SUMMARY

Losing weight takes time, consistency, and patience! Losing it too quickly can actually be a health risk! Learning to have healthy weight loss expectations can shape your weight loss journey in a positive way. 

When you’re trying to lose weight, progress can feel slow or even non-existent. Wanting to drop 10-20 pounds in a month WOULD be great, but unfortunately, it’s not ideal. And losing weight too fast is neither good for your body, nor sustainable in the long run! To keep the weight off long-term while still staying healthy, steady, consistent progress should be maintained. But how to do this?  

This blog will teach you how to determine what safe amount of weight to lose in a month is, and how you can stay on track with your weight loss journey. 

How Much Weight Can You Ideally Lose in a Month? 

While the amount of weight you can lose will really depend on the person, commonly, you should expect to lose from 1 to 2 pounds a week, or about 4-8 pounds a month.  

Someone with a higher body weight might expect to lose more weight than someone with a higher body weight, but this may not always be the case. Genetics, diet, health conditions, hormones, biological sex, and level of physical activity play into weight loss.  

Men Vs. Women 

Men typically lose weight faster than women because they have a higher metabolic rate and more lean muscle mass than body fat. This contributes to how many calories they burn, and how much fat they burn per day.  

Lean muscle mass and a fast metabolism will burn more calories, so when they start a weight loss diet, they usually drop weight faster because their body is getting less calories than it is used to getting. Men also tend to accumulate visceral fat (in the stomach), which is easier to lose. 

Meanwhile, women tend to have high body fat percentages, most of which is subcutaneous fat (in the butt, thighs, and hips), which is harder to burn off. 

Hormones & Weight Loss 

Because hormones play a large role in weight loss, you can expect your weight to fluctuate when your hormones do. This is why it’s also no surprise a menstrual cycle can cause fluctuations in weight, as can menopause.  

Some kinds of estrogen can play a role in your weight, which is why menopausal women tend to gain weight during that time of their life. Having a higher level of testosterone, meanwhile, can help with weight loss.  

Weight Fluctuations From Day-to-Day 

Weight gain can also be affected by the amount of water and salt in your body. Drinking too much water, not enough water, or loading up on salty foods can cause the scale to tip as much as 4lbs a day.  

Eating other foods that don’t agree with you like gluten, processed snacks, fried food, or sugary treats can also cause bloating and weight gain, if even for a short amount of time.  

How To Lose Weight in a Healthy Way 

Burning more calories than you consume is the best and most straightforward way to lose weight. One pound is equal to about 3,500 calories, which means you would have to eat 500-1,000 calories less per day than that to lose about a pound each week.  

As a general rule, you can expect to lose more weight in a month the more you cut back on calories:  

• 500 daily calorie deficits: 1 pound per week 
• 1,000 daily calorie deficits: 2 pounds per week 
• 1,500 daily calorie deficits: 3 pounds per week 
• 2,000 daily calorie deficits: 4 pounds per week 

But it’s not just about eating less calories (though that’s a big part of it!). Healthy weight loss involves a balanced diet, exercise, and making a few lifestyle choices. Making measurable and obtainable goals for your weight loss will guarantee your success. 

Healthy Eating 

Fad diets are not the way to go. When we say you need a healthy diet to lose weight, we mean balanced eating that gives your body what it needs by replacing less-than-good-for-you food with GREAT-for-you-food. Undereating usually leads to a slower metabolism, which does not help with weight loss.   

That means getting the right amount of carbs, protein, vitamins, minerals, calories, sodium, and other nutrients the body needs. Depriving yourself of food is definitely not a safe way to lose weight.  

Having meals prepped and ready will help you cut back on convenience food and can help with proportions. A meal delivery plan will even help you save time with cooking, so you don’t have to worry about portioning or hitting macros.  

Proper Nutrition 

Eating more whole foods like vegetables, fruits, lean meats, nuts, and seeds and less processed foods is the best way to stay healthy while getting the nutrition your body needs.  

Replacing refined carbs with complex carbs in general, will help you manage your hunger better while still staying within a healthy calorie thresh hold. Complex carbs keep you fuller for longer, and take longer to digest, which means the body can use them for energy and improve your metabolism.  

Here’s a great list of foods high in complex carbs: 

· Whole wheat bread 
· Whole grain pasta 
· Brown rice 
· Corn 
· Peas 
· Chickpeas 
· Millet 
· Whole grain oats 
· Quinoa 
· Beans 

Exercise 

The American Heart Association states that adults need a minimum of 150 minutes a week of moderate cardio activity or 75 minutes a week of vigorous cardio activity.  

Moderate cardio activity includes:  

• Water aerobics 
• Tennis 
• A brisk walk 
• Riding a bike 
• Doing yard work 

Vigorous activity can include: 

• Jogging 
• Running 
• Swimming laps in a pool 
• Riding a bike on hills 
• Playing basketball 

Lifestyle Adjustments 

Getting more sleep can help with weight loss and in turn, sleep deprivation can lead to weight gain. When you’re tired, your body generates high levels of a hormone called ghrelin (the “hunger hormone”), and suppresses the hormone leptin which usually causes overeating.  

Similarly, stress releases cortisol in the body, which controls how your body uses fat, protein, and carbs for energy. Higher levels of cortisol can give you an appetite and cause you to crave sweets and fatty foods.  

Making sure you get enough sleep and finding ways to reduce stress will have a positive impact on your weight loss every month.  

Pitfalls to Avoid When Trying To Lose Weight 

Weight loss can be challenging, if only because you are your biggest enemy. Focusing only on the scale, or the way your pants fit can make you feel like you’re not moving forward.  

Don’t get discouraged! Noticeable weight loss can take a couple of weeks or months (and remember, your weight can fluctuate from day to day!), but as long as you stay on track, you will get results. If the number on the scale isn’t moving, move on to measuring your waist with a tape measure to see more accurate results.  

Other ways you can sabotage yourself are: 

· Exercising too much or too little 
· Choosing packaged food labelled “diet” or “low fat” 
· Overestimating how many calories you burn while exercising 
· Underestimating how many calories you’re eating every day 
· NOT counting your calories or keeping track of what you eat 
· Not eating enough protein or fiber 
· Snacking when bored 
· Eating “empty calories” 
· Drinking sugary beverages 
· Not reading food labels 

The tried-and-true way to lose weight is to watch what you eat, eat less fast food, work out frequently, do cardio, and choose fresh, whole foods. But most importantly, setting goals you know you can reach will do you good in the long run. 

Weight loss is different for everybody and finding a plan that works for you will keep you moving forward.

The post How Much Weight Can You lose in a Month? (Nutritionist Guide) appeared first on Fresh n' Lean.

SUMMARY

So, what can you eat on the Whole30 plan? Before embarking on this elimination diet, it’s essential to understand the Whole30 rules. This eating plan embraces whole foods and prohibits the consumption of things like junk food, dairy, grains and alcohol.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

The Whole30 program is an elimination diet that can help you make food choices that support your health. 

This 30-day eating plan requires you to make specific changes to your diet and lifestyle. Some foods are encouraged, and others are strictly prohibited. And there is no room for compromise; make no mistake, if you want to find success with Whole30, you have to abide by Whole30 rules. 

So, what are the rules of Whole30? Let’s examine some vital Whole30 guidelines. 

In this article, we will:

• Briefly summarize the Whole30 diet
• Discuss what takes place at the end of the diet
• Provide a complete list of Whole30 rules, along with critical exceptions
• Share crucial strategies that can help you succeed on the Whole30 program 

What can you eat on the Whole30 plan, and what does it aim to accomplish?

There are all kinds of different diets and eating plans out there. Typically, they focus on weight loss. 

Whole30 is different. The Whole30 rules and program don’t strive for cosmetic changes. Instead, this eating plan aims to help you build self-awareness on how certain foods affect your body. 

