10 Small Steps to Lose Weight without Dieting

I know you set some goals for yourself to finally shed the unwanted pounds. How are things going with that?

It’s ok to be honest and say things aren’t going well and that you might need some help.

Perhaps what’s holding you back is not knowing HOW to start and then keep going after you started. Am I right?

If that sounds like you, let me help you move past that roadblock, get out of your own way, and start getting results…consistently!

While it is common to set high goals, experts say that setting smaller goals could do more for our health.

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

10 Small Steps to Achieve Your Weight Loss Goal without Dieting:

1. Try breaking your larger goal down into smaller goals. For example, my goal was to lose at least 50 pounds. I ended up losing 60! But, I took that and broke that down into wanting to lose my first 5 pounds, then my next 5 pounds, and on from there until I reached my end goal. It was less overwhelming to think of 5 pounds at a time instead of the whole 50 pounds.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and are more likely to make better foods choices throughout the day. For a filling and nutrition-packed breakfast, make overnight oats with fresh fruit and nut or seed butter, green smoothies with protein powder, egg scrambles with veggies and a side of fruit or whole grain toast.

4. Switch to whole grains. Whole grains are less processed, so they include more fiber, vitamins, and minerals. This means they will keep you fuller, longer. Whole grains include barley, brown rice, buckwheat, millet, oatmeal, quinoa, brown rice, popcorn, whole-wheat bread, pasta, or crackers.

5. Have at least one green salad every day. Eating a salad with protein, lots of colorful veggies and low-fat or fat-free dressing, is filling and may reduce overeating later in the day (ex. Those late-night munchies!). It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also aid in weight loss. For non-dairy sources of calcium, choose chia seeds, almonds, soy milk, tofu, white beans, kale, sweet potatoes, or broccoli.

8. Downsize. The smaller the bag, bottle, or bowl, the less you will eat. Practice portion control by using a digital food scale, measuring cups, and measuring spoons.

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol, and triglycerides.

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less. You can use an app such as MyFitnessPal or you can use a journal to record your meals. Tracking your meals is a great tool for accountability, awareness, and education.

Do you need help implementing these steps?

My *NEW* Fab Academy VIP Group Coaching Program is an intimate group coaching program for women wanting more hands on support and personalized accountability to achieve their weight loss goals. Over the next 90 days through weekly group coaching calls, weekly check-ins, and monthly 1:1 support calls, I will help you take a holistic approach to weight loss that focuses on nutrition, movement, and mindset so that you can transform your lifestyle, finally ditch dieting, and fit back in to your favorite jeans again!

Here’s some of the things that we’ll cover:

● A weight loss eating approach that doesn’t make you feel deprived.

● Exercise strategies to maximize results.

● Tactics for troubleshooting and conquering cravings.

● Tips for reducing stress.

● Mindset and habit shifts so your transformation sticks.

● And more!

>> Click here to learn ALL about The Fab Academy!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health & Weight Loss Coach + Blogger

Fab + Fit Health Coaching, LLC

@fab_fitcoaching

8 Sustainable Weight Loss Tips

Do you want to know something I wish I would have avoided when I first started my weight loss journey?

I wish I would have avoided going on a diet and looking for a quick fix method instead of creating a sustainable lifestyle change.​

While the quick fix dieting approaches continue to spread, they do not provide lasting results. More often than not, dieting methods which involve eliminating food groups (like carbs), time-restricted eating (intermittent fasting), supplements or pills, do not work. If they do, the results are just temporary.

What should you do instead?

Rely on a healthy weight loss method which will provide lifetime results. You have to set realistic goals. You can’t expect to lose the weight overnight when you didn’t gain the weight overnight.

Here are some tips on how you can lose weight in a sustainable way:

1. Do not starve yourself.

The key to a healthier way of losing weight is: Do not diet.

You may seem happy and feel that you are losing weight by skipping meals. But remember that this will not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. thighs, tummy, hips).

2. Start your day right.

Breakfast is the most important meal of the day. Have a healthy meal in the morning, with protein, to jump-start your metabolism.

Your food intake after you wake up will be used to burn fat all day long.

