Smoothie of the Week: Blueberry Walnut Protein Smoothie🫐

Absolutely! Here's a "Smoothie of the Week" blog post using the Blueberry Walnut Protein Smoothie image and tying it into the Simplify Healthy Eating Meal Plan Membership promo:

Y’all… let’s talk about a smoothie that’s not just good—it's good for you! This Blueberry Walnut Protein Smoothie is creamy, naturally sweet, and packed with anti-inflammatory, brain-boosting ingredients that will keep you full, energized, and thriving all morning long.

Blueberry Walnut Protein Smoothie recipe

💪 Nutritional Breakdown

Let’s break down why this smoothie hits every wellness goal:

• 1 scoop vanilla protein powder
  → Fuels your muscles, supports recovery, and keeps you satisfied longer. Protein is key for balancing blood sugar and curbing cravings.

• 1 cup unsweetened oat milk
  → A plant-based source of calcium and fiber with a creamy texture and no added sugar.

• ½ cup frozen blueberries
  → These tiny berries are antioxidant powerhouses. They fight inflammation, support heart health, and even sharpen your memory.

• ½ cup spinach
  → Don’t sleep on greens! Spinach adds iron, vitamin K, and fiber—without affecting the flavor. Sneaky nutrition win.

• 1 tbsp walnut butter
  → Rich in omega-3s to boost brain health and fight inflammation. It also adds healthy fats to keep your hormones happy and your energy stable.

🧠 Why This Smoothie Works

This blend is everything you need in one glass:

• Anti-inflammatory

• High in protein & fiber

• Brain and heart healthy

• Great for post-workout recovery

• Naturally energizing

✅ Ready to Take the Guesswork Out of Eating Healthy?

If you loved this smoothie, imagine having 20+ more recipes, weekly grocery lists, and a simple plan laid out for you every single week. That’s exactly what you get inside the Simplify Healthy Eating Meal Plan Membership.

No stress. No wondering what to eat. Just real food, real results, and a community that gets it.

👉 Join us now at SimplifyHealthyEating.com — memberships start at just $27/month!

💪🏽 Wellness Wednesday: What Makes Up Your Body Weight (and How to Keep It Healthy!)

When we talk about body weight, most people only focus on the number on the scale — but sis, let me free you real quick: that number is just ONE piece of the puzzle.

Your body weight is made up of a lot more than just fat. It’s a combination of water, muscle, bone, organs, and fat tissue. And understanding what makes up your weight can help you focus on the right things when it comes to your health goals (hint: it ain’t about starving yourself or chasing skinny).

Let’s break it down…

⚖️ What Makes Up Your Body Weight?

1️⃣ Water Weight (50–65% of Your Body!)

• Your body is literally more than half water — from your blood to your cells.

• Water weight can fluctuate daily (which is why the scale be playing games with your emotions).

• Dehydration, high sodium foods, hormones, and inflammation can all affect water retention.

✅ Pro Tip:
Drink your water, boo. Half your body weight in ounces daily is a good start. Add lemon, mint or cucumber for a little vibe.

2️⃣ Muscle Mass

• Muscle burns more calories at rest than fat — so the more lean muscle you have, the higher your metabolism.

• Losing weight without strength training can cause you to lose muscle, not just fat (and we don’t want that!).

✅ Pro Tip:
Incorporate strength training 2–3x a week — bodyweight moves, resistance bands, or weights. Even walking uphill counts.

3️⃣ Bone Density

• Your bones aren’t just holding you up; they actually contribute to your weight.

• Weight-bearing exercises help keep your bones strong and dense (especially important as we age!).

✅ Pro Tip:
Load-bearing moves like squats, lunges, or simple bodyweight exercises work wonders.

4️⃣ Fat Mass

• We need some fat to survive (especially for hormones, brain health, and insulation).

• The problem is excess fat, particularly visceral fat — the stuff around your organs that increases your risk for diseases like diabetes and heart conditions.

✅ Pro Tip:
Focus on fat loss, not weight loss. Prioritize nutrition, balanced meals, and movement over crash dieting.

🧘🏽‍♀️ So, How Do You Maintain a Healthy Body Weight?

• ✔️ Eat balanced meals — protein, healthy fats, fiber-rich carbs, and colorful veggies on your plate.

• ✔️ Stay hydrated — water first, caffeine second.

• ✔️ Move your body daily — strength training + cardio + flexibility.

• ✔️ Manage stress — cortisol (your stress hormone) loves to cling onto fat when you’re overwhelmed.

• ✔️ Sleep like it’s your side hustle — 7-9 hours to keep your hormones and metabolism in check.

• ✔️ Stay consistent, not perfect — progress over perfection, always.

📣 Ready to Ditch the Confusion and Get a Real Plan?

Stop guessing and start moving with purpose. My Fat Loss Formula e-book breaks down everything you need to know about fueling fat loss the smart way — no starving, no gimmicks, just real strategies that work.

💖 Inside The Fat Loss Formula, you’ll learn:
✅ How to balance your meals for fat loss
✅ The truth about carbs, fats, and protein
✅ Simple tips to stay consistent even on busy days
✅ How to measure progress without obsessing over the scale

🔥 Ready to get started?
👉🏽 Download your copy of The Fat Loss Formula today and let’s get to work!

Because sis, you deserve to feel good in your body — strong, energized, and empowered.

🥣 Recipe of the Day: Blackberry Chia Protein Pudding Jar

(Fuel Your Body. Satisfy Your Sweet Tooth. Support Your Healing.)

Here’s the thing — eating well doesn’t have to be boring OR complicated. Today’s Recipe of the Day is bringing you flavor, nutrition, and that perfect balance of sweet and satisfying without the sugar crash.

Say hello to the Blackberry Chia Protein Pudding Jar — packed with fiber, healthy fats, antioxidants, and protein to fuel your body the right way.

Whether you need a grab-and-go breakfast, a post-workout snack, or just something to keep your blood sugar steady between meals, this jar right here? She understood the assignment.