The Whole30 rules and program are the brainchild of a couple of sports nutritionists: Melissa Urban and Dallas Hartwig. They’re authors of “The Whole30: The 30-Day Guide to Total Health and Food Freedom.” The Whole30 program grew from the book’s success. 

Its creators see the Whole30 program as a nutritional reset – a chance to overhaul your relationship with food. The program is a 30-day elimination diet that encourages the consumption of whole foods. It requires you to give up foods that can negatively impact cravings, blood sugar regulation, digestion, immunity and inflammation. 

By giving up these foods for 30 days, many people notice benefits concerning energy, sleep, digestive issues, mood, focus, and athletic performance. In addition, chronic pain may diminish, and there may be improvements in conditions like migraines, allergies, asthma and eczema. 

Per Whole30 rules, what happens at the end of this 30-day diet?

At the end of the 30-day Whole30 program, you can reintroduce the foods you’ve eliminated one at a time. Doing so will allow you to see what effect each food has on your body. 

If a food you’ve reintroduced causes undesirable symptoms to return, it’s a dead giveaway that this menu item negatively impacts your health. You can use this information to make permanent dietary changes that improve wellness.  

Whole30 rules and exceptions

Here’s a complete list of Whole30 rules, along with some crucial exceptions:

Whole30 rule #1: Consume foods that are whole and minimally processed

Unprocessed foods and minimally processed foods are at the heart of this eating plan. 

Base your Whole30 food list on whole foods like meat, seafood, eggs, vegetables, fruit and natural fats. That includes choices like sweet potato, grass-fed beef, almond butter, other types of nut butter and coconut oil. Herbs, spices and seasonings are allowed.

In many ways, the Whole30 program is similar to the paleo diet. When meal planning, look for foods with short ingredient lists made with things you recognize. 

Whole30 rule #2: Eliminate most forms of added sugar 

Whole30 rules require you to eliminate added sugar – natural and artificial – from your diet. This includes things like maple syrup, agave nectar and stevia. 

Exceptions: One exception is fruit juice, used as a sweetener in some food products. Also, iodized table salt contains sugar in the form of dextrose; this ingredient is essential to prevent oxidation. Despite the presence of dextrose, Whole30 rules allow table salt. 

Whole30 rule #3: Banish alcohol 

The Whole30 meal plan forbids most types of alcohol, even for cooking. This rule includes everything from beer to wine. 

Exceptions: Vinegar includes fermented grain alcohol; despite this, most types of vinegar are allowed. Also, Whole30 rules allow consumption of alcohol-based botanical extracts such as vanilla and lemon. However, malt-based vinegar or extracts aren’t allowed, since they contain gluten. Last but not least, coconut aminos are fermented and have trace amounts of alcohol. Despite this, the Whole30 program permits coconut aminos. 

Whole30 rule #4: Say no to grains and pseudo-cereals

Whole30 rules prohibit the consumption of grains. This rule bans everything from barley to wheat. Additionally, foods made with grains – such as bran, germ and starch – aren’t allowed.

And grain-like pseudo-cereals such as buckwheat and quinoa are also prohibited. 

Whole30 rule #5: Avoid most forms of legumes

Whole30 rules prohibit most types of legumes. This restriction includes peanuts (peanuts are legumes, even though they’re often classed as nuts), peanut butter and most beans. It also includes soy products, such as soy sauce, tempeh, tofu, miso and soy milk. 

Exceptions: Green beans and most types of peas are allowed. This includes snow peas, sugar snap peas, yellow peas, green peas and split peas. 

Whole30 rule #6: Steer clear of most types of dairy

Avoid dairy products such as cow’s milk, goat’s milk and sheep’s milk. And stay away from dairy products like kefir, yogurt, ice cream, cheese, sour cream, butter and frozen yogurt. 

Exceptions: Though standard butter is not allowed, the Whole30 program permits ghee and clarified butter. 

Whole30 rule #7: Eliminate carrageenan and sulfites

If a food’s ingredient list includes carrageenan or sulfites, that food is not Whole30-approved. 

Whole30 rule #8: Cut out baked goods, junk food and sweets

Baked goods, junk food, highly processed food, sweets and treats aren’t allowed, even those with Whole30-approved ingredients. This restriction includes cookies, French fries, potato chips, pizza, pasta, bread and pancakes.

Many people lean on these foods to get them through stressful times. They are banned in the Whole30 program to encourage you to develop healthier habits for coping with stress. 

Whole30 rule #9: Do not weigh yourself or take any body measurements for 30 days

The Whole30 program is not about weight loss. Therefore, weighing yourself or taking body measurements is forbidden since this may distract you from the program’s actual benefits.

However, you’re allowed to weigh and measure yourself right before the program starts and right after it ends.  

Vital success strategies regarding Whole30 rules

Here are some tips for succeeding with Whole30 rules:

• Go all in. Partial commitment is a recipe for failure with the Whole30 program. Know the rules and stick to them. That’s your only option if you want to reap benefits from this program. 
• Learn how to say no. You may find yourself in social situations where friends and family offer you prohibited foods. Set your boundaries and hold your ground. Remember that even a single moment of weakness can compromise the benefits you get with this program. 
• Prepare for a challenge. Making significant changes to your diet is more demanding than most people realize. Know that the Whole30 program will require you to make a substantial and daunting shift. Acknowledging this will make it easier for you to handle all the challenges that the Whole30 program may bring. 
• Stay focused on the program’s potential benefits. Whole30 restrictions can be intimidating. Still, it’s important to remember that this program has the potential to improve your health radically. So, keep these desired improvements in mind each step of the way. Maintaining that focus with help give you the will to persevere. 

Next steps

Embarking on the Whole30 program requires significant adjustments in meal prep and how you shop for food. However, you can simplify your experience with this diet by subscribing to Fresh N Lean.

We deliver chef-prepared Whole30 meals to your front door. We make our delicious cuisine with whole foods and organic ingredients. 

The post Whole30 Rules and Success Strategies appeared first on Fresh n' Lean.

If you’re new to working out, you need more than motivation to see it through.

You need the right mindset, strategy, and habits.

In this guide, we’ll show you exactly how to stick to your fitness goals no matter what. Let’s dive in.  

Know Your Finish Line  

The first thing you need to know before starting any workout program is, what do you want to accomplish? Do you want to drop a few pounds? Gain some muscle? Improve your performance? What is it specifically? Once you know what you’re after, you can chisel it down to a concrete measurable goal. This is your finish line.  

Having a vision like “I want to get in the best shape of my life” can inspire you, but without a specific goal, you’ll be spinning your wheels. Instead, define exactly how much you want to lose, gain, or maintain and write it down.  

If you’re newer to working out, you might be wondering, how do you figure out what your goal should be? We’ve got you. This calculator will help you define a healthy weight based on your age, experience, level of activity, and fitness goals. 

Set Realistic Expectations 

If you want to truly make this the year you make a change, you need the right expectations. Setting big, ambitious goals can be a great motivator, but without rooting them in reality, they’ll just collect dust on your “vision board.”  

To get yourself to follow through, your goals need to feel attainable. If you set out to drop 50 pounds in one week, it’s like planting a seed and expecting a full-blown vineyard seven days later. The right expectations help you build belief and consistency.   

So, if you want to transform your body, what’s realistic? Most experts agree that it takes about a week to lose 1-2 pounds of fat or gain ½ pound. of muscle. All you have to do is map that out. Whether you’re looking to drop 20 pounds or 5-10 pounds of lean muscle, you could get there in 3-5 months.  

I know, sounds like a long time, but remember, that’s your finish line. Your job is to have that as your target but celebrate the small wins. Every time you hit your weekly goal, celebrate it! That way you’re getting to enjoy the journey, and you’re training your brain to love the process.  

Find a Proven Process  

Now that you’ve got a realistic timeline, you need the right strategy. I’m not talking about picking up tips from your local gym bro. You need to follow in the footsteps of someone specific. Someone’s who knows what it’s like to be where you are now and achieve the goal you’re after. If you want to become a self-made millionaire, following the advice of a trust-fund baby won’t help you. So, where do you find your expert?  

