Despite my lighter* disposition now that the sun isn’t setting before 5 p.m., (* OMG #UNSUBSCRIBE — okay, I’m seriously done), it’s painfully apparent that these exposed shoulders — and ankles — are in desperate need of some Vitamin D…
Dating experiments, the perfect one-piece & my most-asked-about sneakers… Among Other Things.
Friday at last, yes!
What’s in store for the weekend, lady loves?
Here’s a quick look back at the peaks & pits of my week:
Peak: Damn, lots to love about the last few days. My dear friend Kate had her baby, for one, and I always love seeing so much girl power online (and IRL) around International Women’s Day.
Major feel-good (kick-ass) vibes heading into the weekend — hence, today’s featured photos. They’re from my friend Ashley’s bachelorette party in Palm Springs a few weeks ago — I’ll share more with you next week, but you can see her recap post here.
Pit: Despite a productive week, my to-do list is still lookin’ a mile long — and my inbox is even more daunting. Same boat for you, too? Here’s hoping this statement is no longer true come Monday… But if it is, that’s the sign of a good weekend, so hey.
Fiesta, fiesta: I’m off to a wedding in Mexico next weekend (Ashley’s, the bachelorette!), and I’m looking for a dress that’ll match these striped sandals. They’re super cute, but more importantly: Comfortable — thus, dance floor approved.
Five key nutrients I’m adding to my regime this spring– and why you should consider them, too.
You know all about the importance of switching up your diet and workout routine in order to see the benefits, but what about your vitamins and supplement regime? Ever wonder if the same “rules” apply?
Admittedly, I hadn’t — until recently.
Not to mention, there are few wellness tasks as confusing as figuring out what vitamins you should take.
Every year, I attribute a less-than-stellar “seasonal” state-of-mind that I seem to adopt to Chicago’s brutal winters — Seasonal Affect Disorder, anyone? This year, though, I’ve felt especially sluggish, unmotivated, bloated, tired and not — err, not very sharp.
I started wondering: Should I be taking different supplements?
External factors in your life play a factor in your overall physical and mental wellbeing, obviously — and 2017 wasn’t exactly my #BestYearEver.
That may explain the aforementioned: Between traveling, moving apartments, working, dating, adulting, starting a new fitness gig and trying to balance out life overall, things have felt a bit all over the place the last six months — so no wonder I have, too.
… And, okay.
I’m being honest, I had to fully re-learn how to take care of myself on many foundational levels after SoulCycle.
I just — well, I just kinda stopped.
Eating habits, exercise, vitamins, sleeping patterns, and even just getting my ass up and out of the apartment on some days — you name it. I had to re-establish healthy behaviors and habits around all of these.
That’s a long post for a different day, though — and we’ll have a lil’ heart-to-heart about it this summer (near the end of July). Cool?
Anyway, as I was saying — when it comes to whether or not you should to be modifying (or upgrading) your supplement intake, it really depends.
But if you’re wondering so about it yourself, now, too; chances are you might.
So I did some research.
… The short answer? Again, it depends.
If you’re supplementing based on a health professional’s advice and it’s working well with your current lifestyle — aka you’re feeling happy and healthy — there’s really no reason to switch up your routine.
Vitamins don’t become less effective over time; but there are certain seasons and reasons where it could be beneficial to add, swap or introduce nutrients into rotation.
(As I sit here typing eating a slice of pizza. #Balance!)
I’ve typically supplemented my active lifestyle and diet by rotating a multivitamin, iron, magnesium, Vitamin C and the occasional Biotin — along with getting plenty of sleep, water and exercise.
“That’s better than nothing, right?”
Sure, I suppose it is; but if you can do more to help your body recover and function at its peak performance, why wouldn’t you?
I should mention: Not everyone needs supplements, but depending on things like the season (lack of sunshine!), dietary changes, immune deficiencies, physical discomforts and so on, there are a handful of ’em that will make you look and feel better.
(This is when you may want to consult a health professional prior to making any changes.)
