117: Pilates Chat and Why Self Treatment Isn't Self-centered with Lesley Logan

Hey hey friends! I’m so excited for today’s podcast episode because we have someone on the show who is a personal friend and someone I admire deeply: Lesley Logan. She is an amazing person, a powerhouse instructor, and has inspired thousands of people all over the world to live healthier, happier lives.

Here’s what we talk about in today’s episode:

– Pilates chat: what is it, myth busting, what’s the difference between Lagree and classical Pilates, why you shouldn’t be intimidated by it

– Why self care isn’t selfish case

– Strategies for maintaining a self care routine during a busy season

– Her tips for being “Healthy in Real Life”

and so.much.more.

Here’s a bit more about Lesley and her background:

Lesley Logan, a certified Pilates teacher, breathwork, habits and mindset coach, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorials, where you can also find weekly Pilates classes and workshops. Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves and has taught thousands of students. When not teaching from her studio in Las Vegas, Lesley she’s hosting her podcast Be It Till You See it or traveling the world leading Pilates retreats.

Connect with Lesley on Instagram, check out her website and take classes from her here, and listen to her podcast.

Resources from this episode:

The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!

I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I’m enjoying a delivery this week and it’s been an easy way to check the boxes above.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I finished Level 1 and am working my way through Level 2. I highly recommend it! You can check out my review IHP here!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

xo

The post 117: Pilates Chat and Why Self Care Isn’t Selfish with Lesley Logan appeared first on The Fitnessista.

Frequently Asked Questions

What herb melts body fat?

While dieting isn't an option, it can be done with herbs. Many people have used herbs for this purpose over the years. There are many herbs that can be used for this purpose, including: Green tea (Ginko Biloba), Ginger root, Ginseng and Hawthorn berry; Milk Thistle seed; Mullein leaf; Rosemary, St John's Wort and Turmeric. Valerian root is also available. Yohimbe bark is another.

Herbal remedies can be either taken orally or topically. They provide nutrients that increase metabolic rate. These nutrients speed up the breakdown of glycogen stores and lipids within the cell walls. The result is the release of free fatty acids into the bloodstream, which can be burned as fuel.

Many herbs have been proven to improve immunity and prevent disease. This makes them an ideal choice for people who are unable to afford drugs and surgeries.

Many people are familiar with the benefits of herbs. Many people don’t realize the power of these natural substances. There are many places you can purchase herbs, including online, pharmacies, or health food stores. Most of the time, one dose will last for weeks.

A good example of an herb that works by increasing the metabolic rate is green tea. Green tea is rich in epigallocatechin Gallate (EGCG), which boosts activity of enzymes that are responsible for breaking down fats. EGCG has also been proven to improve glucose tolerance. This is a way that EGCG can lower the risk of developing diabetes.

Ginger root is another example. Ginger root acts as a stimulant. It stimulates metabolism and improves digestion. Ginger aids in the elimination of toxins from the body.

Other herbs that increase metabolism include ginseng, valerian root, licorice root and mullein leaf.

It is best to consume herbs as teas in most cases. This allows the active ingredients of the herbs to enter the bloodstream more quickly and efficiently. When taking herbs internally, ensure that you do so under medical supervision. If you plan to apply herbs externally to an area, be sure to do so under medical supervision. If you do not, they can cause irritation or damage to other areas.

Is there any side effect to African Mango Extract use?

African mango extract is free from known side effects. It is possible to experience stomach upset, diarrhea, or other side effects from this product. If this occurs, discontinue use immediately and consult your physician.

Can I eat carbs when following the Ketogenic Food Plan?

Yes, you can still eat carbohydrates while on a Ketogenic Diet. These carbohydrates should be kept to a minimum. Instead, focus on eating high-fiber veggies like broccoli, cauliflower, cabbage, Brussels sprouts, kale, zucchini, peppers, cucumbers, celery, tomatoes, onions, etc. These vegetables will not only fill you up, but also provide nutrition.

Be sure to eat plenty avocados, nuts and seeds, as well as olive oil and coconut oil. These foods are high in saturated fats, which are necessary for ketosis.

What is an African mango?

British explorers first discovered the fruit while on an expedition to Africa. It has been grown in South America for centuries. But, it is now less popular due to climate changes and deforestation.

The African Mango Project is a project that aims to reverse this trend by developing sustainable methods for growing East African fruit.

They are also working to create jobs in the local area and improve communities' lives near plantations.

Their goal is for the first commercial crop to be ready for harvest in 5 years.

What is African Mango Extract, and How Does It Work?

It has high levels vitamin C, which improves immunity. This makes it ideal for people who are prone to colds and flu.

The antioxidants found in African mango extract help to reduce free radicals. This lowers your risk of developing heart disease or cancer.

African mango also contains vitamins A and B6, which support healthy skin and hair growth.

African Mango active components provide a great supplement that will keep it looking young and feeling great.

Statistics

• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)

External Links

healthline.com

• Glucomannan -- Does it Work as a Weight Loss Supplement?
  

ods.od.nih.gov

• Ephedra, Office of Dietary Supports
  
• Health Professional Fact Sheet: Dietary Supplements for Weight Loss
  

pubmed.ncbi.nlm.nih.gov

• PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
  
• African mango (IGOB131), a proprietary extract of Irvingia gabonensis that is effective in reducing bodyweight and improving metabolic parameters in overweight patients - PubMed
  

ncbi.nlm.nih.gov

• IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial - PMC
  
• A case of renal disease that developed in association with African mango intake - PMC
  

How To

How to naturally lose weight

The most effective way to lose weight naturally is through dieting. If you believe there is no other way to lose weight, dieting can be very difficult. You don't have to go on a diet, but there are other ways to lose weight. One of these methods is exercise. It is simple to follow, as it requires that we move our bodies actively. Exercise increases our metabolism, which means we burn more calories per hour. Some foods help us shed fat more quickly and efficiently. Consume green tea, cucumbers (or broccoli), apples, honey, and other healthy foods.

Several natural remedies help reduce weight by burning extra fats from your body. Before you read this article make sure you understand what is best for your needs. These methods may be suitable for you if you read them carefully.

1. Green Tea Daily - This reduces belly fat as well as protecting against cancers and heart disease. The antioxidants found in green tea can increase metabolism and improve energy levels. Studies show that 2 cups of green Tea per day can help you lose up to 10 Pounds.
2. Eat Cucumbers - They contain water and fiber, making them filling yet light simultaneously. Regular cucumber consumption can reduce cholesterol and help prevent obesity. In a study published in Nutrition Journal, it was found that those who consumed 1/4 cup of raw cucumber daily lost twice the weight than those who did not eat cucumbers.
3. Broccoli should be part of your daily diet. This compound, called sulforaphane can reduce inflammation and help prevent cancer. Broccoli also contains potassium, folate, and vitamin K, making it a great source of nutrients. The average American eats just two servings per week of broccoli, so it is worth adding to your diet.
4. Honey can be added to your food - Honey can have many health benefits. In a study published by Diabetes Care, it was found that those who added honey in their meals had lower blood sugar levels. A second study found that small amounts of honey can help control appetite and lower total calories.
5. Mix Citrus Fruits Into Your Diet - Citrus fruits, like orange juice, are full of Vitamin C, a powerful antioxidant that helps boost immunity while fighting free radicals. Antioxidants are used to fight cell damage due to harmful substances called "free radicals". Free radicals contribute towards aging skin, hair and joint problems, as well as poor memory, cardiovascular disorders, diabetes and cancer. Free radicals can prematurely age our cells. Studies have shown that grapefruit and citrus fruits can slow down our bodies' ageing process.

https://slimbody.pw/117-pilates-chat-and-why-self-treatment-isnt-self-centered-with-lesley-logan/

Yearly Study Fave Points Giveaway is below!

Read on for my biggest Favorite Things giveaway to date and how to enter these amazing prizes!

It’s the most wonderful time of the year….

Favorite Things is here!

Annual Survey + Favorite Things Giveaway is here!

I’ve been doing this type of giveaway for years now as a way to share gratitude with some lucky reader friends. You make this little corner of the internet the amazing space it’s become.