Blackberry Chia Protein Pudding Jar Recipe

🌿 Why This Recipe Loves You Back: Nutritional Benefits

🖤 Chia Seeds

Tiny but mighty! Chia seeds are loaded with:

• Omega-3 fatty acids (anti-inflammatory)

• Fiber (13–15g in this recipe!) to support gut health and keep you full

• Calcium & magnesium for strong bones and muscle function

💪🏽 Greek Yogurt (0% Fat)

• Excellent source of protein (muscle recovery and satiety)

• Rich in probiotics for healthy digestion

• Provides calcium for bone strength

🥛 Unsweetened Almond Milk

• Low in calories, dairy-free, and often fortified with vitamin D

• Keeps the pudding creamy without the added sugars

🫐 Blackberries & Raspberries (Mashed + Topping)

• Antioxidant powerhouses that fight oxidative stress

• High in vitamin C for immune support

• Provide fiber to keep your digestion moving smoothly

💥 Vanilla Protein Powder (Plant-Based or Whey)

• Adds 33–38g of protein to the recipe (depending on the powder used)

• Supports muscle repair and blood sugar balance

• Helps make this a complete meal or snack, not just a sugar bomb

🌰 Sliced Almonds

• A source of vitamin E (skin health + immune function)

• Provide healthy fats that support heart health

• Add the perfect crunch for texture and satisfaction

✨ Vanilla Extract

• Adds warmth and flavor without added sugar

• Can support calm and relaxation (yes, vanilla has soothing properties!)

🥄 Macros Per Serving (Estimated):

• Calories: 380–410

• Protein: 33–38g

• Carbs: 30–33g

• Fiber: 13–15g

• Fat: 14–17g

Macros may vary depending on the brand of protein powder and almond milk used.

💖 Why This Recipe Works for Anti-Inflammatory Eating:

• ✔️ High in antioxidants and fiber

• ✔️ Balanced protein, fat, and carb profile = steady blood sugar (no crashes)

• ✔️ Omega-3s from chia seeds = fight inflammation at the root

• ✔️ Naturally sweetened by fruit, not refined sugar

🎁 Ready for More Recipes Like This?

Get your hands on my FREE 3-Day Anti-Inflammatory Meal Plan — packed with easy, delicious meals to help you eat well, heal naturally, and feel empowered!

👉🏽 Click here to grab your free plan now!

Because healing your body shouldn’t feel like punishment — it should feel like LOVE.

5 Tips for Removing Inflammatory Behaviors From Your Life

(Because Healing Ain’t Just About What’s on Your Plate)

When we talk about inflammation, most folks instantly think about swollen joints or what’s going on inside their body. But sis, let me keep it real with you — inflammation isn’t just physical. It can be emotional. Mental. Spiritual. Relational. And if you’re not careful, it’ll silently steal your peace, your joy, and your health.

So today, we’re not just talking about cutting out fried foods (though… yes, do that too). We’re talking about detoxing your WHOLE life — body, mind, and spirit. Because true healing requires a full sweep.

Here are 5 powerful ways to remove inflammatory behaviors from your life so you can make room for peace, healing, and growth:

1. Stop Feeding Your Body Foods That Feed Inflammation

Look, I’m not saying never enjoy a slice of cake again. But sugar overload, processed junk, and refined carbs are out here causing chaos inside your body like toxic exes you keep letting back in.👀

✅ Add more leafy greens, fatty fish (like salmon), turmeric, ginger, berries, and olive oil into your meals.
✅ Say less to the white sugar and white flour, and more to real, whole foods God placed on this earth to nourish you.
✅ Pro tip: Drinking water with lemon, cucumber, or mint? Chef’s kiss for flushing out the nonsense.

🛑 Inflammatory behavior to ditch: Mindless snacking on junk when you're stressed. Try deep breathing, prayer, or journaling instead.

2. Move Your Body Like Your Life Depends on It (Because It Does)

You don’t have to be out here training like you’re going to the Olympics — but you DO need to move. Stagnation breeds inflammation. Movement promotes healing.

🚶🏽‍♀️ Walking counts. Stretching counts. Dancing in your kitchen to your favorite praise playlist? Oh, that counts too.

Exercise helps:

• Lower cortisol (your stress hormone)

• Reduce chronic inflammation

• Boost your mood like WHOA

🛑 Inflammatory behavior to ditch: Sitting all day with no breaks. Set a timer. Get up. Move your body. Even 10 minutes makes a difference.

3. Set Boundaries Like Your Peace Depends on It (Because It Does)

Some people are like sugar to your soul — sweet at first, but cause all kinds of damage if you let ‘em stay too long.

💡 Say NO to:

• One-sided relationships

• Energy vampires

• People who gaslight, disrespect, or drain you

Remember: “No” is a holy word. You don’t need to explain, justify, or debate your boundaries. Protect your peace at all costs.

🛑 Inflammatory behavior to ditch: Saying yes when your spirit is screaming no.

4. Manage Your Mindset — Thoughts Can Be Toxic Too

Scripture says “Be transformed by the renewing of your mind” (Romans 12:2). That means what you’re thinking on repeat is shaping your reality — and your health.

📌 Stop rehearsing failure.
📌 Stop entertaining thoughts like “I’m not enough,” “I’ll never get it right,” or “I always mess up.”
📌 Speak life over yourself daily.

✨ Try this affirmation: “I am fearfully and wonderfully made. I release what doesn’t serve my healing.”

🛑 Inflammatory behavior to ditch: Negative self-talk and limiting beliefs that keep you stuck.

5. Prioritize Rest — Hustle Culture Will Have You Inflamed and Depleted

Burnout is inflammatory. Period.

God Himself rested on the seventh day. What makes you think you don’t need to? Rest isn’t lazy. Rest is holy. Rest is productive.

✅ Honor your sleep.
✅ Turn off the phone.
✅ Take breaks without guilt.
✅ Breathe. Pause. Pray.

🛑 Inflammatory behavior to ditch: Believing you have to earn your rest. Nah, sis — rest is your birthright.

🌿 Ready to Jumpstart Your Anti-Inflammatory Journey?

If you're ready to fuel your body with love while showing up for your peace and purpose… I got you!

👉🏽 Grab my FREE 3-Day Anti-Inflammatory Meal Plan — filled with simple, nourishing recipes that support your healing and keep the guesswork out of what to eat next.

💖 Click here to download your free plan and start feeling better from the inside out!

Because your wellness should be simple, sustainable, and soul-nourishing — just like the life God has for you.

Fiber Friday: 6 Amazing Benefits of Eating Enough Fiber 🍎🌾

Welcome to Fiber Friday—your weekly reminder to give your gut some love and load up on nature’s scrubbing broom: fiber!

Whether you're just starting your healthy eating journey or you're looking for ways to level up your nutrition, fiber is a foundational piece of the puzzle. And the best part? It’s not only good for you—it’s delicious and easy to incorporate with the right plan (like the Simplify Healthy Eating Meal Plan 😉).

Let’s dive into 6 powerful benefits of eating enough fiber and how it can change the game for your health:

6 Amazing Benefits of Eating Enough Fiber

1. Supports Gut Health

Fiber feeds the good bacteria in your gut, keeping your digestive system running smoothly. A healthy gut microbiome boosts mood, immunity, and even your skin health. Think of fiber as fertilizer for your internal garden!

