Posts by My Collage Blog

Beginners Guide To: Building your Email List

Are you asking yourself what is a email list and why do I need it when starting a blog? Well Starting and building your email list is one of the most important things you can do when starting your blog. And this is where people who like your site enough to sign up and give you their email address. Your mail list are your future customers, your future friends, and potentially future blogging partners. In this beginners guide I will tell you all the ways to build your email list. So let’s jump right in!


How Often Do You Email Your Mail List?

Check in on them weekly, send them amazing advice and tips, help them, educate them, send them gifts. Then when you ask for a favor (or sell your product) they will already have a relationship with you and help you.

When Do You Start Emailing Your List?

If you only have ten people on your email list, still reach out to them! Send them a quick welcome email. Ask them how they found your site. Ask them how you can help them. Even if you get one response, you’ll start to build a relationship with that one person.

You have a Gmail account to send emails ? That will work in the beginning to send email’s to your list. Just remember to BCC the email addresses when you send an email to a large list (this hides the emails from everyone on the list). You don’t want everyone’s email to be visible.



What Can you use Besides Gmail to Email Your List?

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Mailchimp and Convertkit are two of my favorites, but they both can do different things. Mailchimp you can bring your audience data, marketing channels, and insights together so you can reach your goals faster. With Mailchimp, you can promote your business across email, social, landing pages, postcards, and more — all from a single platform. It is FREE until you get 2,000 subscribers.

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With Convertkit Make a living doing work you love. Grow your audience to grow your income Your email list is your biggest asset. With Convert Kit, it’s easy to customize and embed forms on your website to turn casual readers into subscribers. Don’t have a website? You can build a landing page to start growing your list today. Increase conversions with automated emails that feel personal Our visual automations tool makes email marketing simple. With your funnels laid out on the screen you will always know where your subscribers are and can start to understand how they act. We connect to the best tools to help you build your business We focus on being the best at email marketing and then build great integrations with e-commerce, landing page, membership site providers, and more. And with over 80 integrations, you’re sure to find the right tools for your business.

Examples of Emails you can Send to your Readers

  • Optins
  • An email course
  • Your newest blog post
  • A welcome series
  • Weekly tip
  • Survey or just a personal email with a few questions

Optin and Lead Magnet Ideas to Grow Your Email List

Opt-ins, are also known as freebies or lead magnets, act as little gifts in exchange for the reader to subscribe to your email list.

Below is a list of different types of optin you can give to your reader in exchange for their email address.

  • Cheat sheet
  • How to video
  • Short ebook
  • Printables
  • Checklist
  • Calendar
  • Spreadsheets
  • Coupon

Get access below to receive these 10 printables.




How To Grow Your Email List

Silver Macbook Pro
  • Popups (I use Sumo and Convertkit)
  • Use Pinterest to promote your freebie
  • Add a Call to Action in the banner of your Facebook blog page or group
  • Opt-ins (shown in this post)
  • Sharing a landing page to your opt-in on social media – definitely ask your social media followers to sign up to your list too.
  • Promote your freebie on Facebook promo days
  • Webinars

Another way you can use opt-ins is to offer them on a landing page. A page dedicated to one purpose, either collecting and email address or selling a product. Landing pages work great at converting subscribers. Here You can see my landing page for How To Navigate WordPress . Also remember, direct people back to a page to gather emails, rather than just to your home page.

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To learn Blogging TIPS:

20 Ways to Get More Traffic to Your Blog

Blogging can be overwhelming especially in the beginning when you have no clue what to write about or where to go after you have written your 1st blog post. And building traffic takes time and work, but the KEY is to be consist and don’t give up! These 20 ways can help you get more traffic to your site in no time!


20 killer tips to driving more traffic to your site

  1. Share your content on Facebook, and ask friends and family to share it on their page as well. You can also join group boards on here as well to share your content on.
  2. Blog consistently.
  3. Get on Pinterest and create great pin’s  about your blog and join group boards.
  4. Deliver killer content.
  5. Guest post on someone else’s blog.
  6. Respond to comments and emails. Get involved in people’s lives. Show them you care.
  7. Write attractive headlines.
  8. Use photos.
  9. Get on Twitter. Tweet links to your posts and other useful content.
  10. Organize your posts with lists and subheads.
  11. Be a resource.
  12. Write stuff people will want to link to.
  13. Be Helpful, people like to read things that can help them or solve a problem if you can do this then they will tell more than 1 person about your blog or site.
  14. Be Funny.
  15. Ask questions, see what their biggest issue is or obstacle and answer it on a blog post.
  16. Make a podcast, talking is a lot faster than typing this is also good for when your low on time.
  17. Request a link from someone else to a blog post.
  18. Optimize your site for search engines.
  19. Have internal links to other related blog posts.
  20. Leave thoughtful comments on other people’s blogs.

We all as bloggers get stuck at times and need help especially if your a new blogger! I hope these 20 powerful tips on getting more traffic to your blog help you like they have helped me.


To learn more Blogging Tips

50 Useful and Quick Kid Friendly Lunch Ideas

Back to school for the kids has officially started! With these useful and quick lunch ideas packing lunches will be smother than ever. These 50 kid friendly lunch items will help you and your kids pick and choose the perfect lunch for each day of the week!


Lunch Prep Tips:

  • If your kids are old enough, then ask for their help with bagging snacks.
  • Try packing lunches the night before. This can help you out so you won’t be scrambling around in the morning trying to get everyone ready and out the door.
  • Mix up their lunch so your child won’t get sick of the same thing every day. 

Main Course Ideas

Sandwiches 

  • Peanut Butter and Jelly
  • Ham and Cheese
  • Turkey and Cheese
  • Tuna
  • Salami & Cheese
  • Peanut Butter and Banana
  • Roast Beef & Cheese

Wraps

  • Chicken Cesar Salad
  • Chicken Ranch
  • Lettuce Wraps
  • The sandwiches above can be wraps

Additional Main Course Ideas

  • Chicken Nuggets
  • Nachos
  • Pizza
  • Lunch Meat, Cheese & Crackers
  • Burritos
  • Chicken Quesadilla
  • Mac ‘n Cheese
  • Mini Corn Dogs

Snacks/Sweet Treats

  • Jerky or Beef Sticks
  • Pretzels
  • String Cheese
  • Popcorn
  • Goldfish
  • Pickles
  • Graham Crackers
  • Pepperoni and Mozzarella Cheese
  • Sun Chips
  • Fruit Snacks
  • Fruit Roll-up
  • Cookies
  • Rice Krispy Treats
  • Pudding

Fruit

  • Apples
  • Grapes
  • Bananas
  • Blueberries
  • Strawberries
  • Peaches
  • Blueberries
  • Cantaloupe
  • Watermelon
  • Applesauce
  • Oranges/Mandarins
  • Mangos

Veggies

  • Baby Carrots & Ranch
  • Cucumber
  • Baby Corn

What to Drink

  • Water/ Diffused With Fruit
  • Juice
  • Lemonade

To learn more on ways to help you and your kids, check out these 3 great blogs below!

How to teach your Child to be self – motivated  

12 ways to get your child up and out the door on time

How to know if your Child is Being Bullied

SIGN UP for my EMAIL LIST and get this nifty lunch check list and note page for your fridge!

30 Must See Fall Decorating Ideas For The Home

It’s that time of year where the weather gets cooler, leaves begin to change colors, that’s how we know autumn is here. This is my favorite time of year, as Halloween and Thanksgiving are drawing nearer and nearer it’s time to start decorating the house for fall. Whether you are looking for some chic indoors pumpkin-themed projects, or just making final touches on the fall scene outside of your house, these 30 must see fall decorating ideas will help inspire you for all the right fall touches for your home.


AND THE LIST BEGINS..

This is a great piece for a end table in the living room!


This would look great by the front door or in a hallway. See all these great accessories below.


The perfect FALL wreath for your front door!


Learn how to make this adorable inexpensive seasonal sign below.


Who doesn’t love the dollar store? Click below to learn how to make this creative candle!


Learn how Ann put together this easy table décor below.


Decorate for Fall with farmhouse DIYs using products from Dollar Tree.


If you like this look and want to know where Room Anchor got them, click below.


Pumpkin decorating ideas by taking Dollar Tree pumpkins and turning them into DIY farmhouse pumpkins. Painting pumpkins is such and easy inexpensive fall décor idea.


Make this easy DIY Fall Wreath featuring orange and red berries for a gorgeous Fall addition to your front door.  It’s quick to make in just 15 minutes!


Welcome sign’s for the front door are VERY popular right now. Check this one out below!


This rug is another front door must, and is another popular accessory for the front door! After you lay the rug down you would put a mat like be one below on top.


A fall mat is another great accessory for the front door. “Hello Pumpkin” is just screaming ITS FALL YA’LL !


This wreath is so cute and would be perfect for the front door or hanging inside the house.


There is nothing like spicing up the couch or furniture with some fall pillows!


Fall decorating doesn’t require a ton of money or pumpkins! Learn my six simple tips on how to decorate for fall — the simple way.” Laura from Inspiration For Moms

-Laura from Inspiration For Moms


Learn how to make this Fall Banner with Book Page Leaves below.


This piece can be perfect for the dinning room table.


Check out these handmade Cork Pumpkin decorations.


This is a great rustic fall look, more than 1 lantern around your house the better . You can add candles or little plastic pumpkins to put inside.


This is a gorgeous centerpiece for the table.


For a super simple, easy fall décor, grab a pumpkin container and make some adorable fall succulent planters!” -Maison De Pax


To see where some of these pieces are from click below.


These pumpkins are cute for your mantle or any side table in the home.


Adding a couple of cozy knit throws on each end of the couch. These can be perfect for snuggles on a cold day or night.


How to make a wood pumpkin for Thanksgiving is a super easy project that requires minimal tools and hardly any patience.


This is a P E R F E C T fall wreath. Beautiful fall colors that will look great on your front door or in your home.


Living Room Fall Decorations Ideas.


This cute pumpkin accessory is perfect for the mantle or a add in to the center piece for the dinning room table.


These fall pillows are great for spicing up the furniture.


How to Maintain Weight Loss

While losing weight is difficult for many people, it can be even more challenging to keep the weight off. And just like losing the weight takes a lot of commitment so does maintaining it. Want to learn how to maintain all that weight you just lost; these 6 things will keep you on the right track to maintaining your weight loss.  


Measure your Portions

Stress can play a big role in weight gain, which is why it’s very important to be aware of why you’re eating at any given time. Eating sensible portions, and always using measuring cups and spoons. Another good thing to do is use a scale to weigh out your fish and chicken this helps to know if the size is a good portion size which is 150 grams. Memorize these portion control sizes for easy weight loss.

Shut Down Emotional Eating

Most people hide or just ignore the fact that their relationship with food is not the healthiest, which can easily lead to an expanded waistline. Trying your best to AVOID processed foods and red meats all together and mainly sticking to whole foods is the healthiest choice for maintaining your weight. Another BIG thing is only eat when you are hungry; eating if you’re not hungry is basically emotional eating. Try to keep your mind busy so you don’t think about eating, a good thing to do is go and exercise for at least an hour. It can be anything to get your heart rate UP like fast walking, biking, swimming, running and doing your favorite workout five to six times a week.

Commit to a New Lifestyle

It’s easy to start a diet. The hard part is making those healthy changes into a permanent part of your lifestyle. A great way commit to a new lifestyle change is to plan ways to incorporate the changes into the structure of your daily routine. Here is an example, meal planning for the week and grocery lists create structure around nutritional changes. If your goal is exercise-related setting a reoccurring schedule is a structure that creates consistency. Planning your schedule so that it is predictable sets you up for success. Over time using structure makes the changes become second nature.

Find a Workout that you Love Doing

 You must find a workout you enjoy in order to make physical fitness a lifelong habit.  At first you can mix it up and try different activities until you find something you like. There are many different exercise routines you can follow or activities to try. If you don’t like lifting weights or running, try sports like, martial arts, kick boxing, spin classes or dancing. Don’t assume that exercise needs to just be lifting weights or jogging thinking this can limit you from finding something you would truly enjoy.

Use Technology to Help You Maintain Weight Loss

Technology can be our greatest weight loss ally without having to step one foot in the gym or paying for a nutritionist to help you manage you food intake. Apps such as MyFitnessPal can help track your meals and activity levels throughout the day, increasing motivation and accountability. The app is free and available on iOS and Android. The Nike+ Training Club app is one of the best because it offers more than 100 free guided workout videos for beginners all the way up to seasoned vets. The app also offers four-week training programs at a variety of fitness levels for getting lean, more toned, or stronger. Nike Training Club is free on Android and iOS.

Have a Good Support Network

Maintaining your weight after loss requires a good support network. Health coaches are a great way to get individual support and accountability. Groups provide support by bringing together people who are motivated to make the same changes. Many health-related groups are conducted through social media making support for basically any lifestyle goal extremely accessible. Individual and group health programs work because they support, inspire, and bring an accountability factor in ways that we cannot sustain by ourselves.


To learn more on How to maintain a Healthy DietCLICK HERE

To learn more on How to Naturally Cleanse Your BodyCLICK HERE

To learn more on What Foods to Eat and Not Eat on a Low Carb DietCLICK HERE

To learn more on How to Lose 5 Pounds in 1 WeekCLICK HERE

9 Benefits of Having a Home Security System

These days it not uncommon to see people have security systems in their homes. The #1 reason to have them is to keep you and your loved ones safe! And to keep any intruders out while you are not home or sound asleep at night. If you don’t have a security system yet and are searching if getting one is even worth the money and time; then here are 9 benefits to having one in your home.


Protects Valuables

This is what most people immediately think of. Throughout our lifetimes we collect and purchase items that have meaning to us. These things represent who we are and the accomplishments we have made. Having visual documentation of the home intrusion increases the likelihood that the burglar will be identified for the crime committed. Check out this alarm system.

Keep Intruders out of your Home

The biggest reason a homeowner should consider installing a home security system is that it offers protection to family members from intruders. In some cases, burglars may still target a home either knowingly or unknowingly when members of the family are inside. When a security system is in place this often provides family members with enough warning to get to a safe location. This can be inside or outside the home while the alarm system dispatches local authorities. Check out these cameras.

Allows Remote Access to Your Home

The ability to keep an eye on their home even when they are away is one of the biggest perks of having a home alarm system. As technology has improved, many home alarm systems now allow users to log on to the internet via their computers or smartphone and access their home security system remotely. These functions not only allow homeowners to watch for intruders, but they also help to protect the home remotely. Turning on lights at a specified time through remote access can help to give the illusion that someone is at home even when they are not. Accessing the heating or air conditioning can help to prepare the home for sudden temperature changes to prevent pipe damage and can also help to save on electric or gas bills.

Lowers Homeowner’s Insurance

The cost of homeowner’s insurance coverage varies on location, coverage, payment plans, insurance company, type of house and some other factors. In general, homeowners receive a 10-20% discount on their insurance by having a functioning home alarm system installed.

Having Someone Else to Monitor Your Home

Another great benefit to having a monitored home security system is that it provides constant monitoring even when you are unable to do so yourself. If you are leaving town for business or going on vacation this can be nerve wracking even with a home security alarm. But with monitoring services there is always someone to respond to emergency situations.  Having this is beneficial because it does track significant events and dispatch emergency personnel when needed. Home security systems can respond to alarms triggered as a result of a house fire, a carbon monoxide leak, or an intruder.

Protects You and Your Family of Fire or Gas Problems

 Alarm systems can also provide additional protection barriers for homeowners. While heat detectors can be purchased without the installation of a home security system. Using a smoke detector alone will not signal authorities. These two facts alone are enough to reinforce the importance of having a home security system that will signal authorities to respond to a house fire.

Another system that alarm system offer is the detection of carbon monoxide which is very deadly and poisoning. This is caused by a colorless and odorless gas that is found in combustion fumes. Carbon monoxide can be released from stoves, burning wood or charcoal, heating systems and gas ranges among other things.  The most severe cases of carbon monoxide poisoning can result in death. Other symptoms may include dizziness, headache, chest pain, nausea, vomiting and confusion. Carbon monoxide leaks can be discovered via carbon monoxide detectors. These small devices resemble smoke detectors and can be purchased alone or as part of a home security system.

Helps Keep Tabs on Kids

If you’re away from home, you can use your provider’s mobile app to watch what’s happening in your home via cameras, so you will know who your teens are inviting over when you’re away. If you have automatic door locks, you can even remotely unlock them to let the kids in after school, so they don’t have to worry about carrying a key to the house.

Improves Electricity Management

This service allows users to control your thermostat, lights and small appliances on any web-enabled device. This works as a great tool while you’re on vacation to help give the home the appearance that someone is there or being able to turn off anything that was left on while away.

Medical Assistance When Needed

These types of devices are designed so that individuals can press a button or pull a cord and immediately have emergency services dispatched to their home. This service is mostly used by the elderly and or individuals that are sick or with special needs. The biggest concerns for family members of the elderly is the potential of falling; with a medical alert feature, if an elderly person falls at home when they are alone, they can signal the authorities for help immediately. This feature is not standard on many home security systems but is common enough that it can be obtained.


To learn more on All Natural Home Products CLICK HERE

12 Amazing Tips on Getting Your Kids Up and to School on Time

As summer is ending and those school mornings are drawing nearer and nearer. The thought of rushing out the door to make it to school and work on time, or  the whining that they aren’t getting to wear their favorite night shirt to school , or arguing with them about what they can and can’t wear to school, is like a future nightmare waiting to happen for some. But to save you of that crazy nightmare these 12 amazing tips will help you and your kids be prepared along with getting on a great schedule that will get everybody out the door smoothly!


Choose outfits the night before.

Arguments over what they can and can’t wear will be resolved the night before, no use in fighting over clothes at 7 am and going to work and school in a mood.


Have a designated spot for all their stuff.

If kids know where to store their backpacks, jackets, and shoes as soon as they get home, they won’t have to rush around the next morning trying to collect it all again. Try these stick-on hooks for everything they work numbers and help keep me and my family organized!


Get the kids to bed on time.

When kids go to bed early like 8:30 or 9 (depending on their age, my daughter is 12) she wakes up the next morning cheerful and in a good mood. When she goes to bed later than 9, I noticed she never wants to get up and is groggy and grumpy. Getting your kids to bed where they get 8 hours of good rest is beneficial to them being able to stay on task at school and not wanting to fall asleep in class.




Prepare the night before.

 I make time after my daughter is asleep to making her lunch and preparing whatever else I need to so the next morning is a breeze.


Stay on top of signatures.

Avoid last-minute scrambling by asking kids about permission slips, tests, or reports cards the night before. Making a family inbox for important paperwork so anything you need to see will get to your attention easily with out the digging through backpacks the next morning.


Start a family calendar.

Field trips won’t sneak up on you if the day’s events are posted right on the fridge.


Let your kids pick an alarm clock.

When my daughter started the 4th grade, I let her pick out her own alarm clock to get her ready to start learning to tell the time and get her ready to get up on her own in the mornings for school. This helped her on getting on a schedule in the mornings all though there was times I was her 2nd alarm clock when she would hit the snooze button.


Kids should get themselves ready.

When my daughter started the 1st grade she started dressing herself and brushing her own teeth along with brushing her hair, I helped with putting it in a ponytail and she picked out the bow. Having her do all this before I got to her hair allowed me to have this extra time to get ready for work.


Speed things up with music.

On the days my daughter just didn’t want to move out of the bed I would play music softly at first and then gradually go louder and louder. And if she continued to play dead, I would kiss her all over her face and tickle her until I knew she was fully awake. A little loving from mommy never fails!


Keep breakfast simple.

Most mornings my daughter is slurping up a bowl of cereal or munching on a piece of toast or having something else quick like waffles in the toaster or pop tarts.


Put together an emergency pack.

For mornings when we’re running late, you can put an emergency pack together or make a kit for in front of your child’s seat. In it, you can include a sports bar, hairbrush, barrettes, and a few dollars so the kids can buy their lunches at school if you didn’t have time to pack them.


Taking breaks.

On the weekends my daughter and I love to sleep in and I let  her stay up a little later Friday nights and Saturday nights then we get back to our routine on Sunday evening.


To learn more on motivating your child for school  CLICK HERE

To learn more on If your Child is being Bullied or IS the Bully CLICK HERE

The Best Organic Facial Cleansers for Every Skin Type

Organic cleansers leverage the power of nature’s most potent fruits, vegetables, herbs, and clays in order to cleanse, repair, and nourish the skin without using chemicals.Whether you have dry, sensitive, acne-prone, aging, oily, or normal skin, there is an organic face wash out there that’s sure to work wonders for your skin.

Some of the many cleansers sold today are filled with cheap preservatives and harsh soaps that can actually irritate your skin. Some cleansers that are branded as “organic” may contain cheap fillers and very little organic material. Others make claims about their results, while overcharging for common and inexpensive organic ingredients. All the organic cleaners on this list do not include any ingredients like Sulfates, Parabens, Phthalates, Petrochemicals + Mineral Oils, Synthetic Fragrances + Dyes, PEG compounds, and Ethoxylated Ingredients. These organic cleansers on this list are made with high-quality organic + natural ingredients, contain no harsh soaps, and have a track record of satisfied customer reviews. Here are 10 of the best high quality organic facial cleansers.


To learn more on: All Natural Sunscreens CLICK HERE

To learn more on: All Natural Dry Shampoo CLICK HERE


The Best Natural and Organic Sunscreens

Being in the sun is something everyone does and opting a chemical sunscreen for a all-natural and organic sunscreen is a vital part a healthier skin care routine. Sunlight can provide all sorts of health benefits but too much exposure can cause serious damage to your skin that include wrinkling of the skin, age spots, skin burns, and the worse cancer. Wearing a healthy sunscreen product on your body every day is the best way to prevent damage to your skin. There are a lot of ineffective sunscreens on the market today. Most of these sunscreens typically offer protection in the form of either a mineral sunscreen or a chemical sunscreen. Mineral sunscreens are made with zinc oxide and titanium dioxide. These minerals sit on the surface of your skin and physically reflect sunlight away from the skin. Chemical sunscreens work a bit differently and have caused concern amongst dermatologists. Instead of physically deflecting UV light away from the skin, chemical sunscreens absorb the UV radiation into the skin and dissipate the energy via a chemical reaction under the skin. Additionally, there is concern that chemical sunscreen ingredients can go into the bloodstream very quickly after minimal use. Because of this, most dermatologists recommend using mineral sunscreens instead of chemical sunscreens. The recommendation is to AVOID chemical sunscreen ingredients that include oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxate. Here is a list of 10 natural and organic sunscreens with OUT these harsh chemicals in them!


What Is SPF?

SPF stands for Sun Protection Factor and it is a measure of how long you can stay out in the sun without getting sunburned. To use it, you simply take the amount of time you can normally spend outside without getting burned and multiply it by the SPF of a product.

For example, if you can go 10 minutes outside without getting burned, then an SPF of 30 would allow you to stay out in the sun for 300 minutes (5 hours) before getting burned. The higher the SPF, the longer you can stay out in the sun.

A high SPF doesn’t mean that you are getting stronger protection. A SPF 50 sunscreen can block about 98% of UV rays while a SPF 100 will only block 99%. No sunscreen can block 100% of UV rays and higher SPFs only add marginal filtering protection. The amount of time that you can spend out in the sun without getting burned depends upon how much melanin you produce.

Melanin is a protective pigment that naturally protects your cells from UV radiation. The more melanin/pigment in your skin, the longer you can stay out in the sun naturally.


What Foods To Eat And NOT Eat On A Low Carb Diet

When on a low carb diet be careful of special “low-carb” products, such as pasta and chocolate.  There are many companies that use false advertising to get you to buy their “low carb” products that are full of starch, flour, sugar alcohols and other sweeteners. Something to remember is don’t eat “low carb” versions of high-carb stuff – like cookies, bars, chocolate, bread, pasta or ice cream – unless you are SURE of the ingredients. Another thing is to avoid products with the words “net carbs” on them. That being said here are the GOOD and the BAD things to eat and drink.


                                                       Foods to Eat

  • Meat: Any type: Beef, pork, lamb, etc. you can also eat the fat on the meat as well as the skin on the chicken. You can always choose organic or grass-fed meats.
  • Fish and seafood: All kinds: Fatty fish such as salmon, mackerel, sardines these all have high amounts of omega-3 fatty acids.
  • Eggs: All kinds: Boiled, scrambled, omelets, etc. You can also choose organic eggs.
  • Natural fats and high-fat sauces: Coconut fat and olive oil or regular butter can be good options. These are all healthy fats.
  • Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, spinach, asparagus, zucchini, eggplant, olives, spinach, mushrooms,cucumber, avocado, onions, peppers, tomatoes, lettuce, other kinds of leafy greens. These are lowest in net carbs and can be enjoyed at all levels of carb restriction.  To Learn More on: Low-carb vegetables – the best and the worst CLICK HERE
  • Dairy products: Real butter, cream (40%fat), sour cream, Greek/Turkish yogurt and high-fat cheeses, which can help you stay full. Be careful with regular milk, reduced fat and skim milk they have a lot of milk sugar. Avoid flavored, sugary and low-fat products.
  • Nuts: Great for a treat. To learn more on: Low-carb nuts – the best and the worst CLICK HERE 
  • Berries: Okay if your not needing to be strict with carbs. 

                                      Do Not Eat These High-Carb Foods

Sugar: The worst choice, period. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals – avoid them along with artificial sweeteners as well

Starch: Flour, wheat products or other refined cereal grains, even if labelled “gluten free.” This means bread, buns, pasta, crackers, porridge, muesli. Whole grains are included too – on a low-carb diet they are just less bad. Also, potatoes (sweet potatoes too), potato chips, French fries, corn products and popped corn, rice. Beans are also relatively high in carbs, so they’re not good low-carb options.

Beer: Is bread in liquid form. Avoid low-carb beers (“lite beer”) they still contain more carb’s than dry wine or pure liquor.

Fruit: While berries like blueberries, raspberries and strawberries are fine in small amounts, be careful with other fruit. They are high in carbs and sugar, which can raise blood sugar, may slow down weight loss.

Avoid eating fruit This piece of advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious but unfortunately fruit contains a lot of sugar – around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right? Five servings of fruit per day are equivalent to the amount of sugar in 16 ounces of soda (500 ml). Controversial to what many people believe, the natural sugar in fruit is identical to the sugar in soda and other sweet beverages (about 50% glucose, 50% fructose). Sugar from fruit can shut down fat burning. Eating a lot of fruit can increase your hunger and slow your weight loss. For best results, you may want to avoid fruit   To learn more on: Low-carb fruits and berries – the best and the worst CLICK HERE   

                                                   What to Drink

  • Water – Try to make this your drink of choice, flavored or sparkling water is fine too, but be sure to read the ingredients list to check for added sugars.
  • Coffee – Black or with small amount of milk or cream is good for weight loss.
  • Tea – The information for coffee above applies to tea as well.

To learn more on: Low-carb drinks – the best and the worst CLICK HERE

Alcohol: You can drink dry wine, champagne or sparkling wine (extra dry or brut), whisky, brandy, vodka and gin. Vodka and soda water with a wedge of lime makes a great drink

     To learn more on: Low-carb alcohol – the best and the worst drinks CLICK HERE

Eat only when hungry

  On a low-carb diet you should eat when hungry. And if you’re not hungry DONT EAT. Eating more food than you need to stay full will slow down weight loss.

 Skipping meals

People usually say don’t skip breakfast it’s the most important meal of the day, but research has confirmed that you don’t have to have breakfast. Don’t eat if you’re not hungry. And this goes for any meal.

On a strict keto diet, the hunger and urge to eat tend to decrease a lot, especially if you have excess weight to lose. Your body may be happily burning your fat stores, reducing the need to eat.

Some people fear that they will lose control if they don’t eat every three hours, making them eat thousands of calories and blowing their diets completely.

                   How to see if your losing  weight with out the Scale

Focusing primarily on weight and stepping on the scale every day might be misleading, causing anxiety and can mess with your motivation.The scale is not always your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Weight or BMI are imperfect ways to measure your progress. Losing fat and gaining muscles means great progress, but you may miss this if you only measure your weight. It’s smart to also track the disappearance of your belly fat, by measuring your waist circumference.

How to do it:

  1. Put the measuring tape around your middle, slightly above your belly button (to be exact: at the midpoint between your lowest rib and the top of your hipbone, at your side)
  2. Exhale and relax (don’t suck in your stomach)
  3. Make sure the measuring tape fits snuggly, without compressing your skin
  4. Then Measure

Compare your result to these:

  Good  Decent  Too high
Women below 31.5 inches  31.5-35 inches  over 35 inches 
  (80 cm) (80-88 cm) (88 cm)
       
Men below 37 inches  37-40 inches  over 40 inches 
  (94 cm) (94-102 cm) (102 cm)

Measuring your progress

Measuring your waist circumference and weight before starting your weight-loss journey and then once a week or once a month and so forth. Write the results down so that you can track your progress. If you want, you can measure more areas: around the buttocks, the chest, the arms, legs.

Your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and digestive system contents: Don’t worry about short-term changes, follow the long-term trend instead.

Your health is very important to helping you living a healthier and longer life!  


Check out these 2 energy and metabolism burners HERE Watermelon & Sour Gummy Worms

To learn more on: Losing 5lbs In 1 Week

To learn more on: Naturally Cleansing Your Body

To learn more on: How To Maintain A Healthy Diet