My family and I just returned from our vacation to the Gaspe Peninsula and due to internet connectivity issues, I was unable to write a blog post last week :(
We go every summer, but both my husband and myself found it really hard to leave there this time. I think it's because we were both really just starting to relax and unwind, and leaving when we did seemed like we were cutting off the relaxation process too quickly.
Does it take you awhile to get in the groove of relaxing too? It takes me a few days just to start unwinding and allowing my mind to quiet down from the hustle and bustle of being an entrepreneur and running my own business.
You see, I've only been an entrepreneur for one and a half years, so I'm still learning (sometimes the hard way!) how important it is to take the time to temporarily shut off the many thoughts and ideas that are constantly running through my head at any given moment.
But I was finally able to do that - around day 4. Next vacation, I'm aiming for day 2 :)
While I was strolling the beach (one of my absolute favourite things to do in the whole world) on our last day I filmed a little video with my "aha" moments from this trip.
You can check out the video HERE.
Also, I recently had the pleasure of being asked to contribute to this month's edition of Durham Region's "East of the City" magazine. In this issues, we're talking Keto & Paleo diets, along with the benefits and challenges of each.
Check it out HERE in the Health Section on pg 36.
Before I go, I want to leave with another variation of Energy Bites (these are perfect for making double or triple batches of and storing in the freezer for whenever you need them!)
Hemp Heart Energy Bites
25 whole pitted dates
½ cup unsweetened, raw nut butter (peanut, almond, cashew, sunflower seed, etc)
2 TB coconut oil
1 cup hemp hearts
1/3 cup unsweetened coconut
½ cup dark chocolate chips (50% cacao or higher)
Until next time,
May Anne xo
P.S. Have you joined me on Instagram yet? If not, please do! I love sharing through photos and showing you snippets of the behind-the-scenes of my life through Instagram Posts and Instagram Stories which consist of either food, nature, my hubby or my son, Isaac!
One of the biggest reasons I see in my practice nutritionally why people don’t lose weight is Toxicity.
(Don't feel like reading? You can watch the video above with the same information!)
We become toxic from our beauty products like shampoos, lotions, perfumes, what we’re cleaning our homes with, processed and convenience foods and the environment around us. Our toxic exposure is incredibly high and toxic exposure is a big contributor to diseases like cancer.
Now, our bodies have the ability to break those toxins down and eliminate them, but we need to nutritionally support those processes.
If we’re eating a lot of convenience foods and fast foods and we’re not getting enough whole foods, specifically fruits and vegetables, we’re not supporting those metabolic pathways in our liver and our body isn’t capable of breaking down and eliminating those toxins.
So, it does the next best thing -which is to wrap it in a fat cell and store it. The problem with that is we end up with toxic bodies and our bodies become really resistant to weight loss and fat loss because it has to deal with the toxins stored inside.
Remember, our bodies number one priority is to protect us first and foremost.
This is why the Shred10 program using Juice Plus products works so well, because the only foods your body needs to support these metabolic pathways are plant foods. If you’re getting a variety of plant foods into your body every single day, then you’re supporting those metabolic pathways and your body’s ability to break down and eliminate these toxins.
Most of us are not getting the recommended 7-13 servings every day of a wide variety of fruits and veggies, not even myself who is a nutritionist. When I stop and think about it, I really eat the same foods over and over and I don’t get the wide variety of fruits and veggies that ultimately my body needs.
The Shred10® program that I’ve been running and am running again very soon is designed to give your body what it needs and eliminate what it doesn’t need, so your body can break down and eliminate toxins, which then allows you to lose weight more easily, have brighter skin and a brighter smile, more energy, less foggy thinking and irritability and overall vastly improved health with the ability to fight off illness and disease.
Our next Shred10 will be starting soon, so if you want in on this Jumpstart to shredding the habits that no longer serve you, send me a message here and I’ll help you get started.
Until next time,
May Anne xo
Now that we’re full-blown into summer, let’s talk about summer weight gain.
You likely spent the winter working hard and if not, definitely the spring because summer was right around the corner and you wanted to look good. You exercised consistently, you were careful to eat more healthy foods and you watched your portion sizes.
Why? So you would look great at the lake and have plenty of energy to enjoy summer. Everyone wants to greet summer with a healthy, toned body.
But summer, in spite of all the fun and relaxation it brings, can be tricky and can deal us a cruel blow when it comes to our health and fitness.
