FLUFFY TO FIT AGAIN: Tiff’s Thursday Thrive Tips

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Tiff Before/ June 2014 – After/ Today, October 2, 2014

Ok, this is tough to share, but- HEY, I’ve been working hard over the past 3-4 months and people scoff at me when I say I’ve gotten “fluffy”. It’s all relative and 5-8 lbs on me definitely shows and makes it a challenge to fit into half my wardrobe. I got SICK of hearing myself whine about it and was TIRED of being tired… and did something about it!  With fluctuating hormones, we need to change diet/ supplements/ workouts/ lifestyle to keep our energy levels up and our waistline down. Basically, we have to put in the work! I’m not afraid of a lil hard work and won’t just throw in the towel and give in to my hormones. Plus, I have a closet full of great clothes I would like to wear and I’m fitting back in to most of them. Yay!

WE CAN CONTROL THIS LADIES!

SOS Sista Suanne Rieker of www.riekerfit.com  gave me that advise a few years ago. She said women can control their hormones instead of their hormones controlling them and their life. She is over 55, but looks and acts like she’s 35. She was overweight and exhausted at one point and did something about it! Such an inspiration! Just check out the video on her website homepage and you’ll be inspired too. 

Want to know what I did to go from fluffy to fit again? 

Before I do, I want to give a DISCLAIMER and reminder that everyone’s health & fitness needs are different. Please take in to consideration any blood sugar/diabetic and thyroid issues which alter your metabolism. I am simply giving the tips that worked for me. Here ya go…. 

AMP UP THE WORKOUTS

Working out is a part of my lifestyle, but it’s easy to plateau and get stuck in a rut with your workouts. I’ve been a powerwalker since I was about 14 years old, but as I age I’ve had to amp it up and add light weights to see results. I admit, I tried the appropriately named workout DVD’s called Insanity, but geez, those workouts are just too jarring on my neck & back. 

  • Cardio 4-5’s a week. Combo of power walking, a light jog & sprints. 
  • Hot yoga once or twice a week at Sunstone.
  • Strength training for Legs, abs & arm 2-3 x’s a week by the Tone It Up girls on YouTube.
  • Or various YouTube barre workouts to keep from getting bored. Check out my workout playlist on my YouTube Channel. 

FAT BURNING FOODS & SUPPLEMENTS

If you watched my videos on healthy snacks & meals, you know I try to stick to a lean protein and low carb/sugar/dairy diet. So, to amp up my metabolism I added a few fat burning supplements.

  • Conjugated linoleic acids (CLA, brand name Tonalin) – Increases metabolic rate, decreases abdominal fat, enhances muscle growth, lowers cholesterol and triglycerides, lowers insulin resistance (insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight), reduces food-induced allergic reactions, enhances immune system. via About Health
  • Rodiola Rosea–  Amps up your energy, reduces belly fat (calming effect on our body and mental state because of an ability to reduce cortisol- which creates belly fat), helps with mood & depression (many women experience these symptoms with hormone fluctuation).
  • Cayenne– Added it to my protein shakes. Hot peppers cause the body temperature to rise. When the body temperature rises it needs to be cooled and you burn more calories when the body is forced to go through a cooling process. They also act as an appetite suppressant. By simply adding a pinch of cayenne pepper to a meal, studies show you will consume 600-100 less calories at your next meal. 
  • Chia Seeds– Also added to my protein shakes. I introduced you to chia seeds a few years ago with my friends drink called Drink Chia.  Chia seeds expand in the stomach giving you a satisfied and full feeling. They are also packed with nutrients like protein, fiber, calcium, magnesium and more! 

A few other small tweaks I made were trying not to eat after 6pm and limiting wine to once a week- which I admit is a challenge because I enjoy my Pinot Grigio! I kept up with pizza “cheat night” once a week with my hubby, but cut out my weekly popcorn. (sad face) I actually pop my own popcorn with olive oil or coconut oil and light sea salt, but my problem is that I can eat an entire massive big bowl by myself. A few cups is a great low fat snack, but honestly- I can’t eat just a few cups so I’ve only been eating (gorging on) it about once a month during this 3 month weight loss challenge. Corn is a carb, remember. Also, before I got started on all of this- I actually did a light detox/cleanse with no wine for 3 weeks to shift my body & shake up my metabolism a bit.  

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I am always asked how I stay in shape so I share my experiences & weight fluctuations (that’s what is great about having your own blog)  to show that I battle health/weight issues, too! 

It’s all about feeling strong, energetic & WALKING TALL….not just the jean size, but it sure is nice to be able to wear the clothes I already own. 

What are your thoughts?

Tweet, comment, share.

Love, Tiff

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PART 2: Healthy Snacks & Lunches for Women on the Go {New Webisode}

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Hello Gorgeous! 

I like to call the way I eat….GRAZING. I snack on something about every two hours and this has helped keep my metabolism and energy high. If you skip meals, which causes you to feel foggy and even a bit depressed- STOP TODAY and start nibbling on something healthy. In Part 1 of this series, I gave you the rundown of how I start my day. In the second webisode, I give you a few of my go-to snack and lunch options. 

This is not a diet plan. These are only recommendations and if you have a substantial amount of weight to lose- please consult your doctor. I am only sharing the foods and eating schedule that works for me and am not a dietician. 

I love to switch out high fat crackers and chips for gluten-free rice crackers!

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Check out Amy’s Natural & Organic Foods! No additives, no preservatives, no GMOs. If a child can’t pronounce it, you won’t find it on an Amy’s label. 

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I would love to hear some of your favorite healthy snacks and lunches! 

Remember, what you put in your body effects so many things not just your waistline. Your mood, memory, elasticity of your skin, organ function and much more so please take care of yourself and choose foods wisely.

Love, Tiff

STARTING YOUR DAY LIKE A QUEEN: Tiff’s Morning Menu [New Webisode]

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Hey Ms. Fit & Fab,

If you watched some of my webisodes from 2012, you will notice I was a bit fluffier. With the combo of stress and out-of-whack hormones that year, I packed on an extra 8-10 lbs. Some of you may not think that’s much weight, but on a smaller frame– it means I had to go up two jean sizes! OUCH! I got so sick of hearing myself complain about it and not being able to wear half my wardrobe- I had to make some changes.

As we get older, our metabolism and hormones change- who feels me– so we have to change our eating, exercise and supplement regimen along with it. 

On a daily basis, I began tracking everything I was shoving in my mouth with the awesome app called “Lose It!”. Do you have any idea the true amount of calories you eat in a day? I also knew that my power walks 4 times a week weren’t cutting it if I wanted to get serious about losing that 10 lbs. The app also helps you keep track of how many calories you burn during specific workouts, too. I used the app diligently for about 60 days and amped up my hikes and got back into power yoga, which I prefer for strengthening instead of weights. I had always lived a healthy lifestyle, but with the changes in my hormones and stress levels– I had to make the necessary adjustments. I remember the day I sheepishly went into my closet and decided to try on “THOSE JEANS”… you know that pair of jeans you have that you need be at your best goal weight to fit into? Yep, those! I had not worn them in two years. They went up over my hips and then the button fastened and VOILA- I zipped them right up!

Hallelujahhhhhh! 

I guess the results are showing because I’m getting lots of comments on the last 3-4 webisodes asking how I stay so fit and trim. Well, thank you! *wink*  So, I decided to take you into my kitchen and give you a rundown of what I eat in a day. The morning is definitely the most important and will determine your energy levels throughout the day and how well you stay sharp and focused.  WATCH THIS:

Now, there a million and one recipes for making yummy protein shakes and smoothies. Many people like adding fruit and ice along with the protein powder in a blender. I’m just too lazy for all that and prefer just shaking it all up and downing it. If it’s too cold or icey- it takes me longer to drink, but to each her own, right. I consider this my jet fuel for the day and not a tasty treat. I’ve grown to like the funky flavor, especially when I started adding the apple cider vinegar.  Here’s a list of what I mention in the video:

1) TRADER JOE’S WHEY PROTEIN POWDER

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If you do not have a Trader Joe’s near you, check out your local health food stores and just start doing taste tests to find the one you like. Also, if you are a vegetarian and do not want to use whey (which is derived from an animal source, milk) then try hemp protein (which is a vegetable source derived from the Cannabis Sativa plant. No, it won’t make you high! Of course, I had to say that!) Here’s a great article on LIVESTRONG explaining both types.

2. ALMOND MILK

silk-light-almond-milk-couponThere’s much debate about Soy VS. Almond milk and when my hormones when crazy a few years ago, I learned that soy did not work for me. Supplementing with soy can be great for women of certain ages, but it can interfere with progesterone production. Both, soy and almond milk are great vegetarian alternatives to dairy milk. As I mention in my Hormonal Acne webisode- dairy products can increase hormones as well.

3. SUPER GREEN POWDER

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Various brands can be purchased at Whole Foods, Trader Joe’s and several online vitamin stores. The brand I show in the video is by Premier Research Labs which is recommended by my Holistic Doc, but I actually prefer the Trader Joe’s Super Green Drink Mix the best!

