A Busy Woman’s Guide

 

Are you a busy working woman who feels like she’s always strapped for time?

Are you someone who is always on the go juggling work, the kids, marriage , and everything else in between?

As woman , were often running a million miles a minute trying to attend to everyone else’s needs. We have to take care of the kids , figure out how to keep the house clean, cook and squeeze in some workouts too! It’s defintely not easy right ?!

I’m here to support you and provide some tips to make it all flow a lot easier !

Our family has experimented with different meals and we’ve found some winners that are now in our weekly menu! My goal is to provide some tips and tricks to help YOU stay on track with a busy lifestyle

I hope to teach you about the principles of eating clean and inspire you to make some healthier changes too!

Does this sound like something you need ?

My body has been stretched over 200lbs twice . Between both being a mom , wife, and business over… I know how busy life can get .

With both my babies I developed road maps. I was so self conscious about it . I’ve always been positive on the outside but the negative self talk took over . I’ve always had my weight issues and it contributed from bloating , emotional eating , thyroid issues , stress…. everything was part of it. I didn’t know what I know now . I found a way to cope with life. I found an outlet . I’ve learned it’s not about the body. It’s about the mind .

Growing up I suffered from extreme eczema. My skin would open up, scar, and that’s that.

For the first time in my life I feel empowered, strong, and capable of anything I set my heart to. I want nothing more than for my daughter to feel that way too .

I’ve been seeing so much Mom shaming out there this week. It doesn’t make me a better mom to be a “fit mom” or a “ Pinterest mom “ All i know is that I’m a better mom because I wake up happier than I’ve ever been and I have some exciting news! Join my Busy Woman’s Guide To A Healthier Lifestyle here for some daily inspiration and tips .  I like to consider my myself a “fit/ish “ mom who has found a decent balance . These last two years I’ve grown so much and I’m a lot more patient, kind, and my stamina rocks! I’m not sluggish like I used to be . I know what foods make me feel amazing . I like shopping for clothes now and I have more energy for the little’s and my husband. I’m a lot  more intentional with my days and I love sharing it with others !

Fill out the application and I will be in contact with you! So excited!!

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Tips To Stay On Track While Traveling

2018 is going to be a year full of new experiences and more traveling on our end. I love traveling. Staying on track is super important to me!

Here are a couple things that I think are very crucial to staying on track during travel and I want to share a few of my best tips with you!

 

#1 – Control what you can control before you even leave! What I mean by that is to prepare. I bring all of my supplements with me and I bring snacks with me every single time I travel.

A couple crucial supplements that I bring with me are…

a) Shakeology: This is  one meal of the day that I know is guaranteed to give me energy and the nutrients I need. I bring with me every single time I travel.

b) Probiotic:  I know that digestive issues come up and bloating can be an issue for people when they travel, so I always make sure that I bring probiotics.

c. My pre workout: My pre workout gets me in the mood to workout even when I am not in the mood too.

Another thing that I bring with me in controlling what I can control is SNACKS! Macadamia nuts, cashews, raw almonds, turkey jerky, and some fruit.. I can bring all of those with me on a plane when I travel.

#2 – Your First Stop MATTERS! No matter what, no matter where I’m going or traveling to my first stop after the plane lands, or after we park the car is to go to the nearest grocery store and to stock up on things that I can have.

If I’m staying in a hotel, I will call the front desk before I land to see if I can get a refrigerator brought to my room. Often times they’ll bring you a refrigerator for free. Most times there’s already a refrigerator in your room. I’ve had a rare case where there is no refrigerator, and there’s no refrigerator available. In those cases I will bring a little cooler or buy a little cooler when I get there. I don’t need a lot, but every time I go to the grocery store I will get some almond milk, fresh fruit, and just a few other snacks. Maybe some goji berries, maybe a Larabar orRx Bar , some nitrate free deli meat, and a big case of water. Those are my crucial elements whenever I am traveling, and it just takes a quick stop at the grocery store and get those things.Most grocery stores even have pre made chicken that you can easily use to make a few meals . I enjoy simply buying a bag of salad and topping it with chicken. Fresh and light is the way to go with traveling . I usually try to splurge on one meal .

