“How do you work a full time job, be a mom and run a successful business?”
Well I am here to show you a few quick tips on what tools I use to stay organized and stay on top of everything without letting anything fall through the cracks. Well, not everything. I have been known to forget to invite people to my daughters birthday parties or forget to pay a bill or two, hey nobody’s perfect!
Here are 3 Tools I use everyday to keep me on top of my game. Please comment below if this video was helpful or if you would like to see more videos like these.
We’ve all been taught that in order to lose weight, we have to reduce our calories, and many people try to accomplish this by skipping meals. It seems like a good idea up front…it’s easy to do, just rush out of the house and skip breakfast or work straight through lunch. However, while you might see a few pounds fall off right at the start, by skipping meals you are setting yourself up for a tremendous problem in your near future. So, to answer the question….skipping meals is definitely NOT a good idea.
What’s the Matter With Skipping Meals?
By skipping meals you may see some immediate improvement, but what you don’t see is the damage being done to your metabolism. Restricting your calories can plummet your calorie-burning capacity by up to 50%! When you do this, your body will burn approximately 500 less calories a day.
You see, your thyroid thinks your body is starving when you diet, and as a result your metabolism will slow down in order to conserve the little food you’re eating. Once your body has turned down the thermostat, it can take years to turn it back up. For this reason, people who suffer from a thyroid imbalance need to pay particular attention to the timing and quality of their meals!
Dieting this way will destroy your metabolism.
There are three basic diet rules to follow to make sure you keep your metabolism fired up. (1) never skip a meal, (2) eat protein and complex carbs with each meal, and (3) eat at least 5-6 small meals a day (breakfast, lunch, dinner and two-three snacks).
No doubt you’ve heard this before…breakfast is the most important meal of the day! Why? Because you’ve literally been fasting from the night before your last meal (thus the name break-fast). So, if you don’t eat breakfast and you get up and-go in the morning without eating, your body will slow its metabolism to conserve energy because it doesn’t have an immediate source of energy (food).
So, eat breakfast!
This leads to rule number two. Eat protein with each meal. If you get up and eat a Danish with a cup of coffee, you’re just feeding your body sugar and stimulating your nervous system. This may give you the morning jolt you’re looking for, but ultimately your blood sugar will drop causing mood swings, cravings, and hunger.
This type of meal is a quick fix and will not sustain your energy. However, if you feed your body some protein such as eggs, meat, or fish along with some fibrous veggies or whole grains, it will keep you full and give you energy throughout the morning. Also, this type of food heats up the body because it takes a lot of energy to break it down. This is your metabolism at work – you’re burning calories. So the idea is to use the right kind of fuel to keep your metabolic rate up.
Lastly, don’t skip meals. Skipping meals like lunch or dinner is the same as skipping breakfast. If your body doesn’t know when the next meal will arrive, it will protect itself by conserving and slowing the metabolic rate. And guess what controls your metabolic rate…your thyroid. People with thyroid issues are especially at risk of slowed metabolisms and must pay particular attention to when and what they are eating.
It’s important to snack between meals. Choose snacks like almonds, hardboiled eggs, veggies and humus, combined with a piece of fruit or whole grain crackers. Also, you should make sure you eat every 2 1/2 -3 hours. Don’t eat lunch at 11 a.m. and then wait until 7 p.m. to eat dinner. Having a regular food schedule is important because if your body doesn’t know when the next meal is coming, it will slow down. (It doesn’t have to be the exact same time every day, just start the clock when you get up, eating within the first hour of waking.)
These rules sound simple, but you’d be surprised how many people break them. It is very important to follow the diet rules of eating breakfast, eating protein and complex carbs with every meal, and not skipping meals!
As some of you may know I recently left my Nurse Management career of 15 years to pursue my Beachbody Coaching Career Full-time. This has been my WHY for the last 4 years. I went to bed thinking about it and I got up thinking about it. For me retiring from nursing was not about the money but was about the time and the freedom I was NOT spending with my family. In order to gain back time and freedom I needed the money, make sense? Money is not the reason but merely a means to an end and Beachbody has allowed me to do that. So here I am home full-time doing my part time career that I most definitely LOVE!
So, why did you branch off into this “thing” that is not your name? Well I recently had the pleasure in talking to a Founding Coach who has been a mentor of mine for years and he said that in order for him to continue to love what he is doing he had to Re-Invent himself. I knew just then what I needed to do. I have a new chapter of my life in front of me so what better than start that Chapter with a New Focus. Actually this is not a new focus, this is simply who I am.
When I polled those that have worked with me over the last 4 years there are certain themes that came up often. Things like “how do you balance it all?” “how have you stayed so consistent with your workouts while being so busy?” “how are you able to prioritize your job, your business and your family without compromising them?”
So, what better than to sum that up with Fitbalanz! This is Me and This is what I stand for. This is how I want to be of service to you. If you find yourself just not quite able to pull it all together or even pull some of it together, then we need to talk. I am looking forward to focusing on 5 major categories in my life that I have worked so hard to maintain in hopes to help you do the same.
How to FIT in Fitness
How to FIT in Business
How to FIT in Family
How to FIT in Nutrition
and best of all How to FIT in FUN!
Feel free to Join my Free Fitbalanz Private Group on FACEBOOK
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So you’ve made the decision to go dairy free for health, diet, and/or allergy reasons. Maybe you’re trying to avoid lactose. Maybe you just don’t like the way the dairy industry tends to treat cows. But here’s the rub: You love milk! So what are you going to do? Fear not, it’s easy to avoid lactose and still get your fill of milk-like liquids. Soy, rice, coconut, almond, and even hemp “milks” have all found their way into the diets, hearts, and grocers’ shelves of health-conscious people everywhere. Some, like coconut and rice milk, have been around for hundreds of years as dietary staples in many cultures around the world.
We’re going to take a look at the five most widely available—and very diverse—milk substitutes, but before we start, let’s quickly look at what you’re leaving behind when you give up dairy. A 1-cup serving of regular skim milk has 90 calories, 125 milligrams of sodium, 8 grams of protein, 30 percent of your recommended daily allowance (RDA) of calcium, 25 percent of your RDA of vitamin D, phosphorus, and riboflavin, and 16 percent of your RDA for vitamin B12. That same cup of skim milk also contains 12 grams of carbohydrates, 11 of which are sugar.
Now let’s compare the rest. Keep in mind that these are all vegetarian/vegan-friendly, gluten-free alternatives.
Soy Milk. Soy milk is probably the best-known milk alternative in the Western world. It’s easy to find it in a variety of flavors and options at just about any market. So how does soy milk stack up nutritionally compared to skim milk? A typical 1-cup serving has about 100 calories—slightly more than skim milk—with 7 grams of protein, 29 milligrams of sodium, 25 percent of your RDA of thiamin, 9 percent of your RDA of riboflavin, 8 percent of your RDA of iron, 15 percent of your RDA of copper, 20 percent of your RDA of manganese, and just about 35 percent of your RDA of calcium.Despite soy milk’s popularity, there is some controversy surrounding it. The trend toward foods that are or contain GMOs (genetically modified organisms) is currently a cause for great concern, and more than 90 percent of all soybeans sold in the U.S. are GMOs, making it pretty difficult to find truly natural, organic soybeans or soybean milk products.
Also, unfermented soy products like soy milk naturally contain what are known as phytoestrogens—chemicals that when introduced to the human body tend to act like estrogen. There are many studies on this subject, but unfortunately most of them tend to contradict each other: Do phytoestrogens cause or prevent cancer? Are there negative side effects to ingesting too much of the stuff if you’re male? Should infants be given soy products at all? The best way to deal with the soy debate and its consequences, aside from doing a bunch of research yourself, is simply to remember the age-old adage, “All things in moderation.” If you aren’t going to be consuming gallons of soy milk per day, you should be just fine.
Bottom Line: You might want to explore other choices before settling for this somewhat controversial and overprocessed milk alternative.
