As seen on ITV's The Fast Fix: Diabetes – Author of A Darker Shade of Blue, It's Not Rocket Science Reverse Your Type 2 Diabetes and Become A Better Version Of Yourself and others. Tracey is also a Reflexologist, Aromatherapist, Reiki Practitioner, founder of Harrogate Black Dog (a support group for people struggling with mental health), and artist.
So here we are on day 3 of 100 days to Christmas Exante Challenge. Drum roll…. I’m feeling ok considering I’ve probably dropped my calorie intake by 1000 calories a day. Yep, it shocked me too. This is coming from the woman who wrote “it’s not rocket science”. To be honest I’m kind of glad I’m in this position again as it shows I’m only human but we can make a difference when we put in the effort.
How many people have lost weight to gain it again? We are all guilty of this. I know where I have gone wrong so that is half the problem won. I also know the right and wrong foods but I chose the wrong foods. I mentioned in my last post the horrible things that have happened this year which has had an absolutely negative effect on my health. You have to make lifelong changes. You can not go on a diet lose all the weight then go back to eating the way you did before. You have to make a serious change to your lifestyle.
The Secret Of Why Exante and VLCD diets work the best
The first reason Exante for me works better than the others such as Slimming World and Weight Watchers is that you get results fast and that seriously affects your motivation in a positive way. Usually, with all diets on week one weigh-in, you lose a lot but the 7 days leading up to that is the most difficult. But as soon as you see that lower number on the scales it becomes a whole lot easier.
6 Things To Do Before You Begin Your Diet
Take a photo – The first thing I suggest you do is to take a before photo. Yes, it is going to look bloody awful (you wait until you see mine). Do one from the front and one from the side preferably in your underwear or the same clothes every time. For my challenge, I am taking a photo every day so that at the end of the 100 days I will post a timelapse video so you can watch me shrink before your eyes. How lucky are you?
Measure – So following the photos find yourself a tape measure and take measurements. This is because obviously when you reach your goal at the end of your weight loss journey you can see how many inches you have lost but also you will have weeks where you will lose inches and not weight which is completely normal. So being able to see those losses and to look back can keep you on track. This is so important believe me.
Write – I also suggest getting yourself a really nice A5 notebook or my Diet Journal which is on Amazon.co.uk. Keep a record of what you eat each day, how you are feeling both emotionally and physically. Put your weight and measurements in there. I take my measurements every week just the once along with weighing. Keeping a physical record is so very important to keep your motivation going. You can also print off a photo of you at the beginning, 4 weeks, 8 weeks, 12 weeks etc and stick it in your book. Don’t worry no one has to see it but you but again but when you have a bad week if you are a visual person it helps to see how far you have come.
Drink – You can also keep an eye on how much water you are drinking by making a note also. Drinking plenty of water is key. We are so bad at not drinking enough. I have set several reminders on my phone to go off during the day to remind me to drink 500ml of water. It just seems easier to do it that way.
Goal Setting – choosing a goal is a game-changer too. You are going to have bad days we all do but if you have a goal and you think about that at times of difficulty it will help. In fact, write your goal in your notebook. Do you want to be healthier? Do you want to fit in the little black dress at Christmas? Are you going on holiday and want to feel more confident by the side of the pool? Now for me I want to be healthier, I want to feel better inside and I want to feel more confident and improve my self-esteem, fit into a pair of jeans without the muffin top. I remember how I felt when I lost weight before and I miss feeling like that hugely.
Visualise – visualising goes along with goal setting too. You need to imagine yourself at your goal weight. For me, I will envisage myself wearing my size 12 jeans and looking at my reflection in the mirror. Make the image bright and colourful and see how amazing you look then step into that image and see how it feels, how good you feel. While doing that make the tip of your middle finger touch the tip of your thumb making a circle. If you do that every time you visualise you will eventually make a connection so that when you are going to reach for that biscuit if you do the finger thumb circle it will trigger your visualisation image. You need to do it every day though. It might be easier to just start your day with a visualistaion then use it during the day.
So I hope today’s post, how to lose weight quickly and safely helped to prepare you for weight loss or to even keep you motivated.
Any questions please just ask away and don’t forget you can save 35% on your shop with Exante by using my code TRACEY35.
What a year we have all had. Lockdown with double pneumonia and COVID, sadly my sister has just been diagnosed with stage 3 breast cancer and I have a lump and have been referred to gynecology. So this year hasn’t been the best. Like many people also there has been a lot of comfort eating during the lockdown and with everything else. With regards to my health the chances are I may have to have a full hysterectomy so I need to get myself as healthy as I can before that happens. So the Exante 100 days to Christmas challenge couldn’t have happened at a better time.
Exante 100 days to Christmas challenge
So as it is 100 days to Christmas (can’t believe it) I have to make a commitment for the challenge. For me, it is dropping a dress size (or even 2) and getting healthier in readiness for surgery. I have managed to put back on all the weight I had got rid of previously but I know I’m not the only one struggling with this.
We have all been under so much stress and anxiety and as a result a lot of us have reverted back to old eating habits and comfort eating in general. So… Exante 100 days to Christmas challenge is just what I need. Also with 100 days left of this horrendous year, this is enough time to make a huge big change to your health ready for what will hopefully be a better year in 2021.
My Exante Diet Plan
So I am going back to my Fast Fix days because I know it works. It means I will be on 4 Exante products a day for at least 100 days. Not only will I lose inches and lbs but I will get back to my happy place and feel a lot healthier. I will be drinking plenty of water and also the Exante burst products. I will share with you my Exante journey but also the hysterectomy and also my extremely brave sister’s journey with Breast Cancer and hopefully, that will help people in similar situations.
So why not join me and get ready for 2021 and feeling and being a lot healthier. You can make such a huge difference in 100 days; so come on and hop onboard. You lucky things will also get to see a timelapse video at the end of my 100-day journey so you can watch me shrink before your eyes.
Also, remember you can claim 35% off of your shop with my code TRACEY35. Please click here to be forwarded to the Exante website.
First of all, don’t panic Captain Mannering. Some of you will be wondering who the hell Captain Mannering is; showing my age now. Anyway back to the post; I’ve just found a lump. I’ve known for a couple of weeks now that I’ve got a lump. To start with I thought I was imagining it. You prod it and poke it from all directions. I even got my old college anatomy and physiology workbook out to look at the location and decided it looked the approximate area where an ovary would be.
I’ve Just Found A Lump
Before I go any further; the lump I have found is in my lower abdomen; below the belly button and to the left. I’ve known there was a hard area there for a while but thought nothing of it; there is also a pucker in the skin in that area that appeared about a year ago.
However, one night recently while in bed I turned over and consequently had a sharp pain in my tummy. I immediately put my hand there and the pain subsided quite quickly. Because this happened I started prodding and poking the area as you do; to try and work out what it was. Dr Tracey – who was I kidding? But what I did find out was that it wasn’t a flat hard area but it was an actual lump.
Who Do You Tell?
It left me feeling a bit scared I won’t lie and straight away I checked my armpits for swollen lymph nodes etc. Thankfully I didn’t find any. The following morning I filled in an online consultation form for my local GP. I’d had some blood tests the previous week and I saw him yesterday so he could feel it and also get the blood results.
At this point, I hadn’t told my children as I didn’t want them to worry unnecessarily. He had a good prod and feel and said he wasn’t sure what it was so he is sending me for an urgent scan; which I think will be sometime over the following 2 weeks. I was a little relieved in some ways the fact that I wasn’t imagining it and also that he wanted to have it investigated. At the moment I’m not too worried as it could be absolutely anything. I told my children last night; I wasn’t going to but I thought it best in the end and I felt relieved doing it.
Why Am I Telling You This?
I could have kept this to myself but this morning I was thinking about the past couple of weeks; how stressed I’ve been, worried, how long it felt waiting to see the doctor, checking on Dr Google about all your symptoms, not being able to talk about it with your loved ones. And just looking online to find someone who had a similar experience.
I was laying on my bed and it came to me; I had a lightbulb moment (they do happen sometimes) and I just wondered how many other people are like me right now; in this very same position. I imagine it’s a lot so I thought the best thing that I could possibly do is to write about it so that it will help others going through the exact same thing. I also know by sharing and talking about this it will definitely help others. And as a result, I also think sharing this kind of thing with people can be cathartic for me as it helps to process your thoughts and on a deeper level.
I have to have a specific blood test next Tuesday which is a CA125 blood test. CA125 is produced by some ovarian cancer cells. A high level suggests the presence of ovarian cancer but not always as sometimes it is higher than usual with people with endometriosis, fibroids, and pregnancy. But it’s a good place to start. Now I am definitely not pregnant, I do not have endometriosis but haven’t got a high level of knowledge about fibroids but don’t think I have those from what Dr Google said.
So as I said I will share this journey with you good and bad and hopefully it will help someone; even if it helps just one person it will be worth it. If you are in the same place as me right now please remember that it could be absolutely anything.
If anyone would like to write to me or leave a comment or share with someone it might help please do.
A lot of people have been talking about how to lose weight following a comfort eating lockdown. As shown on the Channel 4 program “How to lose a stone in 21 days” they mentioned the VLCD or very low-calorie diet.
Very Low Calorie Diets
For my new readers, I took part in a TV documentary called The Fast Fix where we tried a VLCD over 3 months. It works! If this is the avenue you wish to take you can visit the website of the company whose products we used and also get 35% off all products (except 4-week plan boxes).
Lose a stone in 21 days
This means you can now claim 35% off not just the shakes, meals and bars but also the water enhancers (gorgeous), the sips, the fruit bursts the whole thing. All you need is to use click here then use my exclusive code TRACEY35.
Today’s post is about how to get ready for the second wave of Covid-19. Because believe me it’s happening. As some of you know I was in the hospital with Covid-19 and also double pneumonia. As a result, I have never felt so ill in my life. Therefore, the problem is you don’t just have it and it goes but you have it and it affects your whole body and the scary thing is we don’t know for how long. (Discount code at the bottom of today’s post)
My Personal Journey
I started with COVID-19 the first week of lockdown and still am not well so we are talking 4-5 months here. My daughter who had it at the same time however, can still not smell or taste anything. As a result, Covid is affecting my whole body. I went to the doctors with what felt like MS or Parkinson’s symptoms I am getting shakes, tremors, confusion, extreme fatigue, my type 2 diabetes blood sugars are through the roof, sleep problems, constant nausea, dizziness, headaches, itching, burning sensations, the list goes on and on.
As a result, I’m being monitored and am having regular tests. The doctors, however, who are doing their best don’t know how this is going to pan out. Neither do I. Meanwhile, my heart rate on waking in the morning is over 120. I attempted to clean out the inside of my car last week and my heart rate went up to 161.
In addition, I am unable to return to work because of all these symptoms I have been left with. To make matters worse no one knows if we can catch this virus again. My own feeling on this is we will. If you look at the flu for example its a different type every year hence the yearly vaccine. I personally think this is what we are up against.
Please click here to read why the Winter wave will be worse than the first.
I was having a conversation with my daughter several days ago and we came to realise that with all of the daily government sessions and reminding us we need to wear masks and wash hands etc; not once have talked to us about our immune systems and how to improve it to try and prevent catching it or how to help your body fight it while we do have it.
We all know the importance of vegetables and fruits but during these times and from my experience we need more than this. During the lockdown, we have not been going out and as a consequence, we are getting deficient in Vitamin D which is a crucial vitamin for our health, it improves muscle strength, the ability for nerves to relay messages, but most importantly it boosts the immune system in fighting foreign bodies.
Immune System Products
I have been doing a lot of research during my recovery and I have come across a product which I think is not only perfect for me but will help so many of you too. It will help get your immune system in a lot better position to be able to prevent covid and to be able to fight it if like me you are one of the unlucky people to have caught it.
The Products I Am Using
I am currently using 2 products by the same company. I take their morning supplement and an evening supplement. Immune System Products are amazing and that is why I want to share this post with you. They provide a range of health products designed to protect and support your immune system, including supplements and face masks.
All of their supplements are produced in the UK and they are fully compliant with all 6 governing agencies. They are a UK registered company based in Edinburgh, Scotland. Importantly for me they specialise in this one area, so they are far better able to research, evaluate, and manufacture the best immune system products for their customers.
Boost and Support your Immune System
This supplement provides extra immune system support – with a strong immune system boost during the day (AM formula) and another one during the afternoon and evening (PM formula). By boosting your immune system around the clock, you will be better protected.
Professional High-Strength Formula
All the ingredients used are supplied in clinical doses, making the formula highly effective.
Scientifically Proven, Triple-Checked Ingredients
They only use ingredients that are firmly backed by science. They check them for efficacy, safety and source, giving you peace of mind knowing that the product is safe to use as well as effective. All the ingredients are used in their most bioavailable forms and they have been chosen after double-blind (placebo-controlled) ingredient research.
Maximum Results with Minimum Effort
All 21 separate ingredients have been carefully researched, dosed and combined correctly, and added to the correct formula. They’ve done the research so you don’t have to: what to take, how much to take, when to take, including which ones to take together and which ones apart.
With ICF™ (Immunity Co-Factors) Compound
These cofactors allow Zinc to work more effectively, which means that the body is better supported to naturally resolve immune system issues.
With FSC™ (Full-Spectrum Curcumin) Compound
This compound helps the body deal with inflammation better, thus improving the immune system, with supported recovery if infection occurs.
UK (GMP) Manufacturing and Dispatch
Trust in the quality of manufacture and source of dispatch with all Immune System Booster supplements being made in their carefully controlled UK facilities.
So Onto The Products…
How To Get Ready For The Second Wave Of Covid-19
Immune System Boost – AM Formula
This professional food-dietary supplement is made with a total of 21 active ingredients that are scientifically proven to support the immune system*.
This professional food-dietary supplement is made with a total of 12 active ingredients that are scientifically proven to support the immune system*.
Boost and Support your Immune System
Professional High-Strength Formula
Scientifically Proven, Triple-Checked Ingredients
Maximum Results with Minimum Effort
With FSC™ (Full-Spectrum Curcumin) Compound
UK (GMP) Manufacturing and Dispatch
Optional Extra Support available
BUY NOW (“TRACEY10” will get you 10% off your order)
The products come in 3 different amounts; 1, 3, or 6 month packs. What I love about the packs too is the clever design. They are a lot more practical than the usual supplement containers. Slim discrete packaging can pop into your handbag or cupboards without taking up a lot of space.
Science and the Ingredients
Immune System Boost AM formula is a food/dietary supplement with 21 active ingredients*, including Zinc Picolinate, Vitamins D + K2, C, A, E, ICF Compound (Polyphenols, EGCG, Quercetin), Probiotic & Prebiotic, Astragalus, Ginger, Liquorice, Reishi and Essential Minerals (Selenium, Copper, Manganese). By supporting your immune system, this unique formula can help protect you from infections and support faster recovery.
With an impressive ingredient list using high-strength and high-quality inputs, the AM formula has been specifically formulated to be taken in the morning, as this allows the key essential minerals to work in the most optimised manner.
The AM formula not only supports the immune system, it also provides a smooth energy and nutrient boost with Vitamins D + K2, C, A and E – all with carefully dosed amounts that are as strong as possible whilst still being extremely safe (and within UK Department of Health’s Expert Committee’s Report on Safe Upper Limits).
It also contains a patent-pending ICF™ (Immunity Co-Factors) Compound (containing Polyphenols, EGCG & Quercetin) which acts as a beneficial partner to Zinc. Importantly, we only use Zinc Picolinate, which has been proven in a double-blind placebo-controlled trial to be the most bioavailable form actually increasing Zinc levels recorded in the body.
Further, the AM formula contains a Probiotic and Prebiotic together with organic Astragalus, Ginger, Liquorice and medicinal Reishi mushrooms, all of which have scientifically recorded beneficial effects on the body’s immune system.
Supports normal function of the immune system
Supports normal red blood cell formation
Protects cells from oxidative stress
Supports normal energy-yielding metabolism
Supports normal DNA synthesis
High Strength Immune System Boost
This food-dietary supplement is made with ingredients that are scientifically proven to support your immune system.
By supporting your immune system, this unique two-part formula can help protect you from infections and support faster recovery.
With an impressive ingredients list using high strength and high-quality inputs, together with it’s two-part (AM & PM) formula, we believe this is the strongest formula for immune system support available anywhere in the world.
This assertion is supported by the ingredient design of the two formulas (AM & PM) which provide complementary non-competing nutrient delivery, allowing key essential minerals to work in the most optimised manner.
For example, when taking Zinc and Iron separately, they do not compete with each other for the same receptor sites. (In comparison, most other brands put both of these minerals into the same tablet or capsule).
By not competing with each other, each mineral can be absorbed properly with a maximum beneficial effect on both the immune system and oxygen transport.
Two-Part Supplement: AM Formula
The AM formula not only supports the immune system, but it also provides a smooth energy and a nutrient boost with Vitamins D + K2, C, A and E – all with carefully dosed amounts that are as strong as possible whilst still being extremely safe (and within UK Department of Health’s Expert Committee’s Report on Safe Upper Limits).
It also contains a patent-pending ICF™ (Immunity Co-Factors) Compound (containing Polyphenols, EGCG & Quercetin) which acts as a beneficial partner to Zinc.
Importantly, they only use Zinc Picolinate, which has been proven in a double-blind placebo-controlled trial to be the most bioavailable form actually increasing Zinc levels recorded in the body.
Further, the AM formula contains a Probiotic and Prebiotic together with organic Astragalus, Ginger, Liquorice and medicinal Reishi mushrooms, all of which have scientifically recorded beneficial effects on the body’s immune response-ability.
Two-Part Supplement: PM Formula
The PM formula also supports the immune system and goes further to support the body’s response to inflammation via an FSC™ (Full-Spectrum Curcumin) Compound (containing Organic Turmeric, Pure Curcumin, & Piperine).
This compound allows Curcumin to work most effectively couched within its source herb Turmeric and enhanced with Black Pepper Piperine for maximum absorption.
It further contains a strong Iron dose, perfect for tiredness, fatigue and oxygen transport support. Then follow carefully matched B-Vitamins for their immune-supporting and energy-producing roles.
Next is Choline for normal liver function support, which is helpful at times of immune body stress, and Alpha Lipoic Acid which helps ‘recycle’ Glutathione (often called the “Master Antioxidant”) within the body.
Finally, the enzyme Bromelain helps absorption, with Ashwagandha providing adaptogenic relief for mind and body stress, supporting mood.
INGREDIENTS – AM FORMULA
This is the most bioavailable form of zinc, which is essential for the function of the immune system as it helps cells in the immune system grow and differentiate. It may also shorten the duration of cold symptoms.
Vitamin D is essential for immune system function and health. It affects the activity and number of white blood cells. Vitamin D deficiency, which many people suffer from, can negatively affect immune function.
Studies have shown that vitamin K2 has anti-inflammatory effects. It also has antioxidant properties, thus protecting cellular membranes from damage. When K2 is taken in conjunction with Vitamin D, the benefits from both are increased, as they work together synergistically.
Vitamin C is vital for immune health. It increases the production of white blood cells that fight off infections and may reduce the duration of cold symptoms.
Beta carotene is converted into vitamin A, which is essential for a good immune system. It helps antibodies respond to foreign substances and toxins.
Vitamin E is one of the most effective nutrients known to modulate immune function. Supplementing vitamin E has been shown to enhance the function of the immune system and reduce the risk of infection.
ICF Compound (Polyphenols, EGCG, Quercetin)
The ICF™ compound (Immunity Co-Factors) featured in our AM formula allows Zinc to work more effectively in order to provide better viral protection. It includes high strength Camellia Sinensis Polyphenols, EGCG Catechins & Quercetin in a patent pending specialist compound.
Probiotics build up your gut health, thus supporting the immune system.
These prebiotics act as food for probiotics like L. Acidophilus, helping good bacteria grow in your gut.
Astragalus is a herb that has been used in traditional Chinese medicine for centuries. It has many purported health benefits, including immune-boosting, anti-ageing and anti-inflammatory effects.
Ginger has antioxidant and anti-inflammatory compounds which can help reduce inflammation and nausea.
Liquorice contains many substances that can protect against viral infections, as they have antiviral, antimicrobial and anti-inflammatory activities.
Medicinal mushrooms can have immune-enhancing properties. In particular, the Reishi mushroom contains molecules which can increase the activity of a type of white blood cell called natural killer cells which fight infections in the body.
Alpha Lipoic Acid (ALA)
ALA is an extremely powerful antioxidant, and it protects your body’s cells against damage. It is a special compound in that it helps to recycle glutathione, the “master antioxidant” that is naturally produced by the body.
Piper Nigrum Extract (PNE)
PNE has been reported to have antioxidant, anti-bacterial, anti-tumour, anti-mutagenic, anti-diabetic, and anti-inflammatory properties.
B vitamins aid in the conversion of food into energy. In addition, vitamin B2 has a key role in maintaining many aspects of your health. For instance, it has been shown to host resistance to bacterial infections.
Also included are essential minerals selenium, copper and manganese.
INGREDIENTS – PM FORMULA
The FSC™ compound (Full Spectrum Curcumin) featured in our PM formula helps the body deal with inflammation. It includes Organic Turmeric, Pure Curcumin Extract (95%), and Black Pepper Extract: Piperine (95%) in a patent-pending specialist compound.
Turmeric contains bioactive compounds with powerful medicinal properties. Curcumin, which is the main compound in turmeric, has powerful anti-inflammatory abilities. Black pepper is useful in conjunction with curcumin because it contains piperine, a natural substance that enhances the absorption of curcumin by 2,000%.
Iron is an essential mineral crucial for red blood cell formation and oxygen transport.
Vitamin B6 has antioxidant and anti-inflammatory properties. It plays a role in modulating your immunity and a deficiency in B6 can result in the decreased production of antibodies, which fight infections.
Vitamin B9 has a crucial effect on the immune response, so inadequate levels of this vitamin can have a dramatic effect on your immune system. Vitamin B9 is required for the survival of regulatory T cells, which play a central role in the immune system.
Vitamin B12 has an important role in the production of white blood cells, which are essential for the proper functioning of the immune system.
Adequate levels of choline are associated with a normal, healthy relationship between the immune system and the inflammatory response. Choline has also been shown to support normal liver function.
Alpha Lipoic Acid (ALA)
ALA is an extremely powerful antioxidant, and it protects your body’s cells against damage. It is a special compound in that it helps to recycle glutathione, the “master antioxidant” that is naturally produced by the body.
Ashwagandha is an adaptogenic herb that has been shown to decrease anti-inflammation. It increases the activity of immune cells that fight infection and help you stay healthy, whilst supporting a positive mood.
Bromelain has many health-improving properties, such as its anti-inflammatory, antithrombotic, fibrinolytic and immunomodulatory effects, in addition to being a wound healing and circulatory improvement agent.
Cinnamon is loaded with antioxidants and has anti-inflammatory properties, which helps your body fight infections and repair tissue damage.
Free Face Masks
For a limited time (while stocks last) they are distributing free high quality (N95 Equiv) face masks to customers, when purchasing Immune System Boost supplements. I have received one of these masks and they are so much better than the ones you get from the supermarket.
1 month’s supply = 1 mask
3 month’s supply = 3 masks
In addition to the free masks you can claim a 10% discount by using my exclusive code “TRACEY10”.
As you know I only support products and organisations that I use personally and believe in. Integrity is very much key for me.
Understandably the past couple of months have changed so many things and in so many ways. For anyone following a diet plan it has proved to be a bit more difficult so this blog post is all about sharing some tips on how to stick to your diet while working at home or from being in isolation which I have borrowed from Aimee Heeran.
Tips on how to stick to your diet while working at home
Flexible working from home has become more and more popular in the last few years. Working from home can be convenient as there is no commute, no office attire, and no office distractions! However, working from home does mean you are closer to your kitchen cupboards, and the temptation to snack or binge eat can be very strong.
The Exante diet plan is a simple and convenient diet plan that is perfect for those people who do regularly work from home! Why?
It’s a simple and convenient diet plan
Delivered directly to your door
All the meal replacements contain 27 vitamins and minerals
Here are some top tips on how to stay on your diet plan whilst working from home:
Start The Day Off Right
Often how you start your day, can dictate the tone and mood for the rest of the day. Start your day with a coffee and an Exante porridge pot perhaps? Not only are there meal replacements filling but they will then curb your appetite for any mid-morning snacks, not to mention – all Exante products are delicious! I quite often have a carrot cake bar for breakfast in three pieces with a cup of black tea with fresh lemon and ginger.
As previously mentioned all Exante meal replacements contain 27 Vitamins and Minerals, like Vitamin D and Iron? The Exante meal replacements contain 27 vitamins and minerals so that each product provides you with 1/3 of your daily NVR (Nutrient Reference Value). This for me is a big relief as I have some chronic health problems so at least I know I am getting the correct amount of vitamins and minerals.
Set Times For Exercise And Moving Your Body
Just because you are working from home doesn’t mean you must be chained to your desk for 8-9 hours a day! Set times for moving around, or going for a quick walk and fresh air around the block to get your heart pumping and your mind reactivated. More often than not, if you are sat at your desk for hours and hours, you can start to feel tired as your heart rate slows down to the calm and quiet environment around you.
As your body and mind slow, you may feel fatigued, and we all know that reaching for a bar of chocolate is one quick fix for energy and endorphins. However, another way to increase the levels of endorphins in your brain is a quick pleasant walk. Even a 5-minute walk can reduce your blood sugar levels dramatically.
Avoid Buying High-Calorie Snacks At The Supermarket
If you know you are working from home for the next week, avoid buying those convenient however very calorific snacks to keep in your cupboard. Knowing they are there, and easy to get in your kitchen cupboard is a recipe for an over-indulging disaster. Here are some low-calorie snack suggestions:
Carrot sticks (156g) and reduced-fat hummus (50g) is typically 164 calories
Gouda cheese (30g) and a small average apple (75g) is typically 145 calories.
Honeydew Melon (160g) and Wafer Thin Ham (40g) is typically 84 calories.
0% Fat Greek Yoghurt (150g) and blueberries (50g) is typically 110 calories
Cut Bars Into Smaller Pieces
If you are following an Exante very low-calorie diet plan, then many people enjoy cutting up their bars into small easy to eat bites. Cutting them into small bites will extend the time it takes to eat them, and so you will feel fuller quicker! Give it a try! – I love this piece of advice as mentioned I do this every morning with my first bar. Some of the denser bars I keep in the fridge for me personally they taste better that way.
Get A Good Night’s Sleep
Ensuring you are getting enough sleep at night is really important as it will impact your productivity and mood the following day. Sleep is super important because this is the time our bodies restore and repair.
A lack of sleep can really impact your mood and make you feel low. We all know feeling low can often lead to emotional eating, so ensuring you are getting enough rest every night is very important when it comes to staying motivated on your diet plan!
Drink Water And Stay Hydrated
People can very often mistake thirst for hunger, and so ensure that wherever you choose to work from at home, your own desk, dining room, kitchen table, etc, ensure you always have a bottle of water beside you and ensure you are making an effort to always stay hydrated. If you don’t like the taste of water that much, why not try our Exante water enhancers? I personally love the cranberry water enhancer.
Deep Breathing And Meditation
Throughout your day, try some deep breathing exercises and meditation to realign yourself. Often by working from home, we face many different challenges, for example, maybe a colleague isn’t understanding something you are trying to communicate to them via email?
Building up any form of anxiety or stress isn’t good for your mental well-being, and it can often lead to you trying to snack or eat unhealthy food as you are feeling so low or down. Avoiding stress by putting your mental wellbeing first, can also mean you are less likely to binge eat. Even if it just means, every now and then, taking a break for yourself!
Exante meal replacements are not only delicious, but they are really convenient if you want to follow a very low-calorie diet plan, especially for those who want to lose weight fast and safely.
Not only are the Exante 800 or Exante 1200 diet plans really convenient, but you can have the Exante products delivered directly to your door which can save you time and hassle too with the option of next day delivery! What are you waiting for? I’ve just placed my order for more carrot cake bars as I know as soon as people taste them the stock levels will drop big time. I always keep an Exante product in various places too and I have them in my handbag, sports bag, work drawer, kitchen, car glove box.
I hope you found these tips helpful. Also you can claim 35% off your order by using my code TRACEY35 You can find more motivation on my other pages both on Publications, Exante, and Motivational Quotes. My next post I will be talking about the Exante Sip and the burst drink and about collagen.
I know I am an affiliate for Exante but oh… my… god! Do I love their new product? The answer is a resounding yes… yes… yes! Well done Exante I bloody love these. I seriously advise you to get them while they are in stock. This post is all about how you can quench your thirst with Exante Burst drink. As a lot of you already know I’m a lover of their Cranberry water enhancer already but this has gone up to another level.
Quench Your Thirst With Exante Burst Drink
Exante Bursk drink is a low-calorie multivitamin energy drink with added collagen and green tea extract and caffeine. As some of you may already know I did a blog post about collagen recently and how it can help make you feel fuller for longer and also has a lot of other positive effects that you can read about here .
Benefits Of Strawberry And Lime Exante Burst
With 1000mg collagen and added green tea extract, this is the perfect healthy alternative to high-sugar drinks that may hinder your weight loss journey. Vitamins and minerals included within this drink such as Biotin and Zinc can promote healthy hair, skin, and nails, and Iron and Vitamin B12 can reduce everyday tiredness.
Biotin contributes to the maintenance of normal hair, and skin. Zinc contributes to the maintenance of normal hair, skin, and nails. Iron and Vitamin B12 contributes to the reduction of tiredness and fatigue.
Safety: High caffeine content. Not recommended for children or pregnant or breast-feeding women (16.6mg/100ml)
Made with real fruit
With added green tea extract
With added collagen
Supports energy & focus, hair skin & nails, and metabolism
With 3 great flavours to choose from you can’t go wrong. You just need 500ml cold water (you can use sparkling too) and one sachet and stir until dissolved and it is ready.
In fact, it’s that good my daughter has nicked mine so will need to order some more… the first time she has done that. I will have to get a lock on the cupboard I think.
Please find the evidence below of this with the cheeky selfie I just received… How very dare she!
Please remember to use my discount code of TRACEY35 which can be used for the Exante meal replacements.
I hope you all have a lovely weekend wherever you may be and whatever you may be doing. Happy VE Day!
So life is different right now… no shit Sherlock! Losing weight is never easy and some of you may be finding it even harder right now. Weight loss is a constant battle for me but a big part of being successful is changing your mindset. I hooked up yesterday with a group of Exante Ambassadors and together we are going to support each other to help you guys. So this morning I have come up with 15 questions for coaching yourself through weight loss.
15 Questions For Coaching Yourself Through Weight Loss
Below you will find the 15 questions for coaching yourself through weight loss. I want you to read each one but not just glance at it but to get a pen and paper and write as much as you can and be as detailed as possible. Read your answers several times and visualise your responses.
Where do you most want to see a change in your life?
When do you want to have achieved this by?
If you achieved this what would it mean?
What do you really want in an ideal world?
How could you say your goal in just a few words? – words that make it exciting for you.
How will you know when you have achieved it?
What’s your gut telling you about this?
Reflect on the times in your past when you’ve felt the most content. What was happening?
What does “success” mean to you?
What do you need the most right now?
What do you think is missing from your life? Is there anything you yearn for?
What are three things that would make the most difference in your life right now?
What would your life look like if other people’s opinions wouldn’t matter?
What would you do if you knew you couldn’t fail?
What would you do if money was no object?
Other Areas Of Your Life
Now you can use these questions for other areas of your life because as I said there is more to losing weight than just reducing calories. You need to tackle it from every angle. For me, I’m a comfort eater so finding it difficult through these scary times. One coping mechanism for me is support from other people in the same situation. I will be going through lots of coping mechanisms moving forward. So please feel free to subscribe so that you can read the posts as they get published.
The Exante Meal Replacement Diet
For me, the Exante diet meal replacement shakes and bars are the easiest to use out there. You can just grab a bar and go. Shakes are so easy too as you just need to fill a shaker beaker with 200-300ml of cold water (out of the fridge – it makes a difference!) and shake. The reason I have used 2 measurements is that some people prefer thinner shakes. When I started my Exante journey I would use 300ml as I didn’t like thicker shakes, but now I’m at 200-250 ml and it is perfect. So experiment until you find the right consistency for yourself.
There are various flavours so please don’t be put off by trying one and not liking it so you then give up. I hated it to start with but that was using tap water. The next one I used cold water from the fridge and it tasted like a different product – it was delicious. Don’t buy 100 of something unless you have tasted it first. I now have my handful of favourites and I’m more than happy with those.
I’d suggest if you are new to Exante that you buy a couple of each flavour so you can find your favourites and do the same with the bars. People’s tastes are so different so much so just because someone said that they love the peanut butter bar and its the bee’s knees; you might not think the same – I know I didn’t!
Another good thing to consider the products contain all of the vitamins and minerals that your body needs which to me is a plus considering the current pandemic.
Dieting During Lockdown
One of the great things about starting your diet now with Exante you won’t be queuing up at the supermarket. Everything gets delivered straight to your door; it doesn’t get easier than that. I will talk more about the different products moving forward.
Wow… I’m not really where to start with this one. I feel as I guess many of you do that everything right now is a bit surreal. Feeling as if you are part of some horror movie or you are just waiting for someone to jump out and shout. “surprise it was just a joke”.
The thing is our lives now will never be the same. Today’s post in part is about also how to make the most of Covid-19 Self-Isolation plus my rantings.
Watching what is happening in Europe and the escalation of it I’m convinced it will get to the stage where we will all lose someone that we know. Personally, I feel we should have been put on lockdown 7 or 8 weeks ago. But now is not the time to point fingers now is the time to pull together and become the community that has been seriously lacking in this country for too many years.
I remember growing up as a child everyone knew everyone. Everyone was an “aunt” or an “uncle” even though they weren’t. People would watch out for each other; fetch peoples washing in when it rained.
The shopkeepers knew my grandmother by name. The butcher would put aside bits that he knew she would like. It was a real community. You felt safe going outside. It was safe to let your kids go to the park on their own. We would go out on our pushbikes all the time and only come back when the street lights came on.
This lack of community really needs to stop now; this is our opportunity to pull it back. Be kind not just to our family and friends but to everyone. War, famine, poverty, there is no need for any of this to exist. Not if we all work for the common good.
Baby formula selling for £300 what the fuck is going on in people’s heads just fucking stop it! Be kind. Do you really need 200 toilet rolls? Be kind. Do you really need 10 bottles of anti-bacterial gel? Be kind. Do you really need to buy every single loaf of bread on the shelf? Be kind. For god’s sake, people be kind!
What is the name of your next-door neighbour? What are the names of the kids you see playing across the road? How many people on your street do you actually stop and talk to? I’m just as guilty of this somehow we have all managed to become something or someone that doesn’t rest easy with me. We can change this now; we can do things right. Not just for us but everyone else.
These are scary times. People who struggle with anxiety and depression will be going through hell right now and so will many more. These are people who don’t usually struggle with their emotions. People are losing their jobs. My daughter was made redundant last Friday because of the virus. Other people are losing their jobs, their businesses including myself. I have not had a client for weeks.
I have just set up a “not for profit” limited by guarantee community interest company. This was so that I can provide free complementary therapies to people in an emotional crisis and on a low income. If you want to follow my progress with the CIC please visit my webpage here and I will be updating it.
There has never been such a time that needs it more than right now yet there is nothing I can do. I am unable to raise funds. The profit from private clients was going to provide free treatment but without clients, there is nothing I can do.
Due to underlying conditions, I am now in self-isolation. The easy way to react is; now what? Try and utilise the time the best you can, decorate, clean, tidy, garden, take up new hobbies, paint, draw, sew, crochet the list is endless.
When your grandchild turns around to you in 20 years time and say. “Grandad what did you do during the virus – be the person that said I helped my neighbours not I went to the supermarket so buy 200 toilet rolls.
Try not to put people at risk; don’t think that maybe you just have a cold. It’s not worth it and you could pass it on or just be a carrier. Don’t take the risk. I’m not going to the supermarkets I can’t help but think of the sneeze covered hands on the trolly handle but that’s just me.
I’m lucky I have quite a few Exante sachets and bars left which I’m more than happy to live on. A good time to diet; there’s always a silver cloud of some sort. I’m also not going to the shops to get tempted by all the chocolate or “comfort food” as I see it. So for me there’s never been a better time and if you decide to do the same and do shop online use my code TRACEY35 and you will get 35% off your bill. I do get a little bit of money for suggesting that but not life-changing and I only recommend things that I use myself. But it does contain all the daily vitamins and minerals you need so you could supplement your normal food with a shake a day too.
When we get through this and we will we should have a street party on every single street on the same day. Come together and celebrate a new era of compassion, empathy, kindness and unconditional love.
Please everyone take care; and we will get through this.
So how is everyone going? Here we are in the early days of a new diet. The first day is usually not too bad as you are usually quite motivated. Although I find the novelty wears off by early evening. Last night at 6 pm I was thinking about spaghetti hoops on toast. Yep followed by chocolate but there you go that’s me. Fortunately, though I didn’t give in to temptation. There is a reason for this and that is the subject of today’s blog post which is what is the best supplement to take on a diet.
What Is The Best Supplement To Take On A Diet
Now I do stick to the four shakes but I have found that after the first Exante diet meal replacement shake and the last shake I need to feel fuller so at those times I make my shake but I add a scoop of collagen powder.
What is Collagen?
The skin-firming ingredient is actually created in the human body, making up a huge 90% of the bone mass and a third of all proteins produced. It is the connective tissue for the heart, lungs, muscles, joints, blood cells, arteries, etc – just to name a few.
From this, you’d wonder why your skin wouldn’t automatically reap the tightening and strengthening benefits as a by-product of producing the popular molecule?
The answer is simple – collagen is considered a fibrous protein, and just like any protein, it is made up of amino acids. Collagen protein will break down without the nine essential amino acids, which can only be obtained through consuming a protein (amino) rich diet.
For example, consuming dairy, eggs, lean meats, and soy can supply your body with these amino acids, enough so to combine and form enough collagen to benefit your body. Alternatively, without it – joints can weaken, muscles can break down, skin can sag… it’s pretty important!
Benefits of Taking Collagen
The side effects of taking collagen can be a feeling of fullness and for some heartburn. Regardless, these supplements appear to be safe for most people. I do find I feel fuller from adding collagen protein powder to my first and last shake.
Collagen for Weight-loss
The purified, high-protein content of hydrolysed collagen is known to be an effective, natural appetite suppressant, in which many clinical studies have proven the satiating effect to promote weight-loss.
Additionally, unlike some weight-loss-promoting products, there are no fillers, hormones, acids and it’s not produced with any forms of harsh processing that may affect the normal functioning of your body. Hydrolysed collagen is also proven to show a decrease in fats, avoiding clogging of the arteries and increased organ support.
Individuals can, therefore, benefit from losing weight by consuming edible collagen, due to a lessened desire to snack and helping the body feel naturally fuller for longer… without the nasty side effects!
Consuming collagen protein may reduce both the elasticity of loose skin and the visible appearance of cellulite during your weight-loss journey. This is due to the molecule being responsible for making the connective tissue in your skin, therefore able to thicken the skin and camouflage any irregularities!
Muscle Growth and Performance
Collagen is a powerful molecule that promotes a multitude of benefits to assist the needs and demands for athletes, bodybuilders, and everyday gym-goers.
Consuming hydrolysed collagen in the form of smoothies, protein shakes, and pancakes aid the promotion of a natural source of creatine in the body.
How Does it Work?
Your muscles rely on a direct energy source to maintain a regular function in the body – this is provided through the breakdown of adenosine triphosphate (ATP) in your cells. The amino acids glycine, arginine, and methionine form the creatine molecule.
Where Does Collagen Come In?
Collagen peptides contain two of the three amino acids needed to form a natural, energy-boosting creatine source in the body. The glycine and arginine duo in collagen may aid the production of creatine, helping to increase physical performance through repeated bouts of exercise. Arginine also helps promote increased muscle growth and maintain muscle mass.
Joint And Bone Strength
The high percentage of our bone mass, that’s made up of collagen, has significant control of how strong or weak our joints will be going about everyday life – especially those with an active lifestyle. Not providing your body with the necessary essential amino acids it needs to build up the proteins required for support, will result in the breakdown of proteins in the body. Not what you need when you’re trying to gain strength.
On the other hand, nourishing your body with the amino acids needed will build up proteins needed to strengthen many parts of your body, allowing for:
fewer aches and pains that could prevent any form of exercise.
an increased range of motion when lifting weights
the strength to be able to increase the intensity of exercise/lift more
Collagen For Sleep
A decent sleeping pattern can do miraculous things for your body. Besides the obvious factor of making you feel less tired and lethargic during the day, more sleep can increase the quality of your health, improve your everyday mood and your sex life.
Plus, not getting enough sleep could be the reason you’re not losing weight too.
Multi=tasking amino acid Glycerine has the ability to help individuals who struggle to sleep or suffer from insomnia.
A study analysing the effects of consuming glycerine, in comparison to a placebo before bed, clearly shown the amino acid to reduce fatigue and have a tendency toward reduced sleepiness.
Collagen For Digestion
A healthy digestive system is a great base for a happy and energetic lifestyle. Alternatively, a weak digestive system can result in feeling sluggish and lethargic, make you feel demotivated and it can additionally cause stomach pains – in other words, you definitely won’t feel like exercising. Does this sound like you?
Collagen can contribute to a healthier, less agitated digestive system due to the soothing properties of one of the amino acids glycine.
Just in case you’re interested in the sciencey bit..
When meat is consumed, amino acids cysteine and tryptophan are released into the bloodstream, which can suppress normal thyroid functioning. This can lead to the brain receiving signals to break down muscle rather than fat for energy also having a potential domino effect causing fatigue, inflammatory conditions, and a weakened immune system.
Glycine from collagen can help even out the absorption of these amino acids, building a smoother, ‘protective-like’ guard in the digestive tract.
So by taking collagen peptides you can improve your joint health, support bone strength, promote healthy aging, boost skin beauty, support connective tissues and prevent injuries. Some other potential things that collagen may help with include: maintaining a healthy gut, maintaining a healthy weight, reducing anxiety, improving mood, and promoting healthy nail and hair growth. As I have already mentioned I use one scoop in the morning and one at night in my last shake.
At this point I want to say I am not a nutritionist, I’m not an expert on supplements. All I can say is that I have learned these things from my own research and trial and error over the past couple of years. The best supplements including Collagen I have found is by My Protein (also recommended to me by the PHD nutritionist that worked with us on The Fast Fix alongside the Exante meal replacement meals). I use the unflavoured version and it comes with a scoop inside the packet. To look at this product please click here.
Improve Your Skin From Within
A doctor once told me that all these face creams etc that contain collagen are a waste of time; you need to ingest it which makes perfect sense to me. So if you want to feel fuller and look and feel younger at the same time I’d give some a go and decide for yourself. Each scoop contains 90 calories and 22g protein.
The take-home message is that by adding collagen protein to your diet might just be the answer to your problems. (Laura Bowden)
If you decide to try some please let me and the readers know how you get on.
As I started my diet yesterday my weigh-in dates will be every Wednesday so watch this space.