Top Health Tips – Emily Reynolds

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Emily Reynolds is a World Bodybuilding & Fitness Federation (WBFF) pro Diva Bikini athlete, an International Natural Bodybuilding Association (INBA) pro bikini athlete, O’Neill 365 Icon, figure champion, competition coach, personal trainer, nutritional and wellness consultant, fitness personality and model.

Top Health Tips

I always like to offer tips that will help you live healthy and more balanced lives. Here are a few things I like to do in order to help me stay on my clean eating Meal Plan.

Measuring Tips
I recommend getting a scale to weigh your food. This will help a lot in the beginning & after a while you will learn how to eye ball it. Scales can be bought at Wal-Mart, Vitamin Shoppe, I even got mine at The Dollar Store. No need to go fancy. When weighing your meat always weigh after it is cooked. Fish especially shrinks up a lot & you want to make sure you are getting the correct oz. weight to get all that healthy protein. When weighing your veggies always weigh them prior to steaming. If you weight after you will be weighing a lot of water. Always lightly steam when you can so can that you keep in as many vitamins as possible.

Extra Vitamins & Minerals
If you are really hardcore you can let the water you steam your veggies in cool off & drink it with your meal. This way you are not wasting any vitamins or minerals :)

Green Tea
It is a great antioxidant that will keep you vibrant & young while ramping up your metabolism. Just remember that the more tea that you drink the more water you need to drink.

Gluten Free
Do you ever get uncomfortable stomach bloat? Try replacing your pastas, breads, and cereals with Gluten Free versions. Gluten Free diets have become so popular you can find gluten free option in nearly every grocery store now! You do not have to have Celiac disease to benefit from a Gluten free diet. Gluten is one of the most common allergies. More often than not this healthy alternative tastes the same but you will feel way better without that swollen Gluten belly!

Alcohol & Dairy
Two BIG time culprits when it comes to stubborn belly fat. If you can eliminate them you will see tremendous results. If you can minimize your intake you will see some results. Remember you get back the same as you put in!

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Natural Metabolism boosters
I recommend you adding to any of your meals: Cinnamon, fresh salsa, mustard, hot sauce, chili.

Be Realistic
Giving up a habit cold turkey can create unrealistic expectations & result in failure. So what I want you to try to do is to start slow. Maybe replace your milk chocolate with Dark 70% cacao or higher. Instead of Rocky Road buy a small size (quart) of Non Fat Frozen Yogurt. Make your own popcorn & dust it with Himalayan Rock Salt rather than store bought butter popcorn.

Less Boob Tube
TV watching is a huge culprit when it comes to over eating!! One thing I recommend is limiting your TV time just as your Mom & Dad did for you when you were a kid. Pick one favorite program per evening & do some at home body weight exercises – pushups, sit ups, even just bicep curls with 2 cans of soup! Stay moving at least during the commercials rather than plopping down with snacks.

Gum
It is a myth that chewing gum will suppress your appetite. It has been proven to do the exact opposite. What happens is a signal is sent from your brain to your stomach that food is on its way, and you begin to produce gastrointestinal juices. Then the food never comes, leaving you feeling hungry – because you told your brain that food was on the way. What I recommend is keeping a tooth brush with you. In between your meals grab for the toothbrush & a clean fresh mouth will delay your desire to eat & keep you from forming those gastrointestinal juices that will make you hungry.

Water
Did you know this zero calorie thirst quencher speeds up your metabolism? Make sure to get in as much as possible. Not everyone can drink 1 full gallon but I bet if you carry a full gallon around all day you will surprise yourself! I like to add fresh lemons, cucumbers and even some stevia to make my water into a sweet refreshing treat.

Eating every 2.5 to 3 hours
This is probably THE MOST IMPORTANT factor in weight loss & healthy weight maintenance. Reason being – if you eat too soon after a balance meal – let’s say you snack on something at the office an hour after your lunch. What happens is that your blood sugar spikes and those extra calories that your body doesn’t really need are going to get stored & eventually turn into fat. Now let’s look at the opposite scenario. If you wait too long to eat – say you have a busy day & go 5 hours in between meals. What happens here is your body goes into starvation mode. Your body is a machine & frankly it doesn’t care or understand that you have one unexpected errand to run & that you are going to feed it when your home.

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All if knows is that it must survive. In order to survive your body will begin to store more fat so that next time to decide to skip a meal it has those stores to take from for its energy. I won’t even get into how unhealthy & detrimental to your health this is! So please know that a consistent & balance eating schedule is crucial to obtaining your fitness & health goals. Feed your body regularly & feed it the cleanest food you can. Change up your workout routine every month or so & always keep your workouts challenging. With the combo of these two things you WILL reach your goals!

Remember…Be your best you
Emily Reynolds

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