3. Eat frequently throughout the day.

Eating more frequently throughout the day can prevent overeating. This will also increase your metabolism and help you burn calories faster.

4. Decide on how much weight you want to lose.

Keep your goals realistic. It is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.

Once you have decided on a weight loss plan, stick to it and make sure that it is something you can realistically follow.

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. Adequate water intake also improves your digestion and reduces belly bloat.

6. Reduce sugar intake.

Plan your meals around lots of fruits and vegetables, whole grains, plus lean meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences.

7. Watch your fat intake.

Fat is not the culprit to being overweight. Your body needs fats to help you absorb certain vitamins.

There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.

8. Exercise.

Take the stairs instead of the elevator, jog, or cycle. Use these activities and other home chores if you can’t make it to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.

Go slow.

To sum it up: Eat healthy, drink lots of water, have enough sleep and exercise. By sticking to the basics, you are more likely to lose weight and improve your health, which would result in a new, healthier you!

Were these tips helpful? Comment below and let me know 💗

P.S. If you need help setting goals with realistic action steps by following my holistic approach to weight loss, then grab my eBook and Meal Plan “Your Best Year Yet! A 90-Day Goal Setting Guide on Nutrition + Movement + Mindset!”

​Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health & Weight Loss Coach + Blogger

Fab + Fit Health Coaching, LLC

@fab_fitcoaching

Weight Loss Strategies that Work!

Over two-thirds of American adults are overweight or obese. That’s quite a high percentage of adults who might be looking to shed some extra weight. But the only way to do this is one pound at a time!

With our quick-fix society, it can make some people wish and hope for a quick solution to their weight problems. They’ll try anything that promises instant results! Unfortunately, these ‘miracle weight loss’ products are a waste of time! Why? Because the rapid results followers experience mainly comes from losing water weight and not actual body fat.

For those of you who have tried weight loss diets or are thinking about trying one, consider all the dieters who have tried the same diets and didn’t see long-term results. The number one reason for permanent weight loss failure is the inability to stick with the diet!

Many individuals become ‘yo-yo’ dieters. They try one diet for a while, lose a few pounds, quit the diet, gain back the weight (and then some), and move on to another diet. The process is repeated. With each new attempt, there is often more weight to lose than there was initially!

Successful Weight Loss Strategies

If you want to lose weight successfully, you must realize, first, that there are no miracle diets or products that will blast away the fat! You didn’t gain the weight overnight! You aren’t going to lose it overnight, either! You will have to put forth effort to lose weight, one pound at a time! Even after you’ve shed those extra pounds, you will have to continue to work at controlling your weight, if you wish to keep the weight off. That’s why this journey needs to be about a lifestyle change!

In an article on Consumer Reports.org which rates various popular diets, Cathy Nonas, R.D., M.S., (an obesity researcher at North General Hospital in New York) states, “The best diet is the one you can stay on.” Consumer Reports goes on to say that “adherence is important…To maintain lost weight, dieters must permanently reduce their calorie intake, because they will need fewer calories to fuel their now-smaller body.”

Fad diets typically fail in the end. From my own personal experience, I have found that eating sensibly works best!

If you want to lose weight (one pound at a time), keep it off, and feel good, too, why not try cutting down on the empty calories found in most American diets? Eat more raw vegetables and fruits and whole grains. Go easy on the saturated fats and processed sugary or salty snacks. Limit yourself to smaller portions and avoid having second helpings. This type of diet is one that you CAN stick with and live with for the rest of your life! #Sustainable

Yes, you’ll have to make some lifestyle changes, and you’ll have to work on being more disciplined in your eating habits. But, in the end, it will be worth it! You’ll look better! You’ll feel better! Your confidence will return, and you’ll believe that there isn’t anything that you cannot do!

P.S. If you need help creating a sustainable action plan to help you consistently lose weight, one pound at a time, then you need my 90-Day Goal Setting Guide on Nutrition + Movement + Mindset! So that you can have your best year yet!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health & Weight Loss Coach + Blogger

Fab + Fit Health Coaching, LLC

@fab_fitcoaching

I help millennial career women who struggle losing weight create a sustainable lifestyle so they never have to diet again! Learn more about my 1:1 Health + Nutrition Coaching or my Personalized Meal Planning Service!

If you aren’t a member already, make sure you join us in the Fab + Fit Facebook group for community, support and accountability!

Eight steps to achieve your weight loss goal this year

Will this be the year you go from talking about your goals to actually making them happen?

I’m not talking about making them happen for a day or a week, or even a month, and then getting off track. I’m talking about you having a plan in place, executing to the best of your ability, and being consistent throughout the year.

Consistency does not mean perfection. It means you show up, no matter what. It means when life throws you an inevitable curve ball, you pivot instead of pausing on your journey!

If you didn’t reach your weight loss goal last year, it was most likely because you didn’t have clearly defined goals.

Since I know how crucial goal setting was for me on my path to losing 60lbs and keeping if off for 13 years, I felt the need to share these 8 steps with you to help you reach your goal!

Eight steps to achieve your weight loss goal this year

1. Know exactly what you want

This may sound obvious but unless you know exactly what you want, how can you achieve it? The more details, numbers, dates you can plan the better. You need a very clear focus of what you do want in order to achieve it.

2. Write down your goals

This is one technique that sorts out the people who succeed and the people who fail. We are constantly reminded how important it is to write down your goals yet very very few do it. According to research you are 95% more likely to achieve your goal if it is written down. Enough said. Do it!

3. Believe

If you try and achieve a goal that you don’t truly believe you can achieve, your subconscious mind will not allow you to achieve it. You’ll only succeed in sabotaging yourself. As Napoleon Hill said, “Whatever the mind of a man can conceive and believe, it can achieve.”

4. Remind yourself constantly of the goal

The more you repeat it to your subconscious mind, the more it will be programmed in. If you spend a lot of time on your computer I recommend using software that flashes messages on your screen that only the subconscious can pick up.

5. Be passionate about your goal

You’re far more likely to achieve your goal if it excites you. Why do you want this goal to happen for you? Think about all the benefits to you once you have achieved your goal. Imagine how you would feel, how would your life be different.

6. Break it down into bite size chunks

If you have 50+ lbs to lose like I did, don’t get discouraged. Take your end goal and break it down into smaller intermediate goals. What helped me was thinking about it 5lbs at a time. For you, it might be less overwhelming to break it down further into 1lb at a time. Do what works for you! It makes it easier for you to believe it’s possible and it helps you maintain your focus in the long run.

7. Reward yourself along the way

Every Time you have some success make sure you reward yourself. Remember that success happens both on and off the scale. Try to reward yourself in ways that do not involve food. I would buy myself a cute pair of jeans, a new purse or lipstick. You could treat yourself to a massage, new workout clothes, or running shoes. Rewarding yourself will help to keep the desire and enthusiasm burning. It will also tell your subconscious mind you’re achieving your goals.

8. Stay positive at all times

Ultimately the only person who can stop you achieving your goals is YOU. Fear and self doubt are common enemies but are only created in your mind. You must also make sure that you are concentrating on what you do want, not what you don’t want.

The only way you will fail is if you give up.

I want to hear from you! Reply back and let me know your goals for this yea and how you plan to achieve them! If you’re struggling. It’s ok! Let me know what’s going on and I am happy to provide tips!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health & Weight Loss Coach + Blogger

Fab + Fit Health Coaching, LLC

@fab_fitcoaching

I help millennial career women who struggle losing weight create a sustainable lifestyle so they never have to diet again! Learn more about my 1:1 Health + Nutrition Coaching or my Personalized Meal Planning Service!

If you aren’t a member already, make sure you join us in the Fab + Fit Facebook group for community, support and accountability!

3 Powerful Tips To Help Manage Everyday Stress

I know you’re a busy career woman trying to juggle it all and with the holiday season here, you might be experiencing a range of emotions from excitement to stress!

But how do you typically cope with stress?

If you’re anything like how I was, then your typical coping mechanism is most likely food. So how can you start managing your stress in a more productive way?

