2Inspire Health & Fitness Magazine #34 - July 2022

3 Easy At-Home Exercise to Whittle Your Middle for Swimsuit Season

Clearing the System: How Clean Eating Changed Karla Giorgio’s Life

Low Carb Swap-Outs to Keep Things Tasty While Keeping the Weight off This Summer Simple Tips for Setting and Achieving Weight Loss Goals Heart Health is Affected by the Type of Fat You Consume Is Being Overweight Really Genetic?

Tricks to Help You Eat Less for Weight Loss Success Fitness is a Gift to Give Your Partner

2Inspirenutrition.com July 2022 FREE

INSIDE THIS MONTH’S ISSUE 3 Easy At-Home Exercise to Whittle Your Middle for Swimsuit Season - pg. 3 Low Carb Swap-Outs to Keep Things Tasty While Keeping the Weight off This Summer - pg. 6 Simple Tips for Setting and Achieving Weight Loss Goals - pg. 8 Heart Health is Affected by the Type of Fat You Consume - pg. 11 Is Being Overweight Really Genetic?

- pg. 14 Clearing the System: How Clean Eating Changed Karla Giorgio’s Life - pg. 16 Tricks to Help You Eat Less for Weight Loss Success - pg. 23 Fitness is a Gift to Give Your Partner - pg. 25

This month is all about capitlizing on your summer time and how setbacks can create the room for epic comebacks!

Everyday whether we like it or not, we are faced with endless choices that we must decide on everyday. It is so tempting to take the easy route and give in to our cravings or what is convient, but could that be just what is holding us back from our goals?

We are here to help you obtain that summer cleanse by offering clean eating choices, habits, providing easy at-home exercises to slim your middle-section, providing low-carb swap outs for your favorite foods, and tips for how to set weight-loss goals so that they can be achieved!

I am extremely grateful to have been able to interview my friend, Karla Giorgio. Karla is a star on Netflix’s realty reality show, “Selling Tampa,” an entreprenuer for 15 years, and so much more. She talks about the freedom and clarity that the switch to clean eating has given to her. It changed her life.

Karla lets us in on how she tackles balancing life & work to make sure that she does not have to compromise her clean & Karla’s story is an amazing one, and I am so healthy habits. Karla happy to be able to share it with you all.

Happy reading to everyone!

To you & your health, Dennis M. Postema P.S. Make sure you let your friends and family know they can get a free subscription to 2Inspire simply by visiting our website.

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The content in 2Inspire Magazine is made available on the terms and conditions that the publisher, editors, contributors and relatied parties; shall have no responsibility for any action or omission by any other contributor, consultant, editor or related party; disclaim any and all liability and responsibility to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident or any other cause; are not responsible in any way for the actions or results taken by any person, organization or any party on basis of reading information, or contributions in this publication, website or related product.

3 Easy At-Home Exercise to Whittle Your Middle for Swimsuit Season

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Searching for some easy exercises that you can do at home to trim your middle in time for swimsuit season? Check out these ideas.

Classic Crunches.

Classic crunches never go out of style, and you can do them just about anywhere there’s a mat to lay on or a comfortable carpet to cushion you.

To execute a proper crunch, lay on your back on a hard surface such as the floor, with a pad or carpet beneath you for cushion. Before doing your first crunch, get a feel for the proper form. Practice arching and rounding your back. Pay attention to the feeling of your lower spine making contact with the floor.

With your lower back pressed into the floor, pull your feet closer to your butt so that your knees are bent. Press feet flat into the floor. Interlace your fingers behind your neck for support.

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With your hands still clasped behind your head/ neck, use your abdominal muscles to pull your upper body off the floor and

toward your bent knees.

Focus on contracting the middle of your body at the waist. Your neck should remain stable.

backward, you’re tipping from side to side.

Let’s try our first crunch now. Lay on the floor, cushioned by a carpet Repeat this movement for or mat, flat on your back.

3 sets of 15 crunches. Rest Pull your feet in and place in between sets. When them flat on the floor with finished, hug your knees in knees bent. Put hands and rock your body from behind your head and side to side. Lay legs out clasp fingers to support straight while you body your neck. remains stretched out in the supine position.

Engage your abdominal Breathe slow, deep, muscles. To do this, press rhythmic breaths. Move the small of your back into your head from side to the floor. You can practice side to release any neck this a few times just to get tension. Relax. the feel of it. When you’re ready, engage the abs and Bicycles. bring your right elbow to your left knee, squeezing If you’re over age 45, Jane your abdominal muscles as you go.