It’s still mindblowing to think that I started this blog 13 years ago, as a newlywed who was interested in fitness and health, and was craving some type of connection with those who enjoyed similar things. Who would have even known I’d get to *meet* all of you, and also be able to live my dream every day???

Being able to work from home and be here for the kids is everything to me – especially with a husband who travels frequently and has an unpredictable schedule – and I also get to virtually hang out with ya’ll, chatting about fitness-y and fun topics. So I hope you know how grateful I am every.single.day that you help make that happen.

Every click, comment, follow, product purchase, and pageview directly helps our family and I am beyond thankful to you all.

Let’s celebrate with a little giveaway, shall we??

Here are the prizes that are up for grabs:

(10 winners! Each winner will choose the prize they would like, in the order the names are drawn)

– A HigherDOSE sauna blanket or PEMF Go Mat (1 winner. Thank you SO much to my friends at HigherDOSE for sponsoring this portion of the giveaway)

– 3 days of Sakara meals (1 winner)

– Beautycounter goodies and amethyst jade rollers (3 winners)

– gold-plated medallion necklace (similar); the same one I wear every day (2 winners)

– A pair of Vuori performance joggers (1 winner)

– A year of Fit Team membership (1 winner)

– A container of Daily Nutritional Support (1 winner)

Total value: approx. $1700

Here’s how to enter:

– Leave a comment below with something you’re excited about this holiday season

– Fill out this quick survey (it’s less than 3 minutes) and leave an extra comment to let me know. I use this survey to plan out my content for the following year and your feedback is invaluable to me. I really want to make this blog something that you enjoy reading, with the content and topics that interest you, so I’m very thankful to those of you who take the time to share your thoughts!

– Follow me on Instagram and leave a comment on my latest reel (leave an extra comment below to let me know!)

– Leave a podcast review if you enjoy the show (and leave an extra comment to let me know!)

The winner will be announced next Friday (12/16) in Friday Faves. 🙂

Ready, set, go!

xo

Gina

Photo by Kristi Harris

The post Annual Survey + Favorite Things Giveaway is here! appeared first on The Fitnessista.

Frequently Asked Questions

African Mango Extract - Should you Try It?

Mangoes offer many benefits. They are rich sources of vitamin C, fibers, potassium, iron, and potassium. They also contain antioxidants that protect against cancer-causing radicals. These health benefits make them an excellent choice to improve your overall health.

Mangoes also have a great taste! Mangoes can be easily incorporated into any meal.

For example, you could add fresh mango slices to salads, smoothies, oatmeal, and yogurt. You can also use frozen mango cubes to top ice cream sundaes. When baking cookies, dried mango powder can be used in place of sugar.

And, if you want to take advantage of all these great benefits without sacrificing flavor, consider adding mango extract to your favorite recipes.

Many people do not know that mango extract is made out of mango seeds. This means that it contains all the same nutrients found in whole mangos but doesn't have the sweetness of regular mango.

What beverage can overnight burn belly fat?

The best way to lose weight fast is by drinking lots of water. Drinking enough water helps burn calories and keeps you full longer, making you less likely to snack on foods high in sugar and carbs. Water helps to flush out toxins from the body and keep your skin healthy.

Most people skip meals when dieting. Skipping meals causes your metabolism to slow, and you'll eat more later because you won't feel as hungry. Instead, eat smaller meals more often.

Try drinking more water if you are constantly craving snacks. Dehydration can slow down the rate at which your body burns calories and cause you to crave sugary beverages. Add a squeeze of lemon juice to your water to enhance its detoxifying properties.

Water can aid in weight loss. It makes you feel fuller quicker and more satisfied. Research shows that people who drink eight glasses of water each day tend to weigh less than their counterparts who only drink four cups. The reason? Water fills you up and doesn't add extra calories.

After you wake up, wait around 30 minutes before eating anything. After just 10-15 minutes of awakening, hormones like insulin start to regulate blood sugar levels. These hormone surges often send us into hunger mode. If we wait until after these hormone surges occur, we can avoid feeling a rush of sugar and then crash.

Have a mid-morning snack after breakfast. Eat something between lunches and dinner to avoid snacking later in the evening. Consider eating a piece fruit or whole grain bread with peanut butter.

Be sure to not eat before you go to bed. Research shows that sleep is better for our bodies, so it's easier to lose weight if you get up early.

Do not starve yourself to death before going to bed. Eat a light meal one hour before going to bed. It may surprise you how much food is necessary to fall asleep.

Add some green tea to your daily routine. Green tea is rich in catechins which are plant compounds, which reduce inflammation and speed up metabolism. According to a study published in The Journal of Nutrition, participants who consumed three cups of green tea per day lost more weight than those who did not. Another study showed that green tea consumption increased metabolic rates by 3 percentage points over 12 weeks.

Does African Mango Extract Have Caffeine?

A study was performed to find out how much caffeine an average person takes in daily. Surprising results resulted.

A cup of coffee has around 100mg of caffeine while a small glass cola contains about 40mg. What if you could get caffeine without having to consume any calories?

This is where African mango extract comes into play! It offers the same energy boost of caffeine without any added sugar or calories.

African mango extract also helps increase focus and concentration and improves brain function.

Are green leafy vegetable daily worth the effort?

It depends on what you mean when you say "worth". If you are referring to health benefits, then the answer is yes. It's more likely that you won't if your concern is cost-effectiveness.

There is no evidence to suggest that regular consumption of them is beneficial if you look at the long-term cost (e.g. will they save me money in the next 10 years).

If you are looking at the short-term (e.g. Is it better for my waistline? If you answered yes, it's worth it.

This question is intriguing because it touches on two important aspects regarding nutrition, health benefits and cost effectiveness. Strong evidence suggests that regular vegetable and fruit consumption reduces the risk of certain illnesses, such as cancer. On the other hand, the evidence for cost-effectiveness is less conclusive.

The best way to determine whether eating healthy food is worthwhile is to consider both factors simultaneously. This is known as the Health Economic Assessment (HEA). It involves doing an analysis of the expected health outcomes from eating different types of foods, taking into account the associated costs of purchasing these foods.

How to Use African Mango Extract

It is easy to take mango extract. Just cut open a fresh ripe mango and scoop out the flesh into a blender bottle. Blend until smooth.

If you desire a more fine pulp, you can strain it. Store in a cool dark place.

The pulp can be frozen for future use. You don't need to buy another batch every mango season.

Do smoothie cleanses work?

The important question here is whether or not you are eliminating toxins. If you're not getting rid of toxins, there might be another problem.

A cleanse must get rid of all toxins in your system.

This could be because you aren't getting enough water or not eating right.

This could also be a sign that you need to decrease your intake of salt or caffeine.

You could also be experiencing other reasons why you are not seeing results.

• Your digestive system isn't functioning correctly. This means that your body doesn't absorb what you take in.
• You are not consuming enough protein. Protein helps build muscle tissue.
• Too many carbs are being consumed. Carbs are stored calories.
• Sugar intake is excessive. Sugar can cause insulin surges in your bloodstream. This can slow down your metabolism.
• You're not getting enough fats. Some vitamins are only absorption-friendly if you eat enough fats.
• You are consuming too few essential fatty acids (EFAs). It has been demonstrated that EFAs reduce inflammation.
• You're not getting enough fiber. Fiber absorbs excess cholesterol. Fiber speeds up digestion.
• You are not consuming sufficient vitamin C. Vitamin C is needed for proper collagen production. Collagen helps keep skin elastic and firm.
• You are not eating enough. Measurements of portions should be done using a standard cup-measurer.
• It is possible to consume too much alcohol. It can cause severe dehydration.
• Consuming too much caffeine is a problem. Too much caffeine can cause liver damage.
• Consuming too little magnesium can lead to a deficiency in your bones and muscles. Magnesium is essential for strong bones and healthy muscles.
• Too little potassium is being consumed. Potassium is needed to maintain fluid balance in your body.

Is there a natural alternative to prescription drugs that suppress appetite such as phentermine or oxycodone?

The most common alternative for those looking for weight loss without the side effects of prescription diet pills is green tea extract. Green tea contains caffeine which stimulates metabolism, and epigallocatechin gallate (EGCG), which helps burn fat by stimulating thermogenesis.