First, there are two types of experts worth following: the Role Model and the Researcher. The role model has been there themselves, they’ve walked the path, they’ve overcome the obstacles, and they’ve gotten results. This is the person who has been where you are now and has gotten to where you want to be.  

The researcher might not have been when you are now, but they’ve studied the science behind nutrition and fitness and have helped others achieve a goal similar to yours. Whether it’s a personal trainer or online program, make sure you’re using these two things as your filter.  

Make It Fun 

When you think about working out, the first word that comes to mind shouldn‘t be “torture.” If you want to see your program through, you need to feel good when you exercise. Instead of forcing yourself to do workouts you hate, design your routine around exercise you enjoy. If you’re not a fan of running but need cardio, try incorporating it through sports. If you love the outdoors, go on a hike or use a playground as your gym. If you want to catch up with a friend after work, buddy up and hit a group class together.  

There are many ways to customize your routine and have fun with it. Don’t be afraid to get creative. Plus, biology is on your side. If you exercise for just 30 minutes, your brain will trigger an “exercise high,” flooding your system with dopamine to reward the habit. At first, it’ll take some getting used to, but the more you exercise, the more you’ll learn to love it.  

Don’t Fight Your Brain 

When it comes to exercising, it’s easy to get stuck in a mental tug-of-war. Part of you wants to hit the gym, but the other part wants another five minutes to snooze.  If you plan to stick to your routine long-term, you need to get your brain on board.  

In Mel Robbin’s best-selling book, “The 5 Second Rule,” she puts it this way: “If you have an impulse to act on a goal, you must physically move within five seconds, or your brain will kill the idea.” You can’t talk yourself into going to the gym; your brain will always win that argument. To win the war in your mind, you need to remove friction and automate your routine.  

Instead of giving yourself time to debate whether you’re going to get up and work out, get prepped the night before. Blend your protein shake, pack your gym clothes, and place your running shoes by the door. When your alarm starts chirping, don’t even think about it; just get up, grab your stuff and go. This way you won’t give your brain a chance to stop you before you even start.  

Ease Into It  

Another rookie mistake when it comes to a new workout routine is doing too much too soon. If you go full throttle on your first visit, you’ll never go back. Not because you won’t want to but because you won’t be able to move. Feeling sore is a good thing; overtraining, not so much. Since you’re giving your body new demands, you also need to give it time to adapt.  

It’s when your body is resting that your muscles repair and start to see results. While it’s tempting to try to keep up with others who are further along in their journey, don’t. You’ll only risk injury or get discouraged and give up.  

Instead, ease into your routine. Start with two days a week, then increase it to three, then four. Most workout routines recommend 3-4 days a week, but your frequency will depend on your specific goals. Check out this guide for building your workout program. 

Find a BIG “Why” 

The key to sticking with your workout is to stack your motivation. The stronger your motivation, the more likely you’ll follow through. The thing is, everyone is motivated by something different. Some are driven more by the carrot, others by the stick. If you set up both, it’ll help push and pull you towards your goal. Let’s start with the stick.  

Ask yourself, what will it cost you if you don’t see this goal through? And I’m not talking about the annual fee. What will you miss out on if you don’t make this change? How will it affect you a year from now if you keep putting it off? How will it ultimately prevent you from becoming the person you’re meant to be? Dig deep.  

Now, let’s set up your carrot. Ask yourself, if you do achieve this goal, how will you benefit? How will it make your life better? How will it affect your emotions, mood, mindset? How will it change how you see yourself and what you believe you’re capable of? How will it help you become the best version of yourself?  

By answering these questions honestly, you’ll have plenty of fuel to keep you going no matter what.  

Want More Tips on How to Optimize Your Life?  

Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your mindset, nutrition, productivity, creativity, and wellness from world-leading experts. Now is the time; take control of your life with Optimize You!  

Visit Optimize You. 

The post How to Start Working Out (and Actually Stick to It) appeared first on Fresh n' Lean.

“I only write when inspiration strikes. Fortunately, it strikes every morning at nine o’clock sharp.”  – W. Somerset Maugham 

TL;DR 

• Action inspires motivation 
• Use negative feedback as fuel 
• Protect your creative process 
• Replace self-doubt with positive self-talk  
• Practice your craft using distraction-free sessions 
• Listen to repetitive instrumentals for optimal creativity  
• Use L-theanine to tap into alpha state 

The Professional vs. The Amateur 

You’ve probably been taught that inspiration leads to motivation and motivation leads to action. You feel inspired by an idea, that inspiration turns into a desire to create, and you put pen to paper. But, best-selling author Mark Manson says the creative process is more of a loop than a straight line. You can jump in at any point in the cycle and it’ll lead you to the next one. The only entry point under your control, however, is taking action. The more action you take, the more inspired you’ll feel and the more motivated you’ll be to take even more action.  

This doesn’t mean everything you create will be a masterpiece, but your skill level and output will improve massively. So, instead of being passive in your approach, do what “The War of Art” author Steven Pressfield calls going pro.  

• The amateur practices creativity when they feel like it.  
• The professional practices their craft whether they’re motivated or not.  
• The amateur waits for inspiration.  
• The professional acts in anticipation of it.  
• The amateur tweets.  
• The professional works.  

It’s not skill or desire that separates the two, it’s habitual action. It’s showing up at your instrument, in front of the blank page, or at the canvas, and practicing your craft every day.  

“The graveyard is the richest place on earth, because it is here that you will find all the hopes and dreams that were never fulfilled, the books that were never written, the songs that were never sung.” – Les Brown 

Conquer Your Creative Critics 

When you’re pursuing any creative endeavor, you’ll face three types of opponents or obstacles: external opponents, intimate opponents and your internal opponent.  

1. External Opponents 

The first and most obvious opponents that will test your resolve are external. 

These obstacles show up in the form of the art teacher that doesn’t believe in your talent, the comment section trolls, the competing group at the battle of the bands, or some other limitation that prevents your progress. 

So, how do you break through this opponent? The solution comes from awareness. This might sound like a Mr. Miyagi-ism, but the purpose of your external obstacles isn’t to stop you but to test you. Any friction on your creative journey exists to push you in a new direction or propel you to the next level. If you look at the Latin root of the word compete, it means “to strive together.” It’s through competing, pushing against something challenging that you become better.

Anytime you face an external setback, opponent, or negative comment, use it as fuel. Let it light a fire under you to further master your craft and keep moving forward.  

2. Intimate Opponents  

The second opponent you’ll face lives a little closer to home. Your intimate opponents show up in the form of family and friends. 

While your loved ones are often well-meaning, when it comes to your creative goals, they can do more harm than good. Since they don’t want you to fail or be disappointed, they often project their own fears or doubts onto you. It’s not personal, it’s just human nature to point out the flaws in new or innovative ideas.  

To overcome this obstacle, you need to protect your creativity. When you’re first building confidence in your craft, your self-belief is fragile. Until you’ve strengthened your creative confidence or built something you’re proud of, keep it to yourself or find a supportive community. Before launching Spanx, creator and CEO Sara Blakely waited two years until she shared it with her family and friends.  

3. Internal Opponent 

Your third opponent for creative expression is your inner critic. The chatter that rattles through your head preaching perfectionism, self-doubt, and fear can hold you back more than anything else. To conquer this foe, you need to be intentional about the thoughts you’re feeding. Similar to the parable of the two wolves, the thoughts you dwell on become stronger.  

According to neuroscience, the more you think a certain thought the deeper that neural pathway becomes. Based on your consistent thoughts, your mind eventually defaults into thought patterns that either serve you or stop you. Fortunately, you don’t have to control your thoughts to succeed. Trying to do so in the first place is like herding cats. Good luck.  

The solution is to be intentional with your mindset. If a fearful or anxious thought floats through your head, don’t internalize it, don’t feed it; label it. Psychologists discovered that when you slap a label on a passing thought it can help you disassociate from it and avoid a downward spiral. Instead of thinking, “I’m a failure,” replace it with “I’m having a fearful thought about failing.”  

Similarly, swapping negative thoughts with positive self-talk can help you move beyond self-doubt. This is exactly what 3x Grammy-award winning artist Lizzo does before hitting the stage. To conquer her inner critic, she replaces insecurity with mantras about confidence and positivity.  

How To Unlock Flow State  

“Creativity isn’t a skill, it’s a state of mind.” – Steven Kolter  

To unleash your ultimate creative mindset, you need to know how to trigger flow. “Flow is an optimal state of consciousness, when you feel and perform your best.” When you’re in flow you feel more in control, your physical ability improves, and your brain even processes information faster. Here are three ways to unleash your flow state.  

1. Distraction-Free Sessions 

To get in the zone, your mind needs to be completely immersed in the task at hand. If you’re constantly interrupted by a barrage of pings or chimes from your work apps, you’ll get knocked out of it.

To optimize your flow at work, throw on some noise-canceling headphones and set aside distraction-free work sessions. In case you haven’t heard of it, The Pomodoro Technique might come in handy here. We broke it down in detail in our previous blog post but here’s the nutshell version. Instead of powering through work for two to three hours at a time, break down your work sessions into 25 to 52 minute chunks. After each work session, take a five to ten-minute break. This rhythm will help perform at higher levels, dodge distractions, and avoid creative burnout.  

2. Instrumentals On Repeat  

While you’ve got your headphones on what you listen to can make or break your creative flow. Studies have found that music can affect your heart rate, breathing, blood pressure, and dopamine levels. What’s even more interesting is what happens when you play a song on repeat.  

Elizabeth Hellmuth Margulis, author of “Repeat: How Music Plays The Mind,” says “the more we listen to music on repeat, we tend to dissolve into it. That’s extremely useful for creative work.” Why? When you listen to the same song over and over again it puts you into a trance-like state. As the music you listen to fades into the background you might not consciously notice it but it’s still subconsciously influencing you. This hypnotic effect can help you tune out inner chatter and tap into the optimal headspace for creativity. Not sure where to start? Try this instrumental mix from Above and Beyond.  

3. Bio-Hack “The Zone” 

When you’re creatively stuck, starting a blank page, canvas, or instrument can spell doom. Sometimes you need a nudge to help you get in the zone. The good news is you can use nutrition to bio-hack your way to creativity. Researchers discovered that L-theanine, an amino acid commonly found in green tea, directly supports alpha wave activity in the brain. For the select few readers who aren’t brain scientists, “alpha activity is also associated with increased creativity.” To help you get your creative juices flowing, sip on some green tea or add the extract to your coffee.  

Want More Tips How To Optimize Your Life?  

Check out our new Optimized Speaker Series. Each week we’re bringing you the best tips on how to master your productivity, creativity, fitness, wellness, and mindset from world-leading experts. Don’t wait, take control of your life now with Optimize You!  

Visit Optimize You. 

The post How to Be More Creative (5 Proven Methods) appeared first on Fresh n' Lean.

In this guide you’ll learn exactly how to make the most of your time, improve your productivity, and maximize your energy to unlock peak performance. Let’s get started.  

TL;DR 

• To make the most of your brain power, save cognitive tasks for the morning, mundane work for the afternoon, and creative projects for the evening.  
• Use music between 120-145 bpm to tap into peak performance states.  
• Meditate for five minutes a day to help your body recover faster and improve stress resilience.  
• Actively practicing gratitude can increase your performance at work.  
• Wearing certain clothes can significantly improve your productivity and ability to focus.  
• Ashwagandha, L-theanine, and rhodiola supplements can help you improve your mental performance and alleviate fatigue naturally.  
• To get better sleep create a “wind-down” routine, dim the lights, and avoid beer before bed.  

Maximizing Your Time  

Quote: “Timing isn’t everything, but it’s a big thing.” Daniel Pink 

If you want to get more out of your day, you need to master your time. The challenge is, not all hours are created equal. Your decision-making power and energy levels vary throughout the day, so you need to plan accordingly. A good rule of the thumb is to take on highly cognitive tasks in the morning, mundane work in the afternoon, and creative projects in the evening. 

Morning: Cognitive Work (8 am – 12 pm) 

Your brain power is at its peak about two hours after rising. Use these hours to work on your toughest tasks. By scheduling your most cognitively demanding tasks earlier in the day you’ll be able to bring your best to them.  

Afternoon: Mundane Tasks (12 pm – 4 pm) 

According to a study out of Penn State, you’re likely to be more distracted between the hours of 12 pm and 4 pm. Use this time for mundane tasks that don’t require as much critical or creative thinking.  

For example, instead of writing something new, use the afternoon to edit. Instead of scheduling project review meetings in the mornings reserve them for the afternoon.  

Evening: Workout & Creative Tasks (4 pm – 8 pm) 

Studies suggest that your strength and endurance peak between 4 and 6 pm. Plus, scheduling your workout later in the day allows you to release any lingering work-related stress. Pro Tip: avoid working out past 8 pm; working out too close to bedtime can make it harder to fall asleep.  

Between the hours of 6 pm and 8 pm most people experience a rebound of energy. During this “second-wind” research shows that “people are at their most creative.” So, use it to your advantage, and save tasks that require imaginative thinking for later in the day.  

Mastering Your Mindset  

Quote: “Make sure your worst enemy doesn’t live between your two ears.” Laird Hamilton 

The connection between what you eat and how you feel is obvious. Down a glazed donut and you’re going to feel the rush and inevitable crash. But, what about your mental diet? Is what you’re consuming feeding peak performance or damaging your mental health? 

Scientists say we’re living in the greatest time in history, so why are we seeing massive spikes in anxiety, depression, and stress? Overstimulation. Our ancient brains often overreact to our modern world. You’re not designed for constant pings from social media, sensationalized headlines that trigger your nervous system, or ads designed to push your buttons. It’s a lot to process. 

To block out the noise and get in the “zone” you can’t just feed your mind, you need to nourish it. Thankfully, there are plenty of ways to ditch the mental junk food, and prime your mind for success. 

Peak Performance Rituals  

If you study the top athletes, artists, and achievers you’ll find that most of them have personal rituals that bring out their best. The good news is you don’t have to wake up at 4 am, run 10 miles, drink four shots of wheat grass, take an ice bath, and read 1,000 pages to reach your peak. All you need are a couple of consistent practices that work for you.  

Musical Motivation 

Music isn’t just a mood changer; the right song can also snap you into the right mindset for peak performance. Researchers have found that listening to certain songs can bring out specific emotional responses.  

Take it from Jamie Anderson, the most decorated female snowboarder in X-Games History. Before hitting the slopes for a major competition, Anderson listens to “I Know I Can” by Nas. The Olympic champ says the positive lyrics help her build her confidence and get into flow.  

You can use the same practice to prep for your day. Have a big meeting coming up? Trying to get the most out of your gym session? Want to kickstart your Monday strong? The research says to blast upbeat songs between 120-145 bpm. 

Here are a few science-backed playlists to get you started: 

• Workout 
• Productivity 
• Mood Booster 

The Alter-Ego Effect 

Improving your mindset isn’t just an internal process. Whether you’re at the gym, in the office, or WFH, the clothes you wear can make or break your performance. Researchers call this effect “enclothed cognition” and they suggest it holds the key to unlocking potential.  

In a study done in 2012, participants wore identical white lab coats to while they competed on attention tests. The only difference between was how the coats were described. Group one was told they were wearing painter’s coats, while group two was told they were wearing doctor’s coats. In every test, participants wearing “doctor’s coats” were able to focus longer and outperformed the other group. Scientists say “the combination of wearing certain clothes and their symbolic meaning” led to superior performance. 

Similarly, elite performance coach and author of The Alter Ego Effect, Todd Herman, suggests using “totems” or items of clothing to help you tap into different mindsets that improve performance.  

Your totem could be blue light work glasses that tell your brain it’s time for focused work, a headband that brings out your athlete, or a special hat that taps into your creative side. For best-selling author Bob Goff, it’s the latter.  

When he’s working on a new book, he’ll put on his “writer’s hat”, literally. By simply dressing the part, you too can signal your brain to get the in zone and perform even better than you would otherwise.  

Micro Meditations 

Meditation has some surprising benefits when it comes to recovery and performance. According to a study published in the Journal of Sleep, “Athletes who consistently practice meditation can help their body to recover quicker from training, racing, and even injury.”  

Studies have also shown that practicing meditation can help you remain calm under stress and improve your focus and concentration.  

Look, the benefits of meditation are undeniable but actually getting yourself to do it is a different story. Who’s got time to sit down and think zero thoughts for an hour? The truth is, meditation might actually be easier than you think.  

If you come back to first principles, meditation is the practice of focusing on the present. As you bring awareness to your breath each time your mind wanders, you’re training yourself to stay in the moment. It’s as simple as that.  

So, when you focus on your breath that’s meditation. When you sit still for a few minutes that’s meditation. When you close your eyes and think about what you’re grateful for… meditation.  

Five Minutes of Mindfulness 

To reap the benefits of meditation, start with five minutes of mindfulness for the next five days.  

1. Find a Quiet Space 

Sit comfortably, hands on your lap, somewhere you won’t be interrupted or distracted.  

2. Set a Timer 

All you need is five minutes, especially when you’re getting started.  

3. Focus on Your Breath 

Breathe in through your nose and out through your nose.  

4. When Your Mind Wanders 

Gently nudge your awareness back to breathing in and out.  

5. Wrap It Up With Goals & Gratitude 

After your five minutes is up, think of three things you’re grateful and say them out loud.  

Next, think of three things you want to accomplish today, visualize yourself achieving each one.  

Gratitude: The 3x3x3 Method 

One of the most powerful ways to get yourself in the right headspace is with gratitude. Several studies have shown that exercising thankfulness reduces anxiety and stress but what you might not know is it can also improve your performance.

In a study done the by University of Turin, it was discovered that “workers who practiced gratitude performed at a higher level than their less grateful counterparts.” Plus, the gratitude group reported greater job satisfaction. To get started with gratitude, try the 3x3x3 method.  

When you wake up in the morning, write down three things you’re grateful for. Keep it simple. In the afternoon, write down three more things you’re thankful for. Before bed write down three things you experienced during the day that you are grateful for. It’s simple, but it makes a difference. 

Optimizing Your Energy 

Quote: “Keep it whole, organic, and fresh.” Jamie Anderson 

You could have the best mindset and motivation in the world but if you’re not eating right, you won’t be able to sustain your performance.  

What To Eat & What To Avoid 

While there are many competing nutrition philosophies, one thing most researchers agree on is sticking to a diet based on whole foods. So, we went ahead and put together a list of the healthiest foods you can eat to support your energy and performance.  

Eat These: Whole Foods  

• Animal Products: Grass-fed beef, free-range chicken, wild-caught fish, pasture-raised eggs.  
• Fruits: Blueberries, strawberries, blackberries, citrus fruits, bananas, apples, avocados 
• Vegetables: Spinach, kale, broccoli, cauliflower, carrots, tomatoes, garlic, brussels sprouts, green peas, Swiss chard, ginger, red cabbage, sweet potato, collard greens  
• Nuts & Legumes: Almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, hazelnuts (if you have any nut allergies, steer clear).  

P.S. This list isn’t exhaustive; these are just some great options to get you started.  

Avoid These: Processed Foods  

• Deli meats, fried chicken, hot dogs, sausage, bacon, frozen entrees 
• Processed foods, high sugar foods, fries, ice cream  
• Potato chips, cheese fries, canned soup 
• Honey wheat bread, white bread, bagels 
• Margarine, imitation cheese, mayonnaise 
• Ice cream, donuts, fondant, non-dairy coffee creamer, sugar-coated cereal, white sugar, frosting, pancake syrup,  
• White Russian, cranberry juice cocktail, piña colada, bloody Mary  

You might be asking yourself, “Wait, why is it always the ‘don’t’ list that has all of the good stuff on it?” I don’t blame you. Who doesn’t love ice cream? But, it doesn’t do your body or your performance any favors. The havoc sugar reaps on your health and the number of diseases it’s linked to isn’t pretty. So, while there’s nothing wrong with a cheat day, the high sugar, highly processed shit is going to stay on the “avoid this” list.  

Nootropics & Supplements 

Thankfully, nature has tipped the scales and given us some incredible natural herbs to boost your brain power, handle stress, and stay sharp.  

1. Ashwagandha: An adaptogen herb commonly used to help the body adjust mental and physical stress.  
2. L-Theanine: An amino-acid used to improve mental function.  
3. Rhodiola Rosea: An adaptogen herb used to alleviate fatigue.  
4. Caffeine: A natural stimulant used to improve wakefulness and focus. (We recommend consuming your daily dose between the hours of 10 am and 2 pm for best results). 

Superior Sleep: The Ultimate Life-Hack  

Hustle culture gets a lot of hype, and while a strong work ethic is essential to success, it’s not sustainable without proper rest. Healthy brain function, recovery, and energy all depend on getting quality shuteye. Here’s what sleep scientists recommend for getting the most from your sleep. 

Keep It Consistent  

Go to bed at the same time each night and wake up at the same time each morning. Weekends included. Your brain has a 24-hour circadian rhythm and it responds best to regularity.  

Wind-Down Routine  

Sleep scientist and best-selling author Matthew Walker says sleep is more like landing a plane than flicking on off switch. In other words, you need to ease into it gradually with an evening routine. By taking a bath, meditating, or writing tomorrow’s to-do’s can signal to your brain that you’re preparing for bed.  

Hello Darkness, My Old Friend 

To trigger the release of melatonin you need darkness. Studies suggest that the blue light that emanates from your smart devices can inhibit your ability to fall asleep, especially in the last hour before going to bed. An easy practice to fall asleep faster is to dim your lamps and set your screens to warm mode as you’re preparing to get some shut eye.  

Don’t Get Buzzed Before Bed 

If you like a glass of wine or beer to take the edge off of work make sure you don’t go to sleep tipsy. Alcohol can negatively affect the quality of sleep you get.  

Hydrate To Fight Fatigue  

You’ve probably heard that you’re not drinking enough water. But, what you might not know is exactly how it affects your energy levels.  

According to Harvard Medical School, dehydration and fatigue go hand in hand. In fact, 50-60% of your total body weight is made up of water. And, after getting a solid night of sleep your body loses a lot of it. So, the most important time to hydrate is as soon as you wake up. We suggest chugging an 8-12oz glass of water with 1 tbsp of lemon juice. By knocking this out first thing in the morning, you’ll hydrate, energize, and replenish what you lost overnight. 

Optimize You 

As you master your mind, make the most of your time, and give your body the energy it needs, you’ll be well on your way to performing your best every day. 

Want to learn more about how to optimize your performance? Check out our new program, “Optimize You,” to get tips, tricks, and insights from masters in the fields of fitness, health, performance, creativity, and mindset. 

The post How To Perform Your Best Consistently appeared first on Fresh n' Lean.

SUMMARY

A meal delivery service can help you reach your health goals. And the best way to evaluate these companies is to look at first-hand reviews posted by their customers. These meal delivery service reviews can also help you decide what type of service best fits your needs. For example, you can choose a service that sends prepared meals to you. Or you could opt for a service that sends a meal kit — each meal delivery kit includes ingredients and a recipe. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Getting your meals delivered can significantly impact your health and nutrition, but not all meal delivery services are the same. 

There are lots of different options out there. And there are many variables to consider when making meal delivery part of your overall health strategy.

