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Healthy Eating

Rebel Wilson’s Journaling Method and 6 Tips For More Self-Love



When Rebel Wilson recently flaunted her slimmed-down figure on a jet to Palm Beach, Florida, her fans couldn’t help but ask about the diet she followed to lose more than 60 pounds. Rebel revealed in an IG Live last December that her success was due to mastering a healthy mindset and practicing self-love. When she got it right, the rest followed, she explained. Among other tips, she started a unique type of diary and also learned to nourish her body with mostly plant-based and protein-rich foods and exercise through hiking and nature walks, which further enabled her to relieve stress.

Speaking of her weight loss journey just before the New Year, the actress said she sabotaged her healthy eating intentions by eating stressful food and appeasing her emotions with unhealthy choices. “I used to reward myself with food,” she said. Now the star celebrates hard work with a nature walk or a hike in Griffin Park when she is in Los Angeles.

She wanted to start a “year of health” by respecting herself

Wilson revealed on her IG Live that she felt down some days even though it never reached clinical depression levels. She had played characters who derived part of her comedy from being overweight, and the pressure from the industry was to keep being that brand. Some of the film industry folks she worked with didn’t see their weight loss journey in a positive light: “I think they didn’t want me to be happy,” she thought last December. But now, after completing her Year of Health, Wilson concluded, “It’s not about anyone else,” which means if you want to make a change in your life, do it for yourself.

Wilson pointed out that getting to where she is today has been hard work. Even so, she doesn’t want anyone to think that she isn’t still indulging in favorite foods. “Sometimes I reach for a candy bar, but I’ve eaten a whole case of muffins,” she explained, but the goal is not to be perfect, but to be healthy. Wilson credits herself for coming a long way and hoping to inspire others to make healthier choices. She shared her personal tips and tricks that helped her stay on track, feel motivated, and maintain a positive attitude. The first thing she recommends to anyone is to write yourself a love letter to encourage them to achieve their goals.

6 Tips to Reset Your Emotional and Mental Health and Avoid Eating Stress

1. Write yourself a love letter. When Wilson decided to call 2020 the “Year of Health,” the actress wrote a sweet note to herself stating that she was able to achieve her goals. You don’t have to wait for the new year. Start each day that feels right and write yourself a love letter explaining why you deserve to be healthy and what you can achieve if you try.

2. Reward yourself with love instead of food. Wilson noticed that she was eating a tub of Ben & Jerry’s ice cream while watching TV, completely distracted by the way she was treating her body. Now she advises everyone to focus on their feelings, limit distractions like texting or watching TV while eating, and eliminate guilt if they end up overdoing it. Wilson said that she had to take a step back to understand what she was doing to herself and realized that her eating habits and unhealthy habits were due to stress and emotional eating. Today she likes to walk for an hour a day, drink lots of water and enjoy her meals in peace.

3. Try Wilson’s concept of journaling called “emotional writing purge”. Wilson used this technique when her LA-based doctor Habib Sadeghi, DO, told her how to do it. The concept is simple: take out your phone or set a 12 minute timer on your watch and then start writing down your feelings in a page-by-page journal. Write down everything you feel and add what you are grateful for. Then, at the end of the 12 minutes, add a positive “self-love note” to end the exercise. Then take the diary entry and destroy it. You can either burn it or flush it down the toilet to “purify” your emotions. In this way you symbolically let go and clear your mind of negative emotions. For example, Wilson said, “Suppose you have a disagreement with someone or a hard day at work. Write it all down and sometimes you see it from the other person’s perspective. “

Cleansing emotional writing is a way to process your emotions, not hold onto them. “I only ate to numb the emotions, but now I’ve learned that it is better to process my emotions.” Purifying emotional writing is easy, she emphasizes, and anyone can do it.

4. Read the book inside: A Spiritual Awakening to Love and Weight Loss. Wilson said one of the best things she did before starting her weight loss journey was reading the book Within, written by her doctor Habib Sadeghi, DO, the same person who recommended emotional writing for cleansing. Wilson says reading his book helped her heal from the power of self-love and she recommends it to her fans.

5. Find a meditation app. Wilson is a firm believer in doing things that will calm the mind and make you feel grateful. She recommended downloading an app that will help you meditate and find peace. For many people, hiking in nature is a form of meditation, being out there helps calm down and relieve stress, especially if you spend more than 2 hours a week outdoors.

6. Surround yourself with a supportive group of people. Wilson stated that some people initially did not support her efforts to lose weight and that certain industry experts advised her against it because being overweight was part of her character. “Once when I came to America, a security guard stopped me and said I was sorry that you were criticized for losing weight.” The actress advised everyone to surround themselves with friends and colleagues who would make you feel uplifted, not down.

To learn more about Rebel’s diet and weight loss journey, take a look at exactly what she eats in a day.