Based on these facts and a deep understanding of my body’s performance, I decided to switch up the ‘ol supplement regime for spring — as you’ll read below.
And if you think you’d benefit from doing the same (whether now or in the future), here’s my (non-clinical) advice:
For starters, I’d suggest you having a realistic “goal” or in mind: Energy? Immune support? Weight loss?
Personally, the adjustments I’ve been making have been aimed at boosting my physical and mental health, which — duh, I know.
But for me, personally, that boils down to strengthening my immune system, supplementing healthy fats and nutrients I haven’t been getting because of travel, helping my body better respond to stress and easing the muscle recovery process.
Here’s the five vitamin supplements I’ve been rotating back into my regime — and why: ONE // Vitamin D
When: Most days, with a meal
Why: It makes me feel better, quite simply
Three words: Limited sun exposure. (Or one: Winter.)
Vitamin D is a key player for the nervous and immune systems—and studies have shown that low levels can be linked to depression. In additional, you need it for cardiovascular wellness, healthy muscles, bones and teeth.
When: Daily, in the morning
Why: Energy, mood boost, mental health
I’ve been taking B-12 on-and-off for a few years and have always noticed its mood-boosting benefits — increased focus and a natural energy supply.
This season, I’ve been taking this all-in-one supplement solution, since it also has loads of other B vitamins, Vitamin C, Folate and Biotin. In regard to the latter, it’s like the creators behind this baby knew my eyebrows tend to thin out when I’m stressed (which B-Complex helps with)!
Bless you, science.
Folate — or folic acid, also found in this supplement — supports the nervous system and is said to improve things like mood and sleep. (I’ve also read that many people who suffer from depression have folate deficiencies, but again — that’s something you’d want to talk to your doctor about.)
When: Daily, with a meal
Why: Digestive support; gut brain and heart health
Digestion plays a huge role in how effectively we absorb/utilize nutrients (and supplements), and if you’ve ever been out of the country for an extended period of time, you know the toll that can take.
A few years back when I ate only noodles and rice in Thailand for three weeks? Not pretty (but delicious, as shown below).
Not pret-tay at all.
Anyway, Probiotics maintain the healthy bacteria in your body so that it can go to work for you — so-to-speak.
Probiotics have a number of benefits, but mainly (for me), they help get my digestion and immune system back on track — when supplemented with a healthy diet and exercise, yadda yadda.
This is probably a word you’ve heard before (and not fully understood), but Probiotics are great for you girls on-the-go or anyone under a lot of stress — or those of us who enjoy the occasional processed food. (On that note, I’ve recently discovered that Taco Bell delivers.)
Gut health affects our overall physical and mental health — another reason to keep it in check.
To counteract the effects of blue light damage, Vision Defense is a supplement I recently earned about that is created by a team of scientists at Swanson Health — a long-time producer of science-backed vitamins and supplements and wellness solutions — and it’s also the reason for the research behind this post.
The gel capsules contain a blend of antioxidants as well as two key nutrients known as lutein and zeaxanthin — found mainly in colorful or leafy-green vegetables. Their main purpose is to support healthy retinas so your eyes can stay comfortable and focused each day.
I only very recently started taking this, so I’m eager to see the long-term benefits.
Above all else, just listen to your bod — the best gauge of your health is always yourself.
Whether you’re looking to boost your energy, improve mental health, lose weight or ward off diseases, supplements can help your body work efficiently and effectively.
But of course, please remember that all the vitamins and supplements in the world won’t replace a healthy diet and balanced lifestyle — they simply add to it. Supplements are just that — supplementation.
I shot (and wore) this ensemble a month or two ago during a particularly non-eventful afternoon in the middle of the week.
It was a warm(ish) winter days where you ignore the fact that it’s February and push the limit on how cold you’re willing to pretend not to be, so of course, I took advantage — I wasn’t walking too far.
Once Melissa (my photog and friend) wrapped up our our mid-day shoot sesh, I hugged her goodbye and walked into my building, greeting my doorman as I passed.
