Balance Begins Within

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Shawn Thornton
5 years ago
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1 Balance Begins Within A Woman's Solution to Shed Pounds, Clear Brain Fog, & Boost Energy

2 As a thriving business woman, staying on top of your game is important for productivity and general well being. There is nothing worse than plowing through a morning packed with meetings and a time sensitive to do list to find yourself with a headache, the jitters, and a rumbly, grumbly stomach. You wonder, How could this be? I even made time to eat today? Kuddos for eating breakfast but like most busy women; it s what you didn t eat that is the problem. Let s back up a bit. The whole point of breakfast is to literally, break the fast the period of time after dinner until the next morning. Overnight, while asleep, metabolism slows way down, the body rests, repairs and recovers. Suffice it to say, the first meal of the day, breakfast, is an opportunity to jump start the metabolism with enough nutrition and energy to fill the tank and reeve the engine for the day ahead. Hot TiP: Metabolic Rate Peaks at noon so food eaten early in the day gets used rather than stored as fat

3 If you ve never been a breakfast eater but notice unfavorable changes in your body or mental attitude, like weight gain, brain fog, headaches, anxiety, and negativity, it is time to explore the case for breakfast. If you are a breakfast eater but don t feel energized, have gained a few pounds, lack focus, experience fatigue, or suffer from mood swings, your breakfast choices are most likely not serving you well. Bagels, muffins, instant oatmeal, bananas, yogurt with granola, smoothies, breakfast bars, cereal, and similar breakfast foods are high in sugar and low on satisfaction. Typical grab and go breakfast options are big losers for busy women who want to do great work in the world while looking and feeling fabulous. Hard to do in the midst of hormonal shift, I know. The good news is breakfast doesn't have to be big or time intensive. It simply needs to be easy to prepare and full of Breakfast Winners: protein, produce, good fats and fiber. Hot TiP: Coffee plus food equals rocket fuel for your brain and your body.

4 Breakfast Winners eaten regularly create soaring energy, lift brain fog, and stabilize hormones. These benefits contribute to what you re really want weight loss, fewer mood swings, and a whole lot more energy to do great work in the world. BREAKFAST Winners. Protein Fruits & Veggies Healthy Fats Fiber

5 Protein contains glucagon, a hormone mobilizer, that helps with weight loss and clears out brain fog. Eat this: eggs, chicken, meat, fish, fowl, and protein powder. Vegetables & Fruit low calorie, highly nutritious, great source of phytonutrients, and full of fiber. Include these: spinach, broccoli, peppers, greens, root vegetables, berries, apples, melon, and more. Healthy Fats essential fatty acids for brain function and inter cellular repair. Bonus, they keep you satiated. Excellent sources are: olive oil, coconut oil, avocado, butter, nut butters, nuts, and seeds. Fiber slows down the absorption of sugar, helps the intestines and colon function properly, and supports regular bowl movements. Good sources: beans, artichokes, berries, avocados, brussel sprouts, oats, vegetables, and fruit. Hot TiP: Phytonutrients are a substance found in certain plants which are believed to be beneficial to human health and help prevent various diseases like cancer and heart disease.

6 Grandma and Grandpa had it right with a traditional farm to table breakfast of eggs, bacon, potatoes, and a side of greens. Even today, this tried and true breakfast offers a whole lot more nutrition, sustenance, and energy than a 150 calorie laboratory made protein bar. While dependable and delicious, Grandma and Grandpa s breakfast lacks variety and diversity of nutrients. Furthermore, your morning routine may not always allow enough time to whip up a skillet full of eggs, bacon, and veggies. Add variety and boost nutrition by rotating easy to prepare breakfasts made from Breakfast Winners. Check out the five options on the following pages. Each is complete with protein, a dose of fiber, and a side of healthy fat. Combined, these super star ingredients add up to a huge nutritional boost that will promote weight loss, clear the fog, and drive your energy through the roof. Hot TiP: To lose weight & improve mental clarity, research supports skipping artificial sweeteners, dairy, and grains.

7 Eggs, Veggies, Avocado, & Salsa Simply scramble 2 3 eggs in 2 3 tsp coconut oil or butter. Serve with 1 3 C of sautéed kale or spinach, broccoli, or any veggie of choice. Top with salsa and 1 Tbsp of avocado. Hot TiP: Coconut oil is able to withstand higher temperatures than other oils, making it one of the best oils to cook with.

Bacon, Sausage, or Ham with Vegetables Select a protein of choice and partner it with any vegetables in your fridge. Traditional morning choices are bacon, sausage or ham.

8 Bacon, Sausage, or Ham with Vegetables Select a protein of choice and partner it with any vegetables in your fridge. Traditional morning choices are bacon, sausage or ham. If that doesn't sound good, how about last night's dinner? Try 2 3oz of chicken warmed up with leftover roasted veggies. Add ½ sweet potato or a cup of berries and you've got a high energy meal ready in minutes. Hot TiP: It only take about 3-5 minutes to cook 1/2 a sweet potato in the microwave. to make sure it does't overcook, check on it half way through.

Blend on high: ¼ c unsweetened almond or coconut milk, 1 C water, 1 scoop of protein powder, & 1 C

9 Quick, Blender Breakfast Winner In a matter of minutes, whip up everything you need to start you day balanced, satiated, and energized! Blend on high: ¼ c unsweetened almond or coconut milk, 1 C water, 1 scoop of protein powder, & 1 C frozen berries. Hot TiP: Whey protein is a high-quality protein, containing all of the essential amino acids, is very digestible, and is absorbed from the gut quickly.

10 Nut Flour Pancakes & Berries Heat 2 tsp coconut oil in a small skillet. Whisk 1 egg and 1 egg white with 1 tsp vanilla. Stir in ¼ cup almond or coconut flour Place mixture in skillet and cook like an omelet Once done, transfer to a plate and top with ¼ cup berries Hot TiP: If You have a few extra m inutes, heat the berries in a saucepan and gently mash some of them with a fork.

Yogurt or Nut Milk & Granola Make homemade granola by mixing 1 tsp seeds of choice (sunflower, pumpkin, hemp, chia) with a handful of nuts (almond, walnuts, pecans, ), and 1 Tbsp of unsweetened

11 Yogurt or Nut Milk & Granola Make homemade granola by mixing 1 tsp seeds of choice (sunflower, pumpkin, hemp, chia) with a handful of nuts (almond, walnuts, pecans, ), and 1 Tbsp of unsweetened coconut. Pour an ⅛ to ¼ cup yogurt, unsweetened coconut or almond milk over the granola mixture. Top with a handful of berries. Hot TiP: If You have a few extra m inutes, toast the nuts and seeds for 6 min

12 So, there you have it. 5 Breakfast Winners to jump start your day. All you have to do is stock your pantry and fridge. Plan to get up 10 minutes earlier to pave the way for a new morning habit whipping up a Breakfast Winner. In as little as 2 days, you will feel sooo much better. Your mornings will fly by because insulin levels are stable and your energy is soaring. By Day 3, you will notice improved decision making and a surge of creativity as a result of brain fog giving way to clarity. By the end of the week, you will feel lighter on your feet and notice your clothes fit better. Achieving balance in work and your gorgeous life is an inside job. One of the easiest, fastest ways to bring about stability is by simply tweaking what you do every single day: eat. Choose wisely and in a matter of days, hormones will shift in your favor, resulting in weight loss, mental clarity, and vibrant energy. Hot TiP: join my facebook community of lady boss entreprenuers and working women who are reclaiming joy as they find balance. in work & Life.

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you