Fonda might come to mind while you do your To maintain correct bicycle moves to work your oblique muscles. This positioning, be conscious of your low back classic floor exercise has been around for decades continuing to keep contact with the floor. and was popular with athome workout tapes from the 80s era.

Use a steady, even motion to return to your original position. Then do the The “bicycle” movement same with the opposite involves laying on your knee and elbow. back with knees bent, feet pressed into the floor and hands clasped You can alternate one side behind your head. This and then the other, for exercise is very similar to about 40 reps. Or, pulse the classic stomach crunch twice on one side before but instead of moving switching to the other your body forward and side.

keep knees bent with feet grounding hard into the floor.

Chair Pose Believe it or not, chair pose is like roller skating.

The same position can be executed on the skating rink floor though you may feel funny putting your hands in the air while out in a public setting. You’re standing upright, feet planted firmly hip-width apart. Tip forward slightly at the waist, and raise your arms up high.

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It’s an amazing posture that you don’t have to do much at all for other than hold your body in one position while breathing through the pose for several counts. Chair pose is made famous by yoga, but you don’t have to be a yoga expert to benefit from doing it.

Hold your body in chair pose for about six slow, steady breaths. If you get winded, simply return to an upright position.

Take a few big breaths.

Then repeat chair pose for as long as you can hold it without feeling lightheaded.

Side Bends.

To get the maximum To do this pose correctly, benefit from doing side pretend you’re about to sit bends, you’ll want to align down in a chair, but you’ve your hips correctly. Start stopped halfway before by standing upright on a you reached the seat. For cushioned surface such as the best possible benefits an exercise mat or carpet. of this pose, your tummy Plant feet on the floor, muscles should be pulled hip width apart. Press feet in while you reach as high firmly into the floor. You as you can toward the may have to turn your ceiling with your arms, and ankles inward slightly

while you do this, to get the best alignment. Bend your knees slightly. Arms at your sides.

Take a deep breath. In one motion, swoop your arms to the outside and up, like a swan dive but in reverse. You’re circling them over your head and bringing them in to the middle again. This will help ground your hips into proper alignment.

Now lean to one side slightly, jutting your hip bone out almost like you’re doing a model pose. Keeping feet firmly planted, rock hips forward slightly. Whichever hip you’ve thrust out slightly, raise the arm on that side over your head and bend to the opposite side, squeezing your abdominal muscles in as you bend.

Feel the muscles working while maintaining a strong stance with your feet staying planted.

Repeat the side bend motion about 20 times to start. Then shift to the opposite let. Point the opposite hip out slightly.

Raise the opposite arm overhead, and bend in the opposite direction as you did the first time, about 20 reps again.

Low Carb Swap-Outs to Keep Things Tasty While Keeping the Weight off This Summer

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Going low carb or lower carb is a great way to ensure steady weight loss or keep the weight off that you lost prior to summer grilling and swimsuit season.

Who says hamburgers and hot dogs must be served with a bun?

As a replacement for commonly served starchy sides, choose dark leafy greens and cruciferous vegetables such as lettuce, kale, cabbage, broccoli and other similar healthy vegetables.

If you’re not going extremely low carb, then you will have a few choices for carbohydrate sides to go with your grilled meat. A colorful plate is the way to go... but keep starchy vegetables to a moderate or small portion size.

An example of this would be a sweet potato.

Try to buy the smaller sweet potatoes that fit in the palm of your hand and maybe eat half of one of those as a starchy carbohydrate serving 7

along with your grilled meats. Or if you have a larger sweet potato, you can split it in three. For the remainder of your carbohydrates, choose high fiber green leafy vegetables to round out your summer meal.

You won’t wreck your diet with a healthy carb such as whole grain bun, or sweet potato.

But again, the key is to really limit portions. And if there are a multitude of starchy vegetables being served at whatever barbecue you happen to be attending, then you will want to treat each of these as part of the carbohydrate serving.

It should not be one serving of potato, one of corn and one of carrot.

But rather a third of each to equal one serving of a carb. Examples: half a cup if you are a small person, and a cup of a starchy carb if you’re on the larger side and bigger boned. The more weight you need to lose, the less energy in the form of carbs and sugar you should be taking in.

And as with all dieting and healthy eating, foods that contain table sugar and other forms of it should be avoiding or severely limited.

Simple Tips for Setting and Achieving Weight Loss Goals Searching for the perfect method of getting fit, healthy, and shedding some pounds? There’s no exact formula for seeing results from your weight loss effort.