I see him on the reg, mind you.
“Well GOOD AF-TER-NOON.” he said, pausing to look me up-and-down.
[Awkward middle-aged male laughter to follow.]
Now, I don’t know if it was the ferosh red lip, the keyhole in my sweater, or the four inches of leg poking out between my OTK boots and skirt, but homeboy most definitely thought I was just getting home from the night before.
And I’m certain of it, you guys!
… Um, first of all.
IT’S A WEDNESDAY, SIR!
And, like, 3 pm.
I have to move.
Kidding, but what do you think — hooker chic or nah?
(Do we think it was the choker? Lol.)
Either way, yeah. Lollll.
That’s why I sat on this one for an extra few weeks prior to posting. But I like the look — and don’t think it’s that bad — at all.
This is why we don’t dress for the dudes (or our doormen) — sometimes they just can’t handle the trendy.
Ever notice that when you’re out at a bar or something? Guys just don’t get it.
And for what it’s worth, I definitely don’t look this put-together when if I’m sauntering in the door the day following a fun night out.
That’s my story for the day. Happpppppppy Tuesday!
“How to be happy,” why you shouldn’t try to be a perfect love, and LOTS of sales to shop… Among Other Things.
Damn, babes. I can’t believe it’s March already, can you?
I held off on publishing this series for awhile since I wasn’t posting regularly (a combination of traveling, needing some time away and a bit of writer’s block — something I’ve been struggling with ever since SoulCycle, to be honest).
And without other posts from day-to-day, this just felt like I was shilling links and products at y’all for the hell of it — friends don’t do that.
But I’m happy to report that our weekly series of web-worthy reads, sales and such is back on a regular basis. Woot!
Let’s get to it!
Peak (of the week): Getting back into my teaching groove at Studio Three (post-vaca in Australia). You ever have a moment where it all just kinda clicks? That happened to me on Thursday. I don’t know how to explain “that” or what “that” is specifically, but it just happened. Does that make sense? Ha.
Pit: Y’all, ugh. Remember how I told you about my identity fraud situation? I had to delete my entire digital footprint and change every username and password — including my router/wifi. The dilemma is that I can’t find my Apple TV remote. Like, I’m convinced I threw it away on accident. So I can’t connect to/reactivate it/live my life. Netflix and iPhone charger over here, man.
I don’t even know where to begin, it was so wonderful. Have you been? Or are you inspired to go now?
While the beaches, food and culture varied throughout the country, there was indeed one consistency: Serious shopping.
One of my favorite things about the Australian style scene is how casual and comfortable it is — very similar to the Aussie culture itself.
The entire lifestyle translates beautifully into amazing swimwear, comfortable jumpsuits and easy denim — more often than not at a really good price point, to.
Australian labels and designers can be often overlooked by us (and our typical go-to retailers) state-side due to it’s geographical location on the other side of the world and the fact that it’s — well, always in the opposite season of what we’re in.
Thankfully, our spring/summer collections had just landed weeks prior to my trip, so I bought a few things from my favorite online retailer I knew I’d wear regularly overseas.
… All at full-price, I might add. Everything listed below is on sale (which is why I wanted to do a mini-packing post of sorts for you this week).
Nevertheless, here’s the ten things I wore most during my time in Australia… All of which are on sale.
In Sydney and Melbourne, I’d style a simple maxi dress with a similarly-colored sweater knotted over top — those were the cities we were often out exploring (shopping, drinking, eating, etc) well past sundown.
More often than not, though, I lived in a bathing suit. My black one-piece suit (that’s on sale!) was one of my most asked-about item of clothing on Instagram last month — hands-down.
As for my accessories, I kept it simple: Carried a neutral-colored, oversized carry-all tote on the plane with me (in order to have all necessary electronics for a 17-hour flight), but from day-to-day I typically wore this beachy cross-body bag. I bought it on Shopbop months ago (for double what it is now), naturally.
