Leaner Creamer

Stepping into a new month with intentions is an excellent driving force for how you want your month to be. Instead of having long term goals that can be daunting, monthly intentions are more achievable and motivating. They can help guide your day-to-day into a much more peaceful and healthier life.

 Continue Reading to find out some of our tips and examples on how to create your monthly intentions!

Creating monthly Intentions:

1. Be Realistic; our main goal here is to set tiny achievable goals that shouldn’t be overwhelming.
2. Don’t just focus on your career; remember you can never be successful if you don’t take care of your body and mind.
3. Think about monthly events; alter your intentions based on what’s going on during that month and how you can serve yourself best
4. Don’t be too hard on yourself; if any intentions don’t get achieved, you still need to give yourself credit for acknowledging what you want and need for yourself. P.S there’s always next month!

Monthly intentions examples:

• Read a few pages of a book daily
• No blue light before bed
• Try a new Leaner Creamer flavor
• 10k steps a day
• Check in on Friends and Family more often
• Try a new workout class
• Cook a new healthy recipe

 Final thoughts, the best investment you will ever make is in yourself. Think deeply about what your soul truly needs while writing down your intentions of the month.

For most of us, coffee is the first thing on our mind as we get out of bed in the morning. Yet, several studies have proven that doing so can have a negative effect on your health. So how can we combat this issue? By adding a splash of creamer to your plain cup of joe. Our sugar-free, lactose-free, and gluten-free creamer is just 15 calories and will help dodge the detrimental side effects of coffee on empty stomach whilst providing several health benefits. Keep reading to find out the difference between having Coffee plain versus with Leaner Creamer.

 The effects of plain black coffee first thing in the morning:

1.Increased stomach acid Coffee alone carries numerous acids that contribute to the increase in our natural stomach acid. This leads to heartburn, IBS, and leaky gut, aka your worst nightmare.

2.Cortisol spike Cortisol is highest in the morning and the caffeine on an empty stomach will result in a spike the hormone. Thus, not gaining any caffeine benefits since Cortisol is already at its maximum.

3.Anxiety Plain black coffee stimulates our fight or flight mode leading to brain fog and a lower stress tolerance. Who wants to start their morning with an anxiety attack?

 Why adding creamer would be a good idea:

1.Lowers Ph level to combat acidity Research has proven that just adding a dash of creamer will lower a cup of coffee’s PH level. Thus, avoiding digestive issues that follow.

2.Decreased risk of esophageal cancer Adding creamer will lower the thermal energy making it a safer option.

3.Pull down jittery effects Less cortisol, less anxiety, and jitters.

4.Not your ordinary Junk Creamer! Leaner Creamer is coconut oil based and infused with natural herbal supplements that will curb cravings, boost your energy, and boost your metabolism with its proprietary all-natural blend of Citrus Aurantium Extract, Hoodia and Green Tea Extract.

Leaner Creamer, the only better for you all-natural coffee creamer. All our creamers are non-dairy, sugar free, gluten free, keto friendly, and an excellent health choice for your health goals! Order your leaner Creamer today for a Leaner and healthier you.

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If you’re trying to lose weight but aren’t seeing results, you’re not alone. In fact, most people who try to lose weight don’t see the results they were expecting right away. When it feels like you’re doing everything right and still not seeing results, it’s easy to want to throw in the towel. Before you give up, read these common mistakes and try to fix your routine.

 1. You’re too focused on the scale. If you’re someone that only measures your weight loss success based on your scale weight, give yourself a break. The number on the scale is only one measure of weight change. Your weight is also influenced by fluid functions (water retention), hormonal changes and how much food is in your system. You could also be losing fat and gaining muscle. Try measuring your waist with a tape measure instead of focusing on the scale.

 2. You’re eating unhealthy low-fat or “diet” foods. A lot of products will try to disguise themselves as being “diet” foods with low-fat but are loaded with sugars to improve the taste. Don’t fall for this, read labels and choose foods that are nutritious and minimally processed. Even your coffee creamer is something to look out for. Switch to a healthy option like Leaner Creamer that’s sugar-free, lactose-free, gluten-free, keto-friendly contains zero processed flavors and is made with a natural coconut oil.

 3. You’re not eating enough protein. The amount of protein you consume when trying to lose weight is important. This is because protein helps to reduce appetite by increasing the feeling of being full. It also decreases calorie intake, increases metabolic rate and protects muscle mass.

 4. You’re eating too often. Although some advise to eat smaller meals throughout the day, if you’re not careful you could be consuming too many calories. Try to eat when you’re hungry and only when you’re hungry to avoid excess calories.

 5. You have unrealistic expectations. Losing weight takes time and work. Don’t give up if you don’t see results right away. Trust that if you put in mental and physical work to lose weight, you will start to see results. Never compare your progress to others, your body is unique and results won’t be the same as others. Be patient and have faith!

As we transition from summer to fall and then onto winter, we are leaving behind the humid weather and welcoming the cooler weather. Such a transition requires a new skincare routine since both kinds of weather have a different effect on the skin. So let’s get you all prepared for fall/winter by talking skin!