Antioxidants in green tea help prevent damage from oxidation and stress.

However, you should know that green tea does nothing to cause weight loss. It just makes your body more efficient in burning calories.

Yes, green tea is good for weight loss. However, it will not help you lose weight if you don't follow a strict calorie-controlled diet.

Another option is to supplement with L-Carnitine. This amino acid promotes muscle development and energy levels. However, it won't curb your appetite so you will still need to eat regular meals.

Statistics

• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)

External Links

webmd.com

• African Mango: What You Need to Know About Irvingia Gabonesis
  
• Goji Berries Side Effects, Health Benefits
  

ods.od.nih.gov

• Ephedra Office of Dietary Supplments - Ephedra
  
• Health Professional Fact Sheet: Dietary Supplements for Weight Loss
  

onlinelibrary.wiley.com

• Efficacy of a novel herbal composition for weight management – Stern - 2013, Obesity – Wiley Online Library
  
• Body Composition and Hormonal Adaptations Associated with Forskolin Consumption in Overweight and Obese Men - Godard - 2005 - Obesity Research - Wiley Online Library
  

ncbi.nlm.nih.gov

• IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial - PMC
  
• A case of renal failure developing in association with African mango consumption - PMC
  

How To

African mango extract has potential benefits

African Mango Extracts were traditionally used as a treatment for many health issues including cancer. These extracts date back as far as ancient Egypt. They were used to treat wounds, diabetes, and stop bleeding.

Scientists from the University of Nigeria discovered that African mango extracts were rich in compounds like tannins.

1. Treatment of Cancer. Over 50% of all cancers are caused by environmental factors, such as smoking, drinking alcohol and eating unhealthy foods. It is vital to find ways of preventing cancer. Numerous studies have shown that antioxidants in foods such as bananas blueberries, tomatoes and oranges can prevent cancer.
2. Antioxidants neutralize harmful substances called "freeradicals," which can cause damage to cells and genetic mutations. Study after study has shown that African mango extracts can reduce or reverse tumor growth in mice. One study showed that an African mango extract helped stop the growth of human colon tumor cells in vitro (cells grown in laboratory dishes). Another study indicated that African Mango Extract inhibited the growth of prostate carcinoma cells in vivo (in living animal models) by slowing their metabolism. These findings indicate that this product may help to treat some types.
3. Cancer Prevention. Recent animal research by the National Institutes of Health showed that African mango extracts can prevent breast cancer from developing. They believe that the active ingredients in African mangoes inhibit the action of enzymes responsible for producing estrogen, a hormone known to increase the risk of developing breast cancer.
4. Inflammation Reduction. Inflammation is caused by chemicals made by white blood cells that attack foreign tissue. This causes pain and swelling. Inflammation can occur when there is infection, injury, or irritation. Chronic inflammation can be a cause of some diseases, including asthma and arthritis. Research has shown that African mango extracts can lower the production and severity of inflammatory chemicals. This could help to reduce the severity of symptoms.
5. Liver Function Improvement.The liver is one of the most vital organs in the body. It regulates digestion, detoxification, protein synthesis, and more. A healthy liver also helps regulate other internal processes like water balance, sugar level, and red blood cell count. Research has shown that African mango extracts can be used to stimulate the regeneration of liver cells that have been damaged by drugs and toxins. This could explain why many people who consume large amounts African mango juice feel less tired after meals.
6. Blood Pressure Management. The American Heart Association suggests that adults aim to keep their blood pressure between 120/80 and 140/90mm Hg. High blood pressure damages arteries and increases the risk of heart attacks and strokes. Scientists from the University of California-Davis investigated the effects of African mango extracts on rats with high blood pressure. Their research indicated that African mango extracts significantly lowered blood pressure.
7. Bone Building. The nutrients in African mango are good for bone building. A double-blind placebo-controlled trial conducted at the University of Alabama School of Medicine showed that supplementation with 500 mg of vitamin D3 and 2 grams of calcium daily, and 3 grams of potassium citrate significantly improved bone mineral density. The amount of potassium citrate used was equivalent to consuming about 10 ounces of fresh African mango juice every day.
8. Other benefits African mango extract improves skin health by increasing blood circulation to the skin's surface. It stimulates collagen formation, making skin appear smoother and younger. African mangoes are good for hair growth and help prevent premature graying. It promotes fat metabolism, which aids in weight loss.

https://slimbody.pw/yearly-study-fave-points-giveaway-is-below/

118: Strength training, carbs, and happy hormonal agents with Lauren Papanos, MS, RD, CSSD

Hi friends! Hope you’re having a lovely week. So excited to share today’s podcast episode with you! I’m chatting with Lauren Papanos, MS, RD, CSSD about fitness, hormones, and nutrition.

118: Strength training, carbs, and happy hormones with Lauren Papanos, MS, RD, CSSD

Here’s what we talk about in today’s episode: 

– Strength training and its impact on hormone function

– Why we need carbs and which carbs to choose

– How our habits affect hormone function

– What an ideal day of nutrition looks like for her

and so.much.more.

 Here’s more about Lauren and her background:

Lauren Papanos is a nationally licensed and Registered Dietitian Nutritionist. She holds her board certification in Sports Nutrition as well as advanced specialties in integrative medicine and women’s endocrine nutrition. She is the owner of the private practice, Functional Fueling Nutrition where she offers consulting, group programs and courses. She has been featured on national television and in Women’s Health, Shape Magazine, Insider and Today’s Dietitian magazine. She is the host of the Strength in Hormones Podcast where she educates and empowers women on sensible and natural solutions to hormone healing. You can learn more about Lauren and her practice at functionalfueling.com and connect with her on Instagram.

Resources from this episode:

The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!

I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I’m enjoying a delivery this week and it’s been an easy way to check the boxes above.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I finished Level 1 and am working my way through Level 2. I highly recommend it! You can check out my review IHP here!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

xo

The post 118: Strength training, carbs, and happy hormones with Lauren Papanos, MS, RD, CSSD appeared first on The Fitnessista.

Frequently Asked Questions

How to Take African Mango Extract?

You can easily take mango extract. Simply cut open a fresh ripe mandarin and scoop out the flesh to a blender container. Blend until smooth.

You may also strain the pulp if you want a finer consistency. Store in a cool dark place.

For future use, the pulp can be frozen. You don't need to buy another batch every mango season.

How does African Mango Extract perform?

The high vitamin A content in mango fruit helps to boost the immune system. It is also rich in antioxidants, anti-inflammatory and potassium as well as magnesium.

These nutrients help to maintain the health of tissues and cells throughout the body.

In addition, African mango has been shown to increase energy levels and endurance during exercise. This is because it supports cardiovascular function and metabolism.

The active ingredient in this product increases blood flow to brain and muscles. This enhances mental clarity as well as physical performance.

African mango extract helps boost energy levels and reduce muscle cramps. This can prove to be very useful for athletes looking to perform at the highest level.

Is there a natural alternative to prescription drugs that suppress appetite such as phentermine or oxycodone?

Green tea extract is the most popular option for those who want to lose weight and avoid side effects from prescription diet pills. Green tea extract is rich in caffeine, which stimulates metabolism and epigallocatechin Gallate (EGCG), that helps to burn fat through thermogenesis.

Green tea is rich in antioxidants which help to fight free radicals as well as protect against damage from stress and oxidation.

But, green tea does NOT cause weight loss. Instead, it simply makes your body more efficient at burning calories.

So yes, green tea does help with weight loss, but it won't make you lose weight unless you follow a calorie-controlled diet.

Another option is to supplement with L-Carnitine. This amino acid increases energy levels and promotes muscle growth. However, it won't curb your appetite so you will still need to eat regular meals.

Statistics

• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
• According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)

External Links

pubmed.ncbi.nlm.nih.gov

• PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
  
• African mango (IGOB131). A proprietary extract of Irvingia Gabonensis seeds is shown to be effective in reducing body fat and improving metabolic conditions in overweight individuals - PubMed
  

webmd.com

• African Mango: What do you know about Irvingia Gabonesis
  
• Goji Berries: Health Benefits and Side Effects
  

ncbi.nlm.nih.gov

• IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial - PMC
  
• A case report of renal failure that was linked to African mango consumption.
  

fda.gov

• Information for Consumers on Using Dietary Supplements
  
• FDA: Dietary Supplements
  

How To

African mango extract could have many benefits

African Mango Extracts are used to treat many health problems, including cancer. These extracts date back to ancient Egypt, where they were used for healing wounds, treating diabetes, and even stopping bleeding.

