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Burn Fat and Curb those Sugar Cravings | Burn Fat

You know those people who can eat whatever they want and still look like they stepped off the pages of a fitness magazine? While you may have coveted their metabolism, what you should be chasing after is their gut bacteria.

Yep, that’s right. You want their gut bacteria!

Our guts are full of different types of bacteria. While you’ve probably always assumed bacteria is a bad thing, there are actually several kinds of bacteria that are good for us. These types of good bacteria help our bodies draw out fewer calories from the foods we eat and draw in more of the nutrients our bodies need. In addition, a gut filled with the right types of bacteria can up our satiety after a meal, and can improve our insulin response to various foods, helping fight those pesky sugar cravings.

Adding the right types of prebiotics and probiotics into your diet can help bring you back into balance and aid in your weight loss quest. In addition, balancing out your gut will help you to feel better, fight off sickness and live your life full of energy.

The Best Probiotics

I’ve been a firm believer in probiotics for several years. I have tried to plug them into my diet with various yogurts and over the counter pills. Over time, I’ve found that while the yogurt has been a great addition to my smoothies and a satiating snack, the pills have often fallen short. Which is why I have switched to Silver Fern Brand’s Wai Drink Mixes.

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Probiotics found in pill form, are digested into one part of your gut, and then disperse to other parts. Typically the active bacteria don’t live long enough to make it through that process. If they do stay alive, they usually don’t survive long enough to help you convert your food into useful nutrients.

The probiotics found in Silver Fern’s Wai drink mixes are delivered to your body in liquid form, and coat the inside of your intestines (think Pepto Bismol commercial), which means they make it where they need to be, and are fully active when they get there. Wai drink mixes contain 5 million CFU’s of Bacillus Subtilis HU58 and Bacillus Coagulans. These two bacterias survive the digestion process unlike the probiotics found in most stores. Once there, they reduce gas build up, support metabolic restoration (aka..help your body take in fewer calories and draw out the nutrients it needs), produce antibiotics that help fight against bad bacteria, help your body burn fat, and decrease bloating. These drink mixes give your body a little extra armor in its fight against fat, and help you stay healthy and feeling full.

Wai Packet

I have shared a bit about Wai Drink Mixes before, but just in case you missed it, here are a few things you need to know:

  • One box contains 6 packets. There are 6 different flavors to choose from!
  • They are super simple to use. Just throw a packet into a bottle of water, shake and drink up.
  • They taste great.

The best time to use these mixes is with a meal. I typically start a bottle with my meals and then drink some throughout the day. This helps me stay hydrated, and the fiber in the mixes keeps me feeling full.

Silver Fern has several other products that will help you keep your gut in check, including my favorite, their Paka Protein Pancake Mix (click there for 15% off!).

Whether you are new to eating clean and exercising or have been around that block a few times, adding in an effective probiotic can only accelerate your journey towards healthy living.  Probiotics like the ones found in Silver Fern Brand’s Wai drink mixes, will enhance your weight loss results and keep you feeling great. I have been drinking them for about a month now and really have come to rely on them. I highly recommend you give em’ a try!

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Are you a busy woman juggling faith, work, home and family?

I am too.

Sometimes women like us can get so focused on helping others that we forget to take some time for ourselves. We don’t set aside time to spend with God, and  workouts fall to the wayside. I get it. Sometimes I feel like I don’t have another minute in my day to spare. But, if we don’t take our spiritual and physical health seriously, we won’t be able to work, serve and love well. We will end up a hot mess of frustration and anxiety.

I hear ya’ sister…that struggle is real, and I feel it every day!

That’s why I am committed to helping women like you refocus their faith and get back in shape. Because when we are planted in God’s Word, and feeling healthy and confident, you can go out and do all of those things God calls us to do.

Sign up below and get my 3 Day Faith and Fitness Quick Start Guide for Busy Women. In it you will find 3 days of Bible study (looking at a different Psalm each day), and 3 quick, effective and simple workouts for you to do at home! This guide is totally FREE and will take you less than 30 minutes to go through each day!

 Sign up here, to snag yours!

Quickstart

This post contains affiliate links. See my full disclosure here

Give Your Water a Kick in the Pants! | Wai Drink Mix

*This is a sponsored post. Silverfern sent me samples of their Wai Drink Mix in exchange for an honest review!

Wai Drink Mix

I am all about staying hydrated, ya’ll. In fact, I have become a bit of a water-pusher as of late. Until about two years ago, I didn’t believe dehydration was a real thing. I am not joking. I thought people were just being babies, acting all tired and lazy. And then, I moved to Bangkok. Where it is 100 degrees, most of the year. Where you sweat so much, you feel like your makeup is literally melting off. And I started getting headaches. Bad ones, that wouldn’t go away with medicine. Then, I started getting nauseous with my headaches. One day, a set of bushes and I had a nice little meeting on the side of a main road in downtown Bangkok, because nausea leads to other things, and it led me straight to that bush. Not really knowing what was wrong with me, I heeded the advice of a friend who told me to drink lots of water when I started feeling that way and down some electrolytes. I did, and I started feeling better. Lesson learned. Dehydration is real. Drink your water, Danielle.

Wai Packet

But sometimes, I want something with a little flavor. Enter Silverfern Brand’s Wai Drink Mixes. They come in little packets that can be added to water and give it a little kick in the pants, which makes staying hydrated a bit more fun. But these mixes are not your traditional mixes laden with sugar and chemicals. They are completely clean, natural, and chock-full of goodness in the form of a unique probiotic blend. If you know anything about probiotics, you know they keep your tummy feeling balanced and doing its job. In addition to that, Silverfern Brand’s Wai Drink Mixes aid your body in absorbing nutrients, maintaining a healthy metabolism and boosting your immune system. On top of all that, these mixes have 3 grams of fiber in each pack, so they keep you feeling full.

And…they taste great! I will give you a bit of disclaimer, though. They are much sweeter than I originally thought they would be, so I add more water to mine than the recommended 16 ozs. However, my mother-in-law tried some and loved them, sweetness and all. It’s totally a matter of preference!

Wai drink mixes come in several different flavors, including:

  • Strawberry Kiwi
  • Cranberry Raspberry (my fave)
  • Pina Colada
  • Peach Mango
  • Strawberry Mango
  • Pomegranate Blackberry (my second fave)

Each box has 6 small packets, which can easily be thrown into your purse so you can toss one in your water bottle while at work or while on the go.

As I’ve learned, staying hydrated is actually as important as people say it is. I love that these mixes help me to do just that while adding a little flavor and some gut health to my life. 

If you’re interested in trying some, you can grab a box here!

Wai Drink Mix and water bottle

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Are you a busy woman juggling faith, work, home and family?

I am too.

Sometimes women like us can get so focused on helping others that we forget to take some time for ourselves. We don’t set aside time to spend with God, and  workouts fall to the wayside. I get it. Sometimes I feel like I don’t have another minute in my day to spare. But, if we don’t take our spiritual and physical health seriously, we won’t be able to work, serve and love well. We will end up a hot mess of frustration and anxiety.

I hear ya’ sister…that struggle is real, and I feel it every day!

That’s why I am committed to helping women like you refocus their faith and get back in shape. Because when we are planted in God’s Word, and feeling healthy and confident, you can go out and do all of those things God calls us to do.

Sign up below and get my 3 Day Faith and Fitness Quick Start Guide for Busy Women. In it you will find 3 days of Bible study (looking at a different Psalm each day), and 3 quick, effective and simple workouts for you to do at home! This guide is totally FREE and will take you less than 30 minutes to go through each day!

 Sign up here, to snag yours!

Quickstart

When You Don’t Bake Like Martha Stewart but Want Some Healthy Cookies

*This post is sponsored by Silver Fern Brand. They kindly donated the items I tested for review. All of the information stated below is my honest opinion, because I would never lead ya’ll astray!

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I have these friends who whip up amazing baked goods, with all kinds of hidden healthy ingredients, that taste like they were handcrafted by Martha Stewart herself. I, on the other hand, burn everything. No matter where I am, or what I’m making, if I am cooking, I am undoubtedly burning something. Not only do I burn things, I kind of “eyeball” my measurements. To me, all of those fancy instructions are basically cute little suggestions. But, when it comes to baking, I’ve heard that this isn’t the best approach. Apparently you are supposed to measure things exactly when baking?!!? Who knew? I am guessing Martha Stewart.

Silver Fern Paka Baking Mix Review

Because I clearly lack basic baking skills, I’ve stuck to box mixes for all of my baking needs. I am all about simple, easy-to-follow instructions, and few ingredients. 

While box mixes are simple, they are typically laden with chemicals and sugar and devoid of any real nutritional value. Let’s be honest, none of us dive into a bowl of brownie batter thinking we are giving our bodies any “fuel”. We don’t devour 5 freshly baked cookies and think to ourselves, “Wow, my body sure did get a bunch of great nutrients from those tasty cookies.” No, we feel gross, like we should go for a 3-mile run. Or maybe that’s just me. I feel gross and like I should go for a 3-mile run. You’ve probably never eaten that many cookies at once.

Boxed mixes are yummy, but they’re super unhealthy. Which leaves the baking-challenged like me with no real options. Because let’s be real, there’s no way I am mixing up some homemade chocolate chip cookies with carrots hidden inside of them. That’s like baking 500, and I am still in baking 101.

Enter my friend Amanda. She somehow found this fantastic company that gets my baking skill predicament, yet cares about the health and well-being of my family.

Silver Fern Brand has a wide range of products, from baking mixes to popcorn. They are all about delivering on taste, while fueling your body with much needed nutrients. Their Paka Baking mixes are full of things your body can actually use, as opposed to most store-bought mixes that are full of empty calories. With high amounts of protein and fiber, and low amounts of sugar and net carbs, these mixes are not only delish, but they are going to aid your body in getting stronger and healthier!

And…

They are super simple, ya’ll!

Like 3-ingredient-5-minutes-of-prep-time kind of simple.

Which is exactly what I need.

So Silver Fern Paka Baking Mixes and I are basically in love. Lots and lots of love.

The lovelies over at Silver Fern Brand were kind enough to send me some of their totally awesome, nutrient-rich products to test out. Here are my thoughts.

pancake mix-silver fern brand

I tried their pancake mix and it was fantastic. The hubs didn’t even know it wasn’t the normal mix we buy. But great-tasting pancakes isn’t all these Paka Mixes have to offer. In 3 small pancakes, you get 16 grams of protein and 11g of fiber.

Ya’ll, that’s crazy!

Most women don’t eat anywhere close to enough protein each day. And getting fiber in is a real struggle for most of us. These tasty pancakes help you load up on protein and fiber, without loading you up with added sugars and empty carbs. And did I mention they taste delish?

While Silver Fern mixes are super easy, they aren’t impossible to burn. Which I did. Because that’s what I do. My first pancake was just a little on the crisp side. That’s what I like to call things that are charred, black, and sometimes smoking. But, my second pancake, and all of the following pancakes, were almost perfectly cooked. Perfectly round, not so much, but perfectly cooked … well, kind of!

I also tried Silver Fern’s Paka Gluten Free Chocolate Chip Cookie Mix. My husband ate two before I could snap a pic and had zero complaints. Score for Paka. My daughter ate one, too, and said she liked them, so another score for Paka cookies. These cookies were just as simple to make as the pancakes. All they needed were some eggs and butter, a little mixing, and some scooping onto a cookie tray.

And of course they needed to be baked. I burned a few. Don’t act surprised. I told you, I burn things.

Silver Fern Brand Paka Chocolate Chip Cookies

Eventually I got enough of the cookies baked well enough to not only eat, but photograph for ya’ll. The consistency of these cookies is slightly different than that of a regular chocolate chip cookie, but they were super tasty, and took just minutes to whip up. Store-bought chocolate chip cookies have lots of fat and tons of sugar. Paka Chocolate Chip Cookie Mix has 5 grams of protein and 6 grams of fiber in each cookie, plus they have no added sugar. I got about 20 cookies out of the box. Only about 14 of mine were edible. I swear, it’s the oven’s fault.

Overall, I loved my Silver Fern Brand Paka Baking Mixes and will be ordering them again. As a company Silver Fern Brand is committed to providing families with flavorful mixes packed with the nutrients our bodies need. Their products have not a single artificial ingredient in them and are packed with all kinds of goodness. As a mom, I am thankful to have a healthy comfort food option for my family.

If you are looking for a simple way to give your family nutritious, delicious baked goods that won’t require too much of your time and effort, I highly recommend checking out Silver Fern’s Paka Baking Mixes.

—-

Are you a busy woman juggling faith, work, home and family?

I am too.

Sometimes women like us can get so focused on helping others that we forget to take some time for ourselves. We don’t set aside time to spend with God, and  workouts fall to the wayside. I get it. Sometimes I feel like I don’t have another minute in my day to spare. But, if we don’t take our spiritual and physical health seriously, we won’t be able to work, serve and love well. We will end up a hot mess of frustration and anxiety.

I hear ya’ sister…that struggle is real, and I feel it every day!

That’s why I am committed to helping women like you refocus their faith and get back in shape. Because when we are planted in God’s Word, and feeling healthy and confident, you can go out and do all of those things God calls us to do.

Sign up below and get my 3 Day Faith and Fitness Quick Start Guide for Busy Women. In it you will find 3 days of Bible study (looking at a different Psalm each day), and 3 quick, effective and simple workouts for you to do at home! This guide is totally FREE and will take you less than 30 minutes to go through each day!

 Sign up here, to snag yours!

Quickstart

Macronutrients 101

Macronutrients-aka-macros, have recently been the topic of much discussion in the health and fitness world. I had not really heard much about them until a few months ago, but when  started looking into the topic, I realized that there was a ton I had to learn. While there are people whose main weight loss and maintenance strategy is counting macros that may not be for you. But, I do believe that understanding the nutritional building blocks our bodies need, will at a minimum, help you to better filter through the myths that circulate around, promising amazing results while only eating Cheetos.

While I love fitness and creating workout plans for clients, I am still finding my footing when it comes to nutrition. So, I called in a friend to break things down for you. Jenna has tons of certifications that make her sound fancy, but I love her simple approach. If this kind of thing is something you would love to learn more about, I highly recommend checking out her VIP nutrition coaching program. If you want to follow her for more tips and lots of great info, check out her social media links below!

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Other than alcohol, all calories in the diet come from protein, carbohydrates, and fat. These are your macronutrients because they are nutrients that your body needs in large quantities. Alcohol calories are empty and excessive consumption will stall progress. When considering body composition success, we must educate ourselves on five important variables: calorie balance, macronutrient amounts, nutrient timing, food composition, and supplements (in that order). By understanding macronutrients and how they affect our body composition, all other variables will fall into place and you will feel more in control of your body! Let’s break down each of the three macronutrients in simple terms and discuss strategies that you can begin implementing today to move your health forward!

Macronutrients

Macronutrients 101

Protein

Protein offers 4 calories per gram and provides amino acids for muscle repair. With every meal, protein balances blood sugar which can aid in weight loss. For body composition purposes (weight-loss or fat-loss), protein is the most important nutrient, for the sole reason that muscle is made out of it. In essence, protein both builds new muscle and saves existing muscle from being lost. Both functions are important in maximizing muscle and minimizing fat. In addition, our hair, skin, and nails are made-up of protein as well.