Do you tend to notice the scale creeping up part-way through summer? If so, you’re not alone. Summer is a very easy time to overindulge and pick up those pounds that you shed during the winter months.
No doubt that’s not what you want.
Remember that bad habits creep in slowly. Perhaps you’re skipping your workouts a couple days each week, because ‘You have so much to do.’ Or maybe you’ve been indulging in unhealthy food or drinks a little more frequently when you are with friends. It happens-little by little. It happens one small choice at a time. Unfortunately, those choices add up fast.
If this tends to happen to you every summer, there are some things you can do to save yourself this summer. Really! There’s no reason to let another summer pass by leaving you with guilt and feeling embarrassed to strut your stuff in your bathing suit by the end of August. You can keep yourself looking awesome all summer long.
Here are a few common reasons that people gain weight in the summer and how to remedy them:
Don’t let the summer festivities undo all the hard work you’ve done to get you where you are right now.
It’s not about taking the fun out of summer, it’s about making the best possible choice with whatever circumstance you’re in.
If you find that you’re struggling with trying to eat healthy while you’re on the go, grab my Healthy Eating On the go guide for free HERE, and if you know other busy, on the go people that would enjoy this video, please share it!
If there's a topic that you would like to hear more about, please let me know in the comments below.
I always personally reply.
Until next time,
May Anne xo
Almost all of the women I see in my practice want to look and feel better than they do right now, and a lot of them either focus on food OR exercise, but not always both.
The thing is, being in optimal health is 80% nutrition and 20% exercise, so if you want 100% results, you have to do both.
Today I’m going to cover the nutrition aspect of working out. Fueling your body with good nutrition at all times is important. However, it's especially important when you’re being physically active.
The ideal meals or snacks prior to a workout would be ones that include a complex carbohydrate.
Examples of these would be things like Banana Bread Overnight Oats (see recipe below), greek yogourt with berries or fruit with nut butter.
After a workout, your body will require protein and carbohydrate to support recovery.
We consume carbohydrates to replenish our depleted muscle glycogen stores. Protein is consumed to provide the needed amino acids that will help build muscle and bones. The current research has shown that consuming a snack or meal that contains both within the first two hours after a workout is optimal.
Dr. David Phillips, M.D., tells us, “Complete by Juice Plus+® shake mix stands superior to other protein shake mixes on the market today because it’s a clean-burning, macronutrient-rich, plant-based drink.
The primary plant protein, non-GMO water-washed soy, is a complete protein which means it contains all of the essential amino acids necessary to build muscle as well as maintain other vital bodily functions.” In addition, this product provides a good source of complex carbohydrate from whole plants.
Don’t have the shake? Simple snacks such as hummus with crackers and nut butter with fruit are other options.
Think of antioxidants as the good guys that fight the oxidative stress in your body. Throughout the Shred10® program that I’m currently running, we encourage fruits, vegetables, and berries, which are some of the best sources of antioxidants.
However, the reality is we often don’t consume enough in our daily lives. This is why I take Juice Plus company’s Garden, Orchard, and Vineyard capsules which provide similar benefits to my body in a convenient and easy way. These products are never meant to replace what we should be consuming from fruits and vegetables, they are only meant to bridge the gap.
The last thing I want to mention is to drink plenty of water, especially if you’re exercising in the heat.
Being active increases your needs due to fluids lost through sweat. If you don't replenish the water loss, you can become dehydrated. Dehydration affects both your mental and physical performance and can lead to impaired coordination, inability to make appropriate decisions, a greater rise in body temperature, and cardiovascular strain.
Always begin your exercise activity well hydrated. Drink at least half your body weight in ounces daily, and increase as necessary with exercise, and sip on fluids during your activity.
If you want to be included in our August Shred10™ or have questions about what the Shred is all about, just send me a message HERE.
BANANA BREAD OVERNIGHT OATS
1 mashed ripe banana
½ cup rolled or steel cut oats
½ cup plant based milk, unsweetened
2 Tbsp chopped pecans or walnuts
1 tsp vanilla extract
½ tsp cinnamon
dash of sea salt
1 Tbsp ground flax
2 tsp 100% pure maple syrup
1) Combine all ingredients in a bowl and mix until all ingredients are incorporated well. Pour into
single serve bowls or mason jars.
2) Refrigerate overnight (at least 4 hours).