Scientists from the University of Nigeria discovered that African mango extracts were rich in compounds like tannins.

1. Cancer treatment. The environment is responsible for more than half of all cancers in the world. This includes smoking, alcohol consumption, unhealthy eating habits, and lack of exercise. It is crucial to find ways that you can prevent cancer. Numerous studies show that antioxidants found in foods such blueberries and tomatoes (as well as oranges, peas and tomatoes) can prevent cancer.
2. Antioxidants neutralize harmful substances called "freeradicals," which can cause damage to cells and genetic mutations. Research shows that African mango extracts can slow down, or even reverse, the growth of cancerous cells in mice. One study revealed that African mango extracts stopped the growth of colon cancer cells in vitro (cells that were grown in laboratory dishes). Another study revealed that African Mango Extract prevented the growth of prostate cancer cells (in living animals) in vivo by inhibiting their metabolism. These findings indicate that this product may help to treat some types.
3. Prevention of cancer. A study published by the National Institutes of Health that found African mango extracts prevent breast-cancer development was published recently. They believe that the active ingredients in African mangoes inhibit the action of enzymes responsible for producing estrogen, a hormone known to increase the risk of developing breast cancer.
4. Inflammation Reduction. White blood cells produce chemicals that attack foreign tissues, which causes inflammation. Inflammation may occur due to injury, infection or irritation. Chronic inflammation can lead some diseases, like asthma and arthritis. Research has shown that African mango extracts can help reduce inflammation, which may lead to a reduction in the severity and severity associated with many conditions.
5. Liver Function Improvement. The liver is one the most important organs of the body. It regulates digestion as well detoxification and protein production. A healthy liver is also important for other internal processes such as water balances, sugar levels, red blood cell counts, and water level. Research shows that African mango juice can stimulate the growth of liver cells injured by drugs and toxins. This is why some people feel less tired after drinking large amounts of African mango juice.
6. Blood Pressure Lowering. The American Heart Association recommends adults to maintain a normal reading between 120/80 mm Hg and 140/90mmHg. High blood pressure causes damage to the arteries and can increase your risk of having a stroke or heart attack. Scientists at the University of California-Davis studied the effect of African mango extracts on high blood pressure in rats. Their research indicated that African mango extracts significantly lowered blood pressure.
7. Bone Building. Bone building. The University of Alabama School of Medicine conducted a double-blind placebo-controlled study that found supplementation with 500mg of vitamin C3 and 2g of calcium daily along with 3 grams of potassium citrate significantly increased bone density. The amount of potassium citrate used was equivalent to consuming about 10 ounces of fresh African mango juice every day.
8. Other Benefits. African mango extract promotes skin health and blood circulation, which in turn improves the skin's overall health. It stimulates collagen formation, making skin appear smoother and younger. African mango also promotes hair growth, and helps prevent premature graying. It promotes fat metabolism, which aids in weight loss.

Did you miss our previous article...
https://slimbody.pw/the-very-best-raw-delicious-chocolate-tart/

https://slimbody.pw/118-strength-training-carbs-and-happy-hormonal-agents-with-lauren-papanos-ms-rd-cssd/

The Very Best Raw Delicious Chocolate Tart

This raw chocolate tart, made with cashews and cocoa and an almond coconut crust is a decadent gluten-free dessert that doesn’t require any cooking!

What if I told you that you can make a decadent chocolate dessert that doesn’t require any cooking?

This raw chocolate tart is one of my favorite chocolate-y desserts. Not only is it made with real food ingredients, but it is also vegan, gluten-free, and raw-diet friendly. Remember when I got certified as a raw chef? (It feels like a lifetime ago) I actually posted this recipe years ago, but the pieces were hidden amongst random blurry photos and word soup and it really, really deserved its own post. It’s one of my top recipes I’ve posted on the blog ever!

Note: this tarte is not nut-free, but the nuts and coconut give it that decadent flavor.

This recipe can also be made ahead of time if you’re making it for a special occasion – simply store it in the fridge!

You can top it with fresh raspberries, sea salt, or coconut whipped cream – whatever your heart desires. Enjoy 🙂

The Best Raw Chocolate Tart

Ingredients for the Crust:

• 1 1/2 cups almonds
• 1 1/2 cups coconut
• 1/2 cup maple syrup
• 2 dates, pitted
• 1 Tbsp. coconut oil
• 1 Tbsp. vanilla
• 1/4 tsp. salt
• 1 tsp. almond extract – optional

1. Measure the almonds, then in a Vitamix or a food processor, grind into a fine flour.
2. Add the dates and chop with the almonds.
3. In a large mixing bowl, add the maple syrup, almond/date mixture, melted coconut oil, vanilla, coconut, sea salt and extract (optional – I used almond). Add in about 1/2 cup more coconut if you need it – this mixture was a little too wet.
4. Press the mixture into a large tart pan, or mini tart pans and dehydrate for 1 hour at 105 degrees. If you don’t have a dehydrator, place the tart crust in the oven on the lowest setting for 30 minutes.

Ingredients for the Filling:

• 2 1/2 cups soaked raw cashews
• 1 1/2 cups cacao powder
• 1 cup maple syrup
• 1/2 cup honey
• 1 tsp. vanilla
• 1/2 tsp. sea salt
• 1/3 cup water
• 3/4 cup melted coconut oil

1. In a Vitamix blender, add the cashews, maple syrup, honey, vanilla, sea salt and water. Blend well until smooth and creamy.
2.  Add the cacao powder and blend until mixture is totally smooth–no lumps

3. Lastly, add the coconut oil and blend until smooth.

4. Fill your tart shell (or you can make mini tarts) and place in the freezer to set for at least an hour. Remove the tart from the tart pan (you run water on the bottom of the pan to help loosen it) and store in the fridge. To serve, top with raw whipped cream and a sprinkle of high quality sea salt.

You may also enjoy:

• Avocado Chocolate Chia Pudding
• Chocolate Protein Bars with Sweet Potato
• Crunchy Almond Butter Chocolate Bars

The post The Best Raw Chocolate Tart appeared first on The Fitnessista.

Frequently Asked Questions

What can I drink for weight loss and detox?

Water flushes toxins out of your body. It is also important for maintaining healthy skin, hair, and nails. Drink plenty of water throughout the day, especially after meals when you have an increased need for hydration. Water also aids digestion and flushes excess sodium from your system.

Green tea is an alternative to drinking alcohol. Green tea contains catechins, which can help lower fat absorption in your stomach. Caffeine stimulates metabolism.

Is there any side effect to African Mango Extract use?

There are no known side effects associated with taking African mango extract. This extract can cause stomach irritation or diarrhea. Stop using the product immediately and consult your doctor if this happens.

Are African Mango Extracts Caffeine-Free

A study was conducted on how much caffeine an average person consumes daily. These results were shocking.

A cup of coffee contains around 100 mg of caffeine, while a small glass of cola contains around 40mg. But what if you could have caffeine without drinking any calories at all?

This is the place where African mango extract comes in. It provides the same energy boost as caffeine but without added sugar and calories.

African mango extract also helps increase focus and concentration and improves brain function.

Do smoothie cleanses work?

The key question here is whether you are getting rid of toxins from your body. If you're not getting rid of toxins, there might be another problem.

Cleansing must eliminate all toxins from your system in order to be effective.

If this isn’t the case, then you either don’t drink enough water or haven’t been eating well.

This could also indicate that you should reduce your intakes of salt and caffeine.