4. APPLE CIDER VINEGAR

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You can add ACV to your shake or if it’s just too tart, you can also hold your nose and down a quick shot of it on it’s own. It has so many health benefits from anti-aging to slowing the growth of cancer cells to weight loss. I actually make a homemade salad dressing with it using olive oil and basic spices! Yumm!

5. FIBER

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Fiber is also a MUST for women (and men) because it supports our gastrointestinal tract. So many women have IBS due to stress or simply not eating enough fiber rich vegetables. I love this one by Genesis because of the additional supplements like Noni and probiotics.

6. RESVERATROL

resveratroljuice__83506.1331757297.1280.1280Ok, this stuff is called the Fountain Of Youth! HOLLA! It’s great for anti-aging and found in the skin of red grapes so there’s another reason to enjoy that occasion glass of red wine!

7. VITAMIN C POWDER

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Vitamin C Ascorbic Acid is the most powerful form of Vitamin C and is clinically more potent in fighting infections and strengthening the immune system. Several brands can be purchased on Amazon!

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I had to share this comment from YouTube! These are also great breakfast options. My hubby loves the protein pancakes. Thanks Ally!

“I usually have egg whites with spinach in the morning with either a piece of toast with peanut butter, a piece of fruit like an apple with or without peanut butter, or oatmeal with a mashed banana, apple, or alone with some cinnamon, too. Some days when I’m not usually low on the protein powder (like this week :/) I’ll make a version of protein pancakes. I’ll mix an egg white with half a mashed banana and half a scoop of protein powder, cook it like a pancake and top it off with some peanut butter and the other half of the banana sliced on top.”

I would love to hear if you have a yummy breakfast recipe.

COMMENT BELOW.

If you have girlfriends who complain of low energy or they skip breakfast, please share this info with them! Like I’ve said a million times now–

IT’S LIFE- CHANGING!

Love, Tiff

Pizza, Pasta & Cheese…YES PLEASE! By Guest Blogger- Health/Weight Loss Expert Rayo Cole

Last month, I talked about healthy dessert options to satisfy your sweet tooth!  After losing 70 pounds on a gluten, refined sugar and dairy free diet,  I learned how to recreate my favorite foods and can eat cake, cookies, and ice cream without the guilt.  How about savory, starchy and salty foods? What are we supposed to do when we are craving pizza, macaroni & cheese and bread? Should we cheat and break our diet? These foods are a NO NO when it comes to losing weight, right? WRONG! This is a myth, the good news is you can have your cake and now pizza too! Recreating your  favorite dishes and removing the junk will keep your mouths happy without the extra pounds.

Remember to combine the following items with a protein source, non-starchy veggie and a fat at every meal. Combining foods and eating 5-6 times a day will keep your metabolism high and your fat burning machine revved up! The purpose of combining your food is to balance your blood sugar and keep it stabilized to avoid cravings, fatigue, irritability and mood swings.

Here are my favorite no guilt savory dishes.

Amy ‘s Rice Macaroni  and Cheeze:

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Macaroni and cheese is an all-time favorite because it is  yummy and an amazing comfort food.  While dieting, mac and cheese is usually avoided because of it’s fat, carbs and all of that gooey high calorie cheese. No worries, “Amy’s Rice Macaroni and Cheeze”, is gluten and dairy free! It will tantalize your taste buds without adding inches to your waistline. It is made of rice flour pasta with dairy free cheddar cheese. Your taste buds will not be fooled because it tastes like the real thing! It is cheesy, creamy and tasty without the guilt!

Z Pizza’s Gluten and Dairy Free Pizza

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Pizza is tasty,salty, greasy and very starchy.  It is  one of the guiltiest dishes to eat.  While dieting, pizza is usually  avoided  because one slice can rack up over 500 calories per slice!  Ouch! “Z Pizza”‘, makes gluten and dairy free pizzas which are less  calories than it’s  full fat cousin.  You can call your local franchise and they will deliver this tasty goodness right to your door!

Food For Life’s Gluten Free Breads

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Enjoy English muffins, tortillas  and  sliced breads with,  “Food For Life”, gluten  free  breads.  This line is great because their bread contains minimal ingredients and taste just like real bread without the  high levels of carbohydrates.  Enjoy burgers, wraps, toast, sandwiches and more!

Eating healthy and losing weight  while enjoying your favorite foods is easy! Enjoy pizza, pasta and breads without the added calories and guilt. Stock up on gluten free pastas, breads and flour and recreate your favorite dishes. Remember to keep it sugar and dairy free. A healthy cheese substitute is called, “Daiya Cheese”. You can find it in your local health food stores. Daiya comes in many flavors such as, cheddar and mozzarella.

Create your favorite gluten and dairy free recipes and submit it below. The winning recipe will be featured in my next  blog!

Enjoy Beauties!

For more information on Rayo, follow her on:

www.twitter.com/rayocole
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LOSE WEIGHT AND EAT CAKE! By Guest Blogger- Health/Weight Loss Expert Rayo Cole

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After losing 70 pounds by giving up refined sugar, gluten-based flour products, alcohol, dairy and processed foods, I still wanted to enjoy my favorite desserts without the guilt!  What was a girl supposed to do?

I spent numerous hours reading labels,  searching grocery stores and finally found the best healthy dessert options! You do not have to say bye bye to cakes, cookies and other desserts. The solution is  finding the best quality and healthy alternatives to your favorite treats.

Now, these desserts should  be eaten in moderation and always eat it with a protein, non-starchy veggie and a fat. The purpose of combining your food is to balance your blood sugar and keep it stabilized to avoid additional cravings and/or multiple symptoms such as fatigue, irritability and mood swings.

Here are the best healthy desserts options. These options are sweetened with fruit juice, stevia and/ or erythritol. These are great sugar alternatives because they are better for your body, sweet as sugar and will not pack on the pounds or cause intense sugar cravings.

Here are my favorite NO GUILT desserts:

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Nana’s Cookies

I say, “Amazing!” Nana’s Cookies are made with brown rice  flour and fruit juice sweetened. Whenever you have a craving for cake or cookies this will satisfy your taste buds without the added calories. Each serving is only 180 calories! It contains no trans fat and it is vegan & gluten free! They have irresistible flavors like chocolate, ginger and lemon.

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So Delicious Dairy Free Coconut Milk No Sugar added Ice Cream

You will feel guilty every time you eat it because its creamy texture and sweet taste will remind you of your old time favorite— full fat dairy ice cream!  No need for the guilt because it is only 100- 150 calories and 1 gram of sugar per serving! It comes in delicious flavors like Vanilla Bean, Chocolate, Butter Pecan, Mint Chip and Toasted Almond.  This is literally heaven in your mouth!

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So Delicious Dairy Free Coconut Milk No Sugar Added Non Dairy Frozen Dessert

This is amazing! One of my all time favorites! These dairy and sugar free  ice cream bars are the best on the market!  It comes in many flavors, like Minis No Sugar Added Vanilla Bars and Minis No Sugar Added Fudge Bars. For only 80-150 calories, it is worth a try and don’t worry, it won’t go to your thighs.

Being a Health, Beauty and Weight Loss Expert, I also share recipes with my clients! I created Gluten Free/Dairy Free/Low Glycemic Chocolate Dessert Waffles with Coconut Milk Sugar Free, Dairy Free Ice Cream and Coconut Palm Syrup. They are yummy! I sweetened it with coconut sugar because of it’s low glycemic which means it won’t spike your blood, cause cravings and weight gain plus prevents the crash that make you hungry. Coconut sugar contains iron, magnesium, potassium and zinc!  It can be used in place of regular sugar and also used to sweeten your favorite foods and drinks.

Rayo’s Guilt Free Dessert Waffles

Ingredients: 

1/2 cup cocoa powder
1/4 cup “Earth Balance Soy Free Natural Buttery Spread ” melted
3/4 cup coconut palm sugar
2  eggs
2 teaspoons vanilla extract
1 cup brown rice flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup unsweetened vanilla almond milk
1 pint of “So Delicious Coconut Milk No Sugar Added  Vanilla Bean Ice Cream”

Coconut  Palm Sugar Syrup:
1/4 cup water
1/2 cup coconut palm sugar

Directions: 

1. Stir cocoa, almond milk,  coconut palm sugar and butter in large bowl until smooth.

2. Add eggs and vanilla.

3.  Stir brown rice flour, baking soda and salt together, add  to cocoa mixture.

4. Bake in waffle iron according to manufacturer’s directions. Carefully remove waffle from iron.

3. Serve warm with sugar free coconut ice cream and coconut palm syrup.

For Syrup:

1.Mix water and coconut palm syrup in a pot and bring to a boil.

2.Let cool for five minutes until it thickens.

3.Serve warm over waffles and ice cream.

One Serving:

4oz waffle
2 oz ice cream
1 tbsp coconut syrup.