In this article, we’ll take a look at a few meal choice alternatives. And since meal delivery service reviews provide insight that can help you decide which route to take, we’ll also include an interview we conducted with Fresh N Lean customer Garry H. In his interview, Garry reviews the benefits of meal delivery and talks about his experience with Fresh N Lean. 

Meal kits or prepared meal delivery?

Let’s start by covering some fundamental decisions you’ll need to make when picking a meal delivery service. 

With meal delivery, you can choose between meal kits and prepared meals. 

Let’s start with meal kits. Typically, with a meal kit delivery service, you’re sent a meal kit every week. This kit usually contains recipes and pre-portioned ingredients that you can use to make a healthy meal for yourself at home. Since no meal planning and grocery shopping are required, a meal kit delivery service can help you avoid making tedious trips to the grocery store. But with this type of service, cooking is required. If you’ve read meal delivery service reviews for this type of subscription, you’ll quickly see that a meal kit service is not the best choice if you want to spend less time in the kitchen. 

Now let’s take a look at prepared meal delivery. As its name indicates, a prepared meal delivery service sends prepared meals to your home or office. Every individual meal comes cooked and fully assembled. With this meal plan option, you don’t have to spend time cooking or grocery shopping to get a delicious meal on your plate. 

Fresh or frozen?

Your options don’t end there. You can also choose between fresh meals and those that are frozen. 

Some meal delivery companies send you food that’s frozen. This approach can apply to either meal kits or prepared meals. Naturally, a frozen meal requires thawing. And some meal delivery service reviews for this type of subscription make a good point: Once you’ve thawed frozen food, it may not taste as fresh as you’d like. 

Another meal plan option is to look for a prepared meal delivery service providing food that’s 100 percent fresh, with fresh ingredients. Since these nutritious meals aren’t frozen, you don’t need to thaw them. These fresh meals are ready to eat.  

What about dietary restrictions and preferences?

The final aspect to consider when choosing a meal delivery service concerns dietary restrictions and preferences. 

If you’re following a particular diet, you’ll need to choose a meal delivery service with a meal option that caters to your preferred way of eating. 

Many meal delivery companies provide diverse options. For example, if you’re on a vegan diet, vegan meal delivery services can ship a healthy vegan meal to your door. If you’re vegetarian but not vegan, some companies send you nourishing plant-based meals. And if you’re on a keto diet, paleo diet or high-protein meal plan, there are companies with meal choices that match your needs. 

What if you’re a picky eater who doesn’t like certain ingredients? Some meal delivery services allow you to customize your meals so that you can exclude a particular ingredient. We offer this perk at Fresh N Lean.  

And what about those who prefer to have their meals prepared by a chef? Meal delivery companies like Fresh N Lean provide chef-prepared food that’s tasty and good for your health. 

Meal delivery service reviews: Meet Garry H. 

A while back, Garry H. posted a testimonial on our Fresh N Lean reviews page. After reading his feedback, we reached out to him so we could have a deeper discussion. In his interview, he talks about the variables he considered when choosing a meal delivery service. He also discusses his experience as a Fresh N Lean subscriber. 

Garry, thanks for posting your testimonial on our meal delivery service reviews page. How long have you been with our service?

I signed up with Fresh N Lean on January 29, 2021. 

Why did you decide to subscribe to a meal delivery service? And what made you choose Fresh N Lean specifically?

I decided a meal delivery service would be my best choice since I was not good at calculating the macro numbers needed to achieve my weight loss goal. I chose Fresh N Lean because I tried other plans that sent me meal kits with recipes and ingredients. When I cooked those other meals, they came out nothing like I was hoping for — I’m just not a good cook!

What are your health goals, and how does Fresh N Lean’s meal delivery service support your objectives?

My health goals were to lower my weight and cholesterol to healthier numbers. Fresh N Lean uses the healthy organic ingredients I need, and you don’t over-season the meals with salt for flavor — that has helped me keep my sodium intake at a lower number. I like that Fresh N Lean puts “Add salt and pepper to taste” on the label, leaving the sodium levels up to me.

Which meal plan did you choose and why?

I have tried and enjoyed three of your meal plans. I started with your Keto meal plan to kick start the weight loss. Then, after losing 20 pounds in the first six weeks, I switched over to the Paleo meal plan. I stuck with Paleo for the next six weeks and lost another 15 pounds. After that, I switched over to the Protein+ meal plan to support my workouts and lost the last 5 pounds. 

A lot of people write meal delivery service reviews about the benefits of having their food delivered. For you, what are the most significant benefits of having your meals delivered? 

I enjoy using a meal delivery service. I’m a single male who does not know how to shop! And when I tried shopping before Fresh N Lean, I could not figure out all the macro numbers to make my meals keto or paleo.

Has eating a diet based on Fresh N Lean meals changed the way you feel physically and mentally?

Since getting my weight down, the most noticeable improvements are lower cholesterol and better sleep. And hikes that used to take me four hours now take just 2.5 hours. No stopping to rest — just go, go, go. 

Many people find inspiration in meal delivery service reviews like yours. Is there any advice or encouragement you’d like to share with our readers?

My advice to others is to stick with it — it’s tough, but the rewards are worth it. And remember that it’s OK to add to your meal for flavor. I like adding an avocado or green chilis — these foods are compatible with the macros of the keto, paleo and high-protein meal plans. Even though I reached my health goals months ago, I still get Fresh N Lean meals delivered — I like that they’re healthy and come right to my door. My personal opinion is that Fresh N Lean’s meals have added years to my life, and I couldn’t be happier.

Next steps

Garry H. used Fresh N Lean to help him reach his fitness goals, and so can you. You can read more stories like Garry’s on our testimonials page. And for added inspiration, take a look at this keto success story from another one of our satisfied customers.

We’ve got meal plans to suit all preferences — whether you’re looking for a vegetarian option, a vegan meal delivery service, or chef-prepared paleo, high-protein or keto meals, we’ve got you covered. And our convenient delivery allows you to skip time-consuming trips to the grocery store. So subscribe today to get Fresh N Lean meals delivered to your door. 

The post Meal Delivery Service Reviews: How to Use Them appeared first on Fresh n' Lean.

SUMMARY

If you’ve read keto diet reviews, you know many people have fallen in love with the keto diet. The use it for all kinds of reasons — fitness, diabetes and blood sugar management, weight loss, reducing body fat and maintaining a healthy body weight. Chase G. used Fresh N Lean’s Keto meal delivery to reach his health goals, and he shares his strategies for keto success. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

If you want to integrate the keto diet into your health regimen, you have an endless array of approaches to consider. 

Whether it’s a keto pill or a keto supplement, there are countless products out there aimed at keto dieters. These products claim they have the power to raise your ketone level and help you enter nutritional ketosis more quickly. Ultimately, these “magic bullets” promise to help you realize all the benefits of a keto diet. Of course, these benefits include everything from fat burning to weight loss. 

And it doesn’t end with products — you have options that extend beyond a ketone supplement or a keto-focused weight loss pill. There are custom keto diet plans that promise to supercharge your results. Whether you have overall health goals or specific weight loss goals, each competing meal plan has its version of what’s necessary to achieve keto success. 

It can all get pretty overwhelming. If you’re confused about which path to take on your keto journey, know that the best advice and guidance often comes from keto diet reviews. These are stories taken from the trenches — real-world accounts of successes and setbacks. 

With that in mind, we’ve decided to share a story from a keto dieter we came across on Fresh N Lean’s page of keto diet reviews. His name is Chase G. He’s been a Fresh N Lean subscriber — onboard with our Keto meal plan — for almost nine months.

Chase used our keto meal delivery service to limit his carb intake and raise his ketone level. Sticking to this low-carbohydrate approach has been easy since his food is delivered — there’s no time spent shopping for low-carb foods or worrying about hitting the right fat macro. Read on to learn about his experiences with Fresh N Lean’s Keto meal plan.  

Chase, thanks for being part of the Fresh N Lean family. We enjoyed reading your testimonial on our keto diet reviews page. How long have you been with our service? 

I have been a Fresh n Lean customer for about nine months. 