3) Serve hot or cold.
4) Garnish with some sliced banana or more nuts if desired.
Until next time,
P.S. Send me a message HERE if you want to be included in our August Shred10™!
“Which supplements should I be taking?” is a question i get asked ALL the time, and as a holistic nutritionist, recommending ‘good quality’ supplements is part of my job.
There are always two parts to my answer:
Let’s dive into this a little deeper.
Although, some people need specific supplements to help with whatever issue they’re currently facing (which, if you were my client, it would take a personalized assessment for me to determine), there are certain supplements that I believe pretty much everyone should be taking.
“Can’t I just get my nutrients from my food?” is another great question I get asked.
Many, many years ago, the answer for that question would have been “yes, if you’re eating a variety of foods” (they would have all been grown off the land, of course and nothing processed or packaged in a box.)
But, it is very difficult in this day and age to create optimal health without some help. Let me explain.
I think we could all agree that our foods have changed. Right? They are being sprayed with pesticides, Roundup, insecticides and herbicides that we can’t see but we are ingesting.
Our food is highly processed and sugar is added to almost everything, which is creating cravings for even more sugar and refined foods. Most of us are walking around with a sugar addiction without even realizing it.
Food has been genetically modified and the soil is depleted in minerals.
We overuse antibiotics, hormones and drugs in our livestock, which we then ingest and wreak havoc on our bodies. Industrialized farming has increased.
In a nutshell, life is unfortunately more toxic, and it’s having unimaginable effects on our health. Our environment as a whole is a much different place than it was 50-100 years ago.
Disease and obesity rates have risen dramatically and younger and younger people are being diagnosed with diseases that used to be reserved for the elderly.
I don’t say all of this to send you into a panic. My goal is to make people aware and to provide solutions to the reality of what is.
Several of the supplements that I’m recommending below have helped me immensely in my journey towards better health. They’ve helped improve my gut health, boosted my energy and my immune system, and have helped improve my emotional health as well.
I used other supplements along my journey as well, but those were specific to what I needed at the time.
None of these helped ‘on their own’ but were used in addition to healthy changes that I made to my diet and lifestyle (and by the way, I’m continuing to make changes. It’s a work in progress for all of us! That’s a bit of a relief, right?)
These recommendations are in no way a substitute for a poor diet, but can help fill in the gaps between what we ARE eating and what we SHOULD be eating.
If you are taking any prescription medications, you should discuss adding in supplements with your pharmacist and/or medical doctor prior to taking any.
I chose as few supplements as possible to give you the best results. These are the fundamentals for you and your family to give you daily support.
Years ago, I used to look for the lowest price point, but after studying nutrition and supplements, I realized that I had been literally flushing 80-100% of the supplements I was taking down the toilet!
Just remember that you get what you pay for, so don’t skimp when it comes to any supplement you may ingest.
These are the good bacteria that live all along your digestive tract. They support digestion, help to ensure the bad bacteria don’t take over and they keep the immune system healthy (70% of your immune system is actually located in your gut).
Many health issues can be overcome simply by keeping a healthy balance between the good and bad bacteria in your gut.
Several things affect the bacteria balance in your gut:
The use of antibiotics wipes out your good bacteria, which is why you should ALWAYS take a good quality probiotic after a round of antibiotics.
Other lifestyle factors such as stress and poor diet lead to less than optimal levels of good bacteria. Most people are severely deficient in probiotics.
If you seem to get every illness that’s going around, you get digestive issues like gas, bloating or constipation, or you just don’t feel the level of vitality you would like to feel you likely need probiotics.
You can include foods like raw coconut kefir, raw kimchi, sauerkraut etc to your diet, but if you’re not doing this on a daily basis, I would supplement with a good quality probiotic.
Multi-Probiotic 4000 by Douglas Labs
HMF Intensive (vegan)
Probiotic 50B by Pure Encapsulations (dairy-free)
Vitamin D is crucial for so many different processes in the body, and the majority of us are severely deficient in it.
We get vitamin D from direct exposure to the sun (sans sunscreen).
Most people are either slathered in sunscreen, live in a more northern climate or don’t get regular sun exposure every day. It’s important to get at least 20 minutes of direct sunlight each and every day on your skin.
