by Natasha Turner ND
Like many of my people, I had gained a few pounds in the beginning of Covid, got back on track and then found a few more since my routine disruption in August and September with irregularities due to travel, family and professional commitments. But, luckily with my experience and determination, I am always able to put together a plan to get back on track fast when I want and need to. And, plus, don’t you, like me, tend to think of the fall as the second New Year? A time for a new you, new beginnings a fresh start as the best season to accessorize arrives? With this in mind, I thought it may be helpful and fun for me to share with you the simple things I have committed to doing for the next three months as I work on book five and have to stay fit. Even if you continue with some of your indulgences or a few bad habits linger, here are a few tips and helpful habits to create structure to your day. tips and helpful habits that will benefit your health, energy and waistline.
Start your day, within 45 minutes of rising, with a powdered supplement of marine collagen that provides 15 grams of collagen and 500 mg of vitamin C per serving. With the collagen, you will mix one serving of vegan or whey-based meal replacement that provides at least 15 grams of protein and 8 grams of fiber, it also should be low in carbohydrate and fat (Vitamin Complete Vegan with a Multivitamin that I take contains only 3 grams of net carbs and 5 grams of fat combined with the 15 grams of protein and 8 grams of fiber). You can purchase either option with or without a multivitamin. View meal replacements here.
This simple combination provides the following benefits:
A meal replacement with fiber and a multivitamin that is also low in carbohydrates and fats – like the Vitamin Complete line offers these benefits:
I find if I do this at least three times, ideally five times, per week for a minimum of one hour, it sure helps drop my body fat, while my muscle remains! The length of time you walk is essential for fat loss. This simply has to do with blood sugar physiology and its relationship to fat burning. It typically takes about 45 to 50 minutes to deplete the sugar in your bloodstream. Once this readily available fuel is gone, your body will begin to tap into your fat stores.
How will you know when you start to burn fat? You will get hungry on your walk as this is the physiological response by your brain sensing that your blood sugar has dropped. Once you become more consistent with your walking, you will also notice the relationship to your walking activity and your dietary choices and meal timing with respect to your walk. I’ll tell you another secret about walking an hour – it’s at this point you feel a huge mental shift. All the stress from your day is gone and your mood shifts dramatically. At 45 minutes, my brain is still busy and occupied in the stress of my work day.
Also, keep these things in mind to make the most of your walks for fat loss:
Keep a serving of your meal replacement on hand as a go-to option in a shaker cup. You simply need to add water whenever you are hungry. Be sure to eat as soon as you are hungry so you do not go for the wrong things. This is a godsend to keep you on track! Perhaps get two flavours so you have some variety. Remember this replaces a meal and it is a very cost-effective and efficient option.
If you are hungry soon after eating, especially in the morning or after dinner, add two cups of cooked veggies to your meal. Cooked veggies are much higher in fiber so they are better for satiety and for lowering insulin, blood sugar, cholesterol, and toxic estrogen. All of these factors aid fat loss.
Some simple veggie options include: