Got Sugar Cravings?

๐—ช๐ก๐š๐ญ ๐ฆ๐š๐ฒ ๐›๐ž ๐ฌ๐ฉ๐ข๐ค๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐›๐ฅ๐จ๐จ๐ ๐ฌ๐ฎ๐ ๐š๐ซโ€ฆ โฃ
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๐˜ฉ๐˜ช๐˜ฏ๐˜ต: ๐˜ช๐˜ตโ€™๐˜ด ๐˜ฏ๐˜ฐ๐˜ต ๐˜ค๐˜ข๐˜ฏ๐˜ฅ๐˜บ โฃ๐Ÿญ
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I know insulin resistance is a very trendy topic right now, and one of the most frequent complaints I hear from clients is that they just canโ€™t kick their sweet tooth. โฃ
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But hereโ€™s something interesting that might be raising your blood sugar & in turn, causing you to crave more sugar. โฃ
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While food can be a huge culprit, it may actually have little to do with the food you’re consuming. โฃ
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๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐ญ๐ก๐ž๐ซ ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐ญ๐ก๐š๐ญ ๐š๐Ÿ๐Ÿ๐ž๐œ๐ญ ๐จ๐ฎ๐ซ ๐ฌ๐ฎ๐ ๐š๐ซ ๐ฅ๐ž๐ฏ๐ž๐ฅ๐ฌ:โฃ
โ€ขChronic stress โฃ
โ€ขPoor sleep โฃ
โ€ขActivity level (๐˜ต๐˜ฐ๐˜ฐ ๐˜ญ๐˜ช๐˜ต๐˜ต๐˜ญ๐˜ฆ ๐˜–๐˜™ ๐˜ต๐˜ฐ๐˜ฐ ๐˜ฎ๐˜ถ๐˜ค๐˜ฉ) โฃ
โ€ขThyroid or hormonal problems โฃ
โ€ขNutrient deficiencies โฃ
โ€ขMineral imbalances (๐˜ฎ๐˜ข๐˜จ๐˜ฏ๐˜ฆ๐˜ด๐˜ช๐˜ถ๐˜ฎ & ๐˜ฑ๐˜ฐ๐˜ต๐˜ข๐˜ด๐˜ด๐˜ช๐˜ถ๐˜ฎ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ข๐˜ฏ ๐˜ช๐˜ฏ๐˜ด๐˜ถ๐˜ญ๐˜ช๐˜ฏ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ฆ๐˜ง๐˜ง๐˜ฆ๐˜ค๐˜ต ๐˜ฐ๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฃ๐˜ฐ๐˜ฅ๐˜บ) โฃ
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The good thing is all of these can be managed with some small lifestyle changes. โฃ
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๐‡๐ž๐ซ๐ž ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฆ๐ฒ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž๐ฌ: โฃ
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โ€ขMental stress management (๐˜บ๐˜ฐ๐˜จ๐˜ข, ๐˜ซ๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ข๐˜ญ๐˜ช๐˜ฏ๐˜จ, ๐˜ด๐˜ญ๐˜ฐ๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ช๐˜ฎ๐˜ฆ ๐˜ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ค๐˜ข๐˜ญ๐˜ญ ๐˜ช๐˜ต, ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฆ ๐˜ข๐˜ค๐˜ต๐˜ช๐˜ท๐˜ช๐˜ต๐˜บ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฆ๐˜ฏ๐˜ซ๐˜ฐ๐˜บ, ๐˜ฆ๐˜ต๐˜ค…) โฃ
โ€ขGet enough quality sleep (๐˜’๐˜ท๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฆ๐˜ฏ ๐˜ถ๐˜ฏ๐˜ฑ๐˜ญ๐˜ถ๐˜จ๐˜จ๐˜ช๐˜ฏ๐˜จ ๐Ÿน๐Ÿถ ๐˜ฎ๐˜ช๐˜ฏ๐˜ถ๐˜ต๐˜ฆ๐˜ด ๐˜ฃ๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ฃ๐˜ฆ๐˜ฅ & ๐˜ข๐˜ช๐˜ฎ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ง๐˜ช๐˜ฏ๐˜ช๐˜ด๐˜ฉ ๐˜ฎ๐˜บ ๐˜ญ๐˜ข๐˜ด๐˜ต ๐˜ฎ๐˜ฆ๐˜ข๐˜ญ ๐˜ข ๐˜ฃ๐˜ช๐˜ต ๐˜ฆ๐˜ข๐˜ณ๐˜ญ๐˜ช๐˜ฆ๐˜ณ ๐˜ช๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฆ๐˜ท๐˜ฆ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜ต๐˜ฐ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ฑ) โฃ