3 Powerful Tips To Help Manage Everyday Stress

Stress Busting Tip #1

Resolve right now to release every thought from yesterday and be only mindful of the now…. this thought only…this breath…this moment. Take in three very deep breaths and slowly release each one.

At the same time feel each and every concern, each and every problem, and each and every unresolved moment, begin to dissolve. You can deal with them at a later time. For now, you are only to be in this very moment.

Now go to your inner quiet place. Go deep inside to a place where you feel that you are at peace and then just relax and breathe in deeply and enjoy the feeling of being at one and at peace within yourself.

Use this special time and place to be calm. Free your mind and body of all worry, all regret, all disappointment, all anger and grief.

Stress Busting Tip #2

Next, think of one particular act, such as rocking your baby, taking a quick stroll, raking the leaves, etc. and do that one simple thing. All the while, your mind is quiet and calm and you are in your own special place within.

Practice this act of quiet and calm each day and you will see that you will accomplish so much more. At the first sign of being stressed, go back to this mindful, quiet place and start all over again until you have reached your inner place of calm.

Stress Busting Tip #3

The very best thing that you can do for yourself is to eat, drink and rest – to your health!

Stress is easily brought on by not eating and drinking properly. When you don’t get the number of hours of sleep that you need each night, you are only setting yourself up for additional stress.

Limit the amount of salt, sugar, caffeine and alcohol in your diet. Drink plenty of clean, pure water each day and do at least moderate exercise 3-5 times per week. This will breathe new life into your skin, hair and will nourish all of your vital organs.

When we are content and living a balanced life everyday stresses seem to pale in comparison. We are better equipped to deal with the unexpected.

You can take control today! Isolate only one particular stressor in your life and then work on it until you regain control. At the very least, have some new hope!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Weight Loss & Health Coach + Blogger

I help millennial career women who struggle losing weight create a sustainable lifestyle so they never have to diet again! Learn more about my 1:1 Health + Nutrition Coaching or my Personalized Meal Planning Service!

If you aren’t a member already, make sure you join us in the Fab + Fit Facebook group for community, support and accountability!

How to Ditch Sugar Cravings for Good + 2 Delicious Recipes!

At one point, I couldn’t stop myself from reaching for a cookie or a chocolate bar, even though I knew it wasn’t doing me any good. I think everyone has those days (or months or years) but those days are over. For you it might be running to Starbucks praying they didn’t run out of Frappuccino’s or hoping there’s one more M&M in the bag.

But when I learned about how destructive sugar is to our cells and energy levels, I made the choice to kick it to the curb. My days of riding the sugar addiction roller coaster are over and I’m here to help you in ending yours too. I know that liberating feeling of not having to rely on something external to make you feel good.

Sugar leads to sickness, and it ages you well beyond your years. Cells cannot thrive in an acidic environment, and sugar creates just that. It feeds bad bacteria in your body and throws off the delicate symbiosis that keeps you glowing and happy. Recent research has even shown that sugar lights up the same areas in the brain as cocaine. It’s highly addictive and destroys our brains.

Sugar robs you of energy and leads to weight gain or extreme weight loss due to malabsorption. When I’m craving sugar, I know my body is out of balance. It’s a signal for deeper nutritional deficiencies, yet it can never fill those gaping holes. Only wholesome nourishing foods and lifestyle strategies can do that.

Sugar occurs naturally in nearly all foods. When in its most natural state, for example fruit, honey or maple syrup, it contains enzymes, fiber, vitamins and minerals. But refined sugar depletes the body of its minerals and enzymes and creates an acidic environment leading to digestive problems, sinus congestion, cellulite, headaches, mucus in the stool, and allergies.

When we consume refined sugar, it has a negative impact on our blood sugar, which leads to irritability, anxiety, wrinkles, poor sleep, hormonal imbalance and can also lead to more serious health problems.

Here are some ways you can add sweetness to your life instead of consuming sugar:

• Journaling

• Exercising

• Reading for pleasure

• Adult coloring book

• Listening to music or a podcast

• Calling a close friend or loved one

• Taking a walk

• Taking a bath

• Getting a pedicure

• Shopping

• Getting a massage

Here are a couple of my favorite naturally-sweetened recipes!

