The Must-have Health And Fitness Tracking App

The Newest Way To Track Your Progress 

Simulator Screen Shot - iPhone 6 - 2018-01-19 at 23.26.53Staying focused could not be easier with our latest fitness tracking graphs, available through the Model My Diet app for all iOS users. This newest feature displays a personal weight loss trend throughout your fitness journey, allowing you to keep on top of health and fitness goals and more importantly, to stay motivated!

The tracking graph feature available in the app, provides users a unique visual representation and prediction of when they will reach certain fitness goals. It crunches the numbers for the user so that they don’t have to!

See your future healthy self from all angles –– take progress pictures to keep on track and stay motivated, all while storing them privately within the app. Our newly updated iOS app allows the user to match their personal photos to their progress graphs to better visualize every step along the way.

 

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The Model My Diet Experience

Ready to take that first step towards reaching your health, fitness and personal weight goals? Our app makes it easy for you to set manageable goals and stick to them –– all while staying motivated! We understand that everybody’s goals and expectations are different which is why our app features countless options to make your fitness journey just as unique as you are. Remember, there is no such thing as a universally perfect body. With the Model My Diet app, you are able to set personal goals that are tailored to your individual self –– helping you achieve a healthier and happier version of yourself!

Available Features

The tracker app is free, although has in-app purchases available for those who wish to get added features to make their experience that much better! Our application requires iOS 9.0 or later and is compatible with the iPhone, iPad and iPod touch. Here are just a number of the unique features available on our most recent update to the iOS Model My Diet app.

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  • Track your daily weight change with daily weigh-ins and weigh-in streaks.
  • Monitor your stats and progress after inputting data such as your height and weight (start, current and goal).
  • Countless personalized options available when creating your own unique model including body shapes (hourglass, apple, pear, etc.), bust size and frame size.
  • Keep things fun with our ever growing fashion boutique which allows users to dress their model –– making it easy to create a mini version of you!
  • 12 hair styles in 6 different colours available to play with which are constantly growing.
  • Personalize your model even further by experimenting with different eyes, nose, and lips to make it as life-like as possible.
  • Integration available with the iOS Health app to merge stats.

Learn More

Model My Diet Inc. is an independent software company focused on helping you lose weight and keep it off! Our blog features the latest trends as well as useful information about everything health and fitness related to help keep our viewers up to date and on top of their own personal health. Since launching our free of charge iOS fitness tracking app, we have gained tremendous feedback which has led us to pack on new and super useful features to it! Learn more about Model My Diet Inc. as well as our Privacy Policy and terms of use. And stay tuned Andriod users for the release of Model My Diet!

The Age Of Making Fasting A Dietary Requirement Has Arrived

The word “fasting” has so many connotations that it’s easy to see why a mental block happens. Hunger is not something that makes you feel giddy with excitement. Thinking about it can easily make you cringe because we need food in order to have energy, right?

Studies conducted in the U.S., using a range of 8 to 107 participants (young, old, obese and non-obese), on fasting have shown an increase in fat loss for the participants. Furthermore, weight loss is determined by how much body fat is turned into fuel. An increase in insulin levels in the blood is known to aid in fat fuel consumption. The human growth hormone that is linked to fat loss (especially when increased in the body) also thrives when fasting is done with some frequency. Other benefits include improvement of waste (toxin) removals in the cells through cellular repair.

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Why Should One Opt For Fasting?

Fasting, or better known as intermittent fasting is proven to be a safer option for achieving the previously mentioned benefits. Done gradually and correctly, it can give your body the boost it needs to metabolize future foods consumed. Additionally, according to Dr. Michael Mosley, the author of The Fast Diet, fasting can ensure that the body becomes an effective fat burning furnace.

Medical Check-up

Most people are already familiar with medical check-ups before, and while fasting, especially when it pertains to checking glucose levels in the blood. It stands to reason that doing a medical check-up prior to attempting the dramatic change of fasting is simply put, a logical step.

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Avoid Failure Pitfalls

You might not already be aware of it, but when you sleep or wait between meals without snacking you are already fasting. It is, therefore, safe to assume that your body is no stranger to lack of food. Understandably, you may have some doubts, but you first need to stop thinking about how hard it is going to be.

Small steps are crucial –– start off with just a few hours or by cutting off one of your meals. Take one step further and use plenty of water to help with psychological hunger pangs. Ideally, when you wake up, try intermittent fasting for a few hours before lunch.

Clarity Of Mind Empowers Your Will

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Use past experience and knowledge to bolster yourself for the challenge of fasting. You truly do not know how strong you are until you overcome difficulties.

Trust your instincts and truly listen to your body by giving it what it needs and not what you want. Inspirational quotes are further aid on this journey, so use as many as you can until you create your own personal mantra!

Article Written By: Jennifer Dawson

Why High-Intensity Interval Training Works

The Benefits of HIIT

High-Intensity Interval Training (known as HIIT) is a workout technique that alternates between bursts of high-intensity exercise and short periods of recovery or less extreme activity. This type of workout is known to reap the muscle-strengthening benefits while burning off fat, all within a shorter timeframe than traditional exercise routines. A session of high-intensity interval training will push you to reach a high heart rate, as you complete as many reps as you possibly can. For instance, one would sprint for 10 to 20 seconds followed by a short period of walking before repeating intense activity again. This routine will ultimately force your body use more oxygen which causes your metabolism to work at a higher level than normal — allowing you to burn more calories during your workout and even hours later!   

More Time Efficient 

Unlike continuous training that can take up to an hour at the gym, HIIT is great for any busy schedule, as workouts can be done under less than half the amount of time without the fancy equipment. Your options are quite endless with what you can incorporate into your personal HIIT sessions. Anything from running to cycling or even traditional push-ups and jumping lunges, this workout technique can be done almost anywhere at anytime, no matter the constraints!

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Improves Your Cardiovascular Health

Since HIIT involves exertion that your body isn’t necessarily used to, you will most likely find your heart trying to jump out of your chest. However, studies have shown that after incorporating a few of these highly intensive, yet brief workouts to your routine, an improvement to your cardiovascular health can be seen in as little as two weeks. These bursts of rigorous activity have also demonstrated enhancements in how blood vessels transport blood through the body, while heightening brain activity. Overall, HIIT is not only beneficial to those who want to lose weight, but also to people who are looking to strengthen their cardiovascular fitness and better their circulatory system, which will ultimately help them to succeed in lasting longer during future workouts.

Boosts Endurance

Along with providing enhancements to your overall health, it’s no shock that high-intensity workouts will boost your endurance as well. This workout regimen will allow you to tolerate higher levels of intensity for a longer period of time which makes HIIT easier to maintain than continuous, low to moderate-intensity exercise. Another huge positive to this type of training is the fact that it’s easier on body joints, which can become problematic for long distance runners in particular.

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Easier To Maintain

Unlike traditional low to moderate-training that many people incorporate into their routine, high-intensity interval training will keep you on your toes. Not only are you not tied to fancy gym equipment, but your options remain unlimited in terms of what you can do for intensive activities and where you do them! In fact, many of those who have tried HIIT, end up sticking with it for a much longer time. This is no shock as HIIT leaves you with less time to be bored since you are constantly diversifying your workout routine, all while building up endurance!

Boost Your Metabolism With These 5 Foods

Kick-Start Your Metabolism Naturally

That’s right — you can do your metabolism a favour by simply eating the right foods! Incorporate these naturally delicious and health effective foods into your regimen to help burn off those extra calories with ease. Here’s a list of great wholesome options that allow your body to feel fuller for longer so you consume less calories, all while helping you increase the rate of fat loss during your next meal.

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1. Lean Meats

Something you may not have heard of before, known as the thermic effect, shows that your body doesn’t just burn off calories during exercise — it does it while digesting food as well! The thermic effect of food is ultimately the loss of calories experienced while digesting and processing various macro-nutrients. Though certain foods particularly high in fat do not apply greatly to this metabolic boosting effect, proteins and select carbohydrates however, are great food sources that have been perceived to burn a good percentage of calories through the digestive process. As a matter of fact, several lean meats have shown to burn anywhere between 20-35% of their calorie count through digestion. In simpler terms, if you consume 300 calories worth of a select protein, your body will use between 60 and 105 of those calories in the digestion process. Not only that but they are an all-around immense way to help build muscle and strengthen your immune system.   

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2. Whole Grains

Shockingly, foods rich in fibre actually require energy to break them down, as oppose to processed foods. As long as you are sticking to natural whole grains like oats, quinoa or brown rice — just to name a few, you will find yourself burning more calories rather than piling them up!

3. Green Tea

We’ve all heard about the tremendous health benefits of green tea however, many of these perks often go unnoticed! This nutrient-rich beverage is filled with a ton of antioxidants known as catechins — with the most renounced being Epigallocatechin Gallate (EGCG). This compound targets belly fat by aiding in the breakdown of fat cells, releasing them through the bloodstream and making them readily available for energy. EGCG found in green tea has also been proven to help reduce blood sugar levels by influencing the way that glucose is absorbed by the body. Another way that green tea has been noticed to help with weight loss is through its ability to reduce appetite due to its caffeine levels. It’s no doubt that this beverage has impressive health benefits alone however, combining other effective weight loss strategies such as an exercise routine and introducing more protein and less carbs to your diet will show further results.

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4. Avocados

Avocados are all the rage for many good reasons but weight loss doesn’t strike many people as being one of them. Despite their low calorie count, these fruits pack a punch when it comes to protein and fibre. They will not only keep you fuller for longer but also assist in melting off that stubborn belly fat! Thanks to their oleic acid content found within the healthy monounsaturated fats of the fruit, avocados help in satisfying your hunger in a healthy way. Studies have in fact shown the benefits of maintaining a diet that consists of high-oleic oils, which include the prevention of body fat distribution specifically around the waistline by dampening expressions of certain fat genes.

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4. Hot Peppers

Scientists have in fact unveiled that the compound Capsaicin — commonly found in peppers assist in faster abdominal fat loss. When this compound is consumed, it not only boosts the body’s ability to convert food into energy but it also serves as a natural appetite suppressant. So go on and spice up your next meal!

3 New Fitness Health Trends to Try Now and 2 to Avoid

As human beings we like to go with popular opinion, which is why health and fitness schemes are so popular. It seems as though a new program, diet, or exercise workout pops up on our social media feeds every day. However, not every plan works for everyone! We all need to find the perfect routine that works for us individually.

So how do we navigate the waters of the ever-changing world of fitness and find something that will work for us? Check out this guide to learn about three new health trends that can be adjusted to your schedule, and two that you definitely want to avoid.

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TRY – The Mind Diet

Also known as the Mediterranean-DASH Intervention for Neurodegenerative Delay, the MIND diet combines two popular diets: The Mediterranean Diet and the DASH Diet. This diet is not only designed to lose weight and stay fit, but also to improve brain health and prevent dementia. Therefore, this regimen focuses on healthy foods such as fruit, leafy vegetables, olive oil, fish, beans, and wine that are known to improve cognitive ability.

TRY – Water-based HIIT

High-intensity interval training (HIIT) workouts have been all the rage in the past couple of years. HIIT burns tons of calories by alternating between quick high-intensity workouts with short resting periods. It is said to highly increase your metabolic rate and help you burn calories faster. However, this year, water is all the rage and HIIT is coming off-shore and diving into the deep end. Many gyms are offering HIIT circuit class trainings in pools to offer more of a workout. Water provides added resistance to high-intensity cardio and maximizes the benefits of HIIT.

 

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TRY – Cruise Control Diet

The Cruise Control Diet is specifically designed for yo-yo dieters, or people that tend to fall in and out of diets. Since it can be hard to follow a strict diet, the Cruise Control Diet has four simple rules as follows: don’t count calories, eat natural foods, avoid processed foods, and enjoy guilty pleasures every now and then. These guidelines make the diet easy to follow and has become one of the highest rated diet programs of 2017. It is not just a diet, but a way towards a healthy lifestyle.

AVOID – Souping

Juicing has become a huge movement in recent years. However, now the trend has shifted towards souping. While souping can be a better choice than juicing, it eliminates key nutrients that are needed to stay healthy. According to dieticians, people on the souping diet miss out on a lot of protein and fiber. It is also difficult to stick to the diet plan as it can be rather boring and bland.

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AVOID – Things that Shake

Many people are attracted to equipment that make exercise easier. However, it’s time to face the truth –– exercise isn’t easy! You can’t buy a machine that will simply shake the weight off of your body. The vibrating lap belts and Shake Weights that you see advertised on your television screen are unfortunately a gimmick to make money. Users of these devices report that they did not increase their muscular strength and did not lose weight. You are better off saving your money and investing in a gym. Remember –– before jumping on the band wagon it is important that you do your research to avoid wasting time and money on false fitness fads!

 

Article written and submitted by: Jennifer Dawson

Embracing Curves and Finding Your Healthy Weight

When people talk about finding their healthy weight, they often mention Body Mass Index or BMI — a measure of relative size based on body mass and height. Medical professionals may use this value as a marker to determine an individuals weight category or a specific weight range that they fall within.

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While BMI can be very useful in determining a loose idea of average weight, there are many factors that it fails to take into account, and therefore it shouldn’t be used as the only indication of overall health. Many professional athletes are considered to be overweight based on their BMI since muscle weighs more than normal tissue or fat deposits. Women with larger than average busts also often find themselves on the wrong side of the BMI scale, even if their waist and hip measurements are well within the average for their height, because of the weight of their breasts. So how can you determine what body weight is healthy for you? And when is it time to stop worrying about your weight and accept that your curves are healthy?

Exercise Regularly

The first thing you can do is stop focusing on how much you weigh and start focusing on how healthy you are instead. This means saying goodbye to fad diets and hello to regular exercise. It is better to be fit than thin, and consistent exercise will make you stronger and less vulnerable to viruses that pose threats to your immune system. Traditional exercise will also increase your muscle and bone strength, leaving you less susceptible to the risks of osteoporosis as you age, including the added benefit of making your body appear leaner, even if your weight doesn’t actually change when you step on the scale. In fact, why not throw your scale away and instead of measuring your weight, choose other variables to keep track of? Measure how many hours of exercise you fit in each week or how many of your five a day you eat. By focusing on healthy habits instead of your weight you will live a healthier overall lifestyle. This is particularly important for individuals that have experienced disordered eating or who are prone to obsessive thoughts who may find that looking at the numbers on the scale on a weekly basis is detrimental to their overall health and well-being. 

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Eat Right

Although we may ignore the rules now and again, we all know which foods are healthy and which are laden with saturated fats. We also know that we should aim to eat at least five portions of fruit and vegetables each day, and that fruit makes a better snack than chocolate. A good way to assess how healthy your diet really is to write down everything you eat over the course of a week. Include everything in your food journal all of those afternoon snacks and every quick pick-me-up from Starbucks. We often think we are eating healthier than we are because we forget to count our small snacks and treats. By writing down exactly what you eat, you will have a clear picture of how healthy your diet really is, and will be able to see where you need to make changes without worrying about your weight. 

3Reassess Your “Normal”

One of the many reasons that women strive so hard to reduce their weight, and to fit into those size zero jeans, is because the media presents the idea that all women are slim, and that women who do not fit this have failed. Not only is this not true, it is ridiculous! Look around you and you will see happy and healthy women that come in all shapes and sizes. Being strong and healthy are better markers to judge yourself rather than just your number on the scale. That doesn’t mean that you shouldn’t be considering weight loss — many of us do have a few pounds to lose to reach our ideal size and shape, and there are changes we can make to our diet and lifestyle that will help us to reach our goals. However, weight loss isn’t the most important target. By reassessing your normal, moving your goalposts to something that is healthy and realistic for your body shape, and accepting yourself for who you are, you will find that you are both happier and healthier overall.