Why did you decide to subscribe to a meal delivery service? And what made you choose Fresh N Lean specifically? 

I chose Fresh N Lean because I needed a new, more holistic approach to my diet and fitness routine during the pandemic. I initially chose Fresh N Lean because of the variety of healthy, fully prepped meals available — meals that fit my unique dietary requirements. 

What are your health goals, and how does Fresh N Lean’s meal delivery service support your objectives? 

I initially started the service to lose weight and make better daily food choices. The meals are perfect for me — they offer the right balance of proteins, vegetables and calories, and they’re low in sodium. They’ve allowed me to maintain an ideal weight, and they support healthy levels of good fat in my diet.  

Which meal plan did you choose and why? 

I chose Keto because I wanted to lean out a bit. I have stuck with it because the service makes it so incredibly easy to follow a diet.

Many people on our keto diet reviews page talk about the benefit of combining a ketogenic diet with meal delivery. For you, what are the most significant benefits of having your meals delivered? 

Getting your meals delivered is easy. Since I have young kids, I don’t have a ton of time; meal delivery saves me an awful lot of headaches on busier days. I like not having to come up with something for dinner and lunch that fits my health objectives. I bring the box in, refrigerate it and warm it when I’m ready. 

Has eating a diet based on Fresh N Lean meals changed the way you feel physically and mentally? If so, please share details on the changes and improvements you’ve observed. 

I have seen a more normalized level of energy and mood. Working at home at the onset of the pandemic left me free to wander to the pantry whenever I felt hungry. I don’t get the big spikes in energy levels anymore and feel much better overall. My body has attained a new level in terms of appearance — I have moved leaps and bounds from where I was. I can work out for longer periods. And even on non-workout days, I feel more able to manage whatever the day brings me without needing a pick-me-up. 

Is there any advice or encouragement you’d like to share with readers inspired by positive keto diet reviews like yours? 

Fresh N Lean’s food and plans are consistently awesome, and they make it easy for you to shape a routine and achieve your goals. Give it a week or two, and I would wager you feel better, mentally and physically. You can hit your goals. They are hard enough to reach without the burden of having to prep every meal. With Fresh N Lean’s Keto meal delivery, you can focus on your activity vs. what your next meal is. Meal delivery puts your energy in the right spots. 

Next steps

You can read more Fresh N Lean keto success stories by visiting our testimonials page.

Here’s a keto tip: You don’t need the latest keto diet pill or keto diet supplement to succeed on this low-carb diet. And you don’t need some expensive custom keto diet plan. 

You need to be consistent and stick with the program — watch your carbohydrate intake, avoid refined carbs, get plenty of healthy fatty acids and be mindful of starchy vegetables. And as Chase G. said, the easiest way to ensure you stay true to your keto diet plan is to get an affordable meal delivery service to provide you with tasty, convenient cuisine. 

If you find it overwhelming to plan macros and map ideal levels of saturated fat and net carbs, subscribe to Fresh N Lean’s Keto meal plan. We make it easy for you to become a keto success story. Fresh N Lean provides a cost-efficient, no-hassle approach to the ketogenic diet, delivering delicious keto meals to your home or office. 

The post Keto Diet Reviews: Chase G. Hearts Keto Meal Delivery appeared first on Fresh n' Lean.

SUMMARY

There are many keto success stories out there. Meet Tony F. We connected with him after he posted a testimonial regarding his keto journey — and subsequent health improvement and weight loss success — on our Fresh N Lean reviews page. Unfortunately, his demanding work life in IT caused him to neglect his diet over the years, and he paid the price. Now he’s using Fresh N Lean’s keto meal delivery service to regain control of his health. 

Fresh N Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

If you have a stressful job, working under all that pressure can eventually take a toll on your health. 

That’s what happened to Tony F. For years, he worked in the hectic IT world, in a job that required him to be on call almost 24/7. As a result, he couldn’t put as much time and care into his health and diet as he would have liked. Over time, he found himself facing a problem many of us have wrestled with: unwanted weight gain. His weight eventually topped out at over 380 pounds, and he developed related ankle problems.

Tony F. is now retired. After trying out a couple of other meal delivery companies, he discovered Fresh N Lean. And after just a few months on our meal plan, he noticed tangible results. 

He posted a brief account of his story in his testimonial on our Fresh N Lean reviews page. His was one of the most inspiring keto success stories we’ve encountered. We reached out to him for more details regarding his health and weight loss journey on a ketogenic diet.  

Thanks for being part of the Fresh N Lean family, Tony. How long have you been with our service? 

I’ve been with Fresh N Lean for about four months. 

In your testimonial on our Fresh N Lean reviews page, you said you’re on the Keto meal plan. Why did you choose this plan? Were you inspired by the many keto success stories out there? 

Unfortunately, over the years, I’ve found more weight than I’ve lost. However, when I’ve lost weight, it’s been on a low-carb diet. Unfortunately, that still didn’t help me with portion control and the challenges of eating a monotonous diet — which led to me straying from a healthy lifestyle.

The Fresh N Lean plan ticked all the boxes: It provided me with a low-carb diet, helped me with portion control, and provided a variety of meals to keep my meals interesting! Oh, and I can’t forget to mention how you use almost all organic and non-GMO components. Healthy eating has never been easier. 

In your Fresh N Lean testimonial, you said that after subscribing to other meal delivery companies, ours was the best fit. What sets Fresh N Lean apart? 

First, and most importantly, the food is delicious. You would think that many of the meals were coming straight from a high-end restaurant. The chef that came up with the Turmeric-Coconut Salmon should get an award. And all the meals can be ready in under 3 minutes.

Second, the Keto plan provides you with low-carb-but-delicious meals. I’ve also found the sodium content better with Fresh N Lean. The other meal service had a very high salt content in their meals. 

Additionally, the variety with Fresh N Lean’s meal plan is excellent. Salmon, cod, beef, bison, chicken, roast turkey and more — with a good selection of vegetables. The other meal plan didn’t come close to the variety (nor the taste!).

Finally, your vacuum-sealed packaging keeps the food much fresher and allows it to be easily stored in the freezer should I have any meals remaining for the week when the new shipment arrives. 

Our meal delivery service gives our customers flexibility to switch plans. Have you stuck exclusively to Keto? Or have you experimented? 

I’ve stuck with the Keto plan and have no plans to change. Why mess with success? 

Are you using Fresh N Lean for all your meals, or are you supplementing with food from your kitchen? Would you mind describing a typical day of meals? 

I use Fresh N Lean for the core of all my meals and then supplement other foods to round the meal out. I eat two meals per day, and I do intermittent fasting for 16-18 hours.

I’ve never been a big breakfast person, so I start lunch at around 2 pm and eat dinner between 7-8 pm. I keep my calories to 2,000 per day, net carbs to about 25 grams, and my total carbs to around 50 grams. I’m not super religious on any of those amounts, but I achieve those most of the time. 

Fresh N Lean meals form the backbone of my lunch and dinner. For example, I’ll usually have one of your meals for lunch and supplement the meal with some low-carb additions. I’ll add things like some keto egg salad, maybe some high-fat low-carb cheese, nuts (usually a pecan and pumpkin seed mix) or nut butter (pecan, macadamia, or Nuttzo butter), and low-carb crackers.

Some days, I won’t worry about supplementation and just eat two of your meals. Since most of your meals are between 400-500 calories with low carbs, that’s easily done. 

Have you used other keto success stories as inspiration for setting health goals regarding your keto transformation? 

My goal is to lose 1 to 1.5 pounds per week on average. It’s good not having to worry about making my meals from scratch and not having to figure out what to buy and where to buy it.

Knowing that I’ll have a ready supply of delicious meals helping me meet my goals allows me to look at this as resetting myself to a healthy lifestyle and not a “diet.” For me, with all the weight I want to lose, this is a marathon and not a sprint. 

Do you think your current diet has changed the way you feel physically and mentally? 