THE BEST PROTEIN BALLS

1 cup cashews

1 cup protein powder

1/4 cup cacao powder, plus extra for dusting

1/8 teaspoon salt

2 tablespoons coconut oil

5 tablespoons honey

1/2 cup light coconut milk

2 teaspoons pure vanilla extract

1/2 cup coconut flakes, plus more for coating

Blend all ingredients, then form into balls and roll in coconut and raw cacao powder.

CHOCOLATE MOUSSE

1 avocado, mashed

1 tablespoon cocoa powder

2 tablespoons chia seeds

1 cup dairy free milk

1 tablespoon maple syrup or another sweetener (optional)

*You can use stevia instead of maple syrup

Mix all ingredients together in a blender or food processor until smooth, let sit for 15 minutes in the refrigerator, then serve.

How is your relationship with sugar?

Is it time for you to finally kick that habit to the curb? If yes, then what are some ways you can add sweetness to your life that don’t involve sugar? Comment below and let me know!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health Coach + Blogger

Text FABFIT to (877) 660-2651 for practical wellness tips + inspiration

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy! Learn more about my 1:1 Health + Nutrition Coaching or my Personalized Meal Planning Service!

If you aren’t a member already, make sure you join us in the Fab + Fit Facebook group for community, support and accountability!

5 Ways to Get Fit with a Busy Schedule

We all have one common enemy—TIME

For most of us, the #1 challenge to get fit and lose weight is not exercising itself but being able to actually fit an exercise program into our busy schedules.

So how do you do it? How do you balance the demands of family, career, important errands, relationships, organizational responsibilities, and working out?

I have found there are five keys that will help you fit a consistent workout plan into your already hectic life:

1. Commit to a specific schedule

When you fail to plan you plan to fail. Don’t try to haphazardly fit your workouts into your schedule without any rhyme or reason.

Therefore, right in the midst of all of your appointments, “to-do” lists, etc., should be a written plan for your weekly workout routine, so that you will never be in the dark as to when you committed to yourself to do.

To set yourself up for success, you will need to take the time to write your workouts into your weekly schedule. A reasonable starting point is 150 minutes of moderate cardiovascular activity per week. This could be walking, running, hiking, the elliptical spin class, boxing, etc. The key is to find something you enjoy! And yes, that is possible! lol

2. Utilize the weekend

Take advantage of the fact that it only takes 3-5 days per week to put together an effective, results-producing workout plan. One trick to help you pull it all off is to workout on the weekends. One of the benefits to this is that your schedule is more flexible.

What it also means is that when the hectic weekdays roll back around, you will only be responsible for working out 1-3 days during the work week.

3. Keep your workouts as a high priority

One of the biggest mistakes that even many people who have scheduled a workout program into their schedule make is allowing it to be bumped off of their schedule too easily.

Although things will occasionally come up that will cause you to have to reschedule the workout you had planned, you must be persistent in making sure that only the most important emergencies are allowed to temporarily take you off of your plan.

In the event that one of those important emergencies does happen and you can’t make it to your workout, reschedule with yourself to make it up on the next possible day that you are available to do so. If your own health, fitness, and efforts to lose weight are not a priority to you, they certainly won’t be so to anyone else. That was said in love 🙂

4. Enroll others in your goals

Don’t go at this alone. Let the important people in your life know what you are up to. Your spouse or significant other, parents, children, co-workers, or close friends will often pitch in and help you to meet your fitness or weight loss commitment to yourself if you make them aware and ask for their support.

Leverage these relationships to delegate some of your normal responsibilities or even allow you to shift appointments that you have with them as you restructure your schedule for your workout. If any of them are into exercise or trying to lose weight themselves, don’t hesitate to form a buddy system with them as you move forward with your program.

5. Don’t beat yourself up

No matter who you are, there will be times in your workout program that you just aren’t able to keep it up as you would like due to factors you cannot control. Don’t be too tough on yourself when that happens.

