How to follow the 80/20 plan

Have you ever heard of the 80/20 rule?

It can apply to just about everything in your life … including your health and fitness.

It’s an idea that works for a LOT of people. Not only does it get them out of the “all-or-nothing” mindset with food and health – but it’s also really simple.

It works like this:

• 80% of the time, eat nutritious whole foods: vegetables, fruits, whole grains, healthy fats, and lean proteins

Can’t get much simpler than that.

On a practical level it can work like this (I’ve done the math for you!):

• There are 21 meals a week (3 meals a day x 7 days), and 80% of 21 is 17. 
• This means you focus on healthy eating for 17 meals a week.

Or if you’d prefer to break it down by your overall calorie intake, you’d devote 80% to healthy choices. 

• At 1,500 calories a day, that’s 1,200 calories of healthier options.

• At 2,000 calories a day, it equals 1,600 calories

With this approach, no food is ever off-limits. 

Many people say that it helps them create healthier food habits because of the focus on healthy foods vs. deprivation.

The one key part of this plan is to make sure your 20% of “relaxed” eating is actually 20% – it can be easy for those portions to creep up in size.

TIP: Other people follow this same philosophy, except they use 90/10 as their target, eating nutritious foods 90% of the time.

It’s all about what works best for you and your goals!

At Alignment Studio, we’re here to help you make YOUR goals a REALITY in a way that works for your lifestyle. 

If you’re ready to make a real change, our personalized training will help you uncover energy you didn’t know you have – and put you on the course for even bigger wins.

We do it with custom programming and accountability.

Want to know more? Head over to www.alignment-studio.com and sign up for a FREE initial consultation.

Just looking for tips and support? Join our private FaceBook group by clicking here:

Thriving in Menopause

How to get more protein on a plant-based diet

There are two important words when it comes to your meals and nutrition: variety and planning!

But these words are even MORE important if you eat a plant-based diet. 

That’s why today I’m going to lay out a few basic tips to help you get more out of the plant-based protein you eat.

Because when you eat a plant-based diet …

Not only do you have to make sure you eat foods that add up to enough protein for your needs (along with vitamin B12, iron, omega-3 fatty acids, and other micronutrients hard to find in plant foods) … 

You have to add a little extra because most plant proteins aren’t as easy for your body to use. 

This is because most plant proteins are “incomplete.” This means they don’t have all the essential amino acids to form a complete protein for your body to use.

Here are a few strategies to help you maximize your protein intake when you’re eating a plant-based diet: 

1. Eat plant-based foods that ARE complete proteins. 

The good news is that there are more of these available than ever at your grocery store. 

Foods like:

• Ancient grains (quinoa and amaranth)

• Chia seeds

• Buckwheat

• Hemp products

• Non-GMO/organic soy products (tofu, edamame, tempeh)

Adding these to your rotation of foods can help boost your overall protein intake.

2. Combine plant foods to form a complete protein.

When you pair two different incomplete protein sources, it can add up to a complete protein.

Incomplete protein sources include:

• Whole grains (rice, barley, etc.)

• Legumes

• Nuts & seeds

• Some vegetables (brussels sprouts, corn, asparagus, broccoli, etc.)

Many common dishes include incomplete proteins that work together. A few examples:

• Rice & beans

• Almond butter & whole grain bread

• Salad with quinoa & black beans

Dietitians used to recommend that every meal should include at least 2-3 incomplete protein sources …

but they now say that as long as you eat a variety during the day, you can meet your protein needs.

 

3. What about plant-based protein powders?

There are dozens (maybe hundreds!) of different plant-based protein powders on the market.

While they may be high in protein, it’s important to remember they can also be highly processed and can contain sweeteners and other products that might not align with your health goals.

Be sure to read your ingredient labels and do your research.

If you need specific ideas for new recipes to try, check out my Plant Powered Recipe Ebook, available for a limited time.

Sometimes it just takes a few small tweaks to unlock incredible results!

How hidden AGEs are secretly aging you

Today’s topic may make you rethink how you cook your meals; i.e., more salads and less flame-roasted burgers! 

It has to do with a gooey, disease-promoting substance that can build up in your body because of 1) the foods you eat and 2) how you prepare them. 

Here’s a visual: picture your grill after you’ve just finished cooking.

You know all those sticky bits that glue themselves to the surface?

Those bits are like the Advanced Glycation End Products (AGEs) or “glycotoxins” that can build up in your system.

AGEs are linked with premature aging, diabetes, Alzheimer’s, kidney failure, heart disease, high blood sugar, and more. 

