Who Wants Chocolate For Breakfast?!

Do I have your attention? Good! I thought that would help get this moving in the right direction.

Have you ever wondered what you could eat for breakfast that tastes good AND is actually healthy? You very well maybe be sitting there thinking to yourself, “Yes Allyssa, I have. But Chocolate?! C’monnnnnnnn”. I know, I know. But I promise you want to hear me out! I’ve yet to let you down and I’m not going to start now.

With so many breakfast options and endless opinions of what you should choose to break your fast, how do you possibly know how to make the right choice?! If you’re anything like me, there are countless mornings where you barely have enough time to sit down and pee. Let alone cook up an elaborate breakfast concoction. This smoothie recipe is perfect for you, Super Mom. Even better news, it’s only six ingredients, with chocolate being one of them of course. This is just ONE of the countless delicious recipes I provide for you in my 7 DAY RESET program!

What you eat in the morning (or afternoon if you incorporate intermittent fasting) has a HUGE effect on the rest of your day, your energy level, mood, and ESPECIALLY you hunger levels! Ladies, we tend to be even more sensitive to blood sugar and insulin dips and spikes, (HANGRY MUCH?). This smoothie recipe is exactly what you need to help control cravings, keep you full, keep you focused, and keep those hormones balanced!

Okay, let’s get to the fun part… THE RECIPE!!!

INGREDIENTS:

• 1 handful organic spinach (spinach is high on the dirty dozen list, always look for organic spinach. If you can’t find it fresh, check the freezer section. You can usually find it pretty cheap)
• ½ avocado (you can also find these frozen, which is what I do since mine ALWAYS go bad before I eat
  them)
• 1-2 TBSP Cacao Powder, NOT mini chocolate chips (sorry) Look for Raw Organic Dark Chocolate
• 1 scoop protein powder of choice (my favorites are PhysIQ Whey Protein or Ancient Nutrition Bone Broth protein depending on which I’m in the mood for)
• 1 cup nut milk of your choice or water (water or unsweetened vanilla almond milk are my preferences)
• 3-4 ice cubes if desired.
  ***Note- if using frozen avocado and spinach, you may not need as much ice***

DIRECTIONS:

Blend in the blender and ENJOY!

Smoothie Hacks:

Many smoothies can also be made ahead of time! I have several clients who like to make their shakes the night before, freeze them, then thaw them in the morning!

Another option is to whip up your shake and simply put it into a Blender Bottle or some type of bottle/cup that contains a whisk ball! Sometimes I will just drop my whisk ball right into my blender cup, spin on the lid and out the door we go.

My final smoothie hack for today is a huge time saver! Make yourself a week’s worth of “Freezer bags” filled with your pre-portioned smoothie ingredients! Measure out your spinach, avocado and Cacao powder put in a freezer bag or container and place in the freezer. Now they are ready go, just dump, add protein, nut milk and blend.

If you want access to more biohacking recipes just like this, a detailed meal plan, and want the perfect jumpstart to reaching your goals, you HAVE to check out the 7 DAY RESET! CLICK HERE FOR ALL THE DETAILS!!!

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Learn About Three Ingredients Contributing To Your Bloating, Fatigue, And Anxiety That You Most Likely Consume On A Daily Basis!!

We so greatly underestimate the effect that our food (and the accompanying ingredients) has on our gut. Being mindful of your nutrition is not just for those who are looking to lose a few inches or lower their blood pressure. The food we eat and what it does to our gut DIRECTLY affects countless bodily processes including hormone and neurotransmitter regulation, mental clarity, energy production, and so much more. Anxiety, Fatigue, and Bloating are just a FEW of the side effects of an unhealthy, unbalanced gut!

There are MANY ingredients that disrupt your gut. But today, we’re addressing the top 3 that most of us consume in one way or another on a regular basis!

1. SUGAR– Fruit, juice, soda, wine, candy, chocolate, cereal, yogurt, snack bars, the list of sugar-containing foods is endless. Sugar is proven to increase gut permeability (meaning food particles are able to escape from your gut into your blood stream), increase inflammation (the number one cause of disease), and can therefore exacerbate leaky gut! 