Other possible reasons for not seeing results could be:

• Your digestive system isn't functioning correctly. This means that your body doesn't absorb what you take in.
• You're not getting enough protein. Protein helps build muscle tissue.
• You are consuming too many carbs. Carbs are stored energy.
• Sugar intake is excessive. Sugar can cause insulin spikes. This slows down your metabolism.
• Not enough fats are being consumed. Some vitamins are only absorption-friendly if you eat enough fats.
• Too many essential fatty acids are (EFAs). EFAs are known to reduce inflammation.
• Too little fiber is being consumed. Fiber absorbs cholesterol and bile salts. Fiber speeds up digestion.
• Your diet is not adequate in vitamin C. Vitamin C is necessary for proper collagen production. Collagen helps keep skin elastic and firm.
• You are eating too little. Portions should be measured using a standard cup measurer.
• It is possible to consume too much alcohol. It can cause severe dehydration.
• High amounts of caffeine can cause you to be addicted. Too much caffeine is toxic for the liver.
• Low magnesium levels are a problem. Magnesium is required for healthy bones and muscles.
• You're consuming too little potassium. Potassium must be consumed to maintain fluid equilibrium in the body.

How does African Mango Extract perform?

The high vitamin A content in mango fruit helps to boost the immune system. It is rich in vitamin A, which has antioxidants and anti-inflammatory qualities. Also, it contains potassium and magnesium.

These nutrients all work together to support the health of cells, tissues, and organs throughout the body.

The African mango also has the ability to boost energy levels and endurance when exercising. It supports heart function and metabolism.

The active ingredient in this product works by increasing blood flow to the brain and muscles. This enhances mental clarity and physical performances.

African mango extract can not only increase energy levels but also prevent muscle cramps from occurring after exercise. This can be extremely helpful for athletes that need to perform at their peak.

Are there natural alternatives to prescription drugs such as Phentermine that suppress appetite?

Green tea extract is the best alternative to prescription diet pills for those seeking weight loss. Green tea has epigallocatechin glyate (EGCG), which stimulates metabolism. This helps you burn fat by stimulating thermogenesis.

Green tea also contains antioxidants that fight free radicals and help protect against damage caused by stress and oxidation.

It is important to remember that green tea doesn't cause weight loss. Instead, it simply makes your body more efficient at burning calories.

So yes, green tea does help with weight loss, but it won't make you lose weight unless you follow a calorie-controlled diet.

L-Carnitine can also be supplemented. This amino acid increases energy levels and promotes muscle growth. You will need to eat regular meals because this amino acid doesn't curb appetite.

What is African Mango Extract, and How Does It Work?

It is rich in vitamin C which increases immunity. It's ideal for people with flu or cold symptoms.

Antioxidants in African mango extract can also help lower free radicals in your body. This lowers your risk of developing heart disease or cancer.

Vitamins A & B6 are found in African Mango, which supports healthy hair growth.

The active ingredients in African Mango provide a powerful supplement that will keep your skin looking and feeling young.

Statistics

• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)

External Links

pubmed.ncbi.nlm.nih.gov

• Results of a national survey on the use of diet supplements to weight loss in the United States - PubMed
  
• African mango (IGOB131: A proprietary extract from Irvingia gabonensis's seeds has been shown to reduce body weight and improve metabolic parameters in overweight people - PubMed
  

fda.gov

• Information for consumers regarding Dietary supplements
  
• FDA Dietary Supplements
  

webmd.com

• African Mango: What to Know About Irvingia Gabonesis
  
• Goji Berries Side Effects, Health Benefits
  

onlinelibrary.wiley.com

• A novel herbal weight management formulation that is effective and tolerable - Stern, 2013 - Obesity Wiley Online Library
  
• Body Composition and Hormonal Adaptations Associated with Forskolin Consumption in Overweight and Obese Men - Godard - 2005 - Obesity Research - Wiley Online Library
  

How To

The Best Natural Appetite Suppressants for Weight Control

Natural appetite suppressant for weight reduction is any substance that helps to reduce food intake, without side effects such constipation and diarrhea, dizziness or dry mouth, headache, dizziness, dryness, dry eyes, nausea, dry mouth, and vomiting.

There are many ways to lose weight naturally. One way is through dieting. It is about reducing the amount of calories you consume, compared to what your usual eating habits are. This can mean eating less calories than you normally do, cutting down on certain foods, skipping meals, and eating smaller portions. Exercise is another way to naturally lose weight. Exercise is about increasing your physical activity. Walking fast, running aerobically, swimming, dancing and hiking are some of the ways you can increase your activity.

Natural appetite suppressants are very effective because they don't cause side effects like nausea, constipation, heartburn, stomach cramps, headaches, etc. They are safer than prescription drugs that can cause side effects. If you are interested in trying them, go ahead. Before you try these products, consult your doctor.

https://slimbody.pw/the-very-best-raw-delicious-chocolate-tart/

119: Gut health and wellness, GI map testing and also food sensitivities with Julie Davey, RN, MSN, ACNP-C, ANP-C, IBBFA

This podcast episode is sponsored by Nutrisense! I’ve been a huge fan of Nutrisense for over a year and am wearing a CGM right now 🙂 If you’d like to join me and get insight to your habits, your body, and make some healthy changes, sign up here. Use this link and the promo code TFP (stands for The Fitnessista Podcast) to get $30 off and 1 month of free dietitian support. 

Hi friends! I’ve got a new podcast episode up today and I’m chatting with Julie Davey about gut health, GI map testing, and food sensitivities. She’s a Nurse Practitioner and GI Mapping Specialist with so much knowledge and experience to share.

119: Gut health, GI map testing and food sensitivities with Julie Davey, RN, MSN, ACNP-C, ANP-C, IBBFA

Here’s what we discuss:

– How GI map testing works and who might benefit from it

– How our gut health affects many processes in the body, including our immune system function

– Food sensitivities and the difference between an IgE and an IgG reaction

– and so.much.more!

Here’s a bit more about Julie:

Julie is a nurse practitioner with over 20 years of experience in healthcare. She received her undergraduate degree from the Medical College of Georgia and graduate degree from Emory University.  She holds a faculty position at Emory University educating future nurse practitioners.

In 2013, Julie became interested in a more holistic approach to wellness.  She began educating others on the power of food and natural medicine to heal the body. Today,  Julie owns a virtual consulting business helping clients get to the root cause of their symptoms through innovative clinical testing.  She is passionate about gut health and is the co-founder of Mastering GI MAPPING, a course teaching medical practitioners how to incorporate GI MAP testing into their practice. She takes a holistic approach to healing the issues uncovered through proper testing in order to restore energy, mental clarity, promote better sleep, skin, immunity, weight loss, and so much more! Julie is the co-host of the podcast “Take the Upgrade” which allows her to share her message with the masses.  Julie loves empowering others with the necessary tools to live a healthy and vibrant life. She believes that with the right support and daily habits, you will experience real progress and lasting change!

Connect with Julie on her website, listen to her podcast here, and find her on Instagram here.

Resources from this episode:

Have you been wanting to try Nutrisense? Now is your chance! I’ve been using this tool on and off for a year, after I found out that my fasting glucose was borderline high. It’s enabled me to make simple changes in my routine, and learn more about how my body responds to certain foods, stressors, and habits.

Your blood sugar levels can significantly impact how your body feels and functions, and Nutrisense helps you analyze in real-time how your body responds to  exercise, stress, and sleep.  It’s so empowering to be able to see how your body is responding, and make changes as you go. I also like to wear a Nutrisense CGM every couple of months as a reminder to focus on the habits that help me sleep, function, and perform at my optimal level.

Check out Nutrisense here and use the code TFP for $30 off and 1 month of free dietitian support! The dietitian support is invaluable and helps you assess your data, make changes, and run experiments.

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

The post 119: Gut health, GI map testing and food sensitivities with Julie Davey, RN, MSN, ACNP-C, ANP-C, IBBFA appeared first on The Fitnessista.

Frequently Asked Questions

How can you lose weight in just 7 days at home?

It is important to eat less calories, drink more water, and exercise often. It's as simple as that! Although it is tempting to skip meals, this is not recommended. Skipping meals will make you hungry later.

You don't have to starve yourself. You should keep track of the calories you eat and slowly increase it. You might increase your daily intake by 500 calories a day if you consume 2,000 calories a day. That means you'll be adding 1,500 calories to your daily routine.

You can find more information online about tips and tricks to lose weight. Google is a great place to start. Just type in "how to lose weight quickly" and you'll see hundreds of results.

