Thursday, April 25, 2019

The Friday 5

Hey and happy Friday!
Not only am I excited about the upcoming weekend (we’re seeing our hometown crew), but I’m excited about today’s post because #snacks. I love to travel and do it often, which means I have had plenty of practice packing healthier travel-friendly food for when we’re on the go.
After lots of experimenting over the years, I’ve found that I feel best when I pack low-sugar (and high protein) options, especially when I have a long day of flying. Aside from making sure to stay extra hydrated with all the water (and decaf iced coffee), I usually bring a container of leftovers (like roasted sweet potatoes) and a variety of snacks. Without further adieu, today’s Friday 5 features five of my favorite low-sugar travel-friendly snacks!
1. Health Warrior Chia Bars
Health Warrior Chia Seed Bars are the perfect, packable snack. Plus, you don’t have to worry about them getting smooshed or melted in your carry-on. With all of the superfood benefits of chia seeds, only 100 calories, and 3g of sugar, they’re great to curb your hunger at the tail end of long flight. The new Strawberry Shortcake flavor is amazing! Even when opening the package, you can smell delicious strawberry. The strawberry shortcake flavor is perfection, and this particular bar is an awesome treat when you’re craving something sweet, but don’t want to overdo it with sugar. It’s definitely a must-try! You can save 20% off your order with code CARROTSNCAKE20!
A packable smoothie with 10g of protein? Sign me up! Getting in your fruits and veggies is always a bit more difficult on travel days. These packable smoothies are made with 10 simple ingredients (or less!) and no added sugars. You don’t even need to refrigerate them (though of course they taste better chilled). They also make for a mess-free snack to bring for the kids. Quinn actually asks for one pretty much every time we go to CrossFit! 🙂
I usually pack some sort of jerky for an easy source of protein. I like that Archer Farms jerky is make without preservatives, nitrites, and MSG. And while it has some added sugar, it doesn’t add up to much when I’m snacking on a few pieces with say a handful of nuts. And this chile flavor… holy yum!
If you love nut butter like I do, you’ll love these! Just like RX Bars, these have super short ingredient lists (just how I like them!) and use egg whites for protein. My favorite flavor is the vanilla almond butter. I will literally eat it straight from the pouch, but it’s also great with a banana or cup of instant oatmeal.
So typically I wouldn’t think to bring bone broth on a trip, but these individual packets of chicken bone broth make it really convenient. Not only is bone broth rich in protein, but it’s also really soothing on your stomach (and great for GI health). I like having a couple of savory options on hand, and these were made to stuff in your suitcase.

Sales of the Week

Question of the Day

Do you have a favorite low sugar travel snack?

 

This post contains some affiliate links, which means I will earn a small commission from the company if you decide to purchase the product linked to. This compensation helps with expenses to keep CNC up and running. Thank you for your support!

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Wednesday, April 24, 2019

30-Day Booty Building Challenge

Summer is just around the corner, which means I need to get my butt (quite literally) into gear. My diet is mostly on track via macros and overall balanced eating, but I know I need to step it up a notch with my workouts if I want to look and feel great come beach season.

My booty has always been a “problem area” for me, so a couple of years ago, I decided to focus on building and firming up my glutes with a 30-Day Booty Building Challenge. I was committed to making a change, but I didn’t want the extra workouts to take over my life. Basically, I wanted a glute program that was short and sweet, but very effective. You guys know I’m ALL about efficiency when it comes to my workouts, so this challenge was no different!

And you know what? In a short amount of time, I saw results! So much, in fact, I decided to commit to another 30-day challenge for the month of May. This time, however, instead of doing one round of each workout, I am going to knock out two. It ends up being just 10 minutes a day. If you add weight to these exercises, you’ll feel the burn for sure!

Interested in participating? I would love for you to join me! Accountability is most definitely needed as summertime approaches, and I know I’m not the only one! Leave a comment below, and let me know if you’re in! We’ll have weekly check-ins and giveaways here on the blog, so keep a look out each week! 🙂

30-Day Booty Building Challenge

Week 1

Week 2

Week 3

Week 4

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Tuesday, April 23, 2019

Registration Open: Master Your Macros Challenge [May Group]

Back by popular demand! We’ve had well over 200 clients successfully complete our Master Your Macros Challenge, so we’re kicking off another group in May. Read on for all of the details! 🙂

The next Master Your Macros Challenge starts on Monday, May 6th. Summer is right around the corner, so if you’re ready to make a change to your diet, NOW is the time to make it happen! 🙂

If you’re unfamiliar with the Challenge, click over to this blog post and read all about, including details about which plan is right for you.

Ready to sign up? Just pick your program from below:

The deadline to sign up is Thursday, May 2nd, so make sure you’re on the list. In January, we had to start a waitlist! If you have any questions, please don’t hesitate to reach out!

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Monday, April 22, 2019

Tips for Transitioning to Natural Deodorant

So, I’ve raved before about my love for Primally Pure Charcoal Deodorant, and I get lots of questions about why I made the switch from conventional to natural deodorant as well as my thoughts on the dreaded “detox” phase (more on that below). Prior to discovering brands like Beautycounter and Primally Pure, I didn’t pay much attention to the skin care and beauty products I was using. I figured if it’s being sold in stores, it’s definitely safe, right? Turns out, I was wrong. Read on for my tips for transitioning to natural deodorant. 

Over the past year or so, I’ve worked hard to become more conscious of what I put on my body after realizing that a healthy, sustainable lifestyle isn’t only about diet and exercise. The products we purchase and use are equally as important. We focus so much on what we’re putting in our bodies, but what about what we’re putting on them? After all, our skin is our largest organ (with the potential to absorb up to 60-70% of what we expose it to), so shouldn’t we prioritize our skincare as much as we do the foods we eat?

One change I made was the daily deodorant that I use. While our pits are definitely not the most glamorous thing to talk to about, using deodorant is often a regular part of our routines, especially for those of us who get super sweaty like I do. Unfortunately, most conventional drugstore deodorants are full of artificial (and even potentially dangerous) ingredients that have no place being on our skin. Our underarms are actually one of the most absorbent parts of our bodies. Think aluminum (!!) synthetic fragrances and parabens – yikes! In my opinion, if there’s only one switch you make when it comes to skincare and beauty, it should definitely be to natural deodorant!

I’ve tried a lot of different brands (some were drugstore versions of natural), but none of them really did the job. I would still end up pretty gross and sweaty, even after giving myself time to adjust to a natural product. Some of the deodorants that I tried even left white stains all over my clothing (that I have yet to get out). Ughhhh, MAJOR pet peeve!

Primally Pure Charcoal Deodorant is hands-down the best natural deodorant I’ve found. Not only does it, you know, actually work, but I love the story behind it. The brand was born out of the founder’s own desire to switch to a natural deodorant. When her experimentation attempts with the ones available on the market failed, she just created her own. I love this! Talk about taking things into your own hands! Formulated with safe and gentle yet effective ingredients, such as baking soda, fair-trade coconut oil, and activated coconut charcoal, this deodorant keeps me sweat-free and smelling fresh. And, of course, I love not having to worry about any harsh chemicals that could disrupt my body’s natural balance. It’s truly the best!

While I’m a proponent of natural deodorant and definitely don’t foresee myself returning to conventional drugstore brands, there are a few caveats that come with making the transition. Oh, yes, I’m talking about “detoxing.” Our bodies have grown accustomed to the artificial results produced by using artificial ingredients. Removing those potential toxins from our systems might lead to some inadvertent side effects. The good news? With a little time and patience, these side effects will reside. Below are a few tips for what to expect and how you can make the transition a little more seamless.

Tips for Transitioning to Natural Deodorant

Sweat

Yes, you’re going to sweat. And, yes, it’s completely healthy and normal! Culturally (especially for women), we’re encouraged to cover up some of the completely normal biological processes our bodies go through and sweating is one of them. Contrary to what we’ve been told, we’re 100% supposed to sweat! When transitioning to natural deodorant, you might find that you initially perspire a bit more than you are used to. This is because the chemicals in conventional products can disrupt our bodies’ natural detoxification process, and our bodies need time to rebalance themselves. BUT this won’t last forever, and once the the balance is restored, you might actually find yourself less sweaty than before!

Smell

Yep… we’re going there. Just like the chemicals in conventional products mask our sweat, they also mask our smell. No one is saying we need to get down with being super stinky, but if we’ve gotten used to the scent of artificial, synthetic fragrances, then we might feel a bit stinky while transitioning. Thankfully, this resolves with time, and if it doesn’t, you might want to look into any other dietary and lifestyle factors that could be causing the problem. For example, this might be how a dairy sensitivity reveals itself when it was previously being masked by conventional products. Crazy, right? 

No matter what, you should always avoid deodorants that have “fragrance” on the label – this is usually a code word for lots of chemicals. I personally love the minty fresh smell of Primally Pure Charcoal Deodorant, which is scented naturally with essential oils. They also carry Blue Tansy, Geranium, Lavender, Lemongrass, and Tea Tree naturally scented products as well!

Irritation

While I’ve never experienced irritation from a natural deodorant, but I know it can happen. (Primally Pure’s contains essential fatty acids and nourishing, anti-inflammatory vitamins that prevent it.) Many natural deodorants contain baking soda, which can cause underarms to become red, itchy, and bumpy. It’s kind of similar to razor burn. If it happens, it’s usually at the beginning of use and calms down once your skin has adjusted.

There are a few reasons irritation could be exacerbated. If you’re using too much product (trust me, two swipes are all you need), are swiping roughly (yes, this is a thing), or are applying it immediately after shaving when skin is more sensitive. Try dabbing the product instead of wiping it or waiting a bit after shaving to apply. You could also apply the deodorant every other day or every two days and work your way up. Another handy tip is to dab a cotton ball soaked in apple cider vinegar on your underarms. This helps to naturally balance the PH of the skin. If all else fails, Primally Pure’s refreshing Everything Spray doesn’t contain baking soda. It can be used as an alternative to deodorant when you need a quick pick-me-up!

Underarm Darkening

Again, this isn’t something that I personally experienced, but it definitely happens (it tends to be more common in those of us with darker skin tones). While it’s certainly annoying, it’s in no way harmful – just your body adjusting to baking soda. As a remedy, try rubbing a lemon wedge dipped in sugar onto the darkened area. Lemon and sugar is a natural skin brightener and exfoliant!

Staining

Primally Pure Charcoal Deodorant is one of the few natural deodorants’s that I’ve tried that I have not experienced staining with. If a natural deodorant is causing staining, it’s likely due to the essential oils. You can try lessening the amount of product that you use to see if it helps. You can also wait a bit between applying and putting your clothes on to allow the oils to set. There are some fabrics where staining is more obvious, but I’ve found this to be the case whether you’re using natural or conventional products.  I mean, we’ve all run out of the house at some point and then saw white marks on our shirt, right? Most of the time, these stains come with a regular wash cycle.

If you’re considering making the switch from conventional drugstore to natural deodorant, I’d say do it! And if you haven’t because you’re unsure of the detox phase, I totally get it. No one wants to walk around like a sweaty, stinky hot mess. In reality, it’s not that bad and lasts only a week or two at the most. The best piece of advice I can give you is to skip conventional brands that have come out with more natural products and go straight for a line that specializes in natural skin care, like Primally Pure. You can actually save 15% with code carrotsncake15 on your order. The code works for all products on Primally Pure. If you sign up for a subscription, you get free shipping! I definitely think it’s worth it for happy, healthy underarms! 🙂

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Easter Weekend + 4 Egg Hunts

A special someone had an AWESOME Easter weekend! Quinn had the opportunity to participate in 4 (!!) different egg hunts and, my gosh, he had a blast. Mal and I also liked to see his “competitive” side come out. Haha!

On Saturday, we attended a huge egg hunt that our town hosted at a local park. There must have been about 200 kids and, rumor has it, 5,000 plastic eggs with tiny toys inside. Quinn was definitely overwhelmed at first, but we explained how the egg hunt would work and he was all good. Then, he was excited and ALL BUSINESS!

When the horn sounded to officially kick off the Easter egg hunt, Quinn ran out and gathered a ton of eggs. He was so fast!! He was also really proud of himself. It was really cute! 🙂

After the egg hunt, we went out with some friends and their kids to Cask ‘N’ Flagon for an early dinner. I must have drank 3-4 glasses of wine between the restaurant and their house. Mal was on vacation last week, so I was basically on a booze and sugar bender between New York City and Easter. Holy cow, I embraced vacation to its fullest. More on this in a second.

On Easter morning, we did an egg hunt at our house. It started at Quinn’s bedroom and went outside into the backyard.

He had a great time and couldn’t believe how many jelly beans he got! 🙂

We had a low-key morning at home – complete with almond croissants and plenty of candy – and then drove out to my Grammie’s house to celebrate with my family. Quinn also got to do another Easter egg hunt with his cousins!

The cousins were also involved in some pool shenanigans, which was quite amusing since that’s exactly the type of stuff that I did with my cousins at Grammie’s house! 🙂

The dessert situation at my Grammie’s house was out of control delicious. I pretty much tried every kind of cake, cookie, and ice cream flavor. I usually just pick one or two options at events like this, but a week of vacation eating (and drinking) definitely rolled into Easter Day.

I actually had a few clients message me saying that they felt “off track” with their eating habits this past week, so I gave a little pep talk in our Nutrition & Accountability Group for moving forward – and then reminded myself of it last night when I was feeling kind of blah about my food choices. My advice:

* The past is in the past. Do not dwell on it. Move on.

* Make your NEXT meal healthy. Don’t wait until Monday!

* Don’t let a “bad” day or days (or whole week) derail you. One day, a few days, or a week won’t affect your overall progress. It’s really your habits and lifestyle over months and years that matter!

* Your goals don’t change, so don’t let any sort of negative momentum influence your choices. If you tripped going down a flight of stairs, you wouldn’t throw yourself down the rest of them, right?

* Make it a point to grocery shop and do some meal prep. Even a little is better than none!

Yesterday afternoon, Papi and his girlfriend stopped by our house and set up another Easter egg hunt for Quinn. Papi is “best friends” with the Easter Bunny, so Quinn got all sorts of goodies. It was quite the finish to a wonderful Easter weekend! 🙂

Question of the Day

How was your Easter? Did you eat ALLTHESUGAR like I did?

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Half Size Me: Stop Dieting, Start Losing

In episode 376 of The Half Size Me Show (Ask Coach Heather Session 39), Heather shares with you her webinar, Stop Dieting, Start Losing, where she discusses why so many diet attempts fail what the yo-yo diet cycle is and how to avoid falling into it how to be honest with yourself about “fast” and “easy” […]

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Sunday, April 21, 2019

Why the Scale Lies

Hi, friends! Happy Monday! I hope you had a wonderful weekend and Easter Sunday!

Here’s the most recent episode of Carrots ‘N’ Cake Instagram Live, which includes a mini rant about why I think the scale lies and why it’s not a great measure of progress, especially when it comes to weight loss. If you missed the 24 hour replay, it’s shared below for your viewing pleasure. If you have any questions that you’d like for me to answer in the next video, please let me know – either comment below or send me an email!

 

 

In this episode, I cover the following topics:

  • What does “macro-friendly” mean?
  • My dream meal
  • Thoughts on tracking fiber intake
  • Favorite no sugar desserts
  • Do I weigh myself daily and why I think the scale lies

Answers to repeat questions I received this week:

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