by Jenny Hogue | Aug 4, 2023 | Food, Health Tips, Nutrition
Discover the vital role of macronutrients in maintaining a healthy lifestyle. This blog post explores the significance of carbohydrates, proteins, and healthy fats, providing insights into their benefits for overall well-being.
What Are Macronutrients?
Macronutrients, including carbohydrates, proteins, and fats, are essential nutrients required in significant amounts to fuel our bodies and support growth and metabolism. By understanding the fundamentals of macronutrients, you can make informed dietary choices to optimize your health.
Carbohydrates: Fuel Your Energy-Carbohydrates serve as the primary source of energy for your body. From sugars to fiber, they come in various forms. Nourish your body with complex carbohydrates found in whole grains, fruits, vegetables, and legumes for sustained energy levels and reduced energy crashes.
Proteins: Building Blocks for Health-Proteins are fundamental for tissue repair, muscle development, and immune function. By incorporating protein-rich foods like meats, poultry, fish, eggs, nuts, seeds, and legumes, you promote muscle growth and strengthen your immune system.
Fats: Aiding Health and Vitality-Healthy fats play a crucial role in protecting organs, regulating body temperature, and facilitating the absorption of fat-soluble vitamins. Avocados, nuts, seeds, olive oil, and fatty fish are excellent sources of these beneficial fats.
The Benefits of Macronutrients
Sustainable Energy and Enhanced Focus-Balanced macronutrient intake sustains your energy levels throughout the day, reducing the likelihood of energy crashes. Complex carbohydrates support brain function, providing mental clarity and focus.
Muscle Development and Repair – Adequate protein intake aids muscle repair and growth, making it essential for athletes and fitness enthusiasts seeking to maintain muscle mass.
Hormonal Balance – Healthy fats contribute to the production and regulation of hormones, influencing metabolism, mood, and reproduction.
Weight Management Support – Protein-rich diets promote feelings of fullness and reduce appetite, potentially aiding in weight management and calorie control. If you are looking for a plant based protein powder, go here to see what I use.
Improved Nutrient Absorption – Healthy fats enable the absorption of fat-soluble vitamins, enhancing the body’s ability to benefit from essential nutrients.
Strengthened Immune System – Proteins help produce antibodies, bolstering the immune system’s ability to defend against infections and foreign invaders.
Heart Health Protection – A balanced intake of macronutrients, especially healthy fats, can positively impact heart health by reducing cholesterol levels and the risk of cardiovascular diseases.
Understanding the significance of macronutrients empowers you to make informed dietary choices for optimal health. Embrace the power of carbohydrates, proteins, and healthy fats to sustain your energy levels, support muscle growth, regulate hormones, and enhance your immune system.
Remember, a balanced diet, with moderation and variety, is the key to a healthier and happier life. Consult with a registered dietitian or nutritionist to create a personalized meal plan that aligns with your specific health goals. Nourish your body with the right macronutrients, and enjoy the benefits of a well-balanced diet!
[Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered medical advice. Before using any nootropic mushrooms or supplements, consult with a qualified healthcare professional, especially if you have underlying health conditions or are taking other medications.]
***There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
by Jenny Hogue | Jul 20, 2023 | Food, Health, Health Tips, Hydration
Sometimes, I subconsciously wander to the pantry or refrigerator looking for something to eatโฆeven though I am not hungry.
I’ve been working on the thought processes behind this for quite some time, but occasionally it tries to rear its ugly head again.
Simply put, there is a neurotransmitter, called Dopamine, in the brain that is strongly tied with feelings of reward. Our levels can drop when our brains are not stimulated. This then triggers us to take action to raise those levels up which means we head straight for the food.
(tip! head straight for a walk or a few jumping jacks first to release those endorphins)
If you find yourself feeling stuck in habits like this, here are a few tips that I find helpful:
๐๐ก๐๐ฃ ๐ฎ๐ค๐ช๐ง ๐ข๐๐๐ก๐จ ๐๐๐๐๐ ๐ค๐ ๐ฉ๐๐ข๐ ๐๐ฃ๐ ๐ฉ๐ง๐๐๐ ๐ฌ๐๐๐ฉ ๐๐ค๐๐จ ๐๐ฃ ๐ฎ๐ค๐ช๐ง ๐ข๐ค๐ช๐ฉ๐.(Don’t lie to yourself about that!)That way, you know EXACTLY what you are eating that day without having to think about it.