Low vitamin D levels in North America and Canada are now being linked to an increased risk and rate of diseases such as:
• Cancer • Depression & behavioral issues such as ADD and ADHD • Multiple Sclerosis • Osteoporosis • Heart Disease • Infertility • Rheumatoid Arthritis & Osteoarthritis • Fibromyalgia • Alzheimer’s • Obesity • Insulin resistance and diabetes
Some common symptoms of low vitamin D are:
• Fatigue • Muscle pain, weakness & cramps • Chronic pain • Weight gain • Restless sleep and/or insomnia • Poor concentration and memory • Frequent illness • Headaches
*look for a liquid vitamin D3 supplement with no other added ingredients, and not a tablet or capsule.
Vitamin D3 Liquid by Pure Encapsulations
Vitamin D3 by NFH
These fats are called “essential” because your body cannot make them and they need to be consumed in the diet.
We need a certain ratio of omega 3 to omega 6 and most people over-consume omega 6.
The bad fats are found in vegetable oils and low quality vegetable oils are found in most packaged products. The bad fats in the body lead to inflammation, causing a whole host of health problems.
Supplementing with fatty acids high in omega 3 is crucial for most people to bring the ratio of omega 3 to omega 6 back into balance.
If supplementing with a fish oil, it is imperative to choose a high quality fish oil or Juice Plus+ Plant Based Omega Blend to avoid toxins like heavy metals.
Juice Plus+ Plant Based Omega Blend can also help to lower cholesterol, balance hormones, improve joint health and function, reduce inflammation, improve cognition and memory, improve eye health and give you clear and glowing skin.
Adding healthy fats to your diet every day, in addition to using Omega supplements, is important to your overall health. Our bodies need good fats!
Some healthy fat options are flax seeds, walnuts, hemp hearts, raw nuts & seeds and their butters, avocado, olives and coconut oil. These will provide you with a wide spectrum of the essential fatty acids your body needs for optimal health.
Juice Plus+ Omegas (without the fishy aftertaste because it's plant based)
Omega 800 by Genestra
Quell Fish Oil by Douglas Labs
Juice Plus+ Whole Food Nutrition
The average North American is getting 1.5 servings of nutrient dense vegetables per day which is falling short of the 13 daily servings recommended for basic health.
When I first heard about this Non-GMO WholeFood Nutrition, my immediate response was that I eat enough fruits and vegetables. But then I realized that most of the fruits and veggies I eat are being sprayed and that I’m ingesting that - eek.
I also realized that it’s tricky to get not only the servings, but the variety required each and every day.
I decided to take Juice Plus+ because so many of my nutrition friends were taking them and were already using them in their practice.
What helped to seal the deal for me was that it’s not actually considered a supplement. It is Whole Food backed by clinical evidence.
I look for gold standard research and Juice Plus+ is NSF, Non-GMO and Health Canada Approved.
If you find you’re not getting your recommended servings per day, and need to boost your micronutrients (decreases cravings when these deficiencies are corrected) click here for more information.
Juice Plus+ is non-GMO, whole-food based nutrition; including juice powder concentrates from over thirty different fruits, vegetables, and plants, to help enhance a healthy diet. Juice Plus+ helps bridge the nutrient gap between what you should eat and what you actually do eat every day.
I take pride in personally placing my clients’ orders, ensuring it arrives at their front door for them and their families to enjoy with ease and simplicity. You can contact me at mayanne@wellnesswithmayanne to place an order or order it from here.
I'd love to have you join my Nutrition And Lifestyle Strategies For Women community!
Join other like-minded women and receive daily tips, encouragement, support and motivation! Join HERE.
Until next time,
If you’ve ever been on an airplane, you’ll notice that the flight attendant always says that in the case of an emergency, to put on your own oxygen mask first before helping others put theirs on.
There’s a really good reason for that, and I would like to share my two cents worth on this one.
(Prefer not to read? Just click play on the video above.)
Self-care can be a really hard one for busy women, who are trying to work full-time and be a mom, be a wife and trying to get everything checked off the to-do list by the end of the day.
Let me tell you something from personal experience. The to-do list, will always be there. It will never not be there. And if you ever do manage to get everything else checked off, something else magically sneeks on the list before you even take your pen off the paper from checking off the last item.
Trust me, it’s just the way our busy lives are.
Now, what I’m about to tell you comes from my own previous lack of wisdom and I’ve shared my story before, where I would constantly allow myself to get run down and exhausted because I believed that my to-do list was more important that stepping aside, letting go of the list for a few moments and taking the time to re-fill my own personal fuel tank.
This is what I’ve discovered - when you regularly fill your own personal fuel tank, you then have something to give to others.
If your tank is empty and you’re running on fumes, you’re basically giving your family and the world and the world around you, what’s left of you. When you fill your own personal fuel tank, they’re getting the best of you. Does that make sense?
It’s not selfish because it helps the whole family. It’s just a shift in thinking. There are many of us who automatically get stuck when it comes to initiating and maintaining self-care. It really doesn’t come easy for most of us. It takes work and re-training of our mind for it to begin to come naturally.
It will take reminders, and possibly even scheduling ‘moms refueling time’ right into the to-do list. Trust me, it’s just as important as everything else on that list.
I totally get how hard this is for women who are used to taking care of everyone and everything else first. They’re amazing at taking care of all the details and getting things done.
I learned this lesson the hard way through my journey as a single mom.
I had this twisted thought that taking care of myself was selfish and believed that my sole purpose was to take care of things and get everything done. Living this way had me feeling like a bit of a wreck and I knew I had to make a shift (To read my story, click HERE.)
Living this way had been robbing me of not only my health, but my joy and being able to really enjoy my time with my son.
It takes making a commitment to start making your needs a priority. Working on your mindset and getting rid of the faulty thoughts and beliefs that have kept you stuck and preventing you from making positive, healthy changes and sticking with them is the first step.
For myself, my diet and exercise played a big role and helped me to see how good I could feel when I took the time to honour my body and give it what it needed.
Since making these changes, I feel better than I did in my 20’s and 30’s and I believe that if you’ve been stuck in a pattern of putting your to-do list first and yourself second, that you will discover how much better you are capable of feeling as well.
If you enjoy this video, please like and share it with your friends.
I’ll see you next time.
May Anne xo
P.S. Ready to stop relying on willpower in order to say no to sugar, caffeine and baked goods? Take my 5-DAY SUGAR-FREE CHALLENGE, so you can easily say no to carbs and lose weight more easily, without relying on willpower or giving up all sugar!
Do You Know What Insulin Resistance and Summer Have in Common?
Plenty, it turns out, and it has everything to do with what you’re eating this summer. Even though summer brings with it an abundance of fresh fruits and vegetables, making it easier to eat healthy, it also brings added risks.
What could taste better during the lazy, hazy days of summer than fruity cocktails and rich ice cream?
Unfortunately, these are the foods that can spell danger for your blood sugar level. The few minutes of pleasure that you derive from those cold, sugary treats can pave the way for decades of chronic illness, as well as weight gain.
I'm going to get a bit science-y here for a minute and talk about Blood Sugar Basics.
When you eat sugary treats, your blood sugar levels rise. Your blood sugar level is a measure of how much sugar or glucose is circulating in your bloodstream. Too much glucose in your blood is dangerous, so your body works hard to lower the levels. It does this by releasing insulin, a hormone which enables your cells to absorb the excess glucose.
The danger comes when you continue eating too much sugar, because your body responds by producing more and more insulin. Too much insulin trains your cells to become resistant to insulin, and this is called insulin resistance.
The net effect is that it then takes more and more insulin to make your cells remove the glucose from your blood. When this happens, your blood sugar levels stay elevated, your insulin levels stay elevated and you develop pre-diabetes.
Along with the risk of diabetes comes weight gain, cravings for more sugar and carbs, as well as mood imbalances.
Still want that ice cream? I know, me, too. ;-)
Moderation is the Key.
Don’t panic. This doesn’t mean that you can never indulge in a sugary treat again. What it means is that you need to be smart about the amount you eat and how you eat it.
Have you ever heard of the glycemic index? It is simply a way of categorizing foods according to their effects on the level of glucose in your blood. A food with a high glycemic index will cause more glucose to build up than will a food with a low glycemic index.
In order to control your blood sugar levels, it is helpful to eat lots of foods with a low glycemic index.
And if you eat foods with a high glycemic index, be sure to pair them with low glycemic foods in order to slow the effect on your blood sugar.
High glycemic foods include white flour, white sugar, white rice, and even big, white potatoes. Low glycemic foods are foods that have lots of fiber and protein. These would include beans, whole grains, lean proteins and nuts.
Simply being aware of the glycemic index will help you eat in a way that reduces the stress on your body. If you are going to have an ice cream treat, make sure you eat it at the end of a meal that contains low glycemic foods.