2. Helps to Remove Waste From the Body

Fiber adds bulk to your stool and helps everything move through your system like it should. That means less bloating, regularity, and more detoxification the natural way.

3. Supports Blood Sugar Control

Soluble fiber slows the absorption of sugar, preventing blood sugar spikes and crashes. This is especially important for those managing insulin resistance, prediabetes, or type 2 diabetes.

4. Can Help to Lower Cholesterol

Certain types of fiber bind to cholesterol in your digestive tract and help remove it before it enters your bloodstream—supporting heart health one bite at a time.

5. Supports the Immune System

A fiber-rich gut = a thriving immune system. Nearly 70% of your immune cells are found in your gut, so keeping that environment strong and balanced is key to fending off illness.

6. Helps Control Appetite and Manage Weight

Fiber-rich foods keep you full longer and reduce the urge to snack unnecessarily. Plus, most high-fiber foods are naturally low in calories and nutrient-dense—win-win!

💡 Fiber Tip: Add it Gradually

If your current diet is low in fiber, increase your intake slowly and drink plenty of water to help your body adjust without discomfort.

🥗 Need Help Getting More Fiber?

The Simplify Healthy Eating Meal Plan Membership makes it easy to nourish your body with delicious, fiber-rich meals every single day.
Inside, you’ll get:

✅ Anti-inflammatory, gut-friendly recipes
✅ Weekly grocery lists and prep guides
✅ A no-stress path to healthy eating
✅ Tools to build confidence in your kitchen

🎉 Make Fiber Friday part of your new rhythm!
👉 Join the Meal Plan Membership Today and start fueling your body with what it truly needs—one fiber-filled bite at a time.

Smoothie of the week: Turmeric Ginger Protein Smoothie

A Healing Boost in Every Sip

Looking for a delicious way to boost your energy, support your immune system, and fuel your day? Say hello to your new go-to smoothie—our Turmeric Ginger Protein Smoothie! 💛

This vibrant, anti-inflammatory powerhouse is more than just tasty—it’s loaded with healing ingredients designed to support your body from the inside out. Whether you're on a wellness journey, recovering from inflammation, or just trying to simplify your healthy eating habits, this smoothie checks all the boxes.

Tumeric Ginger Spice Smoothie

🌿 What’s Inside and Why It’s Powerful:

1 scoop plant-based or whey protein powder
✅ Helps build and repair muscle
✅ Keeps you full and supports metabolism

1 tbsp chia seeds
✅ High in omega-3 fatty acids
✅ Great for digestion and blood sugar balance

½ cup frozen mango
✅ Packed with antioxidants and vitamin C
✅ Adds natural sweetness and creaminess

1 cup unsweetened almond milk
✅ Low in calories and sugar
✅ A dairy-free base rich in vitamin E

¼ tsp grated fresh ginger
✅ Fights inflammation and soothes digestion
✅ Supports immunity and circulation

½ tsp turmeric powder + a pinch of black pepper
✅ Turmeric contains curcumin, a powerful anti-inflammatory compound
✅ Black pepper boosts curcumin absorption for maximum benefits

🥤 Blend it all up and enjoy the glow from the inside out.

This smoothie is a perfect addition to your morning routine or post-workout recovery. It's also a small preview of the simple, nourishing meals you’ll find inside the Simplify Healthy Eating Meal Plan Membership.

🌟 Join the Movement: Simplify Healthy Eating

If you're tired of overthinking what to eat or struggling to stay consistent, the Simplify Healthy Eating Meal Plan Membership is here to help.
You'll get:

✅ Easy-to-follow, simple to prepare meal plans
✅ Grocery guides and recipes to save time
✅ Exclusive smoothie ideas just like this one
✅ Support to keep you on track

Let’s ditch the overwhelm. Let’s eat well, heal naturally, and live empowered—together.

👉 Join the Meal Plan Membership Today

Recipe of the Day: Mint Chocolate Protein Energy Bites🍫

If you're looking for a sweet treat that won’t derail your healthy eating goals, these Mint Chocolate Protein Energy Bites from Simplify Healthy Eating are exactly what your body (and taste buds) have been craving. Packed with wholesome ingredients and naturally sweetened, they offer the perfect balance of indulgence and nutrition—without the guilt.

Why You'll Love This Recipe:

These bites are more than just a tasty snack. Each ingredient plays a powerful role in supporting your health and energy levels, making this recipe an excellent option for post-workout fuel, a midday pick-me-up, or a healthy dessert.

🌱 Nutrient-Packed Ingredients:

• Rolled Oats: A fiber-rich whole grain that helps support digestion and provides long-lasting energy.

• Chocolate Protein Powder: A great way to boost your protein intake to help with muscle repair and satiety. Choose your preferred type—whey, pea, or plant-based.

• Unsweetened Cocoa Powder: Rich in antioxidants like flavonoids that support heart health and reduce inflammation.

• Sunflower Seed or Almond Butter: These healthy fats promote brain health and help you stay fuller longer.

• Unsweetened Almond Milk: A low-calorie alternative to dairy with added calcium and vitamin E.

• Shredded Coconut: Adds texture and healthy fats while enhancing flavor.

• Chia Seeds & Ground Flaxseed: Tiny but mighty! These superfoods are loaded with omega-3s, fiber, and plant-based protein.

• Mint Extract: Refreshing and naturally soothing to the digestive system.

• Monk Fruit Sweetener: A zero-calorie natural sweetener that won’t spike your blood sugar.

• Dark Chocolate Chips (70%+ cacao): The perfect indulgent touch loaded with antioxidants and mood-boosting compounds.

Mint Chocolate Protein Energy Bites

👩🏽‍🍳 How to Make It:

1. In a large bowl, mix together oats, protein powder, cocoa powder, shredded coconut, chia seeds, and flaxseed.

2. In a separate bowl, blend the nut butter, almond milk, mint extract, and sweetener.

3. Combine wet and dry mixtures. If it’s too dry, add more almond milk—one tablespoon at a time.

4. Fold in the dark chocolate chips.

5. Roll into 1-inch balls and place them on a parchment-lined baking sheet.

6. Refrigerate for at least 30 minutes.

7. Enjoy 2 bites per serving and store the rest in the fridge!

💪 Macro Breakdown (Per Serving of 2 Bites):

• Calories: 150–180 kcal

• Protein: 5–10g

• Carbs: 10–15g

• Fiber: 3–5g

• Fat: 7–10g

Macros are estimated and may vary based on ingredients used.

🍬 Sweet Tooth Satisfaction, Zero Regret

These Mint Chocolate Protein Energy Bites are proof that you can satisfy your cravings with clean, wholesome ingredients. Whether you're looking for a quick snack or a healthy way to enjoy chocolate, this recipe checks all the boxes.

