I went plant-based for 90 days and this is what happened

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Updated: February 7, 2021

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I went plant-based for 90 days, and this is what happened.

I am a #NOWWellness Influencer. In this post, I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

I never thought I would go plant-based

I need to learn to “Never say Never.”  Six months ago, if you told me that I would go plant-based would laugh. Up until four months ago, I was an avid meat eater. 

But in hindsight, I’m not sure why I was so adamant that a plant-based diet wasn’t for me.  Over the years, I have explored different eating habits from Whole 30, which taught me that a gluten-free diet was better for my digestion.  I have been dairy-free for years and still suffering from digestive issues.  I’ve tried Keto. Check out my Keto experience, and that had remarkable effects on my body composition and energy during the beginning. In the fall, I started considering a plant-based diet and trying a few dishes here and there that were surprisingly tasty. 

Plant-based Influence

I began following plant-based content creators on social media. Out of curiosity, I started asking my plant-based friends questions about transitioning to a plant-based lifestyle.  Then a few months ago, I woke up and decided that for August, I wasn’t going to eat beef. I read about how harmful beef is to our system and planet and was slowly convincing myself that I need to lay off the beef. At the time, most of my protein came from beef and fish. 

After prepping on and off for the last two years, I have grown disgusted with chicken and turkey left me with beef and fish as protein options.  Two days into my beef “fast,” I caved and had steak.  I thought, “I could never be meatless or plant-based.”

Changing my diet to plant-based

Fast forward to about three months ago. I’ve been trying to give myself downtime, which is hard when you are an entrepreneur.  You can find yourself working endless hours. I decided I would end my day watching documentaries.  I saw “What the Health” years ago, and the only food habit I changed was buying organically sourced food. 

The Game Changer movie changed my game. 

In October of 2020, I watched a movie called “The Game Changer” on NetFlix, and it made me curious.  Can an athlete maintain their strength without meat or animal-based products?  Patrik Baboumian

The strongest plant-based in the World response to, “How do you get as strong as an Ox?” “I eat like one,” it was like a light bulb went off in my head.  The strongest animals on the planet are herbivores.  

Plant-based athletes are Strong.

The movie was incredibly insightful because my ultimate goal is to be the strongest seventy year old in the world.  Like another inspiration of mine, Ernestine Shepard 

The next day I contacted a good friend of mine to pick her brain about going Vegan. I watched her family go plant-based two years ago and wanted some necessary information.  I’ve worked with plant-based clients before, so I was familiar with the lifestyle. I also was raised Seventh-Day Adventist, and many of SDA’s are vegetarian or vegan. I even went to a Seventh Day Adventist College, and our cafeteria was Vegetarian. The lifestyle wasn’t unfamiliar, but the desire to eat only plants was.

Went from Meat-Eater to Plant-Based Eater

Over the years, through all my experiences, I have always been adamant.  I WILL NEVER go VEGAN.  There’s so much more to going plant-based than eliminating animal-based products from your diet. I felt like it’s an exclusive club where the people think they’re superior to meat-eaters. It requires label reading and restriction.  But more education from friends helped me to change my mind. My friend Larisha was a great resource and guide to transitioning to plant-based. She has never been judgemental and gave me a safe space to ask questions and learn. Her family has a blog that makes plant-based cooking seem more attainable and delicious. 

With Larisha ’s help and sharing some fundamental meals.  I decided to give it a try for one day. I went cold “turkey” (actually, I guess that’s not the best phrase), but I eliminated all animal-based foods from my diet, and I was shocked at the results.

  • No bloat!
  • No naps!
  • I finally felt satiated! I wasn’t grazing like a cow all day.

My experiment continued for another few days, within several days of only eating plants. Now that I have been plant-based only for 90 days, I have found many other benefits, but I will stick to seven.

Seven things that happened to me when I went plant-based were:

1. Clear, glowing Skin

My skin has been improving since going Vegan.  Over the summer, I was getting lots of breakouts. Before going plant-based, I equated them to wearing a mask, but since going plant-based. I have had one breakout, which is not normal for me.  I also have hyperpigmentation that is going away.  You feel more confident when your skin is clear. I’ve been using NOW® Solutions Clarify and Illuminate Cleansing Gel and Moisturizer [Use FAITHFUELED for 20% off your order] that is cruelty-free, gluten-free, and helped improve the appearance of my blemishes

2. No bloat and flatter stomach

The first thing I noticed is I wasn’t bloated at the end of the day.  I’m usually bloated at the end of the day, even with the cleanest diet.  Since going plant-based, I rarely bloat, even with eating legumes, which I have stayed away from for so long. I haven’t seen any bloat, and legumes are great for your heart. (Monique Tello, 2018) If I eat all whole foods, I feel great, and I don’t bloat.  My stomach has also gotten flatter, which is every woman’s dream and struggle.

3. Brain clarity

You don’t realize you have been living in a fog until it’s lifted.  The last three months, I can’t explain it, but my mind feels clearer.  

4. Felt full longer

On average, I used to eat six meals a day because I was always hungry. Before going plant-based, I was regularly eating small meals.  I also ate two steaks a day and 3-6 ounces of salmon or shrimp.  During the day, I was always famished. Now I eat 3-4 meals a day, and I don’t crave salty or sweet foods. It’s a noticeable difference because I was walking around the hangry most of the time.  My mood has improved in general. I’m not sure if it’s because of my diet or not walking around hungry.

5. Better digestion

Through the years, I have explored many options to alleviate my digestion pains.   Without details, “my stomach no longer hates me.” I have eliminated gluten and dairy from my food because I am intolerant to dairy and have a wheat allergy.  Still, I was often bloated, gassy, or nauseous.  I stayed away from beans for the last six years because I thought that legumes would bloat me, and I was already bloated enough. 

