Simply Clean Living

02/22/2024

Enjoy the Holidays Without Adding Inches to Your Waist!😵‍💫

Holiday weight gain doesn’t have to be the norm. Here’s how to avoid overeating during the holiday season.

Holiday weight gain is commonplace for many. When faced with a season of once-a-year holiday foods, it’s easy to overindulge and accept putting on a few extra pounds as a normal part of this time of year.

Do you go into the holidays with the expectation that you’ll gain weight?

This expectation will likely affect your behavior and thus your chance of neglecting your weight-management goals. If you’re convinced that holiday weight gain is inevitable, you’re probably not going to do much to prevent it.🤦‍♀️

Why It’s So Easy to Gain Weight Over the Holidays?

You can probably name some triggers that cause you to overeat in your day-to-day life. Maybe you eat too much when you’re stressed or use weekends as an excuse to eat cheat meals. If you only have one or two food triggers, you can probably manage pretty well most of the year. But when the holidays arrive, it’s not just one or two triggers anymore.

Here are some common holiday overeating triggers. You’ll notice how every one of them seems to be coming at you from all sides during this time (and it goes on for weeks!). It’s amazing we don’t gain even more weight than we often do during the holidays!🩳

8 Reasons Why We Overeat During the Holidays:

1. Longer meals. Holiday meals tend to be more leisurely. The longer you sit at the table, however, the more likely you are to overeat. You’re bound to grab that extra spoonful of potatoes and second slice of pie. To signal to yourself that your meal is over, try taking your plate into the kitchen or popping a breath mint in your mouth.

2. Drinking alcohol. A drink or two can loosen your inhibitions – often bringing on the “What the heck, it’s the holidays!” attitude. Your best defense here is setting a limit of how many drinks you will have. Stick to it while also alternating alcoholic drinks with calorie-free beverages.😎

3. Exposure to a wide variety of foods. Having plenty of foods to taste and sample can lead to overeating. This is because it takes longer for your taste buds to get bored. To handle this, you can either try to limit your choices or keep portions smaller if you’re going for variety.

4. Getting out of your usual routine. One reason people overeat on the weekends is because they’re out of their usual routine. The holiday season can seem like a weekend that lasts for a month, but it’s unlikely that you’ll overindulge in every one of your meals during this time. Try to stick to your usual eating routine and make a commitment to stay on track with exercise, too. 🏃‍♀️🔥

5. Stress. Holiday time is fun, but it can also be stressful. If stress is one of your overeating triggers, you’ll want to find other ways to calm down. Try to carve some downtime for yourself so you’re not overcommitted, and be sure to set time aside for the best stress buster of all: exercise. Rather than turning to food when you’re stressed, have a cup of tea, call a friend, take a walk or meditate for a few minutes instead.🤸‍♀️🤪

6. Family-style meals. When serving dishes are placed on the table – as they often are at holiday meals – overeating is encouraged. Second helpings (and thirds…) can easily occur. After getting your first helping, try passing bowls and platters of tempting foods to the opposite end of the table to get them out of your line of sight.🤦‍♂️

7. Serving yourself from large containers. Research in behavioral psychology tells us that we serve ourselves more food from large containers than we do from smaller ones. Holiday platters are often gigantic, and food is piled up so high that even if you take an enormous serving, it hardly makes a dent. Keep an image in your head of the portion sizes you know you should eat and do your best to stick to it.👍💥

8. Increased exposure to food. Ever notice how during the holidays there’s food everywhere you go? From goodies in your kitchen to gift baskets arriving unexpectedly at your door, you’re exposed to more temptation at this time of the year than any other. While it’s hard to limit your exposure to all these treats, you can change the way you respond when you see them. Rather than letting your impulses get the best of you, stop and ask yourself, “Did I plan to eat this?” If you didn’t plan for it, didn’t want it until you saw it or wouldn’t go out of your way to get it, you should probably limit your consumption of it.👀

02/22/2024

How to Avoid Restaurant Diet Traps

Since you likely don’t want to give up eating out entirely, learning your way around a menu and how to “dine responsibly” are skills worth mastering. If you only ate out a few times a year, I’d just tell you to enjoy anything on the menu. We eat about a third of our meals away from home, however, so it’s worth paying attention to some of these common restaurant diet traps and tips.🍨

Don’t get derailed from your usual meal plan. Keep a general meal plan in mind and stick to it. If you normally eat some combination of protein, veggies and salad for lunch, then look for something similar on the menu and don’t let your eyes wander toward a sandwich or pasta dish. 🍟😿

Watch out for foods that sound healthier than they are. Sandwiches can be healthy if they’re made with lean meats, veggies and whole-grain breads. Unfortunately, sandwich calories add up fast with ingredients like cheese and mayonnaise, or if the sandwich is a foot long. Watch those healthy-sounding salads, too. A Chinese chicken salad can rack up more than 1,000 calories, thanks to the crunchy fried noodles and heavy dressing.🤦‍♀️

Beware of the daily specials. Your server might come by with a mouthwatering description of the daily special – so watch out. Many specials can’t be modified, so you may not be able to skip the sauce, gravy, or have the fish grilled rather than fried. If the special fits the bill, great – but decide on something from the regular menu ahead of time so you have a backup.👍


Don’t fall in the supersize trap. Stand firm if you’re offered more food than you want, even if it sounds like a good value. When your server says, “For just a dollar more, you can have a side of fries with that,” think to yourself, “For just a dollar more, I’ll be getting 600 more calories and an extra 40 grams of fat.”😾

Read calorie counts on menus carefully. Research has shown that the calories on menus are around 20% higher than what’s specified. Also, restaurants sometimes list the calorie counts of items separately, rather than the counts of entire meals as they’re served. So, while you’re noting the calories for the entree, don’t forget to add in the calories for the sides.🤪

Restaurant portions can be huge.🍞🍔 Split an entree with your dining partner and order an extra side of veggies, or have your leftovers packed up as soon as you’ve eaten your portion. When it comes to supersizing, restaurants may be able to afford to pile it on – but you can’t.

Don’t feel like you can never eat out. A busy lifestyle plus the sheer enjoyment of eating new food in a new environment makes going out for meals occasionally a healthy choice for emotional and mental health. Stack that with following the tips above, and you’re good to go! 😘👨‍👩‍👦💏

02/22/2024

🧐When January 1 comes around, it’s time to dust off that list of diet resolutions you made last year (and perhaps the year before that?) and vow to tackle them again. A new year means a fresh start, so we promise ourselves we’re going to eat right and get into shape.

But we often don’t, because a lot of times our diet and lifestyle “to-do” list is a mile long and making many changes all at once is just too hard. We’re also creatures of habit, and it takes time for new habits to take hold. With all that in mind, we created an easier approach consisting of small but impactful steps that makes sticking to your New Year’s diet resolutions possible and sustainable!☺️

Make a Few Small Changes Every Month. Don’t try to make all your changes at once. Just make three small changes in January – another three in February, three more in March, and so on until the end of the year. If you work on establishing just three new habits for a month, you won’t be overwhelmed with trying to focus on too many things at once. By the end of the month, the three new habits will be part of your routine, and you’ll be ready to take on three more changes in the following month.🔥🔥

Keep Your Diet Resolutions Going All Year Long. Suppose that those three changes you make in January cut out a total of 100 calories a day from your diet. That might not sound like a lot, but let’s say the same thing happens in February and March and April and May. Five months into the New Year, you’ve made a total of 15 small, sustainable changes to your eating habits, and you’re now saving 500 calories a day – enough to lose up to a pound a week. Think about what you’d like to work on first. Maybe you’d like to cut your fat or sugar intake. Maybe your portions are just too large, or your problem is that you don’t eat enough fruits or vegetables. Maybe you’re an emotional eater and you want to work on that. Then determine the three things you plan to do in January and get to work.💪🔥


Three Small Diet Changes a Month. Here’s an example of the small adjustments you can make to your diet in a given month. Let’s say you want to cut back on your sugar intake. Your diet resolutions for January might be:

I will have fruit for dessert instead of cookies
I will cut my soda intake in half
I will switch from presweetened yogurt to plain yogurt.🥰

This year we encourage you to take a different approach to your diet resolutions. Make a few changes, give them a month to settle in, and then build on those changes month after month. True, this stepwise approach isn’t the complete diet overhaul that you may attempt every January (and abandon by February) – but it’s like the old saying goes, “Slow and steady wins the race.”🙌

02/19/2024

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02/18/2024

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02/16/2024

🌟 Boosting My Wellness Journey with Supplements! 🌿💪

Hey friends! 👋✨ Let's talk about the power of supplements in supporting our overall health and well-being! 🌈💊

In today's fast-paced world, it's not always easy to get all the essential nutrients our bodies need from our daily diet alone. That's where supplements come in! 🍏💊 Whether you're working towards fitness goals, dealing with a hectic schedule, or just aiming to fill nutritional gaps, supplements can be a game-changer! 🚀

Here's why my body loves supplements:

1️⃣ Nutrient Boost: Supplements provide an extra dose of vitamins, minerals, and other essential nutrients that might be lacking in our diets. It's like a nutritional insurance policy to ensure I'm getting what my body needs to thrive! 🌟

2️⃣ Convenience: With a busy lifestyle, it's not always easy to prepare perfectly balanced meals every day. Supplements offer a convenient way to bridge the gap and support my body's needs on the go! 🏃‍♀️💼

3️⃣ Fitness Support: Whether it's protein for muscle recovery, omega-3s for joint health, or electrolytes for hydration, supplements can enhance my fitness journey and help me reach my goals faster! 🏋️‍♂️💦

4️⃣ Energy and Immune Boost: A well-rounded supplement routine can contribute to increased energy levels and a strengthened immune system. Who doesn't want that extra defense against the daily hustle and bustle? 🌟🛡️

Remember, it's crucial to choose supplements wisely and consult with healthcare professionals if needed. It's all about finding the right balance to support YOUR unique wellness journey! 🌿💖

What are your favorite supplements, and how have they made a difference in your life? Share your tips and experiences below! Let's inspire each other on this journey to a healthier, happier life! ✨ 🌿💊

02/14/2024

Dear Health Enthusiast (Guys & Gals!)

Welcome to Burn Fat 25/8...Shrink and Grow Healthy!

We are going on a journey where you'll learn how to be healthy now and forever! One of the things you MUST learn in order to be healthy is how to eat properly. (i.e. putting proper nutrition into your body.) When you eat healthy and practice proper nutrition, you automatically get rid of excess body fat!🥰

The basic concept of our goal is to keep our sugar level within a normal level (25/8) so that our body burns fat for energy (25/8). The great thing about burning fat for energy is that you get rid of excess body fat and (b) fat is a high-octane fuel while carbohydrates are a low-octane fuel. One calorie of fat will give you significantly more energy compared to one calorie of carbohydrate! So, not only will you get rid of your excess body fat, but you will feel better at the same time. Stay with us and you will be eating from day one as if you were at your goal weight and when you get there, you'll want to continue to eat the same way!👊

So... you may ask, "What happens if your sugar level is elevated?" Well, then your body has to burn the sugar for energy and does not burn any fat.😞 The difficulty in trying to get and keep your sugar level within a normal range

The difficulty in trying to get and keep your sugar level within a normal range ( so that your body can burn fat) is that all the carbohydrates that we eat turn into sugar (fruits, vegetables, pasta, rice, potatoes, bread and cereals) However, different carbohydrates raise your sugar levels different amounts. All the starches (pasta, rice potatoes, bread and cereals) raise your sugar levels considerably, while fruits and vegetables raise your sugar levels much less!🙌
There are some starchy fruits and vegetables that also elevate your sugar level (bananas, carrots, beets, mangoes, dates, figs, raisins, corn, sweet relish and poi.)

Knowing this, "Why don't you stop for a minute and learn to FREE Yourself from Stubborn Health Problems – WITHOUT Drug Side Effects?🤔 Wouldn't you like to know what you can eat from what not to❓

So here's another question... "Why do some carbohydrates raise your sugar levels more than others?" The answer is simply this, The only sugar that the body uses for energy is glucose. So the quicker or more rapid the body can convert the carbohydrates that we eat into glucose, the faster it gets into our circulation, the higher our sugar level elevates and also the more insulin will be secreted by our body. The higher the insulin level, the more inflammation will be created!🤒

You do not want a high insulin level. Insulin is a storage harmone. Insulin causes your body to store fat, your metabolism to slow down, depress your immune system, make you hungrier, increase your risk of heart attack and stroke by 200 - 400 % percent, create vasoconstriction of your blood vessels, and a significant amount of inflammation!😩

A high insulin level on a consistent basis will cause many severe and chronic diseases (DIABETES, MELLITUS, ALZHEIMERS, HEART DISEASE and AUTO IMMUNE DISEASES!)😰😰😰

Follow us and come back often for more. Simply Clean Living Gives You Inspiration and Motivation to Beat Your Health Problems and Claim The Healthier, Happier Life You Deserve!👩‍❤️‍💋‍👨👨‍👩‍👧‍👧☘️

Source: Shrink & Grow Healthy, Dr Leon Shore, MD, Physician, Surgeon, Author Florida

02/14/2024

Be Sure To Get Plenty Of Vitamin Zzzzz!😘😘

02/13/2024

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Take care, Facebook fam, and remember to prioritize your wellness! 💚

02/13/2024