✨ Eat well. Feel energized. Stay empowered.

Pin it, share it, and don’t forget to tag us when you make your own! #SimplifyHealthyEating

📍 SimplifyHealthyEating.com

8 Habits to Reduce Cravings and Balance Hormones

Simple shifts that make a big difference

Cravings. Mood swings. Fatigue. That “off” feeling you can’t quite explain. Many of us experience these symptoms daily, often thinking they’re just part of life. But the truth is, imbalanced hormones may be at the root of it all — and the good news? You have more control than you think.

Here are 8 empowering habits to help you reduce cravings, support hormonal harmony, and show up as your best self — body, mind, and spirit.

1. Start Your Day with a Protein-Rich Breakfast

Skip the sugary cereals and pastries. A breakfast rich in protein (like eggs, Greek yogurt, or a smoothie with plant-based protein) stabilizes blood sugar and keeps cravings at bay throughout the day.

2. Hydrate with Purpose

Dehydration often masquerades as hunger. Aim to drink half your body weight in ounces of water daily. Infuse it with lemon or mint for a refreshing twist that supports detox and digestion.

3. Embrace Healthy Fats

Don’t fear the fat — just choose the right kind! Avocados, nuts, seeds, and olive oil provide essential fatty acids your hormones need to function properly.

4. Reduce Processed Sugars and White Flour

Refined sugars spike your insulin, cause energy crashes, and wreak havoc on hormonal balance. Replace them with naturally sweet options like fruit, raw honey, or dates in moderation.

5. Get Consistent, Restorative Sleep

Hormonal repair happens while you sleep. Aim for 7–9 hours per night and create a relaxing evening routine to support deeper, more restorative rest.

6. Move Daily — Without Punishment

Movement boosts metabolism and helps regulate cortisol. Find joy in it: dance, walk, stretch, lift. This is about celebrating your body, not punishing it.

7. Manage Stress with Mindfulness

Chronic stress throws hormones out of whack, especially cortisol and insulin. Practice breathwork, meditation, or journaling daily to keep your nervous system calm and centered.

8. Track Your Emotional & Physical Triggers

Your body is always talking — the key is learning to listen. Journaling helps you identify what foods, thoughts, or habits throw you off balance. Over time, you’ll uncover patterns and find your unique rhythm.

Ready to Reinvent Your Routine?

If you’re ready to step into a new level of healing, clarity, and alignment, the New Beginnings Mindset Journal is your next best step. This journal is designed to help you:

• Track your food, mood, and habits

• Reflect with intention

• Reset your mindset daily

• Discover emotional triggers tied to cravings

• Reconnect with your purpose and power

This isn’t just a journal — it’s your personal guide to transformation from the inside out.

✨ You don’t have to figure it all out alone. Let this be your safe space to grow, heal, and begin again.

Grab your copy of the New Beginning Mindset Journal today and take the first step toward a more balanced, empowered you.

🥑 Healthy Fat is Your Friend: 6 Affordable Foods to Fuel Your Body

For years, fat got a bad rap. But let’s set the record straight: healthy fat is your friend—not your enemy. When you choose the right sources, fat becomes a powerful ally in your journey toward better energy, brain function, hormone balance, and even fat loss.

Today, we’re highlighting 6 low-cost, nutrient-rich sources of healthy fats that are easy to incorporate into your daily meals—even on a budget.

🫒 1. Olives

Olives are more than just a pizza topping—they’re full of monounsaturated fats that support heart health and reduce inflammation. Plus, they’re rich in antioxidants that protect your cells from damage. Add them to salads, snack boards, or eat them right out of the jar! (Not gonna lie…I prefer olive oil to the olive itself, but to each h/her own🤣)

🥜 2. Nut Butters

Almond, peanut, cashew—you name it. Natural nut butters provide healthy fats, protein, and fiber, keeping you full longer and helping stabilize your blood sugar. Just watch out for added sugars or oils in processed brands.

🌱 3. Chia Seeds

Don’t underestimate these tiny super seeds! Chia seeds are packed with omega-3 fatty acids, fiber, and protein. They help with digestion, energy, and inflammation. Stir them into smoothies, yogurt, or overnight oats.

🥑 4. Avocados (Fresh or Frozen)

Creamy, satisfying, and loaded with nutrients, avocados are a top source of heart-healthy monounsaturated fats. They’re also rich in potassium, which supports nerve and muscle function. Frozen avocado chunks are a great budget-friendly alternative when fresh ones are pricey.

🧆 5. Hummus

Made from chickpeas and tahini (sesame paste), hummus is a delicious, versatile spread that gives you healthy fats and plant-based protein. Use it as a dip, sandwich spread, or salad topper.

🌻 6. Sunflower Seeds

Sunflower seeds are not only affordable, they’re also a fantastic source of vitamin E, selenium, and healthy fats. Sprinkle them on salads, oatmeal, or eat them as a snack for a satisfying crunch.

🧠 Why You Need Healthy Fats

Healthy fats help your body:

• Absorb essential vitamins (A, D, E, and K)

• Support brain function and memory

• Keep your skin glowing and joints lubricated

• Balance hormones

• Stay satisfied after meals (goodbye, cravings!)

When you remove the fear around fat and focus on quality sources, you’ll notice your energy stabilize, your focus sharpen, and your cravings drop.

✨ Quick Tip:

Start small. Try adding 1-2 healthy fat sources per meal—like avocado in your smoothie, sunflower seeds on your salad, or hummus as a dip with raw veggies.

💬 Let’s Keep It Simple & Empowered

Inside the Simplify Healthy Eating Meal Plan Membership, you’ll learn exactly how to build balanced meals using foods like these—without the guesswork. You’ll get:

✅ Weekly meal plans
✅ Grocery lists
✅ Anti-inflammatory recipes
✅ Smoothies, snacks, and more

🌟 Join today and take the stress out of eating healthy!
Head to SIMPLIFYHEALTHYEATING.COM to secure your spot.

Because nourishing your body should be simple—and you deserve to feel empowered every single day.

🍌 Smoothie of the Week: Cinnamon Spice Protein Smoothie

Need a cozy, nourishing boost that satisfies your sweet tooth and fuels your body? This week's Smoothie of the Week is the Cinnamon Spice Protein Smoothie—a delicious blend of anti-inflammatory goodness, plant-based protein, and natural sweetness.

Whether you're kickstarting your morning or looking for a post-workout refuel, this smoothie is packed with powerhouse ingredients that support your wellness goals. Let’s take a closer look at what makes this blend so beneficial for your body.

Cinnamon Spice Smoothie Recipe

🥤 What’s in the Cinnamon Spice Protein Smoothie?

✅ 1 Cup Unsweetened Almond Milk

Low in calories and high in vitamin E, almond milk is a fantastic dairy-free alternative that supports skin health and contains healthy fats that may help reduce inflammation.

✅ 1 Scoop Vanilla Protein Powder

Protein helps rebuild muscle, keeps you full longer, and supports a strong metabolism. Choose a clean, high-quality vanilla protein powder—plant-based or whey depending on your dietary needs.

✅ ½ Small Frozen Banana

Bananas add natural sweetness and are rich in potassium, which helps regulate blood pressure and muscle function. The fiber also supports digestive health.

✅ ½ Tsp Cinnamon

This warm spice isn’t just delicious—it’s anti-inflammatory, helps regulate blood sugar levels, and may even support heart health.

✅ ½ Tsp Vanilla Extract

Pure vanilla isn’t just for flavor. It contains small amounts of antioxidants and adds a comforting aroma and taste that ties the whole smoothie together.

✅ ½ Tbsp Chia Seeds

Chia seeds are nutrient-dense superfoods, loaded with omega-3 fatty acids, fiber, and protein. They support heart health, digestion, and energy levels.

🌿 Why This Smoothie Works

This smoothie delivers a powerful combo of healthy fats, fiber, protein, and antioxidants. The cinnamon and chia seeds help fight inflammation while the banana and protein powder keep your energy stable and cravings at bay. It’s creamy, comforting, and incredibly satisfying—all while helping you stay on track with your healthy eating goals.

💡 Pro Tip:

For extra creaminess and more anti-inflammatory punch, blend it with a few ice cubes and top with a sprinkle of ground flaxseed or a pinch of nutmeg!

🙌 Ready to Simplify Healthy Eating?

If you’re loving this smoothie recipe, imagine having 30+ days of simple, delicious meals planned out for you—plus grocery lists, bonus recipes, and all the support you need to stay consistent.

🎯 Join the Simplify Healthy Eating Meal Plan Membership and get:

• Fresh smoothie recipes like this one each week

• Easy, done-for-you grocery guides

• Nourishing meals that fit your busy lifestyle

• Access to exclusive resources and wellness tips

👉 Tap into a healthier, simpler way of eating at SIMPLIFYHEALTHYEATING.COM

Because you deserve to eat well, heal naturally, and live empowered.

Wellness Wednesday: 6 Key Factors That Can Impact Your Metabolism

Let’s talk metabolism.

It’s not just a buzzword for weight loss—it’s the engine that powers every cell in your body. From how quickly you burn calories to how much energy you have throughout the day, your metabolism plays a major role in how you feel and function.

But did you know several key factors influence how your metabolism works? Understanding them can help you make empowered, sustainable changes that support your body, energy, and long-term wellness goals.

Here’s your Wellness Wednesday breakdown of the 6 key metabolism influencers—and how to work with them, not against them:

1. Age

As we grow older, especially around age 60, our metabolism naturally begins to slow. That doesn’t mean you’re doomed—it just means your body needs a little extra support.
Tip: Prioritize strength training and nutrient-dense foods to give your metabolism a healthy boost.

2. Muscle Mass

Muscle burns more calories than fat, even at rest. The more lean muscle you have, the higher your resting metabolic rate.
Tip: Incorporate resistance training (even bodyweight exercises!) at least 2–3 times per week to maintain and build muscle.

3. Genetics

Some people are simply born with a faster (or slower) metabolism due to genetics. While you can’t change your DNA, you can optimize your habits.
Tip: Focus on lifestyle factors you can control—movement, stress management, sleep, and quality nutrition.

4. Hormones

Hormonal imbalances—like those involving thyroid, cortisol, or insulin—can throw your metabolism off track. This is especially important during menopause, post-partum, or after major life stress.
Tip: Listen to your body. If something feels off, talk to your healthcare provider and get your levels checked.

5. Activity Level

It’s no secret: the more you move, the more calories you burn. But beyond calorie burn, activity also boosts circulation, regulates blood sugar, and supports overall energy.
Tip: Find joyful ways to move—whether it’s dancing, walking, swimming, or yoga. Make movement a lifestyle, not a chore.

6. Nutrition

Food is fuel—and how you fuel your body matters. A balanced, whole-foods-based diet supports metabolic health and keeps things running efficiently.
Tip: Focus on protein, fiber, healthy fats, and colorful veggies. Skip the crash diets and nourish your body for longevity.

Final Words of Empowerment:

Metabolism isn’t fixed. It’s influenced by daily choices, lifestyle patterns, and grace-filled self-awareness. At The Relentlessly Empowered, we believe in taking sustainable steps toward wellness—because true health isn’t just about what you eat or how you move, but how you honor your body through every season of life.

So this Wellness Wednesday, I encourage you to: 💪 Keep moving
🥗 Eat with intention
🧠 Stay curious
🌱 And above all—stay empowered.

Because yes… #MetabolismMatters and so do you. 💖

5 Journal Prompts for Making Lasting Lifestyle Changes

If you’ve ever felt stuck in a cycle of start-and-stop goals, you’re not alone. Lasting lifestyle changes don’t happen overnight—they begin with mindset shifts, intentional reflection, and grace-filled self-awareness.

That’s where journaling comes in. It’s not just about documenting your day. It’s about creating a sacred space where transformation starts from the inside out. When you give yourself the time to pause, reflect, and refocus, you start building a life aligned with your true purpose and wellness goals.

Here are 5 powerful journal prompts to guide your journey toward lasting change:

1. What does a healthy, fulfilled version of me look and feel like?

Close your eyes and envision your highest self—the version of you walking in alignment with your values, full of energy, joy, and confidence. Describe that vision in detail.
This prompt sets the tone for your transformation. It becomes your why, your internal motivation when things feel hard.

2. What habits or mindsets are holding me back?

We can’t change what we won’t confront. Identify the patterns, thoughts, or limiting beliefs that have kept you from thriving. Be honest—but be kind to yourself. This prompt helps you become aware of the roadblocks you can begin to release.

3. What is one small step I can take today toward the life I want?

Change doesn’t require an overhaul. It starts with one intentional action. Whether it’s drinking more water, going for a walk, or praying before you begin your day, write down one step you can take today to move forward.

4. How can I show myself grace while pursuing growth?

This journey is not about perfection—it's about progress. Reflect on how you can extend compassion to yourself when you stumble. This prompt reminds you to treat yourself with the same love you so freely give to others.

5. What would I say to the version of me that’s afraid to begin again?

We all have fears—especially when starting over. Write a love letter to yourself that affirms your courage, your resilience, and your right to new beginnings. This prompt is a heart-to-heart moment that reignites your inner fire.