Remember that it is what you do consistently over a long period of time, not what you do in spurts, that truly counts. Just make sure that you get back to business as soon as you can and continue to press forward, doing your best to keep your momentum!

No matter what goals you have for health, fitness, or weight loss, you CAN fit an effective exercise program into that hectic schedule of yours and be amazingly successful at getting the results that you want!

Comment and let me know which tip was most helpful to you!

If you need support and accountability to maintain consistency in your fitness and nutrition goals, then click reply and let me know you want to learn more about 1:1 Health Coaching with me!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health Coach + Blogger

Text FABFIT to (877) 660-2651 for practical wellness tips + exclusive recipes!

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy! Learn more about my 1:1 Health + Nutrition Coaching or my Personalized Meal Planning Service!

The 10 foods stressed out women should be eating

When you’re stressed out, the foods that you’re more likely to turn to are traditional ‘comfort’ foods – think large meals, take-out, fatty foods, sweet foods, and alcohol.

While turning to these foods can make you feel better temporarily, in the long run, they can make you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.

Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind in the long-run rather than providing a temporary fix.

Some of the best stress-fighting foods include:

  • Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. Avocados contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties

  • Blueberries – Blueberries have some of the highest levels of antioxidants, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

  • Chamomile Tea – Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

  • Chocolate – Dark chocolate in particular is best for you, as it contains more flavanol’s and polyphenols, two hugely important antioxidants which can help combat stress

  • Beef – Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamin’s C and E, which can help your body to fight stress and anxiety.

  • Oatmeal – As a complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed.

  • Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert.

  • Pistachios – Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!

  • Green Leafy Vegetables – Leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical.

  • Fermented foods – Last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels.

Putting Together Your Diet Plan

Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

A good example of a healthy, stress-busting menu would be:

Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries

Mid-morning snack: Greek yogurt with fruit or a handful of pistachio nuts

Lunch: A whole-grain pasta salad filled with plenty of leafy greens

Afternoon snack: Dark chocolate

Dinner: Grass-fed beef with vegetables

Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea!

Remember to practice portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

Which foods will you try? Reply back and let me know!

P.S. Just in case you missed the exciting news, I just released my Summer Shape Up Recipe Book! 40 delicious, summer-inspired recipes to help you stay Fab + Fit this summer and beyond! Get the yummy details here!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health Coach + Blogger

Text FABFIT to (877) 660-2651 for practical wellness tips + exclusive recipes!

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy! Learn more about my 1:1 Health + Nutrition Coaching or my Personalized Meal Planning Service!

Edge Naturale’s Hair Vitamins: What were my results?!

It takes all of maybe 30 seconds of scrolling on social media for an ad to pop up. You might be tempted to scroll past them, but if you’re a product junkie in the making like myself, you slow down and read the caption, then the comments to see the real deal – is the product worth the hype or not?

One of the ads that stayed in my rotation was from Edge Naturale’s. Their ads caught my eyes because of the raving reviews and thousands of views and shares! So imagine my surprise when the lovely owner, Shantel reached out to me and asked me to try Edge Naturale’s Hair Vitamins for 30 days and share my honest feedback!

I’d taken hair vitamins before, but often stopped because they caused breakouts no matter how much water I drank. But I was willing to give these a try since it had been a few years since I tried hair vitamins. Plus, I wanted to support a small, female owned business!

Some may look at my pictures or have seen me in person and wonder why I would want to take hair vitamins in the first place. But I experienced hair breakage around my nape because I wasn’t giving that section of hair the TLC it needed. Like most naturals, my hair is full of different textures and curl patterns. The hair in my nape area has tighter curls that tangle easily and are more prone to dryness. The other sections of my hair are pretty healthy, but I haven’t experienced as much hair growth over the last year or so, which made me believe my hair was close to terminal length

Before accepting the opportunity to review the vitamins, I made sure to check out the ingredients. I was impressed by the quality of the ingredients! Beyond the standard Biotin, the plant-based formula contained 28 vitamins and minerals that support healthy hair growth, stimulate hair follicles, increase hair density, and reduce hair loss due to mechanical damage –  Selenium, Vitamin C, Zinc, Vitamin E, Hydrolyzed Collagen Type 1 & 3, and Vitamin B!