๐๐๐ฉ ๐๐ซ๐๐ง๐ฎ 3 ๐๐ค๐ช๐ง๐จ ๐ค๐ง ๐ฉ๐ง๐ฎ ๐๐ฃ๐ฉ๐๐ง๐ข๐๐ฉ๐ฉ๐๐ฃ๐ฉ ๐๐๐จ๐ฉ๐๐ฃ๐ ๐ฌ๐๐๐ง๐ ๐ฎ๐ค๐ช ๐๐๐ซ๐ ๐ฎ๐ค๐ช๐ง๐จ๐๐ก๐ ๐ ๐ฌ๐๐ฃ๐๐ค๐ฌ ๐ค๐ ๐ฉ๐๐ข๐ ๐ฉ๐ค ๐๐๐ฉ ๐๐๐ฉ๐ฌ๐๐๐ฃ. Setting parameters for your meals throughout the day (as long as you feel satisfied!) can help prevent subconsciously wandering to the fridge or pantry.
๐๐ฃ๐๐๐ง๐จ๐ฉ๐๐ฃ๐ ๐ฎ๐ค๐ช๐ง ๐๐ช๐ฃ๐๐๐ง ๐๐ช๐๐จ.Is it true hunger? Or a cue to feel an emotional need? What’s going on around on or inside you? Feeling over tired, stressed, sad, lonely, nervous?
When you think you want to eat, try drinking a glass of water first. (Add flavor to it if drinking water is a challenge).
Get one of my favs HERE
This cue will allow you to slow down, check in with your belly, and ask if you truly need food at the moment.
What cues have you noticed?
***There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
[Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered medical advice. Before using any supplements, consult with a qualified healthcare professional, especially if you have underlying health conditions or are taking other medications.]
by Jenny Hogue | Jul 17, 2023 | Health
In today’s fast-paced world, maintaining a strong immune system is more crucial than ever. A robust immune system not only helps you fight off infections and diseases but also ensures your overall well-being. Thankfully, there are several natural ways to enhance your body’s defense mechanism. In this blog post, we will explore the five best ways to boost your immunity, providing you with actionable steps to stay healthy and resilient. Let’s dive in!
#1. Nourish Your Body with a Balanced Diet:
A well-balanced diet forms the foundation of a healthy immune system. Ensure that your meals include a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are packed with essential vitamins, minerals, and antioxidants that support immune function.
Incorporate immune-boosting superfoods into your diet, such as citrus fruits (rich in vitamin C), garlic (contains immune-stimulating compounds), ginger (anti-inflammatory properties), and yogurt (probiotics for gut health). Additionally, drink plenty of water to stay hydrated and aid in the elimination of toxins.
#2. Prioritize Regular Exercise:
Engaging in regular physical activity is not only beneficial for your cardiovascular health but also plays a significant role in strengthening your immune system. Exercise improves circulation, allowing immune cells to move freely throughout your body and detect potential threats more efficiently.
Find activities that you enjoy, such as brisk walking, cycling, swimming, or yoga, and aim for at least 150 minutes of moderate-intensity exercise per week. Remember, consistency is key!
#3. Manage Stress Levels:
Chronic stress can weaken your immune system, making you more susceptible to illnesses. Therefore, it’s essential to find effective ways to manage stress and promote relaxation.
Explore stress-reduction techniques like deep breathing exercises, meditation, yoga, or engaging in hobbies that bring you joy. Prioritize self-care and ensure you get enough sleep, as lack of sleep can also compromise your immune system.
#4. Maintain a Healthy Gut:
Did you know that a significant portion of your immune system resides in your gut? Taking care of your gut health is crucial for overall immune function. Incorporate probiotic-rich foods like yogurt, sauerkraut, and kefir into your diet to promote a healthy balance of gut bacteria.
In addition, consume fiber-rich foods like fruits, vegetables, legumes, and whole grains to support a thriving gut microbiome. A healthy gut means a robust immune system.
#5. Practice Good Hygiene:
Maintaining good hygiene habits can help prevent the spread of infections and support your immune system. Remember to wash your hands frequently with soap and water for at least 20 seconds. Use hand sanitizers when soap is not available, and avoid touching your face unnecessarily.
Enhancing your immunity is a lifelong commitment to your overall health and well-being. By adopting a balanced diet, regular exercise routine, stress management techniques, gut-friendly habits, and good hygiene practices, you can fortify your immune system and reduce your vulnerability to diseases.
Remember, consistency and a holistic approach are key to achieving long-term benefits. Prioritize self-care, nourish your body, and embrace a healthy lifestyle to empower your immune system and lead a vibrant and resilient life.
***There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
[Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered medical advice. Before using any nootropic mushrooms or supplements, consult with a qualified healthcare professional, especially if you have underlying health conditions or are taking other medications.]
by Jenny Hogue | Jul 14, 2023 | Exercise, Health Tips, Summer
Make Fat Loss Neat and Easy!
It’s a radiant summer day, and you’re filled with the determination to enhance your well-being.
Perhaps you’re thinking about shedding a few winter pounds, aiming for a leaner silhouette, or just pursuing a balanced and healthier lifestyle.
Here’s the good news .Your path to fitness doesn’t have to be daunting, grueling, or rigid.
There’s a fast, yet sustainable, track to fat loss, and it’s more straightforward than you think.
Introducing the concept of Non-Exercise Activity Thermogenesis, or NEAT and your new ally for possibly the best summer health ever!
Want to know how this method can help you tone up in ways youโve only dreamed of?
Keep reading to discover the mechanics behind this slimdown secret that offers both sustainability AND success!
So, What Exactly is NEAT?
Non-Exercise Activity Thermogenesis (NEAT) is the energy you expend for everything you do when you’re not sleeping, eating, or engaging in structured exercises. Actions as simple as standing, strolling to the local market, pruning your beloved roses, or even your habitual desk fidgeting are all considered NEAT.
The Crucial Role of NEAT in Fat Loss
The beauty of NEAT lies in its unsuspecting impact on fat loss. Ever wondered about those fortunate individuals who seem to devour everything and yet, maintain their figure? It’s their high NEAT levels silently fighting off those extra calories. Upping your NEAT activities can significantly boost your daily calorie expenditure, assisting you in maintaining a calorie deficit, which, in turn, propels fat loss.
Here are the Top 3 Benefits of NEAT:
- Effortless Fat Loss: By increasing NEAT, you’re burning more calories throughout the day without the heavy sweating and panting that comes with high-intensity exercises – though pairing the two together is what unleashes true fitness power.
- Boosted Metabolism: A higher activity level during the day means a revved-up metabolism, enabling you to burn more calories even while at rest.
- Improved Heart Health: Consistent physical activity, including NEAT, contributes to better cardiovascular health by improving blood circulation and reducing the risk of heart diseases.
Increase Your NEAT This Summer
Now that youโre acquainted with the exceptional benefits of NEAT, let’s discuss some easy and practical ways to boost your NEAT, particularly during the summer season.
- Gardening: With the warm weather, summer is the perfect time for some outdoor activities. Gardening can be a great way to burn those extra calories while nurturing nature and creating a beautiful environment around you.
- Walking: Trade your car rides for pleasant walks. Be it a quick trip to the local store, a joyful dog-walk, or a tranquil stroll along a park trail, the steps add up!
- Cleaning: Summer cleaning can be an excellent way to increase your NEAT. It might not be the most glamorous task, but your body and home will thank you.
- Beach Activities: If you’re fortunate to live near a beach, indulge in exhilarating beach volleyball games, playful frisbee tosses, or take a long, calming walk along the shore.
- Cooking: Instead of resorting to takeouts, don your chef’s hat. Cooking not only elevates your NEAT but also allows you to monitor the ingredients, ensuring a balanced and nourishing meal.
Get NEAT With The FASTer Way!
Now that you’re privy to the magic of NEAT and its potential to aid your fat loss aspirations, it’s time to take it up a notch. We extend a warm invitation for you to join the next round
Youโll gain access to guided 30-minute workouts, one-on-one coaching with one of our Certified Coaches, personalized nutrition, whole food based meal plans for every day of the week, and so much more!
Seize the summer, seize the opportunity to get lean and strong!. See how fat loss can be more achievable than ever!
The time for a new approach is NOW!
Start your journey here
*****There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
by Jenny Hogue | Jul 8, 2023 | Energy, Health, Self Care
Let’s be real here.
There are days when we feel like human-shaped blobs of exhaustion, am I right?
It’s like someone sucked the energy out of us with a vacuum cleaner, leaving us flopping around like tired seals. Can you relate?
First off, our bodies take a hit. Suddenly, even the thought of hitting the gym feels as achievable as winning a marathon while eating pizza. Taking care of ourselves becomes mission impossible, and we’re left wondering how we managed to turn into sleepy sloths overnight.
But it doesn’t stop there, ladies! Our mental and emotional well-being get caught up in the energy-sucking vortex too. When we’re low on energy, our stress levels skyrocket faster than a toddler on a sugar rush. It’s like our brain goes on vacation, leaving us with the attention span of a goldfish. Concentration? Ha! It’s a distant memory.
Now, how do we fight back against this energy-zapping curse and reclaim our selves?
