether it is in the form of High Fructose Corn Syrup or cane sugar, it slams into your system like a bowling ball, and the effects are disastrous. Within the first 20 minutes or so, your blood sugar level spikes as the sugar enters your bloodstream. It arrives there in the form of glucose, which is your body’s main source of energy. This sudden rise in blood glucose stimulates your pancreas to start pumping out large amounts of insulin, which is the hormone that helps your cells take in the available glucose. Some of this glucose is used immediately for energy. But the rest stored as fat by insulin, to be used later. The more sugar you eat, the more insulin your body produces as it works hard to remove the glucose from your blood. But these high levels of insulin are not healthy. For one thing, the extra insulin in your blood stream signals to your body that you need more glucose, which causes you to crave even more sugar. But even worse, after repeated exposure to high insulin levels, your cells begin turning numb to the effects of insulin, and this leads to a condition called insulin resistance, a precursor to diabetes. When your cells no longer respond properly to the storage effects of insulin, the sugar in your blood has nowhere to go, and so it continues circulating in your blood. This is what is known as a ‘high blood sugar level.’ The result is that you feel fatigue, because you have no way of accessing the energy that is in your blood stream. You will likely feel weak, tired and have trouble concentrating, because your brain uses glucose to function. If your blood sugar levels stay elevated, damage begins happening to various parts of your body. For example, the capillaries become damaged (which leads to blindness), your kidneys become diseased (which can eventually require dialysis) and nerve damage occurs throughout your body (which can lead to amputations). The heart muscle also suffers, which leads to heart disease, and your organs begin aging at a faster rate. You also become more susceptible to infections. The ravages of sugar cannot be overstated: that handful of jelly beans is not worth it. But it’s Easter! Easter only comes once each year. Do you really have to be so uptight about it? Yes, you do. Because there will always be an excuse to eat poorly. Last month it was Valentine’s Day. The month before that saw New Year’s Eve. Before that was Christmas. Before that was Thanksgiving. And the holidays in each of these months weren’t the only excuses for eating unhealthy food—no doubt your schedule included countless other “can’t-miss” opportunities to throw all caution to the wind! You likely had business dinners, birthday parties, evenings out with friends, fundraising banquets, breakfast meetings, church dinners… Every one of these occasions screams, “But this is special!! It’s okay just this once!” At some point, you have to stop the insanity, make a decision and choose health, so that the indulgence truly becomes the exception; not the rule. Easter Alternatives So let’s look at some alternatives for your Easter celebration. You do not have to sit there munching on steamed asparagus while those around you are tossing back marshmallow ducklings by the dozen. Consider the following ideas for Easter basket treats and munchies. Sticking to this list will ensure that you are clear headed and full of energy while your buddies are slipping in and out of consciousness after their sugar highs! Dried fruit (eat with a protein such as nuts) Very dark chocolate (choose some with very little sugar) Nuts Fresh fruit (it's fun and colourful on a skewer!) Whole grain crackers and pretzels Cheeses Popcorn (NON-GMO is best) Non-food ideas for kids’ baskets: Play dough Ball Jump rope Sidewalk chalk Crayons Garden starter set Butterfly habitat Beading supplies Swimming toys Card games Have a healthy Easter! May Anne xo P.S. Kick-start your journey to good health and faster weight loss with my 5-Day Sugar-Free Challenge. Click HERE to join for FREE! Last week, you may have seen the first part of this post, where I shared five of the eleven reasons you may not be losing weight. I’ll include the link to the first post HERE, so if you haven’t seen it, you can watch it now. Today, I want to share with you the remaining SIX REASONS why you're not losing weight. #6. You’re Not Drinking Enough Water. It’s surprising how many people are not drinking enough water. It’s such a simple thing, but can make all the difference. Hydrating helps your body flush out extra water, toxins, and can get rid of that extra weight. #7 You Use Diet Drinks. Cutting out sugar and empty calories are good for weight loss, but the long-term effects of diet drinks are the exact opposite. Artificial sweeteners found in soda, juice, low-cal flavored yogurts and other diet foods, actually increase cravings for sweets like cake and cookies. Not to mention, they’re harmful for your health as well. #8. You Rush While Eating. I used to be so bad for this and I’m sure I’m not the only one known to finish up a work assignment while quickly eating lunch at the same time. Or to mindlessly snack on food while watching a movie with the family. We all do it, but it’s too common nowadays, and eating while distracted can cause you to overeat, even if what you’re eating is "healthy." Mindful eating will help you to enjoy it more, and will also help you to pay attention to your body's signals. #9. You Don’t Take Time To Relax. If I asked you when the last time was that you haven’t felt stressed out, you probably wouldn’t be able to remember. It’s not just you. Between your work, family and personal life, you’re almost always stressed out. The issue is that stress doesn’t just make you feel out of control; it can also halt weight loss by forcing the food you eat to be converted to fat rather than used as fuel, and that has to do with an increase in the stress hormone cortisol. #10. You Focus Too Much On Working Out. Working out is obviously important for weight loss and we need it to be healthy. In fact, exercise makes up 20% of weight loss, while what you eat makes up the other 80%. Unfortunately, some people will put most of their focus on working out and not enough on what they’re eating, and they end up either over-training without the proper nutrients to replenish or they end up wondering why they’re not getting the results they want. #11. Your “Why” Isn’t Clear Enough. Most people start a new plan or program without the proper motivation, and this leads to falling off the plan in no time at all. When you don’t have your reason “why” you’re doing it clear enough, any old excuse will have you reaching for a row of cookies. Motivation needs to come from within. You need to spend some time on your reason why and become really clear on it, make it strong so it resonates with you, and then keep it in front of you at all times. When I work with clients both 1:1 and in group programs, we walk step by step together through tips like these and many more, and we’re able to spend more time on them. If you would like my help in discovering ways to overcome that weight loss plateau, so you can finally have the body you’ve been waiting for, simply message me HERE. I’ll see you next time. |
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AuthorAs a Registered Holistic Nutritionist, May Anne's passion is working with women who have lost themselves in the busyness of life and don't feel comfortable in their skin anymore. She uses a step-by-step program that includes nutrition and lifestyle strategies, along with coaching and support, leading them to feeling vibrant, energetic and confident in their skin, without dieting or spending hours in the kitchen. Archives
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