Final Thoughts:

At The Relentlessly Empowered, we believe transformation is spiritual, mental, and physical. These journal prompts are more than reflection—they are an invitation to co-create your future with intention and faith.

So grab your journal, light a candle, and create space to listen to your soul. You have everything you need to make lasting lifestyle changes—and it starts with a single word on the page.

You’ve got this. Let’s grow—relentlessly.

🥗 Recipe of the Day: Spicy Shrimp & Edamame Poke-Style Bowl

Welcome to today’s Recipe of the Day where we keep things simple, flavorful, and full of nourishment! If you're craving something light, refreshing, and packed with nutrients, this Spicy Shrimp & Edamame Poke-Style Bowl is calling your name. Not only is it easy to prepare, but it’s also a powerhouse of health-boosting ingredients that your body will thank you for. Let’s break it down...

Spicy Shrimp & Edamame Poke-Style Bowl

🍤 What’s in the Bowl?

This recipe serves 4 and is loaded with goodness from top to bottom:

• Brown rice: A whole grain loaded with fiber to support digestion and balance blood sugar.

• Cooked shrimp: Low in calories and high in lean protein, shrimp is also rich in selenium, iodine, and B12.

• Edamame: A complete plant protein and a great source of folate, iron, and fiber.

• Cucumber & shredded carrot: Provide hydration, crunch, and a rich mix of antioxidants like beta-carotene and vitamin K.

• Avocado: Full of healthy fats (monounsaturated), potassium, and fiber to keep you fuller longer.

• Green onions: Add a punch of flavor while supporting immune health and detoxification.

• Ginger & garlic: Natural anti-inflammatory and antimicrobial agents—plus, they taste amazing!

🥣 The Power of the Dressing

The homemade dressing features ingredients like:

• Sunflower seeds: A great source of vitamin E, selenium, and healthy fats.

• Lemon juice: A liver-loving detoxifier rich in vitamin C.

• Dijon mustard & capers: Add zest and tang, but also contain polyphenols with antioxidant properties.

• Vegan Worcestershire sauce: A flavor booster with a plant-based twist.

💪 Nutritional Breakdown (per serving)

• Calories: 400–450 kcal

• Protein: 25–30g

• Carbs: 35–40g

• Fiber: 8–10g

• Fat: 18–22g

Perfectly balanced to fuel your body, stabilize energy, and keep your metabolism humming all day long.

🧠 Why You'll Love It

✅ Quick to prep
✅ Meal-prep friendly
✅ Anti-inflammatory
✅ High-protein
✅ Gut-friendly

Whether you’re healing, leveling up your fitness, or simply eating with intention, this dish delivers nutrition without sacrificing flavor.

🍽️ Want More Recipes Like This?

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You’ll never have to wonder “what’s for dinner?” again.

💥 Each month includes:

• Weekly themed recipes to keep things fun

• Balanced meals designed for fat loss and energy

• Easy-to-follow grocery guides

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👩🏾‍🍳 Try It & Tag Us!

Make this bowl and tag us on Instagram @michelle11Leslie so we can cheer you on! 💬 Let us know how you liked it and which recipe you want to see next.

Until then—keep it simple, keep it delicious, and keep fueling that empowered life. 💪🏽✨

Mindset is Everything: If You Wanna Grow, You Gotta Glow Up Mentally First

Let’s keep it a buck — most of the battles we fight? They start in our mind.

You can have the best meal plan, the dopest gym fit, and all the self-help books stacked on your nightstand. But if your mindset ain’t right? You’ll stay stuck, spinning your wheels, wondering why nothing changes.

Fixed Mindset vs. Growth Mindset: What’s the Vibe?

A fixed mindset says:

• “I’m just not good at this.”

• “That’s just how I am.”

• “I always mess up.”

But a growth mindset flips the script:

• “I’m learning.”

• “I can get better.”

• “This is hard, but I’m not quitting.”

That switch right there? It’s powerful. It’s what separates the ones who talk about changing their life from the ones who actually do it.

Why Mindset Matters When You're Leveling Up

Progress ain’t linear. Life be throwing curveballs. Some days you're killin’ it, other days you're barely makin' it out the bed. But if your mind is built on growth — if you believe that every L is a lesson, not the end — you become unstoppable.

🧠 Want to lose weight? You need a mindset that says, “I can break these habits and create new ones.”
💪🏽 Want to bounce back from heartbreak, divorce, or a health scare? You need a mindset that says, “This ain’t where my story ends.”
🔥 Want to chase your dreams and stop settling? You need a mindset that says, “I deserve more — and I’m gonna go get it.”

Growth Mindset is a Daily Decision

You don’t just “get” a growth mindset and call it a day. It’s something you gotta choose every single day. Through affirmations. Through self-talk. Through action, even when you’re scared or tired or unsure.

Here’s a lil exercise for you:
Next time you catch yourself saying something negative, pause. Ask yourself:

“Would I talk to my best friend like that?”

If not, check it. Flip it. Grow through it.

Real Talk, Real Results

You already survived 100% of your worst days. You’re still here. That alone proves you got the strength. Now it’s time to believe in the evolution of you. Your mindset is the foundation. Build it strong. Build it relentless.

How important are vitamins in our daily diet?

A vitamin is an organic compound which is essential to help your body grow and remain healthy. What this means, in simple terms, is that a vitamin is a natural chemical. Of the essential vitamins, there are thirteen major ones, the lack of any one of them can mean you are deficient in a certain vitamin.

Vitamins come in two distinct types, those soluble in fats and those soluble in water. Of the major vitamins, A, D, E and K are the ones soluble in fats and Vitamins B and C Are water soluble. The water-soluble vitamins are not stored by the body and so these need to be topped up regularly.

On the whole, if you have a normal well-balanced diet this should provide your body with the vitamins it needs, but if your diet is not fully balanced (and let’s face it, most of us are coming up short) then you may need to supplement the vitamins you receive in your diet. This shows that vitamin supplements can be useful. The following indicators may determine whether you need help with your vitamin intake:

• Vitamin B12 is found in meats so this is something vegetarians need to look out for. 

• Vitamin B and C can be lacking in: 

• elderly people, 

• overworked people, 

• people under pressure, 

• people on diets, 

• heavy smokers,

• heavy drinkers, and 

• people suffering from stress.

• Vitamin D can be lacking in people working on night shifts as your body produces vitamin D during sunlight hours. 

The usual way to get vitamins into your body is orally. Some vitamins can be taken by injection such as vitamin B12, but it is important that this is only carried out by a fully qualified medical practitioner. By taking vitamins orally they have to pass through your digestive system and the strong acids in your stomach can destroy much of the usefulness of the vitamins, so you have to ensure you take the recommended dose, not more or less, but the recommended dose.

