TAKING ACTION: ✅Share your three colorful fruits and/or veggies today! Remember, one of them needs to be green in color! ✅What are your thoughts on crowding out the junk? Have you ever thought about this approach? So far, we’ve challenged ourselves to eat more of the rainbow over the past couple of weeks, and that got me thinking—that’s exactly how we should approach fat loss and getting healthier ⬇️ By focusing on what we can ADD instead of focusing on what we are eliminating. With our Sugar Detox right around the corner and our Color Challenge (adding more fruits/veggies to our diets), we’ve been focused on what we’re adding—and that will help tremendously when we eliminate sugar in a couple of weeks. When you “crowd out” sugar with plenty of fruits and vegetables, you won’t crave processed sugar as much! 🙌 If you think about it, our Color Challenge is like killing two birds with one stone ⬇️ 🎯 We’re getting in more micronutrients (essential vitamins, minerals, and nutrients) 🎯 We’re crowding out processed food. The more fruits and veggies you eat, the less hungry you’ll be for the other stuff. If you’re interested in this idea of crowding out the food that doesn’t serve you best to help you reach your goals, check out the optional reading below! Crowding Out: The Healthiest Way to Start Eating Better | old.CindyNunnery.com

TAKING ACTION: ✅Share your three colorful fruits and/or veggies today! Remember, one of them needs to be green in color! ✅Be honest—do you think your body is telling you that your blood sugar is on a roller coaster? What are the signs and symptoms? Let’s talk about it! A little sugar science for you today ⬇️ You may not believe you have a problem with your blood sugar because you aren’t insulin resistant, pre-diabetic, or diabetic; however, sometimes we don’t know what we don’t know. Here are some signs to look for if you’re unsure. It’s important to remember that these signs can point to numerous things and do not necessarily mean blood glucose/sugar is the problem. 📌 struggling with fat loss despite being in a calorie deficit 📌 brain fog and/or mood swings 📌 mental health issues 📌 blurred vision 📌 strong sugar cravings 📌 increased heart rate and/or irritability According to research, 96 million people have prediabetes (often a precursor to Type 2 diabetes) and more than 80% of people with prediabetes do not even know it. So, yeah, generally speaking, we do have a problem with blood sugar… If you’re like me and like to nerd out on the science, feel free to check out today’s optional reading below ⬇️ The Blood Sugar and Fat Loss Connection

This was Trey’s (my husband's) breakfast this morning 😋 2 slices of sourdough bread 3 organic eggs 2 cups oat milk (or almond milk) 2 tsp of vanilla 2 tbsp grass fed butter Cinnamon powder to taste Mix all ingredients together in a bowl and soak both sides of bread in it, then sprinkle cinnamon on both sides of bread. Fry both sides in a pan with 2tbsp of melted butter! Top with bananas, strawberries and 100% maple syrup!

TAKING ACTION: ✅Share your weekly NSV in the comments below AND share your three colorful fruits and veggies! Let’s have some fun today! 🎉 It’s Friday, and you know what that means—we get to celebrate ourselves today! 🎉 All too often, we don’t pay enough attention to the small wins—the ones that don’t show up in pounds lost. But here is the reality—the scale is one of the least accurate predictors when it comes to how well you’re doing overall. That’s just the truth. I’m not saying it doesn’t matter at all—but it only matters if you don’t have any other non-scale victories happening. If everything is going in the wrong direction and you know you aren’t doing what you need to do, that’s the only time the scale could *possibly* be a part of the overall picture. If you are living a healthy lifestyle, eating for your goals, and moving your body, then it’s time to start paying attention to what’s going in the right direction ⬇️ 🎉More energy 🎉Your clothes fit better 🎉Less cravings for processed food 🎉You’re getting stronger 🎉You’re sleeping better The list goes on… Consider what has been going in the right direction lately, and take time to celebrate it today! Celebrating your wins is an important piece of continued motivation for your brain. Don’t bypass the opportunity.

TAKING ACTION: ✅Share your three colorful fruits and/or veggies today! Remember, one of them needs to be green in color! 💚 ✅While we haven’t officially started our Sugar Detox, it’s a good idea to work on reducing your sugar intake ahead of time. What is one thing you regularly consume that you could cut out today? As promised, let’s talk about the role that processed sugar plays in your blood sugar. We could talk about this subject for days and still not put a dent in it. Throughout the rest of the month, we’ll cover the high points. As we discussed last week, your body and brain need glucose—they just don’t need the quality or quantity the average person consumes. Think about it this way: Plants need water, but not too much water. The same goes for your body/brain and glucose. All foods can affect your blood glucose, but generally speaking, processed sugar treats have a huge impact. More specifically, sweet carbs like cake, ice cream, and fruit juice are going to be the types of carbs that spike your blood sugar really high. You may already know this, but something you may not have known is that what typically happens after your blood sugar spikes is a blood sugar crash (where your blood glucose drops too low). This is what happens when you experience brain fog, headaches, and fatigue after eating starchy or sweet carbs. The high/low pattern is what is known as dysregulated blood glucose levels. 📉 This pattern repeats itself because, after your blood glucose drops, the craving center of your brain says, “Find more of what made you feel good!” It creates a vicious cycle with negative short-term and long-term effects. The goal is to consume foods that help you maintain a steady glucose level throughout the day—by avoiding processed sugar and opting for natural sugar sources (like berries, fruit, and even honey).