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Your approach can depend on a variety of factors. This includes your personality, current lifestyle, age, amount of weight you’d like to lose, and current level of physical fitness.

A weight loss plan with personality... yours!

Personality can definitely play a part in how you choose to get fit. Let’s say you’re a person who craves a relaxed and mindful lifestyle. For you, a health and fitness plan could look like adding a yoga routine into your day... increasing plant-based meals, and doing activities like gardening which is not only a stress reliever, but yields fresh produce that you can incorporate into your healthy diet.

How does your current lifestyle factor into your weight loss goals?

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get home after work.

Amount of weight you need to lose will definitely affect your approach.

If you know that you have a long way to go in your weight loss journey, then begin by assessing how you ended up at your current weight.

Have family attitudes around food and eating impacted you? Do you need to relearn what it feels like to be hungry?

What’s a healthy pace to take with weight loss, and what will be safe? If your weight loss goals seem insurmountable, talk with a nutritionist, health coach or dietician to help you jump the mental roadblocks. Together, you can come up with a practical, reasonable, wellpaced weight loss plan that works for you.

Age and current fitness You want a weight loss level also determine your and fitness plan that approach to getting in accommodates whatever shape. It’s important to daily activities you already set realistic goals. You’ll have going on. To make it want to make slow, work, adjust your day to fit steady, sustained progress exercise in. For example, and you’ll also want to knowing you have to avoid injury. If certain be at work at 8:30 am health conditions impact means you must figure your ability to exercise, out a time slot to fit in talk with your doctor exercise... either early in to get safe, reasonable the morning, or when you recommendations.

Other tips: Don’t stress about hitting exact goals.

Just get started and you’re more likely to succeed. A recent study of the AARP showed that when people age 55 and up set a goal for reducing 100 calories a day, that set them on a path to actually reducing 300 calories a day without trying.

Set weight loss goals that make sense for you.

Example, if you hear advice for getting in 500 steps a day but you don’t enjoy tracking that kind of activity on your phone, then don’t use your phone. Instead go with whatever works with your own preference and personality.

Activity is anything that gets your body moving.

To burn more calories, increase your activity levels. That can mean anything from cleaning your own house instead of hiring a maid, to walking your own dog instead of paying a neighbor to walk your dog for you. “Steps” can be dance steps... stepping out for a hike... anything that get you moving, and you don’t have to track yourself with a device to do it... but if that helps you by all means go for it.

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Heart Health is Affected by the Type of Fat You Consume

In addition to helping you lose weight, focusing on fat will definitely affect your heart. A few decades ago, so-called health experts of the day kicked off a major low fat and no fat trend, with major food brands following suit. If you wanted to drop some pounds and trim your middle, you were told to only eat low-fat no fat or reduced fat products.

With a little more information at our disposal these days thanks to the internet, our fear of fat has evolved to a greater understanding that fat is an essential nutrient 11

that our body needs to perform at its best. The types of fat that consume and in what quantities, play a part.

These fats alter your blood chemistry and can lead to high blood pressure and eventual hardening of the arteries.

Our endocrine system is nourished when we eat foods that contain fat. But everything should be in balance and it’s likely that if you consume the typical American diet then you are overindulging in the harmful types of fat.

If the arteries are not flexible it becomes more difficult for our body to pump blood to our extremities and deliver oxygen to our cells. We are at increased risk of heart attack and stroke if this happens.

Saturated fat that comes from animal products, and hydrolyzed vegetable fat otherwise known as trans fats, are the worst kinds of fats to consume in excess.

Studies have found that Mediterranean people who consume omega-3 fats such as those found in fatty fish like salmon, tuna, mackerel, and sardines, as

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well as omega facts from the food didn’t shout it out olives, nuts and seeds, end on the label doesn’t make up healthier for longer. other whole grain foods any less heart healthy.

What Types of Foods are Best for Your Heart?

Cereals that are prepared from whole grains have Blood tests show that proven beneficial because those who consume they help to flush LDL a Mediterranean type (bad) cholesterol from the of diet show up with blood. healthier blood work, lower cholesterol, and live A colorful variety of fruits longer than those whose and vegetables. diet consists of more saturated fat such as that Fruits and vegetables of all which comes from red kinds, including broccoli, meat, bacon, sausage, ham, hot dogs and other salted fatty meats. In combination of an active lifestyle that includes regular, moderate exercise, many live into their nineties. cabbage, dark green lettuce, green leaves such Whole grains. as spinach and chard, are high in nutritional Anytime you can switch value including vitamins from enriched processed and minerals. These are white flour-based foods to excellent for our health, whole grain-based foods, and the better-quality you’re doing your heart soil that these plants a favor. You’ve probably are grown in, the more noticed on a box of nutritional benefit they Cheerios that this cereal is carry. said to contribute to heart health. Cheerios are made Fill your plate half of the from whole grain oats, but way with fresh vegetables. just because the maker of Divide the other half

of your plate between a low-fat protein and a whole grain starch.