You may want to visit your local libraries if you would rather learn about the subject in person. They typically offer free weekly seminars where diet experts talk about various topics related to weight loss.

Is there a natural alternative to prescription drugs that suppress appetite such as phentermine or oxycodone?

Green tea extract is the best alternative to prescription diet pills for those seeking weight loss. Green tea contains caffeine which stimulates metabolism, and epigallocatechin gallate (EGCG), which helps burn fat by stimulating thermogenesis.

Green tea contains antioxidants, which fight free radicals and protect against damage due to stress and oxidation.

It is important to remember that green tea doesn't cause weight loss. Instead, it simply makes your body more efficient at burning calories.

Yes, green Tea can aid in weight loss. But, it won't help you lose weight unless your diet is controlled in calories.

L-Carnitine supplementation is also an option. This amino acid boosts energy levels and promotes muscular growth. It doesn't suppress your appetite so you need to continue eating regular meals.

How can I suppress my appetite?

It is better to eat smaller meals more often than three large meals at mealtimes to avoid eating too much. This keeps your blood sugar levels in check and helps reduce hunger pangs.

Drinking plenty of water and taking herbal supplements, such as bittermelon or Ginseng, may work better than eating purely food.

Also, avoid foods high in carbohydrates such as bread, pasta, rice, and potatoes because they give you a quick boost followed by a big crash.

Look for protein-rich foods instead, such as lean proteins, fish, eggs or nuts. These will provide sustained energy and help keep your blood sugar levels stable.

You should also avoid sugary snacks like cakes, sodas, candy, and chocolate bars. These can stimulate cravings and cause you to feel bloated.

You should instead choose healthier options, such as fresh fruits and vegetables, salads, whole grain cereals, or whole grains.

If you are trying to lose weight, don't depend on miracle cures or fad diets.

Statistics

• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)

External Links

healthline.com

• Glucomannan - Does It Work for Weight Loss?
  

pubmed.ncbi.nlm.nih.gov

• PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
  
• African mango (IGOB131): a proprietary seed extract of Irvingia gabonensis is found to be effective in reducing body weight and improving metabolic parameters in overweight humans - PubMed
  

fda.gov

• Information for consumers about Dietary Supplements
  
• FDA
  

ncbi.nlm.nih.gov

• IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial - PMC
  
• A case of renal failure developing in association with African mango consumption - PMC
  

How To

Three popular weight loss supplements and pills reviewed

People who wish to lose weight find weight loss pills, and supplements, increasingly popular. It can be hard to choose from among the many products available. This article reviews the most effective weight loss products and supplements available.

Exercise and healthy eating are the best methods to lose weight. Sometimes, however, these are not enough. There are always times when you just don't feel like exercising, and healthy food isn't readily available. This is why weight loss pills or supplements are so in demand. They aid in quickly losing extra pounds.

There are many weight loss supplements and pills out there. Here are our top picks. We've reviewed them, read customer reviews from around the internet, and tested their effectiveness against others! These three products were chosen because they are most popular and highly recommended by consumers. To learn more, you can read our complete review of the three products.

1. PhenQ: PhenQ is a great option for increasing energy levels, and speeding up metabolism. This product contains L-Carnitine Fumarate. Green Coffee Extract. Caffeine Anhydrous. Chromium Picolinate. Chromium Picolinate. Chromium Picolinate. It works faster than traditional diets to help you lose fat and will work well for anyone looking for a quick slimming down.
2. Hoodia Gordonii Plus Hoodia Gordonii Plus Hoodia Gordonii Plus are great weight loss supplements. It has powerful nutrients like Garcinia Cylvestre Fruit Extract, Gymnema Sylvestre Leave Extract, Bitter Melon extract, Chromium Picolinates and Raspberry Ketone Fat Burners. This supplement improves your mood and metabolism.
3. Hydroxycut- Hydroxycut, an all-natural weight-loss pill that has helped people lose weight since 2004, is Hydroxycut. It contains 100% natural ingredients such as green tea extract, chromium piolinate, caffeine and yohimbine HCl. It may not be as effective as other products on this list, but it does have a low side effect profile.

Other benefits:

• Energy Boosting- Many diet pills offer a temporary energy booster. This can increase cravings for junk food and sweets. Hydroxycut isn't likely to cause any crash or jitters.
• Blood Sugar Balance – Diet pills could cause problems with blood sugar. Hydroxycut can help you control your blood sugar.
• Increased Metabolism -It's no secret that diet pills can increase your metabolism. Most diet pills will raise your resting metabolic rate (RMR) by about 5%-10%. Hydroxycut raises your RMR even further, boosting metabolism by 15%-25%.
• Better Sleep -You probably know how important sleep is for losing weight. By reducing anxiety and stress, diet pills can help you sleep easier.

The best part? The best part is that none of these benefits have adverse side effects.

Did you miss our previous article...
https://slimbody.pw/120-high-resonance-foods-with-cook-whitney-aronoff/

https://slimbody.pw/119-gut-health-and-wellness-gi-map-testing-and-also-food-sensitivities-with-julie-davey-rn-msn-acnp-c-anp-c-ibbfa/

120: High Resonance Foods with Cook Whitney Aronoff

Hi friends! I hope you’re having a wonderful week! I’m so excited for today’s podcast episode because I’m chatting with Chef Whitney Aronoff about healthy cooking strategies, high vibration foods, her favorite healthy meals and more.

Here’s more about Whitney and her background:

Whitney Aronoff is a Health Supportive Personal Chef in Laguna Beach, California who attended The Natural Gourmet Institute and went on to work farm-to-table restaurants in New York City and Newport Beach. She is passionate about wellness, the vibration of food, and supporting others in living their best life.

As a personal chef Whitney prepares custom meals and dinner parties for her clients. She shares her seasonal recipes on Starseed Kitchen and in her eCookbook, High Vibration Cooking. In 2020, Chef Whitney launched a line of organic spice blends, graciously sharing the custom seasonings that brought her family around the table for years.

Knowing that a healthy diet is just one layer of being well, in 2021 she launched the podcast High Vibration Living With Chef Whitney Aronoff. She interviews experts on healthy eating, cooking, wellness, beauty, travel and spirituality to help others find the modalities and tips to help them feel their best and live in harmony with the world around them.

As the expert on high vibration foods, Whitney believes eating is a transfer of energy between our energetic being and the food we eat. She is an advocate for setting intentions that put the power of healing in our own hands through what she identifies as the four pillars – food, spiritual, emotional, and ethereal.

After all, only you know what your body needs!

Believing the healthiest meal you can eat is the one you make at home, Chef Whitney aims to invite people into her kitchen, feeling empowered to make healthy choices for themselves and their loved ones, and to experience high vibration living.

Resources from this episode:

The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!

I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I have a post-holidays shipment on the way and CAN’T WAIT.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I finished Level 1 and am working my way through Level 2. I highly recommend it! You can check out my review IHP here!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

xo

The post 120: High Vibration Foods with Chef Whitney Aronoff appeared first on The Fitnessista.

Frequently Asked Questions

How to Take African Mango Extract

It is easy to take mango extract. Take a fresh, ripe mango and place the flesh in a blender. Blend until smooth.

You can also strain the pulp to obtain a finer consistency. Store in a cool dark place.

For future use, the pulp can be frozen. This way you don't have to buy another batch when mango season comes around again.

What can I drink to detoxify my body?

High fiber foods are necessary to cleanse your system. This allows you to move waste products out of your digestive tract and into the colon where they are eliminated as stool. Whole grains and beans, as well as fruits and vegetables, are some of the foods rich in dietary Fiber.

You should avoid alcohol and caffeine as these can stimulate your nervous systems, which can cause increased bowel movements. Supplements containing probiotics could help you replenish the beneficial bacteria in your digestive system. Probiotic supplements contain live cultures of healthy microorganisms (bacteria) that aid digestion by producing short-chain fatty acids such as butyrate.

Butyrate is an essential nutrient for intestinal health. It increases cell turnover and fuels immune cells.

Ginger tea is good for people suffering from diarrhea. Ginger contains compounds called gingerols that inhibit the production of prostaglandins, chemicals produced during inflammation. Prostaglandin inhibitors decrease inflammation. Ginger has been used to treat arthritis and menstrual cramps as well as nausea and indigestion.