Other foods I have eliminated from my diet were soy because of mixed research. It depends on who wrote what if soy is good or bad for you.   I’ve gone down very long rabbit holes through Healthline or NIH, but overall, I’ve gotten organic soy is best, and the amount varies from study to study. Since going plant-based, I have added soy or tofu to my diet without any ramifications.

6. Energy

Before going plant-based required a daily thirty-minute nap. Since eating plant-based, I don’t need a nap, but I still enjoy them if I have the chance.  The difference is before; it was a necessity to get through the day. Now it’s a privilege to get some rest.

7. Strength

Through this ninety-day journey, I have maintained my strength, which was a big concern.  I haven’t gotten any stronger, but I have not challenged myself.

Eating plant-based when your family is not.

Throughout this ninety-day journey, it’s been pretty simple to transition to Vegan.  My family isn’t plant-based, so it inspires my meal plan.  Whatever they eat, I make a two serving plant-based version for myself.  It’s helped me get creative in the kitchen and doesn’t feel overwhelming to make two meals.  I’m used to eating differently from my family from prepping for competitions.

My first-week eating plant-based

My first week, I was making too much food for myself. I quickly learned two servings is enough.  I still try to stay away from processed foods and mock meat.  On occasion, I’ll have a plant-based burger or grounds, but mostly I try to stick to whole foods.  I am also eating more intuitively, which has been great for listening to my body and feeling my needs.

This journey has opened my eyes to the world of plant-based eating.  I feel that I have found food freedom, and I am not thinking about my next meal as often.  This experiment is turning into a lifestyle, and I am excited to see where it takes me. 

My 90-day journey eating plant-based

Throughout this ninety-day journey, it’s been pretty simple to transition to Vegan.  My family isn’t plant-based, so their meals inspire my meal plan.  Whatever they eat, I make a two serving plant-based version for myself.  It’s helped me get creative in the kitchen and doesn’t feel overwhelming to make two meals.  I’m used to eating differently from my family from prepping for competitions.

There are a few questions that I often get since going Vegan.

What forms of protein do you eat on a plant-based diet?

When I first went plant-based ate a lot of mushrooms. It was part of every meal.  I tried several brands of mock meats. Some left me gassy and bloated, so I only eat plant-based protein like Beyond Meat once in a while. I am going to stick to plants for my protein sources and not plant-based meat alternatives.  It’s also hard to find gluten-free mock meat.  I eat beans, peas, tofu, and nuts for my protein sources. 

My first tofu meal

My first tofu meal was Crispy Tofu in Garlic Sauce. I make this at least once a week. It’s so easy. I love NOW® Sports Pea Protein and have been using it for years. An easy way to get plant-based protein is a protein shake. I have pea protein shakes daily.  Check out my post: What is pea protein powder?   Get a 20% discount with code FAITHFUELED.

Do you eat more on a plant-based diet?

No, I don’t feel like I eat more.  I do eat more intuitively, meaning I listen to my body and gauge my needs.  I typically eat 3-4 meals a day. Before going plant-based, I ate six meals a day and was always hungry. 

How do you feel about a plant-based diet?

Before I went plant-based, I had low energy, foggy brain, and moody. I feel that my mood has changed, and my anxiety has reduced. 

 

What did you eat when you went plant-based for 90 days?

For the first month, I had Pecan Tacos, Enchiladas, lots of Chickpea pasta, vegetable of course, and nutritional yeast with lemon has been a staple. In my second month, I added beans, lentils, and tofu. Tofu and beans initially were intimidating.  After trying some tasty recipes, they are a regular part of my meals.  Mostly, I throw together what we have in the fridge. I have a few criteria for a meal. 

Do you eat differently on a plant-based diet?

Not really; I still consume Protein, Carbs (non-starchy and starchy; it depends on the time of day), Fat, and Fiber.  I try to have this at every meal.  I don’t measure, but I base my portions on each macronutrient’s proper serving size. I’ve never been a calorie counter or macro calculator. So, I can’t give you specifics, but exploring new recipes has been fun. When I begin to prep again <LINK>, I may plan to compete as a plant-based this year, just not sure about the timing.

My favorite plant-based meals

One of my favorite and straightforward plant-based meals is this delicious smoothie bowl and the chickpea pasta. I use NOWI® Sports Vanilla Toffee Pea Protein and drizzle the Nutty Infusions™ Cashew Butter, Salted Caramel on my bowl, and the Nutty Infusions™ Cashew Butter Mango Chili on my pasta. It’s so delicious. [Use FAITHFUELED for 20% off your order]

Why did you remain plant-based?

I believe I have sustained plant-based eating so long because I replaced a habit with a new one that I enjoy more.  That is how you make a change. You can never remove bad habits, but you can replace them.  Enjoying the process and looking at it to explore versus a way to restrict is another excellent way to make a change like this Budha Bowl with so many new vegetables and fruits. Trying different things has been the best part of this experiment. 

What are you going to do now?

It’s challenging being Vegan, especially if you have a wheat allergy. You are getting what I call “mock meat,” which is rich in protein but has ALOT of ingredients and usually wheat, wheat protein, and gluten starch. So being creative in protein sources can be challenging. I have relied on some plant-based friends for inspiration and education. Going plant-based is a new journey that I am excited to embark on this year.  I co-host Fit Black Queens Podcast on my podcast; we share the New Adventures we’re taking in 2021. Check us out and see what else I am doing this new year. 

This experiment turned lifestyle has taught me to stay open to new things and try more things.  I’m not sure if this will be a forever switch or temporary, but now. I feel good, eat right and love being on a plant-based diet. I shared my perspective with my friend JQue for her January Veganuary Challenge. Check it out

I’d love to hear if you have ever tried something you thought you never try before?

Monique Tello, M. (2018, October 25). I love those legumes! Retrieved February 02, 2021, from https://www.health.harvard.edu/blog/love-those-legumes-2018102515169#:~:text=Legumes%20for%20heart%20health,%2C%20heart%20disease%2C%20or%20strokes.

 

 

 

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Easy ways to boost your family’s immune system and protect your health.

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Updated: December 28, 2022

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Small habit changes can help you boost your immune system. Today I am sharing easy ways to boost your family’s immune system and protect your health.

I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Easy ways for you to boost your family’s immune system and protect their health.

There are simple ways that you can boost you and your family’s immune system and protect yourself.  Boosting your immunity is something that everyone is considering at the moment.  Never in a million years did I think that would be something that I would have to make a conscious effort, but here we are in the middle of a pandemic and a strong immune system and staying safe at home is probably our best defenses.

What does the immune system do?

Our immune system is our protection against diseases.  A healthy immune system gives us the ability to rid our bodies of bacteria, viruses, and toxins that may cause illness.  Your immune system also helps to suppress responses to external triggers like food or the organism itself.

The immune systems detect potential diseases and send a signal for the body to attack the foreign invaders. Our body then creates antibodies specifically to attack the disease in the future, which is the act of building our immune system.  You can build your immune system, but it takes time.  That is why vaccines are encouraged for some diseases because they confer immunity.

The Importance of a Strong Immune System

A healthy immune system can help you withstand diseases.  Those with compromised immune systems are often getting sick with diseases, which is not the best quality of life.  Unless you have a compromised immune system and even if you do, it is essential to seek ways to build your immune system.

Ways you can build your family’s immunity.

Or there are other ways you can build your immune system.  By nourishing your body and adding supplements to help give you increase your immune system. Age is also a factor in immunity. The lack of exposure to pathogens in young children causes them to get sick more often than adults.  It’s important to provide some added support through immune-boosting supplements.  

How can food boost my immunity?

Food is the way that we fuel our bodies and certain food components enhance our natural defenses. There are foods that you can eat to nourish your body and build your immune system. A nourishing diet, daily movement, environmental changes, rest, and supplements are easy changes that you can make to help support your immune system.

Foods that are great to support your immunity

As multiple studies have revealed, eating foods that are rich in micronutrients or vitamins and minerals can help boost the immune system—specifically, fruits and vegetables.  Eating fruits and vegetables that are high in nutrients, like beta-carotene, vitamin C, and vitamin E—may help to enhance immune function.  You can find many antioxidants in fruits and vegetables that help to reduce the imbalance between free radical production and antioxidants in your body, which is called oxidative stress. 

What foods boost immunity?

Let’s break it down to food nutrients versus food types.  You are looking for foods that are rich in beta-Carotene. Beta-Carotene is a super antioxidant nutrient that helps our immune function.

Food Rich in Beta-Carotene

To get more beta-carotene in your diet, add foods like:

  • carrots
  • sweet potatoes
  • kale 
  • spinach
  • romaine
  • lettuce
  • squash
  • cantaloupe
  • red and yellow peppers
  • apricots
  • peas
  • broccoli

Herbs and Spices with Beta-Carotene

You can also add herbs and spices like:

  • paprika
  • cayenne
  • chili
  • parsley
  • cilantro
  • marjoram
  • sage
  • coriander

These are great additions to your meals for extra beta-carotene.

Foods with Vitamin C and E help to Boost Immunity

Vitamin C and E are antioxidants that also assist the body’s natural immune response.  

Foods that are rich in Vitamin C

We often hear about Vitamin C because it’s one of those super antioxidants that help with several body functions.  Vitamin C helps you absorb and process iron, it’s also vital for teeth and gum health, promotes healthy immune function, and promotes normal healing.  Vitamin E is an antioxidant that helps healthy cellular structures. It supports normal muscle repair processes and helps maintain immune system balance.  Vitamin E also contributes to the formation of red blood cells. It’s part of the process of cell interaction and is an essential vitamin for vital functions in the body. 

You can add both vitamins C and E through the foods that you eat. Foods that are rich in vitamin C are:

  • papaya
  • citrus fruits
  • strawberries
  • bell peppers
  • broccoli
  • Brussels sprouts
  • dark leafy greens, such as kale, mustard greens, and chard

Foods that are rich in Vitamin E are:

  • spinach, Swiss chard, and turnip greens, broccoli, kale
  • bell peppers
  • asparagus
  • Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)
  • Nuts (such as almonds, peanuts, and hazelnuts/filberts)
  • Seeds (such as sunflower seeds)

Foods Rich in Zinc:

Zinc is a mineral that has been found to help support the production of white blood cells, which are critical components of the immune system.  It can be found naturally in a lot of foods that we already eat.

Foods that contain Zinc are:

  • nuts,
  • pumpkin seeds,
  • sesame seeds,
  • beans,
  • and lentils.

Rest can help boost immunity

Getting an adequate amount of sleep to help restore your body can also help increase your defense against diseases and boost your immunity.  Rest is often underrated but very vital to all functions of the body and should be considered an important part of your daily routine.  Most people try their best to go until they no longer can, and they can avoid sickness and illness from something simple like rest.

What supplements help support immune system function in adults?*

Daily Multi-Vitamin

Supplements offer you the vitamins and minerals that you lack in your diet. There are so many extenuating circumstances why you can’t get all the micronutrients you need.  Supplements are an excellent insurance policy.

You can add vitamins C, E, and D, and Zinc as supplements or take a daily multivitamin to cover your bases.

easy ways to boost your family's immunity

Beta-Glucans

Something that I have been taking since the quarantine is Beta-Glucans with ImmuneEnhancer™.  Beta-Glucans is a supplement that helps support the normal immune function. Beta-Glucans, specifically Beta-1,2/1,6-D-Glucan, are bioactive carbohydrates that assist our cells in their normal immune function.  NOW’s Beta-Glucans has 250mg of the Beta-Glucans that actively support for our immune system.* Another ingredient that Beta-Glucans has is the larch arabinoglacatan that has also been studied to help support the immune system.*

Probiotic

Other supplements that I have been taking to support my immune system are a probiotic and prebiotic daily.* Check out my post on why gut health is important.* A healthy gut is also helpful in supporting your immune system.*

NOW® has so many great probiotic options. I trust NOW because of their verified probiotic strains. What does that mean?

NOW is one of the only companies that can trace their strains of probiotic to their “identity, potency, purity, and bacterial strain.” When I first began taking probiotics, it was hard to choose the right one for me.  NOW also has so many options, so check out their Guide to Probiotics for more information.  I have the capsules and packets, but you can get probiotics in chewable lozenges, as well as powders.

If you don’t know which one to check out this video from NOW

Immune Supplements for Kids

My children already take a multivitamin and probiotics.  My girls’ ages are 16, 12 and 5.  I feel confident in getting all of my supplements from NOW.  From my oldest to youngest, they are all supporting their immune systems with the help of NOW.

Multi-Vitamin

NOW daily vitamins are part of our morning routine. Other children’s multivitamins have questionable fillers, but with the quality standards of NOW, I can trust that my children are getting the essential vitamins and minerals they need even if they don’t finish all their broccoli on their plate.  It gives me comfort to know they are getting what they need.

easy ways to boost your family's immunity

Probiotics

I can’t stress the importance of gut health; a healthy gut can improve your quality of life, hair, skin, emotions, and support your immunity.  Even our littles need probiotics. I find NOW’s probiotics superior to other probiotics because of their RiboPrinter® analysis. I think it’s essential that our children’s guts are healthy so they can grow and develop, and I find comfort in NOW’s quality standards to give them to my family.

Also, check out other ways I promote a healthy gut with my children. In my post on Boost your Immunity Recipes with Gut healthy treats for the family.

Elderberry Syrup

I discovered Elderberry about two years ago, and this year it has gained popularity as more and more people find the value in these “super berries.”  You can find Elderberry in many forms. I try not to give my girls gummies for vitamins because I am concerned they may get hold and have a snack.  So, I chose the NOW® Elderberry Liquid for Kids because it combines elderberry concentrate with zinc and astragalus. Astragalus is an herbal ingredient that NOW includes to support a healthy immune system response, and it also contains zinc.*  I think that the entire family should add Elderberry to their daily routine all year round.

easy ways to boost your family's immunity

How to Boost your immune system naturally?

What you eat, your rest and the supplements you take can help you boost your immune system naturally.  The power these three factors have on protecting you from disease and illness is incredible. Prepare yourself to ward off infectious diseases by building your immune system.

Check out my post on 100 Healing foods for ways to nourish and heal your body.

Easy Ways to Boost your immune system

  1. Wash your hands often
  2. Move more
  3. Nourish your body with fruits and vegetables
  4. Take quality supplements
  5. Drink Water
  6. Stress Less
  7. Rest

Well, some of these are easier than others; I believe rest and stress are hard during our current climate. Self-care is important as well to boost your immune system. Take time daily to devote, pray, move, and nourish your body.  Our bodies will fight for us if we supply it all the resources it needs. I want to encourage you to honor your temple spirit, mind, and body.

Here is an encouraging devotional I wrote about recent events, and I hope some encouragement for you during these times. Check out God is still good.

If you want to grab any of these NOW Supplements to add to your daily routine and support your family’s immunity,* get 20% off your purchase with coupon code “FAITHFUELED.”

What ways do you boost your immune system?

 

1 David Baxter, Active and passive immunity, vaccine types, excipients and licensing, Occupational Medicine, Volume 57, Issue 8, December 2007, Pages 552–556, https://doi.org/10.1093/occmed/kqm110

  1. Malter M, Schriever G, Eilber U. Natural killer cells, vitamins, and other blood components of vegetarian and omnivorous men. Nutr Cancer. 1989;12:271-278; Carddock JC, Neale EP, People GE, Probst YC. Vegetarian-based dietary patterns and their relation with inflammatory and immune biomarkers: a systematic review and meta-analysis. Adv Nutr. 2019;10:433-451.

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How to make Lemon Mug Cakes

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Updated: January 19, 2021

4 Comments

I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy


 

If you love Lemons, you will love this Lemon protein mug cake that is packed with plant-based protein! I love lemon! I have so many Lemon Recipes on my blog; it has to be kind of apparent. For the last three years, I have asked for a Meyer’s Lemon Tree for my Birthday to no avail. Maybe this will be the year I get the it-hint hint, fam! But even if I don’t, fresh lemons will always be in my kitchen, available to make a yummy treat and so many other benefits!

Lemon water is a popular fitness trend, but do you know why?

 

Benefits of Lemons you may not have heard.

 

There are lots of benefits to lemons, but here are a few that people don’t often mention:

1. Great for digestion-

That’s why the Lemon Water Trend began in America. We are always looking for a solution to our digestive issues. According to Fox News Health, About 74% of Americans experience daily Gastrointestinal Discomfort. Some people are now looking for natural remedies. Adding lemon- even if it’s in the form of Lemon Water to your diet can help aid your Digestion.1 Lemon are an excellent source of soluble fiber which especially in the form of pectin, which is a soluble fiber that helps slow down the digestion of sugar and starches meanwhile reducing your blood sugar levels. It would be best to ingest a lot of lemon pulp and skin to get the fiber benefits lemons to offer. That is why most people use juiced lemon to help increase their lemon pulp intake. Although that is the theory, most people don’t juice the required amount of lemons to improve gut health. If they did, they would help with their digestion.

 

2. Great Anemia protection-

Any fruit containing Vitamin C and Citric Acid is an excellent addition to someone trying to absorb the Iron that occurs in plant foods. Helping people absorb more Iron from their foods can be helpful for those who are Iron deficient. Veggies rich in Iron like Kale, Greens, Broccoli coupled with lemons can help with iron absorption from plants instead of animal sources of Iron.

Adding more lemon to your diet will help you get the absorption from plant sources harder for us to absorb than animal sources of Iron. Supporting add protection against anemia.


3. Great to prevent kidney stones

According to News Medical Life Science, “They noted that there was an over four times rise of kidney stones among women and the incidence had doubled among men over these three decades.” Mostly because of the overprocessed American diet. Our body and the lack of water and overconsumption of oxalates in our foods. 2

Lemons are an excellent natural remedy for chronic kidney stones. Studies have concluded that the high levels of citric acid found in lemons help increase urine volume and pH, making it less likely for kidney stones to form.3 Consuming a minimum of half a cup of lemon juice daily can positively affect kidney stones.4

4. Great for weight loss

This is probably the most common reason I found people drinking lemon water because they believe it helps them lose weight. It does but not to the extent that you think. Studies have revealed Lemons have polyphenols (which I have written about before) that help you lose weight, but a healthy diet and exercise are necessary to achieve quantifiable results. 5 My lemon protein mug cake is a great alternative for when you’re craving sugar. Check out post: Why you are craving sugar

5. Great for your teeth

Studies have shown that lemon’s chemical properties are excellent for tooth pain, cleaning, and cleaning your mouth naturally. Seek a toothpaste with lemon in it or add a drop to your mouthwash routine. It’s great to eliminate the bacteria in your mouth and neutralizes bad breath.

6. Great for Internal Bleeding

This is something that surprised me in my research. Lemons contain antiseptic and coagulant effects that have helped stop internal bleeding. Some people use it as a remedy for things like nosebleeds because of the coagulant effect. Put some lemon juice on a cotton ball and apply it to a nosebleed and watch it magically stop.

7. Soothes Respiratory Disorders

Lemons are a rich source of Vitamin C, making them great to combat respiratory issues and breathing problems. Drinking lemon juice in water, diffusing Lemon essential oils can help assist with breathing and respiratory disorders.

 

Not only does lemon have all these and so many more benefits, but they taste great too! Give this 90-second Lemon protein mug cake a try next time you are looking for a delicious lemon treat. You can grab all the ingredients to make your Mug Cake from NOW FOODS. Use Code “FAITHFUELED” to receive 20% off your purchase.

Were there any facts that surprised you about lemons?

[cooked-recipe id=”7846″]
  1. Mandal, D. (2018, August 23). Kidney stones on the rise among Americans, finds study. Retrieved January 11, 2021, from https://www.news-medical.net/news/20180214/Kidney-stones-on-the-rise-among-Americans-finds-study.aspx

 

  1. Seltzer MA;Low RK;McDonald M;Shami GS;Stoller ML;. (n.d.). Dietary manipulation with lemonade to treat hypocitraturic calcium nephrolithiasis. Retrieved January 11, 2021, from https://pubmed.ncbi.nlm.nih.gov/8709360/

 

  1. Penniston, K., Nakada, S., Holmes, R., & Assimos, D. (2008, March). Quantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products. Retrieved January 11, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/18290732/

 

  1. Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008, November). Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue. Retrieved January 11, 2021, from https://www.ncbi.nlm.nih.gov/pubmed/19015756

 

  1. Pussinen, P., Laatikainen, T., Alfthan, G., Asikainen, S., & Jousilahti, P. (2003, September). Periodontitis is associated with a low concentration of vitamin C in plasma. Retrieved January 11, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC193894
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The best sports bra for women with a small chest

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Updated: January 19, 2022

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the best sports bra for women with a small chest

I am a Handful AmBADASSador. In this post, I have included an affiliate link this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Finding Flattering Sports Bras for women with a small chest

I have found the best sports bra for a small chest. Finding a sports bra can be hard whether you have a small chest or large can be challenging. Sports bras have come a long way, but not all styles work for all sizes. We all come in different shapes and body types. Thank God! And we all have to embrace what we got!  Although, many women focus on creating this idea of how they should look.  But even if we all looked like that perfect person, we would all be different because we all have different opinions.  After years of transforming my body from the inside out. I have come to accept what I was once teased for, like my forehead, which cruel boys would call “five head,” or my nose, butt, and a small chest.  Childhood bullies can really define people’s adult insecurities.  I’m not sure when I grew to accept these things, but I remember years of wanting something I didn’t have until I became grateful for what I got.

Finding a Sports bra after weight loss

My weight loss journey started with the intention to change my body because I knew I wasn’t in the body I was meant to be in.  I didn’t want to struggle to walk up the stairs. I wanted to have more energy. My vain pursuits changed from getting skinny to honoring my temple, and it is now to be strong in the Lord and physically strong. I am also mentally stronger than I was and more confident in the skin that I am in. I know I will never look perfect, but I no longer want to look like someone else. I’m okay with what God has given me.  This journey has helped me to become grateful for my body and all of its imperfections and strengths. This body that has endured hard things in life fallen but didn’t break and turned to God to pick it all back up again.  When you see yourself, how God sees you, you’re okay with your small boobs and big booty because that is how God made you.

God made me perfectly imperfect, but not all bras embrace small chested women. Don’t get me wrong, I would have been happy keeping the boobs and losing them everywhere else, but that is not the body that was meant for me, especially after nursing my babies. (I blame my middle, in particular; she was one hungry girl and born at 9lbs. There’s no turning back from that). Finding a bra that flatters my boobs and not flattens what is left is hard to find in a sports bra for women with a small chest.

Finding a sports bra for women with a small chest

I found Handful bras on Instagram through an Influencer I follow @thefitfork. She inspires me to actively fulfill my desire to age and is my goal not in body type but her outlook on life. She is funny, focused, fit, and friendly.  I’ve got focused down. I am still working on the others.  I am always amazed at how Jennifer of The Fit Fork does amazing exercises and poses, always rocking her Handful bra.  And her boobs look great!  When I got my first Handful bra, I remember it’s in my first favorite color (my second would be glitter), Kelly Green Y-Back Bra.  Something about green makes me happy, and it made my boobs look so good.  It was comfortable and easy to take on, and I was hooked. Every sale, every clearance, I was ordering a Handful bra for myself or my daughters. They love them too, especially my middle, who is thirteen and prefers sports bras over bras.

best bra for women with small chest

Handful amBADASSador

This year, I was asked to represent the Handful bra, and it was an unforeseen blessing.  Not only are their bras comfortable, but they have been one of the best companies I have ever worked for.  Handful Bra not only supporting women with their bras. They are supporting women with cancer care, entrepreneurship, business, and relationships. I always shared my love for this company even before I was an ambassador.  On Fit Black Queens’ Podcast Season 1,

Look at God!  Months later, they asked me to be an ambassador. God gets all the praise and glory.  Handful bra has supported my endeavors like the Fit Black Queens IGTV Takeover on their channel.

 

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The Handful bra is the most comfortable bras for women with a small chest.

Handful bras are so comfortable. It truly feels like you’re not wearing a bra, and your boobs look amazing, but I prefer them for comfort overall.  Even their leggings feel like butter. The material they use is wicking and very soft.  The styles are so cute.  I’ve tried them all, and there is only one that I didn’t like.  The removable cups are labeled left and right so you know which can easily be added to your sports bras.  You can stack them or remove them, and they don’t bunch and twist. Even the removable cups are also made well with reinforced stitching outside, so the layers don’t come apart like other sports bra removable cups I have owned.

They have various styles, colors, and prints, and I have tried every style Handful carries.  I love them all except for their The Zen and Now. It just didn’t fit my body well, and the band was too tight for my broad back. Wearing the Zen and Now was not the same experiences I had with the Adjustable Bra, the Closer, the Y-Back, the Double-Down, Bound and Determined, and the Fav. I think it’s only fair to share my experience with each Bra.

Best bra for small chest

The Double Down Bra Handful bra is the best bra for the small chest. I can imagine all sizes would appreciate this bra. Its extra-wide band doesn’t dig into your side.  It’s supportive, and you don’t have to constantly pull it down, which most sports bra ride up on a small chest. It makes these little girls look good. I love the extra-wide band and double straps. It stays put and is very supportive. Handful also has great colors and prints. I have the Double Down in Purple Reign seen below and Booya Black.  If you want to check them out, use my code FAITHFUELED to receive a discount.

comfortable bra for women with small chest

A most comfortable bra for small chest

The Adjustable bra from Handful is the most comfortable bra I own. I love the ease of how this bra goes on and off, and it is so comfortable. Once you put it on, you’re not constantly adjusting it, but what makes it adjustable are the straps. You can do cross back, halter, or spaghetti straps.  I’m not a fan of halter tops; I don’t particularly appreciate how they feel of things on the back of my neck, so I usually keep it crossed or in spaghetti straps for certain tanks.

supportive sports bra for women with small chest

Best fitting bra for small chest

I love the Y-Back from Handful. It was my first Handful bra, and I feel it fits me the best.  It easily comes off and on and holds you up in all the right places. The Handful Y-Back bra is the best fitting bra for women with a small chest.  My daughters and I both prefer the Y-back because we love the way it fits.  It’s awful after a sweat session wrestling to take off a sweaty sports bra.

Most supportive bra for women with a small chest

If you prefer a zip front sports bra, you want to get the Closer bra from Handful.  Once you zip it up, the mesh top looks are cute, and you know that you can do any activity and your boobs are staying in place.  This is my box jump, jumping jack-friendly bra, and you look good while you’re doing it.  It also has clips, so by chance your zipper falls, you’re still protected.  I love the way this bra looks and feels.  It’s what I wear for HIIT workouts or something that involves a lot of movement.

Most stylish bra for small chest

 

When the Fav bra from Handful first came out. I immediately dismissed it.  I thought, “These itty bitties aren’t going to look good in that bra.” I thought it was too open in the chest, and I wasn’t going to fill out the bra.  It would probably gap or look weird. I was encouraged to give it a try, and I was completely wrong. I love the Fav bra from Handful. It’s so cute, and I love it in this print Glass Ceiling.  No matter your size or shape. Handful has a bra that will make you feel confident and feel supported. I wouldn’t wear it for a HIIT workout, but I would feel comfortable doing pilates with this bra.

 

I also like the Bound and Determined bra from Handful! It’s another stylish bra but with more support. You can do any workout in this bra.  I especially love how low it sits on my chest.  I have it in several prints.  This style looks so cute and keeps you fully covered.

Handful bra is the best bra for women with a small chest.

I have loved Handful bras for years, and my daughters do too.  It’s the only sports bra that we wear. What I really love is their heart and how they support women.  Handful bra gives 12.5% of revenue from their Battle Cry Pink bras year-round to YSC® (Young Survival Coalition) in recognition of the 1 in 8 women (12.5%) who will be diagnosed with breast cancer in their lifetime. They also give cancer patients a lifetime 30% discount on their bras.  I am beyond blessed to be partnered with Handful, and I am honored to represent them.

They also are advocates and allies for diversity and inclusion.  Their campaigns include all body shapes and sizes, and they are one of the best companies I have ever represented. I truly feel like I am part of the Handful family.  They are always commenting and supporting me.

If you want to give them a try the best sports bra for a small chest, use my code FAITHFUELED to let them know I sent you and receive a 15% discount. Like me, I am sure you will love all the styles and fit.

 

Do you have a hard time finding sports bras for small chests?

 

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Seven tips to support hormone health.

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Updated: December 28, 2022

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As a certified personal trainer and fitness nutrition specialist, too often, I see people focusing on “Move More” and “Eat less,” but there is so much more to fat loss-for people.  So much more involved than just moving your body and eating less. If that were the case, weight loss wouldn’t be the billion-dollar industry it is today.  A caloric deficit is necessary for sustainable fat loss, but what about supporting the hormones that affect your metabolism.  

I am a brand partner of Organic India USA.  Although, I am in partnership with Organic India USA as an ambassador my opinions are my own. My Full Disclosure Policy 

Support your Hormones to achieve sustainable weight loss

Hormonal support is often missing in people’s weight loss program, and if you’re overtraining and undereating, you may be compromising your weight loss.  The hormone runs your body, and a disruption in the chain or over/underbalanced can result in stagnant progress, weight gain, or even weight loss.  Supporting your hormones is key to helping you optimally and sustainably lose weight. Over a hundred hormones in our endocrine system regulate our respiration, metabolism, reproduction, sensory perception, movement, sexual development, and growth.

Understanding your Hormones is Important to your health

When you speak about hormones, far too often, people think of reproductive hormones and teens’ attitudes, but there is so much more to hormones than teenage lust. Many of the attendees of my Understanding of your hormones workshop were in disbelief in all the functions of their hormones and how they overlook their endocrine system in their health. 

Check out my post Understanding your hormones for a basic understanding of how your hormones.

There are a few hormones that regulate your metabolism. I am going to share with you seven that have an effect on your weight loss and, with support, can help you achieve better results than “moving more and eating less.”

Some metabolic hormones and functions

According to Hormone.org the following hormones are defined as: 

Leptin 

One critical hormone that affects your metabolism is your leptin hormone.  Leptin is a hormone made of cells in the small intestines called adipose cells and enterocytes cells.  Leptin hormones are responsible for regulating your hunger and transmit the signal that you are full.  People who are leptin resistant have a hard time realizing they are full and utilizes fat storage.  

Ghrelin

This hormone, or what I affectionately refer to as the “gremlin” hormone (80’s babies may know this reference), is the hormone that tells you that you are hungry.  When I am angry, I can turn into a gremlin unless you feed me fast.  Like leptin, the Ghrelin is released in the small intestines and stimulates your appetite, how much food you intake, and encourages fat storage. 

Cortisol 

Cortisol is considered a hormone that is considered a steroid hormone and regulates many things in the body. It is responsible for regulating processes such as metabolism and immunity.  It has a great impact on our response to stress and can be attributed to stalling weight loss. 

Human growth 

HGH and popularized in the eighties bodybuilding era as well as nineties baseball. HGH is more abundant during childhood and helps to maintain and initiate tissue and organ growth. 

Progesterone 

Progesterone hormone is specifically a female hormone that is produced in the ovaries monthly during ovulation.

Estrogens 

A chemically similar group of hormones that are commonly known as female sex hormones. Estrogen is mainly in women during their reproductive age.

Insulin 

Insulin sensitivity is your body’s response to insulin. Some people are highly sensitive, which is preferred because your body utilizes blood glucose and reduces blood sugar more effectively. If your body is insensitive, your body doesn’t process blood glucose and effectively reduces blood sugar. You can improve your insulin sensitivity through lifestyle and dietary changes.

If you believe you have a hormone imbalance, set up an appointment and speak with your doctor. You can also seek the assistance of a local Functional Diagnostic Nutrition Practitioner in your area.  There is a directory at  www.bonesandhormones.com that may help you find one if you are unsure.

Here are seven simple ways to support your metabolic hormones:


1. There is a way to support your estrogen to progesterone ratio with vegetables.   Storing fat in the lower body and/or breasts often indicate elevated estrogen (compared to progesterone). The imbalance of estrogen to progesterone can affect your ability to burn fat.  Support a lower estrogen relative to progesterone by increasing foods that help reduce elevated estrogen-like cruciferous veggies and green tea. I am a big fan of cruciferous veggies and use them often in my Detox & Devotion cookbook.  As part of my 2-4p craving window, I sip  Organic India Tulsi tea. It has been scientifically found that drinking green tea significantly reduced fasting blood sugar and increased insulin sensitivity. Incorporating Green Tea, you incorporate in your diet daily, is recommended for many benefits. I also believe the Ayurveda, which is known as the science of life, and Tulsi’s healing properties and start and end my days with Tulsi green tea.

Organic India Tulsi Tea

2. A way to support your cortisol is through low impact exercise. Incorporating Pilates into my weekly movement for core strengthing and low impact movement. I also try to walk leisurely. I know it’s easier said than done, but you really need to stress less!  Why?  Stress is probably the main factor in your ability to burn fat. When possible, try to lower cortisol by doing restorative activities like leisurely walking and having quiet time to distress; pilates and meditation are helpful (even if it’s just 5 minutes!)