When adjusting your macronutrients, a general guideline is to set your protein between 0.82 grams to 1 gram per pound of bodyweight. For example, if you weigh 130 pounds you should be targeting at least 106 grams of protein per day.

Carbohydrates

Carbohydrates offer 4 calories per gram. The optimal amount of dietary carbohydrates varies for each individual. A moderate carbohydrate intake may be better for those who are active and women with menstrual problems, while a low carbohydrate intake may be better for those who are obese, have epilepsy, diabetes, PCOS and other conditions. For body composition purposes, carbohydrates are second in importance to protein. In terms of body composition, the primary role of carbohydrates is to provide energy for the hard workouts that build muscle. Fiber, while not digested or absorbed by the body, is critical for satiety (feeling full), reducing blood sugar, improving intestinal and gut health, and aids in weight control.

When tracking macronutrients, I will typically have my clients keep a close eye on their fiber consumption. Eating too little fiber or too much fiber can leave you bloated, gassy, and feeling very uncomfortable. A general guideline for women is to aim for 25 grams to 35 grams of fiber in the diet, while men should aim for 35 grams to 45 grams of fiber in the diet.

Fat

Fat offers 9 calories per gram. Children need more fat than adults because healthy fat aids in children’s brain development and growth. Fats are also good for brain function in adults and are a great energy source for long fitness related efforts.

Beyond meeting the minimum requirement of 40 grams per day, fats do not seem to offer much in terms of body composition benefits. However, they work great as a calorie buffer if your needs are targeted towards increasing calorie consumptions.

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It is important to understand that there is an appropriate nutrient strategy for many different goals. Your body needs different nutrients to work effectively, based on your body size, body type, activity level, and specific goals. If you are currently following a specific macronutrient distribution and are not seeing results, this is likely due to adaptation. Your body adapts to its stressors and the availability of different nutrients. We all have a specific set point that our bodies want to continually go back to. When we deviate from that set point, our bodies adapt. If you have been following the same macronutrients for a while now, and these numbers worked for you in the past but you have seemed to hit a weight loss plateau, your numbers MUST be adjusted because of adaptation. It is very important to keep up with your ever-changing body in order to continue to see results.

In addition, deviating from calorie balance (balancing your calorie intake based on the 3 macronutrients) or macronutrient amounts (especially protein) can seriously hinder your goals. Supplementation, and food timing are things to consider, but they typically offer minimal benefits. They are not necessarily something you need to focus on, unless you are feeling confident and clear with your calorie balance and macronutrient needs! Macronutrient amounts and calories are much more powerful in their effect on body composition!

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If you are new to this and want to learn more, check out Jenna’s:

Periscope: @jennacarelli

About Jenna

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Jenna is a Fitness Nutrition Specialist, Crossfit Coach, Run Coach, Personal Trainer, and Small Business Mentor. Jenna runs an online business under J.Carelli Consulting, LLC in the health and wellness space, where she works 1:1 with individuals who are looking to reach body composition (weight-loss and fat-loss) goals through realistic means. Jenna helps her clients understand that achieving desired health and fitness goals does not need to take you away from your family, friends, and community and that the diet that works best for you is the one that you can stick with forever, and not short-term fad diets that don’t last. Jenna also mentor’s fitness professionals with an established brand or business and enthusiasts with an idea for a brand or business, who are unsure how to get started.

Need some help while eating out?

Grab this awesome Restaurant Ordering Tip Sheet from Jenna!

Restaurant Ordering Tips-2

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Are you a busy woman juggling faith, work, home and family?

I am too.

Sometimes women like us can get so focused on helping others that we forget to take some time for ourselves. We don’t set aside time to spend with God, and  workouts fall to the wayside. I get it. Sometimes I feel like I don’t have another minute in my day to spare. But, if we don’t take our spiritual and physical health seriously, we won’t be able to work, serve and love well. We will end up a hot mess of frustration and anxiety.