Best of all, I think, was that I really didn’t wear any make-up — plenty of sunnies for that, these black and gold-rimmed aviators being a frequent front-runner.
Damn, I have so much to share… Still — from my last trip, I know!
As mentioned I’ll do a more in-depth packing post for Australia a bit further down the line (and one for the European countries I went to, yes!), I just wanted to share these 10 pieces (and then some) since I love them and they’re all on sale this week — and hopefully still in stock!
As for me, I didn’t allow myself to shop much of the sale this year — I did plenty of that Down Unda*.
These photography essentials are always in my suitcase.
Hello there (G’day), friends!
I’m home from Australia finally feeling back in the swing of things, thanks to a variety of routine tasks over the weekend: Unpacking, teaching Cycle at Studio Three and naps on naps to overcome a bit of jetlag.
And laundry — lots of laundry.
So as we dive into the travel content I plan to share with you (from both Australia and Europe), I wanted to first write about the photography and tech equipment I use during trips.
Every day during my time abroad, I received questions about the gear and photography equipment I was using to share my experiences across social media. And while I am by no means a professional photographer, I do love capturing my experiences sharing travel stories through beautiful photos and videos.
Probably my favorite purchase of the year — already — and it was less than $100. This powerful little product is actually what inspired me to write this post, since I got tons of questions about my videos from you guys on Instagram.
Real quick: WTF is a gimbal?
A gimbal is a video stabilizer, which is what I used to obtain those professional-looking, smooth videos during my Australia trip — all on my iPhone.
Must-have for: Taking great photos wherever you go
I can’t say enough good things about the Canon G7x Mark II digital camera. But I’ll try anyway:
The Canon G7X Mark II takes high-quality images during day or night — the latter of which was one of the selling points on it when I bought it. They’re sharp, in-focus and require minimal (if any) editing.
But my favorite thing about it is that it’s WiFi enabled — meaning you can transfer your photos and videos on-the-go (to your phone, computer, whatever). So clutch!
It’s small enough to fit in your purse, too (as you can see above).
Gone are the days of lugging my DSLR around each and every day during a trip or vacation — this small-but-mighty digital camera does everything I need to capture high-quality photos without the bulk or weight of a professional-grade camera.
As for video, it shoots in a full HD format — but what makes it so valuable for vlogging is the camera’s preview screen; it’s able to tilt up to 180 degrees so you can always see your frame, even when you’re selfie’ing or filming yourself.
The best cameras for blogging will also be the best cameras for anyone who wants to capture amazing photos — travel-related or not.
This tripod is small, lightweight, portable and compatible with most smartphones, GoPros, DSLR and compact cameras. (See photo below, on the right.) It’s less than $10, too!
Personally, I use this tripod with my Canon EOS DSLR camera as well as the video stabilizer and Canon G7X Mark II camera I recommended above. It’s ideal for filming time-lapses, action photography or capturing stable images in general.
More often than not, I keep it attached to my camera and carry it around that way — it acts as a decent hand-held video stabilizer, too; but again, I’d recommend the above for those purposes.
It comes with a phone mount for smartphone compatibility, but most of your camera/film devices have a screw on the bottom for this very purpose.
As I’m sure you can imagine, it’s perfect for solo travelers — that’s how I captured all of my outfit photos during last year’s month-long trip to Europe (using a self-timer).
Here’s two photos I’ve snapped using the tripod and a self-timer on my Canon Camera — both shown with zero editing.
Whether it’s at music festival, on a long flight or for a vacation abroad, I am never without my mophie.
This powerful portable charger often makes its way into my handbag on very busy days, too. I have yet to find a better external charger for my iPhone (this one lasts around 3 days with multiple charges — without needing re-charged itself), but if you have suggestions, give me a holler in the comments!
5. Hard drive
Must-have for: Peace of mind (photo/video storage)
Not as fun to talk about, but important nonetheless. If you’ve captured lots of beautiful travel content (or even just love to take pictures on the reg), it’s imperative to back-up your photos.