 Cooler weather makes for dry air and even drier skin, which could lead to eczema and dry, itchy skin. To avoid getting dry skin and having to deal with all the itchiness, here are some tips:

 1 Thicker Moisturizer Say goodbye to all those lightweight moisturizers because when it comes to dry skin you need something that is moisture boosting. You don’t need to worry about having to look for a new brand, all you have to do is look for a thicker moisturizer within the brand you trust and enjoy.

 2 Body Lotion Just like how your face gets dry, so will the skin on your body, so it is recommended during fall and winter to add body lotion to your skincare routine. By doing so, your body will stay smooth and hydrating this cold weather season.

 3 Cut Back On Exfoliants A lot of dermatologists recommend cutting back on the use of exfoliants during the cold season because they contain ingredients that are harsh for dry and itchy skin. So, instead of exfoliant

 4 Pills When it comes to hydration it is recommended to start from the inside out. The best way to do so is by taking supplements that are oriented towards restoring the skin on your body.

 5 Invest In A Humidifier We’ve been talking about the outside weather having an effect on your skin, but the air at home can also play a factor. Investing in a humidifier can help solve that issue by boosting the hydration in your home using your own moisturizer.

In our current times, it’s easy to get off track from your weight loss goals. Once you’ve fallen off it can be difficult to get back on. Don’t let your health and fitness goals intimidate you. We’ve created a list of simple routines and best workouts for beginners to help you get your weight loss journey back on track. Start slow and steady until your body feels ready to add more intensity to your workouts. Remember that the path to reaching your goals is not always linear, push yourself but don’t beat yourself up.

 No equipment simple workouts:

 1. Reverse Lunges, 3 x 10 reps per side. Strengthen your thighs and hips in this workout. Stand with your feet hip-width apart. Take a long lunge/step backwards so that your knees create 90-degree angles. Next slowly pull yourself up to the starting position. For greater intensity, hold onto weights (create weights out of water bottles).

 2. Hip Bridges, 3 x 10 reps. Build your glutes, legs and backside. Lay on your back with your knees bent, feet slightly apart and flat on the floor. Keep your heels down while you squeeze your glutes tight and raise up your hips. Slow down to increase intensity. Don’t forget to breathe!

 3. Basic Squat, 3 x 20 reps. Boost calorie burn and gain muscle in your legs and glutes with this exercise. Start by standing with your feet shoulder-width apart. Bend your knees and slowly push your hips back as you lower down into a standing-seated position. Make sure your knees do not go past your feet and that you keep your back flat. Squeeze your butt at the top for added muscle.

 4. Forearm Plank, 3 x 5-minute hold. Planks are no fun, but wow do they work. Build abs and strengthen your core with this one. Lay flat onto your stomach and from this position, push yourself up onto your forearms. Keep your legs straight and together. Breathe and hold for 5 minutes each.

 Keep this up at least 3 times per week to maximize your results. Don’t forget to hydrate and breathe!

The worst feeling ever is that of being bloated. Whether you're about to hit the beach, go on a hot date, or are just feeling a little extra puffy around the waistline, sometimes you just want to get a little relief. Today on the blog, we've got a list of foods that will help you banish that bloat... check them out right here!

 Apple Cider Vinegar

Apple Cider Vinegar can do practically everything. Because it helps to balance levels of stomach acid, it can help to reduce bloating as well. Try taking a shot of ACV the morning before you have to fit into a tight dress. We know... eek! ACV shots?...but your tummy will thank you!

Lemon

The polyphenols in lemons help to reduce bloating by reducing inflammation in your digestive tract. Try squirting some lemon on your salad, or infusing a glass of cold water or hot tea with some lemon next time you need to reach for a drink.

Carrots

The potassium in carrots helps ward off bloating. It produces a slight diuretic effect, allowing your body to flush itself out. That means your body will be looking (and feeling), its best for your next important occasion!

Green Tea

Staying hydrated is an important way to fend off belly bloat, but green tea especially helps to reduce inflammation in the digestive track and elsewhere. This will help you to look and feel less bloated. 

Eggs

Eggs taste as great as they are for you. And they have the added benefit of preventing bloat as well! Their high protein content will make sure that your body isn't ballooning like it would when you consume carbs or dairy.

Olive Oil

Olive oil is full of omega-3 fatty acids and antioxidants that are anti-inflammatory, which will help your stomach look its flattest. The best way to consume olive oil? Drizzled on top of eggs, another bloat-busting food!

Oats

Oatmeal has a prebiotic effect on our stomach, which allows healthy gut bacteria to thrive. When there are ideal levels of stomach bacteria, your belly bloat won't appear as it would if you are having bacterial problems in your digestive tract.

If you’re like the majority of people, you probably have a sweet tooth. In fact, the average adult consumes around 22 teaspoons of additional (non-natural) sugar per day. Although sugar is delicious, excessive sugar intake is linked to health problems such as obesity, diabetes, heart disease, high blood pressure and even skin issues. That’s why many people are opting to start a sugar-free diet.