I hear ya’ sister…that struggle is real, and I feel it every day!

That’s why I am committed to helping women like you refocus their faith and get back in shape. Because when we are planted in God’s Word, and feeling healthy and confident, you can go out and do all of those things God calls us to do.

Sign up below and get my 3 Day Faith and Fitness Quick Start Guide for Busy Women. In it you will find 3 days of Bible study (looking at a different Psalm each day), and 3 quick, effective and simple workouts for you to do at home! This guide is totally FREE and will take you less than 30 minutes to go through each day!

 Sign up here, to snag yours!

Quickstart

Exercise at Home

I love the gym. I mean, I am a total gym girl. I love weights and classes and community. But, most of the time, I exercise at home. In Bangkok, it was hard to get to most gyms, and they were all pretty pricey. Thankfully, we had a small gym at school that I was able to use, but even that was hard to get to. Which meant,  I had to learn some creative ways to exercise at home.

exercise at home 1

Gyms take time, and they cost money, which are two things many of us don’t have in excess. Not being able to get to a gym can easily become an excuse to avoid working out. But anyone can work out, anywhere. Sure, to workout at home you might need to muster up a little more motivation, and get creative, but a kick booty workout can totally happen in the confines of your living room.

Some Tips To Exercise at Home

  • Find something you love. The interwebs has made finding a workout you love a whole lot easier!  You can join an online fitness program, use You Tube for free or sign up for countless fitness challenges. There is Pilates, Zumba, Barre, functional training, yoga and hundreds of other workout styles to choose from. Finding something you love will make you more likely to stick with your at home workouts.
  • Make a Plan. Schedule in your workout times. I mean, I want you to write them on your calendar or to-do list. What gets scheduled, gets done. Set out your clothes the night before. Get the DVD ready or the You Tube video loaded, so that there is nothing standing in the way of you and your home sweat sesh.
  • Get Some Equipment. Depending on the style of workout you choose, you might need to get a yoga mat, some weights, a Swiss ball or a kettlebell. Set yourself up to grow in your at home workouts, and purchase the equipment you will need. Even though this will cost you some $$$’s up front, in the long run, it will be far cheaper than joining a gym.
  • Get some accountability. As someone who runs online fitness programs, I have found that accountability truly is the key to seeing progress when you are working out on your own, at home. So, join a program, find an online fitness community or ask a friend to check in on you each day. You are more likely to stick with your workouts if someone is helping keep you in check.

Not having the time or money to join a gym, does not need to keep you from getting a fantastic workout. You can exercise at home with little to no equipment. You can choose the workout style that best suits you, and you can even find community online.

So, to help you get started TODAY…here’s a simple workout you can do at home, with no equipment in less than 10 minutes!

exercise at home

What is your favorite way to exercise at home? Do you have any DVD’s or You Tube Channels you love? Have you tried an online fitness program before? What has kept you going when you couldn’t make it to the gym?

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Are you a busy woman juggling faith, work, home and family?

I am too.

Sometimes women like us can get so focused on helping others that we forget to take some time for ourselves. We don’t set aside time to spend with God, and  workouts fall to the wayside. I get it. Sometimes I feel like I don’t have another minute in my day to spare. But, if we don’t take our spiritual and physical health seriously, we won’t be able to work, serve and love well. We will end up a hot mess of frustration and anxiety.

I hear ya’ sister…that struggle is real, and I feel it every day!

That’s why I am committed to helping women like you refocus their faith and get back in shape. Because when we are planted in God’s Word, and feeling healthy and confident, you can go out and do all of those things God calls us to do.

Sign up below and get my 3 Day Faith and Fitness Quick Start Guide for Busy Women. In it you will find 3 days of Bible study (looking at a different Psalm each day), and 3 quick, effective and simple workouts for you to do at home! This guide is totally FREE and will take you less than 30 minutes to go through each day!

 Sign up here, to snag yours!

Quickstart

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