This is excellent policy for getting a balance of nutrients into your diet each day, and you’ll find more information about it on the CDC (center for disease control and prevention) website.

Where does the hearthealthy fat come in?

Maybe you’re used to pouring bottled dressings over your salad. Some of these are cheaply made using plant oils that are not particularly beneficial.

They also likely contain additives to prolong their shelf life and improve the taste so that people will crave them.

A homemade dressing prepared with extra virgin olive oil, apple cider vinegar, salt and some of your favorite flavorings like mustard or raspberry or garlic makes the perfect heart healthy dressing, just two tablespoons will do for an average size serving of salad containing mixed vegetables.

You can even use the same heart-friendly mixture, healthy oil and acidic vinegar, to drizzle over lean meats such as chicken breast. This will work to enhance flavor, aid digestion, and deliver boost of extra nourishment to your body.

Beans and legumes.

Be sure to add a variety of beans, lentils and other legumes to your hearthealthy diet as well. A bowl of seasoned lentil soup supplies protein while giving a serving of iron to your body. Soup made with beans or lentils makes a great healthy start to your dinner. You might even end up consuming less meat because the protein-packed beans will fill and nourish you.

Fresh food, colorful plate, and a variety of foods with the majority being vegetables, is the way to go.

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Mediterranean people have a track record of living into their 90s and beyond. Feeding your body a general diet that is rich in vegetables and fruits, contains whole grains, goes easy on the meat and incorporates healthy fats as well as a few servings of seafood

a week, are the keys to improving your heart health in a very delicious and enjoyable way.

If we think of the chemistry of our blood, certain foods can counterbalance other foods which can create health problems when consumed to excess.

Fun fact, medicines that doctors prescribe to help protect heart health such as Lipitor are actually acidbased. Acids break down fat.

What Types of Foods are the Worst for Your Heart? Consuming foods that are more acidic such as Fat that comes from grapefruits and grapefruit animals is saturated. juice, apple cider vinegar and cranberries could help This is the worst your body rebalance itself offender for heart and after a meal that is high cardiovascular health. If in fat. Is that why so many you eat a diet rich in foods people enjoy orange, like bacon, ham, ground grapefruit or tomato juice beef that is less than 90% with breakfast? lean; processed meats such as pork roll and hot As far as weight loss, one dogs, you are causing stress on the heart muscle concern is having a too high percentage of fat by increasing fat levels in in the body, especially your bloodstream. around the organs If you go to get your blood work done you may which can contribute to discover high triglyceride chronic disease as we age.

Reducing the amount and high cholesterol readouts which over time of saturated fat that you can clog your arteries and consume, trading out high-fat meats for healthy cause placque buildup. fat present in tuna and or plant-based fats This is not to say that you salmon, olive oil and avocado, can’t enjoy the occasional like can help you protect your meal of sausages or heart, reduce the amount have some bacon with fat on your body and breakfast. But it’s all about of improve your health. balance.

Is Being Overweight Really Genetic?

Many overweight people believe that they have inherited their tendency of being on the heavy side.

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Genetics may have something to do with our predisposition toward being thin, carrying extra pounds, or being muscular as opposed to slim.

Genetic studies have isolated certain genes that predispose people to obesity as well as be more likely to retain fat.

Are You Destined to Be Fat? What Role Does Genetics Play in Obesity?

Genetics can also determine if you are more likely to develop diabetes, heart disease and other chronic diseases. But keep in mind that despite DNA, lifestyle choices lead the way. If we evolved into the problematic bodily makeup of who we are today, then we can guide future generations into better quality of health.

That starts with healthy eating and living practices.

Eating clean is the way to go!

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overweight or obese is the norm? Here are some simple changes you can make to get yourself on the path to permanent, healthy change.

Read up on nutrition. Find out which foods benefit the body in which ways.

Learn about simple versus complex carbs, and why the latter is beneficial for the body.

Investigate processed foods and how they’re stripped of nutrition, as well as what’s added to make them appealing to the consumer.

Become mindful of how you feel in terms of mood, energy levels, and mental alertness after eating certain foods, eating too much, skipping meals or waiting too long between snacks or meals.

Keep a food journal to help yourself grow in awareness of what it feels like to overeat, what the signs are that it’s time for a healthy snack, and how changes in diet and lifestyle affect how you feel overall.

Surround yourself with people who put their health first. It’s easier to In regions where high Master the components of make positive lifestyle calorie, high fat foods are a healthy, balanced meal changes when friends are celebrated, people tend to and correct portion sizes ready to cheer you on, weigh more as a general of each. celebrate your victories rule. Fattening recipes and offer tips and support. as mac and cheese, fried Get into food prep to to chicken, stuffed pastas help you stay on track with When you do the difficult like pierogies and raviolis, eating goals. When all of work of making life mayonnaise based salads, the main elements of a changes that support gravy laden entrees and nutritious, balanced plate healthy weight loss results, pasta based meals are are readily accessible, you you can determine for handed down from one can put together a healthy yourself just how much generation to the next. meal in minutes. the genetic component of being overweight really This certainly does play a Find a type of exercise that applies in your unique part in the likelihood of works for your personality situation. weather a person might and lifestyle. There are so gain weight in the same way that their parents and many opportunities to be Weight loss can happen once we re-learn how to prior generations of family active, use your muscles, get your heart rate up and eat for optimal health. It members do. burn fat. If the gym isn’t takes a mindset shift and for you, you have other the willingness to change.

Do you come from a options.

You can do it! family where being

Clearing the System: How Clean Eating Changed Karla Giorgio’s Life

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This month, we talked with Karla Giorgio about the health benefits of veganism and managing time and social pressures while living healthy!

Karla, an entrepreneur for over 15 years, stars on Netflix’s realty reality show, “Selling Tampa.” She’s also a 2INSPIRE certified keto coach.

Dennis Postema: Tell us about your journey through entrepreneurship.

Karla Giorgio: I started in the car business with my dad when I was 16 years old. We ran a dealership together. I ended up loving the business so much that my dad fired me because I was making way too much money.

When he fired me, I said, “You know what? I’m going to open up my own dealership.” I was 19.

My mom and I ran it together until I got burned out. I walked away from that industry and ended up getting my real estate license at age 24.

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Four or five years later, I met Sharelle Rosado and joined her brokerage company. After I joined, some producers from

Netflix reached out to us and they were like, “We need to do a show with you.”

We were like, “Yeah, right, this is foolishness, this is not true.”

Before we knew it, we were filming, and now I’m on “Selling Tampa.” All of these doors started opening. It’s crazy.

Here I am at 35, with three kids and a bunch of stuff going on.

Dennis: What do you eat on a day-to-day basis?

Karla: I transitioned to vegan eating about two years ago, which means I don’t consume animal products whatsoever.

My breakfast usually consists of an oatmeal shake with almond milk, peanut butter, chia seeds, bananas, things like that.

Real clean.

For lunch, it could be a vegan quesadilla—which will have plantains, black beans, vegan mozzarella, and corn. I switch it up every day. Every day is a different day.

I make my own dressings and sauces, and I have fun

with it.

People always say, “Oh my God, I could never be vegan, that’s so boring,” or, “What do you eat? Like, do you barely eat anything?”

I’m like, “No, I eat a lot!” I love to cook.

Dennis: What are some differences you’ve noticed in your body since you switched to a vegan diet?

Karla: The clarity that comes from it has been amazing, from my skin to my mental health.

It’s unbelievable how, in the first week, I saw a complete difference.

My weight definitely fluctuated. I didn’t lose a lot of weight in the first week, but I could tell my system was cleaning itself out. All of the toxins were coming out, and I used the bathroom more regularly.

Everything I never thought would happen because I always had issues—that’s why I transitioned to vegan eating in the first place. Before, every time I ate, I felt this heavy ball in my system. I thought I was developing Crohn’s disease. I was looking up symptoms online.

I decided to try veganism for 30 days. By the third day, my skin was clear. It felt softer. No rashes, no allergies, nothing.

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use the bathroom, and it was a horrible feeling.

Because of the way my stomach feels when I do eat something that I know I’m not supposed to put in Mentally, I felt less stressed my system, there is no real and I became a nicer temptation, you know? person.

I’m not going to take the chance. I’m always looking When I ate meat and for an alternative. chicken, I would feel very sluggish after a There are a lot of places I meal. It was almost like can eat at if I’m really, really I couldn’t move for two hungry—if I have to stop to three hours. Eating at a fast-food joint and get vegan has helped me some french fries, I can do maintain energy, bigthat. It’s just something time. It’s amazing. I don’t to hold me over. Or I’ll run drink any coffee or any of into the supermarket and that. If anything, I’ll drink grab some fruits, bagged a matcha tea latte, but I pickles, or a spinach don’t need it. wrap—you can order hummus with banana What you put in your body peppers, olives, spinach, is absolutely important, and there you go. and you have to be careful with what you’re eating.

It’s really easy. I think people just overthink it so Dennis: When we’re much because they were busy, temptation sets raised with breakfast being in. As a hardworking bacon, eggs, sausage, entrepreneur, how do whatever, so that’s what you deal with food they’re used to. temptations?

Dennis: How often do Karla: I loved cheese. That you work out? was the hardest thing to let go. I’m Italian, and we Karla: Before my injury, I put cheese on everything. was working out four or But it definitely messed five times a week. I was my body up to the point lifting and squatting 245 where three days later, lbs. my stomach would be completely tight, I couldn’t On my birthday, I jumped

off a boat, because I’m very adventurous, and I broke my foot. I finally started walking again last November, and I’m still in rehabilitation, but I’m slowly getting back up. I’m now working out two to three times a week. There are a lot of things I can’t really do, but I’m getting better, and my therapist is clearing me for heavier lifting, so I should be back and good to go.

Dennis: How hard has it been for you mentally to not be able to do what you know you love?

Karla: I was in a very dark place when I broke my foot. I was depressed. I lost my self-confidence, my self-esteem went down.

It really messed with me.

I couldn’t go to the gym like I was used to, and I can’t do a lot of the things that I was used to. Before my injury, I was an active runner on the treadmill, and to this day, I still can’t run.

But that doesn’t stop me, because I can get on the StairMaster and I can still get my cardio in somehow.

When you go through things like this, you have to make new habits, teach

yourself new things, and say, “Well, I can’t do this, but I can do this,” and alternate. That’s what helped me.

When we have work events, of course, they never have anything for your girl here. They never do. I mean, they probably have a piece of carrot or something, but I don’t like Dennis: In real estate, carrots, so I’m not eating you have the glamour them. They could be in that comes with my soup, but they have showing off houses, meetings and all of that. to be cut up really small, because they have so How do you maintain your vegan diet in those much sugar—not a lot of work situations? How do people know that. you tackle alcohol?

I’m very picky about what I put in my system, to the Karla: I don’t really drink point where I won’t eat alcohol that much, and carrots because of the I don’t want to drink, amount of sugar they because my system is so contain. clean that when I do drink, I get very sick, and it’s not I’ll see what’s available worth it. at an event, but I make

sure to eat at home beforehand. I drink a lot of water before and during the event. Water is all I like to drink.

Dennis: How did you adapt to a vegan lifestyle? How did it change how you care for your body?

Karla: Seeing the positive changes it’s had on my skin, my stomach, my bowel system, and everything that comes with all of that has been the best. Because I feel so good, I adapted to it well.

It’s just that simple. I don’t have those health issues anymore.

After breaking her foot, Karla was depressed and frequently made excuses for herself. Here, she tells us how she overcame those feelings and pushed onward to a healthier lifestyle: We are humans, and at the end of the day, we like to make excuses. For a while, I was like, “Oh, I’m not going to the gym because I can’t do this,” and I had to stop that, because I was gaining a lot of weight. I hit 190 lbs., and that was the second reason why I said, “I’m going to go vegan, clean my system out and try to see what I’m allergic to.”

I took a sensitivity test that helped me to see what I’m allergic to, and the biggest things were cow, chicken, eggs, cheese—everything that I was eating. So I realized that was why my stomach was having issues.

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We tend to make excuses and downgrade ourselves because internally, we feel like we can’t do something, and that’s it. We start believing that. I think that’s the biggest issue we fight with on a daily basis, because you can’t believe what you’re telling yourself—unless it’s positive, then we’re all in—but if you’re constantly saying negative things about yourself, then that’s not going to work. That’s not good for you.

My mood and mental clarity improved.

Everything has changed to the point where this is my lifestyle, this is me.

I’m always in the kitchen coming up with new recipes. When my kids are with me, they eat vegan, because everything I cook is vegan, and they don’t notice the difference. They love my cooking.

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the blood of this poor cow, more by waking up early, and now they’re selling it it’s a no-brainer, and they’ll to people as food. keep doing it. I’ve gained so many hours.

I do my research by reading a lot and taking At first, I was like, “Five my time. I love this stuff. o’clock? Are you kidding Every chance that I get to me? Who does that?” teach myself something new or learn something And now, 7:30 a.m. is late new, I will read. I think to me. If I wake up at 7:30, reading is fundamental.

I’ve messed up the day It’s a lot of things that we and I start going crazy don’t see, but we look for with anxiety.

When they go to their them and we read about dad’s house, they eat all them, and that’s how we’re Dennis: How do you sorts of different foods, so able to know what we’re juggle your kids, they get the best of both missing out on. It’s very workout regimen, and worlds, and they can make important. your job? that choice for themselves later.

Dennis: How early do Karla: Let’s say it’s a week you wake up, and how Dennis: Eating healthy where I have my kids long have you been in and staying active and let’s say that this is a the habit of waking up helps prevent and cure school week. so early? different diseases, but most people don’t I wake up, get myself Karla: I’ve been waking realize that and they together, put together up at five o’clock in the don’t choose a healthy the kids’ breakfast, get morning for about a year. path. How did you do everything done, and drive It’s made a significant your research? them to school. The drive difference in my entire is about an hour long, life.

I get about two and a Karla: Food is medicine. because the school we half hours to myself with That’s how I look at it. You picked is the one that they no one bothering me.

I can either mess yourself need to be at and we love keep my phones silent. up with what you eat, or it, so I make that sacrifice.

I’m able to focus and cook you can heal yourself with I picked my gym in that everything for the day.

I what you eat. It’s really up area so I can work out and plan meals out the night to you. be there to pick them up before. from school.

I’ve heard stories of a cow having a cancerous tumor, It’s all about organization. I bring them home and and they cut and take the serve dinner. I cook the meat around the tumor to When people see that entire day’s meals in the sell. Cancer ran through they’re able to do so much morning if I’m able to, so

that when we get home, dinner is ready and then I can sit at my laptop and get to work.

Throughout the day, I make sure I haven’t missed anything at work. I’ll sit on my phone for about an hour, going through emails, calling everyone I need to call, and checking up on everything. It’s the only way I can juggle everything, because otherwise, I’d be all over the place.

To learn more about Karla Giorgio, visit her on Instagram at @ karlagiorgio_ and watch for her upcoming cooking show on 2Inspire TV!

Karla goes into further detail on how she manages pressure to drink alcohol in social settings: In the past, I was a very big social drinker. I loved drinking and meeting new people and making conversation, but then I drank more, and it always felt like I was in motion until I was home the next day. I’d get headaches, and I felt sluggish. Was it really worth doing all of that?

Just the other day, I was at an event and I had all the liquor in the world right next to me, and everyone was like, “What are you going to drink?”

I responded, “Just lemon and water.”

And they were like, “Really? You’re so boring.”

I said, “I have a long drive home,” because then they’d understand, you know?

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If I try to say that I’m vegan and I can’t drink, or if I try to explain that I don’t like drinking, it becomes a whole conversation, and sometimes I don’t want to go into all of that. People don’t understand. So I keep it moving.

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Tricks to Help You Eat Less for Weight Loss Success

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There’s no way around the fact that you should eat less if you want to lose weight. It’s better to combine a reduction in calories with a good exercise program that fits your abilities and lifestyle. your system for digestion of heavier foods such as meat based proteins and whole grains. You are also likely to eat smaller portions of your main protein and carbohydrate sides if you do this. The fiber in the vegetables Fatty meats such as bacon, will fill you up and take a sausage, ground beef while to break down and that contains 20% fat or pass through the digestive higher, and processed system. meat products like hot dogs, bologna, salami Eat mindfully. and pepperoni are mostly made from fat and can One thing you’ll notice, harm your cardiovascular especially at the start of a health if consumed to weight loss plan is that the excess. smaller portions you’ve committed to eating seem Sugar should be severely to go down very quickly. limited, especially at You may be used to the beginning of your gulping your food down weight loss journey when and filling up on much you must get over the more food than your hurdle of sugar addiction. body it really needs. Slow This includes foods that down. Give your stomach contain white sugar, as a chance to recognize well as other simple sugar that it’s being fed. This will such as white flour. prevent you from overeating.

Fill up on healthy veggies.

Chew each bite thoroughly.

Eating vegetables such as salad first will prime Savor the flavor of your But even with exercise, it’s important to watch portions, especially of foods that are higher in saturated fat such as cheese, cream, butter, and fat from animals.