 If you’re someone that is looking to start a healthier diet plan and want to remove unnatural sugar from your eating habit, this blog is a great place to start! We’ll go over the best tips to help you go sugar-free so you can get your life and your health back on track.

1. Start slow. The trick to going sugar-free is to not go cold turkey right away. If you immediately take out sugar, your body’s response will crave it more. Starting slow and creating an eating plan will help you begin the transition. Swap out your sugary creamers for healthier coffee creamer alternatives like Leaner Creamer, swap soda for carbonated water and try eating more fruits with natural sugars

2. Cut out the obvious sources of sugar. You know when something contains too much sugar. Have the courage to drop the foods you know aren’t good for you like: pastries, baked goods, ice cream, soda etc.

3. Read food labels. Switching to no-sugar means you’ll have to start reading food labels. There’s hidden sugar in so many products and can be found in things you may not think twice about such as crackers, baked beans, grains and even pizza.

4. Learn the code names for hidden sugars. When you start reading labels, you’ll see different names for sugar. Try to completely remove these from your diet. Some code names include: glucose, fructose, lactose and sucrose.

5. Don’t drink it! We often think sugars are found in what we eat. But sugar is largely found in beverages, too. Avoid sugary and processed coffee creamers, make the switch to healthy alternatives like Leaner Creamer; a non-dairy, sugar-free coffee creamer. Avoid soda and sugary fruit juices

At Learner Creamer, we offer a healthy alternative to your high sugar and processed creamers. All of our coffee creamers have no dairy or sugar, gluten-free and excellent for your weight loss goals. Order your coffee creamer today for a leaner and fitter you!

If you’re a big cookies & cream fan, you’re in for a treat! We created a recipe to make chewy, gooey and flavorful cookies that are gluten-free and low in sugar! Finally, a healthy desert recipe that doesn’t sacrifice taste! Keep reading to find out how to make this scrumptious treat.

When you think of cookies & cream, most think about the classic Oreo cookie. The good thing about Oreos is that they just released a new gluten free option! It’s just as good and we love using them in our recipes alongside our new cookies & cream Leaner Creamer! Find out how to make our irresistible cookies that will leave everyone coming back for more!

Gluten-Free Cookies & Cream Cookies

Ingredients:

• 1 & ½ Cup Gluten-Free Baking Flour
• ½ Cup Coconut Oil
• 1 Cup Coconut Sugar
• 1/3 Cup Cookies & Cream Leaner Creamer
• 1 tsp Baking Soda
• 2 Eggs
• 1 tsp Vanilla Extract
• ½ Cup Sugar-Free Chocolate Chips (Dark & White Chocolate)
• ½ Cup Gluten-Free Oreos

Instructions:

1. Crush Oreo cookies (make sure to keep some chunks)
2. In a medium bowl, whisk together the flour and baking soda & set aside
3. In a large bowl, mix coconut oil and coconut sugar and then add eggs and vanilla extract. Mix well until combined
4. Slowly sift in dry ingredients (Oreo cookies, Leaner Creamer, chocolate chips & flour/baking soda) use a rubber spatula to fold ingredients together
5. Scoop out 1.5 tablespoons of dough per cookie and place onto cookie sheet keeping 1-2 inches apart
6. Place in oven for 10-15 minutes or until cookies are lightly golden and slightly soft in the middle
7. Remove from oven, let chill & enjoy!

At Learner Creamer, we offer one of the healthiest coffee creamers in the market that have no dairy or sugar and are gluten-free. Order your coffee creamer today for a leaner and fitter you!

In this day and age, about 1 in 133 Americans are sensitive to gluten. If you fall into this bracket or are someone who simply wants to cut gluten out of your diet, there’s a lot of positive side effects that will leave you feeling happier and healthier. Keep reading to find out what could happen when you stop eating gluten.

1. Your “brain fog” could go away. Brain fog is the feeling of being feeling exhausted and out of it, mentally. It’s typically related to diet and your gut health. Going gluten-free helps support a healthy gut and can help you feel clearer minded and awake.
2. Your energy levels will spike. Since digestion requires a lot of energy, it takes a toll on your body when it tries to process gluten. When you go gluten-free, your gut will require less strain and your energy levels will improve.
3. You might lose weight. Gluten contains a lot of calories and when you switch to a gluten-free diet, you’ll eat healthier alternatives that could cut calories.
4. You’ll feel less bloated. Gluten tends to inflame the stomach and causes individuals to feel bloated and will experience less gas.
5. Reduce your joint pain. Since gluten can cause an abnormal immune reaction, it increases the risk of inflammation in the joints especially in the knees, back and wrists is a common symptom of celiac disease. A gluten-free diet will help to prevent this type of joint pain 
6. Your skin health may improve. Gluten often causes rashes, eczema and acne. Going gluten free helps improve and eliminate this problem.

At Leaner Creamer, all of our coffee creamers have no dairy or sugar, gluten-free and excellent for your weight loss goals. Order your coffee creamer today for a leaner and fitter you!