2. GLUTEN – Gluten contains a protein known as Gliadin that is known to cause gut permeability. In fact, no human is physically able to full break down gliadin. So even if you’re not “experiencing symptoms” when eating gluten-containing foods, that DOES NOT that your gut is free from the damage! Where can gluten be found? Wheat, Rye, Barley contain gluten, but it can also be found in more unexpected places such as sauces and gravies, and any recipe or product that contains wheat flour.

3. MEAT GLUE – Yes, this is ACTUALLY a thing! Meat Glue can go by a few different names: microbial transglutaminase, mTG, TG, thrombin, Fibrimex, Activa, etc. Transglutaminase is a special enzyme that holds proteins together (hence the name meat glue). Where can it be found? Just about everywhere! Steaks, burgers, imitation crab meat, sushi, deli meats, cheese, yogurts, cereal. By law, companies are required to list it on the label. You may also see a package that reads something like, “Formed Beef Tenderloin” or “Formed Turkey Thigh Roast.” That means that that particular product used meat glue to “form” a big piece of meat from several small pieces of meat.

KEEP AN EYE ON YOUR LABELS! YOUR GUT WILL THANK YOU!

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If you haven’t watched/read Part 1 of 2 of my Obesogens sequence, make sure you check it out!

But here, we dive into PART 2 of Obesogens and how these natural and chemical compounds that you and your family come in contact with on a DAILY BASIS are affecting your body’s ability to lose weight, keep balanced hormones, maintain good energy levels, and more!

In Part 1, we covered Pesticides, BPA, PFOA, and Pthalates. In Part 2, we dive into 5 more categories of Obesegens that you MUST look out for!

1. Phytoestrogens – produced naturally in plants, mainly soy! Solution? Avoid consumption of foods containing soy such as that found in protein powders, protein bars, and many processed foods
2. Mercury – found in farm-raised fish, high fructose corn syrup, and canned foods! Solution? Avoid consumption of these products!
3. Organotins – artificial chemicals like TBT that are used for industrial purposes such as TBT being used as a fungicide on ships. Are you eating ships? No, but these chemicals are getting in your water! Solution? Get a water filter for your house!
4. Nonylphenols – used as surfactants in many cleaning products! Solution? Check for ingredients that fall in the nonylphenol family on your product labels!
5.  PBDEs – compounds used as flame retardants that are found in furniture, building materials, vehicles, upholstery, mattresses, carpets, etc. Solution? Incorporate as many of these materials into your household that are PBDE-FREE!!!

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OBESOGENS: Part 1 of 2

What are Obesogens? Obesogens are chemical compounds (that we happen to come in contact with on a daily basis) that disrupt our body’s ability to function properly! How does that affect the health and weight loss process for you? These obesogens negatively impact your hormones, increase the fat cells you have, decrease the calories you burn, and alter the way your body manages hunger. By continuing to come in contact with them on a regular basis, you’re making it MUCH harder on you and your family to achieve optimal health and maintain healthy weight!

Of course the next question is, “Where can obesogens be found?”

Because this list has several components, I split this series up into two parts. In Part 1, we talk about the top 4 obesogens you and your family are exposed to on a daily basis!

1.) Pesticides: a substance used for destroying insects or other organisms harmful to cultivated plants or to animals. Atrazine is the most common, and can be found in your water and on your produce! Atrazine actually SLOWS your thyroid hormone metabolism!

What can you do about it?
–> Buy organic (at least for the dirty dozen)
–> Filter your tap water

DIRTY DOZEN

2.) BPA: a synthetic estrogen used to make plastics hard. Where is it found? Plastic water bottles, plastic food storage containers, cans, your coffee lids, and canned foods. A 2012 study published in the International Journal of Obesity found that BPA is responsible for starting a biochemical cascade within fat cells that increases inflammation and promotes fat-cell growth!!

What can you do about it?
–> Anytime you purchase canned goods or food/liquid in plastic containers (including bottled water), be sure the product is labeled as “BPA free.”
–> Use glass containers instead of plastic

3.) PFOA: a chemical used to make items non-stick. Where is it found? In non-stick cookware like Teflon, Microwave popcorn bags, pizza boxes, stain-resistant carpeting, water-repellent clothes, backpacks, luggage, and water.

