Hey #FABSQUAD! It’s your FAV Pharmacist Dr. Jamie The Lifestyle Pharmacist helping you stay fit, fabulous, and fulfilled during your fast paced life.
By now you’ve probably picked up on the fact that I’m on a mission to transform the way the world eats. Calling all clean eaters!!!
To be completely real with you, clean eating is the shhhhh. This style of eating provides your cells with the nutrients and minerals needed for your body to perform at its BEST. Despite its many benefits, I occasionally meet people who are skeptical of the clean eating concept because of the cost. It goes something like this- “Dr. Jamie eating healthy is expensive. I can’t afford it.” Well guess what? Cost is no longer an excuse when grocery shopping. The executives at Whole Foods heard your moans and groans too and have launched an affordable yet fun shopping experience in the new 365 by Whole Foods Market stores.
According to a press release “365 by Whole Foods Market stores offers convenience and everyday low prices on natural and organic products that meet the company’s industry-leading standards for quality.” The goal is to make fresh and healthy food more mainstream. In other words, available to everyone! So what lucky cities will be getting 365 stores? Drum roll please… Los Angeles, California; Santa Monica, California; Portland, Oregon; Cedar Park, Texas; Houston, Texas; Bellevue, Washington; Cincinnati, Ohio; and San Francisco, California. #FABSQUAD LA residents, consider yourselves to be the chosen ones. Your store opened at the end of May 2016! Ready to put the prices to the test? Today is your lucky day. I’m sharing my top 5 tips for staying on budget when you shop at Whole Foods and 365:
Shop the sales- Pay attention to what is on sale and shop those items. Be flexible when you shop and let the sales be your guide.
Buy what’s in season- When selecting fresh fruits and vegetables the items in season will have a lower price point. Summer has arrived so fill your basket with strawberries, cherries, blueberries, cucumbers, kale, and peas to name a few.
Buy the store brand- The 365 Store brand has the same ingredient list and is of the same quality as national brands. The packaging and labeling is the only difference and is not worth the extra expense.
Skip conveniences- Peeled and pre-cut fruits and veggies, and skinless and boneless meat will cost you a pretty penny. Stay on budget by buying these items whole and cutting them up and removing the peeling, skin, and bones yourself.
Frozen is your friend- Frozen fruits and vegetables are just as good as the fresh version. They are bursting with the same flavors and nutrients. The bonus is that they last longer and cost less.
See ladies it is possible to fill up on healthy foods and not break the bank . For even more clean eating tips grab my FREE eBook “26 Ways to Eat Clean and Stay Lean” today!!!
Hi there! It’s Dr. Jamie, The Lifestyle Pharmacist, here to help busy people just like YOU to be fit, fabulous, and fulfilled without prescribed pills. Since many people consider Memorial Day to be the unofficial start of summer I have to ask you one simple question. Are you now frantically scrambling to get your body READY for the summer? Will you soon be heading to the beach with your friends or to a tropical oasis with your significant other or spouse? Either way the underlying goal remains the same- to look and feel FABULOUS now that it’s time to peel away those layers of clothing and show some skin.
Please know that you are not alone. There are thousands of people just like you who are on a crash deprivation diet and gym binge trying to shed a few more pounds before. What’s a deprivation diet? You know that period of time when you promise to only eat salad, drink water, and go to the gym every day? Yeah that. We know all too well how that will turn out. That “get skinny quick” regimen will not produce lasting results because diets don’t work, but lifestyle changes last a lifetime.
So today you are in for a special treat. I’m sharing the 10 MUST EAT foods for getting a HOT body in time for summer.
Food #1- Beans
More beans please! Amping up the amount of beans you eat will help you to trim down that waistline. Beans are loaded with fiber that makes you feel like you ate a huge meal when you really didn’t. That’s the magic of fiber. Beans are also high in protein which helps to keep cravings for sugary foods away.
Food #2- Pears
Rick Ross had the right idea when he made pears a staple in his daily food regimen. And boy did he slim down. Pears contain a large amount of fiber in their skin. The cool thing about fiber is that it adds volume to the foods you eat, which makes you feel full and eat less. Hello appetite control. Hello weight loss.
Food #3- Almonds
Studies show that individuals who include nuts in their diet lose more weight because nuts reduce hunger. Almonds are a great addition to your diet since they are loaded with healthy fats, fiber, protein, magnesium, potassium, and vitamin E. Be sure to choose roasted and unsalted almonds.
Food #4- Greek Yogurt
Greek yogurt is a fantastic versatile food to include in your diet. It’s packed with protein that leaves you feeling fuller longer. It can be used in smoothies, topped with fruit and eaten as a snack, in salad dressings and dips as a replacement for mayonnaise, and so much more.
Food #5- Lean Meats
Meat eaters, you can still eat a diet containing meat and lose weight. Surprised? The key is to eat lean cuts of meat that have not been processed. Processed meats are full of additives and salt and lack the nutrients found in lean meats. Lean meats are an excellent source of protein that helps you to build muscle and trim that waistline. Bake, broil, or grill your meat of course.
Food #6- Leafy Green Vegetables
You have the GREEN light to eat as many cooked or raw green leafy veggies as you want. If you cook your veggies be sure not to add processed meat or salt. Leafy greens are rich in fiber which helps you to feel more satisfied and less hungry. The also contain key nutrients and antioxidants that your body needs for optimal health.
Food #7- Chia seeds
Don’t let the small size of these seeds deceive you. There are powerful! These tiny seeds are a great source of protein, fiber, and omega 3 fatty acids. They can be used in so many ways. Sprinkle them on top of wheat toast with a smear of almond butter, use them as a crunchy salad topping, add them to your smoothies, or even soak them overnight in almond milk to make a yummy pudding.
Food #8- Oatmeal
Oatmeal is a great example of a healthy carbohydrate. When eaten in the morning this carb is efficiently burned by your body. Plus the calories and fiber fill you up removing the desire for sugary and salty foods. And yes, oatmeal is totally customizable by adding nuts, fresh fruit, seeds and so much more.
Food #9- Eggs
Scrambled, poached, boiled or sunny side up- eating an egg or two is a great addition to your morning routine. The yolk is oozing with protein plus vitamin A, B12, vitamin D, calcium, folate, and omega-3 fatty acids. The protein content powers you up and keeps your engine running until your next meal.
Food #10- Sweet Potatoes
Sweet potatoes are a weight loss food staple due to their low calorie content and high fiber content. Sweet potatoes are a healthy starch option loved by nutrition experts since they are incredibly versatile and yummy. You can roast them, mash them, and bake them. Plus, you can even substitute them for traditional French fries.
By eating real foods that are loaded with protein and fiber you WILL lose weight without being hungry. Awesome right? You will be sizzling HOT throughout the summer and all year long by making these 10 foods a part of your LIFESTYLE. For even more tips on how to “Eat Your Way to Fabulous” download my FREE eBook.
Hi Fab Squad! It’s Dr. Jamie The Lifestyle Pharmacist. Here to help you be fit, fabulous, and fulfilled without prescribed pills! Being YOU- a busy professional, business owner, wifey, mommy, fiancée, and girlfriend can be stressful. Trust me I know!
There will always be STRESSFUL situations in your action packed life, but the key is how you RESPOND to them.
So today I’m serving up my foolproof ways to effectively manage… STRESS. Here are 4 ways to be at YOUR BEST when dealing with stress:
Tip #1: Journaling
Journaling DAILY gets everything out of your head and onto the paper. I call it “taking a brain dump” because it purges your mind, body, and soul. With every stroke of your pen you will feel stress leave your body. For real! Journal for at least 30 minutes a day AND do it right BEFORE you fall to sleep. Tomorrow you will wake up refreshed and with a clean slate.
Tip #2: Exercising
Physical activity naturally boosts your mood. Happy hormones called endorphins are released by your brain during exercise. So go for a walk, go to zumba, spin, or pose in yoga class the next time you feel stressed OUT. You can even turn on some music and have a twerk fest in your living room. Dancing counts as a form of exercise too ya know. So twerk twerk twerk your way to less stress. It’s best to exercise for at least 30 minutes a day. You can even break up the time- 10 minutes before breakfast, 10 minutes before lunch, or 10 minutes before dinner. That’s simple right?
Tip #3- Scheduling Some Me Time
Set aside time each week for a relaxing activity that is JUST FOR YOU i.e. no husband, no fiancee, no boyfriend, AND definitely no kids. Get a massage, mani and pedi, take a relaxing bubble bath, get a facial, or even go to the hair salon. The point is to carve out some time for you EVERY WEEK boo to keep your stress levels in check!
Tip #4- Meditating
Meditation is the act or process of spending time in quiet thought to reflect and clear your mind. Start by finding a quiet place in your home to meditate in daily. Then take deep breaths in and then slowly exhale. As you breathe focus your thoughts on what touches your soul. You will center your energy and feel the pinned up stress and negativity flow from your body. You should meditate daily for at least 10 minutes AS SOON AS you wake. Make sure you create a dedicated“quiet place” to meditate in.
See ladies. It’s totaling DO-ABLE to manage stress.
For more useful tips download my FREE eBook- “26 Ways to Eat Clean and Stay Lean!” Remember it’s all about the lifestyle.
Hey Fab Squad! It’s Dr. Jamie- Your Lifestyle Pharmacist. Here to keep you fit, fabulous and fulfilled without prescribed pills. I help young women just like you all over the globe to find balance, eat healthier, and feel amazing so they can live the life of their dreams.
I get goose bumps just thinking about it.
Ooooooh this morning I had the best quickie.
So you thought I was going to talk about a SEX QUICKIE- no darling we will be chatting about an EXERCISE QUICKIE. LOL! The only thing that Dr. Jamie likes quick is her exercise. Physical activity is the way you train and maintain your body. So it’s no surprise that exercise is super important to the way your body looks and even more importantly the way it feels. It is recommended that young women get 150 minutes of exercise every week. I know you’re thinking Dr. Jamie with everything that I have to do each day- I don’t have time to exercise. That’s B.S. By doing 10 minutes here, and 15 minutes there you CAN meet your exercise goal for the week.
Today I’m sharing one of my exercise hacks that will help you to keep that body tight and right with your busy schedule. Like many women that are juggling careers, businesses, relationships, and “other” obligations most evenings are busy to say the least. So the way I guarantee that I get my workout in is to do it in the morning. The cool thing is that it doesn’t have to be a long and drawn out workout. A 10 to 15 minute quickie is just enough to get your heart rate up and break a sweat. Here is what I do. First, I get my muscles warmed up with some stretches. Then I do a series of moves back to back (in my Drake voice). The key is not to take a break until the very end.
Ready. Set. Move.
- Do Jumping Jacks for 60 sec.
- Next do High Knees for 60 sec.
- Then do Lunges for 45 sec.
- Now do Squats for another 45 sec.
- Finally end with Push Ups for 30 sec.
Rest for 60 seconds and then repeat the circuit 2 MORE times. If I can do it, YOU can too. Having an Exercise QUICKIE ladies is THE best way to start your busy day.
For more tips on how to keep your body fit while you look and feel fabulous, download my FREE eBook- “26 Ways to Eat Clean and Stay Lean!” Remember it’s all about the lifestyle. It’s Dr. Jamie.