Rice milk. If you’ve ever had the popular Mexican drink horchata, you’ve had rice milk. The popular commercial brands are enriched with calcium and other nutrients found in dairy milk, but they also (like commercial soy milk) have a variety of additives, sweeteners, and flavorings, many of which can’t be considered either organic or natural.So how does rice milk add up nutritionally? A 1-cup serving has approximately 80 to 90 calories, but they come mostly from sugar, which you probably already get plenty of, and which you’re probably trying to avoid if you’re trying to consume a healthy diet. If you’re a rice milk or horchatafan, great—you can mix it with all kinds of things to make it a fun, refreshing treat. But realistically speaking, rice milk doesn’t have much else going for it.
Bottom Line: Although it’s relatively popular, I wouldn’t settle on rice milk as a truly complete and healthy alternative to regular milk, unless I was mixing it with Shakeology®. Store-bought brands will be more nutritious, but will contain a lot of sugar.
Coconut milk. Thai food, anyone? How about a piña colada? If you’re a fan of either, chances are, you’ve had plenty of coconut milk in your lifetime. Now, don’t mistake coconut milk for the watery liquid found in the center of the coconut, which is known as coconut water (the stuff you hear sloshing around inside when you shake one). Rather, we’re talking about the rich, creamy stuff that’s extracted from the white coconut flesh nutmeat itself. Want to do it yourself at home? You’re looking at some pretty intensive labor.Until recently, a cup of coconut milk contained at least 500 calories, most of which was saturated fat, but now low-calorie coconut milk has begun finding its way onto grocers’ shelves. A typical 1-cup serving has about 150 calories, most of which is still saturated fat. It has 3 grams of protein, 45 milligrams of sodium, 50 percent of the RDA of vitamin B12, 30 percent of the RDA of vitamin D, and 10 percent of the RDA of calcium and magnesium. If you’re a vegan looking to get more vitamin D in your diet, this stuff might help, but keep in mind that you won’t be getting any protein from it and you’ll be getting a lot of fat.
Bottom Line: Regular coconut milk has traditionally been intended to be used in small amounts, mainly for cooking, not as a milk substitute for drinking a glass at a time. Although it’s delicious and has lots of healthful benefits, it’s way too rich to have as a drink by itself. And while light coconut milks may not pack the same caloric punch, they’re still essentially just fat.
Almond milk. This is one I can live with. Nutritionally, a 1-cup serving will have anywhere from 50 to 80 calories, depending on how much water has been added. Although it has minimal protein, it does have 25 percent of the RDA of vitamin D, 50 percent of the RDA of vitamin E, and 150 milligrams of potassium, along with some manganese, selenium, and many other trace elements.There are a wide variety of fortified store-bought brands that all taste pretty darn good—sweetened, unflavored, or otherwise. Along with the more mainstream commercial brands, it’s also easy to find almond milk products that are raw and organic.
Almond milk is a personal favorite and quite versatile too, although keep in mind it’s still low in protein. On a side note, it’s fun to make from scratch. A 1-pound bag of raw almonds can get a little pricey at around $12.00, but the investment is worth it. Make your own—it’s delicious!
Hemp milk. Places like Trader Joe’s® or Whole Foods Market® are your best bet for hemp milk. There are a couple of different brands, again, all fortified and sweetened to taste more like regular milk. And no, it doesn’t get you high. Interestingly though, the U.S. is pretty much the only country in the world that doesn’t allow hempseed cultivation, even though there’s no drug content in it. All hempseed in the U.S. is from Canada; it’s guaranteed to be organic and pesticide-free.Hemp milk could be a real find. Hempseeds are pretty much considered a superfood, meaning that even in very small amounts, like an ounce or two, they pack a wallop nutritionally. A 1-cup serving of hemp milk has approximately 110 calories and has 24 percent of the RDA of iron, 72 percent of the RDA of magnesium and phosphorus, 35 percent of the RDA of zinc, plus 11 grams of omega-6 fatty acids, 4.5 grams of omega-3 fatty acids, and 16 grams of protein. Wow.
Bottom Line: A milk alternative that’s naturally packed with nutrients. Definitely worth checking out.
If or when you decide to go with one or more of these alternatives to milk, also know that you can use them in most recipes just like regular milk. There are literally hundreds of recipes available free online, and dozens of well-informed cookbooks on the market. So experiment a little, and find out which milk substitute works best for you.