So this summer, have an occasional treat, but be sure it is occasional...seriously. ;-) Your body will thank you!
A great trick that I've been using this summer is brewing a pot of citrus-flavoured herbal tea and then chilling it in the fridge in place of regular iced tea! If you prefer some sweetness, just add some honey while it's still hot.
Want tips for eating healthy while on the go? Download "THE BUSY WOMAN'S GUIDE TO HEALTHY EATING ON THE GO." It's FREE!
Grab your FREE GUIDE HERE.
Until next time,
May Anne xo
Let's talk about diet food, and why it’s keeping people overweight, tired and moody. Now before I get started I want to tell you that I used to fall for the diet food trap as well. I used to look for products that said “diet, lite, zero percent fat or low-fat.”
(Don't feel like reading? Watch the video above - it contains the same information)
In the past, you would never catch me buying full-fat anything! All my salad dressing were lite, my cheese slices, my yogourt was zero percent fat. When I had a salad I would have all veggies and no protein or fat because in my mind, that would make me fat.
I had believed that this would help me to maintain my weight or help me to lose a few pounds when I had gained a bit.
What I couldn’t figure out at the time was why I was so tired all the time I was moody, irritable and anxious and by the time the evening rolled around I was cravings carbs and junk food. I wanted chips, candy, pizza, cookies, you name it, I craved it.
I was constantly relying on willpower to resist eating more, and ultimately the willpower would fail and I would feel like I was just not strong enough. Every afternoon around 2 o'clock, I felt like crawling my desk and taking a nap.
By the time I left work and picked my son up from daycare and made dinner, I was usually too tired to do anything else. And then I would feel guilty because I hadn’t spent any time having fun with my son. And when I did force myself anyway, I really had to drag my butt to do it.
Years later, after studying nutrition, I realized why everything I was doing was not working for me, and that eating these ‘diet’ foods, was setting me up to fail and creating a blood sugar imbalance.
Diet foods are usually highly processed and mostly simple carbohydrate based and almost always sugar is added to compensate for the fat being taken away, because it would taste horrible otherwise!
High carbs and low fat are a bad combination when it to weight loss and your health. It’s impossible to feel good, have energy and a balanced mood when you’re relying on diet foods.
It’s no wonder my willpower could not win against this. I was fighting against blood sugar issues caused by eating mostly simple carbohydrates, and not enough healthy fats and protein.
When you team willpower against a blood sugar imbalance, willpower will lose every single time.
I realized that my lack of willpower was not all my fault.
And if you’re stuck in a cycle of craving carbs and feeling like it’s just too hard to make the food choices you want to make and that you’re not strong enough, it’s not your fault either.
There’s a good chance that you’re fighting against blood sugar issues as well, caused by eating too many simple carbohydrates.
I really had thought I was making good choices when I would have just lettuce and veggies with a light salad dressing for my lunch, however, I wasn’t getting the proper balance of nutrients my body needed and always felt hungry shortly afterwards.
And then of course the energy crash a few hours later, the resulting cravings for more carbs, and ultimately giving in to grabbing a muffin or a bagel or something sweet to pick me up.
Getting off the blood sugar roller coaster and making sure that that every meal and snack that I eat has a balance of protein, fats and carbs was a game-changer for me, and when I don’t, my body will let me know with either cravings, tiredness or feeling irritable.
So I encourage you to ditch the diet foods, and instead reach for foods that are real, whole foods as close to nature as possible.
Include healthy fats and proteins with every meal, so you can easily say no to the foods that are keeping you stuck in yo-yo dieting, have more energy, and a more balanced mood.
One of the biggest challenges for most of, is trying to eat healthy when you’re on the go. When you’re playing chauffeur for your kids many activities, after you’ve been working all day.
To help you out, I’ve created a guide to make it easier to still eat healthy when you’re the go, so you don’t have to rely on fast food that will keep you keep you from your goals.
Download your FREE HEALTHY EATING ON THE GO GUIDE HERE.
Until next time,
May Anne xo
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,
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,
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!)
May Anne Jordens-LaFlamme is a Registered Holistic Nutritionist and the owner of "Wellness with May Anne." She is passionate about helping women look and feel their best, so they can live a more fulfilling life - without dieting, deprivation, relying on willpower or cooking separate meals for the family.