โ€ขMinimize physical stress (๐˜ต๐˜ฉ๐˜ช๐˜ฏ๐˜ฌ ๐˜ค๐˜ถ๐˜ต๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ฃ๐˜ข๐˜ค๐˜ฌ ๐˜ฐ๐˜ฏ ๐˜ค๐˜ข๐˜ณ๐˜ฅ๐˜ช๐˜ฐ ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฐ๐˜ท๐˜ฆ๐˜ณ๐˜ฅ๐˜ฐ๐˜ช๐˜ฏ๐˜จ ๐˜ช๐˜ต, ๐˜ฑ๐˜ถ๐˜ญ๐˜ญ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ๐˜ด๐˜ฆ๐˜ญ๐˜ง ๐˜ฐ๐˜ถ๐˜ต ๐˜ฐ๐˜ง ๐˜ข ๐˜ฅ๐˜ฆ๐˜ง๐˜ช๐˜ค๐˜ช๐˜ต ๐˜ช๐˜ง ๐˜บ๐˜ฐ๐˜ถ’๐˜ณ๐˜ฆ ๐˜ฅ๐˜ช๐˜ฆ๐˜ต๐˜ช๐˜ฏ๐˜จ, ๐˜ฆ๐˜ต๐˜ค…) โฃ
โ€ขCut back on caffeine โฃ
โ€ขSlow down while eating! โฃ
โ€ขLess bluelight more SUNLIGHT โฃ
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& bonus tipโ€ฆ 1-2 tbs. of ACV 15 minutes before a moderate-high carb meal can take the blood sugar impact down around 25-35%. โฃ
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You can also do this after!! Be sure to dilute with some water & drink with a straw ๐Ÿ˜˜ โฃ
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๐˜‹๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ ๐˜ค๐˜ณ๐˜ข๐˜ท๐˜ช๐˜ฏ๐˜จ๐˜ด? ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ฐ๐˜ง ๐˜ต๐˜ฉ๐˜ฆ๐˜ด๐˜ฆ ๐˜ฅ๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ต๐˜ฆ๐˜ฏ๐˜ฅ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ณ๐˜ถ๐˜จ๐˜จ๐˜ญ๐˜ฆ ๐˜ธ๐˜ช๐˜ต๐˜ฉ?! ๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต๐˜ด ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ญ๐˜ช๐˜ฌ๐˜ฆ ๐˜ต๐˜ฐ ๐˜ด๐˜ต๐˜ข๐˜ณ๐˜ต ๐˜ช๐˜ฏ๐˜ค๐˜ฐ๐˜ณ๐˜ฑ๐˜ฐ๐˜ณ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ?โฃ
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Overnight Breakfast Cookie

๐’๐ข๐ฆ๐ฉ๐ฅ๐ž๐ฌ๐ญ ๐๐ซ๐ž๐ฉ-๐€๐ก๐ž๐š๐ ๐๐ซ๐ž๐š๐ค๐Ÿ๐š๐ฌ๐ญ ๐„๐ฏ๐ž๐ซ โฃ
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I love to prep these โ€œcookiesโ€ the night before so I have a quick and easy breakfast option in the morning. Itโ€™s not quite a cookie but tastes great and is packed with protein. โฃ
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Itโ€™s also super simple to grab and go in a container for mornings out. โฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฒ๐จ๐ฎโ€™๐ฅ๐ฅ ๐ง๐ž๐ž๐: โฃ
1 scoop of plant based protein (feel free to message me for the one I love) โฃ
10 grams gluten free oats โฃ
ยฝ -1 cup of water or nut milk of your choice โฃ
Optional spices: Add a drop of pure vanilla extract, a drop of honey if you like things sweeter, or some cinnamon, pumpkin pie spice, etcโ€ฆ โฃ
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Mix Ins: get creative here, Iโ€™ve done everything from sunflower to pumpkin seeds, apples & sliced almonds, or unsweetened cacao chips โฃ
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All youโ€™ll do is mix your oats and protein together along with any optional spices. Slowly add in your water until you get a thick batter consistency. โฃ
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Spread it onto a plate or storage container and refrigerate overnight. โฃ
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๐˜๐˜ฏ ๐˜ต๐˜ฉ๐˜ฆ ๐˜ฎ๐˜ฐ๐˜ณ๐˜ฏ๐˜ช๐˜ฏ๐˜จ ๐˜บ๐˜ฐ๐˜ถโ€™๐˜ญ๐˜ญ ๐˜ฉ๐˜ข๐˜ท๐˜ฆ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ๐˜ง๐˜ข๐˜ด๐˜ต ๐˜ณ๐˜ฆ๐˜ข๐˜ฅ๐˜บ ๐˜ต๐˜ฐ ๐˜จ๐˜ฐ! ๐˜š๐˜ช๐˜ฎ๐˜ฑ๐˜ญ๐˜ฆ! ๐˜ž๐˜ฉ๐˜ช๐˜ค๐˜ฉ ๐˜ค๐˜ฐ๐˜ฐ๐˜ฌ๐˜ช๐˜ฆ ๐˜ธ๐˜ฐ๐˜ถ๐˜ญ๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฑ๐˜ช๐˜ค๐˜ฌ?! โฃ
