News / Fat Loss
Welcome to day 13 of my 14 Days of Fat Loss! Today's topic is on constipation.
Fit 4 Life is about eating, moving, and thinking fit. To live fit, you must be healthy. To specifically lose fat (and keep it off), you will also need to be healthy. The process of losing fat with Fit 4 Life is a result of improving your actual health. So let's talk specifically about digestive health.
Daily bowel movements is a requirement for good health. I have too many divas coming to me with bloating and mid-section specific problems and simply forget to mention the fact that they are not going to the bathroom.
Too many women are not connecting their constipation to their fat loss. Now your maybe thinking, "Well I go to the bathroom daily with the use of a laxative." If your stomach is not naturally moving food along, then the food sitting within your intestines is going to cause serious problems. The question you want to ask yourself if you are needing to use a laxative is why? What are you consuming or not consuming to where your food is getting stuck to the point where you need assistance? The use of laxatives over a long period of time will weaken your natural number 2 muscles.
Food that sits in your intestines due to lack of movement will have a negative effect on your body's natural gut flora. You need a healthy tummy to have a lean tummy. Toxin re-circulation and rotting of food within your body is a huge problem that creates a weight loss resistant mid-section.
The minimum requirement of fiber is 25 grams of fiber, and my F4L Diva Protein Bars can easily help you and Slim Down participants reach that goal. The Slim Down has helped so many women who were previously not going to the bathroom become regular. Going to the bathroom is a prerequisite of weight loss so I am very happy when this occurs for Divas. Let's discuss what to do and what not do do.
You do not need alkaline water. Your digestive system is supposed to be acidic, not alkaline. Apple cider vinegar, hydrochloric acid, and enzymes will create the proper acidic environment for breaking down food so that it may move along. Apple cider vinegar before the meal, bile salts after the meal as your gall bladder may need support if you are having trouble breaking down fat.
Probiotics as well may be necessary for creating a happy gut flora. Our F4L Diva Protein Bars are filled with prebiotics which also compliments a happy lean tummy.
Now, I do believe in animal protein but, we tend to eat more animal protein then we need to. That being said, I do not believe then we need to go vegan either as we do not have the digestive system of a cow who has an especially long digestive tract with multiple stomachs that allow the cow to break down vegetables. We need to strike a proper balance.
Welcome to Day 12 of my 14 Days of Fat Loss! Today I am going to focus on metabolism, set point, and what role your Thyroid plays in fat loss.
I recently received a client who has presented specifically with Thyroid issues. She is on Thyroid medication from her doctor and has a number of Thyroid symptoms. So you would think that my go to would be to add further assistance to her Thyroid right? Not quite and here is why.
When you come to me I will not only ask what your story is, but I will dive deeper into your body's story through specific intake quizzes. Symptoms unfortunately only tell half of the story and without the right assessment tools, you can be chasing how you feel instead of what is real.
Because of my perspective as a Natural Health Practitioner, I will find that there is always more occurring then the identified problem, diagnosis, or symptoms. As far as our body is concerned, everything is connected. So for example, adrenal health will impact your thyroid health. If your adrenal health has been dramatically compromised (Adrenal Fatigue) due to stress of any kind (i.e overexercise, traumatic event, under-eating, etc.), then your sex hormones will be negatively impacted. So what does that look like exactly?
Fibroid's, difficult periods, long periods, erratic periods, and so fourth are good indicators of sex hormones being imbalanced. This will then effect thyroid health which will then show up with constipation, cold, dry hair, patches of missing hair, depression, and/or feeling sluggish or thinking slow. This happens because your thyroid which is essentially your bodies internal thermostat, will turn energy production down. So your actual metabolism is decreased which as you can imagine contributes to not only weight gain, but weight loss resistance. So how do you make not only your thyroid happier, but related organs such as the adrenals?
Take action now by taking my adrenal and detox quizzes as blocked detoxification pathways can also contribute to negative thyroid health.
"But Tiffany, what should I do in the mean time!"
Your general health practitioner will more then likely not look at your adrenal health. So you are going to have to make yourself self-informed and take action.
- Epsom Salt Baths
- High Quality Multi-Vitamin (Over the counter will not cut it)
- Wear Socks In Bed
- Switch From Regular Salt To Sea Salt (Pink, Red, Or Orange)
- Sea Vegetables (i.e Seaweed or Kelp)
- Manage Constipation
- Gluten & Dairy Free Diet
Why is it so difficult to lose weight? Because as far as your body is concerned, you are supposed to have a specific amount of body fat. If you exceed the amount of fat your body thinks you should have, your body will turn up the heat (your body temperature) and turn down your hunger levels. If you go below the amount of fat your bod thinks you should have, your body will decrease the heat, and turn up your hunger levels. The research not only supports this survival programming that we all have, but logically it actually makes sense as well.
In our very early history, we would go through periods of feast and famine. Much like bears, we needed to have the physiological signals to eat as much as we could and store food as energy when food was available, and then use that stored energy (fat) during times of scarcity.
Fast forward to 2017 and while food scarcity is the least of our concern, our bodies are still working with very old software in regards to surviving a potential famine. We like to think that we have control over our weight. We often think if I exercise or do X nutrition program, then we will lose Y amount of pounds. This would absolutely be the case if our bodies worked more like a calculator or a bank account.
There are 3,500 calories in a pound. So logic would tell us that if we create a caloric deficit by either eating less, moving more, or both, then we would lose weight. If this were actually true, we could easily reduce our body fat to a dangerous level and die. So how does our body actually regulate energy?
Hormonal signals will encourage the body in one of two directions in order to maintain homeostasis. Insulin will encourage your body to store fat whereas glucagon will encourage your body to burn fat (both regulated most directly by blood sugar levels).
"Now Tiffany, if that were true, why are so many people overweight? Why is their set point allowing them to gain 25, 50, 100 lbs of fat?" What you should be aware of by now after reading and/or watching my previous days of fat loss is that we can throw our hormones out of balance. A Type II Diabetic has high insulin levels, low insulin sensitivity, and will be prescribed additional insulin to manage their blood sugar. Weight gain is almost guaranteed when your are pumping yourself with the fat storing hormone. But here is where it gets even more complicated.
If you gain let's say a hundred pounds, and remain at this new weight for a significant amount of time. This weight will become your new set point. Now, let's say you diet on and off in order to remove this weight by following fad diets and the caloric deficit model. You will lose the most weight the moment you introduce a new diet, which will then be followed by weight gain. Why?
Because your body (thyroid more specifically) will see this dramatic weight loss as a potential threat to it's existence and decrease your energy output and increase your hunger. But wait, there's more! With each diet attempt the body adapts and becomes more efficient. Meaning your dramatic weight loss on the first diet becomes less weight loss on the second, less weight loss on the third, less weight loss on the fourth, until you cannot lose anymore weight. You are now overweight with a metabolism that is significantly slower then it was when you first gained the 100 lbs.
Take two women who are the same age, same height, and the same weight. Now let's say the first woman has always been the same weight of 150 lbs, and the second woman once weighed 300 lbs but was able to get back down to 150 lbs. Who has the higher metabolism? The first woman. The second woman will burn significantly less calories than the first woman due to the fact that her body remembers being 150 lbs heavier. She will not only burn less calories at rest, but she will also be hungrier (they have measured Ghrelin levels in individuals who have lost weight, up to a year later those levels are very high).
You or your health practitioner MUST understand how this works if you are going to lose weight and keep it off. Even more importantly, how to assess your hormonal imbalance and re-balance it if necessary. Resetting your set point to a lower weight is far more successful then breaking your body down to a temporarily smaller weight.
Welcome to Day 11 of my 14 Days of Fat Loss! Today I am talking about our hunger hormones leptin, and ghrelin. Don't worry if your not familiar with these terms, I will explain everything you need to understand.
A common criticism of eating health is that your never full. That healthy food leaves you forever wanting more in comparison to unhealthy food which can leave us feeling stuffed. Therefore, when you are attempting to lose weight by following a nutrition plan, your might feel like your options have all the sudden become very limited. You may feel deprived, you may feel unsatisfied, you may feel overwhelmed with your new healthy lifestyle. These feelings and more can cause us to revert back to what we know, what were used to too, what makes us feel good. What we know, are use too, or feel good are often options that will keep us overweight for forever. So it is important to understand just how hunger works and more importantly, how our own fat can dis-regulate our hunger signals.
We have two primary hunger hormones which are Leptin, and Ghrelin. Ghrelin is your hour to hour hunger hormone.
When your stomach is empty (empty will be important so hold on to this fact), Ghrelin will be secreted by your gastrointestinal tract and signal to your brain's hypothalamus cells that you are hungry(increase in appetite). Once you eat, the actual stretching of your stomach turns your Ghrelin signals off. Ghrelin also has a role in regulating our reward perception in the brain, which is why eating for many of us is a very enjoyable experience. Both stress and just the sight of highly palatable food can stimulate Ghrelin. Therefore you must know the difference between hunger signals from an empty stomach versus those from stress, temptation, or even lack of hydration.
Leptin is your day to day satiety hormone that is produced by your fat cells. Leptin essentially tells your brain how much bodyfat you have. The more fat you have on your body, the more Leptin you will produce and flood your brain with.
So how does this play into your fat loss? Or a better question to ask is, why are we so hungry? Why doesn't the body ever recognize the excess fat on our body and simply burn it off? We don't actually need it due to the fact that there we no longer have to survive long periods of time without food. So what gives?
At some point, we decide to make questionable decisions about our food. The typical American diet will increase your insulin (your primary fat storing hormone) which then increases your weight on the scale and overall bodyfat. But then, our high levels of insulin will block our leptin signals at the brain. Meaning our brains think, that we have very little bodyfat when we actually have plenty. What do you do when there is no food in the refigerator? You go to the store. What does the brain do when it believes that you have very little body fat? Your brain tells you to eat more.
While this is occuring your bodyfat is increasing more and more which then creates more fat cells which are putting off more Leptin (remember Leptin is produced by your fat cells). Your bodyfat is now sending waves of Leptin to the brain which are making your leptin receptors in the brain insensitive. What do you do if your neighbor plays really loud music? You block it out, it's just too much to listen to, you try to de--sensitize yourself by putting on ear plugs. What does your brain do when your bodyfat is sending really loud hormonal signals? Your brain blocks it out, and your brain de-sensitizes your leptin receptors in order to do so.
Every comedy movie featuring overweight characters will portray said characters as being extremely hungry. Overweight people are not fat because they are hungry. Overweight people are hungry BECAUSE THEY ARE FAT. The excess fat is denying their brain the signals it needs to hear in order to turn up the metabolic oven.
This is huge! Losing weight is not just a matter of will power. There are hormonal signals that can work against us if we are not balanced. So what do we do to re-balance these hormones so that our brain knows that we have fat we do not want or need on our bodies.
The first step to increasing your Leptin sensitivity will be to eat high fiber foods. Fiber will not only help with expanding the stomach which will turn off your Ghrelin signals, but also pull your blood sugar down which will lower your insulin by lowering your blood sugar. High intensity exercise and quality sleep will also promote our body fat burning hormones which will help with decreasing our body fat, which in turn will decrease our Leptin output. Decreasing our body fat will decrease our Leptin output which will allow our Leptin receptors in the brain to become sensitive again. Staying hydrated will also help us with eating only when we need to as opposed to eating in response to false triggers (stress, stimulation, dehydration).
Today is day 10 of my 14 days of Fat Loss and I would like to discuss a couple of slightly more complicated topics. Insulin and Candida Overgrowth cause so many of my divas problems when it comes to fat loss that I need to make sure we go over how this happens.
In the presence of insulin, you cannot burn stored fat. Fatty acid oxidation (fat burning) does not occur in the presence of insulin. Why? Because Insulin is your storage hormone. When you sugar becomes available within the bloodstream either through consumption or release within your own body, your body has one very specific goal that takes precedence over ALL others. REMOVE THAT SUGAR FROM YOUR BLOODSTREAM. Don't get me wrong, it's not that your can't have any available sugar within your bloodstream, its the fact that the amount of sugar your body wants to have is relatively very little and has to stay within a narrow window. The reason the body follows these rules is because excess sugar within the bloodstream is toxic to the body.
Let's say your driving and the speed limit is 55 mph. Going to fast is potentially a problem and the police will pull you over, but going too slow is equally dangerous. There is an acceptable range that you will want to stay in. Your blood sugar is the same way, and like the speed limit, the range is somewhat narrow.
When you drive to fast above the speed limit, the police will pull you over and whatever your destination was, pulling over and allowing the police officer to do what he/she is supposed to do takes precedence (which is to give you a ticket to discourage you from speeding in the future). Insulin works the same way. Every time you eat you will have a varying degree of a blood sugar response. If you eat something that contains sugar or has a lot of sugar within it, then your blood sugar can spike to a much higher level above the approved range (speeding). Insulin (your traffic cop) will then also increase response to the blood sugar spike in order to bring your blood sugar down (speeding ticket). So... where did that excess, toxic, and potentially damaging blood sugar go?
Into your fat cells. Fat cells have a lot of space within their membranes with the sole purpose of storing not only excess energy but toxins as well. What's even worse about this process, is the fact that while insulin is around (traffic cop), the fat within the cells cannot be released. But wait, there's more!
As I explained in my video, we can measure our blood sugar. If you are or know someone who is a type I or type II diabetic then you are probably familiar with glucometers and how they work. What you should be also aware of is the fact that our blood sugar can rise and fall pretty quickly. But what bout insulin? Insulin (like traffic cops) linger. While it may take only a few moments to raise or lower your blood sugar significantly, it takes hours for insulin to come down. Meaning if you are consuming high sugar, processed, and fake food throughout an entire day, for days at a time, then the amount of time you spend storing fat can easily exceed the amount of time you spend burning fat (which leads to weight gain).
Now compound this problem even further with what we have been discussing about stress. Stress will not only shift you to store fat through the exact same problem I just explained using stored sugar that's within your body, but stress can often trigger cravings! So if your response to stress is to eat high sugar foods or drink alcohol then your essentially (and unknowingly) doing everything one could do to gain weight.
"But wait Tiffany, I get all of that, but why can't my body access the fat within my fat cells? I'm always using energy, so what gives?" Good question Diva. Our bodies are smart. It would be counter productive to burn fat while storing fat and the body doesn't do counter productive.
The human body has evolved to survive long periods of famine. As you know, there is no famine coming anytime soon, so you and I are essentially walking around with outdated software. The process of storing energy takes energy. When your actually storing fat you are burning calories in order to store more calories. But once those calories are stored, they are just stored. It takes the body zero energy to maintain the energy in our fat cells. Stored fat energy or triglycerides are metabolically inactive. Meaning your muscles can easily come and go and as we discussed, blood sugar can rise and fall at potentially dangerous levels pretty quickly. Stored fat is just that, stored. Think of a storage unit that is free, and that storage unit for many of us is our mid-section.
If you have significant belly fat (wait should be half of your height in inches), then your probably looking at a lack of insulin sensitivity or insulin resistance problem. Regarding exercise, you want to either workout low intensity or high intensity. Stay away from the moderate exercise. Got it? Good. Let's talk about Candida overgrowth.
Many of my divas come to me with digestive struggles. You need to know how important Probiotics are to losing fat. An overgrowth of Candida in your gut can cause a host of problems including but not limited to the storage of carbohydrates, dandruff, vaginal yeast infections, thrush, athletes foot, gas and bloating, and irritation in the skin. Candida overgrowth can also increase your likelihood of sugar cravings and anxiety.
So when a Diva comes to me with any number of these other symptoms on top of the need of fat loss, I think about any and all underlying issues such as Candida. This way, I can formulate the correct diagnose as to why your struggling with fat loss, and provide you with the path of least fat loss resistance.
What I hope you are starting to see is this theme of everything within the body being connected to overall metabolism. It is for this reason that I am an Integrative Therapist. To help you be at your best, I need to know how your body is connected and what different symptoms maybe indicating.
A yeast killing protocol includes starving the yeast, killing the yeast, and replenishing your stomach with good stomach enzymes and Probiotics. Take my quiz to assess whether Candida maybe a problem for you and I'll see you tomorrow for Day 11!
I’d like to welcome you to Day 9 of my 14 Days of Fat Loss Series! We are going to start to transition from the food and behavior portion of weight loss (which I go deeper into in my F4L Diva Slim Down) and discuss more about Functional Medicine, Functional Nutrition, and Naturopathic work.
There is often a lot to uncover when you are trying to lose weight besides the actual process of shifting your body to burn fat. Emotional eating, binge eating, food addiction, and compulsive eating are just some of the underlying issues that can be revealed when we are trying to adhere to a healthy nutrition plan. What I often find is that stress is the source or the fuel behind destructive food behaviors such as the ones I just listed. So let’s talk about stress. Cortisol is the bodies primary stress hormone. Cortisol is produced by the adrenal glands which sit on top of the kidneys, and are located within your lower back. Low back pain can sometimes be linked to your adrenal glands due to stress.
When you think Cortisol you want to think about your response to anything stressful within the context of, fight, flight, or freeze. So if you are in the zoo and the tiger gets loose, your brain instructs your adrenals to release cortisol, and cortisol begins a very efficient process of providing you a huge surge of energy. It is this energy that will allow you to run as fast as you can in the case of the escaped tiger, or possibly fight the tiger off, or possibly freeze behind a bush in hope that the tiger won’t find you. So what does this have to do with losing fat?
If you have been watching my earlier videos within the series, you will be aware of the fact that sugar consumption causes weight gain. The reason sugar consumption causes weight gain is because consuming sugar will increase the amount of sugar in your blood, which will increase your fat storing hormone (insulin), which will then shift your body into fat storing instead of fat burning (for hours at a time).
The way cortisol gives you that surge of energy to escape, fight, or hide from the tiger is by releasing sugar from within your own body (specifically from your liver or possibly from your muscles). Releasing sugar from within your body into your blood stream and consuming sugar both kick-start the same FAT STORING PROCESS. Your blood sugar increases, your fat storing hormone (insulin) increases, and you have now shifted to storing fat.
“Now Tiffany, that’s all fine and well, but being chased by Tigers is not a concern of mind.” This is very true, fortunately for us, life and death scenarios such as being eaten by a tiger are rare. What is unfortunate however, is the fact that our body sees stress as stress regardless of whether it is real (Tiger), or perceived (Work Deadlines, Stuck in Traffic, etc.).
I cannot emphasize to you how important this point is. Stress makes you fat. Whether your stress is emotional, physical, physiological, hormonal, mental, or any combination thereof, your body will respond specifically with not only fat, but fat around the mid-section. In fact, the major difference between our Tiger example and what you experience on a day to day is the fact that tigers should not be causing you chronic stress.
It’s not that all stress is bad, it’s that perpetual stress is bad. Stress is supposed to come and go but for many of us, we stay stressed day in and day out for weeks to months at a time, working 40 to 60 hours a week. Perpetual stress, leads to perpetual sugar exposure, that leads to a number of other problems.
Depression, fatigue, low sex drive, trouble concentrating, and abdominal weight gain are just a few of the symptoms of a body that is stressed.
So what is a Diva to do if she falls within this category? What I will tell you first, is what not to do. If this is you, exercise that falls within the category of high intensity or long bouts of aerobic activity (i.e. running or jogging) are not the best use of your time. You are going to want to do slow, less intense, mindful exercise in order to decrease your stress. You are going to want to incorporate lifestyle skills or hacks that help you with managing stress, increasing or improving sleep, and appropriate responses to stress when it occurs.
If you feel like this speaks to you, comment on this blog post or email me directly at email@example.com as Adrenal Fatigue is something I can help you overcome naturally.
Welcome to Day 8 of the 14 Days of Fat Loss! In today's video I discuss how the fact that there are so many diets can hinder the process we will have to complete to lose fat.
I want to speak to the choices we have in regards to losing fat. Now let's take a moment and focus on the last two words which is, fat loss. Fat loss and weight loss are not the same thing. Fat loss is a very complicated hormonal process of which there are multiple paths one could take to reach their goals (Are you a liver type, are you experiencing adrenal fatigue, sugar burner or fat burner, diabetic, etc.). Weight loss is just a matter of shocking the body as a result of doing something different.
You can lose weight doing just about anything. Especially the first time you follow a weight loss program you have not done before, and especially within the short term. The first time you diet, cut calories, start exercising after a long lay off, do a cleanse, and so fourth, you will most likely see results. The question then becomes, at what cost.
What we tend to consider when we start any program is what we are losing or compromising in the short term. So something along the lines of, "I'm going to do the [Fill In The Blank] diet, and while I'm on it, I can't have [Fill In The Blank]." What we do not consider is the long term effects as a result of doing the program. What is the likelihood of metabolic damage as a result of participating in this program. You can lose 100+ pounds on the Biggest Loser. No doubt about it. But what you may not know is the fact, that if your metabolic rate was 3,000 calories when you walked into Biggest Loser, their weight loss method will have you walking out with possibly half the metabolic rate(1,500 Calories) that you walked in with. Which means you will need to keep exercising as if you never left the ranch if you have any hope of not re-gaining the weight.
As a integrative therapist, functional practitioner, and soon to be natural doctor, I will not recommend anything that will possibly compromise your metabolism or overall health. So are there methods of weight loss that work that I don't agree with, absolutely. But weight loss or more specifically fat loss, is just the beginning of a much larger discussion.
I help women with sustainable fat loss and health. I work with women who are typically 35 years old or older, and serious long term hormonal damage can occur for women (especially over 35) that follow programs that do not take who is participating in the program to begin with. Anyone can give you a suggestion that may result in weight loss. But my goals include but are not limited too:
- Not Needing a Hysterectomy
- Maintaining Lean Muscle Tone
- Having Good Digestion
- Having a Menstrual Cycle
So for me, fat loss is just one of a number of goals that can truly change your life for the better as opposed to the worse.
Thoughts? Leave any questions, comments, or concerns about this topic below and I'll make sure to answer them as soon as I can. See you tomorrow for Day 9!
Welcome to Day 7 of my 14 Days Of Fat Loss! This will be my last video focused on food. The F4L Diva Slim Down is not just a meal plan, but a holistic approach on how to eat, how to live, and what to do when it comes to naturally losing weight.
I believe (and science supports) that we overexpose ourselves to certain foods as we grow up. I grew up eating a lot of bread, a lot of dairy products, pretty much your typical western diet. Corn, tortillas, chips, tacos, high inflammatory foods that I can tell you I was consuming in my youth. Because of this experience that I had and what I believe to be the experience for many of Divas, this leads us to a place where we need to complete and maintain an elimination diet.
A great example that we see in schools are peanuts. Peanuts, peanut butter, peanut products was food that I know my husband and I both had in school. For several reasons including overexposure, your child cannot bring anything containing peanuts to school whether your child has a food allergy towards peanuts or not. The schools have essentially ELIMINATED peanuts due to the response children can have to peanuts. What you want to understand is that the inflammation response to food can manifest not only into going into shock, but in the form of weight gain and water retention.
Reducing inflammation in the body takes priority over fat loos within the body. Metabolically, storing fat costs us nothing in regards to calories. Therefore inflammation within the body is far more damaging and takes precedence over burning stored fat that wasn't expending any energy to begin with. Therefore, you must remove anything causing you inflammation in order to reduce inflammation.
Now in the F4L Diva Slim Down, I start with removing eight or nine foods such as dairy, soy, sugar, etc. But when I work with individuals privately, based on their personal physiology I may need to address a specific sub-category such as nightshades (mushrooms, tomatoes, potatoes), FODMAP's, high oxalate items, etc.
The point is, you could have a food sensitivity (be it "healthy" or "un-healthy") that will increase your numbers on the scale and block your overall ability to burn fat over time. This is a more complicated topic then some of my previous videos in this series but please know we go over all of this in the F4L Diva Slim Down.
Welcome to Day 6 of my 14 Days of Fat Loss.I want to talk to you about sugar. I've mentioned already that I want you to avoid sugar but, I want to dive even deeper as to why I want you to avoid sugar.
First, sugar is extremely addicting. In fact, six times more addictive then cocaine according to some research.
Second, sugar contributes to most lifestyle diseases that you can have. Cardiovascular issues, inflammation in the arteries, plaque build up, can all have a direct link to your sugar or carbohydrate consumption. Fast absorbing carbohydrates such as bread, pastas, and potatoes are just some examples of food that we do not think of as sugar but impact the body just the same as sugar would.
So Alzheimer's, blood pressure, cholesterol issues, are all related to inflammation which is directly linked to sugar consumption. Now how can sugar effect your physique?
Belly-fat is directly linked to sugar due to the bodies hormonal response to exposure to sugar. The fat around your mid-section is not the same as the fat you might find on your thighs or arms. Fat around your mid-section is not only surrounding your vital organs, it is also actively secreting hormones that will increase your hunger and inflammation in the body. Your waist measurement is in indicator of your health status. Your waist should be half of your height in inches. Any larger and your likelihood of developing Diabetes increases.
Lastly, sugar can also increase anxiety in individuals as sugar is a neurotoxin for the brain. So for all of the reasons and more, we do not consume sugar on the F4L Diva Slim Down. Not in moderation, not on certain days, and certainly not within any beverages.
So if you know that you need to kick sugar but have not been able to, subscribe to my blog and shoot me an email at firstname.lastname@example.org as we have helped hundreds of sugar addicts detox from sugar, remove sugar from the diet, and develop therapeutic tools around what to do when your around sugar.
Hello! This is Day 5 of my 14 Days Of Fat Loss series and in today's video, I talk about the importance of food rotation. The definition of insanity is to do the same thing repeatedly and expecting a different result. Transforming your body won't just be a matter of changing your current food to F4L Diva Slim Down approved food, but rotating your (fat loss approved) food on a daily basis. This way, your body does not have an adverse effect to your nutrition due to overexposure.
There must be novelty in your nutrition plan. You cannot place your proteins, fats, and carbohydrates on repeat. Overexposure can not only make you weight loss resistant but can also cause a food intolerance or food sensitivity which is what the F4L Diva Slim Down is based on. So many of my divas either come in food intolerant or can easily become food intolerant if they are not careful. My participants will often want to repeat a meal daily due to the convenience of cooking everything at the same time. This method can unfortunately cause problems.For example, greens are very mineral dense, and having the same minerals on a daily basis can cause build up, deposits that can cause spurs, as well as stones in the body.
I cannot emphasize how important this concept is. So many nutrition plans my clients have completed prior to participating in the F4L Diva Slim Down will have them use the same high allergen protein powder every day or meal prep the same meal for an entire week. So temporary weight loss is followed by weight gain and a few sensitivity that will make it that much more difficult to lose that weight again. Don't let this be you!
Continue to follow my 14 Days of Fat Loss for more useful tips and inquire about the F4L Diva Slim if your looking for a plan that will teach you how to eat fierce, fabulous, and Fit 4 Life.
Welcome to Day 4 of my 14 Days of Fat Loss series. In my day four video I discuss the use of seasonings, sauces, dips, and salad dressings as they pertain to my virtual weight loss program the F4L Diva Slim down.
Within my F4L Diva Slim Down I do a lot of coaching around properly reading food labels and identifying the sugar and/or salt content within not only the food, but any items that may go on the food.
You constantly need to be asking questions such as, "How is my food being prepared?" Or, "What are the ingredients in the marinade that was used on my protein?" Or, "What are the ingredient within the sauce that comes on or with my food?" The attitude my Divas occasionally have is that if it is only a little bit of sauce, then how much can it hurt? Forgetting that the amount of sugar and/or salt can be very high within a small amount of sauce.
Therefore I pay attention to any sauce being used within the F4L Diva Slim Down. Some sauce is always banned such as ketchup, hot sauce, or soy sauce. The sodium content within a dash of hot sauce is very high! Soy sauce is made from soy beans and wheat and is yet again, very high in sodium. High sodium foods as you can imagine show up on the scale and worse, can have an adverse affect on your blood pressure.
Your focus is going to be on removing and ingredients that will cause in inflammatory response to the body which means, anything you can't immediately recognize is probably a no go. Salad dressings are notorious for having long ingredients lists which is why you want clear dressings like oil and vinegar.
A good rule of thumb to go by, no item should have more then 3 grams of sugar, or more then 100-120 mg of sodium.
I hope you find this helpful and remember, for meal plans, weight loss coaching, weight loss therapy, or for a great tasting protein bar simply email email@example.com or visit any of my fabulous websites tiffanysfit4life.com (services ), or f4lwithtiffany.com (therapy).