I hope I haven’t tainted your views on vitamins, but you must remember that even though you may have a healthy and well-balanced diet, the natural processes of your body can destroy some of the value of the vitamins you absorb. If you want to help preserve their effectiveness, then eating fresh foods with the freshest ingredients will help you better absorb vitamins.

Vitamin supplements can be used to help boost any vitamin deficiencies you may have, and extra vitamins are most easily obtained, (and used), in tablet form. Vitamin tablets can either be multivitamins or single vitamin types. The decision as to what you take is up to you, unless of course you have been advised to take a vitamin supplement by your doctor. Vitamin C is often taken in the winter and the time leading up to it. This has been shown to help keep the common cold at bay.

You should only take vitamins to help supplement a well-balanced diet and do not go overboard, so take vitamin supplements in moderation. Take only as much as you need and no more. Remember vitamins are supplements and they are not designed to replace a well-balanced diet. Be sensible and use vitamin supplements carefully.

Beware of the dangers of using laxatives for weight loss

One popular weight loss supplement available in the market today is slimming tea. Stores all over sell slimming tea, dieter's tea and others but all of them are actually the same. They may appear to be effective, but what is not seen may actually harm you.

One of the effects of drinking dieter's tea is frequent bowel movement. This gives people the feeling of body cleansing. These people may get toxins out of their body, but it isn't exactly the only thing that slimming tea actually does to the body. Slimming tea contains herbs which are natural laxatives. These include aloe, senna, rhubarb root, cascara, buckthorn and castor oil. These are products which are derived from plants and have been used since ancient times because of their potency in treating constipation and inducing bowel movement.

Cascara, castor oil and senna are substances which are recognized as laxatives available over the counter and are also regulated as drugs. Scientific studies show that diarrhea induced by laxatives does not absorb significant amounts of calories taken in the body. The reason for this is that laxatives do not act on the small intestines where most of the calories are absorbed. Instead, they work on the large intestines. If taken in large amounts for prolonged periods, it can affect fat absorption of the body. This may lead to greasy diarrhea and loss of weight. 

Abuse of laxatives is common practice among people who suffer from bulimia and anorexia nervosa. While weight loss can be guaranteed by overdosing on laxatives, it may also cause permanent damage to the gastrointestinal tract and the weakening and softening of the bones, a condition known as osteomalacia. Drinkers of slimming teas may buy the product because they are less expensive, and taste better than other laxatives sold in the market. Other people, such as those with eating disorders like bulimia and anorexia nervosa drink slimming tea because they work fast and produce watery stool and have a loose consistency.

Women may even be more susceptible to the effects of slimming teas. Although they may not be known to interfere directly with the woman's menstrual cycle and fertility, they should proceed with caution if drinking them causes them to rapidly shed off weight. Pregnant women should never take laxatives of any kind. Wise and responsible herbalists also discourage the use of senna and other herbal products with laxative properties for pregnant women as well as women who are trying to conceive.  

The labeling of slimming teas in the market today can also be misleading. For instance, they commonly refer to the laxative qualities as 'natural bowel cleansing properties' ' and not specifically use the word "laxative". Some even use the term "low-calorie" on their labeling. These products, in fact, contain essentially no calories or nutrients whatsoever, unless they are sweetened.

Adverse effects of misusing laxatives in the form of slimming tea generally occur when taken in more than or longer than recommended. These include nausea, stomach cramps, vomiting, diarrhea, fainting, rectal bleeding, electrolyte disorder and dehydration as well as injury and worse, death. It was also reported that excess use of stimulant laxatives causes severe constipation and pain for long periods (as much as for decades) due to the colon losing its function. It eventually led to surgery removing the colon altogether.

For an eating plan that not only keeps you regular but also helps you lose weight in a safe and healthy way, click here.

4 natural arthritis remedies to reduce inflammation

Arthritis, whether it is osteoarthritis, rheumatoid arthritis, or gout, have common symptoms of inflammation of one or more joints. This is accompanied by pain, swelling and sometimes joint deformity. Traditionally, with herbal medicine, anti-inflammatory herbs such as black cohosh, feverfew, yucca and wild yam were recommended. And a naturopath might prescribe vitamins like vitamin A, the B complex, vitamin C, and vitamin E. Plus a host of minerals like chelated zinc, chelated calcium and magnesium, copper salicylate, selenium and bromelain. And supplements like evening primrose and fish oils, glucosamine, and superoxide dismutase, which is found in good quality dehydrated (but not juiced) green barley powder.

But scientists have found some very effective anti-inflammatory agents in our own kitchen. Some of them, like ginger, can be bought as a supplement. Due to ginger's strong taste, this might be a preferable way of taking it to get the quantities you need for a significant anti-inflammatory effect. But others, like olive oil, can easily be integrated into the daily diet. Cinnamon is not commonly used as a supplement here, but in India it has a rich traditional use and may be available as part of an Ayurvedic diet.

Ginger

One of the active constituents in ginger is a phenolic compound known as gingerols. These have been found to have a strong anti-inflammatory effect. In a study reported in the Osteoarthritis and Cartilage Journal, the participants who took the ginger compound had significantly less pain during movement than those who took the placebo. This study followed 29 people over 12 months, and also found that swelling in the knees was also reduced. However, if you are taking blood thinning medication like warfarin, you may need to be careful about the amount of ginger you take, as ginger can thin the blood also. (Australian Healthy Food)

Cinnamon

This delicious spice has a number of health benefits. Specific to inflammation and arthritis, cinnamon can help inhibit the release of inflammatory fatty acids. (Australian Healthy Food)

Yellow and Orange Fruits and Vegetables

Some of the carotenoids in yellow and orange fruit and vegetables help reduce inflammation. Carotenoids are what gives these vegetables and fruit their color. (Australian Healthy Food)

Olive Oil

Extra virgin olive oil acts similar to the anti-inflammatory drug ibuprofen, though it doesn't have the immediate pain-relieving effects that ibuprofen does. But a compound found in extra virgin olive oil, called oleocanthal has been found to inhibit the COX enzymes like ibuprofen, in what researchers describe as a 'dose dependent' manner. This research was originally reported in the September, 2005 issue of Nature magazine by Paul Breslin and his associates from Monell Chemical Senses Center. He describes oleocanthal as a natural anti-inflammatory compound that is potentially as strong as ibuprofen. He suggests that taken over the long term, it will have the same potential benefits that long term use of ibuprofen does. Their results found that taking 50 grams of extra virgin olive oil is equal to approximately 10% of the dosage of ibuprofen recommended for pain relief for adults. Olive oil also has a host of other benefits, including a heart protective effect.