What can you do about it?
–> Look for PFOA-free cookware (there are plenty of options)
–> Go with air-popped popcorn and make your own pizzas at home
–> Avoid stain resistant, water-repellent, and fire-retardant garments

4.) Pthalates: chemicals used to soften and increase the flexibility of plastics and vinyl. Where are they found? In plastic products, vinyl flooring, toys, air fresheners, shower curtains, beauty and bath care products!

What can you do about it?
–> Make sure you get brands of these products that are listed as pthalate-free!

Here is a list of the most common phthalates that you will want to refer to when checking labels:
DBP (dibutyl phthalate)
DNOP (di-n-octyl phthalate)
DiNP (diisononyl phthalate)
DEP (diethyl phthalate)
BBzP (benzyl butyl phthalate)
DEHP (di 2-ethylhexl phthalate)
DiDP (diisodecyl phthalate)
DnHP (di-n-hexyl phthalate)
DMP (dimethyl phthalate)
DnOP (di-n-octylphthalate)
Bisphenol A (BPA) is another plasticizer.

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Struggle with wine, beer, or liquor cravings? Here are my suggestions!

First you have to zone in on why you’re craving it this specific beverage:

• Are you craving the taste? (sweet, dry, fermented, etc)
• Are you craving the feeling of relaxation?
• Are you looking for the buzz, or looking for the bite?!

If craving taste, there are some great alternatives:

• Flavored Kombucha
• Hot Tea
• Iced Tea
• Sparkling Water

If craving relaxation:

It’s okay to replace the act of pouring yourself a glass of wine, making a cocktail, or grabbing a beer from the fridge and sitting down to decompress after work with some healthier but similar ritual. For many people, it turns out to be less about the consumption of alcohol and more about that time where we mark the end of you work day! Whatever your routine consists of while you consume your beverage, do that! The only difference is you have a different drink in your hand!

Try having that cup of hot tea, glass of iced tea, kombucha, or sparkling water. Take a few min to stretch and relax, talk to your friends and family, watch your favorite TV show, etc. The key is to make sure you still continue to set aside the time to engage in these relaxing activities you enjoy.

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What better day than National Donut Day to talk to you guys about How To Satisfy Cravings Without Ruining Your Progress!

Why Do You Have Cravings? What Are Some Healthy Alternatives? We discuss it all!

Top 3 Reasons For Cravings:

• Mineral Deficiency: deficient in magnesium, calcium, and other vitamins and minerals
• Hormonal Imbalances or fluctuations: stress, bodily changes, dietary choices, etc contribute to hormonal fluctuations
• Gut Health: Many hormones that are involved in cravings stem directly from your gut! If your gut isn’t in great health, cravings will likely result!

Healthy Alternatives:

• Regular Soda –> Zevia
• Juice –> AXIO or Herbal Tea
• Ice Cream –> Halo Top
• Chocolate Candy –> Protein Bars, Protein Shake Combos
• Baked Goods –> Protein Balls

KEY POINT: INCORPORATE HEALTHY FAT AND PROTEIN SOURCES IN WHATEVER YOU USE TO SATISFY YOUR CRAVING!

Want my FREE Combat Cravings Guide? CLICK HERE!

Want to see the Video I was referring to, where my husband belly dancing as we talk about Probiotics? CLICK HERE!

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How much weight should I be losing?
How quickly should I be losing weight?
How do I know if I’m hitting a weight loss plateau?
How quickly can I build lean muscle mass?

I answer all these questions and more in this recorded Facebook Live!

1.) Three to five lbs lost per week is the maximum amount of weight you should lose per week! In the beginning of a weight loss, health, or fitness journey, it is common for weight loss results to be more significant. I have clients who have lost 10 lbs their first week. But these clients were of a heavier stature and had A LOT to lose, released a lot of water weight, and cleansed a lot of gunk from their gut! If you go 2 consecutive weeks without a change in weight, measurements, progress pictures, you may be approaching a plateau and have to adjust certain variables of your meal plan or training regimen.

