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Balanced Life with Lia

Life is about being happy, healthy and just feeling good.

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Tag: Fiber

What happens to Carbs after you eat them?

What happens to Carbs after we eat them? I was thinking about what topic to write about this month and I figured in continuation with our digestion discussion last month, I will discuss how our body actually digests carbs and how that can be related to unwanted weight or even health problems down the road….

Pregnancy and carb cravings (and what I am doing about them)

Hi Friends, Sorry for losing touch this past month. I really feel like March came and went and I didn’t even have a chance to process it. And now, April is basically doing the same thing. Things are super busy with me. I am flying through my nutrition program at IIN (which is fantastic, I…

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Thanks to #smittenkitchen, I made the best Irish soda bread ever! ⁣It was more like a cake, moist and not dried out like most soda breads. Soooooo good! ⁣ Thank goodness we were able to buy more flour this week. I was told to make cinnamon rolls next...⁣ ⁣ Now, if we can only get a hold of some toilet paper...#onourlastroll ⁣ ⁣ What are you baking right now?⁣ ⁣ ⁣ #baking #comfortfood #yummyfood #irishsodabread #stressrelief #quarentine #quarantineandchill #bakingfromscratch #homemade #bakingtherapy #breadmaking #foodie #foodpics #foodiesofinstagram

My anxiety has been super high these past two weeks. ⁣ ⁣ This is such a strange and surreal situation. I’ve had to really spend a lot of time focusing on the tools I have to deal with this and calm myself down. ⁣ ⁣ Here is what I have been doing that has helped me.⁣ ⁣ 1. Understand that is temporary (even if we don’t necessarily see an end date at the present moment. Nothing lasts forever. This will be a blip in time we all can share and talk about later. ⁣ ⁣ 2. Journaling and breathing exercises. I spent some time, just dumping out my thoughts into my journal and listing what I am grateful for, and also what my “future self” is grateful for. This helps with just getting out of my own head. ⁣ ⁣ 3. I have been limiting news and social media. Since, I am mostly home anyway, news is usually background noise for me. I have to shut it off, or change the channel to more uplifting things. (binging “Love is blind” on Netflix) ⁣ ⁣ 4. Baking and cooking more. Getting more creative and breaking out of old cooking ruts. ⁣ ⁣ 5. Getting outside at least 1x a day. Vit D and sunshine are instant mood boosters.⁣ ⁣ 6. Thinking of what positive things can I get out of this experience? Learning to adapt. (Learning how to stretch tp because you on own your last roll!) Learning to teach online. ⁣ ⁣ ⁣ When we get out of comfort zone is when real change happens. ⁣ ⁣ What things have you been doing to help cope? Please share! ⁣ ⁣ #wewillgetthroughthis #relaxation #relaxationtips #anxietytips #stressrelief ⁣#coping #healthy #mentalhealth #healthcoach

When you can't find bread at the store, you make your own. ⁣ ⁣ When the chicken you took out for dinner, doesn't smell "quite right." (And sadly you have to toss it).⁣ ⁣ When the Chinese takeout place is closed. ⁣ ⁣ You improvise and make seriously good french toast with the bread you made and the egg wash you had made for the chicken (no chicken touched it, but the egg was already cracked). ⁣ ⁣ You have fancy breakfast for dinner.⁣ ⁣ ⁣ ⁣ #breakfast #breakfastfordinner #frenchtoast #eggs #yummy #quickbreakfast #quickdinner #homemade #comfortfood #breakfastideas #dinnertime #dinnerideas #heresmyfood #foodie #foodpics #delicious #easyeats

Do you crave carbs and/or sugar a lot during the day? ⁣ ⁣ Is carbs the focus of your first meal of the day? ⁣ ⁣ I have found that if I start the day heavy on the carbs/sugar, like too much bread..or a pastry...I then want carbs/sugar ALL day. Which means, I am hungry more and I just want things that satisfy this craving fast, like candy....⁣ ⁣ I don't think there is anything wrong with eating carbs, but you have to see if the amount actually appropriate for YOU. And also see if the timing of the day works for you.⁣ ⁣ The more sugar you eat, the more likely you will crave sugar. The good news is, the opposite is also true! The less sugar you eat, the less you will want. ⁣ ⁣ Carbs = sugar. The only difference is that is takes a little longer to digest than regular sugar. But after digestion, all carbs get absorbed as sugar. ⁣ ⁣ I don't want to spend my day craving sugar (and then feeling guilty because I have no willpower), and I also don't want to be on the hangry rollercoaster all day. ⁣ ⁣ For this reason, I try to eat more protein/fat/fiber in my breakfast (which is my first meal of the day). ⁣ ⁣ This morning, I wanted something different, but still quick to make because #toddlerlife ⁣ ⁣ Egg #frittata muffins, which came out really good and only took about 10 min to make +20 min to bake. ⁣ ⁣ In a bowl, I whisked together: 4 eggs, 1/4 c shredded cheddar cheese, chopped up 2 slices uncured bacon (cooked), 1/4 c minced bell pepper, 1/4 c thawed (and drained) frozen spinach, plus lots of salt and pepper. ⁣ ⁣ Poured into muffin tins, and baked at 350 F for 20 min. ⁣ ⁣ These were quick and easy and I could have thrown anything in them, because they were really versatile. #quickbreakfast #healthybreakfast ⁣ ⁣ Do you crave a lot of sugar throughout the day? ⁣ ⁣ ⁣ ⁣ #breakfast #eggs #breakfastideas #breakfastlover #eggsofinstagram #lchf #hflc #keto #glutenfree #healthyfood #healthylife #healthyliving #healthylifestyle #healthyrecipes #quickmeals #sahm #hangry #carbs #lowcarb

Do you fear eating fat?⁣ ⁣ Up until the last 5 years, I think there was still this ingrained fear of eating too much fat which was the gospel of the 80s, 90s, and even 00s (which was based on crappy research at the time). ⁣ ⁣ I first heard about keto 5 years ago. It intrigued me, which led me to know more about it. Then I had to research for my first nutrition lecture and I had to talk about fat. This led to more research. ⁣ ⁣ My takeaway: Fat is sooo good for you! And why do not more people know or talk about this!?⁣ ⁣ I told my first class that semester to prepare for a fat revolution. I predicted back then, that you will hear more about fat and why you need to eat more of it. (and I was right). ⁣ ⁣ Now high fat diets are popular. However, even if you don't want to/can't go that extreme, I still believe that you still need to add more fat in your diet. ⁣ ⁣ I still argue that most people aren't getting enough high quality fats in their diets. Its like this missing link, that people aren't talking enough about. ⁣ ⁣ Your body uses fat for so many important functions in your body, from cells, hormones, digestion, nutrient absorption, and energy!⁣ ⁣ If your body uses fat for so many important functions, why would it be so bad!??!?!? Never made sense to me. ⁣ ⁣ If you feel like you struggle with your energy, hormones, or even digestion. Look at your food. Add more quality fats in your diet and see what happens. ⁣ ⁣ Do you think you are eating enough fat in your diet? ⁣ ⁣ ⁣ ⁣ #keto#hflc #diet #hormonebalance #hormoneimbalance #hormonehealth #ketodiet #ketoweightloss #ketolifestyle #ketolife #lchf #dietplan #weightloss #digestivehealth #digestionsupport #healthyliving #healthylifestyle #healthyfood #healthyeating #nutrition #nutritioncoach #nutritiontips #bodytransformation #bodygoals #fatloss #fattofit #lowcarb⁣ ⁣ ⁣ ⁣ ⁣

After teaching college students nutrition for a few years now, I often get two complaints:⁣ ⁣ 1. Hard to eat healthy on a college budget⁣ 2. Hard to eat healthy in the school cafeteria. ⁣ ⁣ A few semesters ago, I compiled some tips for the school cafeteria problem (with help from my amazing students). I just finished compiling a list to help with budgeting (including energizing snack ideas, to stay focused during class)! ⁣ ⁣ I usually just give this info to my personal students, but I thought perhaps other students would find them helpful too. So, I decided to make them public. ⁣ ⁣ You can find both on my site under "Resources" or I have them linked here in my profile! ⁣ ⁣ Obviously, its been a min (or 15...) since I was in college, so please check them out and let me know if you find them helpful or if there is anything I missed! ⁣ ⁣ ⁣ ⁣ ⁣ #collegelife #budgeting #budgeting tips #healthyonabudget #healthyliving #healthyeats #dormlife #cheapeats #studentlife #dormfood #dorms #schoolcafe

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