Healthy Eating 14 Day Plan: Register Today!

Are you looking to get back on track with what you are eating? Do you need guidance when it comes to portions and what you should eat at each meal? Want learn how to say goodbye to your cravings? On August 12th I am launching a 14 day healthy eating program.

Healthy Eating 14 Day Plan

I know how frustrating it can be trying to educate yourself on nutrition and healthy eating. With so much information available it can be overwhelming figuring out what to do and how to get started.

Most people start making many changes to their nutirtion all at once thinking that they have to do it all to be healthy. When this doesn’t work they are left feeling discouraged and even more overwhelmed. But don’t worry! I have created a new program that will keep you from feeling stressed as you create new healthier habits.

As a personal trainer and certified nutrition coach I have combined my knowledge of both fitness and nutrition to give you a well rounded plan. You will receive daily emails, food tracking sheets, and templates on how to create a balanced meal. Take the guess work out and start feeling better when it comes to you and your loved ones nutrition.

I am also offering each participant a one time health coaching session with me. During this session we’ll chat about your current health status and eating habits. We’ll create your individualized plan to achieve your goals. This is your opportunity to ask me everything and anything!

The 14 Day Healthy Eating Program will start on August 12th and is $100 total.

What’s included in this 14 day clean eating program?

  • Food Tracking Sheet that will help you look at your diet right now. Become your own expert on how you feel when you eat.
  • YES/NO List of acceptable foods.
  • Meal Inspiration Template. Personal taste preferences are so unique so instead of focusing on recipes I will be sharing this template on how you can create well balanced meals.
  • Coaching from Tamara throughout via daily e-mails that include education and inspiration.
  • 14 days of support. The first 4 days will prepare you for your 10 day healthy eating program.
  • One time consult via phone or Google Hangout with Tamara.

Please register to join below. I am only accepting the first 10 participants who register.  I would love to have you be part of my brand new 14 day healthy eating program.

After you register I will invoice you via Paypal within 24 hours for the 14 Day Healthy Eating Program ($100).

I will send you the health forms, waiver and liability forms. Payment (in full) and all forms are due prior to the start of the 14 Day Clean Eating Program. Please let me know if you have any questions at all!

Are you ready to get started? Register below. This will only be open to 10 participants.

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Break Free of Sugar Addiction

Would you consider having a sweet tooth an addiction? For those who don’t have diets high in sugar it can be hard to understand why it can be so challenging for others to eliminate soda, candy, and other sweets. The problem with sugar is the more you consume the more sugar your body wants, creating a cycle that is hard to break.

WHY SUGAR IS HARMFUL

According to researchers at the University of California, sugar poses a health risk and contributes to around 35 million deaths globally each year. Refined sugar like candy and soda is now considered to be a potentially toxic substance like alcohol and tobacco.

Sugar affects the feel good or pleasure levels that happen from dopamine being released in the body. Dopamine levels also increase with other stimulating addictions such as drugs and alcohol. Sugar binges cause changes to the dopamine receptors and over time more and more sugar is required for the next sugar high to be effective. These large amounts of sugar cause the blood sugar levels in the body to spike.

Sugar Addiction The Perpetual Cycle

In order to counteract all the sugar in the body mass insulin is secreted to return the blood sugar levels to normal. The excess amount of insulin in the body is stored as fat and with the feelings of the sugar high sedated the body begins to crave more sugar again. This never ending cycle is repeated because the blood sugar levels in the body have become low thus increasing your appetite and cravings. There are many dangers to a diet high in sugar including weight gain, tooth decay, high cholesterol, and type 2 diabetes.

Cancer loves sugar. If you or someone you love is recovering from cancer eliminating refined sugar and establishing a diet rich in whole foods can be a critical component in recovery. Many doctors will recommend ketogenic diets to their patients diagnosed with cancer because it starves the cancer cells by the lack of glucose.

Candida or “yeast” also feeds on sugar. Candida is one of the most common infections people have and it is an unfriendly bacteria that takes over your digestive system and produces toxins. Diet is the best defense against Candida. Avoid or limit: refined sugar, wheat, dairy products, and alcohol.

HOW TO KNOW IF YOU ARE ADDICTED TO SUGAR

If you find yourself answering yes to several of the questions below you may have a sugar addiction.

