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3-Day Low-GI Sample Meal Plan This plan emphasizes whole foods, healthy fats, lean protein, and high-fiber, low-glycemic carbs. Remember to stay well-hydrated throughout the day, primarily with water. Meal Day 1 (Monday) Day 2 (Tuesday) Day 3 (Wednesday) Breakfast Overnight Oats:  Rolled oats soaked in almond milk with chia seeds, topped with 1/2 cup of mixed berries and a sprinkle of walnuts. Scrambled Eggs:  2 eggs scrambled with spinach, served with a side of half an avoca

If you've ever felt that energy crash shortly after eating, you've experienced the roller coaster of high-glycemic foods. The simple act of choosing the right carbs- the low-GI kind- can change how you feel, manage your weight, and stabilize your hormones, especially conditions like PCOS and diabetes. What is the GI (Glycemic Index)? The GI is a ranking system from 0 to 100 for carb-containing foods. It shows how quickly each food affects your blood sugar level after consumpt

First off- What is PCOS? Polycystic Ovary Syndrome is a common hormonal disorder affecting women of reproductive age. What are the symptoms? It can cause a range of symptoms, including irregular periods, excess androgen levels, which is male hormone, that leads to acne and * hirsutism , and polycystic ovaries. [*Hirsutism - is the excessive growth of coarse, dark hair on parts of the body like the face, chest, and back in women, which follows a "male pattern" of hair growth

So, you're ready to start working out? That's great! The first step is deciding to begin, and it's often the hardest. But don't worry, you don't need to transform into an Olympian overnight. I created this guide will help you lay a solid foundation, offer practical advice, motivational boosts, and a roadmap for achievable progress. (This is what I used as my "cheat sheet" for getting started on my own fitness journey.) Where to Begin: Finding Your Fitness Home The "where" of

Whether you're a beginner trying to figure out what to do, or a pro who knows all the moves, a great fitness app can be the difference between a stalled routine and consistent progress. Forget wandering aimlessly around the gym or losing track of your weights. We've rounded up five of the highest-rated apps for both structured strength training and general fitness to help you stay motivated, track your progress, and get the most out of every sweat session. 1. MuscleWiki: Musc

That "trip of a lifetime" doesn't have to mean draining your life savings! With strategic planning, off-peak timing, and a focus on destinations where your dollar stretches further, you can check off incredible bucket list experiences for the cost of a fancy weekend at home. The key to keeping it under $500 (per person) is simple: focus on ground travel, cheap accommodation (hostels, camping, budget Airbnbs), and places with low daily costs. Here are five travel bucket list

Struggling to find time for a workout? Or maybe you don't have access to equipment? No excuses! You can get an incredibly effective full-body workout right in your living room, using only your bodyweight. Looking for more of a challenge? Check out my '20-Minute Full Body Dumbbell Workout' Blog Post. This 20-minute routine is designed to hit every major muscle group, boost your heart rate, and leave you feeling energized. Ready to sweat? Let's go! The 20-Minute Bodyweight Bl

I created 2 versions of this workout circuit. One using your choice of 10-15 lb. dumbbells, the other using only your bodyweight. Both workouts can be done from the comfort of your own home! For the bodyweight workout, check out my 'No Weights, No Problem' Blog Post. Full Body Dumbbell Workout Perform each exercise for 45 seconds , followed by 15 seconds of rest to transition to the next move. Complete 3 rounds of the circuit. This totals 18 minutes of work, leaving a coup

Just the thought of traveling with a bunch of luggage gives me anxiety! For years I've traveled the world with just a backpack and the clothes on my back. Seriously, I'm a light traveler. I believe in getting in, getting out and getting going! No time to wait at luggage carousels or run the risk of having my bags lost, delayed or damaged. No thank you! Packing light isn't just a trend; it's a strategic move that saves time, money, and stress. Get ready to ditch the checked ba

Dreaming of your next getaway but dreading the usual travel hassles? What if I told you a few of the tricks I've used for years to make my journeys smoother, cheaper, and more enjoyable? Forget the basic tips you already know – these are MY secret travel hacks that will transform your next adventure. I've been to 37 countries, on 5 continents all around the world. No, I'm not rich, I didn't have an inheritance, and I didn't win the lottery. I simple find ways to travel more

