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Hi, I’m Traci. Welcome!

Traci D Mitchell

6-week apple shape meal plan

tracidmitchell

📖 Book, Belly Burn Plan
⭐️ Mayo Clinic Certified ⭐️
🙌 Hormone & Weight Loss Coach for Women

In a perfect world, you eat sugar and your body us

In a perfect world, you eat sugar and your body uses it as energy. That’s the main purpose of carbs in general. But these days, sugar-infused foods that never even existed 100 years ago are more available than ever, cheap and addictive. Needless to say, it’s these foods, along with ultra-processed flour products, that have given carbs a bad reputation.

It’s not the apple you’re eating that’s throwing your hormones off, but it could be the soda, coffee drinks, energy drinks, fruit-flavored yogurts, energy bars, etc, that are.

I’ve talked in the past about how insulin is very affected by sugar, but so are other hormones, including estrogen and progesterone - but not in the ways that we want.

Cutting back on ADDED sugars is one of the most important things you can do for your health.

A couple tips:

*Don’t drink your calories. Make water, sparkling water, herbal teas,or lemon-infused water staples in your day-to-day.

*Snack time isn’t a dietary “recess” for your body. Snack amount to about 30% of our dietary intake and matter. Read labels. Check for “added sugars.” Try to avoid as many added sugars and processed foods that you can!

#estrogen #hormonehealth #womenshealth #addedsugar #sugaraddiction

There is a lot of truly valuable and helpful nutri

There is a lot of truly valuable and helpful nutrition and diet info out there, but there is also a lot of stuff that is stretched pretty thin or just flimsy research.

Studies are a fairly dry read, but if you hear something that doesn’t sit right with you, go to the Conflicts of Interest section of the study (usually at the bottom above the references). Sometimes there are no conflicts. Great. Sometimes there are. Be aware of this.

Also be aware of people who become mouthpieces for special interest groups that want to maintain growth in their industry. Money talks and plenty of people are willing to sell their integrity for a few bucks. I’m not saying influencer marketing is all bad. It’s not. There are a lot of great brands that can reach consumers through influencer marketing.

Just be aware, as a consumer, that a lot of research has plenty of money behind it. And there are a lot of people willing to accept money to make sure a very curated message gets talked about.

#healthresearch #healthinfo #nutritiontips #nutritionresearch

Back in the day for me, everything seemed to have

Back in the day for me, everything seemed to have “low fat” or “fat free” on the label. At the time, I had an unhealthy relationship with food and cared deeply about how much I weighed. I was committed to low fat or fat free everything. Those foods seemed to make me crave more sugary foods and eat more garbage.

I’m sure years of eating this way contributed to me throwing my immune system into a tailspin, getting deathly sick by the time I hit my late 20s.

Purely from a hormone perspective, when I began purposefully adding healthy fats to my diet, everything began to change. I got healthier, stronger and I certainly didn’t have to worry about the scale the way I used to.

But beyond hormones and what’s happened to my body, we ALL need some amount healthy fats.

Healthy fats help to maintain gut health, immune function, hormones, nervous system function, etc.

Not all fats are created equal. Like all foods, the less processed the fat, the better. Nuts, avocados, olive oil, olives, avocado oil, chia seeds, ground flax seeds, fatty fish, etc., are all healthy types of fat.

Add a little in every meal (i.e. a tbsp of olive oil or a handful of nuts or one half of an avocado, etc.) to help nourish your body, absorb vitamins, improve your gut health and regulate hormones!

It’s just as important to combine fats with healthy carbs and protein, too! Less processed is always better.

#healthyfats #healthyhormones #hormonehealth #guthealth

Would you rather have weight loss or unhealthy fat

Would you rather have weight loss or unhealthy fat loss? And assuming we all want to lose unhealthy fat, especially visceral fat, wouldn’t it be great if we could do it without hyper-focusing on calories or the scale?

I’ve talked to people who feel that they’ve somehow failed if the scale inches up a pound - even after trying to eat healthy or get in a few great workouts each week. But what a lot of people don’t realize is that the extra pound could be related to acute inflammation from the awesome workout the day before…the type of inflammation that likes to hold on to water but disappears when your muscles get stronger.

I’ve also talked to people who follow a caloric diet so closely that the focus is based on the nutrition facts (the macros and calories), not the ingredients. They’re forever stumped as to why they can’t lose weight without realizing that the foods they’re eating, despite being lower in calories, are actually inflammatory and throwing their efforts in reverse.

It’s good to know, roughly, how much you weigh. It’s also good to know how many calories you, roughly, consume. But when we talk about losing weight, we’re not talking about losing muscle or bone density…we’re talking about fat loss. The scale won’t help you there. And calories equate to the energy your body needs. Fueling yourself with the wrong type of energy won’t give your body the nutrients that help to aid in fat loss, hormonal balancing, mental clarity and all of the other things that eating healthy offers you!

#weightloss #fatloss #tracidmitchell #healthylifestyle #healthydiet

There isn’t just one way to get healthy and stay

There isn’t just one way to get healthy and stay healthy. There are probably 1000 different paths you can take. The most important thing, though, is finding a path and sticking to it. Consistency makes more of a difference to improving health, losing weight or feeling good than anything.

We live in a “sprinter” culture where we expect big changes fast. Even if you make the big change, it usually takes a lot more than 2 or 3 weeks to see or feel a difference. To truly notice a difference in your health status - whether that’s weight loss, inflammation loss, balanced hormones, etc., it can take months or longer.

For me, what I eat helps me feel good on the inside and out.

Of all the things I could do, I’ve narrowed my commitment down to 3 healthy dietary habits revolving around:

*fiber: if I eat something higher in fiber it’s almost always inherently more nutritious and good for my gut, too!

*fats: if I stay away from processed vegetables oils, I know I’m on the right track for keeping inflammation away.

*sugar: keeping the foods I eat to 12 grams (or less) of refined sugars…and being sure not to tip the scales at more than 24 grams of refined sugars a day is a great way to ensure I keep insulin, and other corresponding hormones, in check.

To help kickstart your health, I have tips and downloads found through the link in my bio. Check it out!

#womenshealth #healthyhabits #healthydiet #healthtips #40pluswomen #50plus

Sugar can increase energy in the short term, but i

Sugar can increase energy in the short term, but in the long term, it can drag you down - decreasing energy and if you eat processed sugars too often, it’s going to store fat, preferentially in your belly!

Even though insulin has a lot to do with where fat gets stored, this important hormone isn’t the bad guy. Insulin’s job is to maintain more optimal blood sugar levels so you have good energy throughout the day. When there is too much energy (aka calories), you have a surplus. So the surplus gets moved into storage. You have temporary storage - your muscle cells and long term storage, your fat cells.

Unfortunately, we eat A LOT of sugar or carbs that are easily broken down into sugar (cookies, candy, etc), so there is often a surplus of energy that won’t get used. It’s gotta get stored.

Make sense?

TIPS:
I mentioned this last week, but cut out your drinkable calories. This is a simple, but very effective start. To make sure you’re eating less refined food, make sure what you eat contains plenty of fiber. When carbohydrates contain fiber, they’re usually much, much healthier and less sugary than their more refined counterparts.

Still not sure where to start but want to both learn about what’s happening in your body AND take action to make sure your hormones stay healthy and belly fat hits the high road?

Download 5-Step Apple Shape Blueprint right here:

https://traci-d-mitchell.ck.page/92986a3981

#insulin #visceralfat #lowenergy #energybalance #hormonebalance

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