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Healthy Eating

One Major Effect Garlic Has On Your Gut, Says Science



Your gut is arguably one of the most important things to look out for when it comes to your overall health, as it can affect your risk for things like excessive weight gain, gastrointestinal disorders, and even cancer.

As more research is done, experts find that Food and nutrition play a huge role in maintaining your gut health. In fact, foods like yogurt, sprouted grains, salmon, and garlic have all been shown to make a positive contribution.

Particularly noteworthy is garlic. Not only because it is delicious, but also because it has been used medicinally for thousands of years. One important effect of garlic on your gut that researchers recently discovered is its Ability to act as a prebiotic for your gut microbiome.

But why is it so important? Well, maintaining a balanced gut microbiome is vital as it is the group of bacteria, fungi, and other components that live in your digestive tract that directly affect things like your digestion, immune system, and even your mental health!

Read on to learn exactly why prebiotic foods like garlic are necessary for maintaining a healthy gut.

First, what is garlic made of?

Garlic may be small, but it’s actually a complex food, with many different types of nutrients and compounds that make it a common medicinal meal supplement.

According to Nutrients, garlic cloves are mostly made up of carbohydrates, but they also contain protein, fiber, amino acids, water, and organosulfur compounds (which are also found in broccoli, onions, and cabbage).

Most of the carbohydrates in garlic are fructose polymers known as fructans. Although the health benefits of fructans are constantly being researched, many experts consider them “health-promoting food ingredients”.

For example, a report published in the Scientific World Journal states that fructans are known to promote better immune health, act as antioxidants in the body, and potentially act as prebiotics in the gut.

RELATED: Secret Side Effects of Eating Garlic, Science Says

How garlic helps your gut


It is important to note that much of the current research on garlic and gut health is conducted through animal testing, so more specifically related to human health needs to be discovered.

However, current knowledge about garlic and human health is positive and shows many specific benefits for the human gut microbiome.

According to Food Science & Human Wellness, the fructans contained in garlic act as “prebiotics” in the intestinal microbiome and promote the production of “good” intestinal bacteria (also known as bifidobacteria).

Prebiotics can do this by passing through your digestive tract without actually being digested, which allows them to be used as nourishment for the good bacteria in your gut, helping to keep the other bacteria in your gut at bay.

In addition, prebiotics are known to lower cholesterol and reduce the risk of cancer and other serious diseases, according to the Encyclopedia of Food and Health.

So it’s easy to see that garlic really does have some amazing gut health benefits, and while more research needs to be done, the current results are promising!

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Healthy Eating

Craving food vs. choosing food – FIT Talk With Tania



Photo: Contributed

When we use food to create hormonal balance instead of dieting, amazing things happen to our health.

When it comes to food, here in North America and in all of the First World countries we have choices – an overwhelming variety.

Aside from the rush for toilet paper over the past year, how many times have you gone to the grocery store and seen empty shelves? It never happens.

Some call it a blessing, some blame it on their poor food choices.

Regardless of where you sit on this food spectrum, we know for sure that we should be one of the healthiest nations on earth. But we are not. As a wealthy First World country, we have an abundance of food, but the vast majority of the population is nutritionally starved. One wonders how that can happen. It all depends on the choice.

Many diseases such as cancer, heart disease, high blood pressure, high cholesterol, high blood pressure, diabetes, Alzheimer’s, digestive problems and leaky gut are all referred to as lifestyle diseases today. Why? Because the lifestyle that the individual has chosen over time is what caused the disease.

It would therefore seem logical that if our decisions could have a negative outcome, it would seem reasonable that they could elicit a positive response as well. And there is science to back it up.

A study published on the NCBI website by the National Library of Medicine, National Institute of Health, shows how diet and lifestyle changes are key to reversing these lifestyle ailments and restoring general health.

“But Tania,” you say, “there is heart disease in my family, so sooner or later I’ll get it.”

So why not do it as late as possible?

And to address the genetic elephant in the room, our DNA only controls about 20 percent of the result of our health. Some scientists are now saying that it is even less. This means that we have about 80 percent control over the outcome of our health. Pretty amazing, isn’t it?

So why do most of our population continue to make poor food choices?

There are two aspects that play a role in how and what we eat – physiological and psychological.

The way our bodies are made up, our physiology requires us to ingest food. When we deprive our body of what it needs – restricting calories, removing food groups, forgetting to eat, skipping meals, eating junk food – blood sugar crashes and appetite hormones like leptin and grehlin are out of whack. .

However, the brain – the psychological component – still needs nourishment.

When we withdraw the energy it needs from our body, Grehlin goes into full swing and causes the brain to tell the body that it needs food quickly. Leptin, which normally tells us when we are full, is switched off.