Incorporating the vitamins into my daily health regimen was pretty standard – take 2 tablets daily with a meal

Unlike other hair vitamins, I did not experience skin breakouts. At the end of the 30 days, my strands were denser and longer! My hair was also shiner and softer due to the extra vitamins and minerals. An added bonus was that my hair were growing faster too!

What’s my recommendation? I would definitely recommend Edge Naturale’s Hair Vitamins if you are looking for a formula with no added fillers, doesn’t cause breakouts, and allows you to see a noticeable difference after just 30 days!

If you’re interested in trying out Edge Naturale’s hair vitamins for yourself, click here!

Make sure to follow them on social too!

Subscribe to my blog and sign up for my healthy lifestyle VIP newsletter where I share practical nutrition and wellness tips and delicious recipes!

Yours in wellness,

Sharae Jenkins, MBA, FNS

Nutritionist + Health Coach + Blogger

www.fabandfitcoaching.com

5 Ways to Manage Cravings + Your Next Favorite Banana Bread Recipe!

Managing your cravings may seem like an impossible task. With every day stressors and temptations, and simply not knowing how to make better choices instead, your cravings might seem like they will always overtake you. But that doesn’t have to be the case

Even after being on this lifestyle change journey since 2008, I can honestly say the cravings haven’t gone away completely, but they have been greatly reduced. I do not give in to them nearly as often and I have developed a healthier relationship with food!

What have I learned along the way? I put together my top 5 Tips to Help You Manage Your Cravings plus a delicious recipe!

1. Eat balanced meals – One of the main reasons that you have cravings is because your body is not getting the nourishment it needs. Cravings are your body’s way of saying it is out of balance and lacking in one or more areas. Overconsumption of fast food, fried foods, sugary and processed foods leaves you nutrient-deficient because you’re filling your body with “empty calories”

To create a balanced plate, make 1/2 your plate green veggies, 1/4 of your plate a lean protein, then the remaining 1/4, a complex carb. You can also add 1-2 tablespoons of a healthy fat on the side for a little something extra!

2. Make breakfast – When you eat a healthy, balanced breakfast, you’re more likely to make healthier choices throughout the day. Allow your breakfast to set the tone for the day. What are your healthy intentions for the day? Establish that with the first meal of the day. Some easy options include overnight oats, green smoothies, egg muffins, casseroles or frittata’s

3. Fill nutritional gaps – If you’re craving sweets, then you need more glucose. But opt for fruit or naturally-sweetened foods. Craving chocolate? You might need more magnesium, found in nuts, seeds, beans, and whole grains. How about soda? You might need more calcium, which you can find in cheese or dairy foods (ex. yogurt or cottage cheese), green leafy veggies or sardines

4. Get some rest – When you’re tired, you might crave foods that will give you a quick boost of energy, like pastries, cookies, or candy. Establish a night time routine and aim for 7-9 hour of sleep per night. Your body needs to receive signals that it’s time to wind down – a warm bath, listening to soothing music, un-plug from social media one hour before bed, or read a book

5. Avoid extreme food restrictions – THIS is why I am anti-diet. Diets are restrictive and are essentially set-up to cause you to fail. “How do I know if I’m on a diet?” When you have a laundry list of “bad” or “off limits” foods, then eventually your body will rebel and you will begin to crave those foods more and more. I promote balance, moderation, and creating a sustainable lifestyle. Instead of constantly removing food from your daily diet (with the exception of food sensitivities and intolerances), find more calorie-conscious ways to satisfy your cravings

To help you with that, I’m sharing what I call your next favorite Banana Bread Recipe!

I hope you found these tips helpful! Comment below and let me know which tips you plan to try!

Don’t forget your recipe!!

I help career women who struggle losing weight create effective and sustainable lifestyle changes while eating food they enjoy! Let’s partner together! 1:1 Health Coaching or Weekly Personalized Meal Planning Services!

Follow me on Instagram! http://www.instagram.com/fab_fitcoaching

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