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food. Digestion starts in the mouth and is about complete mastication or breaking down the food using your teeth in the act of chewing. It may feel unfamiliar to hold food in your mouth and chew it for longer than you usually do. To get into the habit, count to 30 while chewing on a single mouth full of food before swallowing.

Don’t go hangry.

The word hangry was recently accepted by dictionaries. This refers to being hungry to the point that you have a mood swing because your blood sugar drops and you begin to feel stressed and mentally confused. Hangry is a combination of hungry and angry.

For optimum weight loss, it should be your goal to stay out of the hangry zone. To do this, make it a habit to pack healthy snacks every morning.

You can lead a very busy life and still manage grab to an apple on the way out the door, and have a stash of almonds, cashews or mixed nuts in your car to snack on during emergencies.

Fitness is a Gift to Give Your Partner Need some motivation to get out of that pleasantly plump partnered mindset?

Thinking couples weight loss might be the way to go for you and your sweetloving sweetie?

Too many people who are happily committed in a relationship put weight loss and fitness last on the priority list. We grow comfortable with each other over time.

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First, we lag on the exercise routine; 4 days

of fitness becomes 3, then two. Pretty soon we don’t feel like we have to make an effort to impress anyone anymore.

Next, maybe we stop going to the gym altogether. Then the poor dog isn’t getting walked.

Your stress-relieving afternoon jog or walk around the neighborhood becomes a daily coffee and donuts ritual. It’s a slippery slope situation that can take you into a

physically unhealthy place.

And as far as mental health, not making fitness and good health a priority in your coupled life can also take its toll on our self-esteem, mood and general attitude toward life. The truth is that being fit and healthy is a gift to give your partner! This is the case on several levels.

Let’s explore them now.

It’s okay to be superficially attracted to each other for being healthy and in good

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physical condition.

together.

Let’s be real here… it’s just nice to have someone who you can show off to the rest of the world.

Like woohoo, this hottie is all mine! You and your partner can mutually think and share your feelings on that about each other. It’s great fun, an ego boost, and a turn-on, to be known as someone’s arm candy, even if only in your own minds.

Being healthy and fit sends a positive message to your partner.

Another way that being physically fit and a healthy weight is a gift: it sends a positive message to your partner through action. The message is, “I want to look and feel Loving the look and feel my best for you. I love of each other is a gift. you and I want you to feel as attracted to me as You might think that pure the first day that we met.” aesthetic appreciation Yes, feeding each other and physical attraction to is part of the nurturing each other can’t touch the expression of love. But true meaning of love and it’s also important to commitment, through strike a balance between thick and thin. Maybe not, nurturing behaviors and but we can surely connect active pursuits. at a surface level just to make things fun and Staying active also keeps rewarding. Not everything things positive for and has to be about losing with your partner. yourself in the relationship.

It’s okay to admire your Being a healthy weight partner for their physical and in good physical characteristics, and vice shape also gives your versa. partner the gift of your positive energy which After all, attraction is fuels your interactions. where it all began, Inertia gets us stuck in an right? Your partner unproductive cycle. The will appreciate, and be less we move, the less we inspired to give back, if want to move. you continue to work on this throughout your time The more we fill our bellies

with the wrong foods, the more likely we are to zone out and trip out on those feel-good brain chemicals that stupefy us and make us feel sluggish and grumpy.

When we eat too much, don’t exercise enough, and become overweight, this becomes an accumulation of bad physical feelings.

We’re forcing our liver, pancreas, kidneys, and digestive system to work overtime. We’re putting strain on the heart muscle and not giving our cardiovascular system the proper amount and intensity of exercise needed to remain strong and in healthy, working condition.

But this can always be turned around, and the result of being hearthealthy is more action both in the real world and between the sheets along with many other extraordinary benefits!

Staying physically fit and healthy for each other also has longterm significance for the relationship.

On a deeper level, if you’re in this for the long haul, then the issue of staying healthy for each other in old age definitely factors in. No one wants to be a burden or dependent on another person, even if it’s someone we’ve committed to in a lifelong partnership. Not even if it’s

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someone we’ve put our faith and trust in to care for us for better or worse.

This is about keeping our own dignity – the dignity of staying independently able to care for oneself without assistance. It’s also about giving the gift of freedom to our partner.

Healthy hearts are happy hearts, and that’s a gift for life.

Heart disease in old age

is not just something that happens to people.

It’s what happens when we tax our body by overfeeding and avoiding healthy exercise.

Saying “I do” or otherwise committing to our significant other is one thing. But also committing to the long-term health of our physical body is a way to ensure that the two of you will be living a long, happy and vibrant shared life together.