The 10 Principles of Intuitive Eating

1. Shake the idea of this being a diet because it is a lifestyle change

2. If you feel hungry feed your appetite appropriately.

3. Don't let the "food police" dictate what you can and cannot eat. You are the boss of your body!

4. Accept that food is necessary but it is not controlling your life. Make peace and move on.

5. Listen to your body. If you feel full do not try to tip over that hill. Moderation is always key!

6. If you eat the right foods, participate in engaging activities, and sleep well. You will be satisfied!

7. Find healthy ways to deal with your feelings. Distract your mouth from food, no more emotional eating.

8. Research the diseases and illnesses in your family. Learn from them and try to prevent them. RESPECT!

9. Start moving. Create a fitness routine that works for you and exercise for your well being.

10. Honor your commitment to health. Remember your intentions and stay focused on achievement!

Any tips you find helpful?

Guide To Fall Super Foods

It's Fall and obviously certain fruits and vegetables are no longer available. At the moment these power foods are in season and on the market. They contain variety of health benefits as well. My favorite Fall power foods are: sweet potatoes, cinnamon, and eggplant. They have that heartiness that keeps you feeling full and warm inside. 

What about you?

The Stats on Burning Fat: A 101 Guide

The Scoop On The Benefits of Brown Rice

Brown rice is one of the most underrated health foods out there. It packs flavor, nutrients, and less calories. I mean, who could ignore that? I found this manual floating around on tumblr and knew I had to share it with you all. I know its so easy to say yes to white rice out of habit but I dare you to try out brown rice and tell me it doesn't taste or make you feel better. This one substitution can literally help save your life!

Here's How I like to Eat My Brown Rice:

1. Beef and Broccoli
2. Chicken Broth and grilled chicken 
3. Chives!

Healthy Everyday Fats Guide

Hey ladies! I know you are thinking? Fats? Isn't that what we are supposed to be avoiding? Yes and no! Your body must have a certain amount of fat and believe it or not there are some healthy fats you can swap into your diet for the not so healthy fats. 

1. Avocado - perfect for replacing Mayo or even butter
2. Nuts - add a great boost of energy in exchange for those M&M's
3. Olive Oil - you should have 2 TBSP of this healthy oil a day
4. Peanut Butter - create fullness and carries a awesome taste
5. Sunflower Seeds - make great portable snacks
6. Tofu - may seem foreign but the benefits are tremendous. I dare you to try it!
7. Soy Milk - less fat a smoother taste and great variety
8. Tuna & Salmon - two of the most slimming pieces of fish you can find
9. Canola Oil - a great cooking aid and replacement for vegetable oil

Are you already eating these healthy fats?

Beat That Plateau Guide!

Being stuck in a plateau is stressful but here are a few tips that can help beat it! I can personally attest that being in a plateau is complex but it isn't necessarily a negative thing either. Let's think positive ladies. It means that your body has adapted to your new healthy changes, which is absolutely wonderful. View this plateau as another challenge that you know you can beat. Plateaus force you to look at other options, different routines and new menus! It forces you to keep your changes fresh, creative, and flexible. You want the best results possible right? Who doesn't! So here's what you do: sit down, review, recognize, and revise! 

Tell me how these changes improve your plateau status! 

A Balanced Day of Eats: Example Meals

Breakfast

This is your most important meal. You want to eat something high in fiber and protein that will keep you full and amped with plenty of energy. Grains are a great option with a limitless amount of fruits. 

• Oatmeal with flax seeds, almonds, and granola
• Grapes
• Mango

Lunch

Be sure to make this meal fun. You can throw in a snack, best time to sneak in vegetables and fruits, and try something tasty. You should try grabbing a nice cubical like Tupperware that can help guide potion sizes.

• Fresh Blueberries
• Strawberries
• Cheese slice with tomatoes and mixed greens
• Pretzels

Dinner

Load up the flavor. You want to be sure to choose a meal that makes your entire efforts of eating well pay off. Don't be afraid to indulge in pasta lightly topping it off with a load of vegetables! Dinner should be a decent size not big enough to make you feel stuffed instead of satisfied, less is more ladies.