Computers crash, cell phones disappear, and so on — I back-up all of my files on an external hard drive to avoid the fear of being without them should that happen. (As it did in Australia — the WiFi hardware on my computer disappeared for a week. WTF?!)
I also automatically back-up photos on iCloud, but I’m old school and like to have peace of mind, which is why I do it twice — for reasons such as the above.. Nerd alert!
Last but not least, team, and yeah — I’m goin’ old school on this one. But, like:
Don’t you remember that feeling of picking up the photos from a freshly developed disposable camera back in the day?
That was it, man. Right up there with hearing your AIM messenger ding.
And also, those were the longest one-hour stretches ever.
Anywho, I’ve been bringing these back for birthdays, weddings, travel, girls’ trips, going away parties and the like, and they are so much fun to use and then sort through — especially if/when you’re in a post-vaca (or post par-tay) slump.
Try it — trust me!
Last time I bought one, by the way, I had to have an employee in Target’s tech section unlock them for me. LOLLLLL.
In terms of upcoming travel content, here’s what I’ve been developing to write and share with you:
Photos + videos (yay!)
Advice for traveling solo
How to find cheap flights
Tips for surviving flights
Packing tips — both in general and for certain cities/destinations
Booking tips, plus advice for every other step of the trip planning process
… Among other things.
Please feel free to share what else you’d like to see on the blog. I’m all-ears for you, as always!
And as an FYI: Anytime I purchase Nike Pro (which usually aren’t mid- or high-waist) or any type of patterned/colored workout leggings, I go up a size (S to M). That way, the style is a bit more forgiving all-around.
Layering and proportions are important to bear in mind, but the beauty of an all-black outfit is in the accents. Whether it’s a gold belt or colorful pair of statement earrings, these pieces will easily stand out against a simple black backdrop.
And since I am not elegantly French or remotely tall, I had to lengthen my legs with skin-tone pumps. Always a must.
Lately, most of my days have been spent running around town, teaching/riding/training at my new cycling studio (Studio Three) or standing at my make-shift DJ booth — aka kitchen counter — in a comfortable pair of kicks (all-white Nike’s for me at the moment).
Admittedly, my return to teaching after an unanticipated five month hiatus resulted in a self-imposed mess of stress at the turn of the New Year. Rightfully so, I guess, considering I spent much of that time solo, unmotivated, depressed, far away from my music library, and, well, not exercising.
(I’ll get into the post-Soul story in a few weeks — going to keep it light today.)
Seemingly, there’s always this feeling that you’re never doing enough. You know? Especially in January with the heightened pressure of resolutions and whatnot.
With so many changes and new chapters on the horizon, I gave myself permission to pump the brakes, get in a groove and set some new-to-me balance boundaries.
On the blog front, my focus shifted to goal-setting and bigger-picture thinking about the type of content I want to continue creating. (Post series that are consistent, story-centric, useful and meaningful.)
And with teaching, I just explored my “new normal” — playlisting, cross-training, taking other instructors’ classes, cross-training and so on.
I also spent some time de-cluttering my space and fixing up my apartment, but that’s a post for a different day.
If there’s anything I learned in the last year, it’s that if you try to do everything and be “on” all the time, the only thing you’re likely going to achieve is burnout.
… Or mixed-bag of feeling bat-shit crazy.
I’ve encountered a bit of that blogger burnout before, and when it hits, I know I just ain’t got shit to say.
And since one of my biggest blogging “commandments” is authenticity, I opted to stifle my blog-guilt (which wasn’t easy) and instead, just spend a few days away from my desk to reinstate that ever-allusive art of balance.
Plus, taking a break tends to be when my best ideas come.
Or as I’ve always liked to say…
Taking time to do nothing often brings everything else into perspective.
My “diet” has never even come close to perfect, but that’s actually how I prefer it.
Just before the holidays, Atkins reached out and asked me if I’d be interested in reviewing their latest book, “Atkins: Eat Right, Not Less.”
Sounds like a cookbook, right?