#3 – Plan workouts ahead of time! If you’re like me, when you travel you have very little time to squeeze a workout in. So I know that I have to plan to get my workout in BEFORE the day starts. Every time I travel I use my Beachbody On Demand and I will just workout from my iPad or my iPhone! I know I’ll have to get up before everyone else does and either take my workout to the hotel gym, take it to the stairs, the parking lot, or do it in the room with everyone else. I am perfectly fine doing my workout in a room with everyone watching me. I feel like that will either inspire them to workout with me, or bring a little entertainment value to the trip! Either way I am going to get my workout in. My workouts are my therapy .

HIIT workouts are awesome if you’re short on time. A Tabata is awesome if you’re short on time too. Bottom line you have to plan ahead for when you can get it in and when you can make it happen.

#4 – Eat to LIVE, don’t live to eat. To give you an idea of what my day looks like when I’m traveling; I always start my day with Shakeology. That way I don’t have to wait around to figure out what we’re going to have for breakfast. Then for my second meal of the day I always have something with me because I PLAN. So I will grab some of the groceries that I got from my grocery stop. When you’re traveling you have to be okay with things not being how they usually are. When you’re traveling you have to learn how to make changes and to be okay with things being a little bit out of order. Lunch may not be a big deal when you’re traveling, you may have to grab a bar on the go and that’s okay! Grab some fruit with it and you’ll be good to go.
As far as going out to eat when you’re traveling there is something that you have to take into account… If you’re on vacation you may indulge a little bit more here or there. \

At restaurants, I never look at what the menu has to offer “as is”. I always take into account the menu as a whole, I make adjustments, and I customize as I want to! I customize and adjust according to whatever they have. If they have fried fish tacos but they’re on flour tortillas I might ask them to grill the fish and put them on a corn tortilla instead. Basically you want to look at the menu, see what they have to offer, and put it all together as a customizable meal for you.

I did this recently at a restaurant… I ordered the turkey burger, but without a bun, and instead of mayo on top I asked to have mushrooms, bacon, avocado, sauteed onions on top. It was delicious and I LOVED IT! Just remember to look at the menu as à la carte. I know that it’s tempting to look at a menu and just say I’ll have a little bit of everything. When you’re traveling it’s important that you really take into account your goals and do your best to stay on track with that, and use the 80/20 rule.

#5 – MOVE MORE! Stay as active as possible. When you are traveling it’s very easy to just sit around, especially if you’re driving or flying.. but stay as active as possible!

 

Always take into account that you’re human and can only do the best you can! Have fun and do the best you can to MOVE and plan ahead of time.

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Vegan Orange Cherry Muffins

Taking on this Girl Scout Troop Leader roll has been a huge blessing. I’m enjoying the girls come out of their shell and enjoy the activities. My daughter loves being a Daisy Scout . We host meetings here at the house and for Valentines Day, we made these muffins for part of our snack time. Our Girl Scout journey has been great so far! Ava recently went to the Father Daughter dance with her daddy. It was so cute!

She  enjoys baking and trying new recipes so we decided to make Vegan Orange Cherry Muffins. They came out really good! You can definitely taste the citrus to it . I enjoyed one with a side of hot coffee. The best part was that I didn’t feel guilty about it! I love the combo of orange and cherry together. SO yummy! Enjoy!

SERVES: 12 (1 muffin each)
Prep Time: 10 min.
Cooking Time: 20 min.