De Bolton in Side Bend

3. You can Increase fat-burning hormones potential with the right type of workout. Implementing high-intensity exercise like weight-training and HIIT can help lower cortisol over time and increase testosterone, a fat-burning/muscle-building hormone that people need to help burn fat. Movement aids you to burn the fat; exercise provides additional hormonal benefits. Other hormones are released during movement that helps to improve your mood. If your time is limited, get a quick moment of movement, you can move anywhere you have space to extend your arms and legs. Find short, effective workouts when you can on the FaithFueled Life app. I have exercise workouts you can choose from ranging from 15-45 minutes with different levels of intensity. If you are suffering from an imbalance that causes Adrenal fatigue, we also have a low impact exercise for you based on your level through my FaithFueled Life app.

4. Another way you can support or improve your insulin sensitivity is something we need to work towards.  Highly active insulin sensitivity is a desirable state because it prevents your body from storing excess fat. Insulin is an anabolic storage hormone produced by the pancreas and regulates carbohydrate and fat storage in the body.  When insulin levels are high, extra calories are stored as fat.  Also, insulin inhibits glucagon release; this causes the body to use fat as an energy source effectively. 

  • Things that can help are Movement, adding more soluble fiber-which are foods that help feed healthy bacteria in your gut-Like Pre & probiotics. Organic India has a Psyllium husk powder that is an easy and effective way to add more soluble fiber. Use Faithfueled for 15% off
  • Another nourishing source is adding more legumes, oatmeal, flaxseeds, vegetables like Brussels sprouts, and fruits like oranges.
  • Other suggestions to improve insulin sensitivity is to lose weight, reduce stress, and taste the rainbow by adding more colorful fruits and vegetables to your diet.

 

My new program is coming out called Nourish Better. It takes you through six weeks of education and a step-by-step guide to help you honor your temple and support and offer great resources to help you increase these fruits and veggies in your life.  Help you to stop obsessing about food, neglecting your body, and helping you to find the tools to nourish your body better. All while devoting through God’s word to convict you from the inside out to honor your temple.

  • Adding herbs and spices specifically to your meal. Herbs and spices have so many benefits and add flavor and pizzaz to food. Being strategic and utilizing the herbs God has given us is so easily accessible in our modern world. 
  • A few effective ones to explore and add to your pantry to support your insulin sensitivity through foods are fenugreek, turmeric, ginger, cinnamon, and garlic.  
  • You can add these through seasonings, teas, and tinctures. Apple cider vinegar also assists in lowering carbs– it doesn’t remove them. 

Change how you eat to increase Insulin sensitivity. 

Most people have a C.R.A.P diet and don’t eat nearly enough F.O.O.D, which you can help you get your daily necessities of carbohydrates. And carbohydrates are a necessity, but not all carbs are made equal. Some are made from God, but the ones most people consume are made from man. We explore the differences in my new program of Nourish Better based on my concept of Biblically-based eating and nourishing our bodies with what God has provided for us to eat. A little sneak peeks Cheez-its and Chips Ahoy is not on the list. 

Avoiding trans fat and reducing sugar and added sugars will support your insulin sensitivity. It is possible to live a “no-to-low” refined sugar diet and still enjoy sweet indulgences. Just like carbs, there are natural sweeteners provided by God, not man. Adding supplements like chromium, berberine, magnesium, and resveratrol have also been found to help with insulin insensitivity.

5.Increasing protein and fiber will help support your Ghrelin hormone. Plant-based proteins have both in abundance, as well as whole grains. Grehlin is a hunger hormone produced in your stomach and the pancreas and alerts your body to feel hunger. It feels less ravenous when you intake more protein and fiber. Think of Ghrelin as your hunger alarm. Levels will increase before meals (sending hunger signals to the brain) and likewise decrease after meals. Alerting you that you are full and engaging the Leptin hormone.  

6.When you support your Leptin hormone, you reduce cravings!  Leptin is a hunger hormone, which is considered the counterpart to the hunger hormone ghrelin, its produced by the adipose (fat) tissue. While ghrelin is produced in the stomach and pancreas, but they work together. When you are craving food, it is an indication that you are not producing leptin.  Also known as leptin resistance. Too many processed foods can cause leptin resistance, stress, and sleep deprivation tend to produce leptin resistance, causing your body not to feel full.  It dulls the senses that tell your body you’re full. Movement and proper nourishment have the opposite effect. This is why most people CAN’T simply “eat less” to lose weight. It’s also why I got my NASM Weight Loss Specialization to help people with their weight loss goals and learn the science behind weight loss.

7. Pray and find community. There is power in accountability. You can have all the tools but not have the strength for the labor. “Give it to the greatest Carpenter.” Through daily prayers, devotions, and walking through your journey with Jesus, you can find all the strength, energy, and nourishment you need. He will meet you where you are and free you from your bandage, whatever is tethering you to neglecting your temple for temptation. When transforming, you need to die to the old to brace the new. Jesus gave us a real-life example of the sacrifice and obedience it took to set us free. Seek and trust in Jesus, Die to old ways, and adopt new habits that can lead you to a new lifestyle approach to wellness and honoring your temple. 

For November, we are doing a 30 Day Steadfast Challenge. I will be sharing a verse and balance pose for you daily to meditate on God’s word as we navigate November. The community also helps you along the journey. Finding support and someone to hold you accountable makes a huge difference when trying to make a Transformation. This is not just about fitness. It’s about living a lifestyle that honors your temple and glorifies God. Suppose you’re looking for direction. I’d say join my FaithFueledLife group and get encouragement and direction to honor your temple. 

I get my supplements from Nowfoods.com  get 20% off your purchase with coupon code “FAITHFUELED.”

FaithFueled Life Facebook Group

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