1๏ธโฃ Self-Care: Picture this, ladies – a bubble bath that’s so relaxing it makes you forget you have a name. Or indulging in a Netflix binge with a mountain of healthy snacks. Prioritize activities that rejuvenate your soul and make you feel like a million bucks.
2๏ธโฃ Healthy Habits: We’ve heard it a million times, but it’s worth repeating – eat your greens, take your supplements, move that body, and get your beauty sleep. Treat your body like it’s valuable, and it’ll reward you with a natural energy boost that’ll have you doing cartwheels (or at least thinking about doing them).
3๏ธโฃ Seek Support: Remember, ladies, you’re not alone in this struggle. Reach out to your fellow energy-deprived friends, your trusty squad, or even a professional if needed. Sometimes, all we need is a good vent session or some solid advice to help us recharge our batteries.
4๏ธโฃ Pace Yourself: You’re not Wonder Woman. (take a seat if that realization knocked the wind out of you! ) Learn to prioritize, delegate, and give yourself permission to say “heck no” to tasks that drain your energy. Remember, slow and steady wins the energy race!
Let’s embrace the fact that we’re amazing human beings. By taking care of ourselves, injecting some humor into the mix, and finding ways to recharge, we’ll conquer the world with our new found energy!
***There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
[Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered medical advice. Before using any supplements, consult with a qualified healthcare professional, especially if you have underlying health conditions or are taking other medications.]
by Jenny Hogue | Jul 6, 2023 | Food, Health Tips, Holiday, MIndset
Maybe you over indulged during the holiday weekend, you’re feeling less than stellar, and you need to get back on track.
It doesnโt have to mean your health goals and your progress is over.
What matters is that you get yourself right back into a healthy pattern right away. Need a jumpstart?
Donโt beat yourself up, that just makes you feel worse. Instead, accept what happened and focus on how you want to feel moving forward.
You can get back on track today with these 5 Simple Steps;
๐๐ฟ๐ถ๐ป๐ธ ๐ด-๐ญ๐ฌ ๐ด๐น๐ฎ๐๐๐ฒ๐ ๐ผ๐ณ ๐๐ฎ๐๐ฒ๐ฟ.
Throw in a big squeeze of lemon to each glass. Drinking water first thing in the morning will help you wake up, and reduce inflammation. Keep a water bottle with you wherever you go so you can stay hydrated throughout the day. I love adding slices of citrus fruits and herbs like mint, basil or rosemary to my water!
๐๐ฒ๐ ๐บ๐ผ๐๐ถ๐ป๐ด.
Movement will instantly brighten your mood. What type of movement you choose will largely depend on your mobility and flexibility. Thereโs no need to push yourself beyond whatโs comfortable for you. Find an activity that feels good and brings you joy. Weโre always much more likely to stick to habits that actually feel good for us to do.
๐๐ผ ๐ป๐ผ๐ ๐๐ฟ๐ ๐๐ผ ๐๐๐ฎ๐ฟ๐๐ฒ ๐๐ผ๐๐ฟ๐๐ฒ๐น๐ณ.
You can eat lighter the next couple days, but donโt try to โmake up for the weekendโ or punish yourself for your choices. Just get back on track with your eating goals and get yourself meal prepped for the coming week. Starving yourself just leads to more overindulgence.
๐๐ผ ๐๐ผ ๐ฏ๐ฒ๐ฑ ๐ญ ๐ต๐ผ๐๐ฟ ๐ฒ๐ฎ๐ฟ๐น๐ถ๐ฒ๐ฟ ๐๐ผ๐ป๐ถ๐ด๐ต๐.
Your body is working hard to recover! As we sleep our organs have a chance to rest, and our digestion gets a break. This allows our body to kick into fat-burning mode. Itโs proven that we lose more weight when we sleep well โ so even if youโre doing all the right things, youโre likely to lose less if you stay up too late or eat right before you crash for the night.
๐๐ผ๐ปโ๐ ๐๐ต๐ฎ๐บ๐ฒ ๐ฎ๐ป๐ฑ ๐ด๐๐ถ๐น๐ ๐๐ผ๐๐ฟ๐๐ฒ๐น๐ณ.
Learn to wake up each day, refreshed (regardless of the previous daysโ struggles) โ and move forward with positive intention. Self-love is going to carry you through this journey.
Allow yourself permission to be human.
No one is perfect.
Including you.
…so go easy on yourself.
We all slip up and itโs useless to shame or blame yourself for doing so.
Just get right back up and keep doing what is best for your body. Eat nutritious food, stay hydrated, get good rest, and speak words of life over yourself today, friends 
****There may be affiliate links in this post, meaning, at no additional cost to you, I will be compensated if you click through and take action.