For a FREE 3-Day anti-inflammatory eating plan, visit struggling2move.com.

How supplementation can help you with your wellness goals

Vitamins and mineral supplements are a good way to supply your body with nutrients that you might not be getting from your diet. Go down any vitamin aisle in a drugstore, market, or health food store. The first thing you will see is all the 'natural' supplements and vitamin complex tablets that all claim to provide all kinds of benefits.  There are supplements that claim to help you lose weight without exercise. Does it sound too good to be true? It is. You have to burn more calories than you consume and exercise will help you accomplish that, but I digress.  If you are considering adding supplements to your diet, having a discussion with your doctor will help to determine whether or not adding supplements would be beneficial for you.

Are vitamins necessary for optimum health?  Most people, even if they eat a healthy diet, may need some sort of supplementation.  Most vitamins are fine and are not harmful.  If someone does not eat a healthy diet or due to an illness or has a limited diet, a vitamin supplement could be very helpful. Fruits and vegetables have important vitamins in them and should not be eliminated from a diet unless a doctor orders it. In this case, a supplement would most likely be necessary.  Your body needs vitamins to keep it functioning. 

Most people think that vitamins alone are a source of energy.  That is not the case. Vitamins help regulate the body's metabolism. Vitamins also help the food we eat release its energy. It's the food that when absorbed and broken down into the nutrients the body can use that provides our body with energy. For instance, the body more easily absorbs calcium if you are also taking Vitamin D.  Most calcium supplements are already fortified with Vitamin D. 

There are thirteen vitamins that are all important to achieve optimum health. Vitamins E & C contain antioxidants. Antioxidants help to release free radicals, which are high-energy particles. These high-energy particles damage healthy blood cells. Studies are now coming out that indicate that the consumption of vitamins and supplements may aid in fighting cancer and preventing other chronic diseases. The research is by no means conclusive in this regard. Studies continue to be conducted in an effort to aid us with achieving optimal health.

A word of caution…there is such a thing as too much of a good thing.  An excess amount of vitamins in your system could cause bleeding and negative interactions with some prescription medications. 

Listed below are some vitamins and how overdoses can affect you.

• Vitamin A - Too much vitamin A can cause neurological problems

• Vitamin D - Too much vitamin D disrupts the balance of calcium in the body that can lead to calcium deposits in the soft tissues of the body.

• Vitamin C - Too much vitamin C can lessen the effectiveness of other medications.

• Vitamin E - Too much vitamin E can cause blood not to clot and can cause other bleeding issues.

Vitamins are just one tool among many that are available to us to help us get healthy and remain healthy. Vitamins alone will not do this. A healthy diet, exercise, and regular health checkups will do this.  

No one knows better than I do how important it is to eat properly and take care of my body. Also, like many others I have a tendency to be drawn to junk food. You don't have to be an Olympic athlete to get some exercise in. I also take vitamins and other supplements to help my body work better. 

There are a variety of opinions about vitamins, supplements, and healthy eating.  Vitamins are generally ok unless they are fortified with iron.  The effectiveness of vitamins with iron is often hotly debated. Some studies argue that too much iron can result in a fatal disease called Hemochromatosis, which attacks liver function. Therefore, some researchers suggest that iron supplementation should only be recommended if there is a diagnosed iron deficiency such as anemia.

You have complete control in this area. Do your research; there are a great number of websites that provide information on supplements and how they work. You should sit down with your physician and discuss your options.  S/he may suggest you meet with a nutrition specialist as well. Get smart and be healthy.  A little knowledge is a very good thing and in the case of vitamins the more you know how they work and how they could be harmful, the safer and healthier you will be. Trust your instincts, know your body, and get help if you need it. Good eating, good exercise, plenty of water and common sense will help you to meet your goal of good health.

For a nutrition and exercise plan that helps you achieve optimal health, click here.

Sourcing Natural Vitamins

There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. It is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct vitamins from natural vitamin sources is to eat a healthy and balanced diet. 

There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is essential to know where to source natural vitamins. 

• Vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

• Vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

• Vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

• Vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

• Vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

• Vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

• Vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

• Vitamin B8 sources are whole grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

• Vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

• Vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

• Vitamin B13 sources are root vegetables, liquid whey

• Vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

• Vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

• Vitamin C sources are citrus, cabbage family (such as, cabbage, cauliflower, broccoli, kale, bok choy), chili peppers, berries, melons, asparagus, rose hips.

This is, by no means, an exhaustive list but it’s a good place to start.

For a meal plan rich in food where you can most of your vitamins and minerals, click here!

To fill those nutritional gaps that you may not get from your regular diet, click here!

How to fix your metabolism

What is metabolism? If you said it’s how fast you burn calories, you’re partially right. Your metabolic rate does determine the number of calories your body burns. But your metabolism governs more than just your metabolic rate. It also keeps everything in balance – like your blood sugar, cholesterol, triglycerides, and blood pressure. 

When metabolism goes wrong

In ideal circumstances, your metabolism works like a well-oiled machine. You eat energy in the form of food. The body breaks the food down into sugar. The sugar is transported out of the blood and into the cells by the hormone insulin. Simple.

But most of us don’t lead ideal lives. We tend to eat diets high in simple carbohydrates (like bread, rice, and pastries), which cause a rapid spike in blood sugar levels. In response, the pancreas secretes loads of insulin. That’s okay occasionally, but when we consistently eat simple carbs, so much insulin is flooded into the system that we can eventually become resistant to it. In fact, one in five Americans suffers from insulin resistance, a precursor to diabetes and metabolic syndrome – both of which increase your risk of heart attack and stroke. That’s why it’s important to learn how to lower blood sugar.

Balance your blood sugar

There are a number of things you can do to support normal blood sugar levels. Exercising regularly and eating a healthy diet top the list. But superfood nutrition can also help. A daily shake loaded with vitamins and minerals that the body craves while reducing cravings for sugary snacks will do wonders for balancing your sugar.

When you balance your blood sugar, you’re investing in your long-term health. But you also get short-term benefits, like higher energy levels and an easier time losing weight.

Love your heart

If you’re resistant to insulin, chances are it’s putting a strain on your heart. That’s why any program aimed at supporting optimal metabolism will also address cardiovascular health. 

Give yourself a good foundation

Your body can survive even the most nutritionally deficient diet. But for your metabolism to really thrive, it needs a multitude of vitamins and minerals – in just the right quantities.

For a full overview of how your metabolism works, get Your Ultimate Guide to Nutrition and Metabolism available in our site store today.

For an eating and exercise plan aimed at supporting a healthy metabolism, click here!