Definitely — I don’t feel as sluggish, and I feel more alert. Also, the weight I’ve lost so far has helped me with pain in my ankles and feet. 

What are the most significant benefits of having your meals delivered? 

Literally, at my fingertips, I’m getting healthy, nutritious, and delicious meals with unmatched convenience every week.

I don’t have to worry about grocery shopping except for the incidentals I want. I don’t have to spend hours in the kitchen trying to produce keto-type meals. It makes sticking to a keto lifestyle very convenient. And all at a good price. What’s not to like? 

You said you’ve been in a stressful line of work over the years, and it prevented you from prioritizing your health. What kind of work did you do, and how did it impact your health? 

I’ve been in the wonderful world of IT for my 42-year career. I graduated college with a degree in computer science, started working as a systems programmer trainee, and ended as an IT executive running major technical divisions and data centers.

And I was on-call 24/7 for all of those years — I worked a lot of long hours and weekends if there were problems. If you’re in this field long enough, you realize that we don’t run the computers – they run us! I enjoyed it all, but I’m not good at a work-life balance. So for me, it was more of a work-work balance.  

You’re now retired. Was retirement the main factor that caused you to begin focusing more on your health? 

Yes. I had to do something to improve my health. My body, especially my ankles and feet, were telling me I had to do something. 

In your testimonial on our Fresh N Lean reviews page, you said you’d lost weight since starting with our meal delivery service. Please discuss your weight loss journey.

I’ve lost 60 pounds. If I keep up the good work, I should hit my goal weight in the year 2345. Ha! That should indicate how much weight I put on and how much I need to lose. I also think I was born with a double-dose of the genes that predispose you to gain weight! So losing weight was always a challenge for me, but Fresh N Lean has dramatically reduced that challenge.

And since I’m far from perfect (to which my wife will attest), I’ll go off the wagon now and then. But with a ready supply of healthy Fresh N Lean meals in the refrigerator, I can jump back on the wagon the next day. The biggest thing I miss is bread. I try to stay away from it, even though there are good low-carb substitutes these days.  

Has exercise been a big part of your keto success story? How much exercise do you typically aim to get in a week? 

I had gotten out of the habit of exercising. I stopped when the gym closed because of the pandemic. So, starting a couple of months ago, I began to create a routine here at the house. 

I try to do three to four light sessions a week for about 45 minutes per session. I use resistance bands and some light dumbbells. YouTube has some great low-impact and beginner routines and even chair workout routines for those days when my ankles or feet don’t feel up to it. I’ve also started trying Apple’s Fitness+ since they have routines for beginners and seniors. 

However, almost all of my weight loss has come from the diet. Therefore, I look at any exercise I do as more of a mobility play than a weight-loss mechanism.  

You said your current journey with Fresh N Lean is no longer a “diet” but a health choice. Can you talk a bit about what that means to you? 

When I think of a diet, I think of “I’m going to lose weight starting on this date and ending on that date.” Diets aren’t necessarily healthy if you’re eating highly processed foods loaded with additives or chemicals.

And most people, when they think of diets, think of taking protein supplements or various powders or “fat-burning” pills. Those things don’t work or only work in the short term — it’s not sustainable. I’ve been there and done that too many times.

Finally, when you finish the diet, you haven’t learned anything. Not how to eat properly, or how to eat clean, or how to watch your portions.

Fresh N Lean helps me with all of those items. I can honestly say that with Fresh N Lean, I’ve never eaten healthier. 

Does your experience with meal delivery impact the choices you make when you’re cooking for yourself or eating out at restaurants? 

I don’t do a lot of cooking for myself — hence the 14-meal Keto plan! However, Fresh N Lean meals are good training wheels for eating at restaurants. The Fresh N Lean meals have helped train me to pick the right foods and portions when I’m eating out. So even when in a restaurant, Fresh N Lean helps me achieve my nutritional goals. I just try to mimic what you send me.  

Do you have advice for readers who’ve been inspired by your testimonial and other Fresh N Lean keto success stories?

It’s never too late to try and put yourself on a healthier path. I just turned 66. With many diet failures behind me over the years, I look at the past as the past. Look to the future. I needed a service that allowed me to work on being healthier while eating healthy organic whole foods — without having the experience consume my life. Fresh N Lean does that.  

Next steps

The ketogenic lifestyle is more than just a weight loss program. It can help with lowering your blood pressure and normalizing your blood sugar.

Undoubtedly, the keto way offers profound benefits for health and wellness. You can read more Fresh N Lean keto success stories by visiting our testimonials page. 

Sometimes a lifestyle change can change your life. Do you want to enjoy the same delicious cuisine that helped Tony F. get his health on track and become a keto diet success story? If so, join our keto community. Subscribe to Fresh N Lean’s Keto meal plan to get these meals delivered to your door. 

The post Keto Success Stories: Tony F. Does It the Keto Way appeared first on Fresh n' Lean.

And who can blame them? With half of your waking hours going towards work, laborers are looking for more than a job that just funds their bank accounts.  

If you’re feeling the burnout, or looking to change things up at work, decades of research have shown these are the things you should look for when it comes to finding satisfying work.  

Should you follow the money?  

Yes, but only part of the way. A recent study found that those who made at least $85,000 per year were happier than those who made less.  

The authors of the study say meeting the financial threshold doesn’t necessarily “buy happiness” but it does provide the opportunity to experience more of it. The reasoning? More money doesn’t mean more problems, it means less stress.  

Psychiatrist and podcast host Jeffrey Ditzell, DO, puts it this way, “It is hard to experience happiness with consistency if one’s family is starving, in danger of losing their home, or unable to obtain medical care when needed.” 

When your income covers your basic needs and then some, it also gives you the ability to control more of your time which accounted for 74% of the correlation between well-being and income. So, while meeting this fiscal baseline does contribute to greater life satisfaction, it’s only part of the equation.  

Wired for work: Personality fit 

Another major player is your personality. Even though there’s no “perfect career” some jobs simply align with your nature more than others. How can you tell? It’s all about whether or not your job drains you or energizes you. If you feel completely depleted at the end of your work shift, you might be in the wrong role.  

Think about it, if you’re naturally more extroverted but you’re stuck working solo as a software engineer, odds are the lack of social interaction will sap your energy. On the flipside, if you lean introverted but your workday is packed with high-volume sales calls, your burnout will likely come quicker than that of your extroverted counterparts.  

To be clear, personality fit isn’t so much about if you can do the job, but whether it’s sustainable and fulfilling long-term. If you want more self-awareness on how you’re wired, take a few minutes to fill out your Myers-Briggs. It’ll give you an idea of your ideal career matches and which ones to avoid.  

Calling > Career: Contribution is key 

According to a Gallup poll, 70% of workers are not engaged or “actively disengaged” in their jobs. When your basic needs are met you tend to feel more comfortable, in control, and confident, but not necessarily fulfilled. If you’re making a comfortable living but you’re still feeling unmotivated at work, you might be missing this last piece of the puzzle. For life satisfaction to kick in, you need a fourth “C”– contribution.  

Years of research have shown that people who see their work as a calling instead of just a career experience the highest levels of life satisfaction. Why? Because their work is more than just a job to them, it’s a conduit for contribution. Through their careers they’re connected to a sense of serving something beyond themselves.  

The good news is you don’t have to be Mother Theresa to pursue a higher purpose. A easy way to transform your work is to join an organization that shares your values or a mission you believe in. If you care deeply about the environment, for example, you’d be better off working for Allbirds than Adidas. If you’re in fintech, how does your work support local economies or empower entrepreneurs?  

Naturally, this will be easier for some careers than others. But, if you can connect the dots between your effort and a direct positive impact on others, it’ll foster a renewed motivation and a greater sense of meaning for your work. 

The post How To Find Fulfilling Work: 3 Science-Backed Tips appeared first on Fresh n' Lean.

The post Profiles of Potential: Muay Thai Champion Mike Lemaire appeared first on Fresh n' Lean.