INGREDIENTS: 
Nonstick cooking spray
1½ cups all-purpose gluten-free flour, sifted
½ cup almond flour, sifted
2 tsp. baking powder
½ cup chopped raw walnuts
1 tsp. sea salt (or Himalayan salt)
¼ cup extra-virgin organic coconut oil
2 Tbsp. all-natural peanut butter
¾ cup pure maple syrup (preferably Grade B)
1 Tbsp. finely grated orange peel (orange zest)
¾ cup fresh orange juice (approx. 1 to 2 medium oranges)
2 tsp. ground flaxseed
1 cup thickly sliced banana, very ripe (approx. 1 large banana)
1 tsp. pure vanilla extract
½ cup chopped fresh cherries

DIRECTIONS:
1. Preheat oven to 375º F.
2. Prepare 12 muffin cups by lining with muffin papers and lightly coating with spray.
3. Combine flour, almond flour, baking powder, walnuts, and salt in a large mixing bowl; mix well. Set aside.
4. Place oil, peanut butter, maple syrup, orange peel, orange juice, ground flaxseed, banana, and extract in blender; cover. Blend until smooth; approx. 30 seconds.
5. Add peanut butter mixture to flour mixture; mix until just moistened. Do not overmix.
6. Add cherries; fold until just mixed.
7. Spoon batter into prepared muffin cups. (One-quarter cup batter should fill each cup about three-quarters full.)
8. Bake for 18 to 20 minutes, or until tops are golden brown and a toothpick inserted into the center of a muffin comes out clean.
9. Remove from oven; allow to cool for 5 to 10 minutes before removing muffins from pan and cooling completely on a rack. Enjoy!

TIPS:
• Not all brands of all-purpose gluten-free flour are vegan, so be sure to check the label.
• Grade B maple syrup has a very strong, intense flavor that can be similar to molasses, and is perfect for baking

 

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What’s The Deal With Timed Nutrition ?

Even if you can’t physically see the results in front of you, every single effort is changing your body from the inside! You can’t get discouraged just because the scale isn’t moving fast enough.

This journey is  meant to make you work . Some days will be hard. Some will be ok and some will be amazing . The second you have a bad day or week doesn’t mean you give up. The more you sink into it and apply the effort daily, the easier it becomes and the stronger you become . Most importantly , the stronger and HAPPIER you become!

Something I’ve learned with this program is to truly give my body the love it needs. I’m finding myself stronger than ever ! Part of the nutrition plan is to practice self care weekly.  It’s been a mental battle more than anything and I am so proud of how hard I’m working . Never compare results with anyone guys . We all shed weight and inches in different areas. I’ve also learned to not cave into my excuses as much as I’ve  wanted to with this cold weather.

You have your OWN struggles
Nobody is perfect
It all comes down to YOU
YOU are in charge and YOU can only make the changes
YOUR health comes first

I do this for me. I do this for my moodiness, my stress , my anxiety , my fears , my health, my family . I once never physically saw the changes happening . But I felt them. I will never go back to that sad , lack of energy , lost , stressed out mess. I do this for me.

I came into this program with an open mind and an open heart to help others too. Its been such a pleasure seeing the woman in my Wellness Workshop get results too .

I do not promote being obsessed with your weight. I am absolutely loving this meal plan and the workouts. I love the structure its giving me.  I’m learning so much about myself mentally and physically. Don’t let the word Obsessed steer you wrong. Its not about being obsessed with working out or obsessing over everything we eat. Its actually the opposite. Its about making a commitment to ourselves to show up everyday , especially on the hard days, and learning to have a healthy relationship with food. Its not about feeling deprived.

What exactly is this program all about ?

Its the newest program by celebrity trainer Autumn Calabrese . Its a focus on abs , booty, and so much more! I am officially 15 days in and Im already seeing definition. What I’m loving most is that I feel good.

I am not on a diet! I don’t restrict food groups.

I eat clean and follow balanced portioned nutrition. I eat more than most people and eat a well balanced variety of macros.

I eat clean versions of each food group. This is a plan I have enjoyed following and have been able to find meals that my husband and  kids enjoy too!

Timed nutrition is the same clean eating balance but there is a balance of food groups within the meals too and there are certain foods I eat around my workout and then eat every 2-3 hours each day.

I have also added in a re-feed day every two weeks. It wasn’t a cheat day by any means. I ate a few more carbs and they weren’t necessarily clean. White bread, double chocolate chip cookies, and a chickpea brownie . The point of it was to restore glycogen in my muscles.

So far I’m 38 days in and I’m trusting the process. The journey is never a straight line but its always an up hill climb if you keep taking action and focusing on one day at a time.

