I can’t find the mixture for soaking veggies and fruits. Can someone help me out? Thanks!

YA’LL!! ✋ Make it and let me know! 😋

We’ve officially entered the strangest week of the year - the week between Christmas and New Year’s. It’s the season when we don’t know what to do, what day of the week it is, and if we should clean up our nutrition now or wait until after the new year. If you know, you know…😉 This time period is often tricky because of the things mentioned above, but because we’ve likely been out of our regular routines lately, our bodies, brains, and cravings are going to be a bit confused this week. If you’ve been eating more lately, your stomach may growl a little more than usual. If you’ve been eating more sugar lately, your brain will crave it a little more for a few days. If you haven’t been exercising lately, you may have to dig deep into your discipline bag this week. What I want you to take away from this message is this: It’s okay. It’s okay if you’re a little hungrier, your cravings are a little stronger, and you have to rely on discipline this week. If you plan for these things to happen, they won’t surprise you. You’ll expect them and already have an action plan in place. 🙌 When you work through potential scenarios ahead of time, you stand a better chance of being in control 💯: ✅ If you feel hungrier than usual, it’s okay to eat a little earlier. It isn’t all or nothing and it’s perfectly acceptable to work your way back into your regular eating schedule. Challenge yourself, but don’t allow yourself to get too hungry. ✅ When a craving hits, choose a lean protein first. It isn’t the most fun option, but if you choose protein and wait 20 minutes, your craving will subside! ✅ When a sugar craving hits all of a sudden, your blood sugar is probably dropping, per holistic nutritionist Elissa Goodman. “To keep your blood sugar balanced, eat a healthy amount of protein and add more high-fiber foods, like beans and legumes, to your diet, along with complex carbs. This will give you the fuel you need without the blood sugar spikes.” If you’re craving chocolate specifically, you likely may be deficient in magnesium. Eat more almonds, flaxseed, edamame, quinoa, or black beans to increase your magnesium.

❓ Ever heard of the meno-belly? Well, if not, now you have. “Meno-belly” is short for menopause belly and according to Dr. Mayank Saxena, “is a term used to describe the accumulation of excess fat around the abdomen during menopause. It is caused by a combination of factors”, some of which we’ll discuss below. ⬇️ ✅ One culprit for the dreaded meno-belly is hormonal changes that occur during perimenopause/menopause. Did you know perimenopause begins around the age of 35 for the average female? That’s not the case for all, but it is certainly a reality for many. One symptom of perimenopause is irregular or unpredictable cycles. If you think you may be in perimenopause, discuss with your doctor to determine if you are. During perimenopause, women's estrogen levels begin to rise and fall unevenly and irregularly. Estrogen is an important hormone and during our childbearing years, estrogen typically directs our fat to our lower bodies in order to support childbearing. As estrogen begins to decrease, it also throws off the balance of another hormone called progesterone. These hormonal changes cause our fat to be more directed towards our bellies. What. A. Bummer. As our hormones change with age, we also tend to become more insulin-resistant, which can also lead to more belly fat accumulation. To control your insulin and control excess belly fat as you age, you must live a healthy lifestyle, including nutrition AND exercise. Though perimenopause and menopause feel like they sneak up on us, the reality is that they don’t. We have years to prepare for these changes and that’s exactly why you should start living a healthy lifestyle sooner rather than later! 💯 TAKING ACTION: - Have you ever heard of the meno-belly? Do you see why it’s so important to get control of your lifestyle and habits early? Share your thoughts below! ⬇️ - Let me see you PUMP some iron today, friends! Sweaty selfie or it didn’t happen! 😉

At the insistent urging of my doctor, I need to cut out dairy for inflammation. Has anyone else cut dairy? What advice do you have? Products to try, etc? Cheese is life to me, so I’m really mourning this loss. 🫠🤪