Nope. It’s not — or not entirely, since it does feature easy-to-replicate recipes. And considering I’m not really a great cook, I can accurately say that the book actually actually has a little something for everyone.
Admittedly, I used to think of Atkins as a four- letter word — diet — so I wasn’t initially sold on the ‘ol book review since diets don’t work for me. Never have.
I know all about Atkins and the science behind their low-carb programs (as I’m sure you do), but I’ve never actually tried to pursue a low-carb lifestyle. Or what’s even worse: I didn’t realize just how many carbs I was eating on a daily basis.
(Hint: A FREAKIN’ LOT)
Damn. Okay, I’m in.
In the name of research and resolutions, let’s see what I can learn (and share).
*Just in case you haven’t heard of Atkins, it’s a science-based nutritional lifestyle that focuses on low sugar and carb consumption (with optimal protein and good fats), which I’m going to break down below. (Low, not “no” — yay!)
Allegedly, it’s what Kim K. did to lose all that baby weight she gained during her second pregnancy. The team informed me that she used to do it during her college years with her dad, too!
… Say what you want, but the girl looks good.
I read their book — “Atkins: Eat Right, Not Less” — in full over Christmas break. Like, highlighter-in-hand style. I’ve even (successfully) recreated some of their tasty low-carb recipes since.
Here’s what I thought…
Review: My Honest Opinion
I will tell you up-front, I didn’t agree to read through Atkins’ newest book because I don’t want to eat carbs… I do. Especially on days when I teach or work out, I need them.
I wasn’t hoping it would launch me into some sort of “New Year, New Me, No Carbs!” mindset either.
That initial realization of not being more familiar and mindful of what I was putting in my body was the inspiration. We could all stand to be a little better to ourselves, yeah?
As for the outcome, I’m really glad I read it — and I’m not just saying that because this is a sponsor post.
I’ll explain why — along with eight good-to-know facts I from the book — but I can honestly say that educating myself on the benefits of being (even slightly more) carb-conscious actually made me want make a habit of it as well.
And best of all — like I actually could, too.
Summary: What’s it about?
“Atkins: Eat Right, Not Less” is an educational, illustrative guidebook for anyone who wants to better understand the many benefits of living a low-carb and low-sugar lifestyle.
It’s written by Colette Heimowitz, a nutritionist who has 25-plus years of experience helping people with nutritional issues. (She’s also the brand’s VP of Nutrition and Education.)
The book itself is beautiful to flip through — lots of full-page, mouth-watering illustrations. It’s broken down in two sections — “Eat Right, Not Less” and “Let’s Get Cooking,” the latter of which features 100 healthy, whole food recipes.
… Recipes that are so easy to follow that the Non-Kitchen Queens among us can even make them. (Me!) Meals like cinnamon waffles, hearty buddha bowls, egg-and-avocado concoctions and almond butter smoothie bowls — just to name a few.
The appendix also makes it really easy to search by recipe, ingredient and so on.
I’m going to risk sounding ignorant in admitting this, but did you know there’s carbohydrates in pretty much everything? Apples? Garlic? … Even carrots and kale?
I did not — or I suppose I’ve never paid much attention to it.
Atkins’ suggests getting much of your daily carbohydrate intake from vegetables — and of course, carrots and kale are better than most other snack alternatives.
Mortified by this, I started food journaling a bit, scanning food levels to tally and track what I was eating. Some days, my carb intake was well over 250 g — even on days I wasn’t working out!
I read that the average American adult consumes around 300g a day, too — or well above their suggested daily intake (based on lifestyle, natch).
If you’re in the same boat (and are interested in making small changes in your lifestyle in order to be healthier), I’d suggest following my lead: Keep a food journal and learn how to read food labels, first-and-foremost.
I know, sounds tedious. But once you get into it, it’s kiiiinda weirdly and obsessively fun. (Anyone with me on this?)
The book educates you on carbs that contain “hidden sugars” – carbs and foods we may think are healthy (or “fat free”) that actually turn into “bad” sugar when digested.
