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Simply Sarena

Simply Sarena

Home | Toxin Free | 10 Tips to Clean Up Your Diet

10 Tips to Clean Up Your Diet

Healthy Lifestyle, Toxin Free

I keep seeing all kinds of “Fad Diets” going around. Lately, it seems like the Keto Diet and Intermittent Fasting are really popular. A few years ago, everyone was doing the Paleo Diet, juice cleanses are popular too. But how do you figure out what’s right for you? Let me tell you 2 things…there is no “one size fits all” diet. Everyone’s body is different and everyone has individual dietary needs. Also, just putting it out there, not all calories are equal…1000 calories of broccoli is healthier and more beneficial to our bodies than 1000 calories of cake with frosting. A 5 year old could tell you that.

So if there’s no one diet that will work for everyone and if calorie counting is a thing of the past, where do we start if we want to get healthy??!

Well I’ll give you this suggestion…start with just cleaning up your diet. Feel out what works for you and what makes you feel good. Try different foods and see when you feel most energized and have less brain fog. And if you have to, write down the foods you eat and how you physically and mentally feel after you eat it.

So without further ado, here are my 10 tips to get you started!

***I am a Certified Integrative Nutrition Health Coach however, this blog is my own personal experience and my own opinion and is not to be mistaken for health and nutrition advise. For more information, please see my blog disclaimer.

1.Eat Real Food!

Rule of thumb, if you know what it is or what is used to be, eat it! Eat food that comes from the earth. That’s the food God has provided for us to eat. You can eat lots of fruits, vegetables, whole grains (not refined), organic animal protein, beans/legumes, etc. Nothing processed, no preservatives, just eat food in its most natural state.

Real, whole foods spread out on a surface. Includes plenty of vegetables and animal protein.

2. Avoid Packaged Food

This goes along with eating real food, but avoid anything that comes in a package. Packaged foods usually have a long ingredient list with all kinds of preservatives, fillers, artificial colors, flavoring, refined carbs, refined sugars, trans fats, I could go on. Most packaged food is not real food…its food imitations in my opinion. We should not be eating it if we want to feel our best and look our best.

3. Avoid Sugar

Americans eat WAYYY too much sugar. About 40-50 years ago, the average person ate 10lbs of sugar per year. Now, the average person eats 150lbs of sugar per year! And we wonder why we have increasing rates of diabetes and cancer. Sugar is more addictive than cocaine and our population is extremely addicted to sugar. If you want to get healthy, one of the best things to do is cut out sugar.  (For tips on how to cut back on sugar, click here.)

4. No Soda, Limit Alcohol

This goes along with avoiding sugar. One 12oz bottle of Coca-Cola has 39g of sugar (that’s way more than a days’ worth.) Even worse, that sugar is from High Fructose Corn Syrup which is genetically modified and contains glyphosate (cancerous weed killer.) Coca-Cola also has caramel color which is a possible carcinogen, so it’s best to avoid. (Dr. Mark Hyman has a great post on the dangers of High Fructose Corn Syrup.) And it’s not just about avoiding the sugar in soda. Artificial sweeteners have a whole laundry list of issues as well, so they should also be avoided.

A lot of alcohol has added sugar too…especially mixed drinks. They’re loaded with artificial flavoring, colors, and sugary syrups. If you’re going to drink, limit it to one or two drinks and stick with something like red wine, which at least has some health benefits and high antioxidant content.

If you’re craving a carbonated beverage, try some Kombucha! (But read the label first because some of them do have added sugars.)

5. Cook at Home

The best way to know what you’re eating and what is going into your food is to cook at home. Also, the good, loving energy going into the food you cook at home makes it even better! It’s easy to avoid excess sugar, salt, preservatives, and additives when you’re making it yourself. Also, any recipe can be modified and any ingredients can be swapped for something healthier. Cooking at home is a great way to experiment and figure out what you like and what makes you feel good!