They can form when a protein or fat combines with sugar in your bloodstream.

They also can form in foods that have been exposed to high temperatures (grilling, frying, roasting, etc.).

They cause oxidative stress and inflammation in your body. The good news is that you have some built-in ways to get rid of AGEs, BUT … 

If you eat too many of them or too many form inside of you, your body can have a hard time keeping up.

A quick list of foods high in AGEs:

• Highly processed foods 

• Foods with added sugars

• Fried foods

• Meats

• Cheeses

• Fried eggs

• Butter 

• Foods with refined oils

• Margarine and mayonnaise

• Foods cooked at high, dry heat

Here’s how to help slow them down from forming in your body:

• Eat a whole-foods-based diet that includes legumes, vegetables, fruits, and unprocessed grains

• Avoid eating high AGE foods when possible

• Cook IN liquids when possible, for example, steaming, poaching, or stewing

• And if you’re not cooking in liquid, try to still use it whenever possible (example: braising) 

• Don’t char your food or over-cook it!

• Exercise and being active can help keep your levels down

So can making sure you get 7-9 hours of sleep every night.

Knowledge is power – and taking steps to avoid AGEs now can help you take more control over your health into the future.

Purple pandas and green giraffes

Challenge: for the next 15 seconds, do NOT think about purple pandas.

Don’t imagine them romping through their bright purple panda fields. Don’t picture them climbing up their big purple trees or drinking from their beautiful, flowing purple waterfall. 

I mean it, stop thinking about purple pandas! Did you stop thinking about them yet? 

Ok good, because now I want you to think about bright green giraffes. 

Imagine their long green necks stretching up to eat the leaves on the big green trees. 

Their baby green giraffes are playing nearby in the field, running around on the thick green grass. 

Now… how are your purple pandas doing?

Gone, right? (At least until I asked!)

Well, the same thing happens in your brain with negative and positive thoughts.

Trying NOT to think negative thoughts (like not thinking about the purple pandas) is only going to put your brain on a mission to think them… and to keep thinking about them! 

→ In fact, the more you try NOT to think about certain things, the more you end up thinking about them. 

There is even a name for it: “The Pink Elephant Paradox.”

A few examples of thoughts that don’t serve you: I’m not good enough, I’m just going to quit anyway, I should be faster, I should be stronger, I should be better by now, etc. 

No matter which negative thoughts may run through your head … the more you think about them, the more likely you are to believe them. 

But when you REPLACE those negative thoughts with positive ones (aka the green giraffes!)... 

You shift your attention and choose thoughts that serve you and support your goals.

Examples of thoughts that DO serve you: I always give it my absolute best, I show up for myself, I’m the kind of person who does what it takes, I can do anything I set my mind to, etc.

It’s not something that happens automatically. It’s an active process. 

We ALL have negative thoughts, but it’s a choice to listen to them. 

So if you’re ready to replace those purple pandas with green giraffes … so that you can live the life you DESERVE… 

Our personalized coaching helps guide women through the menopausal transition so they can confidently enter this new phase of life.  

I’ve set aside time for 5 FREE goal-mapping sessions. They’ll probably go quickly, so if you want one, book your call asap: https://p.bttr.to/3ruMnLi. 

10 ways to Find Time for Your Health

Do you know one of the TOP reasons people have for NOT being able to commit to a regular wellness routine? 

It’s because they say they “don’t have enough time.”

So in this email, I’m going to break down some ways you can find that time!

This quotation pretty much sums up why this matters:

If you don’t make time for your wellness, eventually you will have to make time for your illness. ~~Unknown

Even committing to JUST 5 MINUTES can help transform your routine. Over time, after that 5 minutes takes root, it can grow to 30 minutes that you enjoy and look forward to.

10 Ways to Find Time for Your Health

1. Get up first thing in the morning and go for a walk, meditate, or do breathing exercises.

2. Take a walk or read a self-development book at lunchtime.

3. Stretch out while watching TV at night.

4. Turn household chores into a cardio session by turning up the music and moving fast enough to get your heart rate up.

5. Turn your date nights into “fun” nights – go skating, hit the batting cage, go for a bike ride, or be active! (The same goes for family activity days.)

6. Have a plan for your nutrition and healthy habits. When you have a plan in place, following it is a no-brainer!

7. Make an appointment with your calendar every week and block time for your health into your schedule (workouts, meal planning, meditation/yoga, shopping, & prep, etc.).