  • Do you find yourself consuming more sugar for the same effect?
  • Do you have to consume it throughout the day or else you notice a negative impact? Do you get headaches or feel extra tired?
  • Do you eat more than you meant to consume?
  • Do you feel out of control and can’t stop eating the sweets?
  • Do you go out of your way to get it?
  • Do you continue to eat it even though it negatively impacts your health?

HOW TO BREAK FREE FROM THE SUGAR CYCLE

Read Your Labels

The first step is to identify sugar in your diet. While this might not seem challenging it is very important to take a close look at what we are eating by reading the labels. I have listed below many of the different items you might see on your ingredient labels. If you see these listed it means sugar has been added to your food. Stay away from any food that has these listed in the first 5 ingredients. Once you have identified the sources of sugar in your diet, clean out your kitchen.

  • Agave nectar or syrup
  • Barley malt
  • Beet sugar
  • Brown rice syrup
  • Brown sugar
  • Cane sugar or juice
  • Confectioner’s sugar
  • High fructose corn syrup
  • Date sugar
  • Dextran
  • Dextrose
  • Diatase
  • Fructose (fruit)
  • Fruit Juice
  • Glucose
  • Honey
  • Lactose (milk)
  • Malt
  • Maltodextrin
  • Maltose (honey)
  • Maple Syrup
  • Molasses
  • Sorghum
  • Sucanat
  • Sucrose
  • Sugar
Go Shopping

Now that you have removed sugar loaded items from your kitchen it is time to find a better alternative. Replace high sugar cereals with with multi-grain options that contain little sugar. Instead of using sugar to sweeten your oatmeal use berries or a banana. Remember that you want to eat your calories not drink them. Get rid of the juice, soda, and the blended coffee drinks and instead drink water with mint, cucumber, lemon, or oranges.

Get Rid of Cravings

Now that you know what to avoid and have a kitchen stocked with better options it is time start focusing on not consuming high sugar foods. The first week will be challenging. Make sure you have snacks ready to grab so you aren’t tempted to reach for a candy bar or cookie. Ziplock bags of precut vegetables and hummus make a great ready to go snack.

If you feel like you may be addicted to sugar I would love to help you. I am sharing a sneak peek today on my new program! Keep reading for more information!

14 DAY CLEAN EATING PROGRAM

14 Day Clean Eating Program

On August 12th I am launching a 14 day clean eating program to rid your body of the sugar cravings.

This program will flush nutrient rich whole foods into your body to help you break free of sugar addiction. By limiting your sugar intake and keeping your body nourished you will successfully be able to break the addictive cycle of sugar.

The 14 Day Clean Eating Program will start on August 12th and is $100 total.

What’s included in this 14 day clean eating program?

  • Food Tracking Sheet that will help you look at your diet right now. Become your own expert on how you feel when you eat.
  • YES/NO List of acceptable foods.
  • Meal Inspiration Template. Personal taste preferences are so unique so instead of focusing on recipes I will be sharing this template on how you can create well balanced meals.
  • Coaching from Tamara throughout via daily e-mails that include education and inspiration.
  • 14 days of support. The first 4 days will prepare you for your 10 day clean eating program.
  • One time consult via phone or Google Hangout with Tamara.

Please register to join below. I am only accepting the first 10 participants who register.

After you register I will invoice you via Paypal within 48 hours for the 14 Day Clean Eating Program ($100).

I will send you the health forms, waiver and liability forms. Payment (in full) and all forms are due prior to the start of the 14 Day Clean Eating Program. Please let me know if you have any questions at all!

Are you ready to get started? Register below. I will be accepting the first 10 registered participants.

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The Drop & Squat Workout

I am fairly certain I won’t be able to move this morning. The last two days I have been at Yoga Sculpt Training for CorePower Yoga and I think I might have squatted myself silly. I can’t remember the last time I did that many squats at once. It has been awhile and my legs are letting me know.

Learning a new format has really taken me outside of my comfort zone. It is humorous to hear yourself try to teach knowing where you want your class to go but being unable to verbalize it effectively.

In honor of the insane amount of squats and pushups I have done over the last two days I wanted to share the love with you! Here is a fun workout that has just the right amount of squats and pushups to get your heart rate up with a fun little cardio burst thrown in at the end. Have fun and remember to drop low into each and every squat. Keep your chest up and those hips back.

Drop & Squat Workout

Hope you all have a great weekend! Just curious, has anyone taken class at CorePower Yoga? Would love to hear your thoughts!

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