If you would like to know more info about this program or you would like to get started on your own journey, you can message me at Jaclyn@TheFitHairdresser.com

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What Is 80 Day Obsession All About ?

Introducing 80 Day Obsession

I am so excited to announce that 80 Day Obsession is almost here!! Autumn Calabrese’s brand new workout program is designed to help you burn fat and get lean ! CLICK HERE to get it first. We can expect these workouts to be released January 2018. This program is all about getting obsessed with taking time for YOU. Self care, self love, good nutrition, and amazing results. Go all in and follow this program.

This program is a  step-by-step approach to building a shaped, curvy butt while  shrinking your core. It’s 80 days of obsessive focus on fitness and nutrition, spread over 13 weeks.

Is it extreme? Oh, yes. The workouts are intense — averaging 45 minutes to an hour in length. And the diet guidelines are every bit as demanding. You’ll be following a specially calibrated macro-nutrition plan perfectly timed to produce amazing results at each phase of the program.

Autumn knows exactly how to transform bodies after years of training clients, creating powerful fitness programs, and carving out her own hard-won success as a bikini competitor. With 80 Day Obsession, she leaves nothing to chance in making sure that your 80 Day Obsession results in a body that’s healthy, fit, firm, and HOT.

Before I go into details , lets talk about what this program is all about.

 

What equipment do you need ?

You will need a set of light, medium and heavy weights, resistance loops, sliders and a mat.

What is the nutrition plan like?

I can tell you that the nutrition plan follows the portion fix containers for measurements but it is totally different than the 21 day fix or other Beachbody programs.  You are eating at specific times of the day and you have a pre and post workout meal.  You can keep it basic and follow the meal plan or you can get fancy with your recipes.  I honestly prefer to keep it as simple as possible.

I replace 1 meal or snack a day with Shakeology  and I use the Beachbody Performance Line every single day.  I use the Energize pre workout, the hydrate during my workout, recovery post workout and recharge 30 minutes before bed at night. It truly is my saving grace.  I will say that it is worth every single penny of investment.  I will be going into more detail with the meal plan in the next few weeks.  The best part about the whole program is that you get to have a reefed day in which you get to have more carbs to refuel and jolt your body back into results.

Who is 80 Day Obsession For ?

  • Those who want a leaner, firmer, more sculpted body
  • Women looking to add some curves without bulking up
  • Anyone who wants a tighter, more defined booty and flatter abs
  • Fitness fans looking for an intense, holistic workout they can do at home

 

WHAT IS BEACHBODY ON DEMAND?
Beachbody On Demand is a platform that allows you to stream 21 Day Fix, 21 Day Fix EXTREME, PiYO, P90X, INSANITY, FOCUS T25, 3 Week Yoga Retreat, or any of more than 700 world-famous Beachbody workouts that have helped millions transform their lives.

Beachbody On Demand also gives you full access to all of Beachbody’s workouts, including its latest like the SHIFT SHOP, CORE DE FORCE, and YOUv2. Inside, you’ll find the program nutrition guides, workout calendars, and exclusives like SHAUN WEEK: INSANE FOCUS and FIXATE, Autumn Calabrese’s healthy cooking show.
No matter where you are in the world — whether you’re in your house, at the gym, or on vacation — you can access your program guides, your workouts, and more on your laptop, smartphone, or tablet. As long as you can connect to the internet, you can work out with Beachbody, no DVDs required. What are you waiting for? Sign up now!

 

80 DAY OBSESSION BEGINS JANUARY 13
For the first time, Beachbody On Demand members can experience each day of this program in real time. Starting January 13, each new workout will be posted for you to do along with the cast. Day by day, you’ll feel like you’re part of the action—following along with Autumn and the cast as they progress through the program.80 DAY OBSESSION BEGINS JANUARY 13

The good news? You still have time to get your mind right and your body ready for 80 Day Obsession. If you’re not already a Beachbody On Demand member, be sure to sign up and start getting prepared today.