Drinking hot water before bedtime is another way to relieve insomnia. Hot water increases blood circulation, cooling the skin and relaxing muscles. This may increase sleep quality.

Not everyone has to cut down on coffee. You can start by cutting down on caffeine and other caffeinated drinks. Then, stop drinking soda, juice and alcohol. You can then eliminate one meal at time until you reduce your total calorie intake by 20%.

What natural product works best for weight loss?

It is best to eat less and exercise regularly in order to lose weight. But, exercising alone will not help you reach your goal. This is because our bodies need food to function properly. If we eat too many calories, it is very likely that our weight will increase. Eating enough food can also lead to weight loss.

Therefore, when choosing which foods are best for weight loss, it's essential to choose those with low calories but high nutritional value. These include fruits, vegetables, whole grains, lean meats, fish, nuts, and seeds.

What herb melts bodyfat?

While dieting isn't an option, it can be done with herbs. Many people have used herbs for this purpose throughout history. Some of them include; Green tea, Ginko Biloba, Ginger root, Ginseng, Hawthorn berry, Licorice root, Milk Thistle seed, Mullein leaf, Rosemary, St John's Wort, Turmeric, Valerian Root, and Yohimbe bark.

Herbal remedies can be either taken orally or topically. They are rich in nutrients that can increase metabolic rate. These nutrients increase the rate at which glycogen stores are broken down and lipids within cells. The end result is that the bloodstream releases free fatty acids, which can then be used to fuel.

Many herbal remedies have also been found to boost the immune system and prevent disease. They are great for people who do not want to take drugs or have surgery.

Many people use herbs to increase their effectiveness. Some people are unaware of the power and effectiveness of these natural substances. Herbs can be purchased at health food stores, pharmacies, and online. Most of the time, one dose will last for weeks.

Green tea is an example of a herb which increases metabolic rate. Green tea contains epigallocatechin gallate (EGCG), which increases the activity of enzymes responsible for breaking down fats in the cells. EGCG has also been shown to improve glucose tolerance. This means it reduces the risk of diabetes.

Ginger root is another example. Ginger root is a stimulant. It boosts metabolism and stimulates the gastrointestinal tract. Ginger also helps to eliminate toxins in the digestive tract.

Other herbs that increase metabolism include ginseng, valerian root, licorice root and mullein leaf.

The best way to get herbs is to make teas. This allows the active ingredients to enter the bloodstream quickly and efficiently. If you are taking herbs internally, make sure that you have medical supervision. If you prefer to take herbs internally, you should apply them directly to the affected areas. If you do not, they can cause irritation or damage to other areas.

Statistics

• Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)

External Links

pubmed.ncbi.nlm.nih.gov

• PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
  
• African mango (IGOB131: A proprietary extract from Irvingia gabonensis's seeds has been shown to reduce body weight and improve metabolic parameters in overweight people - PubMed
  

fda.gov

• Information for Consumers about Dietary Supplements
  
• Dietary Supplements
  

cdc.gov

• Products – Data Briefs- Number 376 – September 2020
  
• Centers for Disease Control and Prevention
  

ods.od.nih.gov

• Ephedra - Office of Dietary Supplements
  
• Health Professional Fact Sheet: Dietary Supplements for Weight Loss
  

How To

African Mango: Nutrients, Benefits, and Downsides

Mangoes is an exotic fruit that originated from tropical climates. They can be found in many countries. Mangoes are nutritious fruits rich in vitamin C, potassium, fiber, calcium, and iron. They also contain antioxidants, such as beta-carotene, lutein, zeaxanthin, lycopene, and alpha-tocopherol.

The mango tree thrives between 15degC - 59degF and 30degC - 86degF. Mangoes will turn yellowish green when fully ripe. The flesh of the mango is soft and juicy when unripe but becomes firmer and drier after ripening.

Mangoes can be used to make jams and pickles, jelly, chutneys, chutneys, pickles and ice cream. Mango pulp is often added to Indian curries, rice dishes, and stir-fried veggies in Thailand. Mangoes may be dried, canned or candied.

Healthy Vegetables & Fruits

Mangoes have long been used as a treatment for diabetes. Mangos are grown worldwide today. There are many mango tree varieties: Alphonso is a variety of Ataulfo, Beni Suef and Bombay.

Mangoes can help with weight loss because they are high in water, but low in calories. Medium-sized mangoes have about 100 calories per serving and only 3g of fat. This makes them among the healthiest fruits.

Mangoes have vitamins B1, 2, B3, B5, BB6, C,E,K, magnesium, copper, manganese and folate.

Mangoes are also loaded with phytochemicals, plant compounds that protect cells from damage by free radicals. Free radicals can be defined as unstable molecules that cause damage to cells. Mangoes are excellent for protecting your brain, eyes, and heart.

Mangoes could be useful for those looking to lose weight, as they are high on water. Water helps keep your body hydrated and keeps you feeling full longer.

https://slimbody.pw/120-high-resonance-foods-with-cook-whitney-aronoff/

Exactly how to make a Mason Container Salad

Sharing some tips on how to make a mason jar salad + some of my favorite combos and recipes!

Hi hi friends! How are you? I hope you’re having a wonderful morning so far! We’re on a Disney cruise right now – I’ll report back with all of the fun and have been sharing some stories on IG! – and having the best time. For today’s post, I wanted to share a meal prep staple that I absolutely love, especially if you have a busy schedule and routine: the mason jar salad!

These are a simple yet convenient way to pack in a nutrient-dense and satisfying meal and they’re great for healthy packed lunches. One of my favorite things about them is that you can prepare them days in advance, so they’re an amazing meal prep option. I’m dedicating this post to share practical tips to help ya prepare mason jar salads that are delicious (and not soggy!).

How To Make A Mason Jar Salad

Why Put Salad In A Mason Jar?

• It’s a single-serve lunch option
• You can customize these salads to suit your preferences
• You can start with the same base and then add flavor variations, so you’re not eating the exact same thing all week
• It’s a convenient way to get in nutrients, veggies, protein, and healthy fats
• You can make them a full-sized lunch or a side salad

How To Layer A Mason Jar Salad

Step 1

Prepare all of your ingredients. I like to have a mix of fresh greens (rotate types to get different nutrients and benefits), roasted veggies, protein (chicken, tuna, tempeh, lentils, leftover steak or salmon, hardboiled eggs, anything you like), a healthy starch (cooked rice, beans, quinoa, sweet potato or any squash, etc), healthy fats (nuts/seeds work well in these) and any extras (like dried fruit, cheese, olives, pickles or pickled veggies, etc.)

Step 2

Start to layer! The key with mason jar salads is to layer each ingredient, starting with the highest water content and most dense options, and then ending with the greens. I would do beans first, pickled veggies, roasted veggies, protein, starches, greens on top. Anything that adds extra flavor or crunch (like nuts/seeds, croutons), I would keep on the side in a little reusable bag or container so they don’t get soggy in the mix.

Step 3

Keep your dressing on the side. You can use a homemade dressing or your favorite store-bought option. I like Primal Kitchen, which we order from Thrive Market.

How To Eat Mason Jar Salad

If you’re at home, I like to add my mason jar salad to a bowl, top with dressing, and then use a pizza cutter to chop it up. From here, I can add any additional seasonings or herbs on top and enjoy!

If you’re eating your salad on-to-go, just make sure you have a wide-mouth mason jar. Add your dressing and toppings to the jar, add the lid, shake it up, and then remove the lid and eat!

What Size Mason Jar For A Salad

I like these ones! These jars are 32 oz for a nice, hefty salad and have a wide mouth. I also love using glass jars instead of plastic for meal prep, so you don’t have to worry about plastic chemicals in contact with your food as it’s sitting. You also want to avoid having lots of extra space in the jar, because extra oxygen can cause food to spoil more quickly.

How Long Does Salad Last In A Mason Jar?

Depending on the ingredients you use, salad in a mason jar can last up to 5 fives. You can make sure the salad stays fresh by ensuring your salad greens are completely dry before you add them to the jar.