8. Find things you love – whether it’s food choices or exercise choices. You’ll start looking forward to it.

9. Get support and accountability either in-person or online. Sometimes all you need is a cheerleader.

10. Wear a fitness and/or sleep tracker and set daily goals. Don’t go to bed until you meet your movement goals … and monitor your sleep to see how what affects it. 

Another way to make time for your health and wellness:

Hire an experienced coach who can create a plan that works with your lifestyle, helps keep you motivated, and provides accountability and support every step of the way!

If you’re struggling to find time for YOUR wellness/fitness, sneak away for just 5 minutes and take action (stretch, walk, meditate … just do ONE THING). You will feel accomplished afterward!

This always gets me fired up ...

Want to know the #1 roadblock that’s stopping people from reaching their goals? 

This is based on my years of experience, but there’s plenty of science to back it up.

The #1 thing – not mindset-related – that stops people from reaching their health & wellness goals is … drumroll …

Eating ultra-processed – aka “JUNK” – foods! 

By that I mean:

• frozen or prepared meals, instant noodles, and soups

• baked goods, (pizza, cake, cookies, packaged bread, etc.)

• processed cheese products, ice cream, candy

• breakfast cereals

• chips, crackers, and other packaged snacks

• processed meats (sausages, fish fingers, chicken nuggets, processed ham)

• sodas & other sugary drinks




If you want to live a high-energy and healthy life – these foods are NOT your friends.




Not only do they contain less fiber, vitamins, and minerals than whole (unprocessed) foods … 




But they also contain unhealthy added sugars, fats, and salt.




They are engineered to make you want to eat MORE than you would if you were eating whole foods. 




Because of all of the chemicals they use to make you CRAVE ultra-processed foods, it’s tough to break out of the cycle.



Not good. 




But that’s just the start of it.




• One study of more than 100,000 adults found that eating 10% more processed foods was linked with a 10+% increase in heart disease and stroke.




• Another study of 20,000 adults found that eating more than 4 servings of these foods a day was directly linked with an increased risk of all-cause mortality. For each extra serving, that risk increased by 18%.




• Plus, they are linked with gaining weight, which is linked with diabetes, heart disease, and a whole bunch of other ailments and diseases.




Your amazing body deserves nourishing food. Not junk.




It can take some time and patience to retrain your tastebuds, but it’s definitely worth it.




If you are looking to take the next step to boost your health & wellness, we’re here to help. Our personalized coaching has helped hundreds of people

just like you live a healthier, more vibrant life. You can learn more here.

Should you do a detox?

Controversial topic ahead!

A lot of people LOVE the idea of “doing” a detox. 

Since this month we’re focusing on getting rid of things that are blocking your results, I thought it was important to talk about them.

But, what if instead of talking about detoxing the body … we talk about detoxing what we put in, on, and around our bodies?

(NOTE: This is also known as living a healthy lifestyle!)

The fact is, your body already has an AMAZING built-in system to get rid of waste and toxins. It includes your liver, kidneys, skin, lungs, and large intestine. 

But unfortunately, our modern lifestyles and habits tend to make it harder for our organs to do their jobs.

The good news is that you can help turn that around by cutting back on the overload your “detox” system has to deal with.

Bonus: This approach helps YOU reach your goals faster, and feel better, too.

7 Ways to Boost your Body’s Detox System:

1. Limit alcohol. Too much alcohol can make it harder for your liver to do its normal jobs – one of which is helping your body get rid of toxins. (Experts recommend limiting alcohol to 1 drink a day for women and 2 for men.)

2. Get enough sleep. During the day, waste builds up in your brain. Then, at night when you’re sleeping, it’s swept away. Not enough sleep = waste buildup.

3. Drink enough water. Water performs lots of functions in your body, including helping your body’s detox system remove waste products from your blood.

4. Avoid sugary & processed foods. Eating high-calorie foods low in vitamins, minerals, and other nutrients is linked to chronic diseases like obesity and diabetes. This can hurt your organs (like kidneys & liver) that help your body’s detox system.

5. Don’t eat too much salt. Among other things, it can lead to your body retaining water (related to #3 above).

6. Be active. Exercise and regular activity lowers inflammation in your body and helps boost your body’s ability to detox.

7. Choose your self-care and home cleaning products carefully. Using natural products on your body and in your home can drastically cut your exposure to chemicals.

When you support your body with a healthy lifestyle that works with your schedule and your goals, you don’t need a quick fix!

We can help you make that a reality. Our personalized coaching is designed to help people just like you have more energy and naturally detox without increased stress or deprivation.

Have questions? Drop a comment below.