6. Plan Ahead

Part of cooking healthy meals at home is planning ahead. Make a list of meals you’d like to make during the week before heading to the grocery store. Or if you’re like me and like to meal prep, make a list of what you need to prep before heading to the grocery store. When I meal prep, I like to make a few days’ worth of a protein like chicken or fish, and whole grain like rice or quinoa. I also always have lettuce to make a salad in the fridge too with Bragg’s ACV dressing. I store that in the fridge and I know I can put together a well-balanced meal any time!

Also, planning ahead prevents you from mindlessly wandering the grocery store isles. When you plan ahead and make your grocery list, stick to it and don’t wander down the center isles where most of the junky food is kept. Generally, try to stay in the perimeter of the store.

7. Go for Frozen, Not Canned

Frozen fruits and vegetables are great! They’re usually frozen immediately so they maintain most of their nutrients. Also, they don’t have a bunch of salt or chemicals like BPA that canned food has. Plus, frozen fruits and vegetables can be stored in the freezer for months! It’s always great to have a stash so you always have something healthy in your kitchen.  

8. Avoid the Dirty Dozen

EWG comes out with a Dirty Dozen list for the year with the fruits and vegetables that have the most pesticide contamination. Any food on the Dirty Dozen list should only be eaten if it’s organic. Otherwise, skip it…the large amount of pesticides is definitely not doing your body any good.

EWG's List of Dirty Dozen foods. Includes strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes.

9. Ditch the Condiments

Condiments like Ketchup, BBQ Sauce, Mustard, Mayonnaise, etc. have a lot of preservatives, artificial ingredients and fillers. You can find healthier versions made with real ingredients however, if you’re not sure what to look for to make sure it’s okay to eat, just avoid it. You can easily season any food with some olive oil and seasonings like basil, parsley, cilantro, onion powder, garlic powder, rosemary, thyme, etc. Real seasonings…not seasonings with “Natural Flavors” on the ingredient label.

10. Eat Foods That Make You Feel Good (Physically)

This is the most important tip of all! Everyone’s body is different! You could be eating the “healthiest” food on the planet, but if you feel like junk after, you’re probably eating something your body doesn’t like. You want to eat food that makes you feel good, energized, that digests well, that makes your skin look good, and that makes you feel good mentally too. The best thing you can do is listen to your body. Even make a food log and write down how you feel after you eat certain foods to figure out your own nutritional needs! There is no “one size fits all” when it comes to diet and food.

So there you have it! Have you tried any fad diets? Did they work for you? Leave me a comment because I’d love to know your thoughts!

July 13, 2020 · Leave a Comment

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HI EVERYONE!

I’m Sarena


I’m a Northern Virginia based Integrative Nutrition Coach, a Toxin Free Lifestyle enthusiast, a dancer, and a dog mom to my sweet girl, Miss Cammie.

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simply.sarena

So many women suffer every month from debilitating So many women suffer every month from debilitating period cramps. The conventional way of treating them actually makes the problem worse!

❌Birth Control covers up the symptoms because you don’t get a real period. Meanwhile, whatever is causing the cramps in the first place is still going on in the body and probably getting worse! Birth Control does not treat cramps…it only hides the problem!

❌Ibuprofen may help in a pinch but it doesn’t treat what is actually causing the cramps in the first place. Also, ibuprofen is really bad for gut health (and poor gut health could also be a cause of cramps) so you could be making the problem worse!

❌A lot of women turn to junk food on their period however, junk food is inflammatory so if your cramps are caused by inflammation, you could be making the problem worse! If you’re craving chocolate, you probably need magnesium, so if you’re going to eat it, eat good quality DARK chocolate! 

The biggest favor you can do yourself is listen to your body and figure out what is causing the issues in the first place! The answer is different for everyone and there is no one size fits all solution!

Feel free to DM me if you need any support! 

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#womenshealth #periodcramps #periodcrampsrelief #nontoxicliving #lowtoxlife #lowtoxliving #hormonehealth #hormonehealthcoach #womenshormones #hormonal #hormonalimbalance #hormonalimbalances #nutritionforhormones #nutritioncoach #healthandnutrition #holistichealth #holistichealthtips #periodtips #periodproblems #periodpositive #periodpain
Sugar gets such a bad reputation, but not all suga Sugar gets such a bad reputation, but not all sugar is bad!!!

Natural sugar is necessary because it gives us energy! You can find natural sugar in fruits, vegetables, and sweeteners like raw honey, pure maple syrup, dates, coconut sugar, and more.

Watch out for sneaky sugars in processed food as they cause blood sugar spikes which gives us that instant energy but we crash. It also causes type 2 diabetes and insulin issues. 

When you’re reading the ingredient label on food, watch out for different (not so obvious) names for sugar. 

Just because something says 12g of sugar doesn’t mean that 12g is bad sugar…which is why you always need to check the ingredient label for the source of the sugar!

Also, people think Stevia is healthier which isn’t necessarily the case. Stevia is highly processed and should only be consumed occasionally unless you’re consuming stevia in its purest form! 

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#addedsugar #naturalsugar #stevia #holistichealth #holisticnutrition #sneakysugar #ingredientlabels #ingredientsmatter #lowtoxlifestyle #lowtoxdiet #sugarfree #sugarfreediet #sugarfreelifestyle #nontoxicliving #healthyeatinghabits #healthyeatingtips #sugartips #nutritioncoaching #nutritionfacts #nutritiontip
Birth Control does NOT cure a hormone imbalance!!! Birth Control does NOT cure a hormone imbalance!!! Birth Control hides the symptoms of a hormone imbalance, meanwhile the problem is getting worse.

A lot of women struggle with severe symptoms when they come off birth control because they never addressed the underlying cause of their hormone imbalance.

If you are struggling with hormonal acne, period cramps, severe PMS, mood swings, etc. and you think birth control is going to fix the problem, it will not!

There are a lot of factors that can cause a hormone imbalance from our diet, to hormone disrupting chemicals in our daily products, to external factors like stress, lack of sleep, etc. that can throw our hormones out of whack!

If you need support with your hormones, feel free to DM me!

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#hormonehealth #hormonehealthcoach #lowtoxlife #lowtoxlifestyle #crunchyblogger #holistichealthcoach #holistichealthandwellness #womenshealth #womenshealthmatters #womenshealthtips #womenshormonehealth #birthcontrolproblems #birthcontrolpills #birthcontrol #holistichealthcoaching #naturallivingideas #naturallifestyle #naturallivingtips #healthtipsforwomen #pcoslifestyle #hormoneimbalance #hormoneimbalances
Our bodies and hormones are so complex! If you’r Our bodies and hormones are so complex! If you’re eating right, limiting toxin exposure, and still can’t seem to get your hormones under control, it could be a different lifestyle factor coming into play!

We are not men, we do not have the same 24 hour hormone cycle that men have.

We have different needs for different times during the month! Being in tune with your body and doing what it needs at that time is so important!

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#hormonehealth #womenshealth #womenshormones #holistichealthandwellness #lowtoxlifestyle #toxinfreeliving #healthandwellnesscoach #healthandwellnesstips #birthcontrolproblems #birthcontrol #regulatehormonesnaturally #hormoneimbalance #womenslifestyle
These are foods that have been marketed to be heal These are foods that have been marketed to be healthy, but they’re not. There’s so many other actually healthy foods you could eat that are much more satisfying than these. Keep reading for why these aren’t the best options!

❌Whole Wheat Bread: This one comes down to the ingredients. One popular whole wheat bread contains Soybean Oil, Soy Lecithin, and Natural Flavors. Also because I have a gluten sensitivity, eating slices of any bread is a no for me!

❌Cereal: So many cereal’s are full of sugar and synthetic vitamins which are not properly absorbed by our bodies, not to mention artificial colors and flavors. Also, a lot of cereal has extremely high levels of glyphosate! Not a great way to start your day.

❌Flavored Yogurt: Any yogurt except plain yogurt has a lot of sugar. You’ll also find natural flavors and gums in some popular brands. Natural flavors is an easy way for companies to not disclose all ingredients and gums can cause digestive issues. In my opinion, you may as well have a bowl of ice cream and enjoy it than try to be “healthy” with flavored yogurt.

❌Farmed Salmon: You may think you’re making a healthy choice by choosing salmon however, farmed salmon should be avoided as it is basically big agricultures version of salmon. It is bred in crammed cages, fed an unnatural diet of fish meal & animal by products, and they are full of pesticides and antibiotics 🤢

❌Granola Bars: Granola bars are full of a lot of sugar including corn syrup. You may also find soybean oil or canola oil which are inflammatory, and natural flavors. You’re better off baking some cookies and knowing exactly what you’re putting in the cookies. 

Did any of these surprise you?? Let me know in the comments! 

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#healthyeatinghabits #unhealthyfood #lowtox #lowtoxlife #crunchygirl #holisticnutritioncoach #iinhealthcoach #iinalumni #iingrad #toxinfreeliving #nutritiontips #nutritionfacts #eathealthybehealthy #healthychoices #foodismedicine #dontbefooled #biggovsucks #biggovermentsucks #healyourselfnaturally #healyourselfwithfood
I’ve had so many women reach out to me lately ab I’ve had so many women reach out to me lately about wanting to get off birth control, but they’re scared how it will effect their body.

The truth is, if you got on birth control for bad period cramps, hormonal acne, irregular periods, etc., birth control was covering up the problem…not fixing it!

When you go off birth control, you’ll probably find you’ll have the same problems of not worse.

That’s why balancing your hormones is so important when coming off birth control!

These 3 tips are a great place to start! There are so many different things you can do to get your hormones in check. 

Follow for more holistic health & nutrition tips!

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#postbirthcontrolsyndrome #getoffbirthcontrol #hormonehealth #hormonehealthcoach #saynotobirthcontrol #womenshealthcoach #womenshealthmatters #womenshealthtips #womenshealthandwellness #womenshealthadvocate
✨Make sure you save this recipe for later!✨ T ✨Make sure you save this recipe for later!✨

These are the BEST healthy peanut butter chocolate chip cookies 🍪 

Recipe: 

1 egg
1 cup of peanut butter
1/2 cup coconut sugar
1/4 cup ground flaxseed
1/2 tsp aluminum free baking powder
3/4 cup dark chocolate chips (make sure you check the ingredient label and only use clean chocolate chips!)

Bake at 350 degrees Fahrenheit for 8-10 minutes!

Let me know if you give these a try! 

#healthydessertrecipes #glutenfreecookies #refinedsugarfree #bakingreel #holisticnutrition #hormonefriendly #womenshealth #womenshormones
It’s still January for a few more days! Last y It’s still January for a few more days! 

Last year, I did a lot that wasn’t working for me. I got so stuck in my routines, I was saying “yes” to everything, even if I didn’t want to, because I didn’t want to offend anyone.

This year, I’m only doing things that light me up and that are in alignment with my goals 💕✨

Health isn’t just about what we eat and the products we use, it’s also about how everything else in our life makes us feel and effects our physical health.

At the end of 2022, I realized I needed to make a change when I was starting to get headaches almost daily again. I had also spent soooo much money it makes me sick thinking about it.

No more! I’m putting myself and my goals first this year! 

#newyearnewme #2023goals #freshstart #holistichealth #holisticwellnesscoach
I ALWAYS have these 5 tea’s on hand 🍵 Green I ALWAYS have these 5 tea’s on hand 🍵

Green Tea: Contains caffeine so it gives me energy. Green Tea is also high in antioxidants!

Echinacea Tea: Has immune supporting properties. It’s even known to shorten symptoms of colds and the flu!

Dandelion Tea: This tea is a powerful liver detox! It also has anti-inflammatory properties.

Raspberry Leaf Tea: This tea is great for a woman’s cycle. It’s high in magnesium and vitamin B6 so it helps relieve PMS symptoms and helps regulate hormones.

Chaga Tea: Chaga is the king of medicinal mushrooms. It’s full of antioxidants and has anti-inflammatory properties. It helps regulate blood sugar and blood pressure, it boosts the immune system, and it may even slow the growth of c**cer cells. Literally the KING! 

My favorite brands of tea are @yogitea, @tradmedicinals, and @numiorganictea. These brands have organic teas and their tea bags are plastic free!
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