What happens next? Your body scrambles to convert sugar to energy and “put it away” during digestion. Or “queue it up,” that make sense?
Essentially, our bods’ can only absorb sugar and convert it to energy when it’s broken down into Glucose (good sugar) and relatively simple sugars — it’s the reined stuff — the “hidden sugars” — that you need to watch out for first-and-foremost.
I apologize in advance for this next part, okay?
Did you know a store-bought bagel has the same impact on your blood sugar as if you gulped eight teaspoons of granulated sugar?
I do now — and I’m honestly still recovering.
Thank the lawd I didn’t know this in my New York days… (Or maybe that would have been a good thing.) I miss my Bodega guy…
3. You’ve got options — and “no carbs” isn’t one of them. (Yay!)
“On” Atkins, there’s lots of resources and recipes to ensure you’re meeting your goals, getting nutrients and feeling satisfied — from meat and veggies to pasta and potatoes (yes, really!).
I say “on” – but you’re not actually on a program – it’s more about learning to eat to better-fuel your body (and lifestyle). Atkins allows for a flexible, fits-for-you approach to lowering your carb and sugar intake. That’s all. It’s not about following a program explicitly —it’s about becoming more carb-conscious.
Personally, I don’t care for “programs.” My schedule is too unpredictable for me to stick to a program explicitly (and I just know myself and my eating habits), and this book is helpful as a general reference/guide. In particular, the grocery shopping lists are really helpful.
About Atkins’ more modernized eating approaches:
The initial phase is called Induction, or Atkins 20 — meaning you’re aiming to consume 20 grams of net carbs (Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)) each day. There’s also Atkins 40 and Atkins 100 for those wanting a less restrictive plan. You can compare each plan via their website.
(FYI: It is suggested that those wanting to lower their carbohydrate consumption for weight loss should start with Atkins 20 if the desired result is 40+ pounds; or with Atkins 40 if less than 40, respectively.)
Note: I know that there are many other factors to consider when it comes to nutrition; but for the sake of accurately reviewing Atkins’ new book, I’m keeping this post as it relates to carbohydrates and sugar.
4. Small changes really do make a big difference..
Once you get in the habit of treating carb consumption as it works with your lifestyle, you’ll know how your favorite foods, snacks, meals better fit into your days and weeks.
It’ll become easier and more natural to grocery shop, make small substitutions and meal prep — and a result, meet your nutrition and weight goals.
That’s how this becomes a lifestyle.
Okay, let’s talk specifics, huh?
5. It’s a numbers game.
The key point to monitor is your net-carb intake with Atkins — or the total amount of carbs you’re aiming to consume each day — 20g, 40g, 100+g, etc. This can be calculated by adding up (or planning out) your meals each day.
It’s easy, promise: Net Carbs = Total Carbs – Fiber – Sugar Alcohols/Glycerin (if applicable)
Since not all foods come with labels (like fruit), you’ll want to do your research. For example: there’s actually quite a few fresh foods that contain high carbohydrate and sugar counts, like grapes and bananas (around 12g and 19g, respectively).
You can (should) also check out the resources I’ve gathered together on Pinteres for ya, too; like these handy carb-counting charts — data on those apps are often user-submitted so they can be inaccurate at times.
Starbucks Turkey Bacon breakfast sandwich: 24 g
swap with: Three egg-white omelet (0 g) with 1/2 avocado (2 g) and salsa (3 g): 5 g
Grilled chicken breast (0 g) with one cup brussels sprouts (5 g) and one medium-sized sweet potato (22 g): 27 g
swap with: Grilled chicken breast (0 g) with one cups steamed broccoli (3 g), & 1/2 sweet potato (11 g): 15 g
Deli chicken sandwich on whole wheat bagel with honey mustard, mayo (o g!), lettuce, tomato and 1/2 avocado (2 g): 32 g
swap with: Deli turkey wrapped in lettuce with cheddar, tomato, sprouts and 1/2 mashed avocado: 4 g
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