Hello cravings and overeating. And then people are most likely to resort to packaged, processed, and / or sugary foods rather than healthy, healthy foods. It is a good thing to ignore cravings for bad food, but if you don’t refuel with good food on a regular basis throughout the day (for whatever reason – time, working late, dieting), your body will get its own Muscles take it away to form glucose and send it to the brain. Oh, and for your information, in case you’re wondering, it won’t take away from your stored fat.

It is quite difficult to make good food choices when hormones and “hangry” feelings are working against you when you demand to be fed as soon as possible. The thing is, you can get these hormones to work in your favor, to work with your body and brain to get rid of cravings, overeating, and spontaneous snacking. Believe it or not, you do it with food. The thing is, when food is used to restore hormonal balance, health happens.

Hormones are balanced when blood sugar levels are stabilized. And the way to stabilize blood sugar is to eat small, macro-balanced meals every three to four hours throughout the day.

I call this all three PFCs. Simply put, it’s a balanced mix of high-quality protein, healthy fat, and colorful carbohydrates combined within an hour of waking up and then every three to four hours throughout the day until about an hour and a half before bed.

It’s a simple concept that requires a little organization and preparation to get started, but the benefits are well worth it.

Blood sugar levels become normal, hormones are balanced, menopausal symptoms are minimized or eliminated, inflammation is reduced, joint pain is relieved, digestion is improved, cholesterol and blood pressure are normalized, the immune system is improved, it could help reverse some diseases, the Metabolism will turn on and stay on and the body will release stored fat and burn it for energy.

Just a little trivia for you – Did you know that for every pound of fat, there are 3,500 calories of stored energy waiting to be consumed? And as soon as the stored fat is broken down, will the excess weight that you possibly carry also be released?

It’s a wonderful side benefit that occurs when you stop dieting and focus on creating health.

Do you want to create health in your body? Join the 8 Weeks is All it Takes Facebook group today.

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Healthy Eating

The Surprising Snack You Should Avoid Because It Causes Bloating And Fatigue Throughout The Day



Snacking is a normal and healthy part of any diet, as long as you choose the right snacks. When deciding which foods to include in your diet to bridge the gap between meals, it is important to choose nutrient-rich ingredients that can help boost your energy levels and support an increased feeling of satiety to help you achieve the Avoid consuming excess calories throughout the day.

However, not all high macronutrient density snacks are actually ideal for weight loss, and some can make sweeping claims while they may get in the way of your weight loss success or even cause weight gain, inflammation, and discomfort. If you are struggling with a tight and bloated stomach after snacking, there comes a point where nutritionists agree that you should consider eliminating it from your diet.

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Protein is hands down one of the most important nutrients to include in any balanced diet, but the way you consume your protein is important to consider. While protein bars are a simple snack, they are generally not well suited to promoting weight loss and wellness, and are often full of preservatives, excess carbohydrates, and added sugars, but they can make inflammation in your body worse.

“Unfortunately, the quality of most bars on the market is very poor and should not be considered healthy,” warns registered dietitian Trista Best. “The vast majority are made up of refined carbohydrates, sugar and gluten, all of which can lead to gas and fatigue . “

If you’re snacking on a protein bar, chances are you’re looking for a quick protein boost and enough energy to get you through to your next meal. However, opting for a bar over a naturally occurring source of protein can come with a number of side effects, many of which are uncomfortable for the body. “As the body works to process these ingredients, it becomes inflamed, especially the intestines, and this inflammation leads to gas and fatigue, among other things,” says Best.

Although gas isn’t directly related to weight gain, it can make your body feel uncomfortable and negatively affect your mental health. If you feel that your clothes are tighter you may be inclined to ditch your healthy eating plan, but it is better to identify the foods that are causing these problems rather than assuming your weight loss plan will fail.


Since protein bars are often filled with additives and excess sugar, they can also have an inverse effect on your metabolism, making it difficult to burn fat at rest and consequently, weight gain over time. This snack may go well with your healthy diet as it provides one of the most important macronutrients you need to streamline your diet, but at the end of the day, getting your protein from more natural sources like chickpeas will serve you better Salad, lean meat, or even Greek yogurt.

These foods are more likely to keep your body energized while also being low in calories, sugar, and unhealthy preservatives, making them better at limiting inflammation, fatigue, and weight gain.

If you’ve just finished a difficult workout or are severely low in calories for the day, a low-sugar, high-protein bar may not be the worst option for getting a quick burst of energy. However, make sure that you don’t rely on this highly processed snack in your daily diet to banish gas, unnecessary fatigue, and discomfort and try to find more natural alternatives to give your body the energy it needs needed to make it between meals.

As with any food, you can enjoy protein bars in moderation and still see success with your healthy diet, but contrary to popular belief, in order to feel optimal about your body, they shouldn’t be a part of your diet. A good rule of thumb is to eat as many natural, whole foods as possible, and there are a variety of different sources that will benefit your body in the long run.

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