• Pasta
• Olive Oil
• Sauteed Roasted Garlic Red Tomatoes

Dessert

Make it good and nutritious. Craving something sweet? Well you can still opt for a healthy sweet with fruits that contain natural sugars and some light Greek yogurt which adds a nice boost of protein to it.

• Strawberries with Greek Yogurt Parfait and fat free whipped cream

Always Remember:

1. Atleast 5 fruits or vegetables a day
2. 2-3 dairy servings
3. Lean proteins about 3 oz per serving
4. Atleast 8 glasses of water
5. 2 healthy oils

Was this helpful ladies?

The Truth About Fast Food

I know we hear the same things: Fast food = the devil!  But now there is proof that those quick meals are really a quick way to double trouble. I just had to share these images with you. Now, let me be clear, I didn't post this to scare anyone into believing fast food is dangerous and should not be eaten. I did it so we would all be aware of what we are consuming. Because sometimes we simply are not. Although there are a few dirty dozen meals at all of these fast food places, there are also options, believe it or not, that you can get away with it. For example:

Eat smart, make the right decisions, and don't deprive yourself! 

Happy Weekends To Come!

Good luck!

The Nutritional Label Guide

Reading nutritional labels can seem like a different language in itself! So, how are you suppose to keep an eye out for healthy labels if you have no idea how to distinguish the difference between it and a normal label? Well--hopefully this label language guide will help you really understand what it means to be truly:

• Fat Free
• Calorie Free
• Low Calorie
• Light/Lite
• Sodium Free
• Reduced Calories
• Reduced Fat
• Low Fat
• and so on!

Get your notebooks out and take notes ladies ;)

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Daisy's Detox Menu Plan

Hey ladies! If your experiencing that new season lag in your weight loss and are looking for something to jump start your metabolism, I volunteer to share my second detox menu with you.  Now I want to point out that the calorie intake is significantly low but it is made up for the amount of protein you are taking in.  Yes it is low in points plus but you are receiving a great amount of nutrients and therefore will sustain hunger and feel full despite the amount of calories. Remember this only meant to shock the body temporarily not permanently. Do not abuse, matter fact here are the rules below.

Detox Do's:

• Drink plenty of water and always remain hydrated
• Indulge in unlimited fruits and vegetables if hunger strikes (which it shouldn't as this is a low fat high protein rich meal plan)
• Eat when you are hungry do not deprive yourself
• Designate your emergency snacks (keep them high in protein and low fat) such as: nuts, blueberries, granola, popcorn, etc.
• Constantly eat in between meals as suggested
• Customize this meal plan to fit you: swap out certain fruits for your favorites and etc.

Detox Don'ts:

• Do not skip out on detox meals
• Do not limit your carb intake significantly 
• Do not substitute dairy for fruits, you need your daily dairy requirements as well!
• Do not turn this into a how long can I go without eating meal plan
• Do not make this a permanent meal plan! 
• Do not exercise viciously, keep it to a low impact workout like a walk. If you are burning these calories your body will surely got into starvation mode and that is dangerous for you and your health!
• Limit to one week or every other week do not repeat consecutively 

Check out this detox shopping menu haul for ideas on what to buy to customize your meals

Good luck and do tell us how it works for you!

Lunch Packing Guide

If you don't know, packing your own lunch comes in handy! It not only saves you money but it also saves you calories. Research has proven that if you are in charge of your own food, as in cooking and preparing it, it is easier for you to control portions and what calories go in and out of it. 

I thought this lunch packing guide would come in handy for some of you ladies who are on the go, at school, working, traveling, or etc. There are five steps listed that will ensure a full and hearty lunch. These are only suggestions, use them appropriately. 

If you want a visual of what a healthy lunch box looks like here are some more options and choices:

Great Lunch Box Tools:

• Portable Containers or tupaware
• Portable Water Bottles
• Plastick Utensils 
• Carrying Bag
• Ziploc Bags

What my dream Lunch Box would like:

Courtesy of this amazing Lunch Box website that posts a new box everyday check it out here

Did you find this helpful?

10 Commandments of Weight Loss

Hey ladies! I think its important that we all keep in mind the 10 commandments of weight loss.  It is a guideline geared towards shattering the myth of healthy eating, inspiring motivation for fitness, and educating others on become their best self.  I believe its great to read positive notes that trigger that drive in us that wants to succeed. This is no easy journey and there are no right or wrong answers but there are great tips. We hope that these tips have been helpful to you and we hope you put them to use. We often forget that weight loss is also mental. If we keep our thoughts uplifted, determined, and certain we will most definitely persevere. 

Follow these 10 commandments and you will

do great on your road to better health & fitness

Hello October & Hello Monthly Healthy Food Options!

Hey ladies! I was pinning around on pinterest and found this absolutely FABULOUS calender for the month of October. The snazzy folks over at fitness magazine came up with a eat right healthy eating planner calender. There is a new recipe listed for each day! I don't think ya heard me, that's 31 - days of super foods that are fresh, delicious, yummy meals. Helloooo...I know it gets boring make the same old meals so why not spice up your lunch and dinner with a little bit of variety.

Shake up that meal plan ladies, what are you waiting for!

• Here's your shopping list
• Here's where you can download the printable calender via pdf 
• Here's where all the recipes for each meal is listed there
• There's even suggestions for lean, fit, desserts too!

(credit: all resources, pictures, and links courtesy of fitness magazine)

Snack Attack!

This post is dedicated to snacks, snacks, snacks! I know the most challenging part about converting your eating habits to a healthy lifestyle is the idea that you will never be able to eat somethings again. This my friends is absolutely false! There are alternatives out there that can help substitutions replace those old fatty favorites. Take a minute to think about swapping some of these treats instead, you can do this!

I thought this list was super informative and you would be surprised at how useful it really is when it comes to snacking options. 

It's Fiber Check Time!

If you didn't know fiber is a very important nutrient that we should strive to keep high! It is recommended that you take in at least 25 grams a day. But what exactly can you eat to get this fiber boost you ask? Well here are a few fiber power foods that will be sure to help keep your body moving and your digestion steady. Fiber is one of the best supplements used to help us all loose those extra pounds. Don't sleep on it ladies.

More Fiber Rich Foods:

Now Go Get-Get Cha Fiber On!

Jump Jump....Jump Jump

Good Humpday everyone,

As I was surfing the web this morning I came across these two awesome videos! If you’re tired/bored with your current workout routine, this is a great way to spice things up! I recently purchased a jump rope with the weighted handles and I sat it in a corner and have yet to pick it up again! After seeing these videos I can't wait to try some new tricks and have some fun with my rope!

-Enjoy

Work Out Wednesday: What To Eat Before A Workout?

What I Eat?

• Breakfast: Oatmeal with blueberries, flaxseed, and granola
• Pre-Snack: Kellogg's Chocolate Chip Fiber Plus Bar and carrots

What do you eat before your workout?

A Look At When Our Fruits & Veggies Are In Season

I know its hard when you have a specific fruit or vegetable in mind but when you walk into a supermarket you can't even find it! Want to know why? Chances are it's probably not in season at that time. Whilst searching on the tumblr I found this amazing chart that lists when every fruit and veggie is in season. I hope it is helpful to you all because produce is far too expensive to pick wrong. Can I get an amen on that one ladies?

Here are my favorite fruit & veggies that I eat all year round:

• Strawberries
• Carrots
• Bananas
• Collard Greens
• Apples
• Broccoli
• Plums

Was this chart helpful? 

What's your favorite fruit or vegetable?

How To Fight Off A Binge!

(Courtesy of Tumblr)

I get it, this journey isn't easy or perfect. There are times when we simply cannot resist the urge to have something a little bit risky. Something that isn't in your tracker, something you have no intention of writing once your done biting.  For a lack of a better word, it is the it that shall never be named; the Binge. 

It makes us feel good for a moment then ten seconds after we feel guilty as hell and tons of disappointment. It makes us question the direction of the rest of our day and our weekly plan! It takes full control over us and we kind of fall victim easily.

But to avoid this whole process, we just need to keep our minds busy and come up with ways to combat that inner desire from our guts. Here are few distractions you can work on when you get that, "OMG I want to eat any and everything in this house" feeling. 

What Will I Try Out?

• Guzzling down a cup of water as fast as I can
• Going through my before and after pictures
• Making a list of why not to binge
• Jumping rope or hitting some squats
• Eating sugar free jello (5 calories) with fat free whipped cream (5 calories) = 0 points treat!
• Calling Glo!

How do you fight off a possible binging

session?