 

Article submitted and written by: Helen Ulu

Seeking Artificial Sweeteners to Lose Weight? Think Again!

It’s simple to understand why people who are trying to lose weight turn to sugar-free options when the label clearly shows zero calories. Many of us enjoy the sweetness but not so much the calories that these foods and beverages can pack on. But are the benefits of artificial sweeteners really all what they are cracked up to be?

Know the Difference: Sugar vs. Substitutes

Artificial sweeteners are much sweeter than natural sugar which is the reason why we only need a fraction of the amount to obtain the same level of sweetness as sugar. First off, there are several different types of sugar substitutes out there and many of them are marketed differently which can end up making it confusing for the consumer. For instance, some manufacturers state that their sweeteners (like stevia, aspartame or sucralose) are natural even though they are processed or refined. In most cases, these foods, although are low in calories, are filled with non-nutritive sugars which do not provide the same health benefits as natural whole foods. So which ever way that sweeteners are classified, it’s important to know that they are not the magical ingredient to a successful weight loss journey. As a matter of fact, they may be the cause of additional weight gain and can potentially hold you at higher risk of health problems.

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Health Concerns

It turns out that skipping out on the calories through synthetic sweeteners may be hurting us more than what we anticipated. Millions find it harmful to sip on “diet” soda daily, although what they don’t realize is that they may be setting themselves up for more health problems. Several studies have shown adverse effects on those who consume sugar substitutes regularly in comparison to those who do not. In fact, issues with our metabolism, gut health and overall appetite have been correlated to the consumption of artificial sweeteners.

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Artificial Sweeteners and Weight Loss

Many people actually end up compensating for the zero-calorie sodas by overeating and splurging elsewhere, thinking that they have saved on calories by going the sugar-free route. In reality, the regular consumption of synthetic sweeteners can play tricks on our minds and make it even harder to cut cravings and lose weight in more ways than one. These substitutes have been linked to an increase in appetite due to the fact that the body is not getting the fuel that it was expecting from the zero-calorie soda, which also impacts the natural metabolic rate. Artificial sugars simply do not satisfy the body in the same way that sugar does which may also cause your sweet tooth to amp up and crave even more, thus becoming addictive.

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Ultimately, studies have not shown support of the intended benefits of sugar substitutes on weight loss  in fact, they have demonstrated nearly the polar opposite of that! People who consume artificial sweeteners are more often associated with long-term weight gain, diabetes, high blood pressure, heart disease and other health issues. So it’s time we realize that looking past the number of calories we “skip out on” through substitutes can actually work in our favor, especially when it comes to maintaining good health.

Back to School Meal Prepping Done Right

So it’s back to school which means it’s back to our busy schedules — cramming work, school and exercise into each of our hectic days. The truth is, many people slack when it comes to healthy eating as this time of year rolls around by taking shortcuts while cooking because they simply cannot find the time to do it. However, with a little extra planning, those weeknights can be made easier through mastering the art of meal prepping!

Meal prepping 101

Meal prepping may come across intimidating to most people — the thought of cooking for an entire week at one time can seem daunting. However, with proper planning and execution, you will find yourself with a ton of extra time on those busy weeknights without the stress of having to whip up meals off the top of your head!

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Plan Ahead

First thing is first, make a list! Avoid the grocery store chaos along with the overwhelming aspect of shopping for a weeks worth of food by making a shopping list before getting there. Once you come up with an organized lineup of your meals that you will be eating for the week, you can further break it down by the ingredients that you will be needing for each meal. Be sure to include breakfast, lunch, dinner, along with snacks, and keep it as organized as possible. This will not only help save you time when you get to the grocery store, but also keep you from making pit stops in the candy aisle.

