Carbs That Help You Burn Fat: Yes, They Exist!

When most people think about losing fat, the first instinct is to cut carbs. Bread, pasta, rice...gone. Carbs often get labeled as the enemy, but here’s the truth: not all carbs are created equal. In fact, some carbs can actually help your body burn fat when eaten the right way.

The key lies in choosing the right kinds of carbohydrates; those packed with fiber, nutrients, and slow-digesting energy. These carbs keep your blood sugar stable, reduce cravings, and give your body the fuel it needs to tap into stored fat.

1. Oats are a powerhouse when it comes to steady energy. Thanks to their soluble fiber (especially beta-glucan), they keep you full longer and stabilize blood sugar. This reduces the urge to snack on unhealthy foods and trains your body to burn fat between meals.

2. Sweet Potatoes: These vibrant root veggies are rich in fiber, vitamins, and slow-digesting carbs. Unlike refined carbs, sweet potatoes won’t spike your blood sugar, making them perfect for fat loss. Bonus: they taste amazing roasted, mashed, or baked!

3. Legumes (Beans, Lentils, Chickpeas):  Packed with both carbs and protein, legumes are fat-burning champions. Their high fiber content means your digestive system works harder (burning calories in the process), while their protein helps preserve lean muscle—essential for long-term fat loss.

4. Quinoa:  This seed (often treated like a grain) is a complete protein and a slow-digesting carb. It’s nutrient-dense, gluten-free, and provides sustained energy, making it a perfect choice to keep your metabolism humming.

5. Berries:  Yes, fruits are carbs, and some, like blueberries, raspberries, and strawberries, are fat-burning friendly. They’re high in fiber, low in sugar, and packed with antioxidants that help regulate blood sugar and support metabolism.

6. Brown Rice:  Unlike white rice, brown rice still has its fiber-rich bran intact, which slows digestion and keeps you feeling fuller longer. It pairs beautifully with lean protein for a fat-burning meal.

7. Vegetables (Especially Leafy Greens & Cruciferous Veggies):  Broccoli, spinach, kale, cauliflower, and Brussels sprouts are technically carbs, but ones that work in your favor. They’re incredibly low in calories, high in fiber, and require more energy for your body to digest, creating a “thermic effect.”

How to Make Fat-Burning Carbs Work for You

*Pair them with protein and healthy fats for balanced meals.

*Watch your portions.  Healthy carbs are great, but too much of anything adds up.

*Choose whole over refined (whole grains, fresh produce, legumes).

*Time them wisely.  Enjoy carbs earlier in the day or around workouts when your body needs the most energy.

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Carbs aren’t the villain they’re often made out to be. When chosen wisely, they can actually boost fat burning, stabilize your energy, and help you achieve long-term weight loss success. Instead of cutting carbs completely, focus on the right ones.  Your body (and metabolism) will thank you.

     New Image University

  Transform. Educate. Grow.

Look and Feel Your Best This Summer: Your Ultimate Glow-Up Guide

Summer isn’t just a season.  It’s a fun, chill, and relaxing vibe. The sun is shining, the days are longer, and the opportunities to live your best life are endless. But let’s be real, between the heat, the social events, and the desire to just feel and look good, we all want to find that sweet spot where confidence meets comfort.

Whether you're lounging poolside, heading to weekend brunches, floating in a lake or soaking up sun the sun at the beach, here's how to look and feel your absolute best this summer, inside and out.

1. Hydration = Radiance

If there's one non-negotiable in the summer glow-up rulebook, it's water. Hot weather causes increased sweating, leading to fluid loss and potential health issues like heat exhaustion and heatstroke. Staying hydrated keeps your skin supple, helps with digestion, improves mood, and even boosts energy. Drinking enough water helps maintain muscle efficiency and stamina, allowing you to enjoy summer activities without feeling tired. Pay attention to your body's thirst cues and drink water when you feel thirsty. 

Pro tip: infuse your water with lemon, mint, berries, watermelon or cucumber for a refreshing twist that feels like a mini spa moment.

Try this: The 8x8 rule (eight 8oz. glasses of water per day) is a good starting point. This amount can be adjusted based on individual factors like activity level, climate, and body weight. 

2. Glow From the Inside Out

Looking great starts with feeling great; And that begins in your kitchen. Summer is a great time to fill your plate with fresh fruits, leafy greens, and colorful veggies. Foods rich in antioxidants, like berries and spinach, support healthy skin and give you that natural radiance. Keep in mind fresh, in-season produce can provide a boost of vitamins and nutrients that contribute to a healthy glow

Beauty bonus: Omega-3s in foods like salmon and flaxseeds help fight inflammation and keep your skin glowing! Some more excellent choices for food include tomatoes, watermelon, berries, avocado, carrots, papaya, and bell peppers.

3. Move That Beautiful Body

Explore or find activities that makes you feel alive. Whether it’s early morning walks, pool laps, dance breaks, or yoga on the beach, moving your body boosts endorphins, reduces stress, and gives your skin a healthy flush.

Feel-good tip: Make a summer playlist and take a 10 or 20-minute dance break in your living room. You’ll be surprised at how good you feel!

4. Protect That Glow

Sunscreen isn’t optional. Protecting your skin from UV damage not only keeps you looking youthful but also prevents painful burns and long-term damage. To protect your glow from the sun during the summer, prioritize seeking shade and wearing protective clothing. A good SPF (at least 30!) should be your summer sidekick, even on cloudy days.

Bonus tip: Don’t forget your lips, ears, and hands. They need some SPF love too! Regularly reapplying sunscreen, especially after swimming or sweating, is also crucial.

5. Simplify Your Skincare

A summer skincare routine should focus on protecting, hydrating, and brightening the skin, while also addressing potential issues like increased oil production and sun damage. Less is more when the heat is on. Go for a lightweight cleanser, a hydrating serum, and a gel-based moisturizer. Cooling skincare products can soothe and calm the skin, particularly after sun exposure or physical activity.  And don’t forget, glowing skin is healthy skin.

Skin love mantras: "Your skin tells a story. Make it a good one."; "Give your skin a little love"

6. Dress for Joy, Not Just the Heat

Summer is the perfect time to let your style shine! Choose breezy fabrics, bold colors, and cuts that make you feel comfortable and confident. Don't be afraid to show some skin; Confidence is the best thing you can wear. Accessorize with hats and sunglasses, and consider versatile pieces like a white maxi dress or a linen shirt that can be dressed up or down. Besides, who says that you have to sacrifice cuteness for comfort!

Style hacks: 

• Accessorize: Hats, sunglasses, scarves, and jewelry can elevate your look and add personality. 
• Don't be afraid of prints: Subtle patterns like florals, pinstripes, and small checks can be a fun way to add visual interest. 
• Consider your body type: Choose styles that flatter your figure and make you feel confident. 

7. Create a Summer Self-Care Ritual

Whether it’s journaling in the morning, reading in the shade, or winding down with a sunset stroll, having a daily self-care ritual can ground you and fill your cup. Your mind needs care, too, not just your appearance. Practice Gratefulness, Mindfulness and Relaxation. Find a quiet space and focus and practice deep breathing to calm your mind. Gratitude is the fastest route to a beautiful mindset. Write down three things you’re grateful for every morning and before going to bed

Try this: Take a digital detox. A digital detox involves taking a break from digital devices like cell phones and social media to reduce screen time and improve focus and mental well-being, reduce stress and reconnect with yourself.

8. Surround Yourself with Sunshine Souls

Nothing boosts your confidence like being around people who hype you up, lift you up, and keep you grounded. Positive people radiate optimism, energy, and sunshine and their good vibes can easily rub off on you. When you spend time with positive individuals, you're more likely to experience increased feelings of happiness, joy, and optimism yourself. 

Energy check: This summer, be intentional about your social energy. It’s okay to say no to draining plans and yes to peaceful moments.

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Looking and feeling your best this summer isn’t about comparison, pressure, or perfection. It’s about celebrating yourself — your body, your spirit, your beauty, and your journey.

You deserve to shine. So, hydrate, glow, move, love, laugh, and live out loud this summer.

"Live in the sunshine. Swim in the sea. Drink in the wild air." 

- Ralph Waldo Emerson

"Summer: a season to dream, explore, and live fully."

 - Unknown

           New Image University
       Transform. Educate. Grow.

10 Simple Habits to Transform Your Life for the Better (Without Losing Your Mind)

Let’s face it!  Transforming your life can feel as intimidating as assembling IKEA furniture with no instructions and only 3 screws. But what if I told you that you don’t need to sell all your belongings and move to a mountain top to get your life together? Small, simple habits can snowball into serious change, and the best part? You don’t even have to give up your coffee or your sense of humor. 

Here are 10 simple habits that will transform your life for the better—without turning you into a kale-munching monk or giving up your favorite carbs (unless that’s your thing).

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1. Make Your Bed Every Morning

Yes, your mom was right. Again.

Why it helps: Starting your day with one small accomplishment sets a productive tone. It tells your brain, “Look at us go!”

Example: You wake up, wrestle the sheets into submission, and suddenly you feel like the CEO of Domestic Affairs.

“If you want to change the world, start off by making your bed.” 

– Admiral William H. McRaven

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2. Drink More Water

Because coffee is not technically hydration. (Sorry.)

Why it helps: Hydration = better mood, more energy, and fewer arguments with your dehydrated brain.

Example: You swap that third soda for a glass of water and suddenly your skin is glowing like you just came back from a wellness retreat in Bali.

“You’re not tired. You’re just dehydrated, underfed, 

and dramatically avoiding your problems.” 

– Someone who doesn't drink coffee, but drinks a lot of water

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3. Take a 10-Minute Walk

No need to hike Everest—just walk around the block.

Why it helps: Walking boosts endorphins, clears your mind, and counts as exercise (yes, even to the fridge).

Example: You walk to the corner store instead of driving and feel like a modern-day fitness god. Fitbit buzzes. Ego inflates.

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4. Write Down 3 Things You’re Grateful For

Yes, even if one of them is "my dog’s face when he hears the treat bag."

Why it helps: Shifts focus from what’s going wrong to what’s going right. Gratitude is like WD-40 for a rusty mindset.

Example: You write “coffee, Wi-Fi, and that one coworker who always has snacks.” Life doesn’t feel so bad after all.

“Gratitude turns what we have into enough.” – Aesop

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5. Set a 10-Minute Timer to Declutter

Because nothing says “I have my life together” like a clean-ish sock or desk drawer.

Why it helps: A clutter-free space reduces stress and the existential dread caused by rogue junk drawers.

Example: You find five pens, three hair ties, and a receipt from 2018. (Which would be a great idea to throw away...Just sayin') You also feel weirdly accomplished.

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6. Read 10 Pages a Day

No, scrolling Instagram and Facebook do not count. Nice try, though.

Why it helps: Expands your mind, improves focus, and makes you that friend who randomly quotes books.

Example: You read 10 pages of a self-help book and feel instantly more enlightened (and just a bit smug).

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7. Practice the "Two-Minute Rule"

If it takes less than 2 minutes, do it now.

Why it helps: Keeps tasks from piling up like unwashed laundry (because let’s be real—laundry is always piling up).

Example: You reply to an email instead of letting it rot in your inbox until 2047. Productivity level: ninja.

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8. Plan Tomorrow, Tonight

Because future you will forget. Again.

Why it helps: Reduces anxiety and sets clear intentions. Plus, it’s oddly satisfying to check things off a list.

Example: You jot down “wake up, drink water, don’t cry” and already feel more in control of your destiny.

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9. Talk to Someone Daily

Even if it’s just your barista or your dog or cat. Especially your dog or cat.

Why it helps: Humans are social creatures (even introverts, sorry). Connection boosts mental health.

Example: You text a friend “Hey, just thinking of you,” and they respond with “Who is this?” Still counts!

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10. Laugh Every Day

Laughter = cardio for your soul.

Why it helps: Reduces stress, boosts immunity, and reminds you that life isn’t that serious.

Example: You laugh at a ridiculous meme, snort, and scare your cat. Worth it.

“A day without laughter is a day wasted.” 

– Charlie Chaplin

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Final Thoughts

Life transformation doesn’t have to be dramatic, expensive, or involve chanting on mountaintops (though go for it if that’s your vibe). It starts with small, manageable habits, done consistently and with a little self-kindness.

Remember: progress, not perfection. And if all else fails, drink some water, go for a walk, and laugh at your own ridiculousness. You’re doing just fine.

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           New Image University
       Transform. Educate. Grow.

Experience the Beauty of Pink Diamonds: Visualization, Meditation & Relaxation Music

Have you been feeling overwhelmed, scattered, or in need of a mental reset? Whether you're studying, working, meditating, or simply seeking a moment of peace, I have something truly special for you.

Introducing my latest YouTube video: Pink Diamonds Visualization, Meditation, Study, Focusing & Relaxation Music – a calming, soul-soothing experience designed to help you center your mind and elevate your spirit.

                          

Why Pink Diamonds?

Pink diamonds symbolize love, clarity, creativity, and divine beauty. In this video, I’ve woven together soft visuals inspired by radiant pink gemstones with ambient music that promotes deep focus, gentle relaxation, and mental clarity. It’s more than just background sound — it’s an intentional, peaceful space you can return to anytime you need to reconnect.

Perfect For:

• Meditation and mindfulness

• Study sessions or creative work

• Evening wind-downs and rest

• Prayer and spiritual reflection

• Anytime you need to press pause and breathe

This isn’t just a video — it’s a gentle reminder that you are worthy of peace, beauty, and stillness. Let the shimmering energy of pink diamonds wash over your heart and mind, bringing you into alignment with your highest self.

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Take a few minutes today to tune out the noise and tune into a space of clarity and calm. You deserve it.

With peace and sparkle,

           New Image University
       Transform. Educate. Grow.

Excuses vs. Obstacles: Are You Stopping Yourself or Being Tested?

We all have dreams and goals we want to accomplish. But as we walk the path toward success, we often encounter two things: excuses and obstacles. The difference between them can determine whether we rise to the challenge or stay stuck in the same place. Let’s break it down and discover how you can overcome what’s holding you back.

Excuses: The Self-Made Roadblocks

Excuses are the reasons we tell ourselves for why we can’t do something. They are often rooted in fear, doubt, or a lack of confidence. Here are some common ones:

• “I don’t have enough time.”

• “I’m not talented enough.”

• “I’ll start when things are perfect.”

• “What if I fail?”

The truth is, excuses are self-imposed limitations. They are not actual barriers but rather a mindset that keeps us from even trying. When we give in to excuses, we surrender our power to external circumstances instead of taking control of our actions.

"He that is good for making excuses is seldom good for anything else." 

– Benjamin Franklin

 

Obstacles: The Tests of Determination

Obstacles, on the other hand, are real challenges that can slow us down, but they don’t have to stop us. Unlike excuses, obstacles are external barriers that require effort, strategy, and persistence to overcome. These might include:

• Lack of resources or finances

• Unexpected life challenges

• Limited knowledge or skills

• Rejections and failures

Obstacles are not meant to defeat us; they are meant to refine us. They test how badly we want something and push us to grow in ways we never imagined. The key is to find solutions, adapt, and keep moving forward.

"Obstacles are those frightful things you see 

when you take your eyes off your goal." – Henry Ford

 

How to Stop Making Excuses and Overcome Obstacles

1. Identify Your Excuses – Be honest with yourself. Are you avoiding action because of fear or self-doubt?

2. Shift Your Mindset – Instead of saying, “I can’t,” ask, “How can I?” This small change opens the door to solutions.

3. Take Small Steps – You don’t have to conquer your goal overnight. Break it down into smaller, achievable steps.

4. Seek Help and Learn – If lack of knowledge is an obstacle, commit to learning. If finances are tight, explore alternative resources.

5. Stay Persistent – Obstacles are temporary. The only way they become permanent is if you give up.

"Success is not final, failure is not fatal: 

it is the courage to continue that counts." 

– Winston Churchill

 

Your Goals Are Worth the Fight

Excuses and obstacles may look similar, but their impact on your journey is vastly different. Excuses keep you stagnant; obstacles challenge you to grow. The good news? You have the power to choose. Decide today to push past your excuses and tackle every obstacle head-on.

Your dreams are waiting—will you rise to the challenge?

           New Image University
       Transform. Educate. Grow.

Self Care vs Self Maintenance: Understanding the Difference and Why Both Matter

In today’s fast-paced world, taking care of ourselves is more important than ever. But when we talk about self-care, we often confuse it with self-maintenance. While these two concepts may seem similar, they serve different purposes in our well-being. Understanding the difference between self-care and self-maintenance can help us live more balanced and fulfilling lives.

What Is Self-Maintenance?

Self-maintenance includes the basic, necessary tasks we do to keep ourselves functioning in daily life. These are the activities that help maintain our physical, mental, and emotional well-being at a fundamental level. Examples of self-maintenance include:

• Eating nutritious meals

• Getting enough sleep

• Exercising regularly

• Personal hygiene (showering, brushing teeth, grooming)

• Going to the doctor and dentist for check-ups

Self-maintenance is about survival. It keeps us running, much like servicing a car to ensure it remains in good working condition. Without proper self-maintenance, our bodies and minds can start to break down, leading to exhaustion, illness, or emotional distress.

What Is Self-Care?

Self-care, on the other hand, goes beyond maintenance—it is about thriving, not just surviving. Self-care involves intentional activities that nurture your soul, bring you joy, and help you recharge. These activities promote emotional, spiritual, and mental well-being. Examples of self-care include:

• Spending time in prayer or meditation

• Engaging in a creative hobby

• Reading a book for pleasure

• Taking a walk in nature

• Enjoying a spa day or a relaxing bath

• Journaling your thoughts and emotions

• Setting boundaries and saying no when needed

Self-care is about replenishing your energy, restoring balance, and making time for things that bring happiness and peace. It is not selfish; it is necessary for a healthy and fulfilled life.

Why Both Are Essential

Think of self-maintenance as the foundation and self-care as the decoration that makes life beautiful. You can maintain yourself well but still feel emotionally drained if you are not engaging in self-care. Likewise, indulging in self-care while neglecting self-maintenance can lead to physical and mental exhaustion.