The key to using your scale correctly is the TARE function. Taring the scale means zeroing it out to account for the weight of your container, ensuring you only measure the food itself. 1. Weighing Cooked Grains and Carbohydrates (Rice, Pasta, Quinoa) Most nutrition labels for dry goods are written in dry measurements (e.g., 1/4 cup dry rice). However, the easiest way to weigh these items for tracking is after they are cooked. Item to Weigh When to Weigh The Technique Why i

Starting your fitness journey, especially one focused on weight loss and body recomposition, is like building a house. You need the right blueprints (your workout plan), the right materials (your food), and the right tools (kitchen essentials and apps) to get the job done accurately and effectively. To truly reset your body's algorithm and get into your best shape, precision matters. This isn't about obsession; it's about awareness and empowerment . Knowing exactly what you'

You put in the hard work during your workout, but the real secret to boosting energy and maximizing weight loss happens in the kitchen. What you eat before and after exercise is crucial for performance, recovery, and sending the right signals to your metabolism. Here’s a quick guide to pre- and post-workout fuel guide that hit the sweet spots for energy, recovery, and results. Pre-Workout: Energize Your Session The goal here is easily digestible energy (carbs) to power your w

To the woman ready to embrace her strength, build confidence, and feel amazing in her own skin, whether you're stepping into a gym for the first time or creating your own power zone at home. If you're looking to start your fitness journey, but don't know where, or how to begin, this guide is for you! Forget perfection; we're aiming for progress, consistency, and a whole lot of self-love. Taking that first step to getting in shape can feel like climbing Mount Everest, especia

Dreaming of exotic getaways, but your wallet is saying you can only afford a staycation? Well, fear not, my traveling friends! With a few clever travel hacks, you can turn those travel dreams into reality without breaking the bank. From scoring rock-bottom flights to finding hidden gem accommodations, this guide will equip you with the knowledge to explore the world for less. You ready?! 1. The Art of the Flight Hunt: Your Ticket to Affordable Skies Flights are often the bigg

Are your evenings chaotic while trying to decide "What's for dinner?" Only to settle on spending money on expensive Door Dash or Uber Eats orders? Do you open your fridge only to face find wilted veggies and half-used ingredients? If so, it’s time to discover the magic of meal prepping . Meal prepping—dedicating a small block of time once or twice a week to plan, shop, and prepare meals—is more than just a trend. It's a fundamental shift in how you manage your kitchen, saving

For women, travel isn't just about seeing new places; it's about seeing ourselves anew. Whether you embark on a solo adventure or share the journey with a curated group of friends, the road (or air, or sea) offers unparalleled opportunities for personal growth, profound freedom, and invaluable learning. This isn't just a vacation; it's an investment in your best self. The Unrivaled Importance: A Jolt for the Soul At this stage of life, many of us are navigating shifting roles

Life after 40 can often feel like a constant juggle – careers, families, aging parents, friendships, and keeping up with the demands of daily life. It's easy to push our own needs to the back burner, sometimes feeling guilty for even thinking about taking a break. But "me time" isn't selfish; it's essential. For me, intentionally carving out space to recharge is vital for managing stress, maintaining energy, and nurturing my mental and emotional well-being. Think of "me time

As we navigate the fabulous landscape of life after 40, we often find that what worked for us in our 20s and 30s just doesn't quite cut it anymore – especially when it comes to sleep. Hormonal shifts, increased stress, and the general busyness of life can make a good night's rest feel like a distant dream. But here's the good news: establishing a consistent, calming bedtime routine can make all the difference! Prioritizing sleep isn't a luxury; it's a necessity for our physic

Here are 5 daily supplements and vitamins that I take to keep my hair, nails, skin and gut health in check and preforming at their best! [NOTE: I am not affiliated with any products listed] Biotin (Vitamin B7) : Benefit: Widely known for supporting the production of keratin, a protein that strengthens hair and nails. Average Cost: $5 - $15 Link to product I use: Olly Undeniable Beauty Gummies Collagen Peptides (or Powder) : Benefit: Collagen is a major component of skin,