Calories: 300

With this information, you now know how to lose weight and eat cake!  Eat every morsel with NO REGRET!  Enjoy beauties!

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For more information on Rayo, follow her on:

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HUNGRY FOR CHANGE? {Sunday Affirmation…Just One Today}

Happy Sunday Style & Spirit Sisters,

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How’s your weekend going?  Hope it’s going fantabulous.  Today’s Sunday post is going to be a bit different because I am fired up about sharing a brilliant film/docu we watched yesterday called “HUNGRY FOR CHANGE”.    SOS is all about bringing you insight, experiences, tips and wisdom to help you look and feel your best, right?  So you know if I’m sharing this on my blog then it’s definitely something I believe you ALL need to see.  What you learn in this hour and a half film will change your life!  Here’s an excerpt from the website:

We all want more energy, an ideal body and beautiful younger looking skin. So what is stopping us from getting this?

“HUNGRY FOR CHANGE” exposes shocking secrets the diet, weightloss and food industry don’t want you to know about; deceptive strategies designed to keep you coming back for more. Find out what’s keeping you from having the body and health you deserve and how to escape the diet trap forever.

Featuring interviews with best selling health authors and leading medical experts plus real life transformational stories with those who know what it’s like to be sick and overweight. Learn from those who have been there before and continue your health journey today.  Check out the official trailer:

If you have Netflix, it is playing online there or DVD’s are available on the film’s website, http://www.hungryforchange.tv

There is a segment toward the end of the movie that discusses the power of visualization and positive affirmations.  They share this beautiful affirmation by Lousie Hay:

“I accept myself unconditionally right now”

This will be our only affirmation for the week.  I encourage you not only say it, but to take it a step further and say it to yourself in the mirror.  Powerful! 

Please let me know if you watch the film!  I would love to hear your thoughts. 

Trust me, it will change the way you shop at the grocery store, think about dieting, and it will help you focus even more on

LOVING YOURSELF!

I sincerely appreciate all the comments, sharing and tweets lately.

You Rock,

Tiff

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ETERNALLY MOTIVATED {Sunday Affirmations + New Year’s Wish}

Hey Rockstar!

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Who is ready to kick some serious bootie in 2013?  I SURE AM!  Don’t you love the sense of clarity, focus, drive and motivation that comes with the clean slate we’re all given on Jan 1st?  How do YOU keep your level of drive and motivation high all the way through the following Dec?  Do you seem to putter out and give up by the end of Feb?  Several of you have written in lately and asked for my tips on staying MOTIVATED with working out and eating right so I taped a new video with a few suggestions for changing your mindset.  This is the perfect topic as we begin the New Year…..

WATCH THIS:

 

THIS YEAR I WILL….

  1. Believe in myself MORE than ever.

  2. Go make things happen instead of WHINING about it.

  3. Hang motivational AFFIRMATIONS on my mirror + fridge.

  4. Create a vision board + watch my goals/dreams MANIFEST.

  5. Create a playlist of music that makes me want to MOVE.

  6. Embrace my flaws. They’re what make me UNIQUE!

  7. Stay motivated for LIFE…not just through Feb.

  8. TREAT myself to a new pair of fancy tennis shoes + workout clothes.

  9. Eat protein + vitamin rich ORGANIC FOODS.

  10. Love, nurture, cherish + adore ME!

  11. JUST DO IT!

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My wish for all of you is to find more peace and happiness in 2013 than you ever thought possible.  It all starts with YOU!  Making the choice to love yourself will keep you motivated FOR LIFE!  Look ahead with excitement and let the adventure begin.  Make yourself proud sista!

Thank you for being part of this Sisterhood.  I plan to bring you even more tips, insight, inspiration and encouragement to help strengthen and empower you in 2013.  Please make a comment and share any topics you are interested in discussing.  I want to hear from you!

Lastly, I cannot stress enough the importance of goal setting and visualizing for the year ahead.  Take some quiet time, search your heart and write out your goals and dreams.  Take a few days to do this if need be!  Don’t rush it.  I make it a fun, childlike and creative process and pull out my markers.

A great idea is to list your goals in sections as well.  For example, list them by Personal and Career/Business or take it a step further and list them by 1. Spirit 2. Family 3. Body 4. Career.  I just looked over my 2012 goals and it’s fun to see what has transpired!  If you’re a Pinterest fanatic, create a board of your new year’s goals.  Hmmm, I think I may have to do that myself!

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Remain in harmony with God’s will and plan for your life.

Happy New Year! 

With Love + Gratitude,

Tiff