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๐ƒ๐จ๐ฎ๐›๐ฅ๐ž ๐‚๐ก๐จ๐œ๐จ๐ฅ๐š๐ญ๐ž: Chocolate Protein & Unsweetened Cacao Chips from Trader Joeโ€™s โฃ
๐€๐ฉ๐ฉ๐ฅ๐ž ๐€๐ฅ๐ฆ๐จ๐ง๐ ๐‚๐ข๐ง๐ง๐š๐ฆ๐จ๐ง: Vanilla Protein, Diced Apples cooked with Coconut Oil & Cinnamon, Sliced Almonds โฃ
๐Ž๐š๐ญ๐ฆ๐ž๐š๐ฅ ๐‚๐ก๐จ๐œ๐จ๐ฅ๐š๐ญ๐ž ๐‚๐ก๐ข๐ฉ: Vanilla Protein, Pure Vanilla Extract, Unsweetened Cacao Chips from Trader Joeโ€™s โฃ
๐๐ฎ๐ฆ๐ฉ๐ค๐ข๐ง ๐’๐ฉ๐ข๐œ๐ž: Pumpkin Spice Protein (or vanilla mixed with pumpkin puree & pumpkin pie spice) & Raw Pumpkin Seeds

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Why you need to eat more….

๐˜ ๐˜ฉ๐˜ข๐˜ต๐˜ฆ ๐˜ต๐˜ฐ ๐˜ฃ๐˜ณ๐˜ฆ๐˜ข๐˜ฌ ๐˜ช๐˜ต ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ ๐˜ฃ๐˜ถ๐˜ต ๐˜ฆ๐˜ข๐˜ต๐˜ช๐˜ฏ๐˜จ ๐˜ญ๐˜ฆ๐˜ด๐˜ด ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ฏ๐˜ฐ๐˜ต ๐˜ด๐˜ฑ๐˜ฆ๐˜ฆ๐˜ฅ ๐˜ถ๐˜ฑ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ธ๐˜ฆ๐˜ช๐˜จ๐˜ฉ๐˜ต ๐˜ญ๐˜ฐ๐˜ด๐˜ด. โฃ
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I see this a lot with clients and have been guilty myself too. We leave ourselves a little โ€˜wiggle roomโ€™ and consistently under-eat with hopes that maybe weight loss will be a teeny bit faster. โฃ
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Maybe itโ€™s a fear of eventually overdoing it and binging. โฃ
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Maybe itโ€™s a lack of hunger. โฃ
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Maybe you’re not planning ahead and fall short each day. โฃ
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Or maybe you simply hope by eating a bit less you’ll lose more. โฃ
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Whatever the reason, very rarely do I see the scale actually going down faster. In fact, it usually doesnโ€™t move much at all.โฃ
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๐‡๐ž๐ซ๐žโ€™๐ฌ ๐ฐ๐ก๐š๐ญ ๐ฎ๐ฌ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ก๐š๐ฉ๐ฉ๐ž๐ง๐ฌ: โฃ
You canโ€™t sustain your โ€˜targetsโ€™, think weight loss is too difficult and give up.โฃ
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You overeat or binge out of plain old hunger, restriction, and actually throw yourself into a surplus instead of a deficit. โฃ
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Your body adapts to your lower intake, doesnโ€™t move or burn quite as much, and your metabolic output slowly decreases over time, meaning you need to eat less to lose the same amount. โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ช๐˜ง ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜บ๐˜ฐ๐˜ถ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ฉ๐˜ช๐˜ต ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ต๐˜ข๐˜ณ๐˜จ๐˜ฆ๐˜ต๐˜ด? Were a little more satisfied? Let your body adapt to eating more? โฃ
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Youโ€™d probably be happier, healthier and better able to see things through over the long term. โฃ