The program will launch on January 13th and a new workout will be posted each day for 80 days.  If you would like to be a part of my 80 Day Obsession Prep Group please complete this application  to get on the list for all the details as the product is launched. You can also email me at Jaclyn@TheFitHairdresser.com for more info.

 

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Holiday Survival

Did you know that the average person gains 7-10 lbs over the holiday season!?

That is 7-10 lbs maybe on top of what you already wanted to lose or its going to force you to feel sluggish and less energetic for the things you need to get done this season. Its insane to think about all that right ? If you’re someone on your health and fitness journey, the holidays are also about survival mode when it comes to reaching your goals. This is the time of year when most people make excuses as to why don’t have the time to workout or why they don’t have the money to eat healthy.

I know for a fact that if you have a strong desire and motivation to do anything then you will find a way. If you are not highly motivation then you will find excuses instead! I hear it a lot. For the last 2 years of coaching people to reach their health and fitness goals, I see excuses, I see people lose motivation and give up , but I also do see people that succeed. You can stay on track during the holidays! Here are 4 characteristics  you need to have  to stay on track this season and always.


Whypower. A strong driving force or ” WHY”  to change their nutrition and fitness. You can’t “sorta” kind of want to change. You have to really want to change! If your why isn;t big enough, it will be that much harder for you to stay consistent. The work you put it now will be a reflection of your results next month and the month after . The work you put in NOW does not need to be perfect. You just need to have a good balance to get through this tough season. Its possible!

 

Commitment. Commitment means staying loyal to the things you said you were going to do; long after the feeling of wanting to do it goes away. People that succeed are committed. They are willing to do whatever it takes to be successful and they are not quitters. They may feel like they failed from time to time but they are all in !

 

Faith.  People who succeed have faith! They believe that without a shadow of a doubt that somehow , some way , they will be successful at this . Its just that, it’s a series of trials, errors and triumphs before you find what works best for you . Everyone is different.

 

Stick To Planning. Preparation and planning is key. Successful people follow the nutrition plan. Yes , I know most people don’t want to hear this but it’s the truth! The people who have the MOST success are those that really do truly follow the nutrition plan laid out in the program.

 

I am on a mission this holiday season to keep people including myself ACCOUNTABLE and MOTIVATED to continue their health and fitness journey. Have you applied yet?

You can apply HERE and I will be in contact with you

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What Is Gut Health?

What is Gut Health?

I’m sure you’ve seen, heard , or yove u’d a conversation about gut health . Have you heard the term “leaky gut“?
Everything starts in your gut . It’s the “Home” station in your body and basically means it’s the starting point to our health. So why wouldn’t we want to take care of our bodies right ?

Did you know that problems with your immune system, skin, inflammation, digestion issues, emotional health , can all mean there’s a problem with your gut?
It all boils down to what we put in our gut . The majority of people are putting bad bacteria in their bodies and it’s the GOOD bacteria that we need more of !
Here’s the deal … it’s connected to all of our issues. What we feed our bodies causes inflammation. … Sugar , processed foods , and gluten. It all breaks the lining down in our intestines and allows the bad bacteria and toxins we’re exposed to daily leak into the bloodstream.

Crazy right ?

If toxins are leaking out of your gut and into the bloodstream, it’s no wonder you’re feeling horrible .
It affects us in forms of pain; inflammations, fatigue , and auto immune issues …. Serotonin is even affected! So this is what I’ve learned …
If we feed our bodies things that don’t keep it whole, that’s when we see more things like depression and anxiety go up!
Listen to your body, it’s your vehicle. It wants to run at its best. Fuel it do what it wants to do .

Prebiotic!

Biotic means life and antibiotic means death: probiotic gives our gut the good kind of bacteria . Aka Flora! This helps your digestion, boosts the immune stem , and helps your body see and feel good things that are happening to it . The prebiotic in my shake is one of the BEST probiotics that can actually break down the acid in your gut ! Most don’t even get that far .
It’s made out of Whole Foods with no chemical or artificial sweeteners! Whole Foods help heal your body naturally! Don’t rely on meds or do do the job. Medication is not natural and your body doesn’t know how to deal. In return, it will just be a temporary bandaid for what’s really going on.