Mason Jar Salad Ideas

Mediterranean salad in a jar

Layer the following ingredients : chickpeas, feta, chicken, pepperoncini, feta, kalamata olives, sundried tomatoes, chopped romaine. Top with red wine vinegar, olive oil, salt, pepper, and oregano before shaking and enjoying! Serve with pita bread on the side.

Cobb salad in a jar

Layer the following ingredients: cucumbers, tomatoes, black olives, chopped hard-boiled egg, feta, chopped turkey bacon, chicken, and romaine. Add Ranch dressing before serving.

Buffalo chicken salad

Here is the recipe! Add the chicken and feta first and then top with salad greens and cilantro. Add your dressing before shaking and serving.

Mexican chopped salad

Layer the following ingredients: cooked black beans, cheese, salsa, rice, chicken, bell pepper, cilantro, red onion, and greens. Before serving, add cilantro-lime vinaigrette (store-bought or try this recipe) and chopped tortilla chips.

Tuna salad

We love tuna and chicken salad in our house. Here’s my go-to tuna salad recipe! Add some to the bottom of the jar, top with celery, olives, and salad greens. Add dressing and chopped avocado before serving. I’d have this with a piece of fresh sourdough.

Beet, goat cheese, and basil

Layer the following ingredients: cooked beets, crumbled goat cheese, protein of choice, fresh basil, and salad greens. Top with your favorite balsamic vinaigrette before enjoying.

Curry chickpea salad

This is my go-to recipe! I would add this to the bottom of a jar and salad greens on top. I’d serve it with Primal Kitchen dressing and Simple Mills crackers.

So tell me, friends: how often do you meal prep? Do you like mason jar salads? If you’re a fan, please share your favorite combo!

xo

Gina

The post How to make a Mason Jar Salad appeared first on The Fitnessista.

Frequently Asked Questions

What drink can be used to overnight lose belly fat?

Drinking lots water is the best way fast to lose weight. Drinking enough water can help you lose calories and make you feel fuller longer. You will also be less likely to snack and eat high-calorie foods. Water helps to flush out toxins from the body and keep your skin healthy.

The easiest thing for most people to do when they're dieting is to skip meals. Skipping meals causes your metabolism to slow, and you'll eat more later because you won't feel as hungry. Try eating small, frequent meals instead.

Drinking more water can help you resist the urge to eat snacks. Drinking less water can cause your body to burn calories at a slower rate and make you crave sugary drinks. Drink water with a squeezed lemon to increase its detoxifying capabilities.

Water intake can help you lose weight by making you feel fuller and quicker. Research has shown that people who consume eight glasses of fluid per day are more likely than those who only consume four. The reason is: Water helps fill you up without adding extra calories.

After you wake up, wait around 30 minutes before eating anything. Hormones like insulin begin to regulate blood sugar levels within 10-15 minutes of waking up. These hormone surges often send us into hunger mode. By waiting until after this happens, we avoid getting a rush of blood sugar and then crashing afterward.

Have a mid-morning snack after breakfast. A snack between lunch or dinner can prevent you from overeating later on in the day. Enjoy a piece or two of fruit with peanut butter, or whole grains toast with peanut sauce.

Do not eat close to bedtime. Studies have shown that the body processes nutrients more efficiently when it is asleep, so it is easier to stay slim if you go to bed early.

Don't go hungry before bed! A light meal should be eaten at least an hour before you go to bed. You may be surprised how much food you will need to fall asleep.

Consider adding green tea to your daily diet. Catechins are plant compounds that lower inflammation and increase metabolism. Green tea has catechins. A study published in the Journal of Nutrition showed that participants who drank three cups of green tea daily lost more weight than those who didn't. Another study showed that green tea consumption increased metabolic rates by 3 percentage points over 12 weeks.

What happens when you drink a green slushie every day.

Green smoothies aren't just for breakfast! Green Smoothies can be healthy and delicious beverages made from fresh fruit, vegetables, and a delicious, satisfying beverage. They're full of vitamins, minerals and nutrients, as well fiber, protein and antioxidants. And they taste great too!

Green smoothies are low-calorie and high in nutrients. This amazing drink could help you shed those extra pounds.

Green smoothies make it easy to prepare. You simply combine fresh fruits with some ice cubes. There are many combinations that can be made, but we have listed the top ten.

1. Banana + Blueberries Banana Berry Blast
2. Spinach + Pineapple Healthy Superfood
3. Strawberry + Yogurt Strawberry Delight
4. Smoothie Apple + Orange Fruity Green
5. Lemonade + Peach Melon Madness
6. Pear + Kale Packed with Fiber
7. Grapefruit and Kiwi: The Ultimate Detox
8. Mango + Avocado Tropical Paradise
9. Watermelon + Lime Delicious Hydration
10. Coconut + Cucumber Refresher

Is there any side effects to African Mango Extract?

African mango extract does not cause any side effects. This product may cause diarrhea or stomach upset in some individuals. If you experience this, stop using the product immediately.

What foods are good for burning belly fat?

Because they are low-calorie and high in fiber, fruits and vegetables are great for weight loss. They are high in vitamins C, E and K that increase metabolism and boost energy levels.

It is best to eat lean proteins like fish, poultry breast, eggs and beans. These are rich in protein and essential amino acids, which provide the building blocks for muscle growth.

Finally, whole grains, including brown rice, oats, pasta, bread, and cereals, make great choices when you're looking to lose weight fast.

They are extremely filling and can give you energy all day.

Statistics

• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)

External Links

fda.gov

• Information for consumers regarding Dietary supplements
  
• FDA Dietary Supplements
  

ncbi.nlm.nih.gov

• IGOB131, a novel West African seed extract, reduces bodyweight and improves metabolic parameters in overweight patients in a double-blind placebo controlled study - PMC
  
• A case of renal dysfunction that has been linked to African mango eating - PMC
  

cdc.gov

• Products - Data Briefs, Number 376 - September 2020
  
• Centers for Disease Control and Prevention
  

ods.od.nih.gov

• Ephedra: Office of Dietary supplements
  
• Health Professional Fact Sheet: Dietary supplements for weight loss - Health Professional Fact Sheet
  

How To

How to lose weight naturally

Dieting is the best natural way to lose fat. It is difficult to die if you think that there is no other choice than dieting. You don't have to go on a diet, but there are other ways to lose weight. One of these methods is exercise. This method is easy to follow because it only requires us to actively move our bodies. Our metabolism increases and burns off calories faster than usual when we work out. In addition, some foods help us burn fat effectively and quickly. Green tea, cucumbers, apples, honey and broccoli are all good options.

You can lose weight naturally by using natural remedies. Before you read on, ensure you are clear about what works best for you. Read these carefully if any of the suggested methods appeal to you.

1. Drink Green Tea Daily - It reduces belly fat and protects against cancer and heart disease. Green tea's antioxidants help increase metabolism and energy levels. Studies show that 2 cups of green Tea per day can help you lose up to 10 Pounds.
2. Eat Cucumbers - They contain water and fiber, making them filling yet light simultaneously. Eating cucumber regularly helps lower cholesterol levels and prevents obesity. In a study published in Nutrition Journal, it was found that those who consumed 1/4 cup of raw cucumber daily lost twice the weight than those who did not eat cucumbers.
3. Broccoli is a good choice for your diet. It contains sulforaphane which can fight inflammation and protect you against cancer. Broccoli is also rich in potassium, folate, vitamin K and other nutrients, making it an excellent source of nutrients. The average American eats just two servings per week of broccoli, so it is worth adding to your diet.
4. Honey is a good addition to your food. According to a study published in the journal Diabetes Care, people who added honey to their meals had healthier blood sugar levels than those who did not. Another study revealed that eating small amounts of honey with meals can reduce appetite and help to lower total calories.
5. Mix Citrus Fruits with Your Diet Antioxidants are used to fight cell damage due to harmful substances called "free radicals". Free radicals are responsible for skin aging, hair fall, arthritis, Alzheimer’s disease, dementia, heart disease, cardiovascular diseases, diabetes, and other forms of cancer. Free radicals cause cells to age prematurely. Research shows that citrus fruits such as grapefruit and oranges can slow down the rate at which our bodies age.

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