I am so excited to start my SPRING INTO SUMMER program at Lili Viola Pilates this week!
Are you looking to “clean up your act’? Do you feel like you might just need a bit of a ‘reset’? Or a rather big one even?
I am here for you and would love to support.

My 21 day program combines nutrition (a clean eating challenge – getting rid off ‘not so great foods’ and finding tons of way to bring in great foods!) with overall lifestyle and health habits. It is not a set program that forces my point of view onto you – but it is an exploration that puts YOU at the center of if. What do YOU need and what might work for YOU? 
Trust me, we will make it work… commit 21 days to this simple program – and change your life!

Quick session breakdown:
Thursday 6/7: intro to the program, prep and get ready
Tuesday 6/12: 21 day nutrition program. The do’s and the don’ts.
Tuesday 6/19: Questions and support with regards to the ongoing program
new topic: habit change: the psychology and proven tricks to make it stick
Tuesday 6/26: Questions and support with regards to the ongoing program
new topic: toxins are everywhere. How else can we avoid them?

If you cant make any of the personal sessions, email me and we will find a way to make it up to you. You are getting handouts, a notebook and tons of guidance.

What, you ask, are the things we are getting rid off nutritionally?
Well, one of the bigger pieces is – you guessed it – SUGAR.
Many of us have a love-hate relationship with sugar – for good reasons.
It is so yummy, but also addictive and connected to all kinds of health issues. It is also hidden EVERYWHERE. It is crazy. And it is called all kinds of names – like cane juice and cane syrup, corn sweeteners and high-fructose corn syrup, fruit juice concentrate and nectars and so on.

All sugar, whether natural or processed, is a type of simple carbohydrate your body uses for energy. Fruits, vegetables and dairy foods naturally contain sugar.
“Added sugars” are the sugars and syrups added to foods during processing. Desserts, sodas, and energy and sports drinks (yes – sports drinks are mostly crap!) are the top sources of added sugars.

Why is added sugar a problem?
Eating too many foods with added sugars sets the stage for potential health problems, such as:
– Poor nutrition. If you fill up on sugar-laden foods, you may skimp on nutritious foods and miss out on important nutrients, vitamins and minerals.
– Weight gain. There’s usually no single cause for being overweight or obese. But added sugar might contribute to the problem. Adding sugar to foods and beverages makes them more calorie dense. It’s easy to consume extra calories when eating foods that are sugar sweetened.
– Increased triglycerides. Triglycerides are a type of fat in the bloodstream and fat tissue. Eating too much added sugar can increase triglyceride levels, which may increase your risk of heart disease.
– Inflammation. Sugar fuels chronic inflammation, which contributes to degenerative disease and all kinds of issues. Anti-inflammatory nutrition is really what we should practice for long term health – and feeling our best!

By limiting the amount of added sugars in your diet, you can cut calories without compromising nutrition. In fact, cutting back on foods with added sugars makes it easier to get the nutrients you need! And – you have plenty of added benefits like reduced inflammation, improved overall health, better nutrition.

Take this easy first step: Next time you’re tempted to reach for a soda or other sugary drink, grab a glass of ice-cold water instead.
For advanced sugar avoiders: when you start craving sweet, drink some water, eat a snack rich in protein – and wait a bit. Better?

If you want to take it all the way – sign up for the info session this Thursday and join my SPRING INTO SUMMER PROGRAM.
Questions? Email me at barbara.birke@optimum-you.com.
I am looking forward to supporting you!

Be well,

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