Tips to Successfully Meal Prep

Organization is definitely crucial to get you started however, it won’t be the only thing that keeps your meal prep going. Adapting a healthy and clean lifestyle takes time, hard work and a lot of dedication to be successful. The key to getting into a regimen that sticks is to make it as easy as possible for you to manage and continue in the longterm. So let’s dive into the tips and tricks of meal planning to help you successfully save time, money, all while eating clean and avoiding those frenzied weeknights.

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Don’t Do it all at Once

If you are a beginner when it comes to preparing your meals, start by cooking for a few days at a time, instead of the entire week. This will lessen your load when it comes down to cooking on that Sunday night. Not only that, but you won’t have to worry about eating the exact same thing for lunch all week  which can be a drag! Be sure to have a variety. Even if you stick with the same protein through the week, modifying side dishes or sprucing up salads is an easy way to keep it interesting while satisfying your taste buds. Another great yet simple tip is to plan snacks with minimal ingredients, while incorporating raw fruits, veggies or nuts. This way, you can constantly change up your repertoire without overcomplicating it.

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Pick your Foods Wisely 

Try to stick to staple food items, this will simplify your cooking when it comes to preparation and limit the time you spend in the kitchen. Not only will you save time, but you will most likely save some money when buying simple, yet fresh produce rather than specialty items. Going the gourmet route may be tempting for the taste however, the more extravagant the food is, the sooner it will spoil and stink up your fridge!

Choose the Right Packaging  

The containers you package your meals in should not be overlooked, especially when it comes to the size. Be sure your containers are not too big — this will likely lead to packing larger portion sizes and result in over eating. Since you will be using them throughout the week, it’s better to invest a higher quality, BPA-free packaging to be sure they won’t be falling apart through the constant heating and cooling or pose any health problems. 

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Remember that meal prepping is meant to help you throughout your week by lightening your load of things to do on weeknights when work and school become stressful. This will not only give you more time to do things you love but also the opportunity to workout and stay active! When done right, meal preparation will declutter your busy weeks and keep you on the right track for clean eating.

5 Simple Ways To Improve Your Diet

Getting started on a new workout routine may be tough but improving your diet doesn’t have to be. Instead of going cold turkey or making drastic changes which is often what many try and fail to stay consistent with, focus on your current regimen and make one small change at a time.

Skip the soda

Swap the soda out for water. If you are the type who finds water incredibly boring to drink, change it up a bit. Add a few slices of lemon and make things even more interesting by adding different berries, or grab some mint leaves from the garden. This will provide the refreshing flavour without any added calories or sugar which soda is loaded with!

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Cut down on processed sugar

Find a way to cut down on sugar while still fulfilling your sweet tooth. For instance, ditch the slice of cake and have a bowl of fruit instead. This will keep you feeling energized and provide you with additional vitamins and minerals that you would not get from traditional dessert that’s overfilled with processed sugars and fats.

Don’t cut out your favourite foods

That’s right, don’t say goodbye to your favourite delicacies! Instead, try to improve the amount of control you have when it comes to indulging. For many, cheat days can be an effective way to do so by allowing only small portions of comfort foods  as long as nutritional goals are being met throughout the week.

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Keep a food diary

Keep track of your progress by what you consume and how you feel after eating particular foods. This will not only give a better understanding of your personal eating habits but also help you to become more mindful of what you eat in the future. Keeping a food journal for just one week has been proven to help those dieting pinpoint exactly where they need improvement when it comes to nutritional needs as well. It’s also a great help for those who meal prep during the work week, keeping ideas of what to cook organized and can even lower your grocery bill! 

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Clean out your cupboards 

Out of sight, out of mind! Do some kitchen cleaning and clear out the junk from the cupboards. Many people find themselves snacking on unhealthy foods because they are simply surrounded by them. Purging processed foods will not only help control your unwanted cravings but also help with future eating habits in the long run.

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