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Friendly reminder, the goal is not to be dieting and under eating forever, itโ€™s to reach your goals slowly & sustainably, slowly start to eat a bit more, and maintain happily for life.โฃ
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๐๐จ ๐œ๐ซ๐š๐ณ๐ฒ ๐ซ๐ž๐ฌ๐ญ๐ซ๐ข๐œ๐ญ๐ข๐จ๐ง ๐ง๐ž๐ž๐๐ž๐. ๐Ÿช๐Ÿ•๐ŸŒฎโฃ
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Blueberry Overnight Oats

ย These look so good!!! I got this idea from my sister and I’ve been loving them. They may mornings so much easier!
Ingredients:
1/3-1/2 cup gluten free oats
1/3-1/2 cup unsweetened almond milk
1 1/2 tsp. chia seeds
1 tsp. maple syrup
2 tbs. water
1/2 cup blueberries
1 tbs. sliced almonds
Mix all of your ingredients together, excluding the blueberries and almonds and let sit in the refrigerator overnight.
Top with your blueberries, almonds, and some optional natural nut butter in the morning! Enjoy!
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The Missing Link to Weight Loss

How’s your sleep?! โฃ
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Sleep is oftentimes overlooked when it comes to plateaus with our weight loss, when in fact it very well may be the thing keeping you back from your goals. โฃ
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When we don’t get enough sleep OR enough ๐˜ฒ๐˜ถ๐˜ข๐˜ญ๐˜ช๐˜ต๐˜บ sleep certain hormones in our bodies start to become affected. โฃ
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First up is ๐œ๐จ๐ซ๐ญ๐ข๐ฌ๐จ๐ฅ, our stress hormone. When this is too high (๐˜ข๐˜ฏ๐˜ฅ ๐˜ค๐˜ข๐˜ฏ ๐˜ณ๐˜ช๐˜ด๐˜ฆ ๐˜ง๐˜ณ๐˜ฐ๐˜ฎ ๐˜ฑ๐˜ฐ๐˜ฐ๐˜ณ ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ) it leads our bodies to prioritize managing our increased stress over ๐ž๐ฏ๐ž๐ซ๐ฒ๐ญ๐ก๐ข๐ง๐  including things like fat loss, a healthy metabolism, brain power, etc… โฃ
Poor sleep is also going to lead to an increase in your blood glucose levels & cause your body to reach for more sugar for quick energy (& ๐˜ต๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ค๐˜ณ๐˜ข๐˜ด๐˜ฉ). Ever felt like you wanted all the carbs when you’re tired? That’s why? โฃ
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Lastly, we have our hunger regulating hormones ๐ ๐ก๐ซ๐ž๐ฅ๐ข๐ง ๐š๐ง๐ ๐ฅ๐ž๐ฉ๐ญ๐ข๐ง. ๐˜š๐˜ฉ๐˜ฐ๐˜ณ๐˜ต ๐˜ฐ๐˜ฏ ๐˜ด๐˜ญ๐˜ฆ๐˜ฆ๐˜ฑ? Ghrelin, the hormone that drives our hunger rises. And leptin, the hormone that helps us feel full is lowered. โฃ
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This is why you likely feel hungrier on the same amount of food when you’re sleep deprived. โฃ
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๐๐จ๐ญ๐ญ๐จ๐ฆ ๐ฅ๐ข๐ง๐ž: if you’re struggling with hunger, sugar cravings, and a stall in weight loss, one of the first places we want to look at is how your QUALITY of sleep is. โฃ
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How’s your sleep currently? Is this info helpful? Want to see more tips on how to measure quality sleep? Signs to watch out for? Or how to build up to a better night’s sleep? โฃ
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