2.) The type of workout you’re doing DOES make a difference in how much weight you lose and how quickly you lose it! HIIT Cardio, Steady State Cardio, Resistance Training… every individual has a body with different needs!

3.) Average lean muscle mass that can be built per month depends on how long your have been engaging in resistance training! For a beginner, the max about of quality lean muscle mass you can build per month is about 1 to 1.5 lbs. For someone who has been incorporating resistance training for 4+ years, such as bodybuilders and athletes, maximum lean muscle mass built is 3 to 5 lbs.

4.) Your nutritional choices play the BIGGEST role in your success with weight loss! Not everybody digest carbs the same way, not everybody processes fats the same, not everybody needs the same amount of protein. We need to figure out what works best for YOU and YOUR body! Having your gut on point with a High Quality Probiotic, such as PhysIQ ProBio, is essential!

For more info on PhysIQ ProBio, Click Here

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How Much Sleep Do You Really Need?

The staple answer from many people would be “8 hours”. That’s what we’ve all been told, right?! But would you believe me if I told you that science proves that 8 hours is NOT the right answer?!

During a science seminar I experienced over the weekend, I was blessed enough to attend a training by none other than Dr. Michael J. Breus, A.K.A The Sleep Doctor!

Not only did he help us discover our sleep animal (you can find yours at www.thepowerofwhenquiz.com), but he busted countless myths and covered some mind-blowing facts about sleep! One of the biggest shockers? You actually should aim for  6, 7.5, or 9 hours of sleep per night!

Out of all of those numbers, why is 8 not in there?!

Dr. Breus explained how each sleep cycle we go through lasts about 90 min! Therefore, if you were to awaken after 8 hours of sleep, you would be waking up smack dab in the middle of a sleep cycle and be even MORE tired than if you only slept 6 or 7.5 hours (since they would land BETWEEN sleep cycles, not DURING!!!)

Makes you wonder what other sleep myths out there are just a bunch of hype! Watch my video above to discover even more crazy important details about sleep that most of us aren’t aware of!

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Waist Trainers, Waist Trimmers, Waist Cinchers, Corsets, and skin gels … Do They Even Work? Are They Healthy To Use?

Guys, I’ll be honest. I am SO TIRED of fitness models and female idols posting pics with waist trainers and corsets, encouraging individuals to believe that that’s essential in order to have a slim waist.

What are some of the “Pros” of waist trainers?

• Temporary localized reduction in water weight
• Increases sweating and thermal activity
• Potential posture reminder

What are the CONS of corsets and some waist trainers:

• Potential damage to organs such as kidneys, liver, and intestines, pushing them upward
• Decreased blood flow to intestines and organs
• Reduced Lung capacity
• Increased acid reflex from squeezing on stomach
• Abdominal atrophy and decrease in abdominal tone

Alternatives: Shapewear such as Spanx or Body Wrap!

Sweet Sweat is a product made by the company Sports Research. The product line claims to increase circulation (heat), sweating, and energy. Despite the company’s deceiving name, there is NO research on this product. The only “science” I could see was the 60 sec video showing a thermographic difference between a part of the body that had Sweet Sweat applied and a part of the body that did not. The part with Sweet Sweat had a higher thermal temperature. That’s it.

Guys PLEASE do not waste your money on products like these! A personalized nutrition and fitness program will do more than these products ever will! Book your consult and lets chat!

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Should You Be Doing A Cleanse?

When people hear the word Cleanse, they tend to think of it as a way to lose 5-10 lbs really fast, and likely spend half of their day in the bathroom to reap the results.

Is that truly what a cleanse should be used for? No.

Are all cleanses created equal? HELL NO.

There are HUNDREDS of Cleanse options out there:

> Colon Cleanse

> Liver Cleanse

> Juice Cleanse

> Master Cleanse

> Nektar Cleanse

> Water Cleanse

THE LIST GOES ON AND ON!!!!

There are a select few things that you need to consider when deciding to do a cleanse, as well as certain qualities you should be looking for when you choose the cleanse you’d like to do. I personally walk you through these steps in my video above!

You can find further details on the Cleanse that I personally use with myself and my clients HERE.

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