If you want to try my favorite superfood shake, click here    

 

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Believe In Yourself

How many of us start something new and give up when we encounter the first obstacle ?

I thought that would be me . It used to be me . Many of us quit what we start far too early. What matters is we wake up the next day ready to get back on track and keep going !
Strivers improve in skill knowing that their will be bad days . With effort , your talent builds skill !
I know how challenging it can be to stay the course- especially when it feels like we’re not making any progress because we just can’t see it yet !
If you have ever felt like giving up because the scale or life Isn’t budging or you don’t feel like you’re moving fast enough, I am here to reassure you that you ARE making progress, and this is the critical point where you actually have to “ believe to see.”
In life , we have to have faith and trust the process … even when everything seems to be going wrong . Most people want to quit and give up . Most people want to start a business and give up the second they realize how hard it is. A lot of people start a “diet” and then give up. Everyone is looking for the quick fix and It doesn’t work like that. The key is to change your lifestyle. I have a solution for so many people and I believe “Our” struggles are meant to teach us to be stronger .
A life without struggle is an uninspiring life
Use your struggles and your faith to make you stronger and lift you up .
Stick with it!
Believe in yourself !
Practice consistency !
Spots are opening up in my Wellness Community! Message me at Jaclyn@TheFitHairdresser.com and we will have a chat.
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What It’s Like Being A Speech Delayed Mom

Many people think that having a speech delayed child is no big deal. Of course its not a big deal until you actually have a child with a speech and language delay. It is definitely not the end of the world and all children develop at different stages on their own time. But it can be so overwhelming at times.

 

” How do you know my child is at high risk for delays ?”

These were the first words out of my mouth after an occupational therapist suggested early intervention. How could this woman tell me this when she barely knew my child for 20 minutes and he was ONE years old. He was fussy that day .  I found myself getting so defensive and hurt. I honestly did not know how I felt .

As a mom, this is a big deal.

It hurts just to get those child development evaluations about your child’s current stage. Start learning colors? He doesn’t even speak clear. Everything is blue or yellow.

Saying shapes ? He doesn’t pronounce his name right. It hurts to hear all those stories about how other kids someone knows started talking late or how common it is.  You don’t want your child to be behind. You don’t know if your child will get picked on or mocked for not talking.You never really know if you’re making the right decision. But you learn to trust your gut and be an advocate.  Kids are mean sometimes. They already notice  that he doesn’t talk and point it out.  They call him a baby. You don’t know if your child is hurt by it  because he can’t even tell you .

The constant fears settle in from time to time. Will my child be able to be mainstreamed ? Will he outgrow this ? Will his diagnosis turn into something else ? It hurts and is frustrating having a child who is speech delayed. It also hurts to admit that because you feel horrible saying it. I feel horrible saying my son has special needs. But I shouldn’t. My son is amazing. He is so smart and one of a kind. He is always smiling and I know he is happy. This is a new and special journey. No  mom wants her child to be behind or suffer. Every mom questions if it was something she did wrong, or didn’t do, when her child has any issue. The self-blame is strong.

When my son had a rough start in to the world, I blamed myself. Did I do something wrong ? Was it because Im a hairdresser and Im around chemicals ? Did I eat something wrong ? I had absolutely no idea my son was going to be born with an airway and heart defect. I had no idea it could lead to his delays. I had no idea my son could qualify for a diagnosis of intellectual delay.

Truth is , none of it matters because Ive learned that  I can only stress about certain things until I cross those bridges. He is my miracle. My children are my everything . I will do everything in my power to be the best advocate and support for them .

It hurts to be told not to worry about the speech delay. He will outgrow it. It hurts to be asked ” What is wrong with your son ? ”

That’s easy for someone to say who hasn’t gone through it, or whose kid advanced with therapy and was done with it almost before they even  started. Your child still struggles no matter how hard you feel like you give.

It hurts to see your child struggle. It’s a helpless, frustrating feeling to see what he goes through and to not be able to make it all better as fast as you want it too. It hurts knowing how fast time flies as you head to therapy and your child has a much busier schedule than you . Its exhausting.

Its both beautiful priceless.  My son is a gift from God and he has taught me so much about life in general. I love my children and Im so blessed to be their mommy.

 

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Carbohydrates And Proteins

 

I’ve had a lot of questions in my Wellness Workshop regarding complex carbs and proteins .I’ve had some questions about how to eat clean or fuel your body so that you see maximum results from your workouts. There was a time when I was considered insulin resistant and my endocrinologist sent me to see a nutritionist . I learned a lot about how our bodies react when we eat the right foods together.

 

Here is what I know :  Any diet that restricts any of the three macronutrients- carbs, proteins and fat is bad news. Each member of this  trio is necessary for your body to function properly. But how much do you need of each? Well here we go, I am going to tell you!

 

Carbohydrates
There are 2 types of carbs, simple and complex. Simple carbs are also known as sugars (often white foods such as flour, rice, sugar and others). They break down easily and tend to send blood sugar levels out of control.

For the most part, you want to avoid simple carbohydrates, with the exception of fruit. Fruits are simple carbs, but they contain vital nutrients and vitamins as well as fiber, which slows digestion.

Complex carbs are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood-sugar levels. Vegetebles, fruits and whole grains are all complex carbs. They fall into 3 categories.

Starchy Complex Carbs from Whole Grains
• Amaranth
• Brown Rice
• Buckwheat
• Bulgur
• Cream of Wheat
• Millet
• Oatmeal
• Quinoa
• Wheat Germ
• Whole-grain pasta

Starchy Complex Carbs from Vegetable Sources
• Bananas
• Beans • Carrots
• Chickpeas
• Lentils
• Potatoes
• Radishes
• Split Peas
• Sweet Potatoes
• Yams

High Water Complex Carbs
• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumbers
• Kale
• Onions
• Spinach
• Tomatoes
• Watercress
• Zucchini
Complex Carbs from Fruit
• Apples
• Berries
• Citrus Fruits
• Grapefruit
• Grapes
• Kiwi
•Lychee
• Mangoes
• Melons
• Pears
• Plums
• Pomegranate

Protein
Protein is primarily found in meat, poultry, fish and eggs, but is also found in dairy and to some degree in vegetable and grain sources. Tofu, chia seed, quinoa and hemp seed are complete proteins. Other plant based protein sources must be eaten in combination in order to be complete. For example, the chickpeas and sesame paste in hummus combine to make it a complete protein.

Lean Proteins
• Beans of all kinds
• Beef tenderloin
• Bison
• Canned salmon, packed in water
• Canned tuna, packed in water
• Chicken breasts
• Chickpeas
• Eggs
• Fresh fish (cod, salmon, tilapia)
• Kefir
• Lean ground turkey
• Lentils
• Low-fat cottage cheese
• Natural nut butters(almond, cashew, peanut, ect)
• Plain non fat yogurt
• Pork tenderloin
• Tempeh
• Tofu
• Unsalted raw nuts and seeds

Health Fats

Healthy fats are an equally important part of the macronutrient triad. In fact, they offer the most energy and help with the absorption of vitamins A,D, E and K. Better still, they are necessary for keeping you warm, protecting your organs and for optimal brain functioning. We’ve been afraid of fats for a long time, but it’s time to embrace the healthy ones, steer clear of trans fats and use saturated fats in moderation.

Healthy Fats
• Avocados
• Avocado oil
• Coconut oil
• Flaxseed
• Flaxseed oil
• Grapeseed oil
• Hazelnut oil
• Nuts and seeds of all kinds
• Olive oil
• Pumpkinseed oil
• Sesame oil
• Sesame seeds

 

 

I hope you find some of this info useful when it comes to how to pair foods together. Pairing a protein , healthy fat, and a complex carb together will keep you full longer, stabilize your blood sugars, and it will allow your food to metabolize better.

To join my amazing Wellness Community or If you have any further questions, be sure to email me at Jaclyn@TheFitHairdresser.com

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