Finding the right balance between self-maintenance and self-care ensures that we are not just functioning but flourishing. It allows us to show up as our best selves for our families, careers, and personal goals.

Making Self-Care a Priority

Many people feel guilty about taking time for self-care, thinking it is indulgent or unnecessary. However, true self-care is not a luxury—it is a necessity. Just as you wouldn’t skip eating or sleeping, you shouldn’t skip taking time for activities that restore your spirit.

Here are a few ways to integrate self-care into your daily routine:

• Schedule small moments of joy throughout your day

• Set boundaries to protect your energy

• Learn to say no to things that drain you

• Prioritize rest and relaxation without guilt

• Seek activities that align with your values and passions

Conclusion

Both self-maintenance and self-care play vital roles in a well-balanced life. Self-maintenance keeps us going, while self-care keeps us inspired, joyful, and emotionally strong. By understanding the difference and making both a priority, we can live healthier, happier, and more fulfilling lives.

Take time today to ask yourself: Are you just maintaining, or are you truly caring for yourself? The answer can transform your well-being in ways you never imagined!

           New Image University
       Transform. Educate. Grow.

Wellness Tips for the New Year: Prioritize Your Health in Mind, Body, and Soul

As the new year unfolds, it brings a fresh opportunity to reflect, reset, and realign our lives with what truly matters. One of the most impactful commitments you can make is prioritizing your health and wellness—not just physically, but mentally and spiritually as well. Taking an intentional approach to caring for your mind, body, and soul can lead to a more balanced, fulfilling life. Here are some practical tips to help you embrace wellness this year.

1. Mind: Cultivate Mental Clarity and Peace

A healthy mind is the cornerstone of overall wellness. In our fast-paced, digitally saturated world, it's easy to feel overwhelmed. To nurture your mental health, consider the following:

• Practice mindfulness: Dedicate 5-10 minutes daily to meditation or deep breathing exercises. Apps like Calm or Headspace can guide you.

• Journal your thoughts: Writing down your goals, fears, or reflections can help process emotions and foster self-awareness.

• Limit screen time: Create boundaries around technology use, such as turning off devices an hour before bed or designating tech-free zones in your home.

• Engage in lifelong learning: Read books, take online courses, or explore new hobbies that stimulate your mind and keep you curious.

2. Body: Embrace Healthy Habits

Your physical health is deeply connected to how you feel mentally and spiritually. Small, consistent changes can make a big difference in your physical well-being:

• Move daily: Whether it's yoga, a brisk walk, or a workout session, aim to move your body for at least 30 minutes each day.

• Prioritize sleep: Strive for 7-9 hours of quality sleep each night by establishing a calming bedtime routine and keeping a consistent schedule.

• Hydrate: Drink plenty of water throughout the day to support your energy levels and overall health.

• Eat intentionally: Focus on whole, nutrient-dense foods. Meal prepping or planning can help ensure you’re nourishing your body well.

3. Soul: Deepen Your Spiritual Connection

Caring for your soul involves connecting with what brings you peace, purpose, and joy. This aspect of wellness looks different for everyone but may include:

• Developing a gratitude practice: Spend a few moments each day reflecting on the blessings in your life, no matter how small.

• Spending time in nature: The beauty and serenity of the natural world can be incredibly grounding and restorative.

• Nurturing relationships: Surround yourself with people who uplift and inspire you, and invest time in building meaningful connections.

• Engaging in spiritual practices: This could include prayer, reading inspirational texts, or attending a place of worship.

Practical Steps to Set and Achieve Your Wellness Goals

Setting clear, actionable goals can help you stay focused and motivated. Here’s how to approach your wellness journey:

• Start small: Break your goals into manageable steps. For example, if your goal is to exercise regularly, start with 10-minute walks and gradually increase.

• Track your progress: Use a journal, app, or calendar to monitor your habits and celebrate milestones.

• Stay flexible: Life happens, and it’s okay to adjust your plans as needed. Give yourself grace and keep moving forward.

• Find an accountability partner: Share your goals with a friend or join a supportive community to stay encouraged.

Embrace the Journey

Wellness is not about perfection; it’s about progress and creating a lifestyle that supports your overall well-being. As you step into this new year, remember that small, intentional changes can lead to profound transformations. By caring for your mind, body, and soul, you’re not only investing in yourself but also creating a ripple effect that can inspire those around you.

Let’s make this year one of intentional living and comprehensive wellness. Here’s to a healthier, happier you!

"Take care of your body. It's